Iindlela ezili-10 eziXhaswa bubungqina bokuba ubuNgcono

Umxholo

• 1. Yenza umthambo rhoqo
• 2. Lala ngokwaneleyo
• 3. Camngca
• 4. Sela ikofu
• 5. Sela iti eluhlaza
• 6. Yitya ukutya okunezondlo
• I-Omega-3 fatty acids
• Iiflavonoids
• Vitamin K
• 7. Dlala isixhobo
• 8. Funda
• Qhubeka nokufunda
• 10. Hlalisana
• Umgca wezantsi

Kuqhelekile ukucinga ngobukrelekrele njengento ozalelwe nje ngayo. Abanye abantu, emva kwayo yonke loo nto, benza ukuba ubukrelekrele babonakale bungenamsebenzi.

Ubukrelekrele ayisiyonto isetiweyo, nangona. Sisakhono esiguqukayo, esiguqukayo sokufunda kunye nokuvuselela ingqondo yakho enokuthi iphucule ekuhambeni kwexesha. Isitshixo kukuziqhelanisa nendlela yokuphila exhasa kwaye ikhusela ingqondo yakho.

Ukuziqhelanisa neendlela ezithile zokuphila kunokunceda ukuphucula ubukrelekrele bakho ngokubanzi, obuquka iintlobo ezimbini:

• Ubukrelekrele obumiselweyo. Oku kubhekisa kwisigama sakho, ulwazi, kunye nezakhono. Ubukrelekrele obucwecwe buye bonyuke njengoko usiya ukhula.
• Ubukrelekrele bolwelo. Ikwabizwa ngokuba kukuqiqa okungamanzi, ubukrelekrele bolwelo kukukwazi kwakho ukuqiqa nokucinga ngokungacacanga.

Funda ukuze ufunde ukuba isayensi ithini malunga neendlela ezahlukeneyo onokukwazi ngazo ukukhulisa ubukrelekrele bakho obuqaqambileyo kunye nobukrelekrele.

1. Yenza umthambo rhoqo

Ukuhlala usebenza ngokwasemzimbeni yenye yeendlela ezilungileyo zokuphucula ukusebenza kwengqondo.

Ngokuka-a, umthambo olula ukhuthaza umsebenzi kwihippocampus, ebandakanyeka kwimemori. Ikwonyusa unxibelelwano phakathi kwehippocampus kunye neminye imimandla yobuchopho elawula imemori.

Ikwafumanise ukuba umthambo uyonyusa umthamo wehippocampus. Ababhali bophando baqikelela ukuba umsebenzi we-aerobic ukhuthaza ukukhula kwe-neurons, ekonyusa ukwakheka kwengqondo kunye nokusebenza.

Ukonwabela izibonelelo zokuqonda zomthambo, kubalulekile ukukwenza rhoqo. Iindaba ezimnandi zezokuba awunyanzelekanga ukuba uzilolonge ngamandla ukuze ufumane izibonelelo.

Iingcamango zokuzilolonga zokuqala zibandakanya:

• ukuhamba
• iyoga
• ukunyuka intaba
• ukusebenzisa umzimba

2. Lala ngokwaneleyo

Ukulala kubalulekile ukuxhasa ukusebenza kwengqondo efanelekileyo. Xa ulele, ingqondo yakho idibanisa iinkumbulo ozenzileyo imini yonke. Ikwonyusa amandla engqondo yakho yokufunda ulwazi olutsha xa uvuka.

Ngapha koko, ukulala ngokwaneleyo kubaluleke kakhulu kangangokuba kufunyaniswe ukuba ukungalali ngokwaneleyo kunokuchaphazela inkumbulo yokusebenza.

3. Camngca

Enye indlela yokuba ubukrelekrele kukucamngca.

Kwisifundo esidala sika-2010, ukucamngca kwakudityaniswa nokusebenza okungcono kokusebenza kunye nenkumbulo yokusebenza. Ezi ziphumo zabonwa emva kweentsuku ezine kuphela zokucamngca.

Iziphumo zifunyenwe ezifanayo. Emva kokuba abathathi-nxaxheba begqibe iiveki ze-8 zeeseshoni zokucamngca zemizuzu eli-13, ingqalelo yabo, amandla abo okuqonda, kunye nenkumbulo yokusebenza inyukile. Ukuxhalaba kwabathathi-nxaxheba kunye neemvakalelo zikwabangcono.

Abaphandi bacinge ukuba ezi ziphumo zokuqonda zibangelwe zizibonelelo zeemvakalelo zokucamngca.

Zininzi iindlela zokucamngca. Unga:

• Sebenzisa usetyenziso lokucamngca
• mamela iividiyo zokucamngca
• ukuya kwiklasi yokucamngca

4. Sela ikofu

I-Adenosine yimichiza yobuchopho eyeka ukukhutshwa kwezinto ezikhuthazayo kwingqondo yakho. Nangona kunjalo, icaffeine ekwiibhloko zekofu i-adenosine, evumela ezi zinto ukuba zikunike amandla. Oku kunokunceda ukukhuthaza ukufunda nokusebenza kwengqondo.

Ukuzimisela ukuba ukutya i-caffeine kunokunyusa ingqalelo, enokukunceda uhlale ugxile, kwaye ukwazi ukuthatha ulwazi olutsha.

Kungcono ukutya ikofu ngokumodareyitha, nangona. Ukusela kakhulu icaffeine kunokunyusa uxinzelelo kwaye kukwenze ube jittery.

5. Sela iti eluhlaza

Ukuhambisa iti eluhlaza kunokuxhasa nokusebenza kwengqondo yakho. Ezinye zezi ziphumo zibangelwa yi-caffeine ekwiti eluhlaza, ekhoyo ngexabiso elincinci. Iti eluhlaza ikwacebile kwikhemikhali ebizwa ngokuba yi-epigallocatechin gallate (EGCG).

Ngokuka-a, i-EGCG inokuququzelela ukukhula kwee-axon kunye ne-dendrites kwii-neurons. Ii-Axons kunye ne-dendrites zenza ukuba ii-neurons zinxibelelane kwaye zigqibe imisebenzi yokuqonda.

Ukongeza, kugqityiwe ukuba iti eluhlaza inyusa ingqalelo kunye nenkumbulo yokusebenza. Oku kunokwenzeka ngenxa yokudityaniswa kwamacandelo aluncedo kwiti eluhlaza, endaweni yento enye.

6. Yitya ukutya okunezondlo

Enye indlela yokunyusa impilo yakho yengqondo kukutya ukutya okunezakhamzimba ezixhasa ukusebenza kwengqondo. Oku kubandakanya ukutya okune-omega-3 fatty acids, flavonoids, kunye nevithamin K.

I-Omega-3 fatty acids

Ngokuka-a, amafutha omega-3 zezona zinto ziphambili kubume bengqondo. Imithombo etyebileyo ibandakanya:

• iintlanzi ezinamafutha
• iqokobhe
• Ingca yolwandle
• iflakisi
• iavokhado
• amandongomane

Iiflavonoids

I-Flavonoids zizityalo ezixhamlayo kunye nezibonelelo ze-neuroprotective.

Ngokuka-a, i-flavonoids zinxulunyaniswa neziphumo ezilungileyo zokuqonda, kubandakanya ukwanda kokusebenza kwesigqeba kunye nenkumbulo yokusebenza.

Imithombo etyebileyo ye-flavonoids ibandakanya:

• amaqunube
• iti
• cocoa
• iimbotyi zesoya
• iinkozo

Vitamin K

Ngokuka-a, ivithamin K idlala indima ekusindeni kwengqondo kunye nokusebenza kwengqondo. Ifunyanwa ikakhulu kwimifuno enamagqabi, njenge:

• kudala
• ispinatshi
• ikhontrakthi

7. Dlala isixhobo

Ukudlala isixhobo kuyindlela eyonwabisayo kunye nobuchule bokunyusa ubukrelekrele bakho. Kubandakanya izakhono ezinje:

• ukuqonda okuviwayo
• ukulungelelaniswa komzimba
• imemori
• ukuqondwa kwepateni

Le mingeni kwimiceli mngeni yakho yeemvakalelo kunye nokuqonda, ngokuka. Ngenxa yoko, ukudlala isixhobo somculo kunokunceda ukwandisa ukusebenza kwengqondo kunye nokusebenza kwengqondo.

Ukuba ungumculi onamava, cela umngeni ngokufunda iingoma ezintsha okanye iintlobo. Ukuba awuyazi indlela yokudlala isixhobo, khumbula ukuba akukaze kube semva kwexesha ukuqala. Unokufumana uninzi lweevidiyo ezenziwa simahla kwi-intanethi ukuze uqalise.

8. Funda

Uphando lubonisa ukuba ukufunda kunokunceda ukukhulisa ubukrelekrele bakho.

Ngoku ka-2015 uphononongo, ukufunda kuvuselela yonke indawo yobuchopho bakho, kunye nonxibelelwano lwe-neural phakathi kwabo.

Kungenxa yokuba ifuna imisebenzi emininzi yokuqonda, kubandakanya:

• ingqalelo
• ukuqikelela
• imemori yokusebenza
• imemori yokugcina ixesha elide
• ukuqiqa okungabonakaliyo
• ukuqonda
• ukujongwa kokubonwayo koonobumba

Kukwacacisiwe ukuba ukufunda kuphucula unxibelelwano phakathi kwemimandla yobuchopho ebandakanyeka kukuqonda. Esi siphumo sinokuhlala kwiintsuku ezimbalwa emva kokufunda, ukucebisa ngezibonelelo zexesha elide.

Qhubeka nokufunda

Ukuba ungathanda ukwandisa ubukrelekrele, jolisa ekubeni ngumfundi ebomini. Ixesha elide lemfundo linxulunyaniswa nobukrelekrele obuphezulu, ngokwe-a.

Omnye wafumanisa ukuba ukuqhubeka kwemfundo kukonyusa ukusebenza kwengqondo kwaye kukhusela nengqondo yakho.

Ukuqhubeka kwemfundo yakho akuthethi ukuba kufuneka ufumane isidanga. Unga:

• mamela iipodcast
• Bukela iintetho zeTED
• ukuya kwiintetho okanye kwiindibano zocweyo
• thatha into oyithandayo
• funda ulwimi olutsha
• funda iincwadi ngesihloko esitsha

10. Hlalisana

Kuba abantu zizidalwa zentlalo, ukuhlala eluntwini nako kunokukomeleza ukomelela kwengqondo yakho. Kungenxa yokuba intlalontle ivuselela ingqondo kunye nokukwazi ukuqonda, ngokwe-a.

Ukuba ukufumanisa kunzima ukudibana nabantu abatsha okanye ukudala ubudlelwane, unokufuna ukuqaphela oku kulandelayo:

• ivolontiya kwindawo ohlala kuyo
• Joyina iklabhu, ijim, okanye iqela lezemidlalo
• thatha iklasi
• Joyina iklabhu yencwadi
• unxibelelane kwakhona nabahlobo bakho bakudala

Umgca wezantsi

Khumbula, ubukrelekrele abukho ngokwazi ngaphezulu kunabanye abantu. Imalunga nokuvuselela ingqondo yakho, ukwazi ukusombulula iingxaki, kunye nokufunda izinto ezintsha.

Ngokuhlala unomdla kwaye ulandela iingcebiso ezichazwe apha ngasentla, unokukwazi ukonyusa impilo yakho yengqondo kunye nokuphucula ubukrelekrele bakho ngokuhamba kwexesha.