Kukho iindlela zamanqwanqwa zemihla ngemihla ezinokuphucula imemori yakho ngokwemvelo-kwaye zikhusele ukulahleka kwememori njengoko uneminyaka yobudala. Kodwa ngelixa iimveliso ezininzi zithengiswa njengezinto zokuncedisa inkumbulo yemvelo, kuphela iziphumo zendalo ezifunyenweyo ukuphucula imemori kwizifundo zesayensi. Ukugcina ingqondo yakho ibukhali njengoko ukhula, kwaye mhlawumbi unciphisa umngcipheko weemeko ezinxulumene nokuguga ezifana nesifo se-Alzheimer kunye nomqondo wokugula komzimba, banamathela kwinkqubo yezempilo eyenza ukuziphatha okukhupha ubuchopho kunye neendlela zemvelo ezibonakaliswe ukuphucula imemori.
Izindlela Zendalo zokuphucula iMemori
Kuze kube ngoku, inkxaso yenzululwazi yebango lokuba nayiphi na isilungiso inokuphucula imemori iyancipha. Nanku ukujonga kwizinto ezininzi zemvelo:
1) Ama-Antioxidants
Ukulandela ukutya okuphezulu kuma-antioxidants kunokunceda ukhuselo lweengqamuzana zesalathisi ezivela kumonakalo onxulumene nokuguga. Ekubeni iinjongo zemiphumo yempilo ye-antioxidant supplements ziye zavelisa iziphumo ezidibeneyo, ezininzi iingcali zonyango zinconywa zincoma ukuba uthathe isidlo sakho ngokubandakanya ukutya okucebileyo okunesifo se-antioxidant ekudleni kwakho.
2) I-Omega-3 Fatty Acids
I-Omega-3 fatty acids (uhlobo oluthile lweoli elinempilo kunye neempembelelo zokulwa nokuvuvukala) lunokunceda ukunciphisa ukunyuka kwengqondo kubantu abadala, ngokubhekiselele kuphando lokuphanda olupapashwe ngo-2009. Ngokubanzi kufumaneka kwifomu yokuxhaswa, ii-omega-3 zifumaneka ngokuqhelekileyo ekudleni njengeentlanzi, iinantambo, kunye nefosksi.
3) Iitrobhu
Nangona kukho ukungabikho kwenkxaso yesayensi kwindlela yokusebenzisa imifuno ekulondolozeni impilo yengqondo, uphando oluthile lubonisa ukuba ukudibanisa i- ginkgo biloba kunye ne-ginseng kunokunceda ukuphucula umsebenzi wokuqonda kunye nokuphucula imemori kubantu abadala abaphakathi.
Nangona kunjalo, kuphando lokuphanda olushicilelwe ngo-2007, abaphandi bafumana "ubungqina obungavumelaniyo nabungenakunqwenela" ubungqina benkxaso-ginkgo yokukhuthaza abantu abanokukhubazeka kwengqondo okanye ukugula komqondo.
Ezinye iindlela zokuphucula iMemori
Ngokuhambisana nokutya okunempilo, le miba ibonwa njengento ebalulekileyo ekulondolozeni impilo yengqondo kunye nokuphucula imemori yakho:
- ukusetyenziswa rhoqo (ikakhulukazi umzimba)
- ukugcina uxhulumano loluntu
- ukulawula uxinzelelo lwakho (ngokusebenzisa ingqondo yomzimba njenge yoga kunye nokuphefumla, ngokomzekelo)
- Ukugcina ingqondo yakho ivuselelwe ngemisebenzi enzima (njengokwenza i puzzle puzzle okanye ukufunda ukudlala isixhobo somculo)
Kukho ubungqina obuvelayo bokuthi ukucamngca kunokunceda ukuphucula imemori yakho. Nangona kunjalo, uphando olongezelelweyo lufuneka luqhutywe ngaphambi kokuba nayiphi na isigqibo malunga nemiphumo yokucamngca imemori yokuphucula imemori.
Ukusebenzisa iziNyango zeNdalo zokuPhucula iMemori
Ekubeni ukulahleka kweememori kunokudibaniswa neemeko zempilo, kubalulekile ukudibana nodokotela wakho ukuba unayo nayiphi na inkxalabo yezempilo. Ukuziphathela imeko kunye nokuphepha okanye ukulibazisa ukunakekelwa okuqhelekileyo kunokuba nemiphumo emibi.
Hlalani nikhumbule ukuba izongezo zamanzi azange zivavanywe ukhuseleko kwaye ngenxa yokuba izongezo zokutya zikhululekile kakhulu, umxholo weemveliso ezithile zingahluka kwizinto ezichaziweyo kwilebula yomkhiqizo.
Kwakhona, ukhuseleko lwezongezelelo kubasetyhini abakhulelweyo, oomama abangabongikazi, abantwana, kunye nalabo abanezifo zonyango okanye abathabatha imishanguzo ayilwanga. Unokufumana iingcebiso ekusebenziseni izongezo apha, kodwa ukuba ucinga ngokusetyenziswa kwamachiza athile, ncokola nomboneleli wakho oyintloko.
Imithombo
UBirks J, uGrimley Evans J. "UGinkgo biloba ukuphazamiseka kwengqondo kunye nokugula komzimba." I-Cochrane Database Syst Rev. 2007 18; (2): CD003120.
I-Fotuhi M, i-Mohassel P, i-Yaffe K. "Ukusetyenziswa kweentlanzi, i-omega-3 e-fatty acids kunye neengcipheko zokuncipha kwengqondo okanye i-Alzheimer's disease: inhlangano enzima." Nat Clin Pract Neurol. 2009 5 (3): 140-52.
JW, uLauner LJ, Witteman JC, den Breeijen JH, uBreteler MM, Grobbee DE, Hofman A. "I-antioxidants yezilwanyana kunye nomsebenzi wokuqonda ngokubanzi kwisampula esisekelwe ngabantu abadala. Am J Epidemiol. 1996 1; 144 (3): 275-80.
Kozhevnikov M, Louchakova O, Josipovic Z, Motes MA. "Ukuphuculwa kwee-visuospatial processing efficiency ngokusebenzisa ukucamngca kweBuddhist Deity." Psychol Sci. 2009 20 (5): 645-53.
MayoClinic.com "Ukulahleka kweememori: iingcebiso 7 zokuphucula imemori yakho". Epreli 2009.
Perkins AJ, Hendrie HC, Callahan CM, Gao S, Unverzagt FW, Xu Y, iHolo KS, iHui SL. "Umbutho wama-antioxidants kunye nenkumbulo kwisampuli esele sisebekhulile ngokusebenzisa iSifundo seZithathu seMpilo neZondlo. Am J Epidemiol. 1999 1; 150 (1): 37-44.
UWesnes KA, Ward T, uMcGinty A, uPeterrini O. "Imiphumo yokuphucula imemori ye-Ginkgo biloba / i-Panax ginseng inxulumene namavolontiya aphakathi kweminyaka enempilo." I-Psychopharmacology (Berl). 2000 152 (4): 353-61.
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.