UReddy, unjingalwazi onxulumene neklinikhi kwiSikolo sezoNyango saseHarvard kunye nengcali eyaziwayo kumazwe ngamazwe kwicandelo le-neuropsychiatry, wabhala kwincwadi ethi "Ukuzivocavoca Ukuguqula Ubuchopho": Ukuzilolonga ngokwenene lolona tyalo-mali lungcono kwingqondo.
Isifundo seHarvard: Ukuzilolonga yeyona ndlela ilungileyo yokutyala imali kuwe
1. Ukwenza umthambo kukwenza ube krelekrele
Andazi ukuba ukhe wafumana la mava:
Uziva udangele kwaye utyhafile, yima kwaye ushukumise izihlunu kunye namathambo akho, kwaye ngokukhawuleza uzive uphapheme kakhulu;
Umsebenzi kunye nokufunda akusebenzi kakuhle, phuma kwaye ubaleke imizuzwana embalwa, kwaye urhulumente uza kubangcono kungekudala.
Njengoko umntu etshilo: olona thando lubalaseleyo lokuzilolonga kukugcina ingqondo ikwimeko entle.
UWendy, unjingalwazi weNeuroscience ofunda inkumbulo yexesha elide, wenze umfuniselo kuye kwaye wangqina ngempumelelo.
Ngethuba lomsebenzi we-rafting, ngokukhawuleza waqaphela ukuba wayengoyena mntu ubuthathaka xa wayeselula, ngoko wagqiba ekubeni angene kwindawo yokuzivocavoca ukuze azilolonge.
Emva konyaka wokuzilolonga, akazange akwazi nje ukubuyisela umzimba omncinci, kodwa wafumanisa ukuba inkumbulo yakhe kunye nokugxila kwakhe kuphuculwe.
Wayenomdla kakhulu malunga noku kwaye watshintsha isikhokelo sakhe sophando kutshintsho lwengqondo olubangelwa kukuzilolonga.
Emva kophando lwakhe, wafumanisa ukuba umthambo wexesha elide unokuba nefuthe elimangalisayo kwi-anatomy, physiology, kunye nokusebenza kwengqondo:
Ukuhamba nje umzimba wakho kunokuba neziphumo ezikhuselayo ezikhawulezileyo kunye nexesha elide kwingqondo yakho enokuhlala ubomi bonke. ”
ULeonardo da Vinci wakha wathi: Intshukumo ngumthombo wabo bonke ubomi.
Nokuba ukuwuphi na ubudala okanye umsebenzi, ungasebenzisa umthambo ukuphuhlisa nokukhusela ingqondo yakho, ukuze ulibambe ngokuqinileyo inyathelo lokuqala ebomini.
2. Ukwenza umthambo kukwenza wonwabe
Umthambo othabatha ixesha elide awutshintshi inkangeleko yam kuphela, undenza ndibe nokuzithemba okuphuma ngaphakathi.
Imvakalelo yokuba sempilweni eziswa kukwenza umthambo ikwinto yokuba isivumela ukuba sikhulule uxinezeleko, sikhulule iimvakalelo zethu, size sifumane ulonwabo ngokwasemzimbeni nasengqondweni.
UBrendon Stubbs, ingcali enegunya kwezemidlalo kunye nempilo yengqondo, wenze uvavanyo:
Ubeke abathathi-nxaxheba kwiveki yoqeqesho lokuzilolonga, elandelwa kukunqumama kweentsuku ezisixhenxe ukujonga imeko yabo yengqondo emva kokuba beyekile ukwenza umthambo.
iziphumo zibonise ukuba bonke abathathi-nxaxheba bafumana ukuguquguquka okukhulu kwiidatha ezininzi, kwaye isalathisi sabo sesimo sengqondo sawela kumyinge we-15%.
Phakathi kwabo, ukukrala kunyuke nge-23%, ukuzithemba kwehle nge-20%, kwaye ukuzola kwehle nge-19%.
Ekupheleni kovavanyo, omnye umthathi-nxaxheba wancwina wathi: “Umzimba wam nengqondo yam ixhomekeke ngakumbi kumthambo kunokuba ndandicinga.”
Ikwixa elidlulileyo, sabona kuphela utshintsho lomzimba olubangelwa kukuzilolonga ngeliso lenyama.Njengoko wonke umntu esazi, umthambo unokuba nempembelelo ebalulekileyo kwiimvakalelo zethu.
Ukuzivocavoca kuya kusinika imvakalelo yokulawula kunye nokuzithemba, kwaye silahle iimvakalelo ezimbi ezifana noxinzelelo kunye nokukhathazeka.
Kwangaxeshanye, inokukhuthaza ukukhuselwa kwe-dopamine, enefuthe lokwandisa ulonwabo, kusenza sonwabe njengoko sihamba.
Abantu abenza umthambo ngakumbi nabathanda imidlalo baya kunandipha ucelomngeni ngakumbi baze bathande ubomi kwimidlalo ephindaphindwayo.
3: Thatha ulawulo lobomi, qala ngemidlalo
UWang Enge, owayesakuba ngumongameli weYunivesithi yasePeking, wakha wathi xa wayengena esikhundleni: Ubani ufanele enze “abahlobo ababini” ebomini bakhe, omnye lithala leencwadi omnye libala lezemidlalo.Umthambo yindlela ebalulekileyo yokunceda ukukhula kwengqondo, kwaye ikwangumhlobo olungileyo onokusikhapha ubomi bonke.Ukwenza umthambo ube namandla ngakumbi, qwalasela la macebiso alandelayo:
Okokuqala, qala ngokuhamba kwaye ufumane umdlalo owuthandayo.
Njengoko intetho isithi, "Yonke isiqalo inzima."
Kubantu abangenaso isiseko kwimidlalo, ukuhamba, esikujwayele, yindlela efanelekileyo yokuphuhlisa imikhwa yokuzivocavoca.
Ngenxa yokuba isinceda siphule uloyiko lwethu lwezemidlalo kwaye siqale inguqu ngokuzithemba.
Emva koko, sizama imidlalo eyahlukeneyo ukufumana enye okanye ezininzi ezisifanelayo.
Ukuba uthanda imvakalelo yokubila kakhulu, hamba uye kubaleka kwaye udanise;
Ukuba uthanda indlela ethobekileyo yokwelula umzimba wakho nengqondo, unokuziqhelanisa neyoga kunye neTai Chi;
Khetha imidlalo emibini okanye emithathu oyithandayo, cwangcisa ngokwesayensi ixesha lokuziqhelanisa, kwaye wonwabele ulonwabo lwezemidlalo!
Okwesibini, soloko ucela umngeni kwimidlalo emitsha ukufaka amandla ebuchotsheni.
Kanye njengokuba ukwehla kobunzima kunamathafa, ngokunjalo nemithambo ihlaziya ingqondo.
Xa umzimba wakho uphuhlise umkhwa wokuzilolonga kwaye uqhelana nesingqi sokuzilolonga, uvuselelo lomzimba nengqondo ngokuzilolonga luya kungena kwimeko yokuma.
Ngoko ke, kufuneka sizame imidlalo emitsha ngamaxesha, vumela umzimba uqale umjikelo omtsha wemingeni, kwaye ingqondo iya kuphuhliswa kwakhona.
Ukuba ujwayele ukuba wedwa kwimidlalo, unokuzama imidlalo yentsebenziswano yeqela njenge-badminton kunye ne-basketball;
Ukuba uhlala uphinda imidlalo yesintu efana nokutsiba intambo kunye nokubaleka, unokulandela uPamela kunye nezinye iingcali zempilo ukuba bazibandakanye nendlela yoqeqesho.
Okwesithathu, emva kokwenza umthambo, yenza ezona zinto zibalulekileyo.
Kwiiyure ezi-1-2 emva kokuzilolonga, lixesha lokuba ingqondo ikhulise i-neurons kwaye yomeleze i-hippocampus.
Ukuba ukhetha izinto zokuzonwabisa kunye nokuphumla ezifana nokubukela iidrama kunye nokulala emva kokuzivocavoca, kuya kuba yinkcitho yemisebenzi eyongeziweyo yexabiso elizisa ingqondo.
Abafundi banokucengceleza kwaye basombulule iingxaki emva kokwenza umthambo;abasebenzi baseofisini banokuchitha ixesha labo bebhala izishwankathelo kunye nokwenza iitafile;oosomashishini banokucinga ngokucwangcisa amakhondo ekamva.
Kuya kufuneka wazi ukuba kuphela xa ingqondo isetyenziswe ngokupheleleyo emva kokuzilolonga apho umntu anokuba “krelekrele” ngokwenene.
Umntu olala ekhaya yonke imihla akayazi ukuba kukho olunye uhlobo lolonwabo kubantu abakwi-treadmill.
Nangona imidlalo ayinakusinika umvuzo esiwufunayo ngexesha elifutshane.
Kodwa ukunamathela kuyo ixesha elide kuya kusinika umzimba owomeleleyo, ingqondo ebhetyebhetye ngakumbi kunye nomoya owonwabileyo, kwaye ngaloo ndlela siqale ubomi bomdla oqhubekayo.Kulapho ke uya kufumanisa ukuba: umthambo lutyalo-mali olubalaseleyo ebomini
Ixesha lokuposa: Aug-01-2022