Ngokweziphumo zakutshanje, unokunyusa i-neurogeneis.I-Pixabay Abantu abaninzi bacinga ukuba ingqondo yabo yabantu abadala ayinako ukuvelisa iiseli ezintsha.
Yiyo leyo. Yenziwe. Ukususela ngoku ukuya phambili, kuya kusiba mandundu. Kwaye ukuba usela kakhulu utywala, okanye ubukele kakhulu iNetflix, uya kuzibulala ngokulungileyo ii-neurons zakho.
Nangona ukuguga okanye ukusela kakhulu utywala kunokuba negalelo ekuwohlokeni kwempilo yengqondo, inyani inzima kakhulu.
Ixesha elide, bekukholelwa ukuba iingqondo zabantu abadala azinakho ukuphinda ziphinde ziphinde zitshintshe iiseli ezifileyo okanye ezonakeleyo. Ngasekupheleni kuka-1998, isibini senzululwazi uPeter Eriksson waseSweden noFred Gage base-USA babonisa ukufumanisa kwabo ukuba abantu bayakwazi ukukhula iiseli zengqondo ezintsha kubo bonke ubomi babo.
Ukuzalwa kwee-neurons ezivela kwiiseli zeziqu kuthiwa neurogeneis kwaye kwiintsana, uninzi lomsebenzi wenziwa ngaphambi kokuba bashiye isisu somama. Emva kokuzalwa, le nkqubo ithintelwe kwiindawo ezimbini:
Iibhalbhu eziHlangeneyo - ulwakhiwo lobuchopho bengqondo obunoxanduva lokuziva ivumba
IHippocampus - ubume obumilise okwe-seahorse obukubume bengqondo yexeshana (ngaphezulu kweendlebe zakho) kwaye kubalulekile ukuba ukufunda , ukuyilwa kwe imemori , umgaqo iimvakalelo , kunye nomhlaba ukukhangela .
Kwizigulana ezinesifo sika-Alzheimer, umzekelo, ihippocampus yenye yeendawo zokuqala ezichaphazelekayo. Imvubu ikwanxulunyaniswa nezinye iingxaki zengqondo. Uphando kwikhonkco phakathi kwe-neurogeneis kunye noxinzelelo lubonisa ukuba ukuveliswa kweeseli ezintsha zobuchopho kuphazamisekile kwizigulana ezidandathekileyo.
Njengoko bekulindelekile, ukufunyanwa kwe-neurogeneis kubantu abadala kuye kwaphakamisa imibuzo malunga nendlela esinokuthi sikukhuthaze ngokuthe ngqo ngayo ukukhula kweeuron ezintsha. Ngaba kunokwenzeka ukuphilisa iingqondo zethu?
Uphando kunye nolunye uphando olwenziwe ukusukela oko kungqina ukuba singadlala indima ebonakalayo ekukhuthazeni ukuveliswa kweeseli ezintsha zobuchopho, kwaye ngenxa yoko ukuphucula imood yethu , imemori , kunye izakhono zokufunda . Ngokweziphumo zakutshanje, unokuyonyusa i-neurogeneis ukuba unikela ingqalelo kwezi:
UQHELISELO LWE-AEROBIC
Ewe oko kulungile. Ukuba uthatha isigqibo sokubaleka namhlanje, awuzukuphucula impilo yakho kuphela, kodwa uya kunceda nengqondo yakho ivelise iiseli zengqondo ezintsha.
Ngokwe- ukufunda kwiigundane ezipapashwe kunyaka ophelileyo (2016) kwiJenali yePhysics, ukuzivocavoca umzimba kuphucula i-neurogeneis ukuba kunjalo i-aerobic kwaye igcinwe . Kwelinye icala, uqeqesho lokumelana ne-anaerobic alukhokeleli kwimveliso ephezulu ye-neurons kwi-hippocampus, nangona inokuba nefuthe elihle kwimpilo yomzimba. Uqeqesho lwexesha eliphakamileyo (HIT) lubonise ukonyuka okuncinci kakhulu kwinani leeuron ezintsha, xa kuthelekiswa nendlela yokuphila phantsi, mhlawumbi ngenxa yoxinzelelo olunxulumene nothanda ukunciphisa i-neurogeneis.
Izazinzulu zikholelwa ukuba iimpembelelo zokuzilolonga kwi-neurogeneis, njengoko zazimodareyithwa kwizilwanyana, kufuneka zibe nefuthe elifanayo kwingqondo yomntu. UGqirha Wendy A. Suzuki, uNjingalwazi weNzululwazi ngezeNzululwazi kunye nePsychology kwiYunivesithi yaseNew York, uwunikele umsebenzi wakhe wakutshanje kwindlela yokwenza imithambo ephucula inkumbulo nokufunda. Kwincwadi yakhe enesihloko Ubuchopho obonwabileyo, uBomi obonwabileyo i-neuroscientist iyathetha ngonxibelelwano phakathi kokuzilolonga kunye nokukwazi kwengqondo yethu ukwenza ngcono.
UTHINTELO LWEKHALALU
Akukho nto isondele enyanisweni kuneli lizwi: Uyile nto uyityayo. Ukwakhiwa kokutya kwakho akubalulekanga kuwe kuphela ukuze uhlale ulungile kwaye ujongeka unciphile, kodwa nakwimpilo yakho yengqondo.
Ngo-2009, uDoris Stangl noSandrine Thuret ipapashiwe Iziphumo zophando lwabo ngendlela ukutya kwethu kukuchaphazela ngayo ukwenziwa kweeseli ezintsha kwingqondo yomntu omdala. Ngokuka kwezi, ukutya kunokuchaphazela i-neurogeneis kumanqanaba amane: ukugqitha Uthintelo lweekhalori , Ukutya rhoqo , ukutya ukutya , kunye umxholo wesidlo .
Izifundo zibonisa ukuba ukunciphisa i-caloric ikhokelela kwi ubomi obude , Iyonyusa kakhulu imveliso ye ii-neurons ezintsha , kunye kunciphisa umngcipheko wezifo zemithambo-luvo , njenge-stroke, isifo se-Alzheimer, okanye isifo sika-Parkinson. Uvavanyo ngeempuku kubonisiwe ukuba iziphumo ezihle zokuthintelwa kukutya kunokufezekiswa ngokunciphisa yonke imihla ikhalori (50-70% yokutya okuqhelekileyo) kunye nokuzila ukutya okuphakathi (ishedyuli yokutshintsha nokuzila). Ke ngoko eyona nto ibalulekileyo kukunciphisa umnatha kwindlela otya ngayo.
Xa kungekho kuncitshiswa kokutya ikhalori, i-neurogeneis inokukhuthazwa ngokwandisa ixesha phakathi kokutya.
Izazinzulu zaseJapan zahamba ngakumbi kwaye bonisile oko kutya kukutya kwenza umahluko othile. Ukutya okuthambileyo kubonakala ngathi kuyonakalisa i-neurogeneis, ngokuchasene nokutya okunzima okufuna ukuhlafunwa, nangona yonke le nkqubo ingekacaci ncam.
UKUTYA OKUPHANTSI
Ngaphandle kokutya ikhalori ngokubanzi, into ebalulekileyo yokukhuthaza i-neurogeneis yile umlinganiso kunye nohlobo lwamafutha kwisidlo sakho .
ILebhu iimvavanyo yalatha kwinyani yokuba ukutyiwa okugqithisileyo kokutya okuqukethe izixa eziphezulu ze Amafutha achumileyo (iimveliso ezinamafutha ezilwanyana, ioyile yekhokhonathi, ioyile yesundu) kakhulu inciphisa inani leeseli ezisandula ukwenziwa kwimvubu. Kukho okuninzi ubungqina Oko kungqina unxibelelwano phakathi kokutya okunotyebileyo kumanqatha anelisiweyo kunye neurogeneis enciphileyo, enokuthi inyuse umngcipheko wokudakumba noxinzelelo loxinzelelo. Eyona nto ibalulekileyo, kuthetha ukuba ibhotolo, itshizi, ibhakoni, okanye iNutella ayinokukhokelela ekutyebeni kakhulu nakwizifo zentliziyo kodwa kukwenzakala kwengqondo.
Ngokwahlukileyo kumi uhlobo lwamafutha atholakala kwisalmon, ityhuna, i-walnuts, okanye imbewu yeflakisi- I-omega-3 fatty acids - eziye kubonisiwe ukukhuthaza ukuveliswa kwee-neurons ezintsha. Ezi zinongo zibalulekile kumzimba wethu uphela ngeendlela ezahlukeneyo, kodwa zidlala indima ebaluleke kakhulu kuphuhliso nasekusebenzeni kwengqondo. Olunye uphononongo lude lubonise ukuba isiphumo se-omega-3 fatty acids kwi-neurogeneis kwi-hippocampus inokunceda ekunyangeni nasekuthinteleni inkumbulo enxulumene nobudala ukuba buthathaka, uxinzelelo, okanye ukuphazamiseka kwemithambo-luvo, njengesifo se-Alzheimer's.
Isishwankathelo, ukuba utya ukutya okuphezulu kwi-omega-3 fatty acids, unceda ngokwenene ingqondo yakho isebenze kakuhle. Ngokwezinye izifundo, i-neurogeneis inokuqiniswa zizinto ezithile zokutya, ezinje nge-flavonoids, efumaneka iiblueberries kwaye cocoa , resveratrol, ifunyenwe isiselo somdiliya esibomvu , okanye i-curcumin, efumaneka kwifayile ye- Isiqholo esimnandi . Ke iglasi yecabernet, ukulunywa itshokholethi emnyama, okanye isitya secryry etyheli kunokuba yinto elungileyo kwingqondo yakho.
Ngokuchasene noko, kubonakala ngathi ukungalali ixesha elide kwaye uxinzelelo (kubandakanya ubomi bokuqala kunye nokukhulelwa Ukuthintela ukuveliswa kweeseli ezintsha zobuchopho kubantu abadala, nezithi zibangele ukonakala kwemisebenzi yethu yokuqonda kunye nempilo yengqondo iyonke . 
Ukulawula ubomi bethu kuqala ngokulawula umzimba wethu.Umbhali unikiwe
Uninzi lwethu luyithathela ingqalelo into yokuba asinakuphumelela nokuba kubomi bethu okanye kwikhondo lomsebenzi ngaphandle kwengqondo esebenzayo. Nangona kunjalo, xa kukho into engalunganga, siyala ukuthatha uxanduva lwethu. Ngamanye amaxesha sibeka ityala kwimfuza okanye kwimfundo yethu. Rhoqo, sijonga amayeza anamandla, kunokuba sikhethe ukutya okungcono kunye neeyure ezimbalwa zokulala.
Ukulawula ubomi bethu kuqala ngokulawula umzimba wethu. Kuyamnandi ukuqonda ukuba kukho umlingo owenzekayo ngaphakathi kweentloko zethu, kwaye sinokukunceda ngento encinci njengokuhambisa ioksijini eyaneleyo kunye nezondlo ezifanelekileyo kwiiseli zethu zobuchopho.
UKristyna Z.ngusomashishini umqeqeshi kunye nomsunguli NGQOBOO . Yakhe incwadi kungenxa yokuba oosomashishini abanengqondo bazalwa nje.
