{"id":34740,"date":"2023-08-24T09:12:00","date_gmt":"2023-08-24T09:12:00","guid":{"rendered":"https:\/\/labayh.net\/?p=34740"},"modified":"2023-08-02T08:58:25","modified_gmt":"2023-08-02T08:58:25","slug":"memory-boosting-tips-%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d9%84%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%a7%d9%84%d8%b0%d8%a7%d9%83%d8%b1%d8%a9","status":"publish","type":"post","link":"https:\/\/labayh.net\/ar\/memory-boosting-tips-%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d9%84%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%a7%d9%84%d8%b0%d8%a7%d9%83%d8%b1%d8%a9\/","title":{"rendered":"5 \u0646\u0635\u0627\u0626\u062d \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0630\u0627\u0643\u0631\u0629"},"content":{"rendered":"\n

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    \n
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    \u0628\u064a\u0646\u0645\u0627 \u064a\u0636\u0631 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0636\u0645\u0646 \u063a\u0630\u0627\u0626\u0643 \u0627\u0644\u064a\u0648\u0645\u064a -\u0645\u062b\u0644: \u0627\u0644\u0643\u0639\u0643 \u0648\u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u0648\u0627\u0644\u0623\u0631\u0632 \u0648\u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0623\u0628\u064a\u0636- \u0628\u0630\u0627\u0643\u0631\u062a\u0643 \u0627\u0644\u0642\u0631\u064a\u0628\u0629 \u0648\u0627\u0644\u0628\u0639\u064a\u062f\u0629 \u0627\u0644\u0623\u0645\u062f\u060c \u062d\u064a\u062b \u062a\u0624\u062f\u064a \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631<\/a> \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u0647\u0636\u0645 \u0647\u0630\u0647 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0628\u0633\u0631\u0639\u0629\u060c \u0645\u0645\u0627 \u064a\u0624\u0647\u0628 \u0625\u0644\u0649 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u062f\u0627\u0621 \u0627\u0644\u0633\u0643\u0631\u064a.<\/p>\n\n\n\n

     \u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0627\u0631\u062a\u0628\u0627\u0637 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u063a\u0631\u0628\u064a\u060c \u0627\u0644\u0630\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0628\u0627\u0644\u062e\u0631\u0641 \u0648\u0627\u0644\u062a\u062f\u0647\u0648\u0631 \u0627\u0644\u0645\u0639\u0631\u0641\u064a \u0648\u0646\u0642\u0635 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0627\u0644\u0625\u062f\u0631\u0627\u0643\u060c \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629<\/a> (Kim, 2017) \u0627\u0644\u062a\u064a \u0634\u0645\u0644\u062a 317 \u0637\u0641\u0644 \u0643\u0648\u0631\u064a \u064a\u062a\u0645\u062a\u0639\u0648\u0646 \u0628\u0635\u062d\u0629 \u062c\u064a\u062f\u0629\u060c \u062a\u0623\u062b\u0631 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0645\u0639\u0631\u0641\u064a\u0629 \u0639\u0646\u062f \u0627\u0644\u0630\u064a\u0646 \u062a\u0646\u0627\u0648\u0644\u0648\u0627 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0645\u062b\u0644: \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0623\u0628\u064a\u0636 \u0648\u0627\u0644\u0645\u0639\u0643\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0630\u0627\u0643\u0631\u0629 \u0642\u0635\u064a\u0631\u0629 \u0627\u0644\u0623\u0645\u062f \u0648\u0627\u0644\u062f\u0627\u0626\u0645\u0629.<\/p>\n\n\n\n

    \u0643\u0645\u0627 \u064a\u0639\u062f \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u0623\u062d\u062f \u0623\u0647\u0645 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0647\u0645 \u0628\u0639\u062f\u0629 \u0623\u062f\u0648\u0627\u0631 \u062d\u064a\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u062d\u064a\u062b \u062a\u0645 \u0631\u0628\u0637 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u0646\u062e\u0641\u0636\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u0628\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0636\u0639\u0641 \u0627\u0644\u0630\u0627\u0643\u0631\u0629 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632.<\/p>\n\n\n\n

    \u062a\u0634\u064a\u0631 \u0646\u062a\u0627\u0626\u062c \u062f\u0631\u0627\u0633\u0629<\/a> (Miller, 2015) \u0627\u0644\u062a\u064a \u062a\u0627\u0628\u0639\u062a 318 \u0645\u0634\u0627\u0631\u0643 \u0645\u0646 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0644\u0645\u062f\u0629 5 \u0633\u0646\u0648\u0627\u062a\u060c \u0623\u0646 \u0627\u0644\u0630\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0639\u0627\u0646\u0648\u0627 \u0645\u0646 \u0627\u0644\u0646\u0633\u064a\u0627\u0646 \u0648\u0636\u0639\u0641 \u0642\u062f\u0631\u0627\u062a\u0647\u0645 \u0627\u0644\u0645\u0639\u0631\u0641\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0645\u0646 \u0627\u0644\u0628\u0627\u0642\u064a\u060c \u0643\u0645\u0627 \u062a\u0645 \u0631\u0628\u0637 \u0646\u0642\u0635 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628\u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u062e\u0631\u0641.<\/p>\n\n\n\n

    \u064a\u0639\u062a\u0628\u0631 \u0646\u0642\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u062f) \u0634\u0627\u0626\u0639 \u062c\u062f\u064b\u0627\u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0627\u062e\u0627\u062a \u0627\u0644\u0628\u0627\u0631\u062f\u0629 \u0648\u0639\u0646\u062f \u0623\u0635\u062d\u0627\u0628 \u0627\u0644\u0628\u0634\u0631\u0629 \u0627\u0644\u0633\u0645\u0631\u0627\u0621. \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0637\u0628\u064a\u0628\u0643 \u0627\u0644\u062e\u0627\u0635 \u062d\u0648\u0644 \u0625\u062c\u0631\u0627\u0621 \u0641\u062d\u0635 \u062f\u0645 \u0644\u0645\u0639\u0631\u0641\u0629 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0623\u062e\u0630 \u0645\u0643\u0645\u0644\u0627\u062a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f.<\/p>\n\n\n\n

      \n
    1. \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645<\/strong><\/li>\n<\/ol>\n\n\n\n

      \u062a\u0624\u062b\u0631 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u062c\u0633\u062f\u064a\u0629<\/a> \u0648\u0627\u0644\u0646\u0641\u0633\u064a\u0629 \u0644\u0644\u0634\u062e\u0635\u060c \u0648\u0642\u062f \u0623\u062b\u0628\u062a\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0623\u062e\u064a\u0631\u0629 \u0623\u0646\u0647\u0627 \u0645\u0641\u064a\u062f\u0629 \u0644\u0646\u0645\u0648 \u0627\u0644\u062f\u0645\u0627\u063a \u0648\u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0630\u0627\u0643\u0631\u0629 \u0644\u062f\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0645\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0639\u0645\u0627\u0631\u060c \u0645\u0646 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0625\u0644\u0649 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646\u060c \u062d\u064a\u062b \u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629<\/a> (Hogan, 2013)\u060c \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 144 \u0634\u062e\u0635 \u062a\u062a\u0631\u0627\u0648\u062d \u0623\u0639\u0645\u0627\u0631\u0647\u0645 \u0628\u064a\u0646 19 \u0648 93 \u0639\u0627\u0645\u060c \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629 \u0639\u0644\u0649 \u062f\u0631\u0627\u062c\u0629 \u062b\u0627\u0628\u062a\u0629 \u0644\u0645\u062f\u0629 15 \u062f\u0642\u064a\u0642\u0629 \u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645\u060c \u0623\u062f\u062a \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0645\u0639\u0631\u0641\u064a\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0630\u0627\u0643\u0631\u0629 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0646\u062f \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0645\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0639\u0645\u0627\u0631. <\/p>\n\n\n\n

      \u0643\u0645\u0627 \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u0632\u064a\u062f \u0645\u0646 \u0625\u0641\u0631\u0627\u0632 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0648\u0627\u0642\u064a\u0629 \u0644\u0644\u0623\u0639\u0635\u0627\u0628\u060c \u0648\u062a\u062d\u0633\u0646 \u0646\u0645\u0648 \u0648\u062a\u0637\u0648\u0631 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0639\u0635\u0628\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u062f\u0645\u0627\u063a\u060c \u0648\u062a\u0631\u062a\u0628\u0637 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0628\u0645\u0631\u062d\u0644\u0629 \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0639\u0645\u0631 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u062e\u0631\u0641 \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0628\u0627\u0644\u0633\u0646.<\/p>\n\n\n\n

      \u064a\u0639\u062f \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0645\u0639\u062a\u062f\u0644 \u0644\u0644\u062c\u0633\u0645 \u0623\u062d\u062f \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u062a\u0643 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0646\u0641\u0633\u064a\u0629\u060c \u0648\u0642\u062f \u0623\u062b\u0628\u062a\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u062f\u0648\u0631 \u0627\u0644\u0633\u0645\u0646\u0629 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062f\u0647\u0648\u0631 \u0627\u0644\u0645\u0639\u0631\u0641\u064a\u060c \u0641\u0642\u062f \u062a\u0624\u062f\u064a \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0645\u0646\u0629 \u0625\u0644\u0649 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0645\u0648\u0631\u062b\u0627\u062a \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0642\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0631\u0641\u064a\u0629 \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a\u060c \u0645\u0645\u0627 \u064a\u0624\u062b\u0631 \u0633\u0644\u0628\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0630\u0627\u0643\u0631\u0629.<\/p>\n\n\n\n

      \u0643\u0645\u0627 \u064a\u064f\u062d\u062a\u0645\u0644 \u0623\u0646 \u062a\u0624\u062f\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0648\u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u062f\u0627\u0621 \u0627\u0644\u0633\u0643\u0631\u064a\u060c \u0645\u0627 \u064a\u0624\u062b\u0631 \u0633\u0644\u0628\u064b\u0627 \u0639\u0644\u0649 \u0635\u062d\u0629 \u062c\u0647\u0627\u0632\u0643 \u0627\u0644\u0639\u0635\u0628\u064a\u060c \u062d\u064a\u062b \u062a\u0628\u064a\u0651\u0646 \u062f\u0631\u0627\u0633\u0629<\/a> (Cheke, 2016)\u060c \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 50 \u0634\u062e\u0635\u064b\u0627 \u062a\u062a\u0631\u0627\u0648\u062d \u0623\u0639\u0645\u0627\u0631\u0647\u0645 \u0628\u064a\u0646 18 \u0648 35 \u0639\u0627\u0645\u064b\u0627\u060c \u0627\u0631\u062a\u0628\u0627\u0637 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 (BMI) \u0628\u0633\u0648\u0621 \u0627\u0644\u0623\u062f\u0627\u0621 \u0641\u064a \u0627\u062e\u062a\u0628\u0627\u0631\u0627\u062a \u0627\u0644\u0630\u0627\u0643\u0631\u0629\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0632\u0647\u0627\u064a\u0645\u0631 \u0627\u0644\u0630\u064a \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0631\u0627\u062c\u0639 \u0627\u0644\u0630\u0627\u0643\u0631\u0629 \u0648\u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0625\u062f\u0631\u0627\u0643\u064a\u0629.<\/p>\n\n\n\n

        \n
      1. \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645<\/strong><\/li>\n<\/ol>\n\n\n\n

        \u062a\u0633\u0627\u0647\u0645 \u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645 \u0628\u0636\u0639\u0641 \u0627\u0644\u0630\u0627\u0643\u0631\u0629\u060c \u0625\u0630 \u064a\u0644\u0639\u0628 \u0627\u0644\u0646\u0648\u0645 \u062f\u0648\u0631\u064b\u0627 \u0647\u0627\u0645\u064b\u0627 \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u062a\u0648\u062d\u064a\u062f \u0627\u0644\u0630\u0627\u0643\u0631\u0629\u060c \u0648\u0647\u064a \u0639\u0645\u0644\u064a\u0629 \u064a\u062a\u0645 \u0641\u064a\u0647\u0627 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0630\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0642\u0631\u064a\u0628\u0629 \u0648\u062a\u062d\u0648\u064a\u0644\u0647\u0627 \u0625\u0644\u0649 \u0630\u0643\u0631\u064a\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u0645\u062f. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644: \u0642\u0627\u0645 \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0628\u062f\u0631\u0627\u0633\u0629<\/a> (Potkin, 2012)\u060c \u0628\u0645\u062a\u0627\u0628\u0639\u0629 \u0622\u062b\u0627\u0631 \u0627\u0644\u0646\u0648\u0645 \u0639\u0644\u0649 40 \u0637\u0641\u0644\u0627\u064b \u062a\u062a\u0631\u0627\u0648\u062d \u0623\u0639\u0645\u0627\u0631\u0647\u0645 \u0628\u064a\u0646 10 \u064814 \u0639\u0627\u0645\u060c \u062d\u064a\u062b \u062a\u0645 \u062a\u062f\u0631\u064a\u0628 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0639\u0644\u0649 \u0627\u062e\u062a\u0628\u0627\u0631\u0627\u062a \u0627\u0644\u0630\u0627\u0643\u0631\u0629 \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0621\u060c \u062b\u0645 \u062a\u0645 \u0627\u062e\u062a\u0628\u0627\u0631\u0647\u0645 \u0641\u064a \u0635\u0628\u0627\u062d \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062a\u0627\u0644\u064a \u0628\u0639\u062f \u0646\u0648\u0645 \u0644\u064a\u0644\u064a. \u062a\u0645 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0648\u0627\u062e\u062a\u0628\u0627\u0631\u0647\u0627 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u064a\u0648\u0645\u060c \u062f\u0648\u0646 \u0646\u0648\u0645 \u0628\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0627\u0644\u0627\u062e\u062a\u0628\u0627\u0631\u060c \u0628\u064a\u0651\u0646\u062a \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u062a\u0641\u0648\u0651\u0642 \u0623\u062f\u0627\u0621 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062a\u064a \u0646\u0627\u0645\u062a \u0628\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0627\u0644\u0627\u062e\u062a\u0628\u0627\u0631 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0628\u0646\u0633\u0628\u0629 20\u066a \u0639\u0646 \u0627\u0644\u0628\u0627\u0642\u064a.<\/p>\n\n\n\n

        \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u064a\u0648\u0635\u064a \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0628\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 7 – 9 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0643\u0644 \u0644\u064a\u0644\u0629 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0645\u062b\u0644\u0649.<\/p>\n\n\n\n

          \n
        1. \u0627\u0644\u062a\u0623\u0645\u0644 \u0648\u0627\u0644\u064a\u0642\u0638\u0629 \u0627\u0644\u0630\u0647\u0646\u064a\u0629<\/strong><\/li>\n<\/ol>\n\n\n\n

          \u0642\u062f \u062a\u0624\u062b\u0631 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0623\u0645\u0644 \u0628\u0634\u0643\u0644 \u0625\u064a\u062c\u0627\u0628\u064a \u0639\u0644\u0649 \u0635\u062d\u062a\u0643 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0646\u0641\u0633\u064a\u0629\u060c \u0641\u0642\u062f \u0623\u064f\u062b\u0628\u062a \u062f\u0648\u0631\u0647\u0627 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0632\u0645\u0646\u0629\u060c \u0648\u062a\u0628\u064a\u0651\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0623\u0645\u0644 \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0630\u0627\u0643\u0631\u0629 \u0642\u0635\u064a\u0631\u0629 \u0627\u0644\u0623\u0645\u062f \u0644\u062f\u0649 \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0639\u0645\u0627\u0631\u060c \u0645\u0646 \u0627\u0644\u0634\u0628\u0627\u0628 \u0625\u0644\u0649 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646. \u062a\u0634\u064a\u0631 \u062f\u0631\u0627\u0633\u0629<\/a> (Ching, 2015)\u060c \u0625\u0644\u0649 \u062a\u062d\u0633\u0651\u0646 \u0627\u0644\u0630\u0627\u0643\u0631\u0629 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0623\u0645\u0627\u0643\u0646 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u062a\u0630\u0643\u0651\u0631 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0648\u0645\u0639\u0627\u0644\u062c\u062a\u0647\u0627\u060c \u0644\u062f\u0649 \u0637\u0644\u0627\u0628 \u0627\u0644\u062c\u0627\u0645\u0639\u0627\u062a \u0627\u0644\u062a\u0627\u064a\u0648\u0627\u0646\u064a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u0634\u0627\u0631\u0643\u0648\u0627 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0623\u0645\u0644 \u0648\u0627\u0644\u064a\u0642\u0638\u0629 \u0627\u0644\u0630\u0647\u0646\u064a\u0629.<\/p>\n\n\n\n

          \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u064a\u0642\u0638\u0629 \u062d\u0627\u0644\u0629 \u0630\u0647\u0646\u064a\u0629 \u064a\u062a\u0645 \u0641\u064a\u0647\u0627 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0648\u0636\u0639\u0643 \u0627\u0644\u062d\u0627\u0644\u064a\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0639\u064a \u0628\u0645\u062d\u064a\u0637\u0643 \u0648\u0645\u0634\u0627\u0639\u0631\u0643\u060c \u0648\u0623\u062b\u0628\u062a\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0641\u0639\u0627\u0644\u064a\u062a\u0647\u0627 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0627\u0644\u0630\u0627\u0643\u0631\u0629\u060c \u0641\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629<\/a> (Brown, 2016)\u060c \u0627\u0644\u062a\u064a \u0634\u0645\u0644\u062a 293 \u0637\u0627\u0644\u0628 \u0641\u064a \u0639\u0644\u0645 \u0627\u0644\u0646\u0641\u0633\u060c \u062a\u062d\u0633\u0651\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0633\u062a\u0630\u0643\u0627\u0631 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0639\u0646\u062f \u0627\u0644\u0630\u064a\u0646 \u062e\u0636\u0639\u0648\u0627 \u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u064a\u0642\u0638\u0629 \u0627\u0644\u0630\u0647\u0646\u064a\u0629\u060c \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0637\u0644\u0627\u0628 \u0627\u0644\u0630\u064a\u0646 \u0644\u0645 \u064a\u062a\u0644\u0642\u0648\u0627 \u0623\u064a \u062a\u062f\u0631\u064a\u0628.<\/p>\n\n\n\n

            \n
          1. \u062a\u0645\u0631\u064a\u0646 \u0639\u0642\u0644\u0643<\/strong><\/li>\n<\/ol>\n\n\n\n

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             \u0628\u064a\u0651\u0646\u062a \u0646\u062a\u0627\u0626\u062c \u062f\u0631\u0627\u0633\u0629<\/a> (Hardy, 2015)\u060c \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 4715 \u0634\u062e\u0635 \u0628\u0639\u062f \u0625\u062a\u0645\u0627\u0645 15 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062f\u0645\u0627\u063a \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a \u0644\u0645\u062f\u0629 5 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u062a\u062d\u0633\u0651\u0646 \u0630\u0627\u0643\u0631\u062a\u0647\u0645 \u0627\u0644\u0642\u0631\u064a\u0628\u0629 \u0648\u0627\u0644\u0628\u0639\u064a\u062f\u0629 \u0648\u0642\u062f\u0631\u062a\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u062d\u0644 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0628\u0627\u0644\u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0639 \u0628\u0642\u064a\u0629 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646\u060c \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u062e\u0631\u0641 \u0644\u062f\u0649 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646.<\/p>\n\n\n\n

            \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0637\u0628\u064a\u0628 \u0623\u0648 \u0645\u0639\u0627\u0644\u062c \u0646\u0641\u0633\u064a \u0645\u062e\u062a\u0635 \u0644\u062a\u0642\u062f\u064a\u0645 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u0644\u0642\u064b\u0627 \u0628\u0634\u0623\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0630\u0627\u0643\u0631\u0629 \u0648\u0646\u0642\u0635 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0628\u0634\u0643\u0644 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0623\u0646\u0634\u0637\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0623\u0648 \u0644\u0627\u062d\u0638\u062a \u0623\u0646\u0647\u0627 \u062a\u0632\u062f\u0627\u062f \u0633\u0648\u0621\u064b\u0627\u060c \u0648\u0630\u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062d\u0645\u064a\u0644 \u062a\u0637\u0628\u064a\u0642 \u0644\u0628\u064a\u0647<\/a> \u0645\u062c\u0627\u0646\u064b\u0627\u060c \u0648\u062d\u062c\u0632 \u0645\u0648\u0639\u062f \u0627\u0633\u062a\u0634\u0627\u0631\u062a\u0643 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u062e\u0637\u0648\u0627\u062a \u0628\u0633\u064a\u0637\u0629 \u0648\u0645\u0646 \u0645\u0646\u0632\u0644\u0643. \u0623\u0646\u0634\u0626 \u062d\u0633\u0627\u0628\u0643 \u0627\u0644\u0634\u062e\u0635\u064a \u0627\u0644\u0622\u0646 \u0648\u0627\u062a\u0631\u0643 \u0627\u0644\u0628\u0627\u0642\u064a \u0639\u0644\u064a\u0646\u0627.<\/p>\n\n\n\n

            \u0627\u0644\u0645\u0631\u0627\u062c\u0639: <\/strong><\/h2>\n\n\n\n

            1- <\/strong>Pase MP, Himali JJ, Jacques PF, DeCarli C, Satizabal CL, Aparicio H, Vasan RS, Beiser AS, Seshadri S. “Sugary beverage intake and preclinical Alzheimer’s disease in the community”<\/a>. Alzheimer’s Dement. 2017 Sep;13(9):955-964. doi: 10.1016\/j.jalz.2017.01.024. Epub 2017 Mar 6. PMID: 28274718; PMCID: PMC6820519.<\/p>\n\n\n\n

            2- Yurko-Mauro, Karin, et al. \u201cDocosahexaenoic acid and adult memory: a systematic review and meta-analysis.\u201d<\/a> PloS one vol. 10,3 e0120391. 18 Mar. 2015, doi:10.1371\/journal.pone.0120391<\/p>\n\n\n\n

            3- Kim, Jin Young, and Seung Wan Kang. \u201cRelationships between Dietary Intake and Cognitive Function in Healthy Korean Children and Adolescents.\u201d<\/a> Journal of lifestyle medicine vol. 7,1 (2017): 10-17. doi:10.15280\/jlm.2017.7.1.10<\/p>\n\n\n\n

            4- Miller JW, Harvey DJ, Beckett LA, Green R, Farias ST, Reed BR, Olichney JM, Mungas DM, DeCarli C. “Vitamin D Status and Rates of Cognitive Decline in a Multiethnic Cohort of Older Adults.”<\/a> JAMA Neurol. 2015 Nov;72(11):1295-303. doi: 10.1001\/jamaneurol.2015.2115. PMID: 26366714; PMCID: PMC5023277.<\/p>\n\n\n\n

            5- Hogan, Candice L et al. \u201cExercise holds immediate benefits for affect and cognition in younger and older adults.\u201d<\/a> Psychology and aging vol. 28,2 (2013): 587-94. doi:10.1037\/a0032634<\/p>\n\n\n\n

            6- Cheke, Lucy G et al. \u201cHigher body mass index is associated with episodic memory deficits in young adults.\u201d<\/a> Quarterly journal of experimental psychology (2006) vol. 69,11 (2016): 2305-16. doi:10.1080\/17470218.2015.1099163<\/p>\n\n\n\n

            7- Potkin, Katya Trudeau, and William E Bunney Jr. \u201cSleep improves memory: the effect of sleep on long term memory in early adolescence.\u201d<\/a> PloS one vol. 7,8 (2012): e42191. doi:10.1371\/journal.pone.0042191<\/p>\n\n\n\n

            8- Ching, Ho-Hoi, et al. \u201cEffects of a Mindfulness Meditation Course on Learning and Cognitive Performance among University Students in Taiwan.\u201d<\/a> Evidence-based complementary and alternative medicine: eCAM vol. 2015 (2015): 254358. doi:10.1155\/2015\/254358<\/p>\n\n\n\n

            9- Brown, Kirk Warren, et al. \u201cMindfulness Enhances Episodic Memory Performance: Evidence from a Multimethod Investigation.\u201d<\/a> PloS one vol. 11,4 e0153309. 26 Apr. 2016, doi:10.1371\/journal.pone.0153309<\/p>\n\n\n\n

            10- Hardy JL, Nelson RA, Thomason ME, Sternberg DA, Katovich K, Farzin F, Scanlon M. “Enhancing Cognitive Abilities with Comprehensive Training: A Large, Online, Randomized, Active-Controlled Trial<\/a>“. PLoS One. 2015 Sep 2;10(9):e0134467. doi 10.1371\/journal.pone.0134467. PMID: 26333022; PMCID: PMC4557999.<\/p>\n\n\n\n

            11- 14 Natural Ways to Improve Your Memory<\/a>, www.healthline.com, retrieved on 1\/6\/2023. <\/p>\n\n\n\n

            12- Memory loss: 7 tips to improve your memory<\/a>, www.mayoclinic.org, retrieved on 1\/6\/2023.<\/p>\n","protected":false},"excerpt":{"rendered":"

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