Njira 10 Zothandizidwa Ndi Umboni Zochenjera

Zamkati

• 1. Muzichita masewera olimbitsa thupi nthawi zonse
• 2. Muzigona mokwanira
• 3. Sinkhasinkha
• 4. Imwani khofi
• 5. Imwani tiyi wobiriwira
• 6. Idyani zakudya zopatsa thanzi
• Omega-3 mafuta acids
• Flavonoids
• Vitamini K
• 7. Sewerani chida
• 8. Werengani
• 9. Pitirizani kuphunzira
• 10. Muzicheza
• Mfundo yofunika

Sizachilendo kuganiza kuti luntha ndi chinthu chomwe mumangobadwa nacho. Anthu ena, pambuyo pa zonse, amapanga kukhala anzeru kuwoneka osavuta.

Luntha si mkhalidwe wokhazikitsidwa, komabe. Ndikosintha kosinthika, kosinthika kophunzirira ndikulimbikitsa ubongo wanu womwe ungathe kusintha pakapita nthawi. Chofunikira ndikuti mukhale ndi zizolowezi za moyo zomwe zimathandizira ndikuteteza ubongo wanu.

Kukhala ndi zizolowezi zina pamoyo wanu kumatha kuthandizira kukulitsa luntha lanu, lomwe limaphatikizapo mitundu iwiri:

• Nzeru zakuya. Izi zikutanthauza mawu anu, chidziwitso, ndi luso. Nzeru zamakristali zimachuluka mukamakula.
• Nzeru zamadzimadzi. Amadziwikanso kuti kulingalira kwamadzi, luntha lamadzimadzi ndi kuthekera kwanu kulingalira ndi kuganiza mozama.

Pemphani kuti muphunzire zomwe sayansi ikunena za njira zosiyanasiyana zomwe mungalimbikitsire nzeru zanu zonyezimira komanso zamadzimadzi.

1. Muzichita masewera olimbitsa thupi nthawi zonse

Kukhala wolimbikira ndi njira imodzi yabwino kwambiri yopititsira patsogolo ubongo kugwira ntchito.

Malinga ndi a, masewera olimbitsa thupi opepuka amalimbikitsa zochitika mu hippocampus, yomwe imakhudza kukumbukira. Zimathandizanso kulumikizana pakati pa hippocampus ndi madera ena aubongo omwe amawongolera kukumbukira.

Kupezanso kuti kuchita masewera olimbitsa thupi kumawonjezera kuchuluka kwa hippocampus. Olemba kafukufukuyu akuganiza kuti zochitika za aerobic zimalimbikitsa kukula kwa ma neuron, omwe amalimbikitsa magwiridwe antchito a ubongo.

Kuti musangalale ndi phindu la kuzindikira zolimbitsa thupi, ndikofunikira kuzichita nthawi zonse. Nkhani yabwino ndiyakuti simuyenera kuchita masewera olimbitsa thupi mwamphamvu kuti mupindule.

Malingaliro oyanjana ndi oyamba kumene amaphatikizapo:

• kuyenda
• yoga
• kukwera mapiri
• kulimbitsa thupi

2. Muzigona mokwanira

Kugona ndikofunikanso pothandiza kuzindikira moyenera. Mukagona, ubongo wanu umaphatikiza zokumbukira zomwe mudapanga tsiku lonse. Zimathandizanso kuti ubongo wanu ukwanitse kuphunzira zatsopano mukadzuka.

M'malo mwake, kugona mokwanira ndikofunikira kwambiri kotero kuti kupezeka kuti ngakhale kugona pang'ono kungasokoneze kukumbukira kukumbukira.

3. Sinkhasinkha

Njira ina yomwe mungakhalire anzeru ndiyo kusinkhasinkha.

Pakafukufuku wakale wa 2010, kusinkhasinkha kunalumikizidwa ndi magwiridwe antchito ndi kukumbukira kukumbukira. Zotsatirazi zidawonedwa patatha masiku anayi okha akusinkhasinkha.

Zotsatira zofanananso. Ophunzira atamaliza masabata asanu ndi atatu a magawo osinkhasinkha aminiti 13, chidwi chawo, luso lawo lakuzindikira, komanso kukumbukira kukumbukira kumagwira ntchito. Kuda nkhawa ndi kutengapo gawo kwa omwe akutenga nawo mbali kwakwaniritsidwa.

Ofufuzawo adaganiza kuti zovuta izi zidachitika chifukwa chakusinkhasinkha kwamalingaliro.

Pali njira zambiri zosinkhasinkha. Mutha:

• gwiritsani ntchito mapulogalamu osinkhasinkha
• mverani makanema osinkhasinkha owongoleredwa
• tengani kalasi yosinkhasinkha

4. Imwani khofi

Adenosine ndi mankhwala amubongo omwe amaletsa kutulutsa zinthu zotsitsimula muubongo wanu. Komabe, caffeine ya khofi imatsegula adenosine, yomwe imalola zinthu izi kukupatsani mphamvu. Izi zitha kuthandiza kupititsa patsogolo maphunziro ndi magwiridwe antchito.

Kutsimikiziranso kuti kumwa kwa caffeine kumatha kupititsa patsogolo chidwi, zomwe zingakuthandizeni kuti mukhalebe okhazikika, komanso kuti mudziwe zambiri zatsopano.

Ndi bwino kudya khofi pang'ono, komabe. Kumwa tiyi kapena khofi wambiri kungapangitse kuti mukhale ndi nkhawa komanso muzisangalala.

5. Imwani tiyi wobiriwira

Kutumiza pa tiyi wobiriwira kumathandizanso kuti ubongo wanu ugwire ntchito. Zina mwa zotsatirazi zimachitika chifukwa cha caffeine wa tiyi wobiriwira, yemwe amapezeka pang'ono. Tiyi wobiriwira amakhalanso ndi mankhwala otchedwa epigallocatechin gallate (EGCG).

Malinga ndi a, EGCG imathandizira kukula kwa ma axon ndi ma dendrites mu ma neuron. Ma axon ndi ma dendrites zimapangitsa kuti ma neuron azitha kulumikizana ndikumaliza ntchito zakuzindikira.

Kuphatikiza apo, tinazindikira kuti tiyi wobiriwira amakulitsa chidwi ndi kukumbukira kukumbukira. Izi mwina chifukwa chophatikiza zinthu zopindulitsa mu tiyi wobiriwira, osati chinthu chimodzi.

6. Idyani zakudya zopatsa thanzi

Njira ina yolimbikitsira thanzi lanu ndikudya zakudya zopatsa thanzi zomwe zimathandizira kugwira ntchito kwaubongo. Izi zimaphatikizapo zakudya zokhala ndi omega-3 fatty acids, flavonoids, ndi vitamini K.

Omega-3 mafuta acids

Malinga ndi a, mafuta a omega-3 ndizofunikira kwambiri pakupanga kwaubongo. Olemera akuphatikizapo:

• nsomba zamafuta
• nkhono
• udzu wanyanja
• fulakesi
• mapeyala
• mtedza

Flavonoids

Flavonoids ndi mankhwala opindulitsa omwe amapezeka ndi ma neuroprotective phindu.

Malinga ndi a, flavonoids imalumikizidwa ndi zotsatira zabwino zazidziwitso, kuphatikiza kuchuluka kwa magwiridwe antchito ndi kukumbukira kukumbukira.

Ochokera ku flavonoids ndi awa:

• zipatso
• tiyi
• koko
• nyemba za soya
• mbewu

Vitamini K

Malinga ndi a, vitamini K amatenga gawo pakukhalitsa kwa maselo aubongo komanso magwiridwe antchito. Amapezeka makamaka pamasamba obiriwira, monga:

• kale
• sipinachi
• zokopa

7. Sewerani chida

Kusewera chida ndi njira yosangalatsa komanso yolimbikitsira kukulitsa nzeru zanu. Zimaphatikizapo maluso monga:

• malingaliro akumva
• kugwirizana kwa thupi
• kukumbukira
• kuzindikira mawonekedwe

Izi zimatsutsa luso lanu lakumva komanso kuzindikira, kutengera a. Zotsatira zake, kusewera chida choimbira kumatha kuthandizira kukulitsa magwiridwe antchito anu ozindikira.

Ngati ndinu woimba waluso, dzitsutseni pophunzira nyimbo zatsopano kapena mitundu. Ngati simukudziwa kusewera chida, kumbukirani kuti sichedwa kuyamba. Mutha kupeza makanema ambiri aulere pa intaneti kuti muyambe.

8. Werengani

Kafukufuku akuwonetsa kuti kuwerenga kumathandizanso kukulitsa luntha lanu.

Malinga ndi kuwunika kwa 2015, kuwerenga kumalimbikitsa gawo lililonse laubongo wanu, komanso kulumikizana kwa ma neural pakati pawo.

Ndi chifukwa chimafunikira ntchito zingapo zanzeru, kuphatikiza:

• chidwi
• kulosera
• kukumbukira kukumbukira
• kukumbukira kwa nthawi yayitali
• kulingalira kopanda tanthauzo
• kumvetsetsa
• kukonza makalata

Kutsimikiziranso kuti kuwerenga kumathandizira kulumikizana pakati pa zigawo zamaubongo zomwe zimakhudzidwa ndikumvetsetsa. Izi zimatha kukhala masiku angapo pambuyo powerenga, ndikuwonetsa phindu kwakanthawi.

9. Pitirizani kuphunzira

Ngati mukufuna kuwonjezera luntha, khalani ndi cholinga chokhala wophunzira moyo wanu wonse. Kutenga nthawi yayitali kumalumikizidwa ndi nzeru zapamwamba, malinga ndi a.

Wina adapeza kuti kupitiliza maphunziro kumawonjezeranso kuzindikira komanso kuteteza ubongo wanu.

Kupitiliza maphunziro anu sizitanthauza kuti muyenera kupeza digiri. Mutha:

• mverani ma podcast
• onerani zokambirana za TED
• kupita kumisonkhano kapena zokambirana
• tengani chizolowezi chatsopano
• phunzirani chinenero chatsopano
• werengani mabuku pamutu watsopano

10. Muzicheza

Popeza anthu ndi zolengedwa, kukhala ndi ena kumathandizanso kuti mukhale ndi thanzi labwino. Izi ndichifukwa choti kucheza ndi anthu kumalimbikitsa malingaliro ndi luso lotha kuzindikira, malinga ndi a.

Ngati zikukuvutani kukumana ndi anthu atsopano kapena kupanga zibwenzi, mungafunike kuganizira izi:

• mongodzipereka m'dera lanu
• lowetsani kalabu, masewera olimbitsa thupi, kapena timu yamasewera
• tengani kalasi
• lowetsani kalabu yamabuku
• gwirizaninso ndi anzanu akale

Mfundo yofunika

Kumbukirani, luntha sikutanthauza kudziwa zambiri kuposa anthu ena. Ndizokhudza kulimbikitsa ubongo wanu, kuthana ndi mavuto, ndikuphunzira zinthu zatsopano.

Mukakhalabe ndi chidwi ndikutsatira malangizo omwe atchulidwa pamwambapa, mutha kukulitsa thanzi laubongo wanu ndikuwonjezera nzeru zanu pakapita nthawi.