Ukwandisa umsebenzi wengqondo, kufuneka udle ngokufanelekileyo, kwaye oku kufuna umlinganiselo othile wokuzilolonga.
Amandla.
Ukuze ingqondo isebenze ngokuqhelekileyo, idinga iiprotheni, i-glucose kunye ne-oksijini, kwaye ukwenzela ukuba basebenze ngokufanelekileyo, kubalulekile ukuba imithetho yokutya ihlonishwe.
Ukunciphisa "ushukela" ngokukhawuleza .
Ukuba udla iipesele ezininzi, ngoko umgangatho we-insulin uya kuvuka, ngobuninzi beeshukela azinakunyulwa kwigazi, i-hypoglycemia iyacaphukisa, kwaye ngenxa yoko kuya kubakho ukulahlekelwa ingqwalasela, ukukhathazeka, ukukhathala.
Ukusetyenziswa kwe-carbohydrate enzima .
Ingqondo yethu idinga i-carbohydrates enzima, ingafumaneka kwisonka esiqhekeza nge-bran, okusanhlamvu, irayisi ebomvu. Ukutya, musa ukuyeka i-carbohydrates edibeneyo, ngexesha lokulala, umzimba udla amandla, i-glucose level iyancipha. Ukuba umzimba awunakho i-carbohydrates edibeneyo, ukulala kuya kuphuka.
Ukunciphisa ukusetyenziswa kotywala .
Iintshaba zeemeko ezilungileyo zengqondo zixwala. Abo bantu baphula kakubi utywala, baneengxaki ngemisebenzi yengqondo, kuba utywala ubonakalisa kakhulu izicubu.
Ukutya ngokukhawuleza amaqanda.
Iprotheni iyadingeka njengezinto zokwakha, kwaye i-yolk iqukethe i-lecitin, eyimfuneko yengqondo. Ukugcina impilo yengqondo, kufuneka udle amaqanda ama-4 ngeveki.
Amafutha acety.
I-Omega-3 kunye ne-omega-6, iyadingeka ukuze usebenze kakuhle kwengqondo.
Iziqhamo ezibalulekileyo zengqondo .
Ubhanana luncedo kwingqondo, iqulethe: i-vitamin B6, i-potassium, ejongene nempilo yesimiso sethu senzwa. I-Broccoli yikhilokhi ephantsi. I-inflorescences zayo zizityebi kwi-vitamin C, i-potassium, isinyithi kwaye ngoko ke luncedo kwingqondo. I-avocado iqukethe i-vitamin E, i-antioxidant, ilwa nokuguga. Iqukethe i-77% yeepidids, ihambisa amafutha e-fatty to brain.
IiVithamini zengqondo .
I-aclic Folic, iivithamini B6 kunye ne-B12, unganikeli imirhoxo abaye bayigqithisa ngamatye enqatha. B6 kunye ne-B12, B1, B3, ezi vithamini ziyimfuneko kwimemori. I-acid ye-folic ifumaneke kwiimbotyi ezimhlophe, imifuno eluhlaza, iivithamini B3, B6, B12 zifumaneka kumaqanda, intlanzi, inyama. I-Vitamin B6 ifumaneka kwiziqhamo ezomileyo, kwizityalo. I-Vitamin C ifumaneka kwi-kiwi, imango, i-citrus, i-berries, kwizithelo ezibomvu. I-Vitamin E ifumaneka kwioli yembewu yamagilebhisi, kwi-fennel. IiVithamini C no-E zi-antioxidants ezinamandla.
Kuba impilo yengqondo uyayifuna insimbi, ukuba umzimba unobunzima bezinyithi, ukukhubazeka kwengqondo kunciphisa, ukunganakwa, ukunyaniseka, ukukhathala kubonakala. Kubalulekile ukhethe imveliso enjalo, apho umxholo wesinyithi unemvelaphi yezilwanyana. Kufuneka ikhangelwe kwizilwanyana zasemanzini, inyama ebomvu, intlanzi.
Iodine ijongene nengqondo. Kubantwana, ukungabikho kwe-iodine kunokuhlakulela ibe yintsholongwane yegciwane le-thyroid, elichaphazela ubuchule bengqondo kunye nentlalo-ntle. Iodine itholakala kwiintlanzi ezinamafutha, olwandle olwandle, kwizilwanyana zasemanzini.
I-Magnesium ibangela uxanduva. Ukusilela kwe-magnesium kukhokelela ekukhutshweni, ukukhushulwa okwandisiweyo, ukuvela kwezinto ezikhoyo. Itholakala kwizilwanyana zasemanzini, isipinashi, i-tsokolate emnyama, izithelo ezomileyo.
I-Zinc inoxanduva lokuqonda, umsebenzi wengqondo. Itholakala kwi-grains epheleleyo, ezinye iisizi, ivenkile zasemanzini.
Ukuzivocavoca.
Ukuhlawula ngokugqithiseleyo ingqondo, kunye nokuqeqeshwa imemori, kukufundisa ngentliziyo. Udinga ukuqeqesha imemori yakho, iya kuza ngokufanelekileyo xa ufuna ukukhumbula into ethile. Akufuneki ukuba ufunde iprose okanye imbongi, unokuyenza nantoni na. Uyakwazi ukufunda, usombulule iipuzzles, i-crossword puzzles, khumbula ishedyuli, khumbula iinombolo zefowuni.
Ukuba umntu ufuna ukuphuhlisa ikhono lomqondo, khawube nommori obalaseleyo, kufuneka uzalise ingqondo ngeoksijini. Ukuphefumula kufanele kube yinyameko kwaye iphuze, ihlawule ingqalelo ngokukhethekileyo ekuziphatheni kokuphefumla.
Kuthetha ukwandisa umsebenzi wengqondo yakho .
Xa umntu enza omnye umsebenzi imihla ngemihla, kuba nzima ukuba agxininise into entsha, ukuxininiswa kwengqwalaselo kunciphisa, inkumbulo ibuthathaka, ezinye izinto zihlala njalo kwaye aziqondi. Kwaye ukuze kungenzeki kufuneka uqeqeshe ingqondo.
Ukwandisa umsebenzi wengqondo, udinga:
1. Qalisa imemori.
2. Khuthaza ingqondo nge-nootropics.
Kubalulekile ukunyusa ingqalelo ekudleni ukwenzela ukuba ingqondo ikwazi ukusebenza ngokuqhelekileyo, kubalulekile ukuba umzimba unamavithamini aneleyo yeqela B kunye neA, C, E, K. Ngamnye kubo unceda ukugxila, kukuvumela ukuba ulondoloze imemori ekhumbuzayo, ukuvimbela ukuphendula ngokukhawuleza nokukhathala ngokukhawuleza.
Ekudleni kufuneka kube yintsholongwane yesilwanyana, inyama ebomvu eqhelekileyo, amazambane efanelweyo, i-buckwheat, i-oatmeal, i-yogurt, ibhanana, ubisi. Kwaye kwaxutywa ioli, iilnuts, izithelo kunye nemifuno, iintlanzi ezinamanqatha, isonka sesonka.
Ngaphambili, kwakukholelwa ukuba iisilini zeengqumbo zengqondo azibuyanga, le ntetho yatshatyalaliswa. Iiseli zengqondo, amangqamuzana omzimba angabuyiselwa ngokusebenza rhoqo kwengqondo. Ukuhambisa abafundi ukusuka ecaleni ukuya kumacandelo engama-30, unokuphucula imemori ngo-10%.
Ukuxazulula iipuzzles, ukusombulula i-crosswords, ukudlala i-chess, i-lotto, unokugcina imemori yakho iminyaka emininzi. Enye yeendlela ezifanelekileyo zokuqinisa imemori iyakhupha. Ukuba uphinda uphinda ixesha elide, uyayikhumbula. Udinga ukuphinda ngexesha elifanelekileyo, ngoko unokuthintela ingqondo ukuba ilayishe.
Ekugqibeleni, sithetha ukuba kukho iindlela ezahlukeneyo zokwandisa umsebenzi wengqondo yakho, ulandela isiluleko, usebenzisa iimveliso eziyimfuneko ukwandisa umsebenzi wengqondo, unokukwazi ukuphucula kakhulu umsebenzi wengqondo nokuphuhlisa imemori yakho.