1. Qinisa imemori yakho
Ukugijima akuyona into emnandi kakhulu, kodwa incedo kakhulu, kuba kungekhona nje umzimba oqeqeshayo, kodwa kunye nememori. Oku kwenzeka ntoni? Ngokutsho kophando lwezenzululwazi zaseMelika, emva kweminye imizuzu eyi-15 eqhutywe kwisebe ekhethekileyo yengqondo, enoxanduva lokukhumbula, ukukhula kwamaseli enyongomayo kwanda. Njengoko kuboniswe ukuzama kwamagundane, abantu abaninzi abahambahambayo, bazikhumbula ngeempawu kunye nokuqhelaniswa bhetele kwendawo kunabantwana abangabonakaliyo. Ukuba awukho umhlobo kunye nezolimo kunye nakwindawo engaqhelekanga, khumbula kakubi indlela, zama ukuqala ngomendo wemihla ngemihla, kwaye imemori iya kuphucula.
2. AmaBlueberries kwiMemori
Ama-blueberries anikezelwa ukuba yizinto ezininzi ezincedo, kunye nezinga leshukela legazi limelela, kwaye umboniso uphuthukise njalo njalo. Kwaye ngoku kutshanje, izazinzulu ziye zathola enye inzuzo kwi-blueberries, iphucula imemori. Abantu abakhulileyo ngexesha lezenzululwazi ukuvavanya iinyanga ezintathu emva komgca wanika i juice ye-blueberries. Inkumbulo yabo yaphuculiswa kakhulu ngokuthelekiswa nelinye iqela lokulawula elithatha i-placebo. Uvavanyo olufanayo luye lwabonisa ukuba ijusi ye-blueberry ilwa kakuhle nokudandatheka. Kwaye, ekugqibeleni, iindaba ezilungileyo, ngoogqirha, ukuba amajikijolo amasha ama-blueberries awafani nawa maqabunga amaqabunga. Khumbula indlela eya kwivenkile yakho kwaye uthenge ama-blueberries.
3. Iidandi ziyi-vithamini kwimemori
Mhlawumbi uqaphele ngaphezu kweyodwa intloko yakho iqala ukusebenza kangcono emva kokutya ishokoleta okanye ukusela indebe yekhofi kunye noshukela. Unokuzikhusela ngokukhuselekileyo ukufaka i-candy ekudleni, njengendlela yokuphucula imemori. Kananjalo ngenxa yokuba i-glucose ivuselela isebe leengqondo, elijongene nenkumbulo. Le ngenye yeendlela ezintle zokuphatha ukulibala. Kodwa apha kufuneka uqikelele, khumbula iipounds eziqhelekileyo, ukuba uxhatshaza i-confetotherapy, iipounds ezongezelelweyo ziyakunamathela ezinqeni zakho.
4. Ubuthongo obukhulu
Oku akusiyo iindaba zokulala kuba yiphilisi efanelekileyo kwizifo ezininzi. Oku kusebenza kwimemori yenkosikazi. Kuba ngexesha lephupha elimnandi, ulwazi olufunyenweyo kwimihla luyabonakala phezu kweeshefu ezininzi, kwaye lidlulayo ukusuka kwesikhashana ukuya kwimemori enzulu. Ukuba kuwe iphupha elide i-luxury ine-admissibility, ke ekusebenzeni kaninzi ukulungiselela ukuphuka kwekhofi. Ukuhlukana okunjalo, kuya kunceda ingqondo yakho, kungcono ukufumana ulwazi olufunyenweyo. Kodwa ungasebenzisi kakubi le nto, kuba umphathi "obi" uya kuba nemibuzo, kutheni uchithe ixesha elininzi phezu kwekomishi yekhofi kwiikhiziniselwano. Kwaye ukucinga ukuba konke okwenzayo ngenkumbulo, akunakwenzeka ukuba umqinisekisile oku.
6. Ikofi inceda kwimemori
Ukuphucula imemori, ikhofi okanye itiye iyafaneleka. I-tea ingaba yindawo eluhlaza okanye emnyama. Okuselayo kugcina into ekhethekileyo kwiiseli, idlulisela ukusuka kwiseli ukuya kwiisilini ze-nerv impulses kumaziko eememori yengqondo. Abathandi bekhofi bangavuya, nangona umntu uthi ikhofi ingaba luncedo. Kwaye nangona sithetha ukuba ikhofi iphucula imemori, asinakuphika into yokuba uphuzo lwe-cafeine eliphuphayo, malunga nezibonelelo ezinobuncedo esizibhalileyo kwaye zichaphazela kakubi inkqubo ye-nervous.
Iyintoni imemori yethu kwaye sifanele sikuqeqeshe njani? Khumbula ukuba kuyimfuneko ukunyanga ngokucophelela. Unokukunceda ngexesha elibalulekileyo kwaye unokuba luncedo.
Imithetho yememori:
1. Imemori ayiqeqeshi, ungaqeqeshelwa njani izihlunu? Kwaye le "ukukhumbula" ayikho into enhle. Kodwa ukuqeqeshwa kwengqondo okucwangcisiweyo kuya kukhuthaza ukubonakaliswa kwezakhono zokukhumbula nokuqondisisa nokukhumbula, kukunceda ukuba uhambe ngokugqithiseleyo kwinqaku, kuya kukuvumela ukuba ungene ngaphakathi kwizinto ezibalulekileyo. Oku kuya kuqinisa amandla phezu kweememori zeememori. Ukuphucula imemori kunokufezekiswa ngokukhula kunye nokuguga, kuphela kubalulekile ukusebenzisa iipatheni zeememori ezizimeleyo.
2. Kufuneka ufumane imbonakalo ecacileyo kunye nefuthe kwizinto omele uzikhumbule. Njengekhamera ayinikezi imifanekiso kwintambo, ngoko ukuqonda komntu akukwazi ukugcina imbonakalo engacacanga.
3. Iimpembelelo zihambelana nokucinga, njengoko kukho naziphi na izakhono ezikuvumela ukuba uhlakulele ukucinga nokucinga ngendlela engqondweni kunokunceda ukukhumbula.
4. Iziganeko ezilula ebomini, ukuba umntu wenza ingqiqo enamandla, ziyakhunjulwa ixesha elide, ngokukhawuleza kwaye ngokukhawuleza. Emva kweminyaka emininzi inokuyenza ngokuqonda ngokucacileyo nangokucacileyo. Iziganeko ezingathandekiyo kunye neziyinkimbinkimbi kunokuba umntu ahlangabezane namaxesha amaninzi, kodwa azinakubhala ixesha elide kwimemori.
5. Kuya kukwanela ukufumana isiganeko kuphela, ngokuqwalasela okufutshane, ukwenzela ukuba kamva kusenokwenzeka ukuba ukukhumbula ngexesha elifanelekileyo iziganeko zalo ezisisiseko ngokuchanekileyo nangokuchanekileyo.
6. Yintoni umntu enomdla kakhulu kuyo, ngaphandle kokubunzima, ukhunjulwa. Yaye le pateni ibonakalisa kwiminyaka ekhulileyo.
7. Ukungaqhelekanga, ukungaqhelekanga, ukubonakala okungaqhelekanga kukukhunjulwa kangcono kunezo ziqhelekileyo kwaye zihlala zihlangana nazo.
8. Ukuba ugxininisa kwizinto ozifundayo, kuya kuvumela umntu ukuba ahlaziye imemori kwimbono yolwazi olunokuba luncedo kwaye agxininise ingqalelo.
9. Ukukhumbula kangcono into efunekayo ukuyibuyisela kungekudala ngaphambi kokulala. Emva koko le ngcaciso ingahle igcinwe kwimemori, ayiyi kudibanisa nezinye izinto ezithintekayo, ezingaphezu kwexesha lolo suku, ziphazamise ukukhumbula kunye nokuphazamisa ingqwalasela.
10. Ngezo meko ezishiye umkhondo ogqithisayo kwimemori yethu, sicinga ngaphezu kweminye imicimbi. Njengomthetho, iimvakalelo ezintle zifaka isandla ekukhunjuleni, kwaye iimvakalelo eziphazamisayo ziphazamiseka.
11. Ukuba, ngexesha lokubamba ngekhanda, umntu unesimo esixinezelekileyo okanye sokunyamezela, ngoko ukubuyiswa kokufakelwa kwengqondo ehambelana nomoya kuya kuququzelela ukukhumbula.
12. Ukucaca okubonakalayo kuhleli. Kodwa ukufunyanwa, okufunyenweyo ngoncedo lwenani elikhulu lamalungu engqondo, kwingqondo ibamba loo nto ngakumbi ngakumbi. ULincoln, xa wayefuna ukukhumbula into ethile, funda ngokuvakalayo, ukuze ingcamango ibonwe kwaye ibonwe.
13. Ukuphulaphula nokuphinda uqikelele. Ukuba ubuza umntu ukuba avalwe amehlo akhe aze aphendule umbuzo woluphi uhlobo kunye nombala into, oko akunakwenzeka ukuba uya kuphendula lo mbuzo, nangona wayibona le nto ngamaxesha amaninzi. Abantu abaninzi abanakuyiphendula loo mbuzo, yintoni impawu ekutshintshisweni kwezilindi ezichazwe kumfanekiso wesi-6, isibalo sama-Arabhu okanye samaRoma. Nangona bajonga iwashi ngamakhulu amaxesha, abazange bakhumbule le nyaniso.
Ukuphindaphinda komama wokufunda
UDale Carnegie ubona ukuphindaphinda ukuba "ngumthetho wesibini wememori," unikeza umzekelo ukuba abafundi abangamaSulumane bazi iKoran ngentliziyo, malunga nobukhulu obufana neTestamente Entsha, kwaye bafezekise ngokuphindaphinda. Siyakwazi ukukhumbula konke esikufunayo, ukuba siphinda siphindwe rhoqo. Xa ufuna ulwazi oluninzi, ukuphindaphinda okufuneka uwakhumbule. Izinto ezinobuninzi, kungcono ukukhumbula, ukuba iphulwe kwiindawo.
Ukuphindaphinda kwezinto ezifundwayo, ukukhunjulwa kwayo, akuvelisi ngaphantsi kunokuba ukuphindaphinda okunjalo kuhanjiswa kwixesha elithile. Iinguqulelo zeR. Burton "Iwaka kunye neeNye ziNye", zathetha iilwimi ezili-27, kodwa azizange zifundisise ulwimi, zingaphantsi koko zenzeke kuyo imizuzu engaphezu kwe-15, ngenxa yokuba, ngoluvo lwakhe, emva koko ingqondo ilahlekelwa yintsha yayo.
Ukuphindaphinda okutsha kukunceda ukukhumbula kangcono into esele ifundiwe. Ukuba ukongeza ingqalelo kwizinto ezikhunjiweyo, ngoko inani lokuphindaphinda okufuneka ulifunde ngentliziyo lingancitshiswa. Kungcono ukuba nokuphindaphinda kwakhona ekuqaleni nokuphela kokukhunjulwa kunokuba kuphakathi. Ukuba usasaza ukuphindaphinda kwimihla, oku kuya kubangela ukugcinwa kwexesha lamaxesha ama-2, xa kuthelekiswa nelo xesha xa izinto zifundwa ngentliziyo.
Ndingayenza njani imemori?
Imemori yoluntu yinto ekhethekileyo. Kukho iintlobo zeememori kwizinto ezilula ze-unicellular. Kodwa abantu bakhononda kuphela ngokulahlekelwa kwememori. Ndingayithucula njani kwaye ndoloze imemori?
Iyini imemori?
Ingumhlaba wengqondo, ukurekhoda, ukugcina nokuvelisa ulwazi. Kodwa akucaci de kube sekupheleni, ukuba ulwazi lugcinwe kwaye lufundwa njani, izazinzulu ziyakwazi ukubonisa iimfihlo zeememori kwaye zonke iingxaki zememori ziya kulungiswa kanye kunye. Wonke umntu ukhumbula into ngendlela yakhe.
Iintlobo zememori
Abantu bahlukaniswe ngabo bakhumbulayo, oko babonayo, abo bakukhumbula kangcono, xa beva, kunye nabo bakhumbulayo, ukuba kukho into ebhaliweyo. Imemori iyimoto, uphicotho kwaye ibonwa.
Yintoni echaphazela imemori?
Imiba eyahlukileyo ingenza buthathaka kwaye ikhulise imemori. Umba wokuqala kukubaluleka kolwazi, kwaye kubaluleke nakakhulu kuthi, bhetele siyakhumbula. Kodwa oku akusoloko kwenzeka. Iingcali zengqondo zithi ukuba umntu uhlala ebalahle into ethile, kufuneka ucinga malunga neengxaki zeengqondo ezinokudibana nolwazi olulibalekileyo.
Imemori ichaphazeleka ngamahomoni. Ukuba izinga le-estrogen liyehla ngenxa yezifo zentsholongwane kunye nokunqamuka kwesikhashana, oku kubangela ukungonakaliswa kwememori yabasetyhini. Iinkqubo zeememori zichaphazelekayo ngama-hormone e-thyroid. Kwaye ukuncipha okuncinci kwinqanaba labo kunokubangela ukukhunjulwa kwememori. Ingubo ye-Thyroid yokuveliswa kwama-hormone idinga i-iodine, i-zinc kunye ne-vitamin B2. Kodwa ininzi ngelishwa, abaninzi abantu abafumani i-vitamine yeqela le-B kunye ne-iodine ngokutya. Kwaye oku akuyona nje umcimbi wesondlo.
Ukutya kwengqondo
Kubonakala ukuba ukutya okunempilo kuqinisa imemori. Izinto ezithile zivuselela kwaye zikhawuleze iinkqubo zezinto eziphilayo ezikhoyo kwiiseli zengqondo. Kubalulekile ukuba ezi zinto zihlale zihamba kunye nemveliso yokutya kwaye njengenxalenye ye-vitamin-mineral complexes.
I-lipoic acid
Ukongezelela okunokondla kwakutshanje kwenzululwazi. Inokuphucula imemori kunye nobudala. Le asidi encinci isakhiwe emzimbeni, itholakala kwimvubelo yesonka, inyama, isipinashi. Kodwa ekudleni ukufumana inani elaneleyo le-lipoic acid akunakwenzeka, ngoko kufuneka lithathwe ngendlela yezaziso. Isiphumo saso siphumelele xa sisincinci se-antioxidants, i-vitamin A kunye no-E.
I-Pantothenic acid kunye ne-biotin
Laba bameli beqela B bahlanganisene kunye nemveliso, ngenxa yabo, amafutha, amaprotheni kunye ne-carbohydrate ayaphumelela. I-Pantothenic acid inika ubudlelwane phakathi kwenkqubo yesantya kunye nengqondo. Le asidi inemveliso emininzi, kodwa iyatshatyalaliswa ngokukhenkceza nokutshisa. Ukuze ufumane umthamo wemihla ye-asidi, kufuneka udle imihla ngemihla yesibini neyesigamu sesityalo seengqolowa ezintsha. Kuya kuba lula ukufumana ezi zinto ukusuka kwi-vitamin-mineral complexes.
I-thiamine (i-vitamin B1)
Ukungabi nalesi sivithamini kubangela izifo ezinomdla. Kwiifom ezibuthathaka, ukusilela kwe-thiamine kubonakaliswa bubuthathaka, ukudandatheka kunye nokugwenxa. Le vithamini iphucula imemori, nakwizigulane ezinezifo ezinzima ezifana ne-Alzheimer's. Umthombo ongcono kakhulu wale vivitham uya kuba yimbewu, iinantongomane, iimbotyi, izityalo, i-ngulube ephantsi. Umthamo wemihla yale vivamisi iya kuba xa udla amantombazana amaninzi imihla ngemihla. I-dose yokwelapha ingafumaneka kwi-vitamin-mineral complexes.
I-Vitamin B12 (riboflavin)
Le vithamini ibandakanyeka kwi-hormone ye-thyroid. I-Riboflavin ikwandisa ukufikelela kwamandla kwiiseli zengqondo, kuphucula ukusebenza kwememori. Iqulethwe kubisi kwaye ichithwe ngokukhawuleza ekukhanyeni. Ngomthamo wemihla ngemihla ye-vitamin, kufuneka uphuze ubuncinane iziglasi ezintathu zobisi, kwaye ekubeni le vitamin isatshatyalaliswa ngexesha lokugcinwa, iiglasi eziyi-6. Kuya kuba lula ukufumana i riboflavin kwi-vitamin-mineral complexes, ngaphandle kokuba iqukethe ne-vitamin B6 kunye neyinyithi.
I-Vitamin B3 (niacin)
Uphawu lobunqongophe beli vithamini luyancipha kwimemori nokukhathala. Uninzi lwe-niacin lufumaneka kwizinto ezizityebi kwiiprotheni: iinantambo, intlanzi, inyama, inkukhu. Ngamanye amaxesha i-pasta iyenziwa nge-niacin, kodwa ayikho ngokwaneleyo yale vithamini kuyo, udinga iikomityi ezisixhenxe zepasta ephekwe, ukwenzela imfuno yansuku zonke.
I-Vitamin B12 (i-cobalamin)
Iindwendwe kunye nabantu asebekhulile kufuneka bathathe le supplement supplement. Iimpawu zokungabikho kwezi vhamini zikhona - ukulahleka kweememori, ukudandatheka, ukukhathala. Umthombo wale vithamini uya kuba kukutya kwezilwanyana. Ngama-150 amagremu e-Swiss cheese aqulethe i-dose yemihla ngemihla yale vithamini. Kubalulekile ukwazi ukuba ukusilela okulula kule vivamine kuya kuba nomthelela kumzimba.
Vitamin C
Ukwanda kwe-vitamin C emzimbeni kubangela ukunyuka kwamaxesha angama-4 kwizakhono zobugcisa. Musa ukucinga ukuba ukuba udla i-vitamin C, unokuba ngumfundi wezemfundo. Kuyo yonke imilinganiselo iyimfuneko kwaye akuyimfuneko ukudlula idosi. Ngexesha lokulondoloza nokufudumeza, i-vitamin C iyaphula ngokukhawuleza. Ukutshaya kubhubhisa i-vitamin. I-Vitamin C ininzi kwimifuno eluhlaza, i-red pepper, kwi-broccoli, i-citrus. Kufuneka usebenzise le vithamini xa ubhema kwaye uhlala kwisixeko.
Intsimbi
Ukunqongophala okuncinci kwintsimbi kunokuthintela ukusebenza kwesikolo, kwaye abantu abadala bangabangela ukuphulwa kweengqalelo. Umthombo ontle wentsimbi ngumvu kunye nenkomo. Ininzi yalo iqulethwe kwimifuno eluhlaza, ubhontshisi, izithelo ezomileyo. Intsimbi iya kufakwa xa ihlanganiswe ne-vitamin C. Ukulungiswa kwesinyithi kufuneka kugcinwe kwindawo engayi kufikeleleka kubantwana.
Iodine
Inani elincinci kakhulu le-iodine liyadingeka ngumzimba wethu, kodwa ukulahleka okuncinci kubangela ukuphazamiseka okukhulu. Inani labantu baseRashiya lijongene nokunqongophala kwe-iodine ekudleni. Kubantu abanesifo se-ididi emzimbeni, i-IQ i-13 ekhulwini iphantsi. Ukuntuleka kwe-iodine kunokuzaliswa ngetyuwa e-iodidi.
Choline kunye ne-lecithin
Ezi zixhobo zimeli zezithambile ze-B. Ekudleni kwevithamini ze-B, inkqubo yesantya ifuna. I-Choline ibalulekile ekuphuhlisweni kwamakhono engqondo yabantwana.
Indlela yokuphucula nokugcina iMemori
Kulula ukugcina nokuphucula imemori. Amaninzi amaninzi ahlukeneyo, kwaye unokuzikhethela indlela efanelana nawe. Unokuyicombulula i-crosswords, yenza amakhadi okukhumbula, ufunde iingoma. Imemori yokuhamba kunye nomsebenzi wokwenyama uphuhliso. Zama uqeqesho oluthile oluhlala imizuzwana engama-30 ngosuku. Ukuze usebenze indawo yengqondo, ojongene nememori, kufuneka wenze ukuhambelana okuhambayo kwabafundi kwimizuzu engama-30 ukusuka kwicala ukuya kwelinye icala. Abo bahlala besenza loo mzobo bangaphucula imemori yabo ngo-10%, bakhumbule ngamagama amaninzi.
Ngoku siyazi indlela yokuqinisa imemori ngeendlela ezithandwayo. Kwimeko nayiphi na into, ukwenza umsebenzi, ukugatya imikhwa emibi, ukutya okunokulinganisela kunye nendlela yokuphila enempilo kuya kulondoloza imemori iminyaka ezayo.