1 - Yintoni Ongayenza Ukuze Uqinise Ingqondo Yakho?
Ngelixa ungazi ukuba kufuneka usebenzise umzimba wakho, ngaba uyazi ukuba kunokuba kubalulekile ukuba usebenzise ingqondo yakho? Mhlawumbi uye wakuva i-adage yakudala "ukuyisebenzisa okanye uyilahle." Abaphandi abaninzi bakholelwa ukuba esi sigqibo sisebenza kwimpilo yakho yengqondo.
Uqeqesho lobuchopho lulo lonke ulaka olule mihla, luvame ukukhangela njengendlela yokuhlaziya ingqondo yakho kunye nokukhuthaza ingqondo. Nangona ezininzi izazinzulu zengqondo zibonisa ukuba amabango anxulumene nokuqeqeshwa kobuchopho ayenyuka kakhulu kwaye alahlekisa, kukho uphando oluninzi olubonisa ukuba iintlobo ezithile zezinto ezinokubangela inzuzo kwimpilo yengqondo yakho.
Ingqondo yeplastiki iyakuvumela ukuba iguqule kwaye ishintshe, njengoko ukhula. Njengoko ufunda izinto ezintsha, unako ukudala nokomeleza iindlela zokuhamba kunye neenethiwekhi. Oku kunceda ukuba ubuchopho bakho buqine, kodwa kunokukunceda wenze kube lula ukuguquguquka kwaye ulungele ukutshintsha.
Nangona abaphandi beqhubeka bexubusha nokuba ngaba uqeqesho lobuchopho lungenakukwenza ukuba uhlakaniphile , iingcali ziyavuma ukuba ukusetyenziswa kobuchopho obunzima kunye nobunokuthi kunokusetyenziswa ukukhusela nokuqinisa ingqondo yakho. Ezi ngenelo zinokuba luncedo kakhulu ngokugcina ingqondo yakho ebukhali njengoko ukhula.
Olunye uphando olunzulu lubandakanye abathathi-nxaxheba abangaphezu kwama-2,800 abangaphezu kweminyaka engama-65 abaye baqhuba nganye yeendlela ezahlukeneyo zokuqeqeshwa kwengqondo. Iintlobo zoqeqesho ezisetyenzisiweyo ziquka isivinini sokuqeqeshwa koqeqesho, ukuqeqeshwa kweememori nokuqeqeshwa kokuqiqa.
Abaphandi bafumanise ukuba abo bahamba kwijubane lokuqhubela phambili bafumana inzuzo enkulu, mhlawumbi ngenxa yokuba uqeqesho lwabangelwa ipateni yokusebenza yobuchopho obanzi. Nangona kunjalo, onke amaqela amathathu azuzekileyo, afumana ukukhuselwa kwintlupheko yokunciphisa ingqondo eneminyaka engamahlanu.
Ngokucacileyo imisebenzi ethile yengqondo ingaba neenzuzo ezibalulekileyo zobuchopho.
Ngoku ke masibe neengqondo zobuchopho ozenzayo ekhaya. Nangona le midlalo yengqondo ayiklanyelwe ukwenza ukuba ube neengqiqo ngakumbi, unokufumanisa ukuba uvakalelwa ngengqiqo kwaye unamandla ngakumbi xa usebenza rhoqo.
Okulandelayo: Enye yeendlela ezilungileyo zokuqinisa ingqondo yakho ithatha ukuzibophelela, kodwa enye yeyona ndlela iphumelele kakhulu kwaye inomvuzo. Khangela oko kufuneka uyenze ukuze ufumane loo ngqondo yakho kwisimo se-tip-top.
2 - Unakekele Umzimba Wakho Ukunyamekela Ingqondo Yakho
Ukuba ufuna ukunyamekela ingqondo yakho, kufuneka uqale ngokunyamekela umzimba wakho. Uphando luye lwaphindaphinda luboniswe ukuba abantu ababandakanyekayo kwimilinganiselo enempilo njengento yokuzilolonga kunye nokutya okunempilo ayinako ukunyuka kwengcamango ehambisana nokuguga.
Izifundo zitsho ukuba ukuvuthwa kwento kunokukwenza ukuba uqaphele kwaye ukhusele ubuchopho bakho kwi-shrinkage njengeminyaka . Uphando luye lwabonisa ukuba umzimba unokunyusa i-neurogenesis , okanye ukwakheka kweeseli zengqondo ezintsha, kwi-hippocampus yengqondo.
Olunye uphando olwanyatheliswa ngo-2013 lubhekisele kwimilinganiselo enempilo kumadoda angama-2,300 ngaphaya kweeminyaka engamashumi amathathu. Abaphengululi bajonge ukuziphatha kwabafundi kunye nekhono lokuqonda ngokuqala kwiminyaka eliphakathi bavalela inkqubela yabo kwiminyaka yobudala.
Abaphandi bafumanisa ukuba amadoda asebenze ngokuziphatha okunempilo ayekho malunga neepesenti ezingama-60 amathuba okuba bafumane ukuphazamiseka kwengqondo kunye nengqondo njengoko bekhulile. Ezi ziphatha kakuhle zibandakanya ukungabhema, ukugcina i-BMI enempilo, ukusetyenziswa rhoqo, ukuchitha ezininzi imifuno kunye neziqhamo kunye nokutya okuphantsi kokulinganisela utywala.
Ngoko ukuba ufuna ukwakha ingqondo engcono, qalisa ngokusebenza kwimpilo yakho yempilo kuqala. Hamba ukuhamba, qalisa ukubandakanya izithelo kunye nemifuno esitsha kwiindlela zokutya kwaye uzame ukuyeka yonke imiphumo emibi njengokusetyenziswa kotywala kakhulu okanye ukusetyenziswa kwecuba. Ezinye zezi zinto zinokuba nzima kunabanye, kodwa ingqondo yakho iya kukubulela iminyaka ezayo.
3 - Dweba iMephu yeKapa yakho kwiMemori
Ngelixa unokuba uvakalelwa ukuba uhamba ngezitrato zommandla wakho kwaye amehlo akho avaliwe, zama umngeni wakho ngengxaki ngokukrabala imephu yedolophu okanye indawo ekumemori. Akukho nkohliso! Zama ukufaka izitrato ezinkulu, izitalato eziphambili kunye namanqaku omhlaba wengingqi.
Xa usenzile, qhathanisa imephu yakho yememori kwimephu yangempela yendawo. Uyenze njani? Ngaba umangaliswe ezinye zezinto ozilahlekileyo? Ukuba ufumene lo mcimbi kulula, zama ukudweba kwindawo engaziwayo ememori, njengemephu ye-United States yonke okanye i-Yurophu, kwaye uzame ukubiza lonke ilizwe okanye ilizwe.
Ukuhamba indlela yakho ukuya kwivenkile okanye iofisi yegqirha inokubonakala ibulula kwaye icace ngokukhawuleza xa usemva kwesondo lakho. Nangona kunjalo, ukuphoqeleka ukuba ukhumbule ukuma kommandla wakho kunye nokudweba kwaye ubhale ithile inceda ekusebenzeni iinkalo ezahlukeneyo zobuchopho bakho. Uphando loqeqesho lweBongo luye lwabonisa ngokuphindaphindiweyo ukuba yiyo le ndlela yimiba enzima neyinkimbinkimbi enika inzuzo enkulu kunengqondo yakho.
4 - Funda into entsha
Lo mzobo ubonisa ukuzibophezela, kodwa yinto enye enokukunika ingqungquthela yebuck yakho. Khumbula indlela abaphandi bakholelwa ngayo ukuba ukuqeqeshwa kobuchopho kunabo bonke abayinkinga, inoveli kunye neyinkimbinkimbi? Ukufunda into entsha kukuba yindlela enye yokugcina ingqondo yakho kwizwane zayo kwaye uqhubeke uveza imingeni emitsha.
Kwisifundo esinye, umphandi wanikela abantu abadala abadala ukuba bafunde iintlobo ezahlukeneyo zezakhono ezivela kwi-digital photography ukuya ekugqibeleni. Emva koko bavavanya iimvavanyo kwaye bafanisa amaqela okulinga ukulawula amaqela. Abo babantu abalawulayo babenemisebenzi edibeneyo kodwa engabandezeli ngokwengqondo njengokubukela ama-movie kunye nokuphulaphulwa kwirediyo.
Abaphandi bafumanisa ukuba kuphela abo bathathi-nxaxheba abaye bafunda isakhono esitsha bafumana uphuculo kwimvavanyo yeememori. Kwakhona bafumanisa ukuba ukuphuculwa kwememori kwakukhona xa kuhlolwe kwakhona emva konyaka.
Ezinye izinto onokufuna ukuzizama ziquka ukufunda ulwimi olutsha, ukufunda ukudlala isandi somculo okanye ukufunda i-hobby entsha. Ngeke nje ululaze ingqondo yakho, kodwa uya kuqhubeka ufunda into entsha njengoko uqhubeka ukwandisa izakhono zakho kwaye ufezeke ngakumbi.
5 - Zama Ukusebenzisa Isandla Sakho Esingaqhelekanga
Oku kulandelayo kukusebenzisa umchopho onomdla okwenziwa ngumntu oyena-neurobiologist kunokunceda "ugcine ingqondo yakho iphilile."
Encwadini yakhe ethi Keep Your Brain Alive: 83 Ukuzivocavoca Nge-Neurobic Ukunceda Ukulahlekelwa Kwempendulo Nokunyusa Ukukhubazeka Kwengqondo , u-neurobiologist u-Lawrence Katz uncoma ukusebenzisa isandla sakho esingaqhelekanga ukuqinisa ingqondo yakho. Ngenxa yokuba ukusebenzisa isandla sakho esichaphazelekayo kunokuba nzima kakhulu, ingaba yindlela enkulu yokwandisa umsebenzi wengqondo.
Zama ukutshintsha isandla ngenkathi udla isidlo sakusihlwa okanye xa uzama ukubhala okuthile phantsi. Kuya kuba nzima, kodwa yile ngongoma. Imisebenzi yengqondo engcono kakhulu yilezo ezingekho lula.
Okulandelayo yinto oyenzayo mhlawumbi imihla ngemihla, kodwa ungeke uqaphele ukuba kunokuba luncedo njani amandla akho engqondo.
6 - Jikelele
Uphononongo lubonisa ukuba abantu abasebenzisanayo kuluntu banomngcipheko omncinci wokuphuhliswa kwengqondo kunye ne-Alzheimer's disease. Ukuzibandakanya kubambelela kwiindawo ezininzi zobuchopho kunye nemisebenzi eninzi yentlalo iquka izinto eziphathekayo, ezifana nokudlala umdlalo, ezixhamla ingqondo yakho.
Nangona ukuba ungummemezeli ongeyena , ukufuna intsebenziswano yoluntu kunokuba luncedo kwingqondo yakho kokufutshane kunye nexesha elide. Ezinye iimbono zokuhlala zibandakanya uluntu ziquka ukubhalisela amathuba okuvolontiya kwindawo yakho, ukujoyina iqela, ukubhalisela iqela lokuhamba kwendawo, kwaye uhlala usondelelene nabahlobo bakho kunye nosapho.
7 - Cinga
Oku kulandelayo yindlela yokusebenzisa ubuchopho eye isetyenziselwa amawaka eminyaka kodwa isandul 'ukuqonda ngokubonakalayo.
Ubungqina bobuchopho obungasayi kujonga lunokuba lusebenza kakuhle kakhulu - ukucamngca. Ukucamngca ngokucamngca ngokukhethekileyo kukho konke ukufutheka okwangoku, ukuxhaswa ngabasemagqabini beengqondo , iingcali zoshishino kunye nezinye iinkonzo zempilo. Ngaphambi kokuba uthi le nkcubeko yasendulo yamaBuddha i-New Age yakho, qwalasela olunye uphando olubonisa ezininzi iingeniso zokucamngca.
Uphononongo lubonisa ukuba ukucamngca kwengqondo kunokunceda ukubandakanya iindlela ezintsha ze-neural, ezenza ukuba izakhono zokuzibonela eziphuculweyo zenze ngcono kwaye zandise ukuguquguquka kwengqondo. Uphando luye lwabonisa ukuba ukucamngca kungakunceda ukuphucula ingqwalasela , ukugxila, ukuvelana kunye nokuzikhusela. Uphononongo lubonisa ukuba ukucamngca kunokwandisa amandla okukhumbula.
Ngaba ulungele ukuzama ukusebenzisa lobu buchule? Nasi isikhokelo esheshayo sokucamngca ngengqondo . Unokuphinda uhlole ezinye zezi ngcebiso ezicwangcisiweyo zokubandakanya ingqondo kwimpilo yakho yansuku zonke .
Emva kokuba uzame ezinye zezi ziko, ungase ushiywe uzibuze ukuba nayiphi na idilesi ye-intanethi "yoqeqesho lobuchopho" inokukunceda. Emva koko, makhe sihlolisise nokuba ingaba ezo ndawo, iinkonzo, kunye neenkqubo zinokuba zifanelekile ixesha lakho.
8 - Kuthiwani Ngawo onke loo Midlalo yeMidlalo yoBuchule?
Amathuba mhlawumbi amahle ukuba ubuncinane beva, okanye bazama, ezinye zeentlobo ezininzi zokuqeqeshwa kobuchopho, iiwebhusayithi kunye neenkqubo ezikhoyo apho. Zininzi zezi zixhobo zithi ezi zixhobo zengqondo ziyakwandisa ukuguquguquka kwengqondo yakho, kugcine ucinga ngengqondo xa uneminyaka yobudala kwaye ubenokuba unengqiqo .
Nangona kusekho inkxwaleko eninzi malunga nokuba ngaba la mabango ayinyani, kukho ithuba lokuba ukudlala ezi ntlobo zemidlalo yengqondo kunokuba kukuhle kwengqondo yakho. Kuchaneke kangakanani na ukuphakanyiswa kwengxoxo. Ukuba ucinga ukuba uya kulonwabela loo midlalo, nolu luhlu oluhle lwezixhobo zoqeqesho lobuchopho onokufuna ukujonga.
Ukuba kunjalo, sele uchithe ixesha elide kakhulu ukhangela kwikhompyutheni yakho okanye i-smartphone, ixesha lakho mhlawumbi libhetele kakhulu ukuchitha ukuhamba, ukuzonwabisa umdlalo omtsha okanye uhambele nomhlobo. Yonke le mi sebenzi inokuba nefuthe elide kwixesha elide kwimpilo kunye nobungakanani bentliziyo yakho.
> Imithombo
> Elwood, P, Galante, J, Pickering, J, Palmer, S, Bayer, A, uBen-Shlomo, Y, Longley, M, & Gallacher, J. Indlela yokuphila ephilileyo iyanciphisa iziganeko zezifo ezingapheliyo kunye nokugula komzimba: Ubungqina obuvela Ukufundiswa kwamaqela aseCaerphilly. PLoS One. 2013; 8 (12): e81877. i-doi: 10.1371 / iphephandaba.pone.0081877.
> Ipaki, DC, Lodi-Smith, J, Drew, L, Haber, S, Hebrank, A, Bischof, GN, & Aamodt, W. Impembelelo yokubandakanyeka okuqhubekayo kumsebenzi omdala kubantu abadala: Iprojekthi ye-synapse. Iingcali zeNzululwazi. 2013; i-doi: 10.1177 / 0956797613499592
> Wolinksy, FD, Unverzagt, FW, Smith, DM, Jones, R, Stoddard, A, & Tennstedt, SL.Uvavanyo lweCOGnitive trial and quality related life: Ukhuseleko oluhlala iminyaka emi-5. IiNcwadana zeGerontology, uChungechunge A: IiSayensi zeMvelo. 2006; 61 (12): 1324-1329.