Kodi kusintha kukumbukira ndi ubongo. Games maphunziro kukumbukira. Mavitamini kuti bwino kukumbukira

Moyo zambiri likutionetsera ife ndi vuto kumene m'pofunika kusonkhanitsa ndi nkhokwe zonse ubongo. Kukonzekera kwa gawoli kuona, tinganene kuti ntchito watsopano, kuti akhale maluso atsopano ndi kuloweza zambiri nkhope ndi mayina - mu milandu, kukumbukira kungakhale kothandiza kwambiri. Mwatsoka, mwapanikizika ubongo amaloŵamo nkhawa kwambiri ndi zochepa savvy. Kodi kusintha kukumbukira ndi ubongo kuthetsa vuto?

Yochepa kusintha ntchito ubongo

Zikatero, ngati inu kuchita ntchito iliyonse maganizo - kulemba nkhani, coursework ndi tithe kufufuza wapakamwa, - ubongo amatopa katundu lalitali. imachita yafupika, chatsika amaonera, kuloweza ndi processing zambiri. Thandizeni achire angapo njira yosavuta.

mpweya

Si chinsinsi kuti nzeru zinthu mu malo oyamba ayenera oxygen. Kawirikawiri munthu ankagwira ntchito maganizo, atakhala mu chipinda chatsekedwa. Ndipo mwina ananena kuti anakhala yatsekera, ndipo Iye adakhala chete yaitali kuposa ola limodzi. Kusintha kukumbukira ndi ubongo kuthandiza kupuma kokoka. Iwo samangokhala kukhutitsa magazi ndi mpweya, komanso kuchotsa mavuto.

• Ventilate chipinda.
• Kudzongoka, masulani minofu ya manja ndi mapazi, mutu wake.
• Kutenga kwambiri, wodekha mpweya mu mphuno zanu. Mu ichi poyamba mudzaze m'mimba ndi mpweya, ndiyeno pachifuwa.
• A angapo masekondi kugwira mfundo mpweya inhalation pamwamba.
• Pang'onopang'ono kutulutsa kupyolera mu milomo pang'ono pursed. woyamba monga kutulutsa mpweya onse kuchokera m'mimba, ndiyeno kuchokera pamtima.
• Bwerezani mozungulira bwalolo nthawi 10-20. Yesetsani lililonse motsatizana inhalation-mpweya ndi wautali kuposa nthawi yapita.

zosangalatsa

ubongo amatopa wa chongosangalatsa zimenezi. Zamaganizo amavomereza kuchita pang'ono ola lililonse (mphindi 5-10) "kusinthitsa" ndi kusintha mtundu wa ntchito. Chabwino chingathandize kumasuka Zochita yosavuta, zochangamutsa kwa manja ndi msana. Ngati inu ntchito kunyumba, mukhoza kuyatsa nyimbo zofewa ndi kuvina Mphindi 5. Ngati ofesi - kusiya kwa kanthawi kochepa mu ofesi, kuyenda pansi wina kapena msewu ndi kumbuyo.

Tsopano za fodya. Aliyense amene kwambiri akufuna kuthandiza ubongo wake ayenera kudziwa kuti chikonga - kwambiri zowononga poizoni zotengera ubongo. Ngati simungathe kuchotsa chizolowezi choipa, musasute osachepera pa nthawi ya ntchito maganizo. N'chimodzimodzinso ndi mowa. Ndi mowa, inu kupha maselo a mu ubongo ndi poizoni iye ndi zinthu chakupha.

wobiriwira tiyi

Zamgululi, kusintha zinthu, tikambirana pansipa mwatsatanetsatane. Ndipo tsopano kuganizira tiyi. Ndi njira angakwanitse kuti asamavutike ndi machulukitsidwe wa thupi ndi micronutrients pa onse antchito a. kapu ya tiyi wobiriwira kumachepetsa kutopa ndi kumapangitsa ubongo ntchito zina.

Kuseka ndi macheza

Kusintha kukumbukira ndi ubongo kudzakuthandizani kuseka wamba. Aliyense akudziwa kuti prolongs moyo. Komanso, relieves nkhawa ndipo kumatipangitsa ntchito malo osiyanasiyana ubongo. Chifukwa, inu asangalale bwino magazi, cholinga cha malemeredwe mu kotekisi oziziritsa utatha. Ndi bwinonso kuti kukumbukira yochepa kulankhulana ndi anzake ndi abwenzi.

Ngati kuwonongeka yokumbukira ndi yaitali, m'pofunika kuti atenge thanzi lawo kwambiri.

Yaitali kusintha kwa ubongo

Musawafulumizitse kugula mankhwala ubongo, akapezeka kuti azikumbukira zambiri amalephera. Choyamba, thupi lanu ndi njira mankhwala ozunguza bongo.

Wokondedwa mavitamini, kusintha zinthu, angakhale ali chakudya zophweka kwambiri.

chakudya wathanzi

- Tili zimene timadya. ubongo Kodi samva kwa piritsi ngati alibe zofunika "nyumba zingatipunthwitse" kwa nyumbayi. Pali mankhwala bwino kukumbukira, ndipo pali anthu amene amakhudza izo moyipa. Chakudya, chakudya ndi shuga ndi zina chakudya woyengeka, khofi - chakudya amaononga zotengera za ubongo ndi kubweza kugwira ntchito, kwambiri impairing kukumbukira.

Zakudya ndi mavitamini ku ubongo zili mankhwala zotsatirazi.

• Walnut, nsomba wofiira, nsomba ya makerele, mbewu, nyemba, dzungu, sipinachi, burokoli. Mwa zina, iwo anapeza mpweya wambiri wa Omega-3, zomwe ndi zofunika kwa kufala kwa zikhumbo za ubongo kwa kotekisi oziziritsa, komanso zimathandiza kuti kusintha kwa makope ubongo.
• Mtedza - iwo ali wambirimbiri magnesium.
• Blueberries.
• Mwatsopano masamba monga kolifulawa, sipinachi ndi burokoli muli kwambiri kuchuluka kwa choline. Amathandizira kubwezeretsa manyuroni ndipo lipindulitsa makamaka kwa anthu okalamba.
• Mphesa, cranberries, zipatso muli resveratrol zinthu kusintha otaya magazi kwa ubongo.
• Zovuta chakudya kupereka mphamvu zofunika tsiku lonse. Zikupezeka mkate, wholemeal, Hercules flakes ndi zakudya zina mkulu-CHIKWANGWANI, nandolo, nyemba ndi nyemba zina.

Pharmacy mankhwala kuti kusintha zinthu, kawirikawiri muli mchere chomwecho ndi mavitamini ngati mankhwala achilengedwe.

Yoyenera zakudya njira ndi mowa moyenera madzi. ubongo ndi chiwalo chofunika zosakwana onse mavuto ena kwa madzi m'thupi aakulu, koma ngati chamoyo chinachake cholakwika, n'zovuta kumuyembekezera kuti ntchito mwangwiro. Kumwa malita osachepera 2 madzi abwino tsiku lililonse.

The dokotala bwino za matenda onse

Kugona ndi kofunika kwambiri chifukwa thupi lonse, koma makamaka tikuvutika ndi kusowa kwake ubongo. Akagona, maganizo athu pali ya njira umalimbana recharging ntchito ubongo, kusintha pamtima, ndi kumapangitsanso zilandiridwenso. Nkofunika osati kuchuluka komanso khalidwe la mpumulo. Kuti apeze zonse za ubongo ali kufika magawo chozama tulo. Kusintha kukumbukira ndi ubongo ntchito kudzakuthandizani zoletsedwa ndi malamulo zofunika.

• malo ogona ayenera kukhala yabwino ndi omasuka. Pilo - osati kwambiri moti wotsinidwa Mitsempha kuti kupereka mutu ndi magazi.
• Kugona ndi zenera lotseguka kapena chipinda bwino mpweya wokwanira usiku.
• Kugona mu mdima. Asanagone, zimitsani malo cheza mu atomu (TV, foni, kompyuta, etc.) kuti ali mu chipinda.
• Kwa theka la ola asanagone ali osavomerezeka TV ntchito pa kompyuta kuwerenga. Kupanga akonzedwa zokambirana zosangalatsa, madzi osamba kapena kutenga waufupi. Mukhoza kuthetsa zinthu kukonzekera mawa. Chinthu chachikulu - kudzilimbitsa ntchito ubongo, moti pang'onopang'ono anasamukira ku kugona mu mkhalidwe omasuka. kwambiri usiku kuganizira kapena kuchita galimoto-maphunziro.
• Kugona nthawi ndi munthu. Amene nthawi zonse osati kugona mokwanira, izo tikulimbikitsidwa maola osachepera 8 tulo. Pa mlungu, tiyeni nokha kupuma kwa maola 1-2 zambiri. Koma kugona yaitali - Kuchiswa thupi mwa amodzimodzi.

chikhalidwe thupi

Mu thupi wathanzi - wathazi. Izi zimadalira woona ubongo. M'pake kuti anthu ambiri a ophunzira opambana a masiku amakedzana osakaniza analinso Olympic akatswiri. Chitani zolimbitsa thupi katatu konse sabata ndi kuchita Zochita m'mawa tsiku lililonse. Kulimbikitsa dongosolo mtima ndi ubwino kwambiri kukhala bwino kukumbukira. Komanso, pa zolimbitsa amatulutsa timadzi zosangalatsa ndi zinthu yotithandiza kukula kwa manyuroni latsopano.

kusinkhasinkha

Yoga ndi kusinkhasinkha - ndi maofesi zodabwitsa ndi anthu, patsogolo kukumbukira. Master kusinkhasinkha yosavuta mungathe lililonse. Ndi mphamvu ya zimakhudza awo pa ntchito ubongo ndi zonse tulo.

• Sankhani chete zabwino malo, makamaka panja.
• Khalani malo omasuka kutseka maso anu, masulani minofu ya thupi.
• Modekha kupuma kupyolera mphuno. Muzilimbikira inhalation ndi mpweya, amaganiza monga momwe chimachititsanso mpweya kudzera m'mphuno, nasopharynx, amadzaza m'mapapo.
• Pang'onopang'ono kuloza kuyang'anitsitsa thupi, kuyesera kumva malo ake onse pa nthawi yomweyo, ngati amodzi umodzi.
• Ndiye mukhoza simuvutika woyamba pa phokoso akubwera kuchokera kunja, ndiyeno fungo la. Mfundo si kuganiza za china kuposa ndende za chinthu pa nthawi ya kusinkhasinkha.

Zochita

masewera onse chifukwa chokumbukira maphunziro zochokera kuloweza zinthu zatsopano. Ndi njira yabwino kwambiri kulimbitsa ubongo wanu kuphunzira chinenero china, chitukuko cha kuluka, kuphunzira choimbira kapena maphikidwe. Zamaganizo amalangiza njira izi kusintha kukumbukira kwanu pa msinkhu uliwonse.

• Lembani mizere pang'ono ndi dzanja lake lamanzere pa tsiku ngati mukunena zowona chimanjamanja.
• Yesani kuyenda kuzungulira nyumbayo ndi maso anga anatseka, kuchita zochita wophweka, moganizira ziwalo zina.
• Tayang'anani pa chithunzi osadziwika masekondi angapo, ndiye kupatuka ndi zinazake kapena lembani mfundo asonyezedwa pa izo.
• Tengani cholembera mu manja ake. Pa nthawi yomweyo iwo ajambule kanjedza osiyana Mwachitsanzo, ku dzanja lamanzere atamukoka bwalo, ndi bwino - lalikulu.

wotchuka masewera maphunziro kukumbukira - masamu ichi, ntchito ndi machesi, masamu crossword. Bwino kukhala ndi maganizo ndi sitima ubongo ntchito Chess.

Musawafulumizitse kutenga mankhwala kusintha kukumbukira. Kumbukirani chofunika kuchuluka kwa mfundo mudzakhala mnemonic - nambala njira zimene zikuphatikizapo maganizo a kulenga.

• Ngati ndi kotheka, kumbukirani dzina lanu, akulumikiza iwo mwa njira iliyonse kapena kale bwino kwa inu anthu.
• Long manambala anawagawa m'magulu a manambala atatu kapena anayi. manambala akhoza kulembedwa pokumbukira moto inki kapena chilamulira chikhalidwe ndi chinthu chilichonse, kumanga fano zithunzi.
• Shopping List wosavuta kukumbukira pamene kuwayika zinthu ulendo ndi bwino ndi inu, mu chipinda kapena matumba a zovala. Mwachitsanzo, mkate "kuvala" pa mkaka Sofa "kuvala" pa tebulo, ikani anyezi mu mphika ndi maluwa ndi zina zotero.
• Kuloweza zatsopano, correlate ndi kudziwa bwino inu. Ndi bwinonso kukumbukira kuti zosayembekezereka mavuto lokoma: kunyansidwa kapena kusirira.
• Kulimbitsa nkhani anaphunzira kubwereza izo tsiku lotsatira kuti panali "umboni" mu kukumbukira nthawi yaitali.

mavitamini

Ena mwa mankhwalawa ndi wofunika kwambiri pamtima. Formulations munali Omega-3 analimbikitsa ndi madokotala kwa kuwongolera ubongo ntchito. Ndi zotsatira opindulitsa pa ntchito maganizo:

• mavitamini B - B1, B3, B5, B6, B9, B12.
• Vitamini D, E ndi F (bioflavonoids).

Advantageously kumwa vitamini maofesi ndi anawonjezera Omega-3 makapisozi.

Izi mavitamini ubongo adzakhala ndi mbali ya ogalamutsa achilengedwe.

mankhwala

Nthawi zina zolimbitsa thupi ndi mavitamini sangachite. Pamene kuswa madokotala kukumbukira mankhwala mankhwala ku ubongo. Ambiri a iwo a wothandizila neuroprotective.

• "Piracetam". Bwino kagayidwe mu ubongo.
• "Aminalon". Zimathandiza shuga kutengedwa ndi chilolezo kuchokera ku ubongo mankhwala kagayidwe, kumawonjezera kukaniza kuti akusowa oxygen.
• "Phenibut". Zimathandiza kuti magazi aziyenda ndi normalizes kamvekedwe Mitsempha mu kotekisi ubongo.

Mankhwalawa bwino kukumbukira, ndi Kwalamulidwa kwa kuswa ntchito ubongo: sitiroko, maganizo, nkhawa, mavuto ndi magazi, kubwezeretsa kulankhula. Iwo akhoza kukhala ndi mavuto monga nseru, kusanza, kukomoka, kusowa tulo, dyspepsia ndi matenda a kuthamanga magazi. Choncho, musamatenge iwo popanda kufunsa dokotala. Komanso, aakulu kukumbukira kuwonongeka kungafune kudzifufuza nthawi ndi mankhwala inpatient.

Pakuti zotsatira zofewa pa kotekisi oziziritsa angathe kumwa ndi kwa amino asidi kuti chikupezeka mu zipatso wobiriwira ndi masamba.

• "Glycine". Zonse wambiri asidi izi kwa amino mu mapiritsi kumachepetsa irritability, bwino ntchito, normalizes kugona. Iwo ali zotsatira kochepa mbali mu mawonekedwe muli hypersensitive (matupi awo sagwirizana).

Akatswiri amanena kuti patatha zaka makumi atatu a zikuipiraipirabe kuzindikira mfundo yatsopano, ndi kukumbukira lafooka mu nthawi ya zaka 40-50. Ndi maganizo zinaonekeratu kuti zaka lalikulu, ayenera kudya bwino, kutsegula mauthenga ku ubongo kapena kuphunzira luso latsopano. More limasonyeza pali pakati pa ntchito yogwira zala ndi ntchito ya kotekisi ubongo. Monga Tingaone nkhaniyi, pali zambiri zokambirana yosavuta kwa maganizo. Kukonzekera komanso kutukula ubongo ntchito, ayenera kumwedwa yekha atakambilana ndi dokotala.