Ungakuphepha njani ukulahleka kwememori

Umxholo

• 1. Ziqhelise ukuzilolonga kathathu ngeveki
• 2. Ukufunda nokwenza imidlalo yokucinga
• 3.Yamkela ukutya kweMeditera
• Nyanga uxinzelelo noxinzelelo
• 5. Lala iiyure ezi-6 ukuya kwezi-8 ngosuku
• 6. Ziphephe iipilisi zokulala
• 7. Ziphephe iziselo ezinxilisayo
• 8. Yenza uhlolo lonyaka

Ukuphulukana nenkumbulo kunokuba nezizathu ezininzi, ezona zixhaphakileyo ezenzeka kubantu abanoxinzelelo, abaxhalabileyo okanye abangaphumliyo ngokulala kamnandi ebusuku, kunye nakubantu abangaphezulu kweminyaka engama-60, xa ii-neurons zonakele ngakumbi kwaye zinokugcina ulwazi oluncinci, zikhokelela ukulibala iimeko zamva nje, ezinje ngokuba ugcine phi into, ukunika umyalezo okanye ukukhumbula igama.

Ezi meko zinokuthintelwa kunye nezimo zengqondo ezikhuthazayo kunye nokulinganisa ukusebenza kwengqondo, njengokutya ngendlela esempilweni, ukutyeba kwi-anti-oxidants, ukunqanda uxinzelelo, ukwenza imithambo yomzimba, ukongeza ekuthatheni ufundo kunye nemisebenzi yokugxila.

Nangona kunjalo, ukuba inkumbulo ilahle ukuphazamisa imisebenzi yemihla ngemihla okanye ihlala ihleli, kubalulekile ukuba ubonane nogqirha wezamayeza okanye ugqirha wezamayeza, ukuze izifo ezinokubangela ukulahleka kwememori, ezinje nge-Alzheimer's, uxinzelelo, ziphandwe.okanye i-hypothyroidism, umzekelo. Ukuqonda ngcono izifo kunye neemeko ezikhokelela ekuphulukaneni nenkumbulo, jonga ukuba zibangelwa yintoni kwaye njani ukunyanga ukulahleka kwememori.

Ke, izimo zengqondo ekufuneka zithathiwe ukunqanda iingxaki zememori okanye izifo, ngakumbi isifo sengqondo esixhalabisayo seAlzheimer zezi:

1. Ziqhelise ukuzilolonga kathathu ngeveki

Ukuzivocavoca umzimba kuphucula ukujikeleza kunye nokuhamba kwegazi ukuya kwingqondo, ukukhusela iiseli zakho. Imisebenzi mayenziwe ubuncinci amaxesha ama-3 ngeveki, kodwa ngokufanelekileyo amaxesha ama-5 ngeveki.

Ukongeza, ukuzilolonga kukhusela umzimba kwezinye izifo eziyingozi kwimpilo yengqondo, ezinje ngoxinzelelo lwegazi, isifo seswekile kunye necholesterol.

2. Ukufunda nokwenza imidlalo yokucinga

Ukuhlala usebenza ngengqondo kubalulekile ukukhuthaza iiseli zobuchopho kunye nokubathintela ekuwohlokeni, okukhokelela kubunzima bokuqiqa kunye nokugcinwa kolwazi.

Ke, uhlala ufunda incwadi, udlala imidlalo esebenzisa ukuqiqa njengamagama aphambili, ukukhangela amagama, isudoku okanye ukuthatha izifundo zelwimi, umculo okanye nasiphi na isifundo esikuthandayo ngumceli mngeni kwingqondo, esenza ngayo ukuba azame ukuhlala esebenzayo.

3.Yamkela ukutya kweMeditera

Ukutya okuthintela ukutyiwa kwemveliso ezihambele phambili, kodwa kutyebile kwiziqhamo, imifuno, intlanzi kunye nokutya okupheleleyo, kunezixhobo ezibaluleke kakhulu kwi-antioxidant kunye ne-anti-inflammatory engqondweni, ebaluleke kakhulu kuthintelo lwenkumbulo kunye nophuhliso lwe-Alzheimer's.

Ezinye izinto eziyimfuneko kuko nakuphi na ukutya kwempilo yengqondo yi-omega 3 kunye ne-vitamin E, ekhoyo kwi-oyile ye-olive, intlanzi, amandongomane kunye neeamangile, ii-antioxidants, ezinjenge vithamin C, zinc, magnesium kunye ne potassium, ezifumaneka kwiziqhamo, imifuno kunye nemifuno, ngaphandle kwemicu , ikho kwiinkozo ezipheleleyo. Ukongeza, kubalulekile ukunqanda ukutya okunotyekile kwiswekile, amafutha agcweleyo kunye netyuwa, kuba zithintela ukujikeleza kwaye zithintela ukusebenza kwengqondo.

Jonga iingcebiso ezivela kwisondlo sethu malunga nokutya:

Nyanga uxinzelelo noxinzelelo

Ixhala noxinzelelo zizinto ezibangela ukulibala ngesiquphe kunye nokuphelelwa yimemori, njengoko zisenza kube nzima ukugcina ulwazi, zishiya ingqondo ididekile ukuze ikwazi ukufikelela kwinkumbulo, ukongeza ekuveliseni iihormoni ezinje ngecortisol kunye neadrenaline, eziyingozi kweli lungu . Ke ngoko, ezi meko kufuneka ziphathwe ngemisebenzi yokuphumla, njengokucamngca, iyoga kunye nokuzivocavoca umzimba, kunye nonyango lwengqondo.

Nangona kunjalo, xa unxunguphalo luqatha okanye xa kukho ukudakumba, kusenokuba yimfuneko ukubonisana nogqirha wengqondo ukuqala unyango ngokusetyenziswa kweziyobisi ezixhalabisayo okanye ezichasayo, ezibalulekile ekuphuculeni impilo yengqondo kunye nokuthintela ukonakala kwengqondo. Funda ngakumbi iingcebiso zokulwa noxinzelelo kunye noxinzelelo.

5. Lala iiyure ezi-6 ukuya kwezi-8 ngosuku

Umkhwa wokulala kakuhle, phakathi kweeyure ezi-6 nezisi-8 ngosuku, kubalulekile ukuba ingqondo ikwazi ukulungisa iinkumbulo nokudibanisa yonke into efundwe imini yonke. Ingqondo ediniweyo ikwonyusa amanqanaba oxinzelelo kwaye yenze kube nzima ukugcina ulwazi kunye nokuqiqa ekuhambeni kwexesha, okubangela ukulibala kunye nokudida umntu.

Jonga ukuba zeziphi iingcebiso ezili-10 ekufuneka zilandelwe ukuze ulale kakuhle.

6. Ziphephe iipilisi zokulala

Ezinye iipilisi zokulala, ezinje ngeDiazepam, iClonazepam (iRivotril) okanye iLorazepam, umzekelo, kufuneka zisetyenziswe kuphela kwiimeko eziyimfuneko, ezimiselwe ngugqirha wezifo zengqondo okanye ugqirha wemithambo-luvo, kuba ukuba zisetyenziswa kakhulu kwaye ngokungeyomfuneko, zonyusa umngcipheko we-Alzheimer's.

Amanye amayeza, anje ngee-anticonvulsants kunye neziyobisi ezichasene ne-vertigo, ezinje ngeCinarizine kunye neFlunarizine, umzekelo, nazo zinokubangela ukudideka kwengqondo kunye nokulibala. Ke, kubaluleke kakhulu ukuqala ukusebenzisa amayeza kuphela ngengcebiso zonyango.

7. Ziphephe iziselo ezinxilisayo

Utywala obuninzi, ukongeza kwezinye imikhwa, ezinje ngokutshaya kunye nokusebenzisa iziyobisi, zinetyhefu ebuchotsheni, ukukhawulezisa ukulahleka kwememori kunye nokuthintela ukuqiqa, kwaye kufanele kuthintelwe ukuba ufuna ukuba nempilo entle engqondweni.

8. Yenza uhlolo lonyaka

Kubaluleke kakhulu ukuphanda ubukho kwaye wenze unyango oluchanekileyo lwezifo ezinje ngoxinzelelo oluphezulu lwegazi, isifo seswekile, i-cholesterol ephezulu okanye utshintsho lwehomoni, kuba ukuba azilawulwa, zinokuphazamisa ukujikeleza kwegazi kwaye ngokuthe ngcembe zonakalise ukusebenza kwamalungu ahlukeneyo, njengengqondo, intliziyo kunye nezintso.