Miitiro misere yezuva nezuva yekuvandudza unyanzvi hwepfungwa

Miitiro misere yezuva nezuva yekuvandudza unyanzvi hwepfungwa

Kukudziridza hungwaru-maitiro ekuvaka zuva nezuva kwakakosha kusunungura kugona kwehuropi hwako. Nekuda kwePlasitiki yehuropi, kugona kwekuziva kunogona kukwidziridzwa mukuchembera nekuita mukuenderera mberi kwekudzidza uye kukurudzira kwenjere.

Nekutevera maitiro mashoma anoshanda zuva rega rega, chero munhu anogona kuve akangwara nekufamba kwenguva uye kukohwa mabhenefiti ekuvandudza ndangariro, kuwedzera kusika, uye kuvandudza kushanda kwehuropi muhuwandu, maererano nezvakadhindwa neNew Trader U webhusaiti.

Kune masere akajeka uye anoshanda zvakanyanya zuva nezuva maitiro ekusimudzira kugona kwepfungwa izvo zvinogona kutungamira kune inocherekedza shanduko yehungwaru uye mhando yehupenyu kwemavhiki, mwedzi, uye makore, sezvinotevera:

1. Kusimbisa muviri

Kugara uchiitwa zvemoyo kunowedzera kushanda kwehuropi nekuvandudza kuyerera kweropa uye kuburitsa okisijeni.

Zviitiko zveAerobic zvakaita sekumhanya, kushambira, uye kuchovha bhasikoro zvinokurudzirawo kukura kwemasero matsva ehuropi munzvimbo dzakakosha pakurangarira nekumhanya kwekugadzirisa. Kuita maekisesaizi kunosimudzirawo kugadzirwa kweprotein BDNF, iyo inosimbisa neural connections uye inowedzera kudzidza. Kurovedzera muviri kwakasimba kunogona kuitwa kwemaminetsi makumi matatu kusvika makumi mana nemashanu katatu pasvondo kuti unyatsonzwisisa.

2. Kufunga uye kufungisisa

Kufunga uye kufungisisa kunowedzera zvakanyanya kugona kuisa pfungwa uye ndangariro. Nekugara uchidzidzira kufunga uye maekisesaizi ekufungisisa, vanhu vanosimudzira nguva yavo yekutarisisa, hunyanzvi hwekuona-nzvimbo, kugona kushanda kwekuyeuka, uye basa rekutonga.

Ivo zvakare vane yakadzama neurological mhedzisiro, inowedzera cortical cycling iyo inovandudza yakazara cognitive kuita. Kuisa parutivi maminetsi gumi neshanu mangwanani uye manheru yekufunga uye kufungisisa, pamwe nekugara kufema maekisesaizi, kunobatsira kuwedzera kuisa pfungwa. Yoga zvakare inovandudza kufunga kwakasimba.

3. Dzidza unyanzvi hutsva

Kudzidzira hunyanzvi hutsva hwakaoma kunopa mubairo mupfungwa nekuti kunomutsa nzvimbo dzekugadzirisa matambudziko uye dzekuita sarudzo dzepfungwa. Imwe neimwe hunyanzvi hutsva hunowedzera hunyanzvi hwekuita neural kuburikidza nematavi matsva edendritic uye masinaptic maumbirwo pakati peeuroni. Pfungwa yekubudirira uye chivimbo chinobva mukuwana tarenda inogona kukurudzira kuenderera mberi kwekudzidza nekuvandudza kugona.

4. Kudya kunovaka muviri

Zvokudya zvinovaka muviri zvinopesvedzera zvakanyanya kurongeka kwehuropi nekuita nekuti zvinovaka muviri zvinopesvedzera masisitimu akakosha pakukura neuronal uye kushanda kwemasaini emagetsi emagetsi. Zvinodyiwa nemunhu nguva dzose zvinobatsira pakuvaka kugona kwepfungwa. Nekugadzira mabhiriyoni emagetsi etsinga zuva nezuva, uropi hunovimba nehuwandu hwakakwana hweglucose, mafuta ane hutano, mavhitaminzi nemaminerari kubva muchikafu.

Iwe unofanirwawo kutarisa nezvekudya zvinosimudzira uropi zvakaita semashizha ane mashizha, majiroji, avocados, nzungu, mhodzi, mazai, hove, soya bhinzi, bhinzi, zviyo, uye chokoreti yakasviba. Zvakakoshawo kugara uine hydrated uye kuderedza kushandiswa kwemafuta akazara, macarbohydrates akagadzirwa zvakanyanya uye zvikafu zvakakwirira mune shuga yakawedzerwa.

5. Kurara kwakanaka

Kurara kunobvumira pfungwa kuti dzibatanidze ndangariro, kushandura zviitiko kuita hunyanzvi, kubatanidza neural connections, uye kubvisa muchetura. Pasina kurara kwakakwana, kushanda kwenjere kunoderera nekukurumidza. Panguva imwecheteyo, kurara kwakakwana, kwepamusoro-soro kunochengetedza huchenjeri hwepamusoro hwepfungwa kuti utore ruzivo rutsva mukati memaawa ekumuka. Kuvamba tsika dzekurara dzine hutano kunosimudzira njere dzenguva refu nekuchengetedza kugona kwepfungwa kujairana nehusiku nehusiku.

6. Mabasa ekudzidzisa uropi

Kudzidzira hunyanzvi hwekuziva zvakananga kunoita kuti pfungwa dzirambe dzichishanda uye dzichichinjika sekudzidziswa kwesimba kunovaka tsandanyama dzemuviri. Zviitwa zvekudzidzisa uropi zvinokurumidzisa kutapurirana kwezviratidzo pakati peeuroni. Nekuenderera mberi kwekudzidziswa, mamwe ma neuronal network anoitwa panguva imwe chete, achiwedzera kugona kufunga, kufunga uye kurangarira.

7. Social links

Kudyidzana kwakanaka munharaunda kwakakoshawo mukusimudzira ndangariro yekushanda, kungwara kwemanzwiro, kutaura zvakanaka, uye kukura kwehungwaru. Kubatana kwevanhu kunomutsa neural network inyanzvi muhunyanzvi hwekutaurirana pamwe nebasa repamusoro rekunzwisisana. Kubatana kwakapfuma mumagariro kunobata pfungwa uye kuvaka chengetedzo pamwe nekunzwa kwekuzivikanwa kunowedzera kuzvivimba kuti urambe uchidzidza. Kupedza nguva ine musoro neshamwari, kujoinha kirabhu yemabhuku, kuzvipira kuita zvinhu zvinofarirwa kana kugara uchikurukura nemavhidhiyo nehama dziri kure kunogona kukurudzira hukama hunotsigira.

8. Kugadza zvinangwa

Kushandira kune zvinangwa zvakanyatsotsanangurwa kunopisa kukurudzira uye kunopa pfungwa chinangwa chakanaka. Sezvo isu tichiona kufambira mberi kwakarongeka, uropi hunoburitsa mhinduro pane izvo zvinoshanda zvichienzaniswa nezvisingaite, kunyatso vandudza metacognition yemunhu, kana kugona kuronga zvinobudirira ruzivo.

Kuzadzisa kunyange zvibodzwa zvidiki kunoburitsa dopamine, iyo inosimbisa maitiro anobatsira pakuvaka zvishoma nezvishoma ruzivo nehunyanzvi uchiwana zvishuvo. Zvinangwa zviviri kana zvitatu zvinogona kuiswa muvhiki rinotevera. Kufambira mberi kunozotariswa zvakare mukutanga kwevhiki rinotevera uye kunoongororwa paunenge uchironga nhanho dzinotevera.

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