Esona sitho simangalisayo emzimbeni wethu yingqondo. Khawucinge nje, iguqulela izinto ezingqondweni yakho ngamazwi ngendlela entle, ilawula yonke intshukumo ukusuka ekunqumleni itswele ukuya ekubalekeni, igcina iinkumbulo ezintle ukususela ebuntwaneni, konke oku kwenziwa yingqondo yakho. Kodwa uninzi lwexesha asicingi kakhulu ngexabiso lale ngqondo, akunjalo? Abantu abaninzi baqala ukucinga ngempilo yengqondo yabo xa beneminyaka engama-60-70 ubudala, xa inkumbulo yabo incipha kancinci baze balibale. Kodwa eneneni, zininzi izinto esinokuzenza ukugcina ingqondo yethu iphilile kwasebuntwaneni.
Ukuba intliziyo iphilile, nengqondo iphilile!
Eyona nto ibalulekileyo onokuyenza ukugcina ingqondo yakho isempilweni kukunyamekela impilo yakho yentliziyo nemithambo yegazi. Kubalulekile ukuthetha nogqirha wakho ngale nto rhoqo uze ufumane ingcebiso. Ngamafutshane, ukuba igazi lihamba kakuhle entliziyweni nakwimithambo yegazi, ingqondo yethu iya kufumana ukuhamba kwegazi okuhle.
Cinga nje, iiseli zengqondo zifumana izondlo kunye neoksijini eziyidingayo egazini. Ngoko ke iimeko ezifana noxinzelelo lwegazi oluphezulu, i-cholesterol ephezulu, ukutshaya, kunye nesifo seswekile zinokuphazamisa ukuhamba kwegazi ukuya engqondweni. Oku kungonakalisa iiseli zengqondo kwaye kwandise umngcipheko wokufumana izifo ze-neurodegenerative eziza nokwaluphala.
Ngamanye amaxesha, amafutha aqokelelwa kwiindonga zemithambo yegazi aze atyebe. Oku kwaziwa ngokwezonyango ngokuba yi - 'atherosclerosis' . Xa oku kusenzeka, imithambo yegazi iba mxinwa kwaye ayikwazi ukuthwala igazi elaneleyo ukuya engqondweni. Ukuba le meko iba mandundu, ihlwili legazi linokwenziwa ngaphakathi kwemithambo yegazi, lithintele ngokupheleleyo ukuhamba kwegazi ukuya kwinxalenye yengqondo. Oku kubizwa ngokuba yi-'ischemic stroke' . Oku kunokubangela umonakalo wexeshana okanye ongunaphakade engqondweni.
Ukuphila ubomi obusempilweni nobusebenzayo kunokukunceda uphephe uninzi lwezi ngxaki. Uphando olukhulu eSweden lufumanise ukuba abafazi abatya ukutya okunempilo, abenza umthambo rhoqo , abangatshayiyo, abanciphisa ukusetyenziswa kotywala, nabagcina i-body mass index yabo (BMI) ingaphantsi kwama-25 banomngcipheko ophantsi kakhulu westroke kunabo bangatyiyo.
Ukulala kakuhle kubalulekile engqondweni.
Esinye isitshixo sokugcina ingqondo yakho isebenza kakuhle kukufumana ubuthongo obuhle beeyure ezisi-7-9. Ukulala yeyona ndlela ilungileyo yokubuyisela ingqondo yakho kwimeko yayo, ukuyiphilisa, kunye nokubuyisela impilo yengqondo.
Uphando lwakutshanje lufumanise ukuba xa silele, sisusa iityhefu ezifana ne -'beta-amyloids' eziqokelelana engqondweni. Ezi tyhefu zingunobangela we -'Alzheimer's'kunye nezinye izifo zengqondo. Ngoko ke ngoku mhlawumbi uyaqonda ukubaluleka kokulala kamnandi ebusuku.
Nazi ezinye iindlela ezilula zokukunceda ulale kakuhle.
| Kwenziwe ntoni | Iingenelo zoBuchongo |
|---|---|
| Hlala kude nezixhobo zedijithali. Ziqhelise ukulala ngexesha elifanayo yonke imihla. Cima zonke izikrini ezifana nefowuni yakho, iTV, kunye nekhompyutha imizuzu engama-30-60 ngaphambi kokuba ulale. | Ukukhanya okuluhlaza okwesibhakabhaka okuvela kwizikrini kuphazamisa ukuveliswa kweehomoni ezibangela ubuthongo. Lo mkhwa unika ingqondo ithuba lokuphumla nokulungiselela ukulala. |
| Bhala phantsi into oyicingayo. Bhala phantsi izinto ezikuxhalabisayo engqondweni yakho kunye nemisebenzi ekufuneka uyenze ngomso kwiphepha elincinci. | Iingqondo zethu zihlala zicinga ngezinto kwaye zidala ixhala. Xa sibhala ezo zinto phantsi, ingqondo ifumana uphawu oluthi, 'Andidingi kukhathazeka ngale nto ngoku.' Oko kuyayizolisa ingqondo kwaye kwenza kube lula ukulala. |
| Camngca imizuzu emi-5-10. Jonga nje indlela ophefumla ngayo phezulu nasezantsi. Zolisa ingqondo yakho. | Ukucamngca kunciphisa ixhala, ukudakumba, kunye nokudumba kwengqondo. Kukwakunceda ulale ngcono kwaye kwandisa amandla akho okugxila. |
Ukuzilolonga lolona tyalo-mali lungcono kakhulu engqondweni
Into efana nokuhamba imizuzu engama-30 ngosuku, ukuya kwiklasi yokudanisa, okanye ukudada kuya kugcina umzimba wakho usempilweni kwaye kuphucule impilo yakho yengqondo.
Ukuzilolonga kwandisa ukuhamba kwegazi ukuya engqondweni . Izifundo zikwabonise ukuba ukuzilolonga kunokunyusa ubukhulu be - hippocampus , inxalenye yengqondo enoxanduva lokukhumbula. Le ndawo iyancipha ngokwemvelo njengoko sikhula.
Uphando olutsha oluvela e-Itali lufumanise ukuba umthambo wokuthwala ubunzima ubalulekile ukuze ingqondo isebenze kakuhle. Xa sisenza oku, ingqondo yethu ifumana imiqondiso yokuvelisa iiseli ezintsha nezisempilweni.
Ukutya neziselo ezilungele ingqondo
Ukuze ugcine ingqondo yakho isempilweni ubomi bakho bonke, kufuneka ulandele ukutya okutyebileyo kwi -omega-3 fatty acids , okunamafutha aphantsi agcweleyo, kunye nemifuno eluhlaza (njengespinatshi kunye nekale), kunye neenkozo ezipheleleyo.
Yintoni le ilungileyo engqondweni?
- Intlanzi : Iintlanzi ezinamafutha ezifana nesalmon, i-mackerel, kunye ne-sardines.
- Iziqhamo nemifuno: ingakumbi amaqunube kunye nemifuno eluhlaza.
- Amantongomane: Amandongomane, ii-cashews, ii-almond, njl.
- Ioyile yomnquma , iavokhado
- Nciphisa inyama ebomvu.
Sikwabiza olu hlobo lokutya ngokuthi 'lukutya kweMeditera' . Kuye kwabonakala ukuba abo balandela 'ukutya kwe-MIND' (indibaniselwano yokutya kweMeditera kunye ne-DASH), okwenzelwe ngokukodwa ukukhuthaza impilo yengqondo, banomngcipheko omncinci wokufumana isifo se-'Alzheimer's' .
Esinye isongezo esimnandi ekutyeni kwakho yitshokholethi emnyama . Iiflavanols ezikwikoko zifunyenwe ziphucula inkumbulo kunye nokusebenza kwengqondo.
Kwakhona, lumka malunga nobungakanani bekofu oyiselayo ngosuku. Ikofu ingayiphucula ingqondo yakho ukuba ityiwa ngomlinganiselo ofanelekileyo. Nangona kunjalo, ukusela iikomityi zekofu ezingaphezu kwesibini kunokuba nemiphumo emibi kwaye kuphazamise ubuthongo bakho ebusuku. Kungcono ukusela ikomityi enye okanye ezimbini zekofu kusasa uze utshintshele kwiziselo ezingenayo i-caffeine emva kwentsimbi yesi-2 emva kwemini.
Musa ukuba wedwa, joyina abahlobo bakho.
Endaweni yokubukela iTV nokuskrola iFacebook wedwa, chitha ixesha elininzi kangangoko unako nabahlobo bakho. Kutheni kunjalo? Xa uthetha nomhlobo, umamela oko akutshoyo, ucinge ngempendulo, kwaye uthethe naye... Konke oku kubangela ukuba igazi lijikeleze kwiindawo ezahlukeneyo zobuchopho ngaxeshanye. Oko kuthetha ukuba ukuba nobudlelwane nabantu kukwayindlela elungileyo yokuzilolonga engqondweni.
Kwakhona, xa ukunye nabahlobo, akunakwenzeka ukuba uhlaselwe zizifo ezifana nokudakumba. Uxinzelelo yinto echaphazela ngqo ukusebenza kwengqondo. Ukuba umntu uxinezelekile okanye uxhalabile, ingqondo yakhe ihlala ixakekile icinga ngezinto ezingeyomfuneko, ngoko ke ayinakunika ingqalelo eyi-100% ekufundeni into entsha.
Cela umngeni engqondweni yakho, funda izinto ezintsha
Ukufunda izinto ezintsha ebomini bakho yenye indlela entle yokugcina ingqondo yakho iphilile. Nokuba kukufunda ukupheka isidlo esitsha, ukufunda ukudlala isixhobo somculo, okanye nokuhambahamba kwisixeko ongazange uye kuso.
Xa ufunda into entsha, kwakheka unxibelelwano olutsha (ii-neural circuits) phakathi kweeseli zobuchopho, njengeendlela ezintsha. Njengoko ezi "ndlela" zikhula, ingqondo iphuhlisa uhlobo "lwenkqubo yokubuyisela." Emva koko, ingqondo ayichaphazeleki lula zizifo ze-neurological eziza nokwaluphala.
Khumbula, ukufunda isakhono sokwenyani kungcono kakhulu engqondweni yakho kunokudlala "imidlalo yengqondo" kwi-intanethi. Kuba imidlalo ekwi-intanethi iphucula kuphela izakhono ezinxulumene naloo mdlalo. Kodwa xa ufunda isakhono sokwenyani, siba luncedo nakubomi bemihla ngemihla.
Umyalezo Wokuya Ekhaya
- Soloko unyamekela impilo yentliziyo yakho. Nxibelelana nogqirha wakho ukuze ulawule uxinzelelo lwegazi kunye namanqanaba e-cholesterol yakho.
- Fumana ubuthongo obumnandi, obude iiyure eziyi-7-9 ubusuku ngabunye.
- Zilolonge yonke imihla. Izilolonge ezenza imilenze yakho ivakale inzima, njengokuhamba nokubaleka, ziluncedo kakhulu engqondweni.
- Yitya ukutya okutyebileyo kwintlanzi, imifuno eluhlaza, iziqhamo kunye namandongomane. Nciphisa inyama ebomvu kunye nokutya okucutshungulweyo.
- Lahla isizungu kwaye uchithe ixesha nabahlobo. Sisixhobo esihle sokuvuselela ingqondo.
- Musa ukuba livila, soloko ufunda into entsha. Isenokuba lulwimi olutsha, isixhobo somculo, okanye iresiphi entsha. Soloko ucela umngeni engqondweni yakho.
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