Ukuxinzelelo oluncinane kunokuba ngumgqugquzeli omkhulu, njengoko nawuphi na umfundi onokukuxelela. Uninzi loxinzelelo, nangona kunjalo, lunokubangela ukuba kubekho umqobo ongathinteli kunenzuzo. Oku kuyinyaniso xa kuziwa kwizinto ezininzi, kuquka ukuziphatha okukhuthaza impilo, ubudlelwane, kunye neenkumbulo zethu. Ukuxinezeleka kunokuthintela indlela esilula ngayo kunye nokufumana izikhumbuzo kwaye kunokuchaphazela indlela imemori yethu isebenza ngayo.
Ngethamsanqa, kukho iindaba ezilungileyo apha ukulinganisela okubi. Nantsi yintoni uphando olusitshela ngalo ngemiphumo yengcinezelo kwimemori.
Uxinzelelo kunye neMemori
Ukuxinezeleka kunokuchaphazela ukuba zikhumbuzwa njani. Xa ugxininiswe, abantu banenkinga enzima yokwenza izikhumbuzo zesikhashana kunye nokuguqula ezo zikhumbuzo zexeshana zibe zikhumbuzo zexesha elide, oku kuthetha ukuba kunzima ukufunda xa ugxininiswe.
Ukuxinezeleka kunokuchaphazela uhlobo lweememori esizenzayo. Ukuba sigxininiswe ngexesha lesiganeko, sinokuba nzima ukukhumbula ngokucacileyo iinkcukacha zesiganeko emva koko, njengoko uxinzelelo lwethu lwalujonga imibala imiqondo yethu kunye nokukwazi kwethu ukukhumbula oko sikubonile ngelo xesha. Le nxalenye yeso sizathu sokuba ubungqina bamehlo benokuthenjwa-abantu banokuqiniseka ukuba babone into ethile, kodwa oku akuthethi ukuba zichanekile. Olunye uphando lufumanise ukuba abantu bonke ababona isiganeko esifanayo banokuba neengxelo ezahlukileyo zezinto abazibonayo, kodwa izinga lokuqinisekiseka abanalo malunga noko bakubonayo akulona lihambelana nokuba lichanekile kangakanani.
Iimemori zingatshintsha kwakhona emva kokuba zenziwe. Enyanisweni, xa sifumana imemori, siyayigqitha kunye namava ethu okwangoku, njengathi xa sithatha into ethile kwishelufu size siyibuyise, sishiye iimpawu zeminwe ukuba ziphinde ziphathwe kwakhona. Uphando lubonisa ukuba xa abantu bebuzwa kwaye banikwa ulwazi olulahlekisileyo malunga nento abaye bafumana ngayo, loo nkcukacha iya kubumba imemori yabo kwaye ifuthe kwizinto abazicingayo, kwaye ukuba le ngcaciso (ngenxa yokuba iyasanda kutshanje kweso siganeko) kulula ukuyikhumbula.
Yingakho iinkumbulo zamanga zingadalwa ngeendlela ezifanelekileyo zokubuza imibuzo.
Uphononongo olutsha lwangoku luqhutyelwe kwizifundo zengcinezelo ezili-113, oko kuthetha ukuba abaphandi bavavanya ukuba izifundo ezininzi ezizimeleyo zengcinezelo kunye nememori ukufumana ukuba zeziphi iziphumo eziphambili. Kukho ubungqina obuninzi bokuthi uxinzelelo luchaphazela imemori, kwaye ezi zifundo zenzele inkxaso engakumbi kuloo phando:
- Esinye seziphumo ezibangel 'umdla kakhulu kukuba ukunyamezela kunokuthintela ukubunjwa kweememori ukuba kwenzeka ngaphambi okanye ngexesha lokufaka ikhowudi, ixesha apho imemori yenziwa khona. Iindaba ezilungileyo kukuba kukho ukulibaziseka okufutshane phakathi kwekhowudi kunye nokwakhiwa kwememori. Kwakhona, ukuba izinto ezifundwayo zihambelana ngqo nomxinzelelo, imemori iphuculwe. Kulungile, ukunyamezela ngokulandelelana kwe-post-encoding kukuphucula ukubunjwa kwememori nokubuyiselwa kwakhona, ukunyanzeliswa kwentsingiselo eyenzeka emva kokuba imemori eyakhiwe ngokwenene kukhokelela ekwenzeni imemori engcono.
- Ukuxinezeleka kwandisa i-cortisol, kodwa inani le-cortisol alizange lihambelane ngqo nemiphumo yengcinezelo kwimemori. Oku kuthetha ukuba xa udala i-cortisol engaphezulu ngexesha lokuphendula kwakho uxinzelelo, oku akuyi kuthetha ukuba imemori yakho iya kuba yinkcitho ngakumbi kunomntu ongaphenduliyo. Okuthakazelisayo kukuba, abafazi ababengomlomo wokubeleka ngomlomo bafumana ubuncinci befuthe elibi.
- Ukuxinezeleka kunokukhokelela ekuphelelweni, kwaye oku kunokukhokelela ekuphazamisekeni kwengqondo okubandakanya imiba kunye nengqwalasela yokusebenza. Ngelishwa, ukukhubazeka kweememori kunokunokufunyanwa iminyaka emithathu kamva, nangona emva kokuphelelwa yisixa. Oku kugcizelela ukubaluleka kokulawula uxinzelelo ngaphambi kokufika kweli nqanaba.
Ukuphucula imemori yakho phantsi koxinzelelo
Kukho izinto ezininzi ongayenza ukuphucula imemori yakho xa ugxininiswe. Ngethamsanqa, ezi zixhobo nazo zinceda ukulawula uxinzelelo. Enye yezona zinto ezibaluleke kakhulu ongayenza kukuziqhelanisa nokuzondla: ukulala ngokwaneleyo, ukutya ukutya okunempilo, nokulawula uxinzelelo.
Ubuthongo obunzima, uxinzelelo oluphezulu kunye nezinye iingxaki zenyama zingathintela imemori kunye negalelo ekucindezelekeni okuphazamisa ukubunjwa kwememori nokubuyisela. Kukho ezinye iindlela ezibalulekileyo ongayisebenzisa ngokunjalo. Nazi ezinye iindlela zokusebenzisa uphando olungasetyenziswa:
- Ziqeqesha ngokuphefumula kunye nezinye iindlela. Uphononongo olulodwa lwamapolisa aseburhulumenteni luye lwafumanisa ukuba uqeqesho lwentsebenzo yengqondo lunokuphucula ukukhunjulwa kwama-cadet abafumana uxinzelelo ngokumalunga nalabo abangazange bafunde kwaye basebenzise ezi zinto. Izindlela ezazisetyenziselwa zibandakanya ukuzilolonga, indlela yokulawula uxinzelelo oludumile; umfanekiso wokusebenza kwengqondo, okubandakanya ngokucacileyo ukucinga nokusebenza; kunye nokujoliswa kwengqalelo. Oku kuthetha ukuba, xa ugxininisekile, unokugxila ekuphefumlweni kwaye ugxininise ingqalelo yakho, kunye nokucinga ngokucacileyo ufikelela kwiinjongo zakho; Oku kuye kwangqina.
- Hambisa. Uphando oluhlolisise imiphumo yenkqubo yokuzilolonga i-aerobic kwimemori-abantu abangakwaziyo ukufumana isicwangciso se-12 seveki esenza ngcono imemori yabo ngaphezu kwabo bangabhalisi kwinkqubo. Izifundo ezibandakanyekayo kwisifundo zazifumene ukuphazamiseka okuthe ngqo kwengqondo kwimiphumo yokuxhalabisa okuxinzelelekileyo, ngoko ke ezi ziphumo zichaphazeleka ngokukodwa kulabo abagxininiswe.
- Yenza umqondo. Olunye uhlolisiso luhlolisise ukuba abo bafumana ubunzima beengxaki kunye neenkumbulo bahlala befumana iingxaki zokulala. Kwakhona kwaqaphelwa ukuba abo bahlala bekhumbule bahlala bexineke ngakumbi kunye nemibandela embalwa yokukhumbula. Ekugqibeleni kwagqitywa ukuba ingqondo incinci iyanciphisa iingxaki zokulala ezingachaphazela imemori kwaye zenze iingxaki. Oku kubonisa ukuba ukwenza ukukhumbula kunokuncedisa inkumbulo yakho kungekhona nje ngokunciphisa uxinzelelo olunokukuphazamisa, kodwa ngokunika amandla ukulala okungcono.
- Funda ezinye iindlela. Kukho amaqhinga alula afana namaqhosha akho okanye ukuhambisa amehlo akho ukusuka ecaleni ukuya kwelinye icala onokukunceda ekudalweni kwememori ngokunjalo. Nantsi enye into abakuyo kwaye kutheni asebenza.
> Imithombo:
> Brisbon, uNicholas M .; ULachman, uMargie E. Ukukhathazeka okukhuselekileyo kunye neengxaki zeememori: Indima yokuxinwa kwengqondo kunye nobomi bokulala. Ingqondo, I-Vol 8 (2), > uMatshi, > 2017 iphe. 379-386.
> Eskilsson, Therese; Järvholm, uLisbeth Slunga; UGavelin, uHanna Malmberg; Ngokunene, uAnna Stigsdotter; Boraxbekk, uCarl-Johan. (2017). Ukuqeqeshwa kwe-Aerobic yokuphucula imemori kwizigulane ezinokuxinwa okuxinzelelekileyo uxinzelelo: Iilingo ezilawulwa ngokungahleliwe. BMC Psychiatry, Vol 17.
> Jonsdottir, Ingibjörg H .; Nordlund, Arto; > Ellbin >, uSusanne; Ljung, uTomas; Glise, Kristina; Währborg, uPetros; Sjörs, uAna; EWallin, Anders; EScandinavian. (2017). Imemori yokusebenza kunye nengqwalasela isaluncedo emva kweminyaka emithathu kwizigulane ezixinzeleleke uxinzelelo. Journal of Psychology, Dec2017; 58 (6): 504-509.
> Loftus, EF Ukutyala ingcaciso engqondweni engqondweni yomntu: Uphando lwama-30 lomsebenzi wokungabikho kwememori. UkuFunda kunye neMemori. 2005: 12: 361-366.
> Ikhasi, uJonathan W .; Asken, Michael J .; UZwemer, uCharles F .; Guido, uMichael. (2016). Uqeqesho olutshanje lwezakhono zengqondo luphucula imemori kunye nokusebenza kwindlela yokuqeqeshwa kwabaphathi be-cadet. Umbhalo wePolisa kunye nePhysical Psychology, Vol 31 (2), iphe. 122-126.
> I-Wolf, OT; Atsak, P .; de Quervain, DJ; Roozendaal, B .; Wingenfeld, K .; Ukuxinezeleka kunye nenkumbulo: Ukuphononongwa okukhethiweyo kwintsebenzo yakutshanje ekuqondeni imiphumo ye-hormone yoxinzelelo kwimemori kunye nokufaneleka kwazo .