Indlela yokuthuthukisa inkumbulo ubuchopho umsebenzi. Imidlalo for ukuqeqeshwa inkumbulo. Amavithamini ukuthi inkumbulo

Life ngokuvamile Lisinikeza isimo lapho kuyadingeka wokunxusa bonke zigcine zobuchopho. Ukulungiselela sangaleso luhlolo, kwathatha umsebenzi omusha, isidingo ukuthuthukisa amakhono entsha futhi ngekhanda okuningi ubuso namagama - Kulezimo enhle kungaba wusizo kakhulu. Ngeshwa, lapho ucindezelekile ubuchopho sibhekana nokucindezeleka okukhulu futhi savvy kancane. Indlela yokuthuthukisa inkumbulo nobuchopho umsebenzi unqobe nesimo esinzima?

Esifushane ekuphuculeni umsebenzi ubuchopho

Kuleso simo, uma wenze noma imuphi umsebenzi engqondo - ukubhala indaba, coursework futhi ulungiselela luhlolo temlomo, - ubuchopho uyakhathala lomthwalo ephakeme ngokungajwayelekile. ephumelela ngayo nokukhuthala kwayo kuyehla, eziwohlokayo bezibona, ngekhanda nokucutshungulwa kolwazi. Siza alulame eziningana amasu alula.

umoya

Akuyona imfihlo ukuthi i-exchange of izinto endaweni okokuqala udinga i-oxygen. Ngokuvamile umuntu emsebenzini ngokwengqondo, ehleli egumbini avaliwe. Futhi kungenzeka uye waphawula ukuthi kwaba stuffy, wahlala kungahambi isikhathi eside kunaleso ihora elilodwa. Inkumbulo nobuchopho umsebenzi ukusiza ukuphefumula izivivinyo. Abenzi kuphela bazogcwalisa igazi nomoya-mpilo, kodwa futhi ukususa ukucindezeleka.

• Pholisa igumbi.
• Yima uqonde, imisipha ezandleni nasezinyaweni, wanikina ikhanda.
• Thatha ezijulile, umoya kancane ngokusebenzisa impumulo yakho. Kulesi lokuqala ugcwalise isisu ngomoya, bese esifubeni.
• A ambalwa ukubamba iphuzu umoya ephefumula phezulu.
• Kancane exhale ngokusebenzisa izindebe kancane pursed. kuqala njengoba exhale wonke emoyeni kusukela esiswini, kuphumele ngaphandle esifubeni.
• Phinda umjikelezo izikhathi 10-20. Zama ukugcina ngokulandelana ephefumula-umoya ngamunye lungaphezu ngesikhathi esidlule.

nokungcebeleka

Ubuchopho Ufika bakhathala we monotony lesi simo. Odokotela bengqondo Ngincoma ukuba wenze kancane njalo ngehora (5-10 emaminithi) "usuke" ngokushintsha uhlobo umsebenzi. Fine kuzosiza uphumule umzimba ezilula, elifudumele-up for the izandla nomgogodla. Uma usebenzela ekhaya, ungavula umculo soft futhi ukudansa imizuzu 5. Uma ehhovisi - shiya isikhashana aphume ehhovisi, ukuhamba kwesinye isitezi saleso noma emgwaqweni futhi emuva.

Manje cishe ukubhema. Noma ubani sina ufuna ukusiza ingqondo yakhe kufanele wazi ukuthi i-nicotine - Ubuthi elimazayo kakhulu izitsha ingqondo. Uma ungakwazi ukuqeda umkhuba othile omubi, ungabhemi okungenani ngesikhathi umsebenzi ngokwengqondo. Kuyefana nasendleleni utshwala. Ngu ukuphuza utshwala, yini ukubulala amangqamuzana ebuchosheni futhi ubuthi kuye nge ezinobuthi.

green tea

Imikhiqizo, inkumbulo, kuzoxoxwa ngezansi kabanzi. Futhi manje ukugxila green tea. Kuyinto izindlela ezingabizi unciphise ukucindezeleka futhi saturation umzimba nge micronutrients phakathi kosuku. A inkomishi yetiye oluhlaza kunciphisa ukukhathala kuvusa ingqondo ukusebenza.

Ukuhleka nokuzilibazisa wengxoxo

Inkumbulo nobuchopho umsebenzi kuzosiza uhleko abavamile. Wonke umuntu uyazi ukuthi bandisa nokuphila. Ngaphezu kwalokho, lokhu kuwukhulula ukucindezeleka futhi kusenza sisebenze ezindaweni ezahlukene zobuchopho. Ngenxa yalokho, uphumule, kuthuthukisa kwegazi, iminqopho excitation e cortex cerebral uthulisa phansi. Kuyinto futhi kuhle short-term inkumbulo ukuxhumana nosebenza nabo nabangane.

Uma ukungakhuli inkumbulo kungapheli, kubalulekile ukuthatha impilo yabo sina.

Yesikhathi eside ekuphuculeni ekusebenzeni kobuchopho

Ungagijimeli lezi zidakamizwa ubuchopho, uma kutholakala ukuthi imemori ngokuvamile ehluleka. Okokuqala, nginikeze isidumbu sakho izindlela izidakamizwa.

amavithamini Sawubona, inkumbulo, kungenzeka eziqukethwe ukudla kakhulu elula.

ukudla okunempilo

- Singabantu esikudlayo. Ubuchopho akasabeli ithebhulethi noma ingenayo banetincwadzi "amabhlogo wokwakha" ngalesi sakhiwo. Kukhona imikhiqizo inkumbulo, bese kuba khona labo ezithinta ke omubi. ukudla okusheshayo, eliphezulu ukudla ushukela kanye nezinye carbohydrate elicwengekile, ikhofi - lokhu kudla clogs imithambo zobuchopho futhi siyehla ukusebenza kwawo, kakhulu impairing inkumbulo.

Umsoco namavithamini nobuchopho eziqukethwe kule mikhiqizo.

• Walnut, izinhlanzi obomvu, mackerel, imbewu, ubhontshisi, ithanga, isipinashi, broccoli. Phakathi kwezinye izinto, bathola amazinga aphezulu-omega-3, okuyizinto ezidingekayo ukuze ukudluliselwa amaza kwemizwa ukuze cortex cerebral, futhi uthuthuke kwegazi cerebral palsy.
• Nuts - ziqukethe semali magnesium.
• Aluhlaza okwesibhakabhaka.
• udle imifino efana ukholifulawa, isipinashi kanye broccoli aqukethe esibalulekile choline. Uyanikela sokubuyiselwa sezinzwa kuwusizo kakhulu abantu asebekhulile.
• Amagilebhisi, cranberry, amajikijolo ane-resveratrol izinto ngcono ukugeleza kwegazi eliya ebuchosheni.
• carbohydrate ayinkimbinkimbi ukunikeza amandla adingekayo usuku lonke. Atholakala isinkwa, wholemeal, Hercules ishq nezinye okune-fibre, uphizi, ubhontshisi nezinye izithako ezisetshenziswa yilezi zimila.

Ikhemisi izidakamizwa ukuthi inkumbulo, ngokuvamile aqukethe amaminerali efanayo namavithamini njengoba imikhiqizo yemvelo.

Proper umsoco izindlela futhi efanele amanzi ukusetshenziswa. Ubuchopho kuyinto sasivikela isitho esibalulekile, esingaphansi wonke amanye ukuhlupheka kusuka amanzi emzimbeni okungamahlalakhona, kodwa uma into umzimba akulungile, kunzima lilindele ukusebenza ngokuphelele. Phuza okungenani 2 amalitha amanzi ahlanzekile nsuku zonke.

Udokotela kunazo zonke izifo

Ukulala kubaluleke kakhulu kuwo wonke umzimba, kodwa ikakhulukazi sihlushwa ukuntula kwayo ubuchopho. Uma silele, ingqondo yethu kukhona iqoqo izinqubo okuhloswe ngaso lingatshajwa umsebenzi ingqondo, inkumbulo, futhi kuthuthukise lokusungula. Kubalulekile hhayi kuphela ubukhulu, kodwa futhi izinga ukuphumula. Ukuze babuyele ngokugcwele ubuchopho has ukufinyelela izigaba ezijulile ubuthongo. Inkumbulo nobuchopho umsebenzi kuzosiza ngokuvumelana nemithetho eyisisekelo.

• Indawo yokulala kufanele kube elula futhi zikhululekile. Umcamelo - hhayi kakhulu imithambo yegazi ukuze singathwesi babancwebe ukuthi banikeze ikhanda ngegazi.
• Lala nge windi livuliwe noma igumbi kahle umoya ebusuku.
• Ukulala ebumnyameni ephelele. Ngaphambi kokulala, cisha zonke imithombo emisebeni kagesi (TV, ucingo, i-computer, njll) ukuthi kukhona egumbini.
• Kwaphela isigamu sehora ngaphambi kokulala is hhayi Kunconywa ukubukela i-TV, ukusebenza kukhompyutha ukufunda. Yenza iqoqo aziphumulele umzimba, ushawa noma ukuthatha uhambo olufushane. Ungakwazi sokulungisa izinto sokulungiselela kusasa. Into esemqoka - ukunqanda umsebenzi ubuchopho, ukuze kancane kancane wathutha ukulala esimweni esikhululekile. ewusizo kakhulu ebusuku ukuzindla noma bahlanganyele ngokuzenzakalela ukuqeqeshwa.
• Ukulala isikhathi ukhuluma nemuntfu lophilako. Kulabo njalo hhayi ukulala ngokwanele, kunconywa okungenani emahoreni angu-8 ubuthongo. Ngaleyo mpelasonto, ake ngokwakho ukuphumula 1-2 amahora angaphezu. Kodwa musa ukulala isikhathi eside kakhulu - ke sidilize aphume emzimbeni aphume eyodwa.

isiko ngokomzimba

Ngo umzimba ophilile - ingqondo enempilo. Lokhu ikakhulukazi kweqiniso zobuchopho. Shono abaningi izazi ezinkulu endala ekuhlanganisweni nabo bebekhona Olympic. Zibandakanye zokukhuthaza ukuvivinya umzimba okungenani izikhathi ezintathu ngesonto wenze umzimba ekuseni nsuku zonke. Ukuqinisa esimiso senhliziyo nemithambo yegazi nomphumela omuhle kakhulu ekuthuthukiseni inkumbulo. Ngaphezu kwalokho, ngesikhathi umsebenzi bukhipha ama-hormone injabulo izinto ukufukula ukukhula amangqamuzana ezinzwa amasha.

ukuzindla

Yoga nokuzindla - a izindawo emangalisayo futhi umphakathi, inkumbulo. ukuzindla elula Master can ngamunye. Ngu amandla umthelela wabo umsebenzi ubuchopho ke ukulala egcwele.

• Khetha indawo ethulile enhle, okungcono ngaphandle.
• Hlala endaweni enofonofo, vala amehlo akho, imisipha yomzimba.
• Ngesizotha uphefumula ekhaleni. Gxila ephefumula futhi awumoya okhishwa ngamakhala, bazizwa, njengoba umoya uhamba nge ngalo ingaphakathi acinene, nasopharynx, igcwalisa emaphashini.
• Kancane kancane shift ukunakekela umzimba, uzama ukuzizwa wonke amasayithi yayo ngesikhathi esifanayo, ngomthamo owodwa.
• Ungabese ukugxilisa ingqondo yokuqala emisindvweni lechamuka ngaphandle, bese iphunga. Iphuzu liwukuthi ukungacabangi noma yini ngaphandle lokuhlushwa into ngesikhathi nokuzindla.

umzimba

Zonke imidlalo imemori yaqeqeshwa esekelwe ngekhanda into entsha. Kuyinto futhi indlela enhle kakhulu yokuqinisa ingqondo yakho ukufunda olunye ulimi, ukuthuthukiswa ukunitha, ukufunda insimbi yomculo noma ukufunda zokupheka. Odokotela bengqondo siphakamisa lezi amasu ukuze uthuthukise inkumbulo yakho nganoma isiphi yobudala.

• Bhala imigqa embalwa isandla sakhe sokhohlo ngosuku uma kwesokudla ngalutho.
• Zama sizungeze indlu ngamehlo ami ivaliwe, ukwenza izenzo kulula, wagxila izinzwa.
• Bheka sibalo okungaziwa imizuzwana embalwa, bese jikisa futhi wenze inothi noma uhlu imininingwane kuboniswe kuyo.
• Thatha ipensela ezandleni zakhe. Ngesikhathi esifanayo ifinyelela izibalo ezihlukene: Isibonelo, isandla sobunxele udvweba indilinga, futhi ilungelo - isikwele.

umdlalo ethandwa kakhulu inkumbulo ukuqeqeshwa - lokhu puzzle, imisebenzi ngomentshisi, puzzle ama-crossword. Awu ukuthuthukisa ukucabanga isitimela ubuchopho umsebenzi chess.

Ungagijimeli amaphilisi ukuthuthukisa inkumbulo. Khumbula lemali edingekayo uyolindeleka ngekhanda - eziningana amasu okwakuhilela ukucabanga.

• Uma kudingeka, negama lakho, ukuxhumanisa them ngaphakathi phi dlela noma ngaphambili ijwayelekile kuwe abantu.
• izinombolo eside zihlukaniswe amaqembu kwamadijithi ezintathu noma ezine. Izinombolo ungalotshwa inkumbulo komlilo inki noma kwehlisa nanoma iyiphi into, ukwakha isithombe ezibukwayo.
• Shopping List okulula ukuyikhumbula lapho ukubeka izinto uhambo kahle kangcono wena, egumbini noma emaphaketheni zokugqoka. Ngokwesibonelo, isinkwa "ukubeka" ubisi usofa "ukubeka" etafuleni, beka anyanisi ebhodweni ne imbali nokunye.
• Ngekhanda ulwazi olusha, correlate ke ngolwazi ajwayelekile wena. Kuhle ukukhumbula ukuthi bayamangala noma ebangela imizwelo enamandla: nokucasula noma ngokumthanda.
• Ukuhlanganisa impahla wafunda phinde it ngosuku olulandelayo ukuthi kwakukhona "irekhodi" enkumbulweni yesikhathi eside.

amavithamini

Amanye amakhemikhali kubaluleke kakhulu inkumbulo. Ukwakhiwa eliqukethe i-omega-3 Kunconywa odokotela ngokuthuthukisa ekusebenzeni kobuchopho. Libuye libe nethonya elizuzisa ekusebenzeni kwengqondo:

• amavithamini B - B1, B3, B5, B6, B9, B12.
• Vitamin D, E kanye F (bioflavonoids).

Advantageously baphuze Vitamin izakhiwo kanye wanezela-omega-3 amaphilisi.

Lezi amavithamini ubuchopho izodlala indima evuselela zemvelo.

imithi

Ngezinye izikhathi abanye umsebenzi namavithamini ongakwazi ukuzenza. Lapho nokwephula memory odokotela linqume izidakamizwa kuya ebuchosheni. Iningi lazo basonta ejenti neuroprotective.

• "Piracetam". Kuthuthukisa umzimba kwenza ubuchopho.
• "Aminalon". Kuvuselela abatholako ne-glucose igunya ubuchopho imikhiqizo umzimba, kwandisa ukumelana ukuntuleka komoya-mpilo.
• "Phenibut". Kuvuselela kwegazi futhi normalizes ithoni imithambo yegazi cortex cerebral.

Le mithi inkumbulo, kuyabekwa ukwephula sína umsebenzi ubuchopho: unhlangothi, ukucindezeleka kwengqondo, ukukhathazeka, izinkinga ababa nazo kwegazi, ukubuyisela inkulumo. Zingaba komzimba okufana isicanucanu, ukuhlanza, ukuquleka, ukuqwasha, dyspepsia neziyaluyalu wegazi. Ngakho-ke, akufanele uthathe kubo ngaphandle kokukhuluma nodokotela. Ngaphezu kwalokho, ezinzima inkumbulo ukungakhuli kungadinga luhlolo eside kanye nokwelashwa inpatient.

Ukuze uthole umphumela ithambe cortex cerebral ziphuze i acid acid okutholakala izithelo oluhlaza nemifino.

• "Glycine". engayitholi njalo lokhu acid acid e iphilisi kunciphisa ukucasuka, okuthuthukisa ukusebenza, normalizes ukulala. It has sakugcina side effects ngesimo wena hypersensitive (iguliswa).

Ochwepheshe bathi emva kweminyaka amathathu okuqonda zimbi kakhulu ulwazi olusha, futhi imemori sesibuthakathaka esikhathini zeminyaka 40-50. Ukuze kwakucatshangwa ukucacisela yobudala elikhulu, kufanele ukudla ngendlela efanele, ukulayisha ulwazi ebuchosheni noma ukufunda amakhono amasha. Okunye ukuxhumana kukhona phakathi umsebenzi asebenzayo neminwe futhi umsebenzi cortex cerebral. Njengoba singabona kusukela sihloko, zikhona eziningi umzimba ezilula ukuze ingqondo. Amalungiselelo futhi ekuthuthukiseni ekusebenzeni kobuchopho, kufanele kuthathwe kuphela ngemva kokukhuluma nodokotela.