Ukuzilolonga kuyichaphazela njani iplastiki yengqondo?

Ukuzilolonga kuyichaphazela njani iplastiki yengqondo?

Ukuzivocavoca kuvuselela i-neurogenesis - ukudalwa kwee-neurons ezintsha - ngokuyinhloko kwi-hippocampus, echaphazela imemori kunye nokufunda ngelixa ukwandisa i-mood-regulating neurotransmitters.

Ukuzivocavoca kwakhona kwandisa iplastiki yengqondo, ebalulekileyo ekubuyiseleni ukulimala kunye nokuguga, kunye nokuphucula imisebenzi yokuqonda njengengqalelo kunye nememori, ngokwengxelo epapashwe yi-Neuroscience New.

Nangona uphando oluqhubekayo, ubungqina obukhoyo buqinisekisa indima eqinile yomsebenzi womzimba ekukhuthazeni impilo yengqondo kunye nokusebenza kwengqondo, kugxininisa ukubaluleka kokubandakanya ukuzivocavoca rhoqo kwindlela yethu yokuphila, ukufezekisa ezi zinto zilandelayo:

1. Umthambo we-Aerobic kunye nomthamo wobuchopho: Ukuzivocavoca rhoqo kwe-aerobic njengokubaleka kunokunyusa ubungakanani be-hippocampus, kugcina ingqondo ebalulekileyo, kunye nokuphucula imemori yendawo kunye nokusebenza kwengqondo.
2. Ukuzivocavoca kunye nomgangatho wokulala: Umsebenzi oqhelekileyo womzimba unokuphucula umgangatho wobuthongo, oxhasa ukuqinisa imemori kunye nokukhutshwa kwengqondo.
3. Umsebenzi womzimba kunye nokunciphisa uxinzelelo: Ukuzivocavoca kunokunceda ukunciphisa uxinzelelo ngokunyusa amanqanaba e-norepinephrine kunye ne-endorphins, iikhemikhali ezimodareyitha impendulo yoxinzelelo lwengqondo kunye nokukhuthaza iimvakalelo zolonwabo.

Ukuphuhlisa ngokukhawuleza uphando lwenzululwazi

I-neuroscience yokuqina, ukudibana okunomdla phakathi kokusebenza ngokomzimba kunye nempilo yengqondo, yindawo evela ngokukhawuleza yophando lwezenzululwazi. I-neuroscience yokufaneleka iphonononga iziphumo ezinzulu zokuzilolonga rhoqo kwingqondo kunye nenkqubo ye-nervous, ityhila impembelelo ebalulekileyo kwimpilo yonke kunye nomgangatho wobomi.

Ukwenziwa kweeseli ezintsha zemithambo-luvo

Enye yezinto eziphambili ezifunyanisiweyo lubudlelwane phakathi komthambo kunye nokwakheka kwee-neuron ezintsha zobuchopho, ezenzeka ngokuyintloko kwi-hippocampus, ummandla wobuchopho oyimfuneko ekufundeni nasekukhumbuleni.

Umsebenzi oqhelekileyo womzimba ukhupha iprotheni ebizwa ngokuba yi-brain-derived neurotrophic factor (BDNF), eyondla i-neurons ekhoyo kwaye ikhuthaze ukukhula kunye nophuhliso lwee-neurons ezintsha kunye ne-synapses.

Ukuzivocavoca kweAerobic njengokubaleka kunye nokuqubha kunenzuzo ngakumbi, njengoko kuvuselela i-neurogenesis kwaye, kunye nokwandisa ubungakanani be-hippocampus yangaphambili, kukhokelela ekuphuculweni kwememori yendawo.

Phucula ukuqonda kunye nemo

Ukuzilolonga kuye kwadityaniswa nokugcinwa kwezinto ezimhlophe nezingwevu kumphambili, wexeshana kunye ne-parietal cortex, imimandla edla ngokushwabana ngenxa yobudala kwaye ibalulekile ekusebenzeni kwengqondo.

Umsebenzi womzimba ukwanyusa amanqanaba ee-neurotransmitters ezithile, kubandakanywa i-serotonin, i-dopamine kunye ne-norepinephrine, eziyimichiza edlala indima ebalulekileyo ekulawuleni isimo sengqondo, ukuphaphama kwengqondo kunye nokugxila, oku kunokuchaza ukuba kutheni umsebenzi womzimba uhlala uhambelana nokunciphisa iimpawu zokudakumba kunye nokuxhalaba.

ukumelana nokuguga

Umsebenzi womzimba ukwaphucula iplastiki yobuchopho kunye nokukwazi kwayo ukuziqhelanisa nokwenza unxibelelwano lwe-neural olutsha kubo bonke ubomi, eyona nto ibaluleke ngakumbi yokuchacha kukwenzakala kwengqondo kunye nokuchasana nokuncipha kwengqondo okuhambelana nokuguga.

Abaphandi bacetyisa ukuba i-prefrontal cortex, ummandla wengqondo ojongene nale misebenzi, iphendula ngokufanelekileyo kumzimba womzimba, mhlawumbi ngenxa yokunyuka kwegazi, okubonelela ngeoksijini eninzi kunye nezondlo kwingqondo.

Ukunciphisa uxinzelelo kunye nokuvuvukala

Ukuzilolonga kunceda ukuthomalalisa okanye ukunciphisa uxinzelelo ngokwandisa i-norepinephrine kunye ne-endorphins, imichiza emodareyitha impendulo yoxinzelelo lwengqondo kwaye yenza iimvakalelo zolonwabo.

Izibonelelo zempilo yomzimba zidlulela ngaphaya kwengqondo, njengoko ukuzivocavoca rhoqo kunciphisa ukudumba emzimbeni, okunokuthi kuchaphazele kakuhle ingqondo njengoko ukudumba okungapheliyo kunxulunyaniswa neemeko ezahlukeneyo ze-neurological, njenge-Alzheimer's kunye nesifo sikaParkinson.

Iziphumo ezithembisayo nangona kunjalo

Kodwa ngaphandle kwezi ziphumo zithembisayo, kusekho okuninzi ekufuneka kuphononongwe kwi-neuroscience of fitness. Imibuzo isele malunga nokuba iindlela ezahlukeneyo zokuzilolonga (ezifana ne-aerobic versus resistance exercise) ziyichaphazela njani ingqondo kunye nokuba izinto ezifana nobudala, imfuzo, kunye nenqanaba lokuqala lokomelela zinokuphembelela ezi ziphumo.

Nangona kunjalo, ubungqina bangoku buxhasa ngokuqinileyo ukuba umsebenzi oqhelekileyo womzimba unenzuzo ebalulekileyo kwimpilo yengqondo kunye nokusebenza kwengqondo, kugxininisa ukubaluleka kokubandakanya umthambo oqhelekileyo womzimba kwimpilo yethu yemihla ngemihla kwiinzuzo zombini kunye nempilo yengqondo.

Uqikelelo lukaMaguy Farah lwehoroscope yonyaka ka-2023