Yadda za a inganta ƙwaƙwalwar ajiya da kuma kwakwalwa aiki. Wasanni for memory horo. Vitamins cewa inganta memory

Rayuwa sau da yawa buga mana da halin da ake ciki inda shi wajibi ne ga shirin yaqi duk reserves na kwakwalwa. Shiri ga jarrabawa zaman, da miƙa mulki ga wani sabon aiki, da bukatar ci gaba da sabon basira da kuma haddace da yawa daga fuskõkinsu da sunayen - a cikin wadannan lokuta, mai kyau memory iya zama da amfani sosai. Abin baƙin ciki, a karkashin danniya da kwakwalwa shigarsu gagarumin danniya da kuma kasa savvy. Yadda za a inganta ƙwaƙwalwar ajiya da kuma kwakwalwa aiki don shawo kan halin da ake ciki a wuya?

Short-lokaci kyautata na kwakwalwa aiki

A wannan yanayin, idan ka aikata wani shafi tunanin mutum aiki - rubutu wata muqala, coursework da kuma shirya domin baka jarrabawa, - kwakwalwa samun gaji da rashin high load. Its yadda ya dace an rage, tabarbarewar da fahimta, haddacewa da kuma aiki na bayanai. Taimaka wajen dawowa da dama sauki dabaru.

numfashin

Shi ne ba wani asirin da cewa ga musayar abubuwa da fari bukatar oxygen. Yawancin lokaci da mutum ya tsunduma a shafi tunanin mutum aiki, a zaune a cikin rufaffiyar dakin. Kuma shi iya lura da cewa, ya zama rashin iska, sai ya zauna m fiye da sa'a daya. Inganta ƙwaƙwalwar ajiya da kuma kwakwalwa aiki don taimaka numfashi bada. Su ba kawai saturate da jini tare da oxygen, amma kuma cire tashin hankali.

• Bar iska ta shiga cikin dakin.
• Tsaya a mike, shakata tsokoki na hannuwana da ƙafafuna, girgiza kansa.
• Kai mai zurfi, m numfashin ta hanyar your hanci. A wannan na farko cika ciki da iska, sa'an nan da kirji.
• A wata seconds rike da numfashin inhalation saman batu.
• Sannu a hankali exhale ta hanyar dan kadan pursed lebe. farko a matsayin exhale duk iska daga ciki, sa'an nan daga kirji.
• Maimaita sake zagayowar 10-20 sau. Ka yi kokarin ci gaba da kowane m inhalation-exhalation ne fiye da baya lokacin.

shaƙatawa

Kwakwalwa samun gaji da monotony na halin da ake ciki. Psychologists bada shawara yin kadan a kowane awa daya (5-10 minti) "sharuddan sauyawa" ta canza irin aiki. Lafiya za ta taimaka shakata sauki bada, dumi-up for hannun kuma kashin baya. Idan ka yi aiki a gida, za ka iya kunna taushi da muziƙa da rawa 5 da minti. Idan ofishin - bar ga wani ajali makusanci daga cikin ofishin, tafiya zuwa wani bene ko titi da kuma mayar.

Yanzu game da shan taba. Duk wanda tsanani yana so ya taimake kwakwalwa kamata ka sani cewa nicotine - mafi hallakaswa guba ga kwakwalwa tasoshin. Idan ba ka iya rabu da wani mummunan al'ada, kada shan taba a kalla a lokacin da shafi tunanin mutum aiki. Haka ya shafi barasa. By cinyewa barasa, ka kashe kwakwalwa Kwayoyin da guba da shi tare da m abubuwa.

kore shayi

Products, inganta ƙwaƙwalwar ajiya, za a tattauna a kasa a more daki-daki. Kuma yanzu mayar da hankali a kan kore shayi. Yana da wani araha wajen taimaka danniya da kuma jikewa na jiki tare da micronutrients a lokacin workday. A kofin kore shayi rage gajiya da stimulates kwakwalwa domin kara aiki.

Dariya da kuma chat

Inganta ƙwaƙwalwar ajiya da kuma kwakwalwa aiki zai taimaka talakawa dariya. Kowa ya sani cewa shi prolongs rayuwa. Bugu da kari, shi sauqaqa danniya da kuma sa mu yi aiki daban-daban yankunan da kwakwalwa. A sakamakon haka, ku shakata, inganta jini wurare dabam dabam, da mayar da hankali na zumudi a cerebral bawo calms ƙasa. Haka ma mai kyau ga gajere memory sadarwa tare da abokan aiki da kuma abokai.

Idan ƙwaƙwalwar hanawa aka yi tsawo, shi wajibi ne ya dauki su kiwon lafiya tsanani.

Dogon lokacin da kyautata kwakwalwa aiki

Kada ka rush saya da kwayoyi ga kwakwalwa, idan sami cewa ƙwaƙwalwar ajiyar ku sau da yawa ta kasa. Na farko, ba ka jiki wani magani-free hanyoyin.

Dear bitamin, da inganta ƙwaƙwalwar ajiya, za a iya dauke a cikin mafi sauki abinci.

lafiya da abinci

- Mu ne abin da muka ci. A kwakwalwa ba amsa kiran da kwamfutar hannu idan ba da zama dole "gini tubalan" domin ginin. Akwai kayayyakin da cewa inganta ƙwaƙwalwar ajiya, da kuma akwai wadanda suka shafi shi barnatar. Fast abinci, abinci high a sukari da sauran ladabi carbohydrates, kofi - wannan abinci clogs tasoshi da tukwane na kwakwalwa da kuma slows da aiki, muhimmanci impairing memory.

Gina jiki da kuma bitamin da kwakwalwa suna kunshe a cikin wadannan kayayyakin.

• Gyada, ja kifi, mackerel, tsaba, wake, kabewa, alayyafo, Broccoli. Daga cikin abubuwan, da suka samu high matakan da Omega-3, wanda ake bukata domin watsa na tsarin jijiya hasken dake fitowa da cerebral bawo, da kuma taimakawa wajen kyautata na cerebral wurare dabam dabam.
• Kwayoyi - su dauke da wani babban adadin magnesium.
• Blueberries.
• Sabo da kayan lambu kamar farin kabeji, alayyafo da broccoli yakan dauke da wani gagarumin adadin choline. Ya taimaka wa maido da neurons kuma shi ne musamman da amfani ga tsofaffi mutane.
• Inabi, cranberries, berries dauke da resveratrol abubuwa da inganta jini ya kwarara zuwa cikin kwakwalwa.
• Complex carbohydrates samar da zama dole makamashi a ko'ina cikin yini. An same su a cikin gurasa, wholemeal, Hercules flakes da sauran high-fiber abinci, Peas, wake da kuma sauran legumes.

Pharmacy da kwayoyi da inganta ƙwaƙwalwar ajiya, yawanci dauke da wannan ma'adanai da kuma bitamin matsayin halitta kayayyakin.

Proper abinci mai gina jiki wajen da kuma dace ruwa amfani. Kwakwalwa ne m sashin jiki, kasa da duk sauran wahala daga matsananciyar dehydration, amma idan da kwayoyin wani abu ne ba daidai ba, yana da wuya a sa ran shi zuwa aiki daidai. Sha akalla 2 lita na ruwa mai tsabta a kowace rana.

A mafi kyau likita dukkan cututtuka

Barci da matukar muhimmanci ga dukan jiki, amma musamman annoba ta rashin kwakwalwa. A lokacin barci, mu tuna akwai wani sa na matakai da nufin recharging kwakwalwa aiki, inganta ƙwaƙwalwar ajiya, da kuma bunkasa kerawa. Yana da muhimmanci a ba kawai da yawa amma kuma ingancin sauran. Ga cikakken dawo da na kwakwalwa yana zuwa isa zurfi matakai na barci. Inganta ƙwaƙwalwar ajiya da kuma kwakwalwa aiki zai taimaka yarda da asali dokoki.

• A wuri zuwa barci ya zama dace da dadi. Matashin kai - ba ma high haka kamar yadda ba pinched jini da cewa samar da shugaban da jini.
• Barci da wani bude taga ko wani da-ventilated daki ga dare.
• Barci a cikakken duhu. Kafin zuwa gado, kashe duk kafofin daga electromagnetic radiation (TV, waya, kwamfuta, da dai sauransu) cewa su ne a cikin dakin.
• Domin rabin sa'a kafin zuwa gado ba da shawarar a duba TV, aiki a kan kwamfuta ya karanta. Make wani sa na shakatawa bada, kai mai shawa ko daukar wani gajeren yawo. Za ka iya warware abubuwa da shirya gobe. Babban abu - don kwantar da kwakwalwa aiki, don haka abin da ya sannu a hankali ya koma barci a wani annashuwa jihar. Very amfani da dare ya yi tunani ko tafiyar da auto-horo.
• Barci duration ne mutum. Ga waɗanda aka kullum ba da samun isasshen barci, shi ne shawarar a kalla 8 hours of barci. A karshen mako, bari da kanka hutu ga 1-2 hours more. Amma ba barci ma dogon - shi darkãke daga jiki daga wani Rut.

jiki da al'adu

A wani lafiya jiki - m hankali. Wannan shi ne sun fi mayar da gaskiya daga cikin kwakwalwa. Ba abin mamaki da yawa daga cikin manyan malamai na tsufa a hade su ma Zakarun Olympics. Tafiyar da jiki aiki a kalla sau uku a mako, kuma suka aikata safe darussan kowace rana. Ƙarfafa zuciya da jijiyoyin jini tsarin ne sosai tabbatacce sakamako a kan inganta ƙwaƙwalwar ajiya. Bugu da kari, a lokacin motsa jiki secretes hormones jin dadi da abubuwa da ta da ci gaban da sabon neurons.

zuzzurfan tunani,

Yoga da kuma tunani - mai ban mamaki da kuma jama'a wuraren, inganta ƙwaƙwalwar ajiya. Jagora sauki tunani iya kowane. By da karfi na da tasiri a kan aikin kwakwalwa shi ne cikakken barci.

• Zabi shiru wuri mai kyau, zai fi dacewa a waje.
• Zauna a wani wuri dadi, ka rufe idanunka, shakata da tsokoki na jiki.
• Natse numfashi ta hanci. Mayar da hankali a kan inhalation da exhalation, jin, kamar yadda iska motsa ta hanyar hanci kogo, nasopharynx, cika da huhu.
• A hankali matsawa da hankali ga jiki, kokarin jin dukan shafukan a lokaci guda, kamar yadda guda naúrar.
• Za ka iya sa'an nan tattara farko a kan sauti zuwa daga waje, sa'an nan zuwa ga wari. Batun da ba su yi tunani game da wani abu fiye da sauran taro na abu a lokacin da zuzzurfan tunani.

darussan

All wasanni for memory horo dangane da haddacen wani sabon abu. Shi ne kuma mai kyau hanyar karfafa kwakwalwarka koyon wani yaren, da ci gaban saka, koyan wani m kayan aiki ko Mastering girke-girke. Psychologists bayar da shawarar da wadannan dabaru don inganta your memory a kowane zamani.

• Rubuta 'yan Lines da hannunsa na hagu a cikin yini, idan kun nasance mãsu gaskiya wofi.
• Ka yi kokarin tafiya a kusa da gidan da idanuna rufe, su yi sauki ayyuka, mayar da hankali a kan sauran gabbanmu.
• Dubi ba a sani ba adadi a 'yan seconds, to, ka bijire kuma yin bayanin kula ko jerin cikakken bayani da aka nuna a kan shi.
• Take a fensir a hannunsa. A lokaci guda suka zana daban-daban Figures: misali, hagu fa, tã yi wata da'ira, da dama - da square.

Popular wasan for memory horo - wannan wasanin gwada ilimi, ɗawainiya da ashana, crossword wasanin gwada ilimi. To ci gaba tunani da jirgin kasa kwakwalwa aiki dara.

Kada ka rush dauki kwayoyi don inganta ƙwaƙwalwar ajiya. Ku tuna da ake bukata adadin bayanai da ka za Mnemonic - mai yawan dabaru wanda hannu m tunani.

• Idan ya cancanta, ka ambaci sunan, danganta su a cikin kowace hanya ko baya saba muku mutane.
• Long lambobin kasu kashi kungiyoyin na uku ko hudu lambobi. The lambobin za a iya rubuta a ƙwaƙwalwar ajiyar da wuta tawada ko dangantaka da wani abu, da gina gani image.
• Jerin Siyayya ne sauki tuna lokacin da ajiye abubuwa a kan hanya ne, Mai? Ididdig tare da ku, a cikin dakin ko Aljihuna na tufafi. Alal misali, burodi "sa" a kan gado mai matasai madara "sa" a kan tebur, sa albasa a tukunya tare da flower da sauransu.
• Haddacen sabon bayani, danganta wa] annan shi tare da saba ku sani. Haka ma mai kyau a tuna cewa mamaki ko sa karfi da motsin zuciyarmu: kyama ko sha'awa.
• Don ƙarfafa kayan karatu maimaita shi gobe cewa akwai wata "rikodin" a cikin dogon lokacin da ƙwaƙwalwar ajiyar.

bitamin

Wasu sunadarai suke da muhimmanci sosai ga memory. Formulations kunshe da Omega-3 shawarar da likitoci don inganta kwakwalwa aiki. Shi ne kuma mai amfani tasiri shafi tunanin mutum da yi:

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

Advantageously sha bitamin gidaje tare da kara Omega-3 capsules.

Wadannan bitamin ga kwakwalwa zai taka rawar da na halitta stimulants.

magani

Wani lokaci wasu motsa jiki da kuma bitamin ba zai iya yi. Lokacin da tsanani take hakki na memory likitoci rubũta kwayoyi a cikin kwakwalwa. Mafi yawansu ba su kasance a cikin neuroprotective jamiái.

• "Piracetam". Inganta metabolism a cikin kwakwalwa.
• "Aminalon". Yana stimulates glucose fahimta da kuma yarda daga kwakwalwa metabolism kayayyakin, qara jure oxygen rashi.
• "Phenibut". Yana stimulates jini wurare dabam dabam da kuma daidai a cikin sautin da jini a cikin cerebral bawo.

Wadannan kwayoyi inganta ƙwaƙwalwar ajiya, an wajabta tsanani take hakki a cikin aikin na kwakwalwa: bugun jini, ciki, da damuwa, da matsaloli tare da jini wurare dabam dabam, don mayar da magana. Ba za su yi illa kamar tashin zuciya da amai, seizures, rashin barci, dyspepsia da cuta daga jini. Saboda haka, ya kamata ka ba kai su ba tare da tuntubar likita. Bugu da kari, mai tsanani memory hanawa iya bukatar wani dogon jarrabawa da kuma inpatient magani.

Ga mai taushi sakamako a kan cerebral bawo iya sha wani amino acid da aka samu a kore da 'ya'yan itatuwa da kayan lambu.

• "Glycine". Regular ci wannan amino acid a kwaya rage irritability, inganta yi, daidai a barci. Yana yana da kadan illa a cikin irin ku ne hypersensitive (rashin lafiyan).

Masana sun ce bayan shekara talatin da yawa muni ji na sabon bayani, da kuma ƙwaƙwalwar aka raunana a cikin tsawon 40-50 shekaru. Don da tunani ya bayyana a gare tsufa ƙwarai, ya kamata ku ci dama, load bayanai ga kwakwalwa ko su koyi sababbin dabarun. More links akwai tsakanin aiki aiki na yatsunsu da kuma aiki na cerebral bawo. Kamar yadda za a iya gani daga labarin, akwai mai yawa sauki darussan ga hankali. Shirye-shirye kuma inganta kwakwalwa aiki, ya kamata a dauka kawai bayan tuntubar likita.