Abanye oomama banokuba nabantwana kwaye bafumanise ukuba usuku lwabo luzaliswe yinkqubo yesiqhelo yentsapho, kubandakanywa ukushiya abantwana esikolweni, ukunyamekela imisebenzi emininzi, ukuthatha abantwana baye kwindawo yokuzivocavoca kunye nokubuyela ekwenzeni isidlo ngaphambi kokuba baye kulala. , okanye banokuba nosuku oluxakekileyo ngemisebenzi yasekhaya , njengosuku olunzima eofisini okanye ukuqhuba ishishini labo, okanye mhlawumbi imini yabo yindibaniselwano yezi meko zimbini (okanye akukho nanye kwezi zingasentla). Kungakhathaliseki ukuba yintoni eyenziwa ngumfazi oneminyaka engamashumi amane, kubalulekile ukuba ingqondo yakhe ikwazi ukugcina.

impilo yengqondo

Njengoko intatheli ye-MBG kunye nomhleli wezempilo uMorgan Chamberlain ephawula kwinqaku lakhe, umntu wasetyhini usenokungabi namandla kangako njengoko wayenjalo kwiminyaka yakhe yamashumi amabini anamashumi amathathu, ngoko ke kubalulekile ukukhulisa ingqondo yakhe ukuze ixhase ukukwazi kwayo ukunikela ingqalelo, ukukhumbula iinkumbulo, kunye ukufunda nokwenza ulwazi olutsha lubalulekile. .

Ngokubanzi, iminyaka yobudala be-XNUMX kuxa ubuchopho babo buqala ukuva impembelelo yokhetho lwendlela yokuphila abalwenzile kubomi babo bonke. Ukuba abakayimiseli imikhwa esisiseko esempilweni (umzekelo, ukwenza umthambo rhoqo, ukutya ukutya okunesondlo, ukulawula uxinzelelo lwemihla ngemihla), banokuziva bechaphazeleka kakhulu ngeengqondo nemizimba yabo ngeli nqanaba lobomi.

utshintsho lwehomoni

Kwabasetyhini, eli nqanaba lobomi linokuba ngumngeni ngakumbi ngokwengqondo nangokweemvakalelo ngenxa yokutshintsha kwamahomoni, anokuthi abe nempembelelo enkulu ekusebenzeni kwengqondo kunye nempilo yonke yengqondo.

Abasetyhini abaninzi bafumana inkungu yehomoni ebuchotsheni, oko kukuthi, iingcinga ezinenkungu, ukulibala kunye nobunzima bokugxila, ngenxa yamanqanaba asezantsi e-estrogen kunye neprogesterone ekhokelela ekuyekeni ukuya exesheni. Lo mkhwa unokudanisa kakhulu, njengoko uchaphazela ukusebenza kwengqondo ngendlela enokumetwa.

Ukuphucula izakhono zengqondo

Ngokutsho kweengcali ze-neurologists uNjingalwazi uDean kunye no-Aisha Shirzai, eyona nto ibalulekileyo ongayenza kwiminyaka yakho engama-XNUMX ukukhulisa ixesha elide lobuchopho kunye nokukhulisa ukusebenza kwengqondo kukuqinisa izakhono zokusebenza ezilawulayo, o.k.
Oku akuthethi nje ukudlala imidlalo entsonkothileyo, efana namagama anqamlezayo, iipuzzle, imidlalo yamakhadi kunye nechess, kodwa nokwenza imisebenzi eyanelisayo umphefumlo, njengoko kubaluleke ngakumbi ukucela umngeni kwingqondo ngeminyaka, kwaye bazixelele ukuba kukho. Akukho ndawo yokuncama kwaye urhoxe, kufuneka balandele la manyathelo:

• THATHA INKXASO EBALULEKILEYO YEMPILO YOBUCHOPHO: Izongezelelo ze-nootropic ziqulethe izondlo ezithile, i-probiotics kunye ne-botanicals ezinceda ukuxhasa kunye nokuqinisa izakhono zokusebenza ezilawulayo, ukuphucula imemori, kunye nokuphucula ukugxila ekukhuthazeni impilo yonke yengqondo kunye nokuphila ixesha elide.
• Ukutya okuxhasa ingqondo: Ukupakisha izitya kunye nokuzalisa ikhabhathi yakho yasekhitshini kunye nefriji ngokutya okujoliswe kuyo kunye nezongezelelo ezityebileyo kwiimicronutrients ezibalulekileyo kunye ne-phytonutrients (umzekelo, i-omega-3 fatty acids, iivithamini B, i-vitamin D3 kunye ne-polyphenols, inokunceda ukugcina ingqondo. ikwimeko entle imini yonke).
• Ukwenza umthambo rhoqo: Ukushukuma umzimba (nangona nangayiphi na indlela ovakalelwa ngayo) kuyilungele ingqondo, kwaye kwandisa ukuhamba kwegazi engqondweni kwaye kuphucula isimo sengqondo esisempilweni. Ukongeza umsebenzi owenziwe ngabom kwindlela yemihla ngemihla kunokuxhasa kakhulu ukusebenza kwengqondo.

• Ukuziqhelanisa neNgqondo: Ingaba ibhinqa libandakanyeka kumsebenzi wokuqonda kwengqondo (njengokucamngca, ukubhala, okanye i-yoga) okanye ukwenza nje ixesha lokuhlala kwindalo kunye nokucamngca, ukuzinika ixesha kubalulekile ekulawuleni uxinzelelo.

• Ukufumana into ozonwabisa ngayo: Ukuziqhelanisa nomsebenzi othandwayo kuzisa ulonwabo. UNjingalwazi uDean Shirazi uchaza ukuba izinto ezicel’ umngeni ingqondo nezenza umntu onwabe ngokwenene zibalulekile kubomi obude nobusempilweni, ephawula ukuba “ukuba nenxaxheba kwimisebenzi yasekuhlaleni yamatsha-ntliziyo, ukulawula iqela, ukuya kwiiklabhu zokubhuka, ukudlala nje amakhadi namantombazana, ukufunda. ukudanisa okanye umculo, okanye ukuthatha iZifundo kulo naliphi na icandelo ngumsebenzi oluncedo kakhulu logama nje kubanika imvakalelo yolonwabo yaye beyonwabela.”