Mokhoa oa ho qoba ho lahleheloa ke memori

Litaba

• 1. Itloaetse ho ikoetlisa makhetlo a 3 ka beke
• 2. Ho bala le ho etsa lipapali tsa ho nahana
• 3. Amohela lijo tsa Mediterranean
• Tšoara matšoenyeho le khatello ea maikutlo
• 5. Robala lihora tse 6 ho isa ho tse 8 ka letsatsi
• 6. Qoba lipilisi tsa boroko
• 7. Qoba lino tse tahang
• 8. Etsa tlhahlobo ea selemo le selemo

Ho lahleheloa ke mohopolo ho ka ba le lisosa tse 'maloa, tse atisang ho hlaha ho batho ba imetsoeng kelellong, ba tšoenyehileng kapa ba sa phomoleng ka boroko bo botle, hape le ho batho ba fetang lilemo tse 60, ha methapo ea kutlo e senyehile ho feta mme e ka boloka tlhaiso-leseling e nyane, e lebisang ho batho ba bangata. ho lebala maemo a morao tjena, joalo ka moo o bolokileng ntho, ho fana ka molaetsa kapa ho hopola lebitso.

Maemo ana a ka thibeloa ka maikutlo a susumetsang le ho leka-lekanya tšebetso ea boko, joalo ka ho ba le litloaelo tse nepahetseng tsa ho ja, ho ba le li-anti-oxidants, ho qoba khatello ea maikutlo, ho ikoetlisa, ntle le ho bala le ho tsepamisa mohopolo mesebetsing.

Leha ho le joalo, haeba ho lahleheloa ke mohopolo ho qala ho senya mesebetsi ea letsatsi le letsatsi kapa ho lula ho le joalo, ho bohlokoa ho buisana le ngaka ea methapo kapa ngaka ea bongaka, e le hore mafu a ka bang teng a lebisang ho lahleheloeng ke mohopolo, a kang Alzheimer's, khatello ea maikutlo, a hlahlojoe.kapa hypothyroidism, ka mohlala. Ho utloisisa hantle mafu le maemo a lebisang ho lahleheloeng ke mohopolo, sheba hore na ho bakoa ke eng le hore na o ka phekola tahlehelo ea memori joang.

Kahoo, maikutlo a lokelang ho nkuoa ho qoba mathata a ho hopola kapa mafu, haholoholo 'dementia' ea Alzheimer's, ke:

1. Itloaetse ho ikoetlisa makhetlo a 3 ka beke

Ho ikoetlisa ho ntlafatsa phallo ea mali le phallo ea mali bokong, ho sireletsa lisele tsa hau. Liketsahalo li lokela ho etsoa bonyane makhetlo a 3 ka beke, empa makhetlo a 5 ka beke.

Ntle le moo, ho ikoetlisa ho sireletsa 'mele khahlanong le mafu a mang a kotsi ho bophelo bo botle ba boko, joalo ka khatello e phahameng ea mali, lefu la tsoekere le k'holeseterole.

2. Ho bala le ho etsa lipapali tsa ho nahana

Ho lula u le matla kelellong ho bohlokoa ho hlasimolla lisele tsa boko le ho li thibela ho mpefala, ho lebisang bothateng ba ho beha mabaka le ho boloka tlhaiso-leseling.

Kahoo, ho bala buka kamehla, ho bapala lipapali tse sebelisang mabaka joaloka li-crosswords, ho phenyekolla mantsoe, sudoku kapa ho nka lithuto tsa puo, 'mino kapa taba efe kapa efe eo u e ratang e phephetsa boko, e etsang hore a loanele ho lula a le mafolofolo ka eona.

3. Amohela lijo tsa Mediterranean

Lijo tse qobang ho ja lihlahisoa tsa indasteri, empa li na le litholoana tse ngata, meroho, tlhapi le lijo tse felletseng, li na le likarolo tsa bohlokoa tsa antioxidant le tse khahlanong le ho ruruha bokong, e leng tsa bohlokoa haholo bakeng sa thibelo ea tahlehelo ea mohopolo le nts'etsopele ea Alzheimer's.

Lintho tse ling tsa bohlokoa tsa phepo efe kapa efe ea bophelo bo botle ba 'mele ke omega 3 le vithamine E, tse fumanehang ka oli ea mohloaare, tlhapi, linate le lialmonde, li-antioxidants, joalo ka vithamine C, zinc, magnesium le potasiamo, tse teng litholoana, meroho le meroho, ntle le likhoele , e teng ka lithollo tse felletseng. Ho feta moo, ho bohlokoa ho qoba lijo tse nang le tsoekere, mafura a mangata le letsoai, hobane li sitisa ho potoloha le ho sitisa ts'ebetso ea boko.

Sheba malebela ho setsebi sa rona sa phepo e nepahetseng mabapi le seo re ka se jang:

Tšoara matšoenyeho le khatello ea maikutlo

Matšoenyeho le khatello ea maikutlo ke lisosa tsa bohlokoa tsa ho lebala ka tšohanyetso le ho felloa ke mohopolo, kaha li etsa hore ho be thata ho boloka tlhaiso-leseling, li siea boko bo ferekane hore bo khone ho fihlella mehopolo, ntle le ho hlahisa lihormone tse kang cortisol le adrenaline, tse kotsi ho setho sena . Ka hona, maemo ana a lokela ho phekoloa ka mesebetsi ea boikhathollo, joalo ka ho thuisa, yoga le boikoetliso ba 'mele, le kalafo ea kelello.

Leha ho le joalo, ha ho tšoenyeha ho le matla kapa ha khatello ea maikutlo e le teng, ho kanna ha hlokahala hore u buisane le ngaka ea mafu a kelello ho qala kalafo ka ts'ebeliso ea lithethefatsi tsa khatello ea maikutlo kapa tsa khatello ea maikutlo, tse bohlokoa ho ntlafatsa bophelo bo botle ba kelello le ho thibela tšenyo bokong. Ithute malebela a mang ho sebetsana le khatello ea maikutlo le matšoenyeho.

5. Robala lihora tse 6 ho isa ho tse 8 ka letsatsi

Tloaelo ea ho robala hantle, lipakeng tsa lihora tse 6 le tse 8 ka letsatsi, e bohlokoa hore boko bo tsebe ho lokisa mehopolo le ho kopanya ntho e ngoe le e ngoe e ithutiloeng letsatsi lohle. Boko bo khathetseng le bona bo eketsa khatello ea maikutlo mme bo etsa hore ho be thata ho boloka tlhaiso-leseling le ho beha mabaka ka nako, e bakang ho lebala le ho ferekanya motho.

Hlahloba malebela afe a 10 a lokelang ho lateloa ho robala hantle.

6. Qoba lipilisi tsa boroko

Lipilisi tse ling tsa boroko, joalo ka Diazepam, Clonazepam (Rivotril) kapa Lorazepam, ka mohlala, li lokela ho sebelisoa feela maemong a hlokahalang, a laetsoeng ke ngaka ea mafu a kelello kapa setsebi sa methapo, hobane haeba li sebelisoa ka mokhoa o fetelletseng le ka mokhoa o sa hlokahaleng, li eketsa kotsi ea Alzheimer's.

Meriana e meng, joalo ka li-anticonvulsants le li-anti-vertigo lithethefatsi, joalo ka Cinarizine le Flunarizine, ka mohlala, le tsona li ka baka pherekano bokong le ho lebala. Kahoo, ho bohlokoa haholo ho qala ho sebelisa meriana feela ka likeletso tsa bongaka.

7. Qoba lino tse tahang

Ho noa joala haholo, ntle le litloaelo tse ling, joalo ka ho tsuba le ho sebelisa lithethefatsi, ho chefo haholo bokong, ho potlakisa ho lahleheloa ke mohopolo le ho sitisa ho beha mabaka, mme ho lokela ho qojoa haeba o batla ho phela hantle bokong.

8. Etsa tlhahlobo ea selemo le selemo

Ho bohlokoa haholo ho fuputsa boteng le ho etsa kalafo e nepahetseng ea mafu a kang khatello e phahameng ea mali, lefu la tsoekere, k'holeseterole e phahameng kapa liphetoho tsa lihormone, hobane haeba li sa laoloe, li ka senya ho potoloha ha mali mme butle-butle li senye tšebetso ea litho tse fapaneng, joalo ka boko, pelo le liphio.