1. Qinisekisa inkumbulo yakho
Ukugijima akuwona umsebenzi omnandi kakhulu, kodwa kuyasiza kakhulu, ngoba hhayi umzimba kuphela uqeqesha, kodwa futhi inkumbulo. Lokhu kwenzeka kanjani? Ngokusho kocwaningi lwasosayensi baseMelika, ngemva kokugijima emaminithi angu-15 emnyangweni okhethekile wengqondo, okuyinto enesibopho senkumbulo, ukukhula kwamangqamuzana e-nerve kwanda. Njengoba kukhonjisiwe ngamagundane, abantu abaningi abathintekayo, ngekhanda izimpawu kanye ne-oriented kangcono emkhathini kunama-congeners angasebenzi. Uma ungenabo abangane bezobuciko nakwezinye izindawo ongajwayele ukukhumbula kabi umgwaqo, zama ukuqala ngomzila wemihla ngemihla, bese imemori izoba ngcono.
2. Ama-Blueberries for Memory
Ama-blueberries abizwa ngezindawo eziningi eziwusizo, futhi izinga leshukela legazi lijwayelekile, futhi umbono ubonakala njalo njalo. Futhi maduze nje, ososayensi bathole enye inzuzo ema-blueberries, kuthuthukisa inkumbulo. Abantu asebekhulile ngesikhathi sokuhlolwa kwesayensi izinyanga ezintathu ezilandelana banikeza ijusi lama-blueberries amasha. Inkumbulo yabo yakhuliswa kakhulu ngokuqhathaniswa namanye amaqembu alawulayo athathe i-placebo. Ukuhlolwa okufanayo kwembula ukuthi ijusi le-blueberry lilwa kahle nokucindezeleka. Futhi ekugcineni, izindaba ezinhle, ngokusho odokotela, ukuthi amajikijolo amasha ama-blueberries awafani neze amajikijolo amaqhwa. Khumbula indlela eya esitolo sakho futhi uthenge ama-blueberries.
3. Amakhadi amavithamini ngenkumbulo
Cishe uye waphawula okungaphezu kwesisodwa ukuthi ikhanda lakho liqala ukusebenza kangcono ngemva kokudla ushokoledi noma ukuphuza indebe yekhofi noshukela. Ungakwazi ukufaka ngokuphephile i-candy ekudleni, njengendlela yokuthuthukisa imemori. Futhi konke ngoba i-glucose igqugquzela umnyango wezobuchopho, obangela inkumbulo. Lena enye yezindlela ezimnandi zokuphatha ukukhohlwa. Kodwa lapha kudingeka uqaphele, khumbula amakhilogremu angaphezulu, uma uhlukumeza i-confetotherapy, amakhilogremu angeziwe azogxila ezinqulwini zakho.
4. Ukulala okuqinile
Lezi akuzona izindaba zokulala okungcono kakhulu ukwelashwa kwezifo eziningi. Lokhu kusebenza kwimemori yenkosikazi. Ngoba ngesikhathi sephupho elimnandi, ulwazi olutholwe usuku luyasakazeka phezu kwamashalofu amaningi, futhi kudlula kusukela kwesikhashana kuya kwimemori ejulile. Uma iphupho elide liyizinto zokunethezeka ezingenakuvunyelwa, khona-ke emsebenzini ngokuvamile uhlela ukuphuza ikhofi. Ama-breaks anjalo, azosiza ubuchopho bakho, kungcono kakhulu ukuthola ulwazi olutholiwe. Kodwa ungalisebenzisi kabi lokhu, ngoba umphathi "omubi" uyoba nemibuzo, kungani uchitha isikhathi esiningi ngendebe yekhofi ekhishini elisebenzayo. Futhi ukucabanga ukuthi konke lokhu okwenzayo ngenkumbulo, akunakwenzeka ukuba umqinisekise ngalokhu.
6. Ikhofi iyasiza kumemori
Ukuze kwenziwe ngcono imemori, ikhofi noma itiye kufanelekile. Ithi ingaba liluhlaza noma liluhlaza. Lesi siphuzo sigcina imithi ekhethekile emangqamuzaneni, idlulisela kusuka esitokisini kuya emithonjeni yesisindo yamangqamuzana ezikhungweni zememori zobuchopho. Abathandi bekhofi bangajabula, nakuba omunye ethi ikhofi ingaba usizo. Futhi nakuba sithi ikhofi ithuthukisa inkumbulo, nathi asiphiki iqiniso lokuthi iziphuzo ngekhefu le-caffeine eliphuphayo, mayelana nezakhiwo ezizuzisayo esizibhale futhi eziphazamisa uhlelo lwezinzwa.
Iyini inkumbulo yethu futhi kufanele sikuqeqeshe kanjani? Kumemori kuyadingeka ukwelapha ngokucophelela. Angakusiza ngesikhathi esibucayi futhi angaba yinto engavamile.
Imithetho yenkumbulo:
1. Imemori ayifundisi, ungaqeqesha kanjani imisipha? Futhi lokhu "ngekhanda" akuholeli kunoma yini enhle. Kodwa ukuvivinya kwengqondo okuhlelekile kuzokukhuthaza ukubonakaliswa kwamakhono okukhumbula okunengqondo nokukhumbula ngekhanda, ukukusiza ukuba uhambe kangcono indaba, kuzokuvumela ukuthi ungene ngaphakathi kokubaluleka kwamaqiniso. Lokhu kuzoqinisa amandla phezu kwenqubo yememori. Ukuthuthukiswa kokukhumbula kungatholakala ngokuvuthiwe nokuguga, kudingekile ukuthi kusetshenziselwe ukusebenzisa amaphethini okubheka phansi.
2. Udinga ukuthola umbono ocacile nojulile kulokho okudingayo ukukhumbula. Njengekhamera ayinikezi izithombe emoyeni, ngakho ukwazi komuntu akukwazi ukugcina okungaqondakali.
3. Ukuvezwa kuhlotshaniswa nomcabango, njengoba nanoma yimaphi amasu okuvumela ukuba uhlakulele ukucabanga nokucabangela okucabangela kungasiza ekukhanda ngekhanda.
4. Izenzakalo ezilula empilweni, uma umuntu eqinisa, khona-ke bayakhunjulwa isikhathi eside, ngokuqinile futhi ngokushesha. Ngemuva kweminyaka eminingi angenza ngokuqonda ngokucacile nangokucacile. Izenzakalo ezimbalwa ezithakazelisayo neziyinkimbinkimbi umuntu abhekana nazo izikhathi eziningi, kepha azifaki isikhathi eside enkumbulweni.
5. Kuyokwanela ukuzwa umcimbi kanye kuphela, ngokuqaphela, ukuze esikhathini esizayo kungenzeka ukuba ngekhanda ngezikhathi zawo eziyisisekelo ngokulandelana okulungile futhi ngokunembile.
6. Yimuphi umuntu onentshisekelo kakhulu kuye, ngaphandle kobunzima, ukhunjulwa. Futhi le nqubo ibonakala eminyakeni ekhulile.
7. Ukukhumbula okungavamile, okungajwayelekile, okungajwayelekile kuyakhunjulwa kangcono kunalokho okujwayelekile futhi okuhlangenwe nakho njalo.
8. Uma ugxile ekufundeni okufundayo, kuzovumela umuntu ukuba alungise inkumbulo ekuboneni ulwazi olungasiza futhi agxilise amehlo abo.
9. Ukukhumbula okungcono indaba okudingayo ukuyiphinda ngaphambi kokuba ulale. Khona-ke lolu lwazi lungalondolozwa kangcono ememori, ngeke luxubane nezinye izinto ezivelayo, okuyinto engaphezu kwesikhatsi zibekwe phezulu, ziphazamise ukukhumbula futhi ziphazamise ukunakekelwa.
10. Mayelana nalezi zimo ezishiye umkhondo obala ememori yethu, sicabanga okungaphezu kwanoma yimiphi imicimbi. Njengomthetho, imizwelo emihle ifaka isandla ekukhunjweni, futhi imizwelo emibi ivinjelwe.
11. Uma, ngesikhathi sokukhanda ngekhanda, umuntu usemoyeni ocindezelekile noma othukuthele, ukubuyiselwa okwesikhashana kwesimo sengqondo esifanayo kuzokwenza kube lula ukukhumbula.
12. Sula umbono obonakalayo uhlala njalo. Kodwa okuvelayo, okutholakala ngosizo lwezinombolo eziningi zengqondo, engqondweni yithatha indaba engcono nakakhulu. ULincoln, lapho efuna ukukhumbula into ethile, funda ngokuzwakalayo, ukuze umbono ube kokubili nokuhlola.
13. Ukulalela futhi ukukhumbula kabusha. Uma ubuza umuntu ukuthi avalile amehlo akhe aphendule umbuzo wendlela ukuthi aphike umbala into leyo, ngakho-ke akunakwenzeka ukuthi uzophendula lo mbuzo, nakuba ebona le ndaba izikhathi eziningi. Abantu abaningi abakwazi ukuphendula lo mbuzo, yiliphi idijithi yokudayela kokubukwa kwabo okuvezwe kumfanekiso 6, isibalo sama-Arabhu noma samaRoma. Nakuba babheka iwashi izikhathi eziningi, abazange bakhumbule leli qiniso.
Ukuphindaphinda komama wokufunda
UDale Carnegie ubheka ukuphindaphinda ukuba "umthetho wesibili wememori," unikeza isibonelo ukuthi izinkulungwane zabafundi abangamaSulumane bazi ngo-Koran ngenhliziyo, ngobukhulu obufanayo neTestamente Elisha, futhi bawuzuze ngokuphindaphindiwe. Sizokwazi ukukhumbula konke esikufunayo, uma siphinda njalo. Ulwazi oluthe xaxa onalo, ukuphindaphinda okudinga ukukhumbula. Izinto ezinqwabelana, kungcono ukukhumbula, uma kuphulwe zibe izingxenye.
Ukuphindaphinda kwento efundiwe, ngokukhanda kwayo, akukhiqizi kangcono kunokuba uma ukuphindaphinda okunjalo kusakazwa esikhathini esithile. Umhumushi we-R. Burton "Izinkulungwane Nezinsuku Ezilodwa", wakhuluma izilimi ezingu-27, kodwa akazange afunde ulimi, okungenani akwenzile kulo imizuzu engaphezu kwengu-15, ngoba, ngokombono wakhe, emva kwalokho ingqondo ilahlekelwa ukuvuselela kwayo.
Ukuphindaphinda okusha kusiza ukukhumbula kangcono lokho okuye kwafundwa kakade. Uma ukwandisa into ekhishwe ngekhanda, khona-ke inani lokuphindaphindiwe okudingeka ulifunde ngenhliziyo lingancishiswa. Kungcono ukuba nokuphindaphinda okuningi ekuqaleni nokuphela kwekhanda kunasekuqaleni. Uma usakaza ngokuphindaphindiwe phakathi nosuku, lokhu kuzoholela ekulondolozeni isikhathi izikhathi ezingu-2, uma kuqhathaniswa necala lapho indaba ifunda ngenhliziyo.
Ngingabuyisa kanjani inkumbulo?
Inkumbulo yabantu iyinto eyingqayizivele. Kunezinhlobo zememori ezinhlobonhlobo ezilula kakhulu ze-unicellular. Kodwa abantu bakhononda kuphela ngokulahlekelwa kwenkumbulo. Ngingayithuthukisa kanjani futhi ngilondoloze inkumbulo?
Iyini inkumbulo?
Yindawo enjalo yobuchopho, ukurekhoda, ukugcina nokukhiqiza ulwazi. Kodwa akucaci kuze kube sekugcineni, ukuthi ulwazi lugcinwe kanjani futhi lufundwa, ososayensi bangakwazi, ngolunye usuku ukuveza izimfihlo zememori bese zonke izinkinga zememori zizoxazululwa kanye nhlobo. Wonke umuntu ukhumbula okuthile ngendlela yakhe.
Izinhlobo zememori
Abantu bahlukaniswe baba yibo abakhumbulayo, lokho abakubonayo, labo abakhumbula kangcono, lapho bezwa, nalabo abakhumbula, uma kukhona okuqoshiwe. Imemori iyimoto, yokuhlola nokubonwayo.
Yini ethinta inkumbulo?
Izinto ezihlukahlukene zinganciphisa futhi zithuthukise inkumbulo. Isici sokuqala ukubaluleka kolwazi, futhi okubaluleke nakakhulu kithi, ngcono sizoyikhumbula. Kodwa lokhu akukwenzeka njalo. Izazi zengqondo zithi uma umuntu ekhohlwa okuthile, khona-ke udinga ukucabanga ukuthi yiziphi izinkinga zengqondo ezingase zihlotshaniswe nolwazi "olukhohliwe".
Imemori ithinteka ngamahomoni. Uma izinga le-estrogen liyehla ngezifo zogciwane kanye nokunqamuka kwesikhashana, lokhu kubangela ukuwohloka kwenkumbulo yabesifazane. Izinqubo zokukhumbula ziphinde zithinteke amahomoni wegciwane. Futhi ukwehla okuncane ezingeni labo kungabangela ukuwohloka komemori. Ingubo ye-thyroid yokukhiqizwa kwamahomoni idinga i-iodine, i-zinc ne-vitamin B2. Kodwa iningi ngeshwa, abantu abaningi abatholi amavithamini eqenjini lama B kanye ne-iodine ngokudla. Futhi lokhu akuyona indaba nje yokudla okunomsoco.
Ukudla kwengqondo
Kubonakala ukuthi ukudla okunempilo kuqinisa imemori. Izinto ezithile zivuselela futhi ziphuthumise izinqubo ze-biochemical ezenzeka kumaseli obuchopho. Kubalulekile ukuthi lezi zinto zihlale zihambisana nemikhiqizo yokudla futhi njengengxenye ye-vitamin-mineral complexes.
I-lipoic acid
Ukwengeza okunomsoco kwakusanda kutholakala usosayensi. Ingakwazi ukuthuthukisa inkumbulo nokuguga. Le asidi encane isakhiwe emzimbeni, itholakala kwimvubelo ye-brewer, inyama, isipinashi. Kodwa ekudleni ukuze uthole inani elanele le-lipoic acid alinakwenzeka, ngakho-ke kufanele lithathwe ngendlela yezithasiselo. Umphumela wayo uphumelela kakhulu uma uyingxenye yinkimbinkimbi ye-antioxidants, i-vitamin A no-E.
I-Pantothenic acid ne-biotin
Laba abamele iqembu B bahlangene ndawonye emikhiqizweni, ngenxa yabo, amafutha, amaprotheni nama-carbohydrate angcono kakhulu. I-Pantothenic acid inikeza ubuhlobo phakathi kwesimiso sezinzwa nobuchopho. Le asidi isemikhiqizo eminingi, kodwa ibhujiswe ngodingo nokushisa. Ukuze uthole umthamo wansuku zonke walesi asidi, udinga ukudla nsuku zonke izinkomishi ezimbili nezinxenye zezitshalo zokhula fresh. Kuyoba lula ukuthola lezi zakhi kusuka ku-vitamin-mineral complexes.
I-thiamine (i-vitamin B1)
Ukungabi nalutho kwaleli vithamini kuholela ezifweni ezinzima zezinzwa. Ezimweni ezibuthakathaka, ukwehluleka kwe-thiamine kuboniswa ubuthakathaka, ukucindezeleka nokucasula. Le vithamini ithuthukisa inkumbulo, ngisho neziguli ezinezifo ezinzima ezifana ne-Alzheimer's. Umthombo omuhle wale vithamini uzoba imbewu, amantongomane, ubhontshisi, okusanhlamvu, inyama yengulube ephansi. Umthamo wansuku zonke we-vithamini uzoba uma udla amantongomane amancane nsuku zonke. Imithi yokwelashwa ingatholakala ku-vitamin-mineral complexes.
I-Vitamin B12 (riboflavin)
Le vithamini ibandakanyeka ekuqaliseni amahomoni wegciwane. I-riboflavin ikhulisa ukufinyelela kwamandla kumaseli obuchopho, ithuthukise ukusebenza kwememori. Liqukethe ubisi futhi libhujiswa ngokushesha ekukhanyeni. Ukuze uthole i-vitamin yansuku zonke, udinga ukuphuza okungenani izibuko ezingu-3 zobisi, futhi njengoba lokhu kuvithamini kubhujiswa ngesikhathi sokugcina, izibuko ezingu-6. Kuyoba lula ukuthola i-riboflavin kusuka ku-vitamin-mineral complexes, ngaphandle kwalokho iqukethe ne-vitamin B6 ne-iron.
I-Vitamin B3 (niacin)
Isibonakaliso sokuntuleka kwaleli vithamini kunciphisa inkumbulo nokukhathala. Iningi le-niacin litholakala ekudleni okucebile amaprotheni: amantongomane, inhlanzi, inyama, inkukhu. Ngesinye isikhathi i-pasta isetshenziswa nge-niacin, kodwa akwanele lawa mavithamini kuwo, udinga izindebe eziyisikhombisa ze-pasta ephekwe, ukuze kube nesidingo nsuku zonke.
I-Vitamin B12 (i-cobalamin)
Izitshalo zegciwane kanye nabantu asebekhulile badinga ukuthatha lokhu okungeziwe nge-vitamin. Izimpawu zokuntuleka kwalezi vithamini - ukulahlekelwa inkumbulo, ukucindezeleka, ukukhathala. Umthombo wale vithamini uzoba ukudla kokuvela kwezilwane. Ngama-gramu angu-150 weShizi omuhle waseSwitzerland uqukethe umthamo wansuku zonke walesi vithamini. Kubalulekile ukwazi ukuthi ukutholakala kalula kwaleli vithamini kuzoba nemthelela emzimbeni.
I-Vitamin C
Ukunyuka kwamavithamini C emzimbeni kubangela ukukhuphuka kwama-4 kwamakhono. Ungacabangi ukuthi uma udla i-vitamin C, ungaba i-academician. Kuzo zonke izinyathelo kuyadingeka futhi akudingekile ukuba udlule umthamo. Phakathi nokugcina nokushisa, i-vitamin C iphuka ngokushesha. Ukubhema kubhubhisa i-vitamin. I-Vitamin C iningi emifino emifino emnyama, pepper obomvu, e-broccoli, e-citrus. Udinga ukuthatha le vithamini ngaphezu kwalokho uma ubhema futhi uhlala edolobheni.
I-Iron
Ukuntula kwensimbi encane kunganciphisa ukusebenza esikoleni, futhi kubantu abadala bangabangela ukwephulwa kokunaka. Umthombo omuhle wensimbi yiwundlu nenkomo. Iningi lalo liqukethe imifino eluhlaza, ubhontshisi, izithelo ezomile. I-iron izobe ifakwe kahle uma ihlangene ne-vitamin C. Ukulungiswa kwensimbi kufanele kugcinwe endaweni engeke ifinyeleleke kubantwana.
I-iodine
Inani elincane kakhulu le-iodine liyadingeka ngomzimba wethu, kodwa ukwehluleka okuncane kubangela ukuphazamiseka okukhulu. Abantu baseRussia banesifo sokuntuleka kwe-iodine ekudleni. Kubantu abanesifo se-iodine emzimbeni, i-IQ ingamaphesenti angu-13 aphansi. Ukuntuleka kwe-iodine kungagcwaliswa ngosawoti e-iodidi.
Choline ne-lecithin
Lezi zinhlanganisela kukhona abamele amavithamini B. Ekudleni amavithamini B, isimiso sezinzwa sidinga. I-Choline ibalulekile ekuthuthukiseni amakhono engqondo yengane.
Indlela Yokuthuthukisa Nokugcina Imemori
Kulula ukugcina nokuthuthukisa imemori. Amasu amaningi ahlukene, futhi ungakhetha wena indlela evumelana nawe. Ungakwazi ukuxazulula crosswords, ukudweba imemori amakhadi, funda izinkondlo. Imemori yokuhamba kanye nomsebenzi wokuzivocavoca nayo iyakhula Zama ukuzivocavoca okukhethekile okwenza imizuzwana engu-30 ngosuku. Ukuze kusebenze indawo yobuchopho, okuyinto enesibopho sememori, udinga ukwenza ukunyakaza okuhambisanayo kwabafundi bobabili amehlo kumasekhondi angu-30 ukusuka kolunye uhlangothi. Labo abenza njalo umsebenzi owenza kanjalo bangathuthukisa inkumbulo yabo ngo-10%, ngekhanda amagama amaningi.
Manje siyakwazi ukuqinisa imemori ngezindlela ezithandwayo. Kunoma yikuphi, ukusebenza komzimba, ukwenqaba imikhuba emibi, ukudla okunomsoco nokuphila okunempilo kuzogcina inkumbulo iminyaka ezayo.