Ngaba uyakhumbula ukubona ihlabathi njengomntwana? Ngaba usakhumbula ubungakanani obuyoyikeka bemaza olwandle okanye imincili yokungcamla ilekese oyithandayo? Inkumbulo ayisihlanganisi nje kuphela nezona nkumbulo zixabisekileyo, kodwa sisixhobo esisisiseko sokwenza imisebenzi yethu yemihla ngemihla nokugcina ulwazi olubalulekileyo olusichaza njengabantu.
Kuya kuba lihlazo ngenye imini ukuphulukana nezo nkumbulo kunye nobuchule bokuqonda. Iindaba ezimnandi zezokuba sinokuthatha amanyathelo kubomi bethu bemihla ngemihla ukuze yomeleza inkumbulo kunye nokunciphisa umngcipheko wokuhlaselwa sisifo sengqondo esiyingozi kwixesha elizayo. Ngezantsi, sikunika isikhokelo esipheleleyo nge iingcebiso, esekelwe kwizinto zamva nje ezifunyaniswe yinzululwazi, ukuze ugcine obo buchule bengqondo obuxabisa kakhulu.
I-1) Musa ukulala okanye ukuzivocavoca umzimba
Kanye njengokuba imbaleki idinga ukuphumla kunye nokutya okunesondlo ukuze iqhube kakuhle, yakho ngengqondo Kuxhomekeke kukhathalelo olufanayo ukwenza ngcono. Izifundo ezininzi zibonisa ukuba zombini ukuzivocavoca umzimba rhoqo kunye nokulala okuphumla ngundoqo ekomelezeni inkumbulo kunye nokunciphisa umngcipheko wezifo ze-neurodeergenerative ezifana ne-Alzheimer's.
– Ingqondo yakho iyaziqhelanisa naxa uhambisa umzimba wakho
La msebenzi womzimba Ayiphuculi nje impilo yakho ye-cardiovascular, kodwa inyusa ioksijini efikelela kwingqondo kwaye ikhuthaza ukuveliswa kweekhemikhali ezikhusela iiseli ze-neuronal. Imithambo efana nokuhamba, ukudanisa okanye ukuziqhelanisa neyoga inxulunyaniswe nokusebenza ngcono kwengqondo, imemori yexesha elifutshane kunye neuroplasticity enkulu. Unokufumana iinkcukacha ezithe kratya malunga neenzuzo ze yoga apha.
Enyanisweni, imisebenzi efana ne-Tai Chi ayiqinisekisi umzimba kuphela, kodwa kunye nengqondo, ngokubandakanya iinkqubo zokukhumbula kunye nokucwangcisa ukunyakaza. Ngokutsho kweYunivesithi yaseHarvard, ukuzilolonga rhoqo ubuncinci iintsuku ezintlanu ngeveki kunokulingana nokuthatha "iyeza" lokuthintela ngokuchasene nokuncipha kwengqondo.
-Phucula inkumbulo yakho ngomqamelo
Ubuthongo obunzulu buyimfuneko hlanganisa iinkumbulo. Ngeli nqanaba, ingqondo isebenza kwaye igcina ulwazi olufunyenwe imini yonke. Ukungabikho kokulala akuchaphazeli nje ukudala kunye nememori, kodwa kwandisa umngcipheko wokuhla kwengqondo. Funda ngakumbi malunga nendlela ukungabikho kokulala okunokuyichaphazela ngayo imemori yakho apha.
2) Nxibelelana kwaye wonwabe
Las ubudlelwane boluntu Azikho nje umthombo wolonwabo, kodwa zikwasisixhobo esinamandla sokugcina ingqondo isebenza. Izifundo zamva nje ziqinisekisa ukuba ukuhlalisana kunye nokuthatha inxaxheba kwimisebenzi yeqela kukhuthaza imisebenzi yokuqonda kunye nokuphucula inkumbulo.
Ukhetho olufana nokuphuma kunye nabahlobo, ukuya kwimicimbi yenkcubeko okanye ukonwabela imidlalo yebhodi akugcini nje ukuqinisa amabhondi, kodwa nokuvuselela iindawo zengqondo ezinxulumene nokucwangcisa nokucwangcisa. Ukusombulula ingxaki. Ngaphaya koko, ukwabelana ngemisebenzi nabanye abantu kwandisa imveliso dopamine, i-neurotransmitter ibalulekile kwinkumbulo. Fumana indlela i-dopamine enokuyichaphazela ngayo inkumbulo yakho.
3) Ukutya okunempilo: ifuthe lobuchopho bakho
Into oyityayo inempembelelo ngqo kwimpilo yengqondo yakho. Yitya ukutya okutyebileyo antioxidants, amafutha anempilo afana ne-omega-3, kunye nezondlo eziyimfuneko zinokunciphisa umngcipheko wokuhla kwengqondo. Iziqhamo ezifana namaqunube, imifuno efana nesipinatshi, intlanzi enamafutha ezifana ne-tuna kunye ne-salmon, kunye namandongomane anje nge-walnuts, ngamahlakani enkumbulo.
Kwelinye icala, kubalulekile ukunciphisa ukusetyenziswa kwe iiswekile ezongeziweyo kunye nokutya okusetyenzwe kakhulu, kuba kunxulumene nokudumba kwengqondo kunye nokuncipha kwemisebenzi yokuqonda.
4) Sebenzisa ingqondo yakho ngemisebenzi yokuqonda
Ingqondo nayo kufuneka ihlale isebenza ukuze igcine ukusebenza kwayo. Imisebenzi efana Sombulula iiphazili zamagama, ukufunda iincwadi okanye ukufunda ulwimi olutsha kuvuselela unxibelelwano lwe-neural. Ngalo lonke ixesha ucela umngeni kwingqondo yakho ngemisebenzi emitsha, uyomeleza amandla ayo okuziqhelanisa nokufunda. Funda ngakumbi ngendlela iincwadi ezinokuba negalelo ngayo kulonwabo lwakho. apha.
5) Ukulawula uxinzelelo ngokufanelekileyo
El uxinzelelo Ubomi obude bunokuba ngumngcipheko wokuncipha kwengqondo. Ukuziqhelanisa neendlela ezinjengokucamngca, ukucinga okanye ukuphumla kunokunceda ukugcina ingqondo yakho isempilweni kwaye inciphise amanqanaba okuxhalaba. cortisol, incindi yedlala ehlobene ngokusondeleyo nokulahlekelwa yinkumbulo.
Ukuthatha ithuba lemisebenzi efana neyoga ayizukuphucula kuphela imeko yakho yomzimba, kodwa kunye nemeko yakho yengqondo. Phonononga iindlela ezisebenzayo zokufunda uku lawula iimvakalelo ezimbi.
Utshintsho oluncinci kwindlela yakho yesiqhelo lunokwenza umehluko omkhulu kwimpilo yakho yengqondo. Nokuba kukuphucula ukutya kwakho, ukubeka phambili ukuphumla, okanye ukomeleza amaqhina akho entlalontle, onke amanyathelo abalulekile ukukhusela kunye nokwenza inkumbulo yakho. Ukuphumeza ezi ngcebiso namhlanje lutyalo-mali kwimpilo yakho yengqondo ngomso.
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