Zviri nyore Zvisungo zveMutano Mukuru
Kushungurudzika kwekushungurudzika kwakabatanidzwa nehuwandu hwehutano hwakanaka uye hukama hwakanaka. Apo kusarura kunoratidzika kuva nguva yekudzvinyirira kuduku. Mushure mezvose, nekudzvinyirira kwebasa kwakatsungirira kwemakumi emakore kubva pamufananidzo, mumwe angashamisika kana kune humwe hutambudziro mushure mekurega basa - kushungurudzika kwakanyanya kunogona kubva kune hukama, mari, uye kubhadhara pachako, uye kubva kune dzimwe nzvimbo dzakawanda upenyu.
Izvi zvinotevera nzira dzinobatsira dzekusimudzira kushungurudza izvo zvingave zvakanyanyobatsira kune hutano hwakakura.
Kufungisisa
Zvidzidzo pamusoro pokufungisisa zvinoratidza kuti hazvigoni kungoita zororo kubva pakunetseka kana zvichishandiswa asi zvinogona kubatsira kuvaka rudzi rwekuzvidzivirira kumanikidziro yeramangwana - kushushikana kwako kunogona kukonzerwa kashoma kana iwe uchifungisisa nguva dzose. Kufungisisa zvakare kunakidza kugadziriswa kwevakuru nokuda kwekuti hazvidi zvinhu zvakakosha kana zvigadziro zvemuviri, zvinogona kuitwa mumhando dzakasiyana-siyana, uye zvinopa zororo rakanaka kubva pakunetseka.
Cognitive Puzzles
Kugadzirisa Sudoku kana kutambisa puzzles, kana kushanda mune mamwe mimwe mitambo yekufunga kunogona kukurudzira mupfungwa sezvinongoita 'uropi hutano.' Nemhaka yokuti mitambo iyi inoda kumira zvakanyanya, inogona kupa kuvhiringidza kunobatsira kune avo vanowanzotarisa pamusoro pezvinonetsa, pamwe nezvipo zvekukurudzira pfungwa. Iwe unogona kuwana zvakawanda zvekufungidzirwa kwepfungwa nekuita zuva rega rokutanga puzzle kubva pepanhau rako rekune imwe nyika, kana iwe unogona kuenda kune imwe nzira yepamusoro-tech yekutamba mutambo unotakurwa seBurin Age yeNintendo DS.
Iwe unogonawo kutamba mitambo inonakidza mumutambo.
Yoga
Kutsvakurudza kunoratidza kuti yoga inogona kubatsira kukurudzira hupenyu nekuvandudza hupenyu hwevanhu vakuru, pamwe nekuwedzera hutano hwakakura. Icho chiyeuchidzo chakanyanya chekudzikinura uye chinogona kutakura zvimwe zvekunyama . (Cherechedza: Kunyange zvazvo mamwe maitiro e yoga ane chikamu chemweya, yoga inogona kuitwa semuviri wekurovedza muviri, zvichiita kuti ienderane nechitendero chose.) Muitiro we yoga unobvumira kushanduka kwakawanda, saka ndiko kusarudzo kwakanaka kune vanhu vose mano ekukwanisa uye fitness zvinangwa.
Kufuridzirwa Kurovedza
Kudzidzira kupfutidza kunonyanya kukodzera, kushingaira-kuita uye kugadzirisa kushungurudzika mupfungwa kunogona kutorwa nyore nyore nevanhu vemazera ose, kusanganisira vakwegura. Kwese kwaunenge uri, zvinogona kuparadzanisa kushungurudzika nemhepo shoma shoma, inodzora.
Cognitive Restructuring
Dzimwe nguva kungotarisa chimwe chinhu nenzira yakasiyana kunogona kuita kuti iite sechisinganyanyi kunetseka. Edza kutsvaga chakanaka mumamiriro ezvinhu, uchichitarisa kubva kune imwe nzvimbo yakatarisa, kana kutoshanda nemushonga pane imwe mamiriro ezvinhu, uye iwe unogona kuona kuti kushushikana kwako kunokonzerwa zvishoma nezvishoma. 'Kugadzirisa kugadziriswa' ndeyezwi remakiriniki rekuchinja nzira yaunotarisa zvinhu, chikamu chinokosha chekuziva kwepfungwa , iyo yakawanikwa ichibatsira zvakanyanya nyaya dzakasiyana-siyana, kusanganisira kushushikana.
Sources:
Lane JD, Seskevich JE, Pieper CF. Kudzidzira Pfupi Kufungisisa Kunogona Kuvandudza Kunetseka Kunonzwisisika uye Maitiro Asina Hanya. Mishonga Inogona Kurapa Muhutano uye Mishonga . January-February 2007.
Oken BS, Zajdel D, Kishiyama S, Flegal K, Dehen C, Haas M, Kraemer DF, Lawrence J, Leyva J. Randomized, Kudzorwa, Mwedzi mitanhatu Yoga yeYoga muVanhu Vakwegura: eEfect on Cognition uye Quality of Life. Mishonga Inogona Kurapa Muhutano uye Mishonga . January - February 2006.
Shields M, Martel L. Kurarama hutano pakati pevakuru. Health Reports 2006.