Izindlela Ezi-10 Ezisekelwa Ebufakazini Zokuba Nobuchule

-Delile

• 1. Vocavoca umzimba njalo
• 2. Lala ngokwanele
• 3. Zindla
• 4. Phuza ikhofi
• 5. Phuza itiye eliluhlaza
• 6. Yidla ukudla okunomsoco
• Omega-3 okunamafutha acid
• Ama-Flavonoids
• Uvithamini K
• 7. Dlala insimbi yomculo
• 8. Funda
• Qhubeka nokufunda
• 10. Hlanganyela
• Okubalulekile

Kuvamile ukucabanga ngobuhlakani njengento ovele uzalwe nayo. Abanye abantu, ngemuva kwakho konke, bakwenza ukubukeka okuhlakaniphile kungabi namandla.

Ubuhlakani abuyona imfanelo ebekiwe, noma kunjalo. Kuyikhono eliguqukayo, eliguquguqukayo lokufunda nokukhuthaza ubuchopho bakho obungathuthuka ngokuhamba kwesikhathi. Okusemqoka ukwenza imikhuba yokuphila esekela futhi ivikele ubuchopho bakho.

Ukwenza imikhuba ethile yokuphila kungasiza ekuthuthukiseni ubuhlakani bakho, okubandakanya izinhlobo ezimbili:

• Ukukhalipha okukhanyayo. Lokhu kubhekisela esilulumagama sakho, ulwazi, namakhono akho. I-crystallized intelligence ivame ukwanda njengoba ukhula.
• Ukuhlakanipha oketshezi. Eyaziwa nangokuthi ukucabanga okuluhlaza, ubuhlakani obuketshezi yikhono lakho lokucabanga futhi ucabange ngokungaqondakali.

Funda ukuze ufunde ukuthi isayensi ithini ngezindlela ezahlukahlukene ongakwazi ngazo ukukhulisa ubuhlakani bakho obucwebezelayo nobuketshezi.

1. Vocavoca umzimba njalo

Ukuhlala usebenza ngokomzimba kungenye yezindlela ezingcono kakhulu zokwenza ngcono ukusebenza kobuchopho.

Ngokuya nge-a, ukuzivocavoca okulula kukhuthaza ukusebenza ku-hippocampus, okubandakanyeka kwimemori. Iphinde ithuthukise ukuxhumana phakathi kwe-hippocampus nezinye izifunda zobuchopho ezilawula inkumbulo.

Kwabuye kwatholakala ukuthi ukuvivinya umzimba kwandisa ivolumu ye-hippocampus. Ababhali besifundo bacabangele ukuthi umsebenzi we-aerobic ukhuthaza ukukhula kwama-neurons, okuqinisa ukwakheka kobuchopho nokusebenza.

Ukujabulela izinzuzo zokuqonda zokuvivinya umzimba, kubalulekile ukukwenza njalo. Izindaba ezinhle ukuthi akudingeki ukuthi usebenzise umzimba ngamandla ukuze uthole izinzuzo.

Imibono yokuzivocavoca yokuqala ifaka:

• ukuhamba
• i-yoga
• izintaba
• ukusebenzisa umzimba

2. Lala ngokwanele

Ukulala kubalulekile futhi ekusekeleni ukusebenza okuhle kwengqondo. Uma ulele, ubuchopho bakho buhlanganisa izinkumbulo ozidale usuku lonke. Iphinde ithuthukise ikhono lobuchopho bakho lokufunda imininingwane emisha lapho uvuka.

Eqinisweni, ukulala ngokwanele kubaluleke kakhulu kangangokuba okutholakele ukuthi ngisho ukuncishwa ubuthongo okuncane kuthonya kabi imemori yokusebenza.

3. Zindla

Enye indlela yokuba nobuhlakani ukwenza ukuzindla.

Esifundweni esidala sango-2010, ukuzindla kwakuhlotshaniswa nokusebenza okungcono kokusebenza kanye nenkumbulo yokusebenza. Le miphumela yabonwa ngemuva kwezinsuku ezine kuphela zokuzindla.

Kutholwe imiphumela efanayo. Ngemuva kokuthi ababambiqhaza beqede amasonto ayi-8 amaseshini okuzindla aqondiswa ngemizuzu engu-13, ukunaka kwabo, ikhono lokuqashelwa, kanye nenkumbulo yokusebenza kukhuphukile. Ukukhathazeka nemizwa yabahlanganyeli nayo yathuthuka.

Abaphenyi bacabanga ukuthi le miphumela yokuqonda ibangelwe izinzuzo ezingokomzwelo zokuzindla.

Kunezindlela eziningi zokuzindla. Ungakwazi:

• sebenzisa izinhlelo zokusebenza zokuzindla
• lalela amavidiyo wokuzindla aqondisiwe
• ukuya ekilasini lokuzindla

4. Phuza ikhofi

I-Adenosine ikhemikhali yobuchopho eyeka ukukhishwa kwezinto ezivuselelayo ebuchosheni bakho. Kodwa-ke, i-caffeine esekhofi ivimba i-adenosine, evumela lezi zinto ukuthi zikunike amandla. Lokhu kungasiza ukukhuthaza ukufunda nokusebenza kwengqondo.

Futhi kunqume ukuthi ukudla i-caffeine kungakhulisa ukunakwa, okungakusiza ukuthi uhlale ugxile, futhi ukwazi kangcono ukwamukela imininingwane emisha.

Kungcono ukudla ikhofi ngokulinganisela, noma kunjalo. Ukuphuza kakhulu i-caffeine kungakhuphula ukukhathazeka futhi kukwenze ube ne-jittery.

5. Phuza itiye eliluhlaza

Ukuthumela itiye eliluhlaza kungasekela nokusebenza kwengqondo yakho. Eminye yale miphumela idalwa yi-caffeine esetiye eluhlaza, etholakala ngamanani amancane. Itiye elihlaza nalo linothe ngekhemikhali elibizwa nge- epigallocatechin gallate (EGCG).

Ngokuya nge-a, i-EGCG ingahle ikhuthaze ukukhula kwama-axon nama-dendrites kuma-neurons. Ama-axon nama-dendrites enza kube lula ngama-neurons ukuxhumana nokuqedela imisebenzi yokuqonda.

Ngokwengeziwe, kuphethwe ukuthi itiye eliluhlaza lenyusa ukunakwa nokusebenza kwememori. Lokhu kungenzeka kungenxa yenhlanganisela yezakhi ezinenzuzo etiyi eliluhlaza, kunokuba kube yinto eyodwa.

6. Yidla ukudla okunomsoco

Enye indlela yokuthuthukisa impilo yakho yobuchopho ukudla ukudla okunomsoco osekela ukusebenza kobuchopho. Lokhu kufaka phakathi ukudla okunothe ku-omega-3 fatty acids, flavonoids, novithamini K.

Omega-3 okunamafutha acid

Ngokuya nge-a, amafutha we-omega-3 ayizingxenye ezinkulu zesakhiwo sobuchopho. Imithombo ecebile ifaka phakathi:

• inhlanzi enamafutha
• izimbaza
• izimila zasolwandle
• ifilakisi
• ukwatapheya
• amantongomane

Ama-Flavonoids

Ama-Flavonoids ayizinhlanganisela zezitshalo ezizuzisayo ezinenzuzo ye-neuroprotective.

Ngokuya nge-a, i-flavonoids ihlotshaniswa nemiphumela emihle yokuqonda, kufaka phakathi ukusebenza okuphezulu nokusebenza kwememori yokusebenza.

Imithombo ecebile yama-flavonoid ifaka phakathi:

• amajikijolo
• itiye
• ukhokho
• ubhontshisi
• okusanhlamvu

Uvithamini K

Ngokuya nge-a, uvithamini K udlala indima ekusindeni kwamangqamuzana obuchopho nokusebenza kwengqondo. Kutholakala ngokuyinhloko kumifino eluhlaza, njenge:

• i-kale
• isipinashi
• ama-collards

7. Dlala insimbi yomculo

Ukudlala insimbi kuyindlela ejabulisayo neyakhayo yokuthuthukisa ubuhlakani bakho. Kubandakanya amakhono afana nalokhu:

• ukuqonda kokuzwa
• ukuhlangana komzimba
• inkumbulo
• ukuqashelwa kwephethini

Lokhu kuphonsela inselelo amakhono akho wezinzwa nawokuqonda, ngokusho kwe-. Ngenxa yalokhu, ukudlala insimbi yomculo kungasiza ekwandiseni ukusebenza kwakho kwengqondo nokuqonda.

Uma ungumculi onolwazi, ziphonse inselelo ngokufunda izingoma ezintsha noma izinhlobo. Uma ungazi ukuthi uyidlala kanjani insimbi yomculo, khumbula ukuthi akukephuzi kakhulu ukuqala. Ungathola inqwaba yamavidiyo wamahhala wokuthi ungakwenza kanjani ku-inthanethi ukuze uqalise.

8. Funda

Ucwaningo lukhombisa ukuthi ukufunda kungasiza futhi ekuthuthukiseni ubuhlakani bakho.

Ngokuya ngokubuyekezwa kuka-2015, ukufunda kuvuselela zonke izingxenye zobuchopho bakho, kanye nokuxhumeka kwe-neural phakathi kwabo.

Lokho kungenxa yokuthi kudinga imisebenzi eminingi yokuqonda, kufaka phakathi:

• ukunakwa
• ukubikezela
• imemori yokusebenza
• inkumbulo yokugcina yesikhathi eside
• ukucabanga okungabonakali
• ukuqonda
• ukucubungula okubukwayo kwezinhlamvu

Ukunquma futhi ukuthi ukufunda kuthuthukisa ukuxhumana phakathi kwezifunda zobuchopho ezibandakanyeka ekuqondeni. Lo mphumela ungahlala ezinsukwini ezimbalwa ngemuva kokufunda, okuphakamisa izinzuzo zesikhathi eside.

Qhubeka nokufunda

Uma ungathanda ukwandisa ubuhlakani, phokamela ukuba ngumfundi impilo yakho yonke. Isikhathi eside semfundo sixhunyaniswe nobuchwepheshe obuphakeme, ngokusho kwe-.

Omunye uthole ukuthi ukuqhubeka nemfundo kukhulisa nokusebenza kwengqondo futhi kuvikele ubuchopho bakho.

Ukuqhubeka nemfundo yakho akusho ukuthi udinga ukuthola iziqu. Ungakwazi:

• lalela ama-podcast
• bukela izinkulumo ze-TED
• ukuya ezinkulumweni noma kumasifundisane
• thatha umdlalo wokuzilibazisa omusha
• funda ulimi olusha
• funda izincwadi ngesihloko esisha

10. Hlanganyela

Njengoba abantu beyizidalwa zomphakathi, ukuhlala nomphakathi nakho kungakhulisa ukuqina kwengqondo yakho. Lokho kungenxa yokuthi ukuxhumana nomphakathi kuvusa ingqondo kanye nekhono lokuqonda, ngokusho kwe-.

Uma ukuthola kunzima ukuhlangana nabantu abasha noma ukudala ubudlelwano, ungahle uthande ukubheka okulandelayo:

• volontiya emphakathini wakho
• ujoyine iklabhu, ijimu, noma iqembu lezemidlalo
• thatha isigaba
• ujoyine iklabhu lezincwadi
• xhuma kabusha nabangane bakudala

Okubalulekile

Khumbula, ubuhlakani abukho ngokwazi ngaphezu kwabanye abantu. Imayelana nokuvuselela ubuchopho bakho, ukwazi ukuxazulula izinkinga, nokufunda izinto ezintsha.

Ngokuhlala unelukuluku nokulandela izeluleko ezichazwe ngenhla, ungakwazi ukukhulisa impilo yakho yobuchopho futhi uthuthukise ubuhlakani bakho ngokuhamba kwesikhathi.