Nzira Yokuwedzera Nayo Mano Eko Okuyeuka
Unoshuva kuti iwe wakanga uine chiyeuchidzo chiri nani Chido chekuvandudzwa kwekuyeuka chinhu chakajairika; Nenzira yakafara, kune dzimwe nzira dzakadzika dzaungashandisa kuita izvi. Kana uri kuedza kudzidza chimwe chinhu chitsva kana kuwedzera mano ako okuyeuka ruzivo, edza mazano awa:
1. Chunking
Imwe nzira yekuita kuti zvive nyore kuyeuka zvidimbu zvinyorwa zvemashoko ndezvokuisa mu chunks.
Somuenzaniso, panzvimbo yekuedza kuyeuka nhamba idzi: 2.7,5,3,8,7,9,3,2,56,8,9, uye 5, edza kuyeuka izvi pane: 2753, 8793, 2658 uye 95. Uropi hwako hunogona kuchengetedza mamwe mashoko kana iwe uchigadzirisa nenzira iyi kupfuura kana iwe uchifunga nezve nhamba imwe neimwe sechinhu chakasiyana chemashoko. Kutsvakurudza kunoratidza kuti chunking ruzivo runoramba ruchiva sarudzo inoshanda, kunyange panguva dzekutanga zvechirwere cheAlzheimer's.
2. Yeuka Nhamba 7
Sezvaunoedza kuchengetedza ruzivo rwekuyeuka kwenguva pfupi , funga kuti masayendisiti akagumisa kuti ubongo hwedu hunogona kuchengetedza zvinhu zvinomwe mumatambo edu ekupedzisira. Kuedza kuyeuka urongwa hwezvinhu 12 zvekutenga muchitoro zvichava dambudziko.
3. Mnemonic Devices
Mnemonic michina inzira yakanaka yekuyeuka zvinhu. Zviri nyore chaizvo kukura uye kuyeuka imwe yenzira. Semuenzaniso, kuti udzidze manotsi anowira pamiganhu yechirungu chinoputika mune zvidzidzo zvepayano, vamwe vadzidzi vanodzidziswa mutsara unotevera: Mukomana Wose Akanaka Anoita Zvakanaka.
Tsamba yekutanga yezwi rimwe nerimwe, (E, G, B, D, F) ndiro zita rekunyorera kumiganhu yekanyatsocheka. Saizvozvowo, kuti tidzidze mazita ezvitsuwa, vadzidzisi vangashandisa shoko rokuti FACE, apo tsamba imwe yeshoko iro ndiro zita remashoko ekukwira.
4. Ita Chinangwa
Iwe unogonawo kuyeuka chimwe chinhu chiri nyore nekuwedzera chirevo kwavari.
Saka, kana uri kuedza kurangarira zvinhu pane imwe nzvimbo yekudyira, unogona kuita mutsara kubva kwavari seizvi: MuTalkkey vakadya chingwa uye peanut butter asati aisa mazai uye kunwa mukaka-wakatsvaira mukaka. Izvi zvingakubatsira kuti uyeuke kutenga turkey, chingwa, peanut butter, mazai, lettuce, uye mukaka.
Kuwana chinangwa kunobatsirawo kana iwe uri munhu asingayeuki mazita nyore nyore . Kushamwaridzana nezita romumwe munhu paunosangana navo nechimwe chinhu chaunenge uchiziva zvakanaka zvichakubatsira nyore nyore kuti uyeuke zita ravo nguva inotevera.
Ngatimbofungidzira iwe wakangosangana naBob naCindy. Funga nezveumwe munhu waunoziva nezita rokuti Bob uye uwane chimwe chinhu chavanofanana. Zvadaro funga nezveCindy uye unoziva kubatanidza chiso chake nezita rake. Kufunga nezvavo seBBC, kwaBob naCindy, kunogona kutora mazita avo nguva inotevera paunovaona.
5. Kudzokorora
Izvi zvingaita sezviri pachena, asi kuva nechinangwa pamusoro pekudzokorora chimwe chinhu chichatibatsira kuti chive nekodhi kupfuura kwechinguva chiduku chokuyeuka. Mumuenzaniso waBob naCindy kumusoro, kudzokorora mazita avo mumusoro wenyu, pamwe chete nechinangwa chamakavapa, zvinogona kukubatsira kuti uyeuke mazita iwayo gare gare.
6. Nyora pasi
Izvi zvinowanzoshanda zvakanakisisa kana iwe une nzvimbo chaiyo yekunyora zvinhu pasi, zvakadai sekadhibook iwe unogara uine foni.
Chiito chekunyora zvinhu pasi chinogona kubatsira kuisa pfungwa idzi muuropi, pamwe nekushanda sechiyeuchidzo uye chirevo chako.
Shoko kubva
Pasinei nokuti wakave nechipo chekuyeuka kwakanaka kwepanyika kana kwete, zvinogona kukurudzira kuziva kuti kune nzira dzekurangarira nyore nyore mashoko. Dzimwe nguva, zvinongotora kuva nechinangwa pamusoro pekugamuchira ruzivo muuropi yako panzvimbo yekushanda pamotokari-inofamba-iyo inowanzoitika patinenge tichiita zvakawanda.
Tora maminetsi mashomanana kuti udzidzise humwe hutano hutano ugoedza kuhuisa muhupenyu hwezuva nezuva. Izvi zvingada nguva shoma yenguva yako uye simba rako, asi kana ukaona kuwedzera kwekugadzirisa uye kubudirira kwekuyeuka, kuchaita kuti hutano huve hwakakosha.
Sources:
Bor, Daniel, Hampshire, Adam, Huntley, Jonathan, Howard, Robert. British Journal of Psychiatry. Kushanda chiyeuchidzo chekuita basa uye kubata muhutano hweAlzheimer's early. http://bjp.rcpsych.org/content/198/5/398.abstract
Univeristy yaLouisana. Memory. http://www.ucs.louisiana.edu/~rmm2440/Memory.pdf