"Mental Gym": Zochita 6 zophunzitsira ubongo

Kuti thupi liziyenda bwino, tiyenera kudya moyenera, kukhala ndi moyo wokangalika komanso kugona mokwanira. N'chimodzimodzinso ndi ubongo-moyo komanso kupanga zisankho zoyenera nthawi zonse ndizofunika kwambiri kuposa zongopeka, ngakhale zamphamvu, zoyesayesa. Kuti muteteze kwambiri ntchito zanu zamaganizidwe, muyenera kuphatikiza masewera olimbitsa thupi omwe amalimbikitsa thanzi lamalingaliro m'moyo wanu watsiku ndi tsiku.

Malingaliro athu akugwira ntchito: amasintha nthawi zonse ndikusintha. Zomwe timachita zimatha kuphunzitsa ubongo kapena kuutopetsa. Kulumikizana kwa Neural kumalimbikitsidwa ndi miyeso yambiri kapena "ophunzitsa ubongo" omwe amaletsa kuchepa kwa chidziwitso.

Malingaliro athanzi amalimbana bwino ndi kupsinjika, amakhala olimba mtima, komanso otetezedwa bwino kuzinthu zokhudzana ndi ukalamba kapena matenda. Kusunga unyamata wake, muyenera kuphunzitsa ndende, kukumbukira ndi kuzindikira.

Pali mapulogalamu ambiri ophunzitsira ubongo pa intaneti masiku ano. Koma mapulogalamu ogwira mtima kwambiri amapezeka kwa aliyense - kulankhula za kulenga, kuyanjana ndi anthu, kuphunzira zinthu zatsopano ndi kusinkhasinkha.

Six "ophunzitsa ubongo"

1. Pezani luso

Kupanga zinthu kumakhudza kuthetsa mavuto ndi kukwaniritsa zolinga pogwiritsa ntchito mwadzidzidzi osati malangizo enieni. Kujambula, zomangira, kulemba kapena kuvina ndizinthu zopanga zomwe zimapindulitsa kwambiri ubongo.

Amatithandiza kuti tizitha kuzindikira zinthu mosiyanasiyana kapena kuganizira mfundo zingapo nthawi imodzi. Kusinthasintha kwachidziwitso kumatipangitsa kukhala olimba kupsinjika komanso kumatithandiza kupeza mayankho ogwira mtima ngakhale pamavuto.

2. Phunzirani zinthu zatsopano

Tikaphunzira china chatsopano kapena kuyesa china chimene sitinachitepo, maganizo athu ayenera kuthetsa mavutowa m’njira zatsopano, zosazoloŵereka. Kuphunzira luso latsopano, ngakhale pa msinkhu wamtsogolo, kumakulitsa kukumbukira ndi kulankhula.

Kuphunzira kungaphatikizepo kuwerenga, kumvera ma podcasts, kapena kuchita maphunziro a pa intaneti. Ndizothandiza kuphunzira masewera atsopano, kusewera chida choimbira kapena luso latsopano.

3. Takulandirani ku kunyong'onyeka!

Sitikonda kunyong’onyeka. Ndipo chifukwa chake timapeputsa ntchito yothandiza ya dziko lino. Komabe, kuthekera kotopetsa "molondola" kumalimbitsa luso loyang'ana komanso kukhazikika.

Kukonda kugwiritsa ntchito zida zamagetsi, malo ochezera a pa Intaneti komanso zizolowezi zoipa - zonsezi zimatifooketsa m'maganizo. Kudzilola tokha kupuma m'kalasi, kuyika pansi foni yamakono, timalola kuti maganizo apumule, motero amalimbitsa.

4. Sinkhasinkhani tsiku lililonse

Kusinkhasinkha ndiko kuphunzitsa kuzindikira kosokonekera, ndi njira yochokera kumalingaliro kupita kukuchita kudzera mumalingaliro. Ndi chithandizo cha kuika maganizo, mukhoza kukhudza maganizo ndi maganizo.

Kafukufuku akuwonetsa kuti kusinkhasinkha kumalimbitsa kwambiri mphamvu zathu zamaganizidwe, kumathandizira kukumbukira, komanso kumathandizira kuwongolera malingaliro. Kusinkhasinkha kumakulitsa kuzindikira ndi kuthekera kwachifundo ndi chifundo. Mwa kusinkhasinkha, timathandizira ubongo kukhalabe wachichepere, kuupulumutsa ku gawo lalikulu la kusintha kokhudzana ndi ukalamba.

Kusinkhasinkha kwa mphindi 10 patsiku kumatha kulimbikitsa ntchito zaubongo, ndipo sikuchedwa kwambiri kuphunzira mchitidwewu ngakhale muukalamba, ngati kukhumudwa kwa chidziwitso chanzeru kwayamba kale. Zatsimikiziridwa¹kuti milungu iwiri yoyeserera ndi yokwanira kuwongolera chidwi ndi 16%.

5. Khalani okoma mtima

Kuchita mogwirizana ndi chikumbumtima ndi kutsatira mfundo za makhalidwe abwino sikuli koyenera kokha, komanso kwabwino kwa thanzi la maganizo ndi chimwemwe. Kukoma mtima ndi mtundu wa minofu yomwe imalimbitsa thupi lathu lonse tikamagwiritsa ntchito.

Maphunziro a Stanford awonetsa²kuti kukoma mtima kwa ena kumawongolera kugwira ntchito kwa ubongo ndikuchepetsa kupsinjika. Tikamavulaza ena, kuba, kubera, kunama, kapena miseche, timalimbitsa maganizo athu. Ndipo izi ndi zoipa kwa ife.

Ubwino wa ena ukakhala wofunika kwambiri, timaona cholinga cha moyo.

Kuphatikiza apo, zochita zachifundo zimatulutsa mankhwala muubongo omwe amachepetsa nkhawa ndi kupsinjika maganizo.

6. Idyani moyenera, limbitsani thupi ndi kugona mokwanira

Thupi ndi malingaliro zimalumikizana, ndipo zimafunikira zakudya zoyenera, kuchita masewera olimbitsa thupi komanso kugona mokwanira. The «maganizo masewero olimbitsa» sadzakhala ogwira popanda osakaniza onse zigawo zikuluzikulu.

Asayansi ochokera ku yunivesite ya Rutgers apeza³kuti zizindikiro za kuvutika maganizo zimalimbana bwino ndi maphunziro a cardio, kusinthana ndi kusinkhasinkha. Kwa masabata asanu ndi atatu, ochita kafukufuku adatsatira magulu awiri a ophunzira omwe ali ndi vuto la maganizo. Omwe adachita mphindi 30 za cardio + mphindi 30 zosinkhasinkha adapeza kuchepetsedwa kwa 40% kwazizindikiro zachisoni.

“Kale zinkadziwika kuti kuchita masewera olimbitsa thupi ndiponso kusinkhasinkha n’kothandiza polimbana ndi kuvutika maganizo paokha,” akutero wolemba kafukufuku Pulofesa Tracey Shores. "Koma zotsatira za kuyesa kwathu zikuwonetsa kuti kuphatikiza kwawo komwe kumabweretsa kusintha kwakukulu."

Zakudya zokhala ndi omega-3 fatty acids zimathandizira kugwira ntchito kwachidziwitso, pomwe mafuta odzaza amayambitsa kusokonezeka kwa minyewa. Kuchita masewera olimbitsa thupi kumathandizira kukumbukira komanso kumathandizira kukula kwa hippocampus. Ndipo kugona ndi imodzi mwazinthu zofunika kwambiri, zimathandiza kubwezeretsa ndi kulimbitsa ubongo.

Mndandanda watsiku

Kuti musavutike kutsata momwe ubongo wanu ukugwirira ntchito, dzipangireni nokha mndandanda ndikuwulozera. Umu ndi momwe mndandanda wazinthu "zamutu" ungawonekere:

• Muzigona mokwanira. Kugona mumdima ndi ozizira mwangwiro kubwezeretsa mphamvu;
• Sinkhasinkhani;
• Chitani zinthu zolimbitsa thupi zilizonse zomwe zimabweretsa chisangalalo;
• Osadumpha chakudya;
• Phunzirani china chatsopano;
• Osadzaza kupuma kulikonse ndi zida zamagetsi;
• Chitani zina mwaluso
• Kukhala okoma mtima kwa ena masana;
• Kulankhulana mwatanthauzo;
• Gona pa nthawi yake.

Dongosolo la maphunziro amisala athanzi limagwirizana ndi moyo wathanzi nthawi zambiri. Gwiritsani ntchito masiku anu ndi thanzi lanu, ndipo mudzawona zotsatira zabwino posachedwa.

Ngati mukukhala moyo wongokhala, pamafunika khama kuti mukhale bwino. Koma ndalama izi zimapindula: kukhalabe ndi moyo wathanzi kumakhala kosavuta komanso kosangalatsa pakapita nthawi! Chosankha chaching'ono chilichonse chomwe timapanga kuti tikhale athanzi komanso anzeru chimatilimbitsa panjira yopangira zisankho zabwino m'tsogolomu.

^1. Zambiri pa: https://www.sciencedirect.com/science/article/abs/pii/S1053810010000681

^2. Zambiri pa: http://ccare.stanford.edu/education/about-compassion-training/