Ungayithuthukisa Kanjani Imemori

-Delile

• Hlola inkumbulo yakho
• Nakisisa!
  Unemizuzwana engama-60 ukubamba ngekhanda isithombe esilayidini esilandelayo.
• Yini ongakudla ukuze uthuthukise inkumbulo
• Yini okufanele uyigweme
• Ukuzivocavoca ukuthuthukisa inkumbulo

Ukwenza ngcono inkumbulo, kubalulekile ukulala amahora ayi-7 kuya kwayi-9 ngosuku, ukwenza izivivinyo ezithile ezinjengemidlalo yamagama, ukunciphisa ingcindezi nokudla ukudla okufana nezinhlanzi, ngoba icebile ku-omega 3, okubalulekile ukugcina ubuchopho bunempilo futhi buyasebenza.

Amanye amathiphu wokuthuthukisa inkumbulo angaba

• Ekupheleni kosuku, khumbula imisebenzi eyenziwe usuku lonke;
• Yenza uhlu lokuthenga, kodwa zama ukungalusebenzisi lolu hlu lapho uya esitolo, uzama ukukhumbula okubhalile;
• Gcina ubuchopho bondlekile, udla ukudla njalo emahoreni ama-3, ukuze uhlale usebenza futhi ukulungele ukubamba ngekhanda;
• Phuza iziphuzo ezine- caffeine, ezinjengetiye eliluhlaza noma ikhofi, ngokwesibonelo, ngoba i- caffeine igcina ubuchopho buqaphile futhi yenza kube lula ukuthola ulwazi okufanele lukhunjulwe;
• Yidla ukudla okufana namaqanda, amantongomane, ubisi, igciwane likakolweni, amakhekhe kanye notamatisi, njengoba kunezinto ekubunjweni kwazo ezenza kube lula ukuqopha imininingwane nokugwema ukukhohlwa;
• Sebenzisa isandla esingalawuleki ukwenza imisebenzi lapho isandla sokudla sisetshenziswa kakhulu, njengokubhala, ukuxubha amazinyo, ukuphenya incwadi noma ukuvula umnyango ngokwesibonelo;
• Iya emsebenzini futhi / noma ubuyele ekhaya ngezinye izindlela kunokujwayelekile;
• Shintsha indawo yezinye izinto ezisetshenziswa kakhulu empilweni yansuku zonke, njenge-dustbin noma okhiye bendlu, isibonelo.

Ngaphezu kwalokho, kubaluleke kakhulu ukuthi umuntu agxile lapho efuna ukubamba okuthile ngekhanda. Isibonelo, kunzima kakhulu ukubamba ngekhanda ikheli lapho ushayela futhi ukhuluma nomakhalekhukhwini kunokuba umuntu ezama ukubamba ngekhanda ikheli ngaphandle kokwenza omunye umsebenzi ngasikhathi sinye.

Ukucindezeleka nokukhathazeka nakho kwenza kube nzima ukukhumbula ngekhanda, ngoba ubuchopho bumatasa ngemicabango eminingi futhi bunenkinga yokugxila ekubambeni ngekhanda.

Hlola inkumbulo yakho

Thatha isivivinyo esingezansi bese uhlola inkumbulo yakho nokuhlushwa kwakho ngemizuzu embalwa. Isivivinyo siyashesha futhi siqukethe imibuzo eyi-12 kuphela:

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Nakisisa!
Unemizuzwana engama-60 ukubamba ngekhanda isithombe esilayidini esilandelayo.

Qala isivivinyo 60 Olandelayo15Kunabantu abangu-5 esithombeni?

• Yebo
• Cha

Ngabe isithombe sinombuthano oluhlaza okwesibhakabhaka?

• Yebo
• Cha

Ngabe indlu isesiyingini esiphuzi?

• Yebo
• Cha

15 Ngabe kukhona iziphambano ezintathu ezibomvu esithombeni?

• Yebo
• Cha

15Ngabe indingilizi eluhlaza okwesibhedlela?

• Yebo
• Cha

15Ngabe indoda ephethe induku inebhulukhwe eluhlaza okwesibhakabhaka na?

• Yebo
• Cha

15Umhlanga unsundu na?

• Yebo
• Cha

15 Ngabe isibhedlela sinamawindi ayi-8?

• Yebo
• Cha

15 Ingabe indlu inoshimula?

• Yebo
• Cha

15Ngabe umuntu ohamba ngesihlalo esinamasondo unebhulukhwe eluhlaza?

• Yebo
• Cha

Ngabe udokotela onezingalo uwele?

• Yebo
• Cha

15 Ngabe abamisa umuntu ophethe induku abamnyama?

• Yebo
• Cha

Langaphambilini Okulandelayo

Yini ongakudla ukuze uthuthukise inkumbulo

Ukudla nakho kubalulekile ekuthuthukiseni inkumbulo, kanye nokudla okunothe kuma-omega-3s, njenge-salmon, ama-sardine nama-flaxseeds, ngokwesibonelo, nama-antioxidants akhona ezithelweni nasemifino, afaka isandla ekugcineni ubuchopho.

Ngaphezu kwalokho, kufanele ugweme ukudla okunotha ngoshukela olula, njengamakhekhe, amakhukhi noshokoledi, bese ukhetha ukudla ama-carbohydrate aphelele, njengesinkwa, ipasta nelayisi elinsundu kanye / noma i-oats, isibonelo.

Ukuze ufunde izibonelo eziningi zokudla ezithuthukisa inkumbulo, bukela le vidiyo:

Yini okufanele uyigweme

Ingcindezi nokukhathazeka kuphazamisa inkumbulo ngoba ubuchopho bugcwele ukukhathazeka, kuvimbela ikhono lokugxila futhi, kamuva, kukhunjulwe ngokuhamba kwesikhathi okufundiwe noma okuzwakele. Ngakho-ke, ukucindezelwa nokukhathazeka kufanele kugwenywe, okungenziwa ngosizo lokuzindla nokuvivinya umzimba, isibonelo.

Ngaphezu kwalokho, kunemithi ethile engathinta nenkumbulo, futhi ezimweni ezinjalo, uma umuntu ehlangabezana nobunzima bememori noma ebona ukuthi ukhohlwa izinto kakhulu, kufanele akhulume nodokotela.

Ukuzivocavoca ukuthuthukisa inkumbulo

Ukuzivocavoca ukuthuthukisa inkumbulo kubalulekile, ngoba uma ubuchopho bungakhuthazwa, buba "ubuvila", kunciphisa amandla okubamba ngekhanda. Ezinye zalezi zivivinyo kungaba ukuseshwa kwamagama, isudoku noma ukuhlanganisa iphazili, ngokwesibonelo. Funda kabanzi ngokuzivocavoca imemori.