Ukuqinisa inkumbulo ngempumelelo ephezulu ngalezi zindlela

Ukuqinisa inkumbulo ngempumelelo ephezulu ngalezi zindlela

1. Ukukhanyisa okungcono

Abacwaningi be-MSU bathole ukuthi uhlobo olulodwa lwegundane laselabhu "lulahlekelwe cishe amaphesenti angu-30 omthamo ku-hippocampus, isifunda sobuchopho esibalulekile ekufundeni nasekukhumbuleni, futhi alwenzanga kahle emsebenzini wendawo ababewuqeqeshe ngaphambili, ngenxa yokuthi ayegcinwe ekukhanyeni okufiphele. "

Ngakho-ke, ochwepheshe bayeluleka ukuthuthukisa ukukhanya emsebenzini nasekhaya.

2. Izindida kanye neziphazili zamagama

Ebhala ephephabhukwini i-NEJM Evidence, uDavanger Devanand, uprofesa wezengqondo ne-neuroscience e-Columbia University, noMurali Duriswamy, uprofesa wezifo zengqondo nezokwelapha eDuke University, bathi bafunde amavolontiya angu-107 emasontweni angu-78. Ngamafuphi, bathole ukuthi izihloko zokuhlola ezacelwa ukuthi zenze izindida zamagama ngokuvamile zenze kangcono kakhulu ekulahlekeni kwenkumbulo (noma ukuntuleka kwayo) kunalezo ezicelwe ukuba zichithe isikhathi esifanayo zidlala imidlalo yevidiyo.

3. Ukuzila ukudla ngezikhathi ezithile

“Le yindlela ongakhulisa ngayo amangqamuzana obuchopho amasha,” kuqinisekisa uDkt. Sandrine Thorette, inhloko yeLabhorethri ye-Adult Neurogenesis and Mental Health, kuvidiyo enesihloko esithi: “Le yindlela ongakhulisa ngayo amangqamuzana obuchopho amasha.” Ukuzila ukudla ngezikhathi ezithile “kuba ngcono. ukugcinwa kwenkumbulo yesikhathi eside” uma kuqhathaniswa namanye amaqembu amabili amagundane ayephakelwa njengoba enjalo, noma ngisho nokudla okukhawulelwe ngekhalori.

4. Ukuhamba emuva

Abacwaningi eNyuvesi yaseRoehampton eNgilandi benza izivivinyo eziyisithupha ukuze banqume ukuthi ukumane uhambe uhlehle kungaholela ekhonweni elingcono lokukhumbula izinto usebenzisa inkumbulo yesikhashana. Ngempela, ukuhlola okuyisithupha kwaphumelela, njengoba “imiphumela yabonisa ngokokuqala ngqá ukuthi ukuhamba kwesikhathi kwengqondo okubangelwa ukunyakaza okuqondiswe esikhathini esidlule kwathuthukisa ukusebenza kwenkumbulo ezinhlotsheni ezahlukene zolwazi. UDkt Alexander Aksentjevic, woMnyango wezeNgqondo eNyuvesi yaseRoehampton, uthe lezi zifundo zibizwa ngokuthi "umphumela wokuhamba kwesikhathi".

5. Izithelo nemifino eyengeziwe

Abacwaningi abavela e-Harvard School of Public Health bafunde imikhuba yokudla eminyakeni engamashumi amabili futhi bathola ukuthi abahlanganyeli abadla izithelo nemifino eminingi - ikakhulukazi labo abadla imifino ewolintshi emnyama kakhulu, imifino ebomvu, imifino enamaqabunga namajikijolo - babenenkumbulo engcono kamuva ekuphileni.

6. Ukufundela ukuzijabulisa

Phakathi kocwaningo lwakamuva, abacwaningi abavela ku-Beckman Institute for Advanced Science and Technology eNyuvesi yase-Illinois bazimisele ukunquma ukuthi ingabe ikhona yini imikhuba yokucabanga engase idlulele ngalé kokuxazulula izindida kanye nezindida zamagama ekuthuthukisweni kwenkumbulo. Abacwaningi bathola ukuthi ukufunda ngenjongo yokuzijabulisa, izinsuku ezinhlanu ngesonto, cishe imizuzu engama-90 ngesikhathi, "kungathuthukisa amakhono abantu asebekhulile benkumbulo" kangcono kunamaphazili.

7. Lala ngokwanele

Imiphumela yocwaningo olwenziwa e-Institute of Chronobiology and Sleep eNyuvesi yasePennsylvania yembula ukuthi abantu bahlushwa “ukushoda … ekuqapheni kanye nenkumbulo yesiqephu” ngenxa yekhwalithi yokulala ephansi.

Umuntu ubuye alahlekelwe yikhono lokuzahlulela njengeminye yemiphumela emibi yokuntula ubuthongo, eluleka ngokuthi ukuphela kwendlela yokunqoba lezi zinkinga ukwenza ukulala kube yinto ehamba phambili.

8. Yakha izinto zokuzilibazisa ezinemininingwane

Okutholwe ocwaningweni lwaseCanada, olwanyatheliswa kuyi-Proceedings of the National Academy of Sciences, kubonisa ukuthi lapho abacwaningi bezama ukuthola ukuthi abantu ababa nesithakazelo esijulile ezintweni zokuzilibazisa ezigxile emininingwaneni bangathola yini intuthuko engqondweni yabo ngokuhamba kwesikhathi.

Ngamafuphi, abacwaningi bathola ukuthi abantu abenza izinto zokuzilibazisa ezinemininingwane, njengokubukela izinyoni, futhi abavame ukuchaza nokugcina izinkumbulo ngokwemibandela enemininingwane eyengeziwe, babenenkumbulo engcono namakhono okuqonda kunabanye ababambiqhaza bocwaningo.

Mhlawumbe incazelo, kwasho omunye umcwaningi, iwukuthi “lapho umuntu esazi ngokwengeziwe isizinda sakhe, kuba ngcono nakakhulu ekufundeni nasekugcineni ukwaziswa okusha ngokukuhlanganisa lokho kwaziswa olwazini olukhona.”