1 - Chii Chaungaita Kuti Usimbise Pfungwa Dzako?
Kunyange iwe uchigona kuziva kuti unoda kushandisa muviri wako, waiziva here kuti zvinogonawo kukosha kushandisa pfungwa dzako? Iwe wakangodaro wakanzwa mutambo wekare "ushandise kana kuti uurasire." Vatsvakurudzi vazhinji vanotenda kuti izvi zvinoshanda kune utano hwehuropi.
Kurovedza ubongo ndihwo hutsinye hwose mazuva ano, kazhinji hunoitwa senzira yekugadzirisa pfungwa dzako uye kunyange kukurudzira huchenjeri. Kunyange zvazvo masayendisiti akawanda ekufungisisa anoratidza kuti izvo zvinotaura nezvehuropi hwekurovedza zvose zvinonyanyisa uye zvinotsausa, kune zvakawanda zvekutsvakurudza zvichiratidza kuti mamwe marudzi emabasa angave anobatsira utano hwehuropi hwako.
Uropi hwepurasitiki hunobvumira kuti hugadzirise uye huchinje, kunyange iwe uchikura. Sezvaunodzidza zvinhu zvitsva, unogona kusika nekusimbisa neural pathways uye makanzura. Izvi zvinobatsira kuita kuti uropi hwako huve hwakasimba, asi hunogonawo kubatsira kuti huve hunochinja uye hunogona kugadziriswa kuchinja.
Kunyange zvazvo vatsvakurudzi vachiri kukakavadzana kuti kana kwete huropi hurosi hunogona kukuita kuti uve wakachenjera , nyanzvi dzinobvumirana kuti kuoma uye ruzivo rwehutano hunogona kushandiswa kuchengetedza nekusimbisa pfungwa dzako. Izvo zvikomborero zvinogona kunyanya kubatsira pakuchengeta pfungwa dzako dzakakosha sezvaunokura.
Chimwe chidzidzo chakazara chakabatanidza vanopfuura 2 800 vatori vechikamu pamusoro pemakore makumi matanhatu nemashanu avo vanoita umwe wevatatu maitiro akasiyana ekudzidzira kugona. Mitemo yekurovedza inoshandiswa inosanganisira nguva yekushanda kwekurovedza, yekudzidzira kuchengetedza uye kurovedza mazano.
Vatsvakurudzi vakaona kuti avo vari mukukurumidza kwekugadzirisa boka vakawana zvikomborero zvakanyanya, zvichida nokuti kudzidziswa kwakaguma nehupamhi hwehutano hwekuita basa. Zvisinei, mapoka matatu aya akabatsirwa, achidzivirirwa kubva pakusagadzikana kwemazera ekuzvarwa kwakagara kwemakore mashanu.
Zviri pachena kuti mamwe mabasa epfungwa anogona kuva nehupi hunokosha hunobatsira.
Iye zvino ngatitorei humwe huropi huro hunogona kuita kumba. Kunyange zvazvo mitsara iyi yeuropi isingagadziri kuti iwe uwedzere kuchenjera, unogona kuona kuti iwe unonzwa uine pfungwa mupfungwa uye unonzwisisika wakasimba kana iwe uchizviita nguva dzose.
Zvimwe zvakare: Imwe yenzira dzakanakisisa yekusimbisa pfungwa dzako dzinotora kuzvipira, asi ihwowo ndewimwe inoshanda uye inobatsira. Tsvaga zvaunoda kuita kuti uwane uropi hwako huri muchikwata chepamusoro.
2 - Chenjerera Muviri Wako Kuti Uchengetedze Pfungwa Dzako
Kana iwe uchida kutarisira pfungwa yako, unotanga kutanga nekuchengeta muviri wako. Kutsvakurudza kune nguva uye nguva zvakare vakaratidza kuti vanhu vanobatana nemitemo yakanaka sekuita muviri uye kudya kwakakwana havakwanisi kugadziriswa kwepfungwa dzinoenderana nekukwegura.
Zvidzidzo zvekare zvinoratidza kuti kurovedza muviri kunogona kuita kuti uve wakachenjera uye kudzivirira ubongo hwako kubva ku shrinkage sezvazviri makore . Kutsvakurudza kwave kwakaratidza kuti kurovedza muviri kunogona kuwedzera neurogenisis , kana kuumbwa kwemasero matsva europi, mumagetsi europi.
Chimwe chekudzidza chakabudiswa muna 2013 chakatarisa maitiro ekuita zvakanaka mune varume vanoda kusvika 2 300 pamusoro pemakore makumi matatu. Vatsvakurudzi vakatarisa maitiro evatori vechikamu uye maitiro ekuziva kwekutangira kubva muzera remakore apakati vakaona kufambira mberi kwavo mukukwegura.
Vatsvakurudzi vakawana kuti varume avo vaiita mamwe maitiro ehutano hwakanaka vaive nevanenge makumi matanhatu kubva muzana kubva muzana muzana vashoma kuti vave nehutano hwekuziva uye hwekushaya mungozo sezvavanenge vakwegura. Aya maitiro ane hutano akabatanidza kusasvuta, kuchengetedza BMI ine utano, kugara uchishandisa muviri, kupedza mizhinji yemiriwo uye michero uye kudya zvinodhaka zvakaderera zvakanyanya.
Saka kana iwe uchida kuvaka pfungwa yakanaka, tanga nekushanda pahutano hwako pakutanga. Enda kunofamba, tanga kuwedzera michero nemiriwo mutsva mukudya kwako uye edza kurega tsika dzakashata dzakadai sedoro rinodhaka kana kushandiswa kwefodya. Mamwe aya angave akaoma kupfuura mamwe, asi uropi hwako hunokutendai kwemakore anotevera.
3 - Dhonza Mepu yeKuta Yenyu kubva ku Memory
Kunyange iwe unganzwa sokuti unokwanisa kufamba mumigwagwa yeunharaunda yako nemaziso ako akavharwa, edza kupikisa ubongo hwako nekugadzira mepu yeguta rako kana nzvimbo yako kubva mumusoro. Kwete cheating! Edza kubatanidza migwagwa mikuru, mikuru yemigwagwa yepamiganhu uye nzvimbo dzenharaunda dzenharaunda.
Paunenge wapedza, fanisa mapepa ako ekurangarira kumapu chaiwo eharaunda. Wakaita sei? Iwe wakashamiswa nezvimwe zvezvinhu zvawakasuwa here? Kana ukaona kuti basa iri rakanyanya nyore, edza kutora nzvimbo shomanana inozivikanwa kubva mumusoro, yakadai semepu yeUnited States yose kana yeEurope, uye edza kuverenga nyika yose kana nyika.
Kufamba nzira yako kuenda kuchitorosi kana hofisi yechiremba inogona kuoneka yakajeka uye inenge iri nyore kana uri shure kwegumbo remotokari yako. Zvisinei, kuzvisunga kuti uyeuke kurongeka kwemuvakidzani wako uyewo kutora uye kunyorera kunobatsira kushandisa nzvimbo dzakasiyana dzeuropi hwako. Uropi hwekutsvakurudza tsvakurudzo wakaratidza kakawanda kuti ndiyo chaiyo mitambo yemabasa akaoma uye yakaoma iyo inopa rubatsiro rukuru kune uropi hwako.
4 - Dzidza chimwe chinhu chitsva
Uropi hunodikanwa hunodikanwa humwe kuzvipira, asiwo humwe unogona kukupa benzi rakanyanya buck yako. Yeuka kuti vatsvakurudzi vanodavira sei kuti kubudirira kwekurovedza muviri kunodzidzisa ndeyeya yakaoma, inoverengeka uye yakaoma? Kudzidza chimwe chinhu chitsva inzira imwe yekuchengetedza uropi hwako pazvigunwe zvayo uye kuramba uchitaura matambudziko matsva.
Mune imwe tsvakurudzo, tsvakurudzo yakapa vanhu vakwegura kuti vadzidze unyanzvi hwakasiyana-siyana huripo kubva pamifananidzo yekudhijita kusvika kudivi. Vakabva vaita miedzo yekuyeuka uye vakaenzanisa mapoka ekuedza kutonga mapoka. Vaya vaiva mumapoka ekudzora vakanga vaita mabasa aifadza asi kwete zvinetso zvepfungwa zvakadai sekuona mafirimu nekuteerera redhiyo.
Vatsvakurudzi vakaona kuti ivo chete avo vatori vechikamu avo vakanga vadzidza unyanzvi hutsva vakaona kuvandudzwa pamarangariro ekuyeuka. Vakazivawo kuti izvi zvakagadziriswa zviyeuchidzo zvakanga zvichiripo apo zvakaedzwa zvakare gore rakatevera.
Zvimwe zvinhu zvaungada kuedza zvinosanganisira kudzidza mutauro mutsva, kudzidza kutamba chiridzwa chemimhanzi kana kudzidza chido chekuita. Hausi kungotarisa pfungwa dzako, asi iwewo unoramba uchidzidza chimwe chinhu chitsva sezvo iwe uchiramba uchiwedzera unyanzvi hwako uye huri nani.
5 - Edza Kushandisa Ruoko Rwako Rusingasviki
Izvo zvinotevera unofadza uropi hunoshandiswa iyo imwe nyanzvi yeuropeologist inogona kubatsira inogona "kuchengetedza uropi hwako huri hupenyu."
Mubhuku rake, Keep Your Brain Alive: 83 Neurobic Exercises Kuti Udzivirire Kurasikirwa Kwechirangaridzo uye Kuwedzera Mental Fitness , nyanzvi yezvematongerwo enyika Lawrence Katz anorumbidza kushandisa ruoko rwako rusina simba kusimbisa pfungwa yako. Nokuti kushandisa ruoko rwako rwakasiyana kunogona kunge kwakaoma, zvinogona kuva nzira yakanaka yekuwedzera huropi.
Edza kuchinja ruoko iwe uchidya kudya kwemanheru kana iwe uri kuedza kunyora chimwe chinhu pasi. Zvichava zvakaoma, asi iyo ndiyo chaiyo. Mabasa ehutano anoshanda zvakanyanya ndeaya asingadi nyore nyore.
Kunotevera ndeye basa raunofunga zuva rega rega, asi iwe unogona kunge usingazivi kuti zvinobatsira sei simba rako rekufunga.
6 - Shingaira
Zvidzidzo zvinoratidza kuti vanhu vari kushingaira mumagariro evanhu variwo pangozi yakaderera yekudzivirira chirwere chetementia uye chirwere cheAlzheimer. Kushamwaridzana kunowanzotora nzvimbo dzakawanda dzouropi uye mimwe miitiro yezvemagariro evanhu inosanganisirawo zvinhu zvemuviri, zvakadai sokutamba mutambo, izvo zvinobatsirawo mupfungwa dzako.
Kunyangwe iwe uri wekutsvaga, kutsvaga kushamwaridzana kwevanhu kunogona kubatsira kune uropi hwako munguva pfupi uye kwenguva refu. Dzimwe pfungwa dzekugara mune zvekushandira pamwe chete dzinosanganisira kusainira mikana yekuzvipira munharaunda yako, kupinda muchikwata, kusayina boka rekufamba, nekugara uri pedyo nevako neshamwari dzako.
7 - Fungisisa
Izvo zvinotevera uropi huro hunenge hwave huchishandiswa kwezviuru zvemakore asi huchangobva kuwana kukohwa kukuru kwehubudirira hwahwo.
Uropi humwe uhwo hungave usina kumbofunga hungave huri kunyanya kubudirira - kufungisisa. Kunyatsofungisisa kufungisisa kunyanya kushatirwa panguva iyo, kufungidzirwa nevakanaka vezvepfungwa , vatungamiri vebhizimisi uye vamwe vanorapa utano. Iwe usati wataura kuti tsika iyi yekare yeBuddhist ndeyeNew Age yewe, funga zvimwe zvekutsvakurudza zvinoratidza zvizhinji zvakakosha zvekufungisisa.
Zvidzidzo zvinoratidza kuti kufungisisa kwepfungwa kunogona kubatsira kubatanidza nzira itsva dzeveurusiki, zvichiita kuti uwedzere unyanzvi hwekucherechedza uye kuwedzera mafungiro ekuchinja. Kutsvakurudza kwakaratidzawo kuti kufungisisa kunogona kubatsira kuvandudza kutarira , kuisa pfungwa, kunzwira urombo uye kunyange kusagadzikana. Zvidzidzo zvakare zvinoratidza kuti kufungisisa kunogona kuwedzera simba rekushandira chiyeuchidzo.
Wagadzirira here kuedza uropi hunoita? Heano nhungamiro inokurumidza yekuita pfungwa yekufungisisa kufungisisa . Unogonawo kutarisa mamwe mazano anobatsira ekubatanidza kufunga mupfungwa dzako muupenyu hwezuva nezuva .
Kana wamboedza zvimwe zveiuropi idzi, iwe ungasara uri kushamisika kana mumwe wevaya veIndaneti "mazano ehupfungwa" angabatsira zvakare. Zvadaro, ngationgororei kana zvisizvo, kana mapurogiramu, mapurogiramu uye mapurogiramu zvingave zvakakodzera here nguva yako.
8 - Ko Zvakadini Nevose Vaya Macheza Okurovedza Ubongo?
Mikana ingangodaro yakanaka kwazvo kuti iwe wakanzwa kana, kana kunyange akaedza, mamwe emhando dzemhando dzehuropi, mawebsite, uye mapurogiramu ari kunze uko. Zvizhinji zvezvivigirisi izvi zvinotaura kuti uropi hutachiona hunoita kuti uwedzere kuchinja mafungiro ako, huchengetedze mupfungwa dzako sezvaunokura uye kunyange kutoita kuti uwedzere kuchenjera .
Kunyange painezve nharo huru pamusoro pekuti kana izvi hazvisi izvo ndezvechokwadi, pane mukana wokutamba mhando idzi dzemitambo yemafungiro zvingave zvakanaka kune uropi hwako. Zvakadini chaizvoizvo zvichiri kukwira kukakavadzana. Kana iwe uchifunga kuti iwe unofara mitambo yakadai, heino urongwa hwakanaka hwekudzidzisa huropi humwe unogona kuda kutarisa.
Kana, kunyange zvakadaro, iwe watopedza nguva yakawandisa uchitarisa pane kombiyuta yako kana kuti smartphone, nguva yako ingangodaro zviri nani zvakanyatsoshandiswa kubuda kunze kwekufambisa, kufarira chido chekutsvaga kana kushanyira neshamwari. Zvose izvi zvinogona kuva nemigumisiro yakareba kwenguva refu pane utano uye hutano hwehuropi hwako.
> Sources
> Elwood, P, Galante, J, Pickering, J, Palmer, S, Bayer, A, Ben-Shlomo, Y, Longley, M, & Gallacher. J. Maitiro ehutano hwakanaka anoderedza kuitika kwezvirwere zvisingaperi uye kuora mwoyo: Uchapupu kubva Caerphilly cohort study. PLoS One. 2013; 8 (12): e81877. doi: 10.1371 / magazini.pone.0081877.
> Park, DC, Lodi-Smith, J, Drew, L, Haber, S, Hebrank, A, Bischof, GN, & Aamodt, W. Zvinogadziriswa zvakasimba pakuziva kugadziriswa kwevanhu vakwegura: Chigadzirwa che synapse. Psychological Science. 2013; doi: 10.1177 / 0956797613499592
> Wolinksy, FD, Unverzagt, FW, Smith, DM, Jones, R, Stoddard, A, & Tennstedt, SL.ICHINHU chiitiko chekudzidzira chiitiko uye hutano hwehutano hwehutano: Kudzivirirwa kunogara kwemakore mashanu. The Journals of Gerontology, Series A: Biological Sciences. 2006; 61 (12): 1324-1329.