1. Simbisa pfungwa yako
Kutamba hausi basa rinofadza, asi rinobatsira zvikuru, nokuti kwete chete muviri unodzidzisa, asiwo chiyeuchidzo. Izvi zvinoitika sei? Maererano nekutsvakurudza kwemasayendisiti eAmerica, mushure memaminitsi gumi nematanhatu munhandare chaiyo yeuropi, iyo inokonzera kuyeuka, kukura kwemasero emagetsi kunowedzera. Sezvinoratidzwa kuongorora rats, vanhu vakawanda vanofambisa, vanoyeuchidza zviratidzo zvepamusoro uye zviri nani zviri munzvimbo panzvimbo yevasina kushanda. Kana iwe usati uri shamwari nespography uye mune imwe nzvimbo isingazivikanwe, usakanganwa mumugwagwa, edza kutanga nemugwagwa wezuva nezuva wejogs, uye ipapo chiyeuchidzo chichavandudza.
2. Blueberries for Memory
Mafuta e-blueberries anonzi ane zvakawanda zvinobatsira, iyo uye shuga yeropa inowanzosimudzira, uye zviratidzo zvinowedzera nekudaro. Uye munguva pfupi yapfuura, masayendisiti akawana imwe ruzivo mu blueberries, inovandudza chiyeuchidzo. Vanhu vakwegura panguva yekuongorora kwesayenzi mwedzi mitatu mumutsara vakapa jisi re blueberries idzva. Kuyeuka kwavo kwakagadziriswa zvakaenzana nekumwe boka rinodzora rakatora placebo. Kuongorora kumwechete kwakaratidza kuti juisi yebribheri inorwisana zvakanaka nekuora mwoyo. Uye pakupedzisira, nhau dzakanaka, maererano navanachiremba, kuti mabriji matsva e-blueberries haasi akasiyana nemabriji echando. Yeuka mugwagwa unoenda kuchitoro chako uye utenge blubheri.
3. Candies ndiwo mavitamini ekuyeuka
Wakave wakacherechedza kanopfuura kamwe kuti musoro wako unotanga kushanda zvakanaka mushure mekudya chokoreti kana kunwa mukombe wekofi neshuga. Iwe unogona kuchengetedza zvakachengetedza sweets mukudya, senzira yekuvandudza mhemberero. Uye zvose nokuti glucose inokurudzira dhipatimendi reuropi, iyo inokonzera chiyeuchidzo. Iyi ndeimwe yenzira dzinofadza dzokubata kukanganwa. Asi pano iwe unofanirwa kuchenjerera, yeuka mamwe mapaundi, kana iwe ukashatisa confetotherapy, iyo maundi mapaundi achabatira muhudyu mako.
4. Kurara kwakasimba
Iyi haisi nhau dzokuti kurara ndiko kurapa kwakanakisisa kwezvirwere zvakawanda. Izvi zvinoshanda kumusikana wechiyeuchidzo. Nokuti panguva yekurota kunotapira, ruzivo rwakagamuchirwa zuva racho rwakapararira pane mamwe mashefu, uye rinopfuurira kubva pane zvenguva kusvika pane zvakadzika. Kana iwe kwenguva refu uchirota unhu husina kubvumirwa, zvino kana uchishanda kakawanda unoronga hovha dzinopera. Kurwisana kwakadaro, kuchabatsira ubongo hwako, zviri nani kutora ruzivo rwakagamuchirwa. Asi usashandise izvi, nokuti mubati "akaipa" achava nemibvunzo, sei uchipedza nguva yakawandisa pamusoro pemukombe wekofi mukambani yekambani. Uye kufunga kuti izvi zvose zvauri kuita nokuda kwechiyeuchidzo, hazvigoni kumubvumira zveizvi.
6. Kofi inobatsira pakuyeuka
Nokuda kwekuvandudzwa kwemusoro, kofi kana tei yakakodzera. Tea inogona kuva yakasvibira kana yakasviba. Iyi inwa inochengetedza chinhu chakakosha mumasero, inotumira kubva pane imwe sero kuenda kune masero emagetsi emakorokori emakamuri. Vadikani vekofi vanogona kufara, kunyange zvazvo mumwe munhu akati ikhofi inogona kubatsira. Uye kunyange zvazvo tichitaura kuti kofi inovandudza chiyeuchidzo, isu hatirevi zvakare kuti kunwa nekaseine yekuputsa iyo inorota, pamusoro pezvinhu zvinobatsira zvatinyorera uye zvinokanganisa zvakanyanya hurongwa hwemagetsi.
Chii chatinoyeuka uye tinofanira kuidzidzisa sei? Kuyeuchidza zvakakosha kuporesa zvakanyatsonaka. Anokwanisa kubatsira panguva inokosha uye anogona kuva capricious.
Mitemo yekuyeuka:
1. Mhemberero haidzidzisi, iwe unogona sei kudzidzisa masumbu? Uye ichi "chiyeuchidzo" hachiitisi kune chero chinhu chakanaka. Asi kugadzirisa mafungiro emafungiro achasimudzira kuratidzwa kweunyanzvi hwekuyeuka nekuyeuka nekuyeuka, kunokubatsira kuti uwedzere kuburikidza nemashoko acho, zvinokubvumira kupinda mukati mukati mekunyanya kwechokwadi. Izvi zvichasimbisa simba pamusoro pezviitiko zvekuyeuka. Kuvandudzwa kwekuyeuka kunogona kuwanikwa mukukura uye kukwegura, chete zvinodikamwa kushandisa zvine musoro maitiro ezvinyorwa zvekuyeuka.
2. Unoda kuwana zvakajeka uye zvakadzama kubva pane zvaunoda kuyeuka. Kungofanana nekhamera haisi kupa mifananidzo muhuhu, saka kuziva kwomunhu hakugone kuchengeta zvisizvo zvisingaoneki.
3. Mafungiro anowirirana nemafungiro, semhando ipi zvayo inokubvumira kukudziridza kufunga nekufungidzira kunogona kubatsira mukuyeuka.
4. Zviitiko zvakajeka muupenyu, kana munhu achiita zvakasimba, zvino vanoyeukwa kwenguva yakareba, zvakasimba uye pakarepo. Mushure memazana emakore vanogona kuita mukuziva nekujekesa nekujekesa. Zviitiko zvisingashamisi uye zvakaoma zvikuru zvinosangana nemunhu kakawanda, asi hazvirevi kwenguva refu mukuyeuka.
5. Zvichakwanisa kuitika chiitiko chacho kamwe chete, nekunyatsoteerera, kuitira kuti munguva yemberi zvinokwanisika kubata mhemberero dzaro panguva yakarurama uye yakarurama.
6. Ndeupi munhu anofarira zvikuru, pasina dambudziko, anorangarirwa. Uye iyo muenzaniso inozviratidza mumakore ekukura.
7. Zvisingajairika, zvisingazivikanwi, zvisingaoneki zvisinganzwisisiki zvinorangarirwa zviri nani kudarika izvo zvinogara uye zvinowanzosangana nazvo.
8. Kana iwe uchitarisa pane zvauri kudzidza, zvinobvumira munhu kugadzirisa chiyeuchidzo kumanzwiro evangangodaro ruzivo runobatsira uye kuisa pfungwa dzavo pane.
9. Kuyeuka zviri nani zvinhu zvaunoda kuzvidzokorora nguva refu usati waenda kunorara. Zvadaro ruzivo urwu runogona kuchengetwa zviri nani muchirangaridzo, haruzobatanidzi nezvimwe zvinoratidzika, izvo zvinopfuura nguva yezuva zvakakonzerana, zvinopesana nekuyeuchidza uye kuvhiringidza pfungwa.
10. Pamusoro pemamiriro ezvinhu akasiya ruzivo rwakakisisa mukurangarira kwedu, tinofunga kupfuura kupfuura mamwe mimwe zviitiko. Sezvo mutemo, mafungiro akanaka anoita kuti uyeuke, uye mafungiro asina kunaka haatadzi.
11. Kana, panguva yekuyeuka, munhu ari mukunetseka kana kufungidzira, ipapo kudzorerwa kwechikonzero chemazwi anowirirana kuchaita kuti zviyeuke.
12. Kuchenesa maonero akajeka kunogara kwenguva refu. Asi zvinyorwa, zvinowanikwa nekubatsira kwehuwandu hwezvikamu zvepfungwa, mupfungwa dzinogadzirisa nyaya yacho zviri nani. Lincoln, paaida kuyeuka chimwe chinhu, verenga zvinonzwika, kuitira kuti pfungwa idzi dzive mbiri uye dzinoonekwa.
13. Kuterera uye zvakare zvakare kufunga. Kana iwe ukakumbira munhu kuti avhare maziso ake uye apindure mubvunzo wekufananidzira uye kuisa ruvara rwechinhu chacho, saka hazvigone kuti achapindura mubvunzo uyu, kunyange zvazvo akaona nyaya iyi kakawanda. Vanhu vazhinji havakwanisi kupindura mubvunzo iwoyo, chii chiri chidimbu chekutsvaga kwemaziso avo anoratidzwa mufananidzo 6, muArabic kana muRoma. Kunyange zvazvo vakatarisa paawa mazana ezviitiko, havana kurangarira izvi.
Kudzokorora kweamai vekudzidza
Dale Carnegie anofunga kuti kudzokorora kuva "mutemo wechipiri wekuyeuka," anopa muenzaniso wekuti zviuru zvevadzidzi vechiMuslim vanoziva Koran nemwoyo, maererano nekuenzana kwakafanana neTestamente Itsva, uye kubudirira kuburikidza nekudzokorora. Tichakwanisa kuyeuka zvose zvatinoda, kana tichidzokorora izvi kakawanda. Kana uine ruzivo rwakawanda, iwe unowedzerazve kudzokorora. Bhuku rakakura, zviri nani kuyeuka, kana rakaputsika muzvikamu.
Kudzokorora kwezvinhu zvakadzidzwa, nokuda kwekuyeuchidza, hakubatsiri kudarika kudarika kana kudzokorora kwakadaro kunoparidzwa pane imwe nguva yenguva. R. Burton muturikiri "Zviuru uye Rimwe Nyeredzi", akataura mitauro 27, asi haana kumbodzidza mutauro, kunyanya akazoita mairi kwemaminitsi anopfuura gumi nemashanu, nokuti, mumaonero ake, mushure mokunge pfungwa dzarasikirwa patsva.
Kudzokorora patsva kunobatsira kukura zviri nani izvo zvatove zvadzidza. Kana iwe ukanyanyisa kukoshesa chinhu chakayeuka, ipapo nhamba yekudzokorora yaunoda kuidzidza nemoyo inogona kuderedzwa. Zviri nani kuva nekudzokorora kwakawanda pakutanga nekuguma kwekuyeuchidza kudarika mukati. Kana iwe ukagovera kudzokorora mukati mezuva, izvi zvichaguma nekuponesa kwenguva kwechipiri, kana uchienzaniswa nedare kana mashoko acho achidzidza nemoyo.
Ndingaita sei kuti ndidzore chiyeuchidzo?
Kuyeuka kwevanhu chinhu chinoshamisa. Kune dzimwe mhando dzekuyeuka muzvinyorwa zvisinganzwisisiki zvisiki. Asi vanhu vanongonyunyuta pamusoro pekurasikirwa mupfungwa. Ndingavandudza sei nekuchengetedza chiyeuchidzo?
Chii chiri chiyeuchidzo?
Iyo inzvimbo yakadaro yeuropi, kunyora, kuchengeta nekubudisa zvinyorwa. Asi hazvisi pachena kusvikira pakuguma, kuti ruzivo rwakachengetwa sei uye rwakadzidzwa, masayendisiti anogona, rimwe zuva rinoratidza zvakavanzika zvekuyeuka uye ipapo matambudziko ose nekumusoro achagadziriswa kamwe chete. Munhu wose anoyeuka chimwe chinhu nenzira yake.
Aina yekuyeuka
Vanhu vakakamurwa kuva avo vanoyeuka, izvo zvavanoona, avo vanoyeuka zviri nani, pavanonzwa, uye avo vanoyeuka, kana chimwe chinhu chakanyorwa. Chiyeuchidzo motokari, kuongorora uye kuona.
Chii chinokanganisa kuyeuka?
Zvinhu zvakasiyana zvinogona kuderedza uye kukurudzira chiyeuchidzo. Chinhu chekutanga ndicho kukosha kweruzivo, uye chinonyanya kukosha kwatiri, zviri nani kuti ticharangarire. Asi izvi hazviiti nguva dzose. Nyanzvi dzepfungwa dzinotaura kuti kana munhu akanganwa chimwe chinhu, zvino unofanira kufungisisa nezvezvinetso zvepfungwa zvinogona kusanganiswa nemashoko "akakanganwa".
Chiyeuchidzo chakakanganiswa nemahomoni. Kana uwandu hwewesrogen huchiderera nezvirwere zvechirwere uye nekuguma kwemwedzi, izvi zvinoita kuti kuora kwekuyeuka kwevakadzi kuve kwakanyanya. Izvo zvinorangarirwa zvinokanganisawo mahomoni e thyroid. Uye kuderera kuduku mumatunhu avo kunogona kukonzera kuora kwekuyeuka. Utachiona hwemajoni hwekugadzirwa kwehomoni hunoda iodine, zinc uye vitamini B2. Asi vazhinji zvinosuruvarisa, vanhu vakawanda havawani zvakakwana zveboka reB vitamini uye iodini kubva pakudya. Uye iyi haisi nyaya yenyama chete.
Zvokudya zvepfungwa
Zvinoratidzwa kuti kudya kwakakodzera kunosimbisa chiyeuchidzo. Zvimwe zvinhu zvinokurudzira nekufambisa mberi kwezvinhu zvinokonzerwa nemasikirwo anoitika mumasero eropi. Zvakakosha kuti zvinhu izvi nguva dzose zvinouya pamwe chete nemishonga yezvokudya uye sechikamu che vitamini-mineral complexes.
Lipoic acid
Kuwedzera kwekudya kwekudya kwakangobva kuwanikwa nemasayendisiti. Inogona kuvandudza kuyeuka nekukwegura. Iyi asidi mune zvishoma inoumbwa mumuviri, inowanikwa muaven ye brewer, nyama, sipinashi. Asi kubva pakudya kuti uwane yakawanda yeiyoicic acid haigoneki, saka inofanira kutorwa nenzira yezvinowedzera. Mamiriro ayo anoshanda zvakanyanya kana iri chikamu chekuoma kwe antioxidants, vitamini A uye E.
Pantothenic acid uye biotin
Ivava vamiririri veboka B varipo pamwe chete mumitikiti, nokuda kwavo, mafuta, mapuroteni uye makhabhohydrates zviri nani kuwedzerwa. Pantothenic acid inopa ukama pakati penheyo yehutano uye uropi. Iyi asidi iri mumishonga yakawanda, asi inoparadzwa nekudonsa uye kupisa. Kuti uwane mukana wezuva nezuva weiyo asidi, iwe unofanirwa kudya zuva rimwe nerimwe hafu nehafu yenguruve dzezvinomera zvegorosi. Zvichava nyore kuwana zvinhu izvi kubva ku vitamini-mineral complexes.
Thiamine (vitamini B1)
Kushayikwa kwevhitamini iyi kunotungamirira kune zvirwere zvakakomba zvehutano. Mune mafomu asina simba, kushaya simba kwe thiamine kunoratidzwa neutera, kuora mwoyo uye kusagadzikana. Ichi vitamini chinowedzera chiyeuchidzo, kunyange kune varwere vane chirwere chakanyanya seAlzheimer's. Iyo yakanakisisa inobva mu vitamini iyi ichava mbeu, marimu, nyemba, zviyo, pasi-mafuta. Nhamba yezuva nezuva ye vitamini iyi ichave iwe kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge Nzira yekurapa inogona kuwanikwa kubva ku vitamini-mineral complexes.
Vitamin B12 (riboflavin)
Iyi vitamini inobatanidzwa mukutanga kwehomoni yekemikari. Riboflavin inowedzera kuwanika kwesimba kumasero europi, inovandudza chiyeuchidzo chekuita. Iyo iri mumukaka uye inokurumidza kuparadzwa muchiedza. Kuti uwane mavhareji ezuva nezuva, unoda kunwa magirazi matatu emukaka, uye sezvo vitamini iyi inoparadzwa panguva yekuchengetedza, ipapo magirazi matanhatu. Zvichava zvakanaka kugamuchira riboflavin kubva ku vitamini-mineral complexes, kunze kwekuti vanewo vitamini B6 nedare.
Vitamin B3 (niacin)
Chiratidzo chekushayikwa kwevhitamini iyi ndiko kuderera mukuyeuka uye kuneta. Nhamba yakawanda yenyama inowanikwa muzvokudya zvakazara muprotein: nuts, hove, nyama, huku. Dzimwe nguva pasta inogadziriswa neyacin, asi hapana zvakakwana zvevhitamini iyi mauri, unoda makapu manomwe ekapeta yakagadzirirwa, nokuda kwezuva rimwe nerimwe rinodiwa.
Vitamin B12 (cobalamin)
Vekudyara uye vanhu vakwegura vanoda kutora vitamini iyi supplement zvakare. Zviratidzo zvekushayikwa kwevhitamini iyi - kukanganwa kwepfungwa, kuora mwoyo, kuneta. Iko zvinobva mavitamini aya achava zvokudya zvemhuka. Mu 150 magamu emu Swiss cheese yakanaka ane maitiro ezuva nezuva e vitamini. Zvakakosha kuziva kuti kushaikwa kwemavitamini aya kuchaita kuti muviri uite.
Vitamin C
Kuwedzerwa kwehuwandu hwevhitamini C mumutumbi kunokonzera kuwedzera kwemazana mana muunyanzvi hwepfungwa. Usafunga kuti kana ukadya vitamini C, iwe unogona kuva mudzidzi wezvidzidzo. Mune chiyero chose chakakosha uye hachidikanwi kudarika chiremba. Munguva yekuchengetedza nekupisa, vitamini C inokurumidza kupera. Kusvuta kunoparadza vitamini. Vitamini C yakawanda mumashizha ane mashizha, tsvuku tsvuku, mu broccoli, citrus. Iwe unoda kutora vitamini iyi kuwedzera kana iwe utsi uye ugare muguta.
Iron
Kudukusa kwechina kwesimbi kunogona kuderedza kushanda kwechikoro, uye kune vanhu vakuru vanogona kukonzera kukanganisa kwekucherechedza. Chinhu chakanaka chesimbi ndeche gwayana uye nenyuchi. Yakawanda iri mune miriwo miriwo, nyemba, michero yakaomeswa. Iron ichaputirwa zvakanaka kana yakabatanidzwa ne vitamini C. Kugadzirira kwesimbi kunofanira kuchengetwa munzvimbo inenge isingawanikwe nevana.
Iodine
Nhamba duku yeyodini inodiwa nemuviri wedu, asi kuderera kuduku kunokonzera kukanganisa kukuru. Vagari veRussia vanotambura nekushayikwa kweodhini muzvokudya. Muvanhu vane kushayikwa kweIodine mumuviri, IQ ine 13 muzana pasi. Kushayikwa kweIodine kunogona kuzadzwa nemunyu we iodized.
Choline uye lecithin
Izvi zvinokonzerwa nevamiririri vevithamini B. Mukudyiwa kwevhithamini B, hurongwa hwemagetsi hunoda. Choline yakakosha pakuvandudzika kwepfungwa dzevana.
Nzira Yokuvandudza uye Kuchengetedza Chiyeuchidzo
Zviri nyore kuchengeta nekuvandudza mhemberero. Nzira dzakawanda dzakasiyana, uye iwe unogona kuzvisarudzira iwe nzira inokufananidza iwe. Iwe unogona kugadzirisa zvinyorwa, shandisa madhi makadhi, dzidza nhetembo. Kufamba chiyeuchidzo uye basa rekunyama rinowedzerawo. Edza chiitiko chinokosha chinopedza masekondi 30 pazuva. Kuita kuti uropi huve nzvimbo, iyo inokonzera chiyeuchidzo, unofanirwa kuita kufamba kwakasiyana kwevadzidzi vemeso ose kwemaminitsi makumi matatu kubva kune rumwe rutivi. Avo vanogara vachiita basa rakadaro vanogona kuvandudza chiyeuchidzo chavo ne10%, vayeuke mamwe mazwi.
Iye zvino tava kuziva nzira yekusimbisa chiyeuchidzo nenzira dzinowanikwa. Chero mamiriro ose ezvinhu, kuita basa, kurega tsika dzakaipa, kudya kwakakwana uye mararamiro ehupenyu huchachengetedza chiyeuchidzo kwemakore anouya.