Sonke siyazi ukuthi ukwenza ezemidlalo nokuvivinya umzimba kuzuzisa kakhulu umzimba, akukho kungabaza ngakho, kodwa-ke, izikhathi eziningi sibheka futhi sicabange ngezinzuzo ezisiletha ngqo emzimbeni kodwa hhayi izinzuzo ezisilethela zona maqondana nempilo yethu yengqondo nobuchopho bethu.
Ukuvivinya umzimba akugcini nje ngokuthuthukisa ukubukeka kwethu kwangaphandle, kusisiza nokuba sigcine inhliziyo yethu iqinile, kuvimbele ukuguga ngaphambi kwesikhathi, kuthuthukisa imizwa yethu futhi kunakekela nobuchopho bethu.
Kule ndatshana sifuna ukuphawula ukuthi yiziphi lezo zinzuzo ezisisiza ukuthi sithuthukise impilo yethu yobuchopho, ngoba izifundo ezahlukahlukene kubonise ukuthi ukuvivinya umzimba kuthuthukisa impilo yethu yengqondo.
Izinzuzo zokuzivocavoca ubuchopho
Ubufakazi besayensi obuvela ku-CSIC buye bafunda iminyaka izinzuzo zokuvivinya umzimba empilweni yezengqondo. Ezemidlalo nokusebenza komzimba kukhonjisiwe ukwakheka kobuchopho bomuntu futhi kuchaze imiphumela ezuzisayo yokuzivocavoca ekuqondeni, imizwa, nasempilweni yobuchopho.
phakathi imiphumela emihle okuveza kithi, siqokomisa okulandelayo:
- Khulisa i Ikhono lokuqonda.
- Kuyazuzisa ukwakha ama-neurons amasha.
- Ikhulisa i- Ukugeleza kwegazi ku ubuchopho.
- Kukhulisa ukusetshenziswa komoya-mpilo ngo- amaseli we-neural.
- Kukhuthaza okulungile ukuvikelwa kwemizwa.
Okulandelayo, sikutshela ukuthi yiziphi izinzuzo esiziqokomisa kakhulu:
Khiqiza ama-neurons amaningi
Isikhathi eside, kwathiwa ubuchopho abukwazanga ukukhiqiza ama-neuron amasha, kepha-ke, lesi sitatimende singamanga, ngoba njengamanje kukhonjisiwe ukuthi ubuchopho benza inqubo ebizwa i-neurogenesis, okusho ukuthi ubuchopho iyakwazi ukukhiqiza ama-neurons amasha.
Ukuvivinya umzimba nge-aerobic kuvumela thanda le nqubo, ngoba ukuvivinya umzimba kunomthelela kwimvubu, indawo yobuchopho ehlobene nenkumbulo nokufunda.
Uphatha futhi uvimbele ukucindezeleka
La ukucindezeleka Ingesinye sezifo ezinkulu emhlabeni futhi noma kunjalo, kunzima kakhulu ukuselapha. Ukuvivinya umzimba kungaba enye yezindlela zokwelapha ezihamba phambili ukwelapha ukudangala kanye nokunye ukuphazamiseka kwemizwelo nobuntu.
Ukuvivinya umzimba kuhlobene ngqo ne-serotonin, a i-neurotransmitter Kuthonya imizwa yethu, ukukhathazeka nenjabulo. Ngakho-ke singaqinisekisa ukuthi ayigcini nje ngokusiza ezinkingeni zokudangala, futhi iyakuvimbela ukuthi ihlupheke.
Ngakho-ke siyeluleka engeza inqubo yokuzivocavoca nsuku zonke osukwini lwethu nosuku.
Khulisa ukugxila kwethu
Ukuzivocavoca umzimba kusivumela ukuthi sigcine ukugxila okuhle kalula. Amandla okugxila kubantu abebelungile uma kuqhathaniswa nabantu abangafanele futhi abaphila impilo yokuhlala phansi kanye nabantu abasanda kuqala ukuqeqeshwa.
Futhi imiphumela ikhombisile ukuthi abantu ababesesimweni bagxila kalula, nokuthi baqala ukudlala ezemidlalo, kucabanga ukuthi ukwenziwa ngcono kwamandla okugxila.
Khulisa ukuguquguquka kwengqondo
Ukugxila akulona ukuphela kwekhono okumele ngabe siliqeqeshile, futhi kufanele sikwazi ukukwazi nezimo ngokwengqondo, okungukuthi, kufanele sibe nayo amandla athile okusuka komunye umsebenzi aye komunye, lungisa ukunaka kwethu futhi ulandele izihloko eziningana ngasikhathi sinye.
Lokhu kukuvumela ukuthi uthuthukise kakhulu ukuvivinya umzimba nokuvivinya umzimba. Ephenyweni lapho kwenziwa izivivinyo zamandla ahlukahlukene kubantu abaningana, kwabonwa ukuthi kwakukhona ubudlelwane obuqondile phakathi kokuqina kokuvivinya umzimba nokwenza ngcono ukuguquguquka kokuqonda komuntu, babekwazi ukunaka imisebenzi eminingana ngasikhathi sinye.
Igcina izindaba zethu ezimpunga zisesimweni esihle
Okokuqala, kufanele sichaze ukuthi yini impunga, futhi lokhu akuyona into edlula ubuchopho obenziwe ngayo, futhi obhekene nokudluliswa kwedatha ngakho-ke ubhekele ukushesha kwethu komcabango.
Iminyaka yobudala kanye nezinye izifo ziyayiqeda le nto empunga futhi yenze ukuthi yehle ngobuningi, noma kunjalo, ukuzivocavoca umzimba kuvumela ukuyigcina isesimweni esihle.
Kuphethwe ukuthi konke abantu abadala abavame ukwenza ukuzivocavoca umzimba njalo, unodaba olujiyile kunabantu abahlala phansi kakhulu empilweni yabo yansuku zonke.
Ezinganeni, ubudlelwano obufanayo nabo buvela, lezo zingane ezivivinya umzimba kakhulu zikhombise izindinganiso ezingcono kunalezo ezingazange zenze ezemidlalo.
Nciphisa ukucindezeleka kwethu futhi unciphise ukukhathazeka
Kuningi osekushiwo, kepha kuyiqiniso, ukuzivocavoca umzimba kusisiza ukuthi sinciphise ukucindezeleka nokukhathazeka. Ukuzivocavoca umzimba kubaluleke kakhulu, kungaba ukugijimela, ukubhukuda, ukuhamba ngebhayisikili noma okunye ukuzivocavoca okuthandayo., ngisho nalezo ezikusiza uphumule. Lokhu kuzokuvumela ukuthi uphinde uthole ukulawula kwengqondo yakho futhi uzizwe ukhathazekile noma ucindezelekile.
Ukuvivinya umzimba kwenza ubuchopho khipha ama-endorphins, i-dopamine, ne-norepinephrine, yizinto ezihlotshaniswa nokwenza ngcono imisebenzi yokuqonda, kuthuthukisa imizwa nokuqapha kwethu.
Abantu abaningi uzizwe ukhathazekile noma ukhungathekileKungakhathalekile ukuthi kungenxa yezimo ezithile zomuntu siqu, umsebenzi noma inkinga ethile engaphandle kwamandla ethu, ukuzivocavoca umzimba kusivumela ngandlela thile ukusiza ubuchopho bethu ukuthi bunake okunye.
Nciphisa ukuguga kwengqondo yethu
Kuthiwa kusukela eminyakeni yobudala engama-30, ubuchopho buqala ukwehla ivolumu ngokwemvelo, okungukuthi, into empunga iyawohloka futhi yehliswe, lokhu kudala ukulahleka kwemisebenzi okuqhubekayo.
Olunye uphenyo okukhombisile lokho uma sivivinya umzimba, abantu abadala asebekhulile bangaphinde bathole i-1% kuya ku-2% yevolumu yobuchopho endaweni ye-hippocampus, ehumushela ku ukuvuselelwa kwalesi sitho sengathi kudlule iminyaka emibili.
Ekugcineni, kunqunywe nokuthi isikhathi sokuzivocavoca sibalulekile uma kukhulunywa ngokuthuthukisa lelo sayizi le-hippocampus.
Ubuchopho okufanele sibunakekele, futhi enye yezindlela esingakwenza ngayo ukuzivocavoca umzimba, kuzokusiza ube nempilo enhle ngokwengqondo nangokomzimba. Funa ugqozi futhi uhlale njalo, thola umdlalo owuthandayo futhi ungayeki ukuwenza, kubalulekile ukuthatha ezinye izinto ukuze ubone izinzuzo.