Kukho iindlela ezininzi zemvelo zokuhlala zigxile kwaye zibukhali. Ukusuka kwezinye iindlela zokwelapha ukuya kumachiza omzimba, ezi ndlela zendalo zingakusiza ukukhulisa imveliso yakho, ukhusele impilo yakho yengqondo njengoko uneminyaka yobudala, kwaye uphucula impilo yakho yonke.
Ukutya okunomsoco ukuhlala ugxile
Ukuzaliswa kweentlobo ezithile zokutya kunokukunceda uhlale ucacile kwaye ukhalime. Ezi zokutya ziquka:
1) Intlanzi kunye neFlexseed
Iintlanzi ezinamafutha kunye namafutha ezinjenge-salmon kunye nee-sardine ziphezulu kwi-omega-3 fatty acids, uhlobo oluthile lwe-asidi e-fatty edlala indima ebalulekileyo ekulondolozeni impilo yengqondo. Ingxelo epapashwe kwiNtuthuko yokuNondla ngo-2013, umzekelo, ibonisa ukuba i-omega-3 fatty acids inganceda ukulwa nokukhubazeka okuhlobene nokuguga kwimisebenzi yengqondo.
Ngaphezu koko, uphando oluthile lubonisa ukuba i-omega-3 fatty acids inganceda ukuphucula ingqalelo. Kuphando olupapashwe kwi- Neuropsychopharmacology ngo-2015, umzekelo, ukongezwa kwe-omega-3 kuye kwafunyanwa ukunciphisa iimpawu zokungabikho kwabantwana.
2) I-Antioxidant-Rich Richs
I-antioxidant nutrients inokukhusela ukuguga okuhlobene nokuguga (ukutsho, isiseko sezakhono zengqondo ezinxulumene neenkqubo ezifana nokunakekelwa, imemori kunye nokuxazulula iingxaki), ngokubhekiselele kuphando lokuphanda olupapashwe kwi- European Journal of Nutrition ngo-2013 Ukujonga iiphando ezili-10 ezipapashwe ngaphambili, ababhali bokuhlaziya bafumene ubungqina bokuba i-antioxidant nutrients ezifana ne-vitamin C kunye ne-vitamin E inokunceda ukunciphisa izinga lokuncipha kwengqondo.
3) I-Tea eluhlaza
Uphononongo olusekelwe kumatshini olupapashwe kwiBongo kunye noCognition ngo-2008 lubonisa ukuba ukusetyenziswa kweeti eziluhlaza kunokwandisa ukufunda nokukhumbula. Ukongezelela, isifundo somqhubi esapapashwa kwiphephancwadi I- Nutrients ngo-2014 ityunjwe ukuba i-tea ye-green tea yangeniso yanceda ekuphuculeni umsebenzi wokuqonda ngengqela elincinci labantu abadala.
IziNyango zeNdalo zoBomi beBongo
Uninzi lwezonyango zemfuyo lubonisa isithembiso njengendlela engokwemvelo yokuhlala igxile kwaye ibukhali. Nanku ukukhangela kwisayensi emva kwezi zimbululo:
1) Curcumin
Ukuxhaswa kwi-turmeric yemifuno, i-curcumin ifunyenwe ekuphuculeni umsebenzi wokuqonda ngengomnye uphando. Ukongezelela, isifundo sokuqala esapapashwa kwi- International Journal ye-Biochemistry ne-Biophysics ngo-2015 senze ukuba i-curcumin inokwandisa amanqanaba eengqondo ze docosahexaenoic acid (i-omega-3 fatty acid ifumaneke ukuba inokuchaphazeleka kwimisebenzi yokuqonda).
2) I-rosemary
Ukutya kwansuku zonke i-rosemary yemithi kunokunyusa ukusebenza kwengqondo kunye nokubuyisa imemori kubantu abadala, ngokutsho kwincwadana encinci epapashwe kwiNcwadi yeMpilo yokuPhepha ngo-2012.
Izindlela zokuphila zokuThatha uxolo
Izindlela zokuphila eziza kukunceda uhlale ucacile kwaye zibukhali zibandakanya:
1) Ukufumana Ubuthongo obaneleyo
Uphando oluninzi luye lwabonisa ukuba ukungabikho kokulala kunokuba nefuthe elibi kakhulu kumsebenzi wokuqonda, kubandakanywa nemiphumo emibi ekugxileni nasekukhunjuleni. Ukuze uncede ekuphuculeni umgangatho wobuthongo bakho, hamba apha ukuze ufunde ngezindlela zemvelo zokulala ngaphezulu.
2) Ukusebenzisa
Uphando olupapashwe kwi- Neurology ngo-2010 lubonisa ukuba ukuhamba ubuncinane ngeekhilomitha ezintandathu ngeveki kunokugcina inkumbulo kubantu abadala.
Uphando lufumanise ukuba ukuvuthwa rhoqo rhoqo kunceda ukulwa nokuguga okuhlobene nokuguga kwisayizi yobuchopho.
3) Ukulawula ukunyamezela kwakho
Njengazo zokulala, ukuvumela ukunyanzeliswa kwakho kwansuku zonke kungakhange kuhlolwe kungonakalisa kakhulu umsebenzi wokuqonda. Ukuze uhlale ucacile kwaye ubukhali, kubalulekile ukuthatha amanyathelo omhla ngemihla ukunciphisa amanqanaba akho oxinzelelo.
Iindlela Zengqondo-Iinjongo zeNgcaciso Engakumbi
Akuncedi kuphela ekunciphiseni uxinzelelo, ezi zinto zilandelayo zingakunceda uhlale ucacile kwaye uphawule:
1) Ukucamngca
Kuhlolisiso lwabafundi abayi-40 abafundele izifundo zakudala (epapashwe kwiNkcazo yeSizwe seSayensi yeZizwe e-United States yaseMelika ngo-2007), abaphandi baqaphele ukuba iintsuku ezintlanu zokuqeqeshwa ngokucamngca ngomzuzu-20 zanceda ukuphucula ingqalelo, kunye nokukhathazeka okuphantsi, ukukhathala , umsindo, kunye nokudandatheka.
2) Tai Chi
Ishicilelwe kwi- American Journal of Medicine Preventive ngo-2015, ukuphononongwa kwezifundo ezisi-9 ezishicilelwe ngaphambili zibonisa ukuba ukuthatha i-tai kuku kunokukunceda ukuphucula ingqalelo, imemori kunye nezinye iindlela zokukwazi ukuqonda abantu abadala.
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Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.