Ukuphulaphula umculo kungabonwabisayo, kodwa ngaba kunokwenzeka ukuba kunokukwenza ube nempilo? Umculo unokuba ngumthombo wokuzonwabisa kunye nokuwaneliseka, kodwa uphando luye lwabonisa ukuba kukho ezininzi iingenelo zengqondo.
Ingcamango yokuba umculo unokuchaphazela iingcamango zakho, iimvakalelo kunye nendlela yokuziphatha mhlawumbi ayifiki into emangalisayo. Ukuba uke wabuzwa uqhubekile xa uphulaphule i-anthem yakho yintsimbi ethanda ukukhawuleza okanye uhanjiswe kwiinyembezi ngekhontrakthi yokuphila, uqonda ngokucacileyo amandla omculo ukuchaphazela iimvakalelo kunye nokuvuselela isenzo.
Kodwa umphumo wengqondo womculo unokuba namandla kuninzi kwaye unokubanzi kunokuba ungacinga. Ulwaphulo lomculo ngongenelelo oluthile lusetyenziselwa ukukhuthaza impilo yemoya, ukunceda izigulane zijamelane nokuxinezeleka , kwaye zikhuthaza ukuphila kwengqondo. Abanye baze bacebise ukuba umdla wakho kumculo unokubonelela ngemibandela eyahlukeneyo yobuntu bakho .
Umculo unokukhulula ingqondo, ivuselele umzimba, kwaye uncede abantu bangcono ukuphatha intlungu. Ngoko ke yintoni enye inzuzo enokuyilungiselela umculo?
1 - Umculo unokuphucula ukusebenza kwakho koCognitive
Uphando lubonisa ukuba umculo wangemuva, okanye umculo odlalwa ngelixa umphulaphuli ugxininise kwelinye imisebenzi, unokuphucula ukusebenza kwimisebenzi engqondweni yabantu abadala. Ngokukodwa, uphando oluthile lufumene ukuba ukudlala umculo omculo ophezulu kukukhokelela ekuphuculeni ukuqhutyelwa kwejubane ngelixa zombini ukuphucula kunye nokuhlaselwa komculo kwaholela kwiinzuzo kwimemori .
Ngoko ngexesha elizayo xa usebenza kumsebenzi, cinga ukuguqula umculo omncinane ngasemva ukuba ufuna ukunyusa kwintsebenzo yengqondo yakho. Cinga ukukhetha iingoma zeengoma kunokuba zineengoma ezilukhuni, ezinokuphela ukuphazamisa.
2 - Umculo unokunciphisa uxinzelelo
Kuye kwacetyiswa ukuba umculo unokunceda ukunciphisa okanye ukulawula uxinzelelo . Cinga ngoshishino lwekhenkethi elijoliswe kumculo ocamngca owenzelwe ukuhlaziya ingqondo nokunciphisa ukuphumula. Ngethamsanqa, le yinto enye exhaswa ngophando. Ukuphulaphula umculo kungayindlela efanelekileyo yokujamelana noxinzelelo.
Ngomnye uvavanyo lwango-2013, abathathi-nxaxheba bathatha inxaxheba kwisinye sezimo ezintathu ngaphambi kokuba bavelele kwixinzelelo kwaye bathathe uvavanyo loxinzelelo lwengqondo. Abanye abathathi-nxaxheba baphulaphule umculo ophumayo, abanye bephulaphule isandi samanzi ashukumisayo, kwaye abanye abazange bafumane ukuvuselelwa kokuphicotha.
Iziphumo ziphakamisa ukuba ukuphulaphula umculo kunempembelelo kwimpendulo yomntu , ngokukodwa inkqubo ye- neon autonomic . Abo babephulaphule umculo bafuna ukufumana ngokukhawuleza emva kokuxinezeleka.
3 - Umculo unokuncedisa ukuba udle kancane
Enye yeenzuzo ezengummangaliso zengqondo ngumculo kukuba ingaba sisixhobo esinokusilahleka kwesisindo. Ukuba uzama ukunciphisa ubunzima, ukuphula umculo ongcolileyo kunye nokucima izibane kunokukunceda ufezekise iinjongo zakho .
Ngokomnye uphando, abantu abadliwayo kwiivenkile zokuthambisa ezithambiseleyo apho badla umculo badla ngokutya kweepesenti ezili-18 kunezo zidliwayo kwezinye iindawo zokutyela. Ngoba? Abaphandi bacetyisa ukuba umculo kunye nokukhanyisa kunceda ukudala ukulungiswa okukhululekile. Ekubeni abathathi-nxaxheba bekhululekile kwaye bekhululekile, basenokuba badla ukutya kwabo kancinci kwaye baqonda xa beqala ukuziva bezele.
Ungazama ukwenza oku kusebenza ngokudlala umculo ocolileyo ekhaya ngelixa udla isidlo sakusihlwa. Ngokudala indawo yokuphumla, unokufumana ithuba lokutya ngokukhawuleza kwaye ngoko uzive udala ngokukhawuleza.
4 - Umculo unokuphucula iMemori yakho
Uninzi lwabafundi banandipha ukuphulaphula umculo xa befunda, kodwa ngaba loo nto ingcinga enkulu? Abanye bacinga ukuphulaphula umculo wabo ozithandayo njengoko bafunda bephucula imemori , ngelixa abanye bephikisana ukuba ikhonza nje ngokuphazamiseka.
Uphando lubonisa ukuba lunokunceda, kodwa luxhomekeka kwiimeko ezahlukeneyo ezinokubandakanya uhlobo lomculo, ukuzonwabisa komphulaphuli waloo mculo, kunye nokuba umqeqeshi oqeqeshelwe kakuhle umlaleli unokuba njani.
Olunye uphando lufumanise ukuba abafundi abaqeqeshelwe umculo bazama ukwenza ngcono kwiimvavanyo zokufunda xa bephulaphule umculo ongathathi hlangothi, mhlawumbi ngenxa yokuba olu hlobo lomculo aluphazamisekanga kwaye lube lula ukulibala.
Ngakolunye uhlangothi, abafundi bafundela kakuhle xa bephula umculo omnandi, mhlawumbi ngenxa yokuba le ngoma yafuna iimvakalelo ezintle ngaphandle kokuphazamisa ukubunjwa kwememori.
Olunye uphando lufumanise ukuba abathathi-nxaxheba befunda ulwimi olutsha babonisa ukuphucula ngolwazi lwabo nobuchule babo xa beqhuba ukucula amagama amatsha kunye nemibinzana ngokubhekiselele kokuthetha rhoqo okanye ukuthetha ngesigqi.
Nangona umculo unokuba nomphumo kwimemori, iziphumo ziyahlukahluka kuxhomekeke kumntu ngamnye. Ukuba uthambekele ekufumaneni ukuphazamiseka ngumculo, unokube ngcono xa ufunda ngokuthula okanye ngeendlela ezingathathi hlangothi ezidlala ngasemva.
5 - Umculo unokunceda ukuLawula ubuhlungu
Uphando lubonise ukuba umculo unokunceda kakhulu ekulawuleni intlungu. Olunye uphando lwezigulane ze-fibromyalgia lufumene ukuba abo baphulaphule umculo ngeyure elilodwa ngosuku bafumana ukunciphisa okukhulu intlungu xa kuthelekiswa nalawo maqela elawulo.
Esi sifundo, izigulane ezine-fibromyalgia zabiwe kwiqela elingazama ukuphulaphula umculo kanye ngemini kwiiveki ezine okanye iqela lokulawula elingafumani unyango. Ekupheleni kwexesha leveki ezine, abo babephulaphule umculo usuku ngalunye bafumana ukunciphisa okuninzi kwiintlungu kunye nokudandatheka. Ezi ziphumo zibonisa ukuba unyango lomculo lube yinto ebonakalayo ekunyangeni intlungu.
Ukuphononongwa ngophando luka-2015 kwimiphumo yomculo ekulawuleni ubuhlungu kufumene ukuba izigulane eziphulaphule umculo ngaphambili, ngexesha, okanye emva kokuhlinzwa zabuhlungu ubunzima kunye nokuxhalaba kunokuba abo bangayivumi umculo. Nangona ukuphula umculo naliphi na ixesha ngexesha elifanelekileyo, abaphandi bathi ukuphula umculo ngaphambi kokuhlinzwa kwakubangela iziphumo ezingcono.
Ukuphononongwa kukhangela idatha evela kwizigulane ezingama-7,000 kwaye kwafumanisa ukuba abaphulaphuli bomculo nabo bafuna imithi encinane yokulawula intlungu. Kwakukho ncinane kakhulu, nangona kungabalulekanga, ukuphucula iziphumo zolawulo lweentlungu xa izigulane zavunyelwa ukukhetha umculo wazo.
Umsebenzi wongqangi owenziwa nguDkt. Catherine Meads waseYrunel University kwi-release release. "Umculo ngumngenelo ongeyomonakalo, okhuselekileyo, onokungabikho okufuneka ufumaneke kuwo wonke umntu oqhutywayo."
6 - Umculo unokunceda Ulale Ubulungile
Ukungazinzanga kuyinkathazo ebalulekileyo echaphazela abantu bazo zonke iindidi. Nangona kukho iindlela ezininzi zokuphatha le ngxaki kunye nezinye iingxaki zokulala eziqhelekileyo, uphando luye lwabonisa ukuba ukuphulaphula umculo wokuphucula umgangatho wesiqhelo ungabikho umkhuseli okhuselekileyo, osebenzayo kunye nofikelelekayo.
Kwisifundo esakhangela abafundi bekholeji, abathathi-nxaxheba balalela umculo weklasi, incwadi yomsindo, okanye akukho nto. Elinye iqela liphulaphule imizuzu engama-45 yokuphucula umculo wesiqhelo ngelixa elinye iqela liphulaphule incwadi yomsindo ngexesha lokulala kwiiveki ezintathu.
Abaphandi bavavanya umgangatho wobuthongo kokubili nangaphambi kokungenelela kwaye bafumanisa ukuba abathathi-nxaxheba abaphulaphule umculo babenomgangatho obaluleke kakhulu wobuthongo kunabo babemphulaphule incwadi enomsindo okanye abangafumani nongenelelo. Ekubeni umculo uyonyango olufanelekileyo lweengxaki zokulala, kunokusetyenziswa njengesicwangciso esilula nesiphepheko sokunyanga ukulala.
7 - Umculo unokuphucula ukukhuthaza
Kukho isizathu esihle sokuba kutheni kube lula ukuyisebenzisa xa uphulaphule umculo - abaphandi baye bafumanisa ukuba ukuphulaphula umculo okhawulezayo kubangela ukuba abasebenzi benze nzima.
Olunye uvavanyo olwenzelwe ukuphanda le mphulo lwenziwa ngabafundi abesilisa abanezempilo abaneempilweni ngebhayisikili kwibhayisikili yokumisa kwizantya zokuzihamba. Eminye imivavanyo emithathu eyahlukileyo, abathathi-nxaxheba bahamba ngeemitha ezili-25 ngexesha ngelixa bephulaphule uluhlu lwadlalwayo lweengoma ezithandwayo ezithandathu ezahlukahlukeneyo zee-tempos ezahlukeneyo.
Ayaziwa kubaphulaphuli, abaphandi babenza ukungafani okufihlakeleyo kumculo waza walinganisa ukusebenza. Umculo ushiywe kwisantya esiqhelekileyo, wanda ngeepesenti ezili-10, okanye wehliswa ngama-10 ekhulwini.
Ngoko yintoni impembelelo ekutshintshiseni itempo yomculo ibe nezinto ezinjengokuhamba ngebhayisikili, izinga leentliziyo kunye nokuzonwabisa komculo? Abaphandi bafumanisa ukuba ukukhawuleza iitrakthi kubangele ukunyusa ukusebenza ngokubhekiselele kumgama omde, isantya sokuhamba, kunye namandla. Ngakolunye uhlangothi, ukunciphisa itempo yomculo kwakhokelela ekunciphiseni kuzo zonke ezi ziguquko .
Ngokuthakazelisayo, abathathi-nxaxheba abazange basebenze kanzima ngelixa bephulaphule amathrekhi ahamba ngokukhawuleza, kodwa bavakalisa kakhulu ukuzonwabisa komculo.
Ngoko ukuba uzama ukunamathela kumsebenzi wokuzonwabisa, cinga ukulayisha uluhlu lwadlalwayo oluzaliswe ngeengoma ezinokukhawuleza eziza kukunceda ukukhulisa iinjongo zakho kunye nolonwabo lwenkqubo yakho yokusebenza.
8 - Umculo unokuphucula iimoya zakho
Enye ye-science-backed benefit of music isokuba kunokukwenza ube nolonwabo ngakumbi. Ngomnye uviwo kwizizathu zokuba abantu bephulaphule umculo, abaphandi bafumanisa ukuba umculo uthathe indima ebalulekileyo ekudibaniseni ukuvusa kunye nemizwa. Abathathi-nxaxheba baphakamise ikhono lomculo lokubanceda bafezekise imeko engcono kwaye babe nolwazi olungakumbi njengemibini ebalulekileyo kwimisebenzi yomculo.
Olunye uphando lufumanise ukuba ukuzama ukuzama ukukhuthaza imizwa ngokuphulaphula umculo omhle kunokuba negalelo kwiiveki ezimbini. Abathathi-nxaxheba baxelelwe ngenjongo yokuzama ukuphucula imvakalelo yabo ngokuphulaphula umculo omnandi usuku ngalunye kwiiveki ezimbini. Abanye abathathi-nxaxheba baphulaphule umculo kodwa abazange batyelelwe ukuba banelise ngenjongo. Xa abathathi-nxaxheba bebuzwa kamva ukuba bachaze amanqanaba abo olonwabileyo, abo babenomnqweno wokuzama ukuphucula iimvakalelo zabo babike ukuba baneliseko emva kweveki ezimbini nje.
9 - Umculo unokunciphisa iimpawu zoxinzelelo
Abaphandi baye bafumanisa ukuba unyango lomculo lunokuba lukhuseleko olukhuselekileyo nolunempumelelo kwiintlobo ezahlukeneyo zokuphazamiseka, kuquka ukucindezeleka. Uphononongo olubonakala kwiHlabathi YeeNzululwazi zengqondo efumene ukuba ngaphezu kokunciphisa uxinzelelo kunye nokuxhalabisa kwizigulane ezinobomi beengxaki ezinjenge-dementia, i-stroke, kunye nesifo se-Parkinson, unyango lomculo alubonanga miphumo emibi, oku kuthetha ukuba likhuselekile kwaye liphantsi indlela yokwenza unyango.
Olunye uphando lufumanise ukuba nangona umculo unokuba nefuthe kwimoya, uhlobo lomculo lubalulekile. Abaphandi bafumanisa ukuba umculo weklasi kunye nokucamngca wanikela ngenzuzo enkulu yokunyuka kwemizwa, ngelixa umculo onzima kunye ne-techno kufunyanwe ungasebenzi kwaye ungonakalise.
10 - Umculo unokuphucula ukunyamezela nokusebenza
Enye inzuzo ebalulekileyo yengqondo yomculo ikwazi ukukhuthaza ukusebenza. Ngelixa abantu bebanomdla wokunyuka xa behamba behamba, izazinzulu ziye zafumanisa ukuba ukongezwa kwesithintelo esomeleleyo, esinesigqi, njengomculo womculo osheshayo, kunokukhuthaza abantu ukuba bathathe isantya. Abagijimi abakwazi ukuqhuba ngokukhawuleza ngelixa bephula umculo; Kwakhona bazivakalelwa ngakumbi ukuba banamathele kwaye babonise ukunyamezela okukhulu.
Ngokomphandi uCasteras Karageorghis weYunivesithi yaseBrunel, itempo efanelekileyo yokumculo yomculo yilapho iphakathi kwe-125 no-140 ibhokhwe ngomzuzu. Nangona uphando lufumene ukuba ukuvumelanisa ukunyakaza komzimba kumculo kunokukhokelela ekusebenzeni okungcono kunye nokunyuka kwe-stamina, isiphumo sigcina sichazwa kakhulu kwiimeko zokuthotyelwa komzimba. Ngamanye amazwi, umntu oqhelekileyo unako ukuvuna imivuzo yokuphula umculo ngaphezu komdlali wezemidlalo.
"Umculo unokuguqula ukuvuswa komzwelo kunye nemvelo njengento ekhuselekileyo yezokwelapha okanye ukuzondla," kuchaza uDkt. Karageorghis kwi-Wall Street Journal. "Unamandla okukhuthaza abantu nangaphambi kokuba bangene kwindawo yokuzivocavoca."
Ngoko kutheni umculo ukwandisa ukusebenza komsebenzi? Ukuphulaphula umculo ngelixa usebenza ngokunciphisa umboniso womntu wokuzikhandla. Usebenza nzima, kodwa akubonakali ukuba wenza umzamo onzima. Ngenxa yokuba ingqalelo yakho iyaphambukiswa ngumculo, awunakukwazi ukubona izibonakaliso ezibonakalayo ezifana nokunyusa ukuphefumula, ukujuluka, kunye nobuhlungu besisu.
Iingcamango Zokugqibela
Umculo unamandla okuphefumlela nokuzonwabisa, kodwa unemiphumo enamandla yengqondo engayiphucula impilo yakho nenhlalakahle. Esikhundleni sokucinga ngomculo njengolonwabo olugqibeleleyo, qwalasela ezinye zeenzuzo ezingundoqo zokubandakanya umculo kwimpilo yakho yemihla ngemihla. Unokufumanisa ukuba uzive ukhuthaza, unwabile kwaye ukhululekile ngenxa yoko.
> Imithombo:
> EurekAlert. I-Lancet: Ukuphulaphula umculo kuphucula ukubuyiswa emva kokuhlinzwa kwaye kufuneka kufumaneke kuwo wonke umntu onokusebenza; 2015.
> Igolide, iBP et al. (2013) Umculo othakazelisayo uthinta ukufunda ngokuqiniswa ngokulandela umphulaphuli. Umda weeNgqondo. 2013; 4: 541. Ingaba: 10.3389 / fpsyg.2013.00541
> Reddy, S. Umculo ophambili wokuzivocavoca. I-Wall Street Journal; 2013.
> Snyder, KL, Snaterse, M., & Donelan, JM Ukuqhubela ukuphazamiseka kubonakalisa izicwangciso eziqhelekileyo zokukhetha ukhetho lwexesha. Umbhalo we-Applied Psychology. 2012; 112 (8): 1239-1247.
> Wansink, B., & Van Ittersum, K. Indawo yokutya yokutya okuKhanya kunye noMculo kunokunciphisa i-Calorie Intake kunye nokwandisa ukwaneliseka. Iingxelo zeNgqondo: I-Human Resources & Marketing. 2012; 111 (1): 1-5. i-doi: 10.2466 / 01.PR0.111.4.228-232.