Phakathi nokuphila kwethu, sizama ukwenza okuningi ngangokunokwenzeka. Okuningi ongakubona, okuningi ongakuzwa, izindawo eziningi ongazivakashela nokunye ongakufunda. Futhi uma ebusheni isiqubulo sethu sithi "Ukwenza konke ngesikhathi esisodwa", khona-ke ngokukhula, umsebenzi womzimba nengqondo uyaphela: ufuna ukuphumula, ungagijimi noma kuphi, ujabulele isikhathi eside esilindelwe ungenzi lutho.
Kodwa uma ulandela isikhundla esishiwo, khona-ke ngokuhambisana nezici eziningi eziyingozi, abantu esikhathini esithile ezimpilweni zabo abayeka ekuthuthukisweni okwengeziwe kungenzeka belashwe isifo i-Alzheimer's.
Izici zobungozi:
- Indlela yokuphila engalungile: imikhuba emibi, ukugcwala ngokweqile, ukulala ngokwanele ebusuku, ukuntuleka kokuzivocavoca ngokomzimba nangokwengqondo.
- Ukudla okungalungile: ukugwema ukudla okuqukethe amavithamini ngesimo sakho semvelo.
Ake sikhulume ngezici zobungozi ngokuningiliziwe.
Kunezinto ezisengozini futhi ezikhulisa amathuba okugula ngengqondo, kodwa singazishintsha:
– ukubhema
- izifo (isibonelo, isifo sokuqina kwemithambo yegazi, isifo sikashukela, ukungasebenzi komzimba nokunye)
- ukuntuleka kwevithamini B, i-folic acid
– umsebenzi wobuhlakani onganele
- ukuntuleka kokuzivocavoca umzimba
– ukuntuleka kokudla okunempilo
– ukuntuleka kokulala okunempilo
ukucindezeleka ebusheni obuncane naphakathi.
Kunezinto ezingenakuguqulwa:
- izakhi zofuzo
- iminyaka yobudala
- ubulili besifazane (yebo, abesifazane bahlushwa izifo ezihlobene buthakathaka kanye nokuphazamiseka kwenkumbulo kaningi kunamadoda)
- ukulimala kwengqondo okubuhlungu
Yini okufanele yenziwe ukuze kuncishiswe ingozi yesifo i-Alzheimer's?
Ngeke kube yinto engadingekile ukuvikela izifo kubantu abangenaso isimo noma asebesiqalile lesi sifo. Okokuqala, udinga ukushuna ukuze uthuthukise indlela yakho yokuphila.
1. Umsebenzi womzimba ngeke unciphise isisindo somzimba kuphela, kodwa futhi nezinga lomfutho wegazi, kanye nokwandisa ukunikezwa kwegazi ebuchosheni. Ukuzivocavoca umzimba kunciphisa ukukhula kwesifo i-Alzheimer's futhi kusivimbele.
Imithwalo kufanele ibalwe kuye ngezici zomzimba namakhono omuntu ngamunye. Ngakho-ke, ekugugeni, izinga elincane (kodwa elidingekayo) lomsebenzi lingabangelwa ukuhamba emoyeni omusha okungenani imizuzu engama-30 izikhathi ezi-3 ngosuku.
2. Ukudla okunomsoco nokunempilo kuvimbela ukukhula kwezifo eziningi, ikakhulukazi lokho okubizwa ngokuthi “izifo zokuguga.” Imifino nezithelo ezintsha ziqukethe amavithamini amaningi futhi zinempilo kunozakwabo bezokwelapha.
Kunomphumela omuhle wama-antioxidants (atholakala emifino nasezithelo), okunciphisa ingozi yezifo lapho usukhulile. Kodwa-ke, ama-antioxidant anjalo awanawo umthelela kubantu asebevele benaso lesi sifo noma abathambekele kuso.
3. Esinye sezici ezibaluleke kakhulu imfundo nomsebenzi wengqondo kunoma iyiphi iminyaka. Izinga eliphakeme lemfundo kanye nokusebenza kwengqondo okuqhubekayo kuvumela ubuchopho bethu ukuthi budale indawo ethile yokugcina indawo, ngenxa yokuthi ukubonakaliswa kwemitholampilo yesifo kuyancipha.
Ngaphezu kwalokho, ngaphezu komsebenzi wengqondo osebenzayo, umsebenzi womphakathi nawo ubalulekile. Okubalulekile ukuthi umuntu wenzani ngaphandle komsebenzi, indlela asebenzisa ngayo isikhathi sakhe sokuphumula. Abantu abamatasatasa ngokwengqondo maningi amathuba okuthi bachithe isikhathi sokungcebeleka, bancamela ukuzijabulisa kobuhlakani nokuphumula ngokomzimba kunokulala esofeni.
Ososayensi baphinde baqaphele ukuthi abantu abakhuluma futhi abakhuluma izilimi ezimbili noma ngaphezulu mancane amathuba okuba babe nesifo i-Alzheimer's.
Iluphi uhlobo lomsebenzi wengqondo ongahlelwa futhi okufanele uhlelwe ngesikhathi sakho sokuphumula? “Awukwazi ukuqhubeka ufunda!” - abantu abaningi bacabanga. Kodwa kuvela ukuthi kungenzeka futhi kuyadingeka.
Ungakhetha noma yimuphi umsebenzi wengqondo owuthandayo, isibonelo:
- funda izilimi zakwamanye amazwe (kunoma ibuphi ubudala) ukuze uthathe uhambo futhi uqonde abanye;
- funda izinkondlo ezintsha, kanye nezingcaphuno zephrozi;
- dlala i-chess neminye imidlalo yebhodi yobuhlakani;
- xazulula ama-puzzle nama-puzzle;
- thuthukisa inkumbulo nezinqubo zekhanda (iya emsebenzini ngendlela entsha, funda ukusebenzisa izandla zombili ngokulinganayo: isibonelo, funda ukubhala ngesandla sakho sobunxele uma usebenzisa isandla sokudla, nezinye izindlela eziningi).
Into eyinhloko ukuthi nsuku zonke ufunda okuthile okusha nokuthakazelisayo ngokwakho, ukunikeza, njengoba besho, ukudla okucabangayo.
Uma ungumuntu onempilo, ungabi ingxenye yesigaba sabantu asebekhulile, kodwa ukhononda ngokungakwazi ukukhumbula noma yiluphi ulwazi, khona-ke konke kulula: ukungabi nesisusa, ukunganaki, ukungabi khona kwengqondo kudlala ihlaya elinonya kuwe. Kodwa futhi kufanele kukhunjulwe ukuthi ukuzikhandla ngokweqile nokusebenza kwengqondo (umsebenzi wokutadisha) akusizi ngalutho.
Okufanele ukugweme ngesikhathi sokusebenza kanzima kwengqondo:
- ukucindezeleka
– ukuchichima ngokwengqondo nangokomzimba (akufanele ube nesiqubulo esithi: “Ngiyawuthanda umsebenzi wami, ngizoza lapha ngoMgqibelo …” Le ndaba akufanele ibe ngawe)
- ukusebenza ngokweqile okuhlelekile / okungapheli (ubuthongo obunempilo nobude buzosizakala kuphela. Ukukhathala, njengoba wazi, kuvame ukunqwabelana. Kunzima kakhulu ukubuyisela amandla nempilo, kanti lokhu kokugcina kwezinye izimo cishe akunakwenzeka).
Ukwehluleka ukulandela le mithetho elula kungaholela ekukhohlweni ngezikhathi ezithile, ubunzima obuncane bokugxilisa ingqondo, nokwanda kokukhathala. Futhi lezi zonke izimpawu zokuphazamiseka kwengqondo okuncane. Uma ungazinaki izimpawu zokuqala zenkinga, bese uqhubeka - ukuphonsa itshe ezinkingeni zempilo ezimbi kakhulu.
Kodwa akuyona imfihlo kunoma ubani ukuthi ngeminyaka, ngokuyisisekelo, kunzima kakhulu ukuthi abantu babambe ngekhanda ulwazi olusha, kuthatha ukugxila okwengeziwe kanye nesikhathi esengeziwe sale nqubo. Kungumsebenzi oqhubekayo wengqondo, ngokomzimba, ukudla okunomsoco (ukudla okwanele kwama-antioxidants) okunganciphisa inqubo "yokugqokwa kwemvelo nokukhala kwenkumbulo yomuntu".