Ubuchopho buyisitho esisanda kuqala ukusihlola ngokujulile, ngakho-ke busiphethe izimfihlo eziningi zezokwelapha. Ngokuhamba kwesikhathi, ucwaningo luzoveza izindlela ezintsha mayelana nendlela olucabanga ngayo, olufunda ngayo, noluzivumelanisa nezimo, kodwa ezinye izici ezibalulekile sezivele ziqondakala kahle: isibonelo, ukuthi amakhono engqondo ayawohloka ngokuguga uma enganakekelwa kahle.
Ngenhlanhla, siyazi futhi ukuthi lokhu kwehla akuyona into engenakugwenywa, nokuthi izinyathelo zingathathwa ukugcina ubuchopho busesimweni esingcono njengoba siguga. Imikhuba efana nokulala kahle ebusuku, ukudla ukudla okunempilo , ukuvivinya umzimba njalo , ukuzivocavoca kwengqondo , kanye nobudlelwano bomphakathi obusebenzayo kusiza ubuchopho ukuthi bugcine iminyaka yabo yokuphila ingaphansi kweminyaka yabo yokulandelana kwezikhathi.
Ukuphumula nokulala okuhle kwengqondo encane
Ukunikeza ubuchopho ukuphumula obukudingayo (phakathi kwamahora angu-7 kuya kwangu-9 okulala nsuku zonke kubantu abadala abaningi) kubalulekile ekugcineni isimo sengqondo esihle, ukuhlanza ingqondo, nokuvumela umzimba ukuthi uzilungise ngokuphelele. Ngesikhathi sokulala okujulile, izinhlelo zokuhlanza ubuchopho, njengohlelo lwe-glymphatic, ziyavuselelwa, zibe matasa kakhulu futhi zisuse imfucuza kanye nama-molecule angaba yingozi ahlobene nokwehla kwengqondo.
Phakathi nala mahora okuphumula, izinkumbulo nazo ziyaqiniswa , ukuxhumana kwezinzwa okuhilelekile ekufundeni kuyaqiniswa, futhi ibhalansi yemizwa iyalawulwa. Ukungalali ngokwanele noma ukulala kabi kuhlotshaniswa nenkumbulo embi kakhulu , ukuncipha kokugxilisa ingqondo, ukucasuka okukhulu, kanye nengozi ephezulu yezinkinga zezinzwa zesikhathi eside.
Futhi lokho kumane nje kungokwesikhathi samanje, ngoba ukulala kahle manje kuzosiza futhi ekwenzeni izingqondo zethu ziphile futhi ziqaphile esikhathini esizayo. Izifundo ezihlaziya lokho okwaziwa ngokuthi ubudala bobuchopho zibonisa ukuthi abantu abaqoqa imikhuba yokuzivikela, okuhlanganisa nokulala okuvuselelayo, banobuchopho obubonakala buncane ngeminyaka eminingana kunokulindelekile futhi buguga kancane ngokuhamba kwesikhathi.
Kunezindlela eziningi zokujabulela ukulala okuphumuzayo , ezinye zisebenza kangcono kunezinye kuye ngobuntu bomuntu ngamunye, kodwa izinto eziyisisekelo zifaka phakathi ukugwema ukudla okukhuthazayo ngemva kwemini, ukunciphisa kancane kancane umsebenzi wengqondo amahora amabili noma amathathu ngaphambi kokulala, nokulala ngesikhathi esifanayo njalo ebusuku. Kuphinde kusize ukugcina igumbi lokulala limnyama futhi lithule, kunciphise isikhathi sokubuka isikrini ngaphambi kokulala, futhi kugxilwe ezindleleni zokuphefumula nokuphumula ukusiza ubuchopho bungene ebuthongweni obujulile kalula.
Ungavumeli izinkolelo ezingamanga mayelana nokulala, njengomqondo wokuthi sidinga amahora ambalwa okuphumula njengoba sikhula, zikudukise: ukulala kubalulekile kunoma yimuphi ubudala. Eqinisweni, ukulala okungalali kahle kuye kwahlotshaniswa nokuntuleka kwengqondo , ingozi ephezulu yokwehla kwezinzwa , kanye nengozi eyengeziwe yokuphazamiseka kwemithambo yegazi. Imikhuba emihle esiyihlakulelayo manje izoveza ubuchopho obunempilo nobubukeka busebusha emashumini eminyaka kusukela manje.
Ukudla okunempilo kanye nobuchopho: izakhamzimba ezivikela ingqondo
Ngaphezu kokuphumula, ukudla okunomsoco kudlala indima ebalulekile empilweni yobuchopho. Ukudla okucebile ngezithelo, imifino, ubhontshisi, kanye nokusanhlamvu okuphelele, kanye nemithombo yamafutha anempilo njengezinhlanzi ezinamafutha namantongomane, kuhlinzeka ngama-antioxidants, amavithamini, amaminerali, kanye nama-omega-3 fatty acids asiza ekuvikeleni ama-neurons futhi kunciphise ukuvuvukala, okusheshisa ukuguga kobuchopho.
Ukudla okuthile kuye kwabonakala kudlala indima ethakazelisayo kakhulu empilweni yobuchopho, njengezithelo ze-citrus , imifino eluhlaza enamaqabunga , i-cocoa emsulwa , isinamoni , ama-avokhado , namantongomane . Amakhemikhali awo asebenzayo asiza ekuthuthukiseni ukugeleza kwegazi ebuchosheni, ukulwa nokucindezeleka kwe-oxidative, futhi akhuthaze ukusebenza kwengqondo okungcono njengoba siguga.
Ngakolunye uhlangothi, kuyalulekwa ukunciphisa ukudla okucutshungulwe kakhulu , usawoti omningi , ushukela , namafutha e-trans ngangokunokwenzeka , njengoba lolu hlobo lwemikhiqizo lukhuthaza ukuvuvukala okungapheli okulimaza ama-neurons, kuphazamise ama-synapses, futhi kuhlotshaniswa nengozi ephezulu yokuwohloka kobuchopho kanye nezifo ze-neurodegenerative. Kunconywa futhi ukugwema utshwala nogwayi , okuyingozi kakhulu ekusebenzeni kwe-neuronal futhi kuhlotshaniswa nezifo eziningi ze-cerebrovascular.
Ukuvivinya umzimba, ingqondo esebenzayo, kanye nobudlelwano nabantu
Ubuchopho abugcini nje ngokuzuzisa ngokuphumula; budinga nokunyakaza. Ukuzilolonga njalo kuthuthukisa ukugeleza kwegazi ebuchosheni, kwandisa ukutholakala komoya-mpilo nezakhamzimba, futhi kukhuthaza ukukhishwa kwezinto ezivuselela i-neurogenesis kanye nokulungiswa kwemizwa. Ukuhamba ngokushesha, ukubhukuda, noma ukuzivocavoca ngamandla aphakathi izikhathi eziningana ngesonto kuye kwahlotshaniswa nengozi ephansi yokwehla kwengqondo kanye ne-dementia.
Ngesikhathi esifanayo, kubalulekile ukugcina ubuchopho bakho busebenza ngengqondo . Ukufunda izinto ezintsha, ukudlala imidlalo yamasu njenge-chess, ukwenza amaphazili e-crossword noma i-Sudoku, ukubamba uhlu noma izingoma ngekhanda, ukufunda ulimi noma insimbi yomculo, ukushintsha imikhuba emincane yansuku zonke, noma ukubamba iqhaza emihlanganweni yokudala kuyizindlela ezilula zokuqeqesha ukunaka, inkumbulo, kanye nesivinini sokucubungula, ukuqinisa amanethiwekhi ezinzwa ahilelekile kule misebenzi.
Akufanele sikhohlwe ukubaluleka kobudlelwano bomphakathi . Ukuxoxa, ukwabelana ngezinto ozithandayo, nokuxhumana nomndeni, abangane, futhi, ezimweni eziningi, izilwane ezifuywayo, kusebenza njengesikhuthazo esinamandla sokuqonda nokwemizwa. Ukusekelwa komphakathi kunciphisa ukucindezeleka, kuthuthukisa imizwa, futhi kuye kwahlotshaniswa nengozi ephansi yokwehla kokuqonda, kuyilapho isizungu eside sisheshisa ukuguga kobuchopho.
Ukulawula umfutho wegazi , ukugcina isisindo esinempilo, ukubhekana nokucindezeleka ngamasu okuphumula, ukuzindla, noma ukuvivinya umzimba ngokuphefumula, kanye nokugwema imikhiqizo eyisimangaliso engakafakazelwa kuqedela le mikhuba esiza ukugcina ubuchopho busebusha isikhathi eside. Izinguquko ezincane neziqhubekayo zingenza umehluko omkhulu endleleni esicabanga ngayo, esikhumbula ngayo, nesizizwa ngayo kukho konke ukuphila kwethu.
Ukwamukela le mikhuba yokuphumula, ukudla okunempilo, ukuvivinya umzimba, ukuqeqeshwa kwengqondo, kanye nokuphathwa kahle ngokomzwelo manje kuyindlela ephumelelayo nefinyelelekayo yokwakha inqolobane eqinile yokuqonda nokuqinisekisa ukuthi ubuchopho bethu bufinyelela ekugugeni ngokushesha nangokusebenza kahle ngangokunokwenzeka.