Kuteerera kumimhanzi kunogona kufadza, asi zvinoita here kuti zvigokuita kuti uve nehutano? Mimhanzi inogona kuva inofadza uye kugutsikana, asi kutsvakurudza kwakaratidzawo kuti pane zvakawanda zvakasiyana-siyana zvepfungwa zvakare.
Pfungwa yokuti mimhanzi inogona kukanganisa mafungiro ako, manzwiro, uye mafambiro zvichida hazviuye zvakashamisa. Kana iwe wakambonzwa wakaputirwa apo uchiteerera nheyo yako yaunofambisa inonyanya kunetseka kana kuti wakasvimha misodzi nemweya unorarama hupenyu huripo, zvino unonzwisisa zviri nyore simba remimhanzi kuchinja mafungiro uye kunyange kukurudzira chiito.
Asi kunetseka kwepfungwa kwemimhanzi kunogona kuva nesimba uye yakakura kupfuura iwe unogona kufunga. Mutambo wekodzero inopindira dzimwe nguva inoshandiswa kukurudzira utano hwepfungwa, kubatsira varwere kukunda kushungurudzika , uye kukurudzira hukama hwepfungwa. Vamwe vanototaura kuti kuravira kwako mumimhanzi kunogona kupa ruzivo rwezvinhu zvakasiyana zvehupenyu hwako .
Mimhanzi inogona kupedza pfungwa, kusimbisa muviri, uye kunyange kubatsira vanhu zviri nani kutarisa marwadzo. Saka ndezvipi zvimwe zvingave zvichibatsira mimhanzi inopa?
1 - Mimhanzi Inogona Kuvandudza Cognitive Performance yako
Kutsvakurudza kunoratidza kuti mimhanzi yakabva kumashure, kana mimhanzi inowedzerwa apo muuteereri anotarisa pane imwe basa, inogona kuvandudza kushanda kwekufunga kwevanhu vakuru. Kunyanya, chimwe chidzidzo chakawana kuti kutamba mimwe mimhanzi inofadza kunobatsira kugadziridza mukugadzirisa nekukurumidza apo zvose kukurira uye kuderera mimhanzi kwakatungamirira kune zvinobatsira mukuyeuka .
Saka nguva inotevera paunenge uchishanda pane rimwe basa, funga kutarisa mimhanzi shomanana kumashure kana iwe uri kutsvaga kukurudzira mumagariro ako. Funga kusarudza nhandare dzakasiyana pane ivo vane mavara akaoma, izvo zvingazoguma zvichivhiringidza.
2 - Mimhanzi Inogona Kuderedza Kushushikana Kwepfungwa
Yakagara ichitaura kuti mimhanzi inogona kubatsira kuderedza kana kutarisira dambudziko . Funga nezvemabhizimusi emakamuri akavakirwa pamimhanzi inofungidzirwa yakagadziridzwa kugadzirisa pfungwa nekuderedza kufara. Nenzira yakanaka, iyi ndiyo imwe nzira inotsigirwa nekutsvakurudza. Kuteerera mimhanzi kunogona kuva nzira inobatsira yekutsungirira kunetseka.
Mune chimwe chidzidzo che2013, vatori vechikamu vakatora chikamu mune chimwe chezvinhu zvitatu vasati vatarisana nekunetseka uye zvino kutora chirwere chepfungwa mupfungwa. Vamwe vateereri vakateerera mimhanzi inofadza, vamwe vakateerera kutinhira kwemvura inoputika, uye vamwe vose havana kugamuchira kuongororwa kwekuongorora.
Zvigumisiro zvakaratidza kuti kuteerera mimhanzi kwaive nechinokonzerwa nemhinduro yevanhu , kunyanya urongwa hwehutongi hwokuzvidzivirira . Vaya vakange vateerera mimhanzi vaida kuzowana nokukurumidza kutevera dambudziko.
3 - Mimhanzi Inogona Kukubatsira Kudya Zvishoma
Chimwe chezvinhu zvinoshamisa zvikuru zvepfungwa zvemimhanzi ndezvokuti inogona kuva chinhu chinobatsira kurasikirwa chigadzirwa. Kana iwe uri kuedza kuderedza uremu, kuterera mimhanzi mellow uye kuderedza zviedza zvingakubatsira iwe kuzadzisa zvinangwa zvako .
Maererano nekumwe kuongorora, vanhu vaidya mumaresitorendi asina kuchera apo mimhanzi inonyorera yakadyiwa yakadya zvikamu makumi mapfumbamwe zvemazana zvekudya kune avo vaidya kune dzimwe mitsuwa. Sei? Vatsvakurudzi vanoratidza kuti mimhanzi uye magetsi zvinobatsira kuumba zvakanyanya kusununguka. Sezvo vatori vechikamu vaive vakasununguka uye vakasununguka, vangave vakapedza zvokudya zvavo zvishoma nezvishoma uye vainyatsoziva pavakatanga kunzwa vakakwana.
Iwe unogona kuedza kuisa izvi izvi kuburikidza nokutamba mimhanzi yakadzika pamba apo iwe uchidya kudya kwemanheru. Nokugadzira nzvimbo yekuzorora, iwe unogona kunge uchida kudya zvishoma uye saka unzwe wakakwana nokukurumidza.
4 - Mimhanzi Inogona Kuvandudza Kurangarira Kwako
Vazhinji vevadzidzi vanonakidzwa nekuteerera mimhanzi pavanenge vachidzidza, asi iyo iyo pfungwa huru here? Vamwe vanonzwa sokuteerera mimhanzi yavo yavanofarira sezvavanodzidza vanovandudza chiyeuchidzo , asi vamwe vanopikisa kuti inongoshanda sechinhu chinofadza chinokanganisa.
Tsvakurudzo inoratidza kuti inogona kubatsira, asi inobva kune zvakasiyana-siyana zvezvinhu zvinogona kusanganisira rudzi rwemimhanzi, kufarira mutereri wemimhanzi iyoyo, uye kunyange kunyatsodzidziswa mumhanzi vateereri vangadaro.
Chimwe chidzidzo chakawana kuti vadzidzi vakarovedzwa mumimhanzi vaizoita zviri nani pakudzidza zviedzo pavakateerera mimhanzi isingapindirani, zvichida nekuti mimhanzi iyi yakanga isinganyengedzi uye iri nyore kuregeredza.
Vadzidzi vechidiki vasina kudzidza, kune rumwe rutivi, vakadzidza zviri nani pavanoteerera mimhanzi yakanaka, zvichida nokuti idzi nziyo dzakaratidza mamwe mafungiro akanaka pasina kupesana nekurangarira kugadzirisa.
Chimwe chidzidzo chakawana kuti vatori vechikoro vachidzidza mutauro mutsva vakaratidza kuvandudzwa mune zivo yavo uye mano avo pavaiita kuimba mutsva mazwi nemitsara pamwe chete kungotaura nguva dzose kana mutauro wekutaura.
Saka kunyange mimhanzi inogona kuva nemigumisiro yekuyeuka, zvigumisiro zvinogona kusiyana zvichienderana nemunhu. Kana iwe uchinge uchinge uchizvivhiringidza nemimhanzi, unogona kunge uri nani pane uchidzidza wakanyarara kana nekutsika kwekutamba kuridza kumashure.
5 - Mimhanzi Inogona Kubatsira Kutarisira Pain
Kutsvakurudza kwakaratidza kuti mimhanzi inogona kubatsira zvikuru mukuraira kwekutambudzika. Chimwe chidzidzo chevarwere ve fibromyalgia vakawana kuti avo vakateerera mimhanzi kweawa imwe chete pazuva vakawana kuderedza kukuru mukurwadziwa kana vachienzaniswa neavo vari muboka rinodzora.
Muchidzidzo, varwere vane fibromyalgia vakagoverwa kune rimwe boka rekuedza rakateerera mimhanzi kamwe pazuva kwevhiki ina kana boka rinodzora risina kuwana kurapwa. Pakupera kwemavhiki mana, avo vakange vakateerera mimhanzi zuva rega rega vakagadziriswa zvikuru mumanzwiro ekurwadziwa uye kuora mwoyo. Migumisiro yakadaro inoratidza kuti mimhanzi inorapwa inogona kuva chinhu chinokosha pakurapa kurwadziwa kusingaperi.
Kuongorora kwegore ra2015 pamusoro pemigumisiro yemimhanzi pahutano hwekurwadziwa yakawana kuti varwere vakateerera mimhanzi kare, munguva, kana mushure mekuvhiyiwa vakawana kurwadziwa nekuzvidya mwoyo kudarika avo vasina kuteerera mimhanzi. Kunyange zvazvo vachiteerera mimhanzi panguva ipi zvayo munguva yaive yakabudirira, vatsvakurudzi vakaona kuti kuteerera mimhanzi isati yambovhiyiwa kwakaguma nemigumisiro yakanaka.
Chirongwa chacho chakatarisa deta kubva kune varwere vanopfuura 7 000 uye vakawana kuti mimhanzi inoteererawo yaida mishonga isingagoni kuderedza marwadzo avo. Ikoko kwakanga kunewo zvishoma, kunyange zvisingaverengeki, kuvandudzwa kwekutambudzika kunoguma apo varwere vakabvumirwa kusarudza mimhanzi yavo.
"Maitiro anodarika mamiriyoni 51 anoshandiswa gore negore muU.SA uye anokwana mamiriyoni 4,6 muEngland," akatsanangura kudaro munyori wekutungamirira, Dr. Catherine Meads weBrunel University muhurukuro. "Mimhanzi isiri isina kuvhiringidza, yakachengeteka, kupindira kusingadyiki kunofanira kuwanika kune wese ari kuitirwa chirwere."
6 - Mimhanzi Inogona Kukubatsira Kurara Zvakanaka
Kusuruvara dambudziko rakakomba rinobata vanhu vezera rose. Kunyange zvazvo kune nzira dzakawanda dzokurapa dambudziko iri pamwe nezvimwe zvinetso zvinowanzobatwa nehope, tsvakurudzo yakaratidza kuti kuteerera kuteerera kunakidza mimhanzi yechigarire kunogona kunge yakachengeteka, inoshanda, uye inogadziriswa mhinduro.
Mune chidzidzo chekutarisa vadzidzi vekukolishi, vatori vechikamu vakateerera kumitambo yechikoro, bhuku rakanzwika, kana kana zvachose. Rimwe boka rakateerera maminitsi makumi mashanu ekuzorora mumhanzi wechidiki apo rimwe boka rakateerera bhuku rakanzwika panguva yokurara kwemavhiki matatu.
Vatsvakurudzi vakaongorora hutano hwekurara mushure mekunge uye mushure mokunge vapindira uye vakaona kuti vatori vechikamu vakange vakateerera mimhanzi vakanga vakanyatsonaka kurara kwepamusoro kune avo vakange vateerera bhuku rehurukuro kana kuti havana kugadziriswa. Sezvo mimhanzi inobatsira kurapa zvinetso zvekurara, inogona kushandiswa senzira iri nyore uye yakachengeteka yekurapa kusuruvara.
7 - Mimhanzi Inogona Kuvandudza Kufarira
Pane chikonzero chakanaka chinoita kuti zvive nyore kushandisa iwe paunenge uchiteerera mimhanzi - vatsvakurudzi vakaona kuti kuterera kumhanzi unotsvaga kunoita kuti vanhu vashande zvakaoma.
Chimwe chiedza chakagadzirwa kuti chiongorore chiitiko ichi chakashanda 12 vadzidzi vane hutano vane hutano vane bhasikoro pabhasikoro inomira pamhepo inofambira mberi. Imwe miedzo mitatu yakasiyana, vatori vechikamu vakatasva maminitsi makumi maviri nemashanu panguva imwe vachiterera kuimba yezvidzidzo zvitanhatu dzakasiyana-siyana dzemashoko akasiyana-siyana.
Isingazivikanwi kune vateereri, vatsvakurudzi vakaita zvisizvo zvisiri pachena kumimhanzi ndokuzoyera maitiro. Mimhanzi yakasara pane imwe nguva yakakurumidza, yakawedzera ne10 muzana, kana yakaderera ne10 muzana.
Saka zvakadini kuchinja temberi yemimhanzi kune zvinhu zvakadai semakiromita mabhirikoro, kutengesa mwoyo, uye kufara kwemimhanzi? Vatsvakurudzi vakaona kuti kukurumidza migwagwa kwakaguma nekuwedzera kwekuita maererano nechemberi yakafukidzirwa, kukurumidza kwekufamba, uye simba rakawedzerwa. Mukutaura, kuchepedza temhepo yemimhanzi kwakatungamirira kuderera pazvinhu zvose izvi.
Zvinofadza kuti vatori vechikamu havana kungoshanda zvakanyanya pavanoteerera nzira dzinokurumidza kufamba, asi vakaratidzawo kufara kwemimhanzi.
Saka kana uri kuedza kuramba uchiita basa rekushanda, funga kutakura up playlist yakazadzwa nemitambo yakakurumidza ichinobatsira kusimbisa chikonzero chako uye kufara kwedzidzo yako yekuita.
8 - Mimhanzi Inogona Kuvandudza Mafungiro Ako
Chimwe chezvinyorwa-shanduro inobatsira yemimhanzi ndeyokuti inogona kukuita kuti ufare. Mune imwe nyanzvi mune zvikonzero nei vanhu vachiterera mimhanzi, vatsvakurudzi vakaona kuti mimhanzi yakaita basa rinokosha pakurondedzera kumutsa uye mafungiro. Vatori vechikamu vakaratidza kukwanisa kwemimhanzi kuvabatsira kuti vabudirire mafungiro ehupenyu uye vawedzere kuzviziva semhando mbiri dzemabasa anokosha emimhanzi.
Chimwe chidzidzo chakawana kuti kuedza kuedza kuwedzera mafungiro nekuteerera mimhanzi yakanaka kunogona kuva nemigumisiro mukati memavhiki maviri. Vatori vechikamu vakarayirwa kuti vaedze kuedza kugadzirisa mafungiro avo nekuteerera mimhanzi yakanaka zuva rega kwevhiki mbiri. Vamwe vateereri vakateerera mimhanzi asi havana kutaurirwa kuti vafare zvikuru. Apo vatori vechikamu vakazobvunzwa kurondedzera mafambiro avo pachavo emufaro, avo vakanga vaedza nemaune kuvandudza mafungiro avo vakafunga kuti vachinakidzwa zvikuru pashure pevhiki mbiri chete.
9 - Mimhanzi Inogona Kuderedza Zviratidzo zvekuora mwoyo
Vatsvakurudzi vakawanawo kuti mimhanzi inorapwa inogona kuva yakachengeteka uye yakagadziriswa kurapwa kwezvinetso zvakasiyana-siyana, kusanganisira kuora mwoyo. Chimwe chidzidzo chinowanikwa mu World Journal of Psychiatry chakawana kuti kuwedzera pakuderedza kushushikana nekuzvidya mwoyo kune varwere vane zvirwere zvehutano zvakadai sedhemia, stroke, uye chirwere chaPasinson, kurapwa kwemimhanzi kwakaratidza kusava nemigumisiro yakaipa, kureva kuti yakachengeteka uye yakadzika -risk nzira yekurapa.
Chimwe chidzidzo chakawana kuti kunyange mimhanzi inogona kunge ine simba kune manzwiro, mhando yemimhanzi inokosha zvakare. Vatsvakurudzi vakaona kuti mimhanzi yekare uye yekufungisisa yakaita kuti vanhu vawedzere kubatsirwa, asi rwiyo rukuru rwensimbi uye techno rwakaratidzwa risina kubudirira uye rwakatokuvadza.
10 - Mimhanzi Inogona Kuvandudza Kutsungirira nekushanda
Imwe inokosha inobatsira mupfungwa yemimhanzi iri mukukwanisa kwayo kusimbisa basa. Kunyange zvazvo vanhu vane chisarudzo chekufamba-famba pavanenge vachifamba uye vachimhanya, masayendisiti akawana kuti kuwedzerwa kwekurwa kwakasimba, kwakagadzikana, kwakadai sekufambisa kwemimhanzi, kunogona kukurudzira vanhu kuti vatore kufamba. Vanomhanya havasi kungokwanisa kumhanya nekukurumidza pavanoteerera mimhanzi; ivo vanonzwawo vachikurudzirwa kuti varambe nayo uye vanoratidza kutsungirira kukuru.
Maererano nomutsvakurudzi Costas Karageorghis weBrunel University, nguva yakakodzera yekumhanya-mhanya mimhanzi pane imwe nzvimbo pakati pe 125 ne 140 kurohwa paminiti. Kunyange zvazvo kutsvakurudza kwakawana kuti kuenzanisa kushamwaridzana kwemuviri mumimhanzi kunogona kutungamirira pakuita zvakanaka uye kukura kwakasimba, zvinoitika zvinowanzova zvinonyanya kuzivikanwa mumamiriro ezvinhu ekudzika kusvika pakuenzanisa masimba. Mune mamwe mazwi, munhu akawandisa anowanzokohwa mibairo yekuteerera mimhanzi kupfuura mutambi wenyanzvi anogona.
"Mimhanzi inogona kugadzirisa manzwiro uye zvepanyama zvinokurudzira zvakadai sechirongwa chemapurisa chinokurudzira kana kuti chinokurudzira," akatsanangura Dr. Karageorghis kuThe Wall Street Journal. "Iine simba rokukurudzira vanhu kunyange vasati vapinda mune zvekurovedza."
Saka nei mimhanzi inokurudzira kushanda zvakanaka? Kuteerera kumimhanzi paunenge uchishanda kunoderedza pfungwa yevanhu yekuedza. Iwe unoshanda zvakaoma, asi hazviita sekuti uri kuedza zvakanyanya. Nemhaka yekuti iwe unofungidzirwa uchitsaurwa nemimhanzi, iwe hausi kunyanya kuona zviratidzo zvakajeka zvekushingaira zvakadai sekuwedzera kupfugama, kutuka, uye kusuruvara kwepfungwa.
Mifungo Yokupedzisira
Mimhanzi ine simba rokukurudzira uye kufadza, asi ine simba rine pfungwa dzepfungwa dzinogona kuvandudza hutano hwako nekugara zvakanaka. Panzvimbo yekufunga nezvemimhanzi sevaraidzo yakachena, funga zvimwe zvepfungwa huru dzinobatsira yekuisa mimhanzi muupenyu hwako hwezuva nezuva. Unogona kuwana kuti unonzwa uchikurudzirwa, unofara, uye wakasununguka semugumisiro.
> Sources:
> EurekAlert. Lancet: Kuteerera mimhanzi kunovandudza kupora mushure mekuvhiyiwa uye kunofanira kuwanika kune munhu wose ane chirwere; 2015.
> Ndarama, BP et al. (2013) Mimhanzi inofadza inobatsira kudzivirira kudzidzira maererano nemuteereri. Mitsva muPsychology. 2013; 4: 541. Doi: 10.3389 / fpsyg.2013.00541
> Reddy, S. Inonakidza mimhanzi yemitambo. The Wall Street Journal; 2013.
> Snyder, KL, Snaterse, M., & Donelan, JM Running perturbations inoratidzira maitiro ehuwandu ekutsanangurwa kwekufamba kwenguva. Nyaya yeApplied Psychology. 2012; 112 (8): 1239-1247.
> Wansink, B., & Van Ittersum, K. Fast Food Restaurant Chiedza neMimhanzi Zvinogona Kuderedza Koriori Inake uye Kuwedzere Kugutsikana. Psychological Reports: Human Resources & Marketing. 2012; 111 (1): 1-5. doi: 10.2466 / 01.PR0.111.4.228-232.