Iivithamini eyiyo kwiimemori abadala. Yiyiphi imithi ngcono memory

Memory - ziyindlela entsonkothileyo, ezele weemfihlakalo. Ngenxa yakhe, ubuntu unelungelo elizayo. Imemori ekwaziyo ukugcina zonke iinkumbulo ziganeko. Kungenxa into efanayo kuthatha ukubamba abantu amava. Kubomi bemihla ngemihla, kwisikhumbuzo nasiphi na isifundo usoloko ukusebenza. Abantu abanengxaki kunesifo (ukulahlekelwa yinkumbulo), abangakwaziyo ukuqonda izifundo yobomi. Yonke imihla ke kufuneka baqale ukwenza lonke kwakhona, kwakhona kwaye kwakhona iimpazamo endala. Ukudla mzimba kwiimemori, abantu abadala kunye nabantwana ukuphucula ukusebenza ngezixhobo ezintsonkothileyo.

The main amacandelo

Loo ngumsebenzi nobuchopho kwimeko ngokupheleleyo umsebenzi wayo iqulathe amacandelo amathathu: amandla yokuqala, imeko zamanani kunye okuhle. Ukuba yokudla mali eyaneleyo kwakukho iivithamini kwiimemori, kulula kakhulu ukuba lukwazi ukumelana neengxaki ezininzi omdala.

• izakhono zokuqala - ke makings ezinikelwe ingqondo yomntu ngokwemvelo. Kubalulekile ukuphawula ukuba ngamnye nathi ezingafani, nazo.
• lememori Statistical - omnye candelo limisela isakhono iimpawu ebuchotsheni. Ngokutsho kweengcali, amathuba 'umcimbi grey "wethu phantse nanto. Imali iyonke zemithambo-luvo esengqondweni - 14 billion (nangona inani interconnections phakathi kwabo nje unquantifiable). Ubume umzimba onjalo ugqitywa zizinto ezininzi. ukusebenza nefuthe layo izaqhwithi owahluke ngokwemvelo, chaza emzimbeni nangokweemvakalelo umntu, nomsebenzi njalo njalo.
• imemori Natrenirovannosti. Phantsi eli binzana ngokuqhelekileyo iqondwe njengoko iinzame rhoqo udidi psychophysiological, ukuphucula ukusebenza kwengqondo. umthwalo ngendlela ungakwazi ngokubonakalayo ukwandisa eli amathuba abantu. Asimele silibale ukuba kukho iivithamini ngempumelelo ukuphucula memory. Ngokubambisana uqeqesho abavumela ukuba bazuze iziphumo eliphezulu.

Sebenza inkumbulo yokulala kunye kuvukwe

Ngexesha ezinye iinkqubo zobuchopho iyenziwa, nto leyo yathetha ukuba neurotransmitter ibalulekileyo (a candelo likwazi ukumisela phakathi luvo sikhupha luvo uthumela) Gaba. Kwimeko apho umsebenzi elithile umzimba iikhemikhali nedosypanija leyo kakhulu lifinyele. Ukongeza, ingqondo lwabantu ekuqaleni kuzakucwangcisa isingqisho bendalo ukulala nokuvuka, kodwa ngenxa yokuba wenziwe zonke iinkqubo ekuphulukenwe ngexesha ebusuku. Constant ukungalali kuchaphazela ingqondo. Kwiimeko ezinjalo rhoqo musa uncedo nkqu iivithamini iimemori. Abantu abadala kufuneka kuqondwe ngokucacileyo ukuba ulale elithozamisayo - isitshixo ukusebenza ngokupheleleyo ebuchotsheni.

umsebenzi Physical inokuba nempembelelo yingenelo kumsebenzi "umcimbi hina." yokuphila Active, runs ecwangcisiweyo yaye uhamba umoya omtsha - konke oku kuza kuzuza ngaphezu imizimba.

yokudla

Ziziphi iivithamini ezifunekayo ukuphucula memory? umbuzo Le abantu abaninzi bayabuza ngamathuba athile. Okumangalisayo kukuba, ukwandisa umsebenzi nobuchopho kwimo isondlo esifanelekileyo. Nceda uqaphele ukuba iimveliso efanayo amaninzi kukhokelela iinkqubo sisiba mandundu apha ebuchotsheni. Ngelishwa, ngenxa onjalo akukho kwangoko andibhaqwa. Emva intswelo izondlo emzimbeni kubonakala ngcembe yaye lonyuselo. Ngoko ke ukutya onengqondo kufuneka neendidi yokusebenzisa luncedo kwaye rhoqo ukutya eziqulathe iivithamini kunye neeminerali ukuphucula inkumbulo, ingqalelo kunye zobuntlola. Kwaye olunjani amacandelo, sihlalutya ngokweenkcukacha:

• Carbohydrate. Of ubunzima lilonke umzimba yonke lobuchopho bomntu yi-2% kuphela. Noko ke, umlinganiselo wamandla osetyenzisiweyo, ngokufuthi bafikelele-20%. Njengoko usazi, lo mthombo uphambili wamandla lusoloko kuthathwa carbohydrate. Ukufumaneka liphezulu izinto eziqulathwe okuziinkozo yonke, iziqhamo, imifuno, namaqunube, ubusi kunye njalo njalo. Kwimeko inani elingonelanga izinto ezichaziweyo uyakwazi ukuphuhlisa yokudodobala kwengqondo. iingxelo ezinjalo kufuneka baphulaphule ngenyameko abo baqhelisela ukutya protein.
• Neeproteni. Akukho mntu uya kundikhanyela ukubaluleka kwezi lweziqalelo umzimba. Bona iibhloko eziphambili ukwakha neurotransmitters kunye neeseli luvo exhasa imemori sikarhulumente elifanelekileyo. Iproteni isusiwe yaye amandla. Kwimeko yokunqongophala imeko ebonakalayo umntu uya kuqalisa ukuba maxongo, uya kuziva uxinezelekile kwaye udinwe. inyama kufuneka agqitywe rhoqo ukuze kuphetshwe le meko kwaye ukudala imeko-bume kangangoko ukuba ubuchopho (ubuncinane kathathu ngeveki). Ezibaluleke kakhulu apha komo. Kwakhona iye iinzuzo ezininzi ubisi, intlanzi, amaqanda kunye netshizi.

• Amafutha. Kunye amacandelo ngasentla, bavumela kwakhona umzimba Stock up on amandla. Kubalulekile ukuphawula ukuba amacandelo imvelaphi emifuno liluncedo ngaphezu "abazala" imvelaphi yezilwanyana (ngaphandle kwe -fish oil). Ekudleni ngokwesahlulo elikhankanyiweyo izinto kufuneka ungabi ngaphantsi kwe-15%.

Products eziphucula memory

Eyona ndlela intle ukutya okunesondlo - iintlobo zokutya osetyenzisiweyo eziqulathe izithako ngasentla kunye neevithamini ukuba ingqondo. Amandla kuba memory kufuneka azaliswe zesixa izondlo, kwakunye iikhompawundi zabo. Kufuneka kuqatshelwe ukuba ezo zifumaneka imveliso nje nantoni na.

• Banana - umthombo obalaseleyo carbohydrate ukutya. Iqulethe acid ezifana methionine, carotene, tryptophan, kwakunye iivithamini C, PP, B1 kunye B2.
• Amaqanda - imveliso kangangoko ukwenzela ukuphucula inkumbulo. I luncedo kakhulu kufuneka kuqwalaselwe amaqanda izagwityi. Zineevithamini PP, B2, B1 kunye A. Iseti acid acid cysteine, lysine, glutamic acid, methionine kunye tryptophan.
• iinkozo imila. Xa iimveliso ezinjalo, kukho potassium, phosphorus, manganese, magnesium zinc. Xa izilimo kwakhona kwenzeka calcium, selenium, ngentsimbi nangobhedu. Iseti iivithamini apha kwaye zonke eyenza kunye neendlela lwalo biotin, F, E, B9, B6, B5, B3, B2, B1.
• Ubusi - wayenovimba carbohydrate. Le nto ndiyibhalayo 22 izakhi 24 kubalulekile umkhondo, leyo ke igazi lomntu. Le ethengiswayo ngokukhuselekileyo indawo iswekile.
• Ezinamafutha intlanzi - salmon, trout, nesalmon kunye herring. Luzele Omega-3 (i uhlobo ebalulekileyo ngamanqatha).

Eyona nto ibalulekileyo ukuze ingqondo memory iivithamini

ingakumbi iivithamini B zibalulekile umsebenzi kangangoko kwengqondo B. Studies baye baqinisekisa impumelelo yabo. Ezi iivithamini kunceda ekuphuculeni memory ingqalelo kunye nokucinga abadala. Ukongeza, ezi izinto eziyingenelo luvo. Ukuba ukukwazi ukuba abe antioxidants, ezi iivithamini ungenza ukudala imeko zokuzikhusela zabasebenzi ebuchotsheni ngalo mzuzu kwemithwalo ngokugqithisileyo. Bona ukunika iiseli mpilo, ukuthintela inkqubo ukwaluphala umzimba ngasentla. Ngenxa yokungabikho yeekhomponenti luncedo abantu bazive ubuthathaka, ukozela, uvalo, ukulahlekelwa inkumbulo, ukungabi namdla, njalo njalo. Makhe sijonge iivithamini abantu abadala memory. Uluhlu iimveliso apho afumaneka khona, kuya kuvumela ukugqiba ukutya kangangoko.

Uluhlu iivithamini kwiimemori nengqondo

Ngaba Ukhe wacinga na ngendlela ezininzi izondlo umzimba ufumana imveliso kakhulu eqhelekileyo? Khawuve oko neevithamini ukuphucula memory nobuchopho umsebenzi umntu esinokuzifunda kwizidlo.

• Hydrochloride (B1). Le element uyakwazi ukuyila imeko-bume efanelekileyo ukuze kuphuhliswe iinkqubo nokucengceleza nasengqondweni apha ebuchotsheni. Kwimeko intswelo hydrochloride emzimbeni womntu kakuhle ukufunda ahlanganise uric acid kwemfuneko echaphazela ingqondo. Ngenxa yokuba unyango ubushushu sinokuyitshabalalisa ezimbaxa, ezinye iziqhamo kunye nemifuno kufuneka ziphele entsha. B1 ikwafunyanwa ekutyeni efana intlanzi, amaqanda, amandongomane, inyama, oatmeal, ertyisi buckwheat.
• Riboflavin (B2). Eyona umsebenzi lwesi sakhi - yokunyusa iinkqubo ngengqondo. Vitamin ezibaluleke kakhulu ezifanayo kwimeko yomsebenzi esebenzayo ngokwasemzimbeni nangokwasengqondweni, kuba inika umzimba amandla. Esisityebi riboflavin iimveliso zilandelayo: ikhaphetshu, ertyisi, neentyantyambo zeamangile, amabala umnqathe, iimbotyi eziluhlaza, igwele yamazimba, iitumato njalo njalo.
• Niacin (B3). Le vitamin uyakwazi ukuphucula imeko inkumbulo, ekubeni amandla uvelisa kwiiseli zemithambo-luvo. Bazizityebi ekutyeni ezinjalo: nuts, ubisi, inyama yenkukhu, iqanda sac, imifuno eluhlaza, buckwheat, intlanzi.
• calcium pantothenate (B5). Le vitamin luhlobo memory ivuselela ixesha elide. It lula ukudluliselwa ukusuka neuron ukuba neuron azilawule luvo. Ngaphandle ekuveliseni enzyme ukuze simelane nemiphumela emibi kwenicotine kunye notywala, sizigqale iivithamini iimemori. Abantu abadala ukufunda iimveliso zabo: ertyisi, isibindi, amaqanda, amaqanda, hazelnuts. Kwakhona zizityebi calcium pantothenate buckwheat, iimveliso zobisi, ikhaphetshu.
• Pyridoxine (B6). Eyona njongo iphambili pyridoxine - ukuphucula ubuchule yengqondo. Yandisa umxholo kule enzyme kuba ngeendleko yeetapile, amaqanda, ikhaphetshu, iinuts, iibhanana.
• Folic acid (B9). Le vitamin uyakwazi ekuphembeleleni kwamnceda kwi zokunkqaya kunye nokucinga isantya. Kwaba phantsi kweempembelelo zakhe yehla yaya kunye CNS inkanuko. Bona zizityebi iimveliso zobisi, amandongomane, itshizi, iiapilkosi, ithanga, imidumba, inyama ebomvu.
• Cyanocobalamin (B12). vitamin enjalo ibangela ukuba umsebenzi ngemihla umzimba womntu kwaye linoxanduva inguqu ebuthongweni siphaphile and vice versa. Fumana B12 kungaba ezi mveliso zilandelayo: itshizi, iinkukhu, herring, inyama yenkomo, kelp, njalo-njalo.
• Ascorbic acid (vitamin C). It is a antioxidant enamandla ekhusela umzimba ukusuka ukucima kombane ngengqondo okanye ngokwasemzimbeni. Imithombo ivithamin C: isipinatshi, iziqhamo citrus, currants, ipepile, ikhaphetshu, ama-apile, iiapilkosi, iitumato.
• Calciferol (E). msebenzi yalo esentloko kukuba ukususwa ubuthi emzimbeni, ukuphucula ukusebenza kwenkqubo sentliziyo, ukugcinwa nokusebenza kwengqondo. Le vitamin ifumaneka ekutyeni efana amandongomane, amafutha, iimbewu, imidumba, oatmeal, amaqanda, isibindi, njalo-njalo.

Neetyuwa babe negalelo elihle

Ezibuza ngezinto iivithamini ayafuneka ukuphuculwa inkumbulo, kubalulekile ukuqonda ukuba umzimba ufuna, hayi nje kuphela kweli candelo. impembelelo enkulu kunye neeminerali. Njengoko kuchaziwe ngaphambili, isondlo esifanelekileyo kanjani nokusebenza kwengqondo.

• Iodine. Iphucula inkumbulo kwaye ilawula ukutya. Le xi eliphezulu element uyaqapheleka iodine ityuwa, intlanzi kunye kelp.
• Selenium. It omeleza iiseli zengqondo, kuphucula isimo, inika isigxina amandla. Equlethwe buckwheat, iimveliso zaselwandle, inyama, oatmeal kunye nombona.
• Zeziphi iivithamini ngokuba ukukhunjulwa umntu omdala? Akukho luncedo ngaphantsi ezi zingentla zinc. Yena abachaphazeleka ngqo kulo ekubunjweni iiseli ingqondo yomntu, kwandisa ingqalelo. Bazizityebi e lwegciwane ingqolowa, inyama ebomvu, igwele yamazimba, kwaselwandle.
• Iron. Ikhuthaza ukudluliselwa oxygen iiseli zengqondo, uphucula ukunyuka memory karhulumente ingqalelo. Iron ifumaneka iimbotyi, inyama, buckwheat, ama-apile, umbona, ngokunjalo ePersimmon.
• Uyadinga asidi Omega-3. Nceda ukuphucula lobuntlola, ukuphucula umsebenzi kwengqondo. Equlethwe ezinamafutha, oli yemifuno, amandongomane, iimbewu, neflakisi.

iimveliso ezinqatyisiweyo yophuhliso lwe memory

Ngelishwa, kwiimeko ezininzi, umntu yanamhlanje ayikwazi ukubeka esweni rhoqo ekudleni kwakho. Lo mbuzo ubangelwa ukuba apho ukuba bazobe iivithamini abantu abadala memory. Amagama iziyobisi, njengoko kuchaziwe ngezantsi, bayazazi abaninzi. Ezi izakhiwo bakwazi ukunika umzimba kunye izimbiwa eziyimfuneko kunye neevithamini.

Ngezantsi Sibala apho amachiza bulo. Nangona kunjalo, khumbula ukuba inofrmatsiya thaca ngezantsi ke familiarization isimilo. Musa self-medicate. Qiniseka ukuba udibane nogqirha wakho.

Ngenxa yoko, kwizakhiwo equlathe iivithamini kubantu abadala memory (uluhlu sikude epheleleyo, njengoko kukhetho lo yokulungiselela abafanelekileyo ukuba ingcali):

• "Vitrum Inkumbulo". Le arhente kuphucula umsebenzi ngokwasengqondweni, iphucula igazi ebuchotsheni, iphucula inkumbulo kunye ingqalelo ingqalelo.
• "Aktiv Lecithin." Eli bhotwe-ikhankanywe ngasentla unako ukuphucula umsebenzi yokugcina nobuchopho abadala. Isetyenziswa ukomeleza luvo nokuphucula ubukrelekrele. Xa isakhiwo sayo kukho lecithin kunye neevithamini ze group B.
• "Inkumbulo Forte". Le siyobisi ngempumelelo ekhuselekileyo. Asetyenziswe ixesha kwinqanaba eliphezulu yengqondo ka ntshikilelo, ngokonakala ingqalelo kunye inkumbulo, ngenxa nokuthintela utshintsho ezinxulumene-ubudala. Le esimbaxa akukho Izimo.

iimveliso Baby

Njengoko usazi, vitamin ngxaki kunokubangela ezahlukahlukeneyo ezingaqhelekanga kwezempilo wosana olo. Okokuqala bonke abantwana abaphethwe kukwehla ingqondo. Iimpawu ze kunjalo mizwa zilandelayo: ukudinwa, ulwazi yokufunxa amahlwempu, ukulahlekelwa inkumbulo, ukungabikho ukuzikisa ingqondo.

Iingcali bacebisa ukuba abazali banike abantwana babo iivithamini iimemori. Ukuphucula memory kubantwana emva kokufumana kwizakhiwo ngezantsi-ochazwe nibonwe luninzi koomama. Eyona nto ibalulekileyo - khumbula ukuba kufuneka isetyenziswe kuphela emva kokubonisana wabantwana.

Ngoku vula ukuya kundoqo. Nanga amanye amachiza ukuphucula memory yabantwana:

• "I-Queen." abantwana uthole livume ichiza ekuthiwa "Ukumkanikazi Omega-3." Oveliswa njenge isiraphu. Njengenxalenye yale mali amafutha enempilo Omega-3, kwakunye oluntsonkothileyo iivithamini-10.

• "VitaMishki". isixhobo Excellent ukuphucula ingqondo zomntwana. Isiseko yokulungiselela yayiquka ayo. "VitaMishki" kodwa kuphela nako ukwandisa umsebenzi ingqondo, kodwa ukuphucula inkqubo yomntwana yokuzikhusela. Ichiza ayiqulathanga kwisigcinakaliso kunye nedayi.
• "Junior Bi Vays." Le ukulungiselela vitamin-izimbiwa eyenzelwe ngokukhethekileyo ukuxhasa uphuhliso emzimbeni nasengqondweni kumzimba abatsha. iodine ezikhoyo, selenium kunye iivithamini ezininzi kule entsonkothileyo. Ubekwa kubantwana abangaphantsi kwiminyaka emi-6 ubudala. Eli chiza akukho Izimo.

isiphelo

Ukuba unexhala iingxaki asakhulayo kunye nenkumbulo, into yokuqala ukuyenza - ukulungisa ekudleni kwakho. Khumbula, ekudleni kufuneka iqulathe zonke iivithamini eziyimfuneko ukuze kwinkumbulo. Abantu abadala kunye nabantwana baye bagqiba ekubeni bathathe iindawo ezizodwa, qiniseka ukuba kuxoxa lo mba kunye nogqirha wakho.