Wani lokaci muna jin cewa raguwar tunani na iya yin sauri da sauri a cikin kawunanmu na tsufa. Wasu daga cikin mu suna jin laifi don rashin yin amfani da kwakwalwar ƙuruciyarmu. Anan zamu yi bayani yadda ake kara karfin kwakwalwa.
Menene muke nufi lokacin da muke magana game da ƙarfin kwakwalwa?
Don shiga cikin lamarin yadda ake kara karfin kwakwalwa, dole ne mu fara komawa ga ruɗewar da ta daɗe. Shahararren tatsuniya na keɓantaccen amfani da kashi 10% na kwakwalwa ta ɗan adam, yana barin kashi 90% cikin shakku, yana jiran a tashe shi ta wasu magungunan sihiri ko ayyukan ruhaniya.
A zahiri, kwakwalwa koyaushe tana aiki da 100%, kamar yadda aka tabbatar a duk taswirar kwakwalwar da aka yi, kuma kowane bangare yana da muhimmin aiki a ƙarƙashin umarninsa, koda lokacin da muke barci. A haƙiƙa, babu wani sashe na ƙwaƙwalwa da zai iya lalacewa ba tare da haifar da raguwa mai yawa a cikin wasu iyawa ba.
Rashin fahimta ya samo asali ne daga bambance-bambancen tsakanin ƙananan rukunin sel waɗanda ake la'akari da su da gaske neurons da kuma mafi yawan waɗanda ke da haɗin kai da nauyin tallafi. Wani asali shine iyakanceccen ilimin ilimin halin ɗan adam game da aikin lobes.
Wani kuma ya ta'allaka ne a cikin bayanan da masana ilimin halayyar dan adam irin su William James suka yi, wadanda suka yi gargadi game da amfani da mafi karancin sashi na albarkatun hankali ta talaka. Wannan bayani na ƙarshe, wanda aka ɗauka a cikin mahallin, ana iya ɗaukarsa gaskiya. Har yanzu kwakwalwar tana da manyan abubuwan da ba a sani ba kuma gaskiyar cewa ana iya haɓaka ƙarfin tunani ta hanyar horo.
Yadda za a ƙara ƙarfin kwakwalwa?
Dole ne mu bambanta tsakanin abin da ake tsammani kunnawa na tsarin kwakwalwa barci da kuma tabbatar da karuwa a cikin sassaucin ra'ayi, kaifi, saurin gudu da ikon dukan tsarin kwakwalwa ta hanyar ci gaba da motsa jiki na tunani. Wannan tsari yana yiwuwa kuma mutane da yawa a duniya sun yi amfani da shi azaman al'ada don jinkirta tabarbarewar tunani da ke hade da tsufa.
kalubalen koyo
Bari mu fara da wannan sashe a cikin jerin abubuwan mu akan yadda ake kara karfin kwakwalwa. Abu ne mai sauqi qwarai: duk lokacin da muka koyi yare, mu kunna kayan aiki a karon farko, mu sami sabuwar fasaha ta hannu ko kuma mu gasa a wasan da ba a taɓa yin irinsa ba, muna haɗin gwiwa tare da wannan haɓaka.
Yaya wannan yake aiki? Ga kowane aikin da aka fara wanda a baya ya zama mai ban mamaki a gare mu yana haifar da buƙatu akan sashin kwakwalwa wanda dole ne ya daidaita. Wannan karbuwa ya zo a cikin nau'i na ƙara maida hankali, sassauci, da ƙwaƙwalwa. Dole ne a mai da hankali kan sabon mai magana da harshe don riƙe ƙamus, haɗin kai da nahawu na harshen da aka haɗa.
Irin wannan taro dole ne ya kasance a cikin mawaƙin novice wanda ya koyi tsarin ƙididdiga da kuma a cikin ɗan wasan dara mai son wanda ke sake buɗewa da motsi a cikin zuciyarsa. Hankali yana haifar da ƙirƙirar sabbin hanyoyin haɗin jijiyoyi, wanda hakan ke haifar da mafi girman iyawa don abstraction da lissafi. Bugu da ƙari, haɓakar gaske na hippocampus ko wasu wurare na lobes na iya faruwa a sakamakon horo.
Shahararren masanin nan gaba, Alvin Toffler, ya bayyana cewa jahilai na karni na XNUMX za su kasance wadanda ba su san yadda ake koyo ba, ba su koyo da sake karatu ba. Duniyar mu ta zamani na ƙirƙira ƙirƙira tana buƙatar mu babban filastik filastik. Don haka kalubalen ilmantarwa koyaushe suna gabanmu kuma mafi kyawun yanke shawara shine fuskantar su, maimakon abubuwan da ke haifar da damuwa, kamar fa'idodin lafiyar neuronal.
Aiki na Jiki
Dangane da ƙwaƙwalwar ajiya, akwai wata hanya mai ban sha'awa ta jijiyoyi: ƙoƙarin koyon abun ciki yayin da yake gudana akan motsi yana taimakawa da yawa don riƙe shi. Karanta waƙar da aka ba da ita don yin a kan mataki yayin tafiya yana ƙara damar tunawa da komai daidai. Ɗan wasan choreography na sirri don kowane lissafin lissafi yana haifar da tasiri iri ɗaya.
Kuma shi ne cewa jiki shine cikakkiyar ma'anar tunani. Haƙiƙanin ɗayan yana nuna ɗayan. Ƙarfafawa da sassauƙar gaɓoɓin gaɓoɓin mu yayin motsa jiki yayi daidai da mafi girman filastik da synapses na kwakwalwarmu. Abin da ya sa motsa jiki yana ɗaya daga cikin shawarwarin farko don ƙara ƙarfin kwakwalwa.
Babban ƙoƙari na tafiya, ɗaga nauyi, rawa mai ƙarfi ko hawan igiyar ruwa suna da fa'ida sosai don samar da insulin-kamar hormones girma, alhakin haɓakar jijiyoyin jini da sabbin ƙwayoyin jijiya, gami da haɓaka ƙwaƙwalwar haɗin gwiwa da iya magana. Ayyukan motsa jiki inda dole ne mu dauki kasada kuma mu dawo da daidaituwa, tunani game da kowane motsi, yana da amfani don ƙarfafa "rashin fahimta", fahimtar sararin samaniya na jikin mutum.
A mafi mahimmanci matakin, ƙarin motsa jiki yana nufin mafi kyawun lafiyar zuciya da jijiyoyin jini, mafi kyawun wurare dabam dabam da iskar oxygen, da tsarin kawar da gubobi da sauri. Tabbas, hasken rana daga motsa jiki a waje kuma yana ba da bitamin D. Kuma hulɗa tare da sauran mutane yayin aiki zai ƙara haɓaka amfanin gina jiki.
ingantaccen abinci mai gina jiki
Amma don fuskantar motsa jiki dole ne mu sami ingantaccen abinci mai gina jiki. Akwai nau'ikan abinci iri-iri da tsarin abincin da za su motsa ƙarfin kwakwalwarmu zuwa matsakaicin. Kayan lambu, ayaba da 'ya'yan itatuwa citrus suna ba da cikakkiyar antioxidants don haɓaka fahimi. Gyada da avocado na dauke da sinadarai masu lafiya, wadanda ke hana rugujewar tunani da rage hawan jini.
A nasa bangaren, kifin mai mai cike da sinadarin omega 3, yana rage hadarin kamuwa da cutar Alzheimer da sauran nau’in fahimi. Gabaɗaya, an yi la'akari da abincin Bahar Rum da ake cinyewa a cikin matsakaiciyar cikakkiyar cikakkiyar yanayin abinci mai gina jiki na ƙwaƙwalwa, tunda ya haɗa da babban ɓangaren abincin da aka ambata, yana hana kiba kuma yana rage haɗarin cutar Parkinson.
Me ya kamata a kauce masa? Da kyau, a farkon wuri, trans fats, masu haɓaka mafi munin cholesterol. Hakanan yawan amfani da gishiri da sukari, saboda matakin glucose yana shafar aikin kwakwalwa kai tsaye, yana haifar da rudani. Sau da yawa ana yin la'akari da tasirin hanji a kan kwakwalwa, musamman ma ƙayyadaddun yanayin yanayin halittu. Duk tsarin da ke aiki tare da ma'auni zai zama garantin lafiya mai ɗorewa.
Ba za a iya manta da cewa cin abinci tare da jin dadi yana sakin dopamine a cikin tsarin kwakwalwa, yana haifar da jin dadi, jin dadi da kuma fahimtar hankali. Kewaye abin sha tare da mahallin jin daɗi. Kullum zai ƙara sakamako. A cikin bidiyo mai zuwa an gaya mana kaɗan game da mahimman abinci don inganta ƙarfin ƙwaƙwalwa.
Kyawawan halayen bacci
Mun yi magana game da motsa jiki, koyo da abinci mai gina jiki, amma yanzu lokaci ya yi da za a yi sharhi kadan game da lokacin hutu mara kyau, inda duk abin da aka gyara. Sau da yawa muna sadaukar da sa'o'i na barci don nazarin wani batu na gaggawa ko saduwa da wani lokaci mai ban tsoro a wurin aiki, ba tare da tunanin cewa wannan murkushewar yanayin dare yana rage ƙarfin tunani don ɗaukar ilimi ko aiki yadda ya kamata ba.
Barci yana da mahimmanci don ƙwaƙwalwa. A duk lokacin da muka rufe idanunmu kuma muka mika wuya gare shi, haɗin gwiwa na baya-bayan nan na neurons da ƙwayoyin jijiya suna ƙarfafawa, suna zama masu dorewa. Duk wani ilimin da aka bita kafin hutu yana da yuwuwar zama. Amma wannan ƙarfin riƙewa kuma yana aiki tare da shigarwa mara kyau. Don haka, nisantar abubuwan cinyewa tare da mummunan abun ciki mara kyau, kamar ban tsoro ko wasan kwaikwayo mai tsauri, kafin lokacin kwanta barci ana shawarar.
Ya kamata a mutunta sa'o'i takwas na barci na yau da kullun: ƙasa da sa'o'i biyar ko fiye da goma suna haifar da hazo na kwakwalwa iri ɗaya. Kuma dole ne mu tuna cewa mu nau'in halitta ne da aka tsara don farkawa zuwa wayewar gari a hankali, wanda ke katse sinadarin melatonin da ke haifar da barci kuma yana fara samar da cortisol activator. Allon wayoyi da allunan, masu haske iri ɗaya kuma kwatsam a cikin duhun ɗakin, ba ya haifar da sakamako iri ɗaya.
Don wannan an ƙirƙiri ƙararrawar alfijir. Waɗannan agogon ƙararrawa ne waɗanda ke kwatankwacin fitowar hasken rana a hankali zuwa matsakaicin yuwuwar haskakawa. Hanya ce mai lafiya don yaudarar kwakwalwa don guje wa girgizawar farkawa ta wucin gadi.
gujewa lafiya
Amma kawai samun kyakkyawan barcin dare kowace rana na iya zama ba zai wadatar da lafiyar kwakwalwa na dogon lokaci ba. Hakanan wajibi ne a kula da yanayin gabaɗayan yanke haɗin gwiwa daga yanayin da ya dace ko kuma daga kowane yanayin damuwa na yau da kullun. Matsayin guba da wannan yanayin tunanin zai iya samu ga kwakwalwa zai iya haifar da tsada mai yawa.
Ba da izinin shakatawa na yau da kullun mara amfani, mafarkin rana mara iyaka tare da buɗe idanunku, ko lokutan bimbini waɗanda ke sarrafa matakan tashin hankali. Zai iya yin bambanci a cikin ƙarfin tunanin ku tsawon shekaru.
Ya zuwa yanzu labarinmu a kan yadda ake kara karfin kwakwalwa. Idan kuna sha'awar, tabbas za ku ji daɗin wannan sauran sadaukarwa don tarbiyyar hankali. Bi hanyar haɗin!
