Indlela ukuphucula inkumbulo kunye nokusebenza kwengqondo. Imidlalo kuqeqesho memory. Mzimba ngcono memory

Ubomi kwasinika ubonakalisa kwimeko apho kuyimfuneko ukulungiselela bonke oovimba ingqondo. Amalungiselelo iseshoni yoviwo, akulula xa uqeqeshelwa ukuba umsebenzi omtsha, imfuneko yokuphuhlisa izakhono ezitsha kwaye ngentloko ezininzi ubuso kunye amagama - kwezi meko, inkumbulo elungileyo inokuba luncedo kakhulu. Ngelishwa, phantsi koxinzelelo ingqondo ivavanywa ntshikilelo omkhulu ngaphantsi savvy. Indlela ukuphucula inkumbulo kunye nokusebenza kwengqondo ukuze soyise imeko enzima?

uphuculo elifutshane elide ubuchopho

Xa kunjalo, ukuba enze nawuphi na umsebenzi yengqondo - ukubhala isincoko, coursework nokulungiselela uviwo ngomlomo, - ingqondo ufumana wadinwa komthwalo omkhulu ngokungaqhelekanga. ukusebenza kwayo lifinyele, maxongo imbono, ngehloko kunye nokulungiswa ulwazi. Nceda ukubuyisa eziliqela iindlela ezilula.

umoya

Ngoko ke akukho mfihlakalo ukuba lokutshintshiselana izinto kwindawo yokuqala kufuneka oksijini. Ngokuqhelekileyo umntu abandakanyeke kumsebenzi yengqondo, ehleli kwigumbi evaliweyo. Kwaye ukuze kuqatshelwe ukuba yaba ukuvaleka, waza wahlala lanqumama ngaphezu kweyure enye. Phucula inkumbulo kunye nokusebenza kwengqondo ukunceda umthambo ukuphefumla. Abazange Akothusi ukufumanisa kuphela igazi kunye ioksijini, kodwa ukususa akhululeke.

• Pholisa le gumbi.
• Yima nkqo, imisipha izandla neenyawo, wanikina intloko yakhe.
• Thatha nzulu, umoya kade impumlo yakho. Kulo ukugcwalisa kuqala esiswini umoya, kwaye ke esifubeni.
• Isibini lemizuzwana ukubamba ingongoma umoya inhalation phezulu.
• Kancinci nokukhupha ufike kancinane. kuqala njengoko uwukhuphe zonke zezulu ukususela esiswini, kwaye ke ngaphandle esifubeni sakhe.
• Phinda umjikelo amatyeli 10-20. Zama ukugcina ngalinye inhalation-nomphunga na ngaphezu kwexesha elidlulileyo.

ukuzilibazisa

Ubuchopho uyakhathala na usenza intw le meko. Zengqondo Sicebisa ukwenza kancinci qho ngeyure (imizuzu emi-5-10) "utshintshe nje" ngokuguqula uhlobo lomsebenzi. Fine uya kunceda baphumle umthambo ezilula, ashushu-up for ezandleni lomqolo. Ukuba usebenza ekhaya, ungenza vula umculo ethambileyo nomdaniso imizuzu emi-5. Ukuba i-ofisi - ushiye ixesha elifutshane ngaphandle kwe-ofisi, ukuya komnye umgangatho okanye isitalato kunye umva.

Ngoku ngokutshaya. Nabani na ngokuzimisela ufuna ukunceda ingqondo yakhe ufanele wazi ukuba intshongo - ityhefu kakhulu yatshabalalisa izitya zobuchopho. Ukuba awukwazi ukuba balahle nomkhwa ombi, musa ungatshayi ubuncinane ngexesha lomsebenzi yengqondo. Kukwasebenza kwanjalo kuyo utywala. Xa ukusela utywala, wena ukubulala iiseli zobuchopho kwaye ityhefu kuye izinto eziyityhefu.

tea green

Products, inkumbulo, kuya kuxoxwa ngezantsi banzi. Kwaye ngoku kugxininisa iti eluhlaza. Kuyinto iyindlela efikelelekayo ukuba ndinciphise uxinezeleko kunye Ukwanda emzimbeni kunye Izakha ngexesha bosuku. A ikomityi yeti eluhlaza kunciphisa ekhathala kwaye eshukumisa ubuchopho umsebenzi ngakumbi.

Ukuhleka kunye nengxoxo

Phucula inkumbulo kunye nokusebenza kwengqondo kuya kunceda kukuhleka zesiqhelo. Wonke umntu uyazi ukuba kuyabongeza ubomi. Ukongeza, kuwukhulula uxinzelelo kwaye kusenza sisebenze iinkalo ezahlukeneyo zobuchopho. Ngenxa yoko, uphumle, iphucula kwegazi, ugqaliselo excitation kwi neuron yehlise phantsi. Kwakhona kuhle ukuba memory elifutshane elide unxibelelwano kunye nabo kunye nabahlobo.

Ukuba lomonakalo imemori ingapheli, kuyimfuneko ukuba nzulu ngempilo yabo.

uphuculo zexesha elide nokusebenza kwengqondo

Musa ukusondela ukuba uthenge iziyobisi ingqondo, ukuba bafumanisa ukuba imemori uye lutshitshe. Okokuqala, ukunika umzimba wakho a iindlela olukhululekileyo kwiziyobisi.

iivithamini Dear, inkumbulo, ukuze kuqulathwe yile ukutya kakhulu elula.

ukutya okunempilo

- Thina ke siya oko kutya. Ubuchopho modem cwecwe ukuba ngaba unayo i "iibhloko zokwakha" eziyimfuneko ukuze kwakhiwe. Kukho iimveliso ukuba ulole, yaye kukho abo ezichaphazela ngayo embi. Fast ukutya, aphezulu ukutya iswekile kunye nezinye carbohydrate esulungekisiweyo, ikofu - oku kutya izihlangu iimpahla ingqondo kwaye ithintela ukusebenza kwayo, oko kwenzakalise kakhulu imemori.

Nutrients kunye neevithamini nobuchopho ziqulethwe kule mveliso zilandelayo.

• Anut, intlanzi ebomvu, mackerel, iimbewu, iimbotyi, ithanga, isipinatshi, broccoli. Phakathi kwezinye izinto, bafumana amanqanaba aphezulu omega-3, eyimfuneko yokudluliswa neemvakalelo zemithambo ukuya neuron, kunye negalelo ekuphuculeni ejikeleza lobuchopho.
• Amandongomane - iqukethe isixa esikhulu wemagniziyam.
• Iiblueberries.
• fresh ezifana cauliflower, isipinatshi kunye broccoli ziqulathe isixa esikhulu choline. Yena kunegalelo Ukubuyiselwa luvo kwaye kuluncedo kakhulu kubantu abadala.
• Iidiliya, cranberries, amaqunube inezinto resveratrol eziphucula igazi kuqukuqela ebuchotsheni.
• carbohydrate Complex ukunika amandla afunekayo imini yonke. Bona afumaneka isonka, esibizwa ngokuba, uMofokeng kukubola kunye nezinye ukutya-ifayibha, ertyisi, iimbotyi kunye nezinye izithako.

amachiza Pharmacy eziphucula inkumbulo, ngokuqhelekileyo luqulathe izimbiwa efanayo kunye neevithamini njengoko mveliso zendalo.

lithetha ukutya okufanelekileyo kunye nokusetyenziswa kwamanzi. Ingqondo ilungu elibalulekileyo, luloluncinane kuzo zonke ezinye ukubandezeleka ukusuka emzimbeni esinganyangekiyo, kodwa ukuba eziphilayo into engalunganga, kunzima ukulindela ukuba ukusebenza ngokugqibeleleyo. Sela iilitha ezi-2 zamanzi acocekileyo yonke imihla.

Ugqirha intle zonke izifo

Ukulala kubalulekile kakhulu ukuba umzimba uphela, kodwa ingakumbi kuthwaxwa nokusilela ebuchotsheni. Xa silele, ingqondo yethu kukho iseti iinkqubo ezijolise ekolulweni uyazihlaziya umsebenzi ingqondo, inkumbulo, kunye nokwandisa ubuchule. Kubalulekile ukuba nje kuphela ubuninzi kodwa umgangatho ukuphumla. Kuba kwakhona epheleleyo kobuchopho ukufikelela zigaba inzulu ubuthongo. Phucula inkumbulo kunye nokusebenza kwengqondo kuya kukunceda ukuthobela imithetho esisiseko.

• A indawo ukulala kufuneka ibe lula yaye bekhululekile. Komqamelo - hayi eziphakamileyo kakhulu imithambo yegazi ukuze singabi pinched ukuba unikezele intloko ngegazi.
• Ukulala i window evulekileyo okanye igumbi kakuhle umoya for the night.
• Lala ebumnyameni ngokupheleleyo. Ngaphambi kokuba ulale, ukucima yonke imithombo radiation magnetic (TV, ifowuni, ikhompyutha, njalo njalo), ukuba egumbini.
• Kangangesiqingatha seyure phambi kokuba ulale ayikhuthazwa tu into yokuba ubukele umabonwakude, basebenze kwikhompyutha ukufunda. Yenza iseti olulandelenayo nokuphumla, thatha ishawa okanye uthathe mfutshane uhambe. Ungazisota izinto ukulungiselela ingomso. Eyona nto ibalulekileyo - ukubazolisa umsebenzi ubuchopho, kangangokuba kwayeka ukulala ukwimeko sikhululekile. luncedo kakhulu ebusuku ukucamngca okanye ukubandakanyeka-uqeqesho auto.
• Ubude ukulala ngamnye. Kuba abo rhoqo ukuba ulale ngokwaneleyo, kucetyiswa iiyure eziyi-8 ebuthongweni. Kule veki, ke wena ukuphumla iiyure 1-2 ngaphezulu. Kodwa musa ukulala elide kakhulu - oko etshaya emzimbeni ngaphandle eyodwa.

inkcubeko ngokomzimba

Xa umzimba usempilweni - nengqondo esempilweni. Oku kakhulu kunjalo ebuchotsheni. Akukho nto abaninzi abaphengululi enkulu lidala zidityaniswe nayo Olympic. Zibandakanye umzimba ubuncinane kathathu ngeveki aze enze umthambo imiso yonke imihla. Ukomeleza yegazi kuba nemiphumo emihle kakhulu ekuphuculeni inkumbulo. Ukongeza, ngexesha umthambo ukhupha iihomoni zolonwabo kunye nezinto ezivuselela ukukhula luvo ezintsha.

enenjongo

Yoga nokucamngca - a amaziko emangalisayo kunye noluntu, inkumbulo. Ukucamngca Mfundisi elula nganye. Xa amandla impembelelo yazo kumsebenzi ingqondo ngayo ukulala ngokupheleleyo.

• Khetha indawo ezolileyo entle, ekukhethwa ukuba phandle.
• Hlala kwindawo ekhululekile, uvale amehlo akho, yekelela izihlunu zomzimba.
• Ngomoya aphefumle ngokusebenzisa empumlweni. Sigxile inhalation kunye ngumphunga, yiva, njengoko uhamba nomoya lweHo- ngeempumlo, nasopharynx, Wawuzalisa emiphungeni.
• Ngokuthe ngcembe shift ingqalelo umzimba, ezama ukuba onke amaziko alo ngaxeshanye, njengeyunithi eyodwa.
• Unako ke ngoko ukuzikisa kuqala kwi izandi evela ngaphandle, uze emva koko ivumba. Ingongoma ukuba ucinge into ngaphandle xi le into ngexesha ezingcingeni.

ukuzilolonga

Zonke imidlalo kwiimemori yokusiqeqesha isekelwe ubuya into entsha. Kwakhona yindlela ebalaseleyo ukuqinisa ingqondo yakho ukufunda ulwimi olutsha, uphuhliso ukunitha, ukufunda isixhobo somculo okanye wabagagamela zokupheka. Zengqondo siphakamisa lezi ubuchule ukuphucula inkumbulo yakho na ubudala.

• Bhala imigca embalwa ngesandla sakhe sasekhohlo ngemini ukuba ngaba basinika tye.
• Zama ukuhamba-hamba endlwini uvale amehlo am, ukuba enze amanyathelo alula, egxininisa nezinye izivamvo.
• Jonga lo mzobo engaziwa imizuzwana embalwa, ngoko nabuya umva, wenze inqaku okanye dwelisa iinkcukacha eboniswe kuyo.
• Thatha ipensile ezandleni zakhe. Ngelo xesha linye ke bezitsalele amanani ahlukeneyo: umzekelo, isandla sasekhohlo uzoba isangqa, kunye nelungelo - isikwere.

umdlalo othandwayo kakhulu kuqeqesho memory - oku iiphazili, imisebenzi kunye imidlalo, iiphazili yamagama. Well ukuphuhlisa yokucinga nokusebenza kwengqondo Uloliwe chess.

Musa ukusondela ukuthatha iipilisi ukuphucula memory. Khumbula imali efunekayo ulwazi uya mnemonic - iqela ubuchule eliquka ubuchule bokucinga.

• Ukuba kuyimfuneko, khumbula igama lakho, zidityaniswe nangayiphi na indlela okanye ngaphambili iqhelekile kuwe bantu.
• amanani Long bohlulwa babe ngamaqela amanani amathathu okanye amane. Amanani angabhalwa kwinkumbulo-inki umlilo okanye ngamazinga nayo nayiphi na into, ukwakha umfanekiso olubonakalayo.
• Uluhlu Ukuthenga kulula ukuba ukukhumbula xa izinto nokubambisa yohambo uwazi kakuhle kuwe, kweli gumbi okanye ezipokothweni yokunxiba. Umzekelo, isonka "wabeka" phezu ubisi esofeni "ukubeka" phezu kwetafile, beka itswele ngembiza kunye intyantyambo njalo njalo.
• Abambe ulwazi olutsha, masihambelane oko esazi aqhelekileyo nawe. Kuhle ukuba ukukhumbula ukuba thusa okanye ebangela iimvakalelo ezinamandla: uzothekile okanye nokunconywa.
• Ukubethelela indaba phinda ngemini elandelayo kwabakho "irekhodi" kwimemori ixesha elide.

vitamins

zibaluleke kakhulu memory Ezinye iikhemikhali. Imixube eziqulathe omega-3 ekucetyiswa ngoogqirha zokuphucula ukusebenza kwengqondo. Kananjalo kwamnceda yokusebenza kwengqondo:

• iivithamini B - B1, B3, B5, B6, B9, B12.
• Vitamin D, E no-F (bioflavonoids).

Advantageously asele izakhiwo vitamin kunye njengezingxobo kongezelelwa omega-3.

Ezi iivithamini kuba ingqondo uya kudlala indima evuselela zendalo.

amayeza

Ngamanye amaxesha umzimba kunye neevithamini ayikwazi ukukwenza. Xa yanyhashwa lwe memory amagqirha amisele iziyobisi engqondweni. Abaninzi kubo bangamalungu-arhente neuroprotective.

• "Piracetam". Uphucula yokucolwa apha ebuchotsheni.
• "Aminalon". Uyayivuselela izinga glucose uqinisekiso ingqondo iimveliso ukutya, kwandisa ukuxhathisa mpilo intswelo.
• "Phenibut". It lize igazi kwaye normalizes nethoni kwemithambo yegazi kwi neuron.

La machiza inkumbulo, lalathelwe yanyhashwa kumsebenzi ingqondo, Isandla, ukudakumba, ukuxhalaba, iingxaki kunye nokuhamba kwegazi, ukubuyisela intetho. Banako ukuba iziphumo ebezingalindelekanga ezifana isicaphucaphu, ukugabha, ukuxhuzula, efuna, ukuqunjelwa kunye ukuphazamiseka of wegazi. Ngoko ke, kufuneka ukuba ubasuse ngaphandle kokubonisana gqirha. Ukongeza, memory lomonakalo kakhulu ingafuna uxilongo elide kunye nonyango izigulane.

Kuba nempembelelo ethambileyo neuron ndingasela iasidi acid ifumaneka iziqhamo eluhlaza kunye nemifuno.

• "Glycine". inani rhoqo yale acid acid kwi Ipilisi kunciphisa nochuku, iphucula yokusebenza, normalizes ubuthongo. It has ziziphumo ebezingalindelekanga encinci ngendlela wena hypersensitive (umzimba).

Iingcali zithi emva kweminyaka engamashumi okuqonda mandundu kakhulu ulwazi olutsha, ibe imemori ucekeceke kwisithuba seminyaka 40-50. Neengcinga Kwacaca eselekhulile kakhulu, adle ekunene, ukulayisha ulwazi ubuchopho okanye ukufunda izakhono ezitsha. Okunye ukuxhumana kukho phakathi umsebenzi esebenzayo neminwe kunye nomsebenzi neuron. Njengoko kubonakala nqaku, kukho ezininzi olulandelenayo elula ingqondo. Amalungiselelo kwakhona ukuphucula ukusebenza kwengqondo, kufuneka kuthathwe kuphela emva kokubonisana ugqirha.