Njira 6 Zobwezeretsanso Ubongo Wanu

Zamkati

• 1. Sewerani masewera apakanema
• Masewera osiyanasiyana, maubwino osiyanasiyana
• 2. Phunzirani chinenero chatsopano
• Limbikitsani imvi ...
• … Ndi zoyera
• 3. Pangani nyimbo
• 4. Kuyenda
• 5. Chitani masewera olimbitsa thupi
• 6. Pangani luso
• Landirani osasunthika
• Mfundo yofunika

Akatswiri sanadziwebe malire a ubongo. Ena amakhulupirira kuti mwina sitingamvetsetse zonsezi. Koma umboni umatsimikizira kukhalapo kwa imodzi mwazinthu zofunikira kwambiri:

"Neuroplasticity" amatanthauza ubongo wanu wokhoza kudzikonza kapena kudziwongolera wokha ukazindikira kufunika kosintha. Mwanjira ina, ikhoza kupitilira kukula ndikusintha m'moyo wonse.

Mwachitsanzo, ngati kupsinjika kwa ubongo pambuyo pangozi yagalimoto kumakhudza luso lanu lolankhula, ndiye kuti simunataye luso limeneli kwamuyaya. Chithandizo ndi kukonzanso kumatha kuthandiza ubongo wanu kuzindikira luso ili pokonza njira zakale kapena kupanga zatsopano.

Neuroplasticity imawonekeranso kuti ili ndi lonjezo ngati dalaivala wazithandizo zamatenda ena amisala.

Maganizo olakwika omwe amabwera chifukwa cha kukhumudwa, mwachitsanzo, atha kubwera chifukwa chododometsedwa kapena kusokonekera kwa mitsempha. Zochita zolimbitsa thupi zomwe zimalimbikitsa kutulutsa khungu kwamankhwala kwabwino, ndiye kuti, zitha kuthandiza "kulembanso" njirazi kuti zikhale ndi thanzi labwino.

Kulipira ubongo wanu kumatha kumveka kovuta, koma ndichinthu chomwe mungachite kunyumba.

1. Sewerani masewera apakanema

Inde, mwawerenga pomwepo.

Kutsutsana pazabwino zomwe zingachitike komanso kuwopsa kwa masewera apakanema kumatha kukhala kokongola, koma ngati mumakonda masewera, pali nkhani zina zabwino: akuwonetsa kuti chizolowezi ichi chitha kukhala ndi maubwino ambiri ozindikira.

Ubwino wokhudzana ndi masewera umaphatikizapo kukonza mu:

• kuyendetsa galimoto
• kuzindikira ndi kuwongolera malo
• kukumbukira ndi nthawi yochitira
• kulingalira, kupanga zisankho, ndi luso lotha kuthetsa mavuto
• kupirira
• mgwirizano ndi kutenga nawo mbali m'magulu

Mwachidule, mukasewera masewera apakanema, mumaphunzitsa ubongo wanu luso latsopano. Izi zitha kupititsa patsogolo masewerawa, inde, komanso zimapitilira moyo wanu wonse:

• Kuphunzira kuchira pakulephera mumasewera kumatha kukuthandizani kuti mukhale bwinoko pobwerera kumbuyo pazovuta.
• Kuwunika mayankho osiyanasiyana pantchito yamasewera kumatha kuthandiza kukulitsa kulingalira kwanzeru.

Masewera osiyanasiyana, maubwino osiyanasiyana

Malinga ndi a, mitundu yosiyanasiyana yamasewera imatha kupereka maubwino osiyanasiyana:

• Masewera olimbitsa thupi a 3-D amawoneka kuti amathandizira pakusintha kwa kukumbukira, kuthetsa mavuto, ndikuzindikira mawonekedwe.
• Masewera azamasewera amathandizira kukulitsa luso lotha kuthetsa mavuto, kulumikizana kwaubongo, komanso kuneneratu za malo.
• Kuchita masewera olimbitsa thupi, monga kuvina kapena masewera olimbitsa thupi, kumatha kuthandiza kukumbukira kukumbukira ndi kuwonera chidwi.

Zotsatirazi zikuwoneka ngati zikuyambika pakatha pafupifupi maola 16 akusewera. Izi sizikutanthauza kuti muyenera kusewera kwa maola 16 nthawi imodzi, inde - izi sizoyenera.

Koma kuwonjezera maola angapo pamasewera sabata iliyonse munthawi yanu yopuma ikhoza kukhala njira yabwino yopititsira patsogolo ubongo.

2. Phunzirani chinenero chatsopano

Munayamba mwaganizapo zophunzira chilankhulo china? Mwinamwake mukuganiza kuti chilankhulo chachiwiri (kapena chachitatu) chitha kukulitsa mwayi pantchito yanu, kapena mukufuna kungotenga zosangalatsa.

Mulimonsemo, mungachite bwino ubongo wanu. Pali umboni wochuluka wosonyeza kuti kupeza chilankhulo chatsopano kumawongolera magwiridwe antchito.

Limbikitsani imvi ...

Pakafukufuku wina wa 2012, ofufuza adayang'ana ophunzira 10 osinthana omwe anali olankhula Chingerezi omwe amaphunzira Chijeremani ku Switzerland. Pambuyo pophunzira chilankhulo champhamvu kwa miyezi 5, luso lawo m'Chijeremani lidakulanso - momwemonso kuchuluka kwa imvi muubongo wawo.

Zinthu zakuda zimakhala ndimalo ambiri ofunikira muubongo wanu, kuphatikiza madera omwe amapezeka ndi:

• chilankhulo
• chidwi
• kukumbukira
• zotengeka
• luso lagalimoto

Kuchulukitsitsa kwa imvi kumatha kusintha magwiridwe antchito m'malo awa, makamaka mukamakula.

M'malo mwake, akukhulupirira kuti zilankhulo ziwiri zitha kupereka zina motsutsana ndi kuchepa kwa kuzindikira. Kuphunzira chilankhulo panthawi iliyonse ya moyo kungathandize kuchepetsa kuchepa kwamtsogolo kokhudzana ndi ukalamba, kuphatikiza zizindikiritso za dementia.

Kafukufuku wina wa 2012 adapeza umboni wotsimikizira lingaliro loti kutenga chilankhulo chatsopano kumawonjezera kuchuluka kwa imvi komanso kutaya magazi.

Pambuyo pa miyezi itatu yophunzira mwakuya pamutu watsopano, omasulira achikulire a 14 adawona kuchuluka kwakuchulukitsa kwa imvi komanso voliyumu ya hippocampal. Mvuu imakhala ndi gawo lofunikira pokumbukira kukumbukira kwakanthawi.

… Ndi zoyera

Malinga ndi, kuphunzira chilankhulo chachiwiri utakula kumatha kulimbikitsanso zoyera, zomwe zimathandizira kulumikizana kwaubongo ndi kulumikizana pakati pa zigawo zosiyanasiyana zaubongo.

Kuphunzira chilankhulo chatsopano msinkhu uliwonse kungayambitse:

• kuthetsa mavuto mwamphamvu komanso luso loganiza bwino
• mawu abwino
• kumvetsetsa bwino kuwerenga
• kukulitsa luso lochulukirapo

Mwina mudamvapo zamapulogalamu ndi mapulogalamu a pa intaneti monga Rosetta Stone, Babbel, ndi Duolingo, koma mutha kuphunzira zinenero m'njira zinanso.

Ikani malo ogulitsira omwe amagulitsako mabuku anu, kapena onani ku laibulale yanu ngati muli mabuku ndi ma CD.

Njira iliyonse yomwe mungasankhe, yesetsani kumamatira nayo kwa miyezi ingapo, ngakhale mutangophunzira mphindi 10 kapena 15 patsiku.

3. Pangani nyimbo

Nyimbo ili ndi maubwino angapo muubongo. Itha kukuthandizani kukonza:

• maganizo
• kutha kuphunzira ndi kukumbukira zatsopano
• kusinkhasinkha ndi kuyang'ana

Thandizo la nyimbo likuwonekeranso kuti limathandizira kuchepetsa kuchepa kwa kuzindikira kwa okalamba.

Kafukufuku wochokera ku 2017 akuwonetsa nyimbo, makamaka zikaphatikizidwa ndi kuvina, zaluso, masewera, komanso masewera olimbitsa thupi, zimathandizira kupititsa patsogolo ubongo.

Ikhoza kusintha kayendetsedwe ndi kugwirizanitsa ndipo ingathandize kulimbikitsa luso la kukumbukira. Koma sizimangothandiza kupewa kuchepa kwazidziwitso zina. Zitha kuthandizanso kuthana ndi nkhawa komanso kusintha moyo wabwino.

Malinga ndi kuwunikiridwa kwa 2015, maphunziro anyimbo amakhalanso ndi phindu ngati masewera olimbitsa thupi.

Kuphunzira kusewera nyimbo muubwana kumatha kuthandizira kuthana ndi kuchepa kwazomwe zimakhudza msinkhu ndikupangitsa kuti magwiridwe antchito azikula bwino, chifukwa chimodzi.

akuwonetsanso kuti oimba nthawi zambiri amakhala ndi:

• kuzindikira kwabwino kwamawu ndi zowonera
• kuyang'ana kwambiri ndi chidwi
• kukumbukira bwino
• Kuyendetsa bwino magalimoto

Sikuchedwa kwambiri kuti muphunzire chida. Maphunziro apakompyuta atha kukuthandizani kuti muyambe, makamaka ngati simukufuna kuthamangira pamaphunziro.

Onani zotsatsa zam'deralo pazida zomwe mwazigwiritsa ntchito, kapena yesani zosankha zotsika mtengo monga ukulele, harmonica, kapena kiyibodi (monga bonasi yowonjezerapo, anthu ambiri zimawoneka kuti zida izi ndizosavuta kuziphunzira).

Osati nyimbo kwambiri? Palibe kanthu! Ngakhale kumvera nyimbo pafupipafupi kumathandizira kukulitsa ubongo wamaubongo. Chifukwa chake yatsani playlist yomwe mumakonda - ndibwino kuubongo wanu.

4. Kuyenda

Ngati mumakonda kuyenda, nachi chifukwa china chomveka choti mutuluke ndikufufuze kwinakwake kwatsopano: Kuyenda kumatha kuthandizira kukulitsa kusinthasintha kwazidziwitso, kukulimbikitsani, komanso kukulitsa luso.

Kukumana ndi malo atsopano komanso malo angakuthandizeninso kuphunzira za zikhalidwe zosiyanasiyana ndikukhala oyankhula bwino, onse omwe atha kukhala ndi chidziwitso chowonjezera.

Kuyendera malo atsopano kungathandizenso kukulitsa malingaliro anu onse, omwe angakuthandizeni kutsegula malingaliro anu ndikupatseni mawonekedwe atsopano pazinthu zapafupi ndi kwanu, monga zolinga pantchito, kucheza nawo, kapena malingaliro anu.

Ngati simungathe kupita kudziko lonse pompano, musadandaule. Mutha kupita paulendo wapafupi ndi kwanu.

Yesani:

• Kuyenda ulendo wautali kudera latsopano
• mukugula malo ogulitsira mdera lina mtawuniyi
• kupita kukayenda
• kuyenda pafupifupi (yambirani ndi maulendo apadziko lonse a National Geographic pa YouTube)

5. Chitani masewera olimbitsa thupi

Anthu ambiri amazindikira kuti kuchita masewera olimbitsa thupi kumapindulitsa m'njira zingapo:

• minofu yolimba
• kukhala wathanzi komanso wathanzi
• kugona bwino

Koma zolimbitsa thupi zimalimbikitsanso ubongo wanu. Kuchita masewera olimbitsa thupi - kuchita masewera olimbitsa thupi makamaka - kumatha kubweretsa kusintha kwamaluso azolingalira monga kuphunzira ndi kukumbukira.

Malinga ndi a, masewera olimbitsa thupi amathandizanso kukonza magwiridwe antchito oyendetsa bwino komanso kulumikizana kwaubongo, ndipo zitha kuteteza kutsika kwa kuzindikira.

Ubwino wina wochita masewera olimbitsa thupi ngati masewera olimbitsa thupi? Zimathandizira kulimbikitsa kuchuluka kwa magazi komanso kukula kwa maselo muubongo, zomwe kafukufuku amalumikiza kuti achepetse kukhumudwa.

Ngati mumachita masewera olimbitsa thupi ndi munthu wina kapena pagulu lalikulu, mudzawonanso maubwino ena.

Kulumikizana kwamphamvu pakati pa anthu kumathandizira kukhala ndi moyo wabwino komanso kukhala ndi thanzi labwino, chifukwa chake kucheza ndi ena pafupipafupi kungakhale njira ina yolimbikitsira thanzi laubongo ndikuthandizira kuthana ndi nkhawa komanso kukhumudwa.

Zoyeserera zolimbitsa thupi zimatha kusiyanasiyana, kutengera zaka zanu, kuthekera kwanu, komanso thanzi lanu, koma ndibwino kuti muzichita zochepa tsiku lililonse.

6. Pangani luso

Kupanga zaluso kumatha kukuthandizani kuti muwone dziko lapansi m'njira zatsopano, zapadera. Mutha kugwiritsa ntchito luso kuti musinthe ndikufotokozera momwe mukumvera, kugawana zomwe mwakumana nazo, kapena kudziwa zambiri pazovuta zanu, mwachitsanzo.

Kafukufuku wochokera ku 2015 akuwonetsa mitundu yazithunzi monga kujambula ndi kujambula zimathandizira ubongo wanu mwakuwonjezera luso komanso kukonza luso lakumvetsetsa.

Zochita zaluso zitha kuthandizanso kukhazikitsa njira zatsopano ndikulimbitsa kulumikizana komwe kulipo muubongo wanu, zomwe zimapangitsa kuti zidziwike bwino.

Palibe luso lazaluso? Palibe vuto. Monga maluso ambiri, luso lazojambula nthawi zambiri limakula pakapita nthawi komanso pochita.

YouTube imapereka maphunziro ambiri opaka utoto, ndipo laibulale yakomweko (kapena malo ogulitsira mabuku) atha kukhala ndi mabuku ojambula kapena kujambula anthu amtundu uliwonse waluso.

Landirani osasunthika

Ngakhale kujambula kosavuta kumatha kukupatsani maubwino aubongo poyambitsa makina osinthika aubongo, omwe amalola kuti ubongo wanu usazindikire mwachidule.

Nthawi yopuma yamaganizoyi imakhudzana mwachindunji ndi kupindika kwa m'mimba. Kulola ubongo wanu kupumula kumatha:

• kusintha luso
• kudodometsa zizolowezi zosafunikira
• kukuthandizani kupeza mayankho atsopano pamavuto

Chifukwa chake, nthawi yotsatira mukadzipeza mukudikirira kena kake ndi manja opanda kanthu, tengani cholembera ndikujambulira.

Zojambula zitha kuthandizanso kulimbikitsa kupumula, chifukwa chake lingalirani nthawi yopanga zaluso sabata yanu. Phatikizani mnzanu ndi banja lanu, nawonso - aliyense amapindula pano.

Mfundo yofunika

Akatswiri kale ankakhulupirira kuti pambuyo pa mfundo inayake m'moyo, ubongo wanu sungathenso kusintha kapena kupita patsogolo. Tsopano akudziwa kuti izi si zoona.

Mukakhala ndi nthawi yayitali komanso kuleza mtima, mutha kuyambiranso ubongo wanu, womwe ungakuthandizeni ndi zizindikiritso zina zamaganizidwe ndikuteteza kukuwonongeka kwazidziwitso.

Crystal Raypole adagwirapo ntchito ngati wolemba komanso mkonzi wa GoodTherapy. Magawo ake achidwi akuphatikiza zilankhulo ndi mabuku aku Asia, kumasulira kwachijapani, kuphika, sayansi yachilengedwe, chiyembekezo chogonana, komanso thanzi lamaganizidwe. Makamaka, akudzipereka kuthandiza kuchepetsa manyazi pazokhudza matenda amisala.