Yuav ua li cas txhim kho koj lub hlwb muaj peev xwm

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Muaj kev xav tias peb siv lub peev xwm ntawm lub hlwb tsuas yog 5-10%. Neuroscientists muaj ntau tus cwj pwm ntawm cov lus no: ib txhia pom zoo, thaum lwm tus yog categorically tawm tsam. Tab sis ob leeg pom zoo tias lub hlwb muaj peev xwm ua tau thiab yuav tsum tau cob qhia.

Tib neeg lub hlwb yog ib lub cev zoo kawg nkaus. Nws yog qhov yooj yim tshaj plaws thiab tib lub sijhawm yog qhov nyuaj tshaj plaws "device" hauv lub Ntiaj Teb.

Peb muab koj ob peb lub tswv yim uas yuav pab koj "tso" koj lub hlwb.

Kev tawm dag zog

Aerobic kev ua si. Cov no yog cov kev tawm dag zog uas oxygen yog lub hauv paus ntawm lub zog. Kev cob qhia aerobic txhawb cov leeg nqaij, normalizes ntshav ncig, thiab txo kev ntxhov siab. Thiab ib txoj kev tshawb fawb tsis ntev los no los ntawm University of Illinois kuj tau qhia tias kev tawm dag zog "oxygen" muaj txiaj ntsig zoo rau lub hlwb. Tsuas yog 30 feeb ntawm kev tawm dag zog ib hnub, thiab kev paub txog kev ua tau zoo los ntawm 5-10%

Kev ua kom muaj zog. Puas yog pitching ruam? Txawm li cas los xij! Kev nqa hnyav tsis tsuas yog tsim cov leeg nqaij xwb, tab sis kuj tuaj yeem ua rau nce qib ntawm qhov hu ua neurotrophic yam hauv lub hlwb, uas yog, cov protein ua lub luag haujlwm tiv thaiv cov neurons hauv lub hlwb

Nkauj. Lwm txoj kev tshawb nrhiav pom tias lub paj hlwb ua haujlwm zoo dua yog tias koj mloog koj cov nkauj nyiam thaum qoj ib ce. Yog li xaiv txoj cai khiav suab paj nruag thiab mus rau qhov ntse

seev cev. Qhov no yog ib txoj hauv kev zoo los ua kom haum thiab txhim kho kev yoog raws thiab kev sib koom tes. Ntxiv mus, raws li Daniel J. Amen, MD, neurophysiologist thiab neuropsychiatrist, tus sau ntawm The Great Brain at Any Age, seev cev kuj yog tus kws qhia lub siab zoo. Tom qab tag nrho, thaum peb seev cev, peb siv ntau qhov chaw ntawm lub hlwb

Golf. Nws tsis yog rau tsis muaj dab tsi uas nws yog hu ua kev txawj ntse kev ua si: xam lub zog ntawm lub tshuab thiab lub trajectory ntawm lub pob tsis yooj yim li nws zoo nkaus li thaum xub thawj siab ib muag. Tsis tas li ntawd, cov kws kho mob ntseeg hais tias golf nkoos lub sensory cortex ntawm lub hlwb

Yoga. Lub ancient Indian kev coj noj coj ua ntawm sab ntsuj plig thiab lub cev, nws hloov tawm, tsis tsuas yog muaj txiaj ntsig zoo rau kev noj qab haus huv, tab sis kuj tseem txhim kho kev nco, muaj peev xwm tswj hwm tus kheej thiab kev mloog ntev ntev. Tsawg kawg, cov lus xaus no tau mus txog los ntawm cov kws tshawb fawb los ntawm University of Illinois, coj los ntawm Neha Gothe

Khoom noj khoom haus

Dej. Lub cev yog 80% dej. Nws yog qhov tsim nyog rau txhua lub cev, tab sis tshwj xeeb tshaj yog rau lub hlwb. Hauv chav kawm ntawm lwm qhov kev sim, nws tau pom tias cov neeg uas nqhis dej yog qhov phem dua ntawm kev daws cov kev sib tw logic dua li cov neeg haus ib nrab litres dej ua ntej kev sim

Omega-3. Unsaturated fatty acids yog super noj qab nyob zoo. Xws li rau lub hlwb thiab lub paj hlwb. Lawv muab lub zog khiav ceev uas tsim nyog rau kev xa cov impulses los ntawm cov xovtooj ntawm tes mus rau lub xovtooj ntawm tes, uas, nyob rau hauv lem, nce kev xav thiab pab kom sai sai tshem tawm cov ntaub ntawv tsim nyog los ntawm lub cim xeeb "reservoir". Ntau cov omega-3s muaj nyob rau hauv cov ntses, walnuts, thiab flaxseed roj

Ntsuab. Spinach thiab lwm yam zaub ntsuab muaj folic acid, vitamins E thiab K. Cov tshuaj no tiv thaiv kev loj hlob ntawm dementia (dementia). Tsis tas li ntawd, cov tshuaj antioxidants hauv zaub ntsuab tiv thaiv lub hlwb los ntawm kev mob stroke, Alzheimer's thiab Parkinson's

Kua txiv. Lawv muaj quercetin - ib yam khoom uas muaj antispasmodic, anti-inflammatory thiab lwm yam txiaj ntsig zoo. Tab sis rau peb, qhov tseem ceeb tshaj plaws yog quercetin tiv thaiv lub hlwb hlwb los ntawm kev puas tsuaj, thiab yog li tiv thaiv kev ua txhaum ntawm nws cov kev txawj ntse. Feem ntau ntawm tag nrho nws yog nyob rau hauv apple peel

Txiv ntseej. Lawv muaj cov protein ntau, thiab cov protein ua rau lub hlwb muaj zog. Tsis tas li ntawd, txiv ntseej yog nplua nuj nyob rau hauv lecithin, qhov tsis muaj nyob rau hauv lub cev yuav ua rau ntau yam sclerosis thiab lwm yam paj hlwb

Cov vitamins. B9 (citrus txiv hmab txiv ntoo, qhob cij, taum, zib ntab) thiab B12 (siab, qe, ntses) - ib txwm ua hauj lwm ntawm lub cev yog tsis yooj yim sua yam tsis muaj cov tshuaj no. Cov qub yog tsim nyog rau kev tsim thiab tu cov hlwb tshiab hauv lub xeev noj qab haus huv, thiab tom kawg txo cov tsos mob ntawm senile dementia thiab kev puas siab puas ntsws

Qe. Uas ua ntej: qaib los yog qe? Tej zaum koj yuav pom cov lus teb rau lo lus nug no philosophical yog tias koj noj ob qho tib si. Tom qab tag nrho, nqaij qaib yolk yog ib qhov chaw ntawm choline, thiab nws yuav pab txhim kho kev txawj ntse ntawm lub hlwb, uas yog, muaj peev xwm to taub, paub, kawm, paub, pom thiab txheej txheem

Mis. Haus mis nyuj, me nyuam, koj yuav noj qab nyob zoo! Tom qab tag nrho, mis nyuj yog calcium uas ntxiv dag zog rau cov pob txha. Tsis tas li ntawd, cov kws tshawb fawb tau pom tias ib khob mis nyuj ib hnub txhim kho kev nco thiab lwm yam peev xwm ntawm lub hlwb

Kas fes. Tsis yog dag. Kev tshawb fawb tshawb fawb tau pom tias caffeine tuaj yeem txhim kho kev mloog thiab kev nco luv luv. Thiab ntawm chav kawm, nws yuav ntxiv cheerfulness

Chocolate. Koj mus rau qhov kev xeem - noj ib qho chocolate bar. Txhua tus ua qhov no, tab sis tsawg tus neeg paub vim li cas. Es tsis txhob, ob peb tus neeg paub tias chocolate ua rau peb ntse dua li cas. Nws yog txhua yam hais txog qabzib thiab flavonols. Qab Zib ua kom muaj kev cuam tshuam thiab txhim kho kev nco, thaum flavonols txhawb lwm yam kev txawj ntse

Teem caij

pw tsaug zog. Peb twb tau tham txog tias kev pw tsaug zog tseem ceeb npaum li cas rau lub neej ib txwm muaj. Peb yuav rov hais dua tsuas yog 1 cov lus qhia tawm ntawm 27 - txhawm rau kom cov gyrus txav mus, koj yuav tsum tau pw tsawg kawg yog xya teev ib hnub

Doze. Kev pw tsaug zog yog qhov zoo. Qhov no yog qhov tseeb indisputable. Lo lus nug yog pes tsawg? Qhov zoo tshaj plaws pw tsaug zog yog 10-20 feeb. Ib tug neeg tsis muaj sijhawm los pw tsaug zog zoo thiab nws yooj yim dua rau nws sawv. Tab sis ntawm qhov tod tes, raws li cov kws tshawb fawb, 90-feeb naps muaj qhov cuam tshuam zoo tshaj plaws rau lub hlwb (nco txhim kho, cov tswv yim muaj tswv yim tshwm sim). Kawm ntxiv txog yuav ua li cas doze kom zoo hauv infographics

Txoj kev ib txwm. Ua rau nws tawg! Yog, yog, rau ib hnub, rhuav tshem qhov kev txiav txim tsim rau xyoo - haus kas fes hauv lwm lub tsev noj mov thiab tsis nyob ntawm 9, tab sis 11 teev, mus ua haujlwm ntawm txoj kev tshiab, kos cov khoom hauv chaw muag mis nyuj. Xws li "shakes" muaj txiaj ntsig zoo - lawv pab lub hlwb kom zoo

Kev hnov lub cev. Lwm qhov nthuav qhia lub hlwb yog qhov ua kom pom tseeb ntawm tus kheej. Piv txwv li, hnov. Ua li no, blindfold thiab sim taug kev nyob ib ncig ntawm chav tsev, tsom mus rau cov suab ib puag ncig

Chaw ua haujlwm. Dab ntxwg nyoog puas yuav tsoo nws txhais ceg ntawm lub rooj? Ces nyob rau hauv lub taub hau ib yam nkaus thiab. Ib qho chaw ua haujlwm cluttered tsis yog tsuas yog dab tuag xwb, tab sis kuj muaj kev cuam tshuam loj rau kev tsim khoom. cuam tshuam tsis zoo. Ua kom huv ntawm koj qhov chaw ua haujlwm, thiab koj yuav xav tsis thoob tias koj lub hlwb pib ua haujlwm sai npaum li cas

Cov duab kos. Yog tias koj pom tias nws nyuaj rau kev mob siab rau ntawm txoj haujlwm (thiab xav tau tiag tiag), sim coj tus cwj mem, ntawv thiab kos nws. Cov duab kos duab, cov rooj, thiab lwm cov duab kos yuav pab koj tsom thiab tejzaum nws qhib qhov kev xav tshiab ntawm qhov teeb meem

Sau ntawv. Nws yog ib qho tseem ceeb tsis tau tsuas yog kos los ntawm tes, tab sis kuj sau. Cov khoom siv tau yuav luag hloov daim ntawv los ntawm peb lub neej, yog vim li cas peb tsis zoo li yuav ntse dua. Tom qab tag nrho, kev tsim cov ntawv sau sau ua ke txhim kho lub hlwb ntau dua, xws li kev nco, kev mloog, kev sib koom tes psychomotor, thiab lwm yam. Nws tsis yog coincidence uas ib lo lus txawv teb chaws sau los ntawm txhais tes yog zoo nco ntsoov zoo dua ib tug ntaus ntawv nyob rau hauv cov keyboard

Davhlau ntawm kev xav. Txhua leej txhua tus paub txog kev seev cev puag ncig ntawm kev xav. Qhov no yog thaum koj xav txog ib qhov project, muaj ib txhiab thiab ib lub tswv yim hauv koj lub taub hau, tab sis tsis yog ib qho uas koj xav tau. Nyob rau lub sijhawm zoo li no, peb sim "kho" random dhia kev xav thiab, thaum kawg, nqis mus rau kev lag luam. Thiab nyob rau hauv vain. Cov kws tshawb fawb tshawb fawb qhia tau hais tias tso kev xav mus dawb, peb txhawb nqa lub hlwb muaj tswv yim. Yog li so kom txaus thiab cia koj tus kheej ua npau suav xwb

Kev kawm

Qhov tshiab. Tshiab, ntau txoj kev ua ub no txhawb kev tso tawm ntawm dopamine, uas txhawb kev loj hlob neuronal. Mus txog tus ntaiv kev txawj ntse. Ua kom nyuaj rau koj tus kheej txhua lub sijhawm - daws cov kev sib tw nyuaj dua, nyeem cov ntawv ntse

Kev taw qhia. Tsis paub koj lub nroog lossis cheeb tsam? Zoo! Los ntawm qhov kev pom ntawm kev cob qhia ntawm kev puas siab puas ntsws. Mastering txoj kev tshiab txhim kho kev nco, kev xav thiab lwm yam kev txawj ntse

Kev ua suab paj nruag. Cov kws ntaus suab paj nruag muaj qhov zoo tsim parietal lobe ntawm lub paj hlwb, uas yog lub luag haujlwm rau kev hnov lus, lub cev muaj zog thiab kev txawj pom kev zoo. Yog tias koj xav "tso" cov yam ntxwv no, sim kawm ua si qee cov twj paj nruag

Lus txawv teb chaws. Kev paub hom lus thib ob lossis thib peb yuav pab txhim kho kev nco, nthuav dav dav, thiab tseem tiv thaiv lub cev los ntawm Alzheimer's disease

Hais lus. Hais ib yam dab tsi nrov nrov ua rau nws yooj yim rau nco qab. Pov thawj scientific tseeb

Kev xav zoo. Cov kws kho kev puas siab puas ntsws zoo tsis zam txim rau thiab tsis sib haum xeeb: Xav zoo thiab ua kom ntse dua

Kev lom zem

Kev xav. Peb twb tau sau txog tias kev xav cuam tshuam rau lub hlwb li cas. Cia peb nco qab tias kev xyaum ua kom zoo li niaj zaus pab tshem tawm qhov kev ntxhov siab tam sim ntawd, ua kom txaus txaus rau kev mob lub cev, thiab tseem kom nkag siab zoo dua lwm tus

Khoos phis tawj ua si. Lawv qw hauv TV tias cov menyuam yaus tau dumber los ntawm kev ua si hauv computer, tias cov tub ntxhais hluas uas siv sijhawm ntau ntawm Xbox yog degrading. Tab sis ib tug xibfwb ntawm University of Rochester hais tias kev ua si txhim kho ntau txoj haujlwm thiab kev xav spatial. Tsis tas li ntawd, kev ua si hauv computer tsis tuaj yeem hu ua "kev xav-boggling" hauv txhua txoj kev

Kev sib raug zoo

Kev sib tham. "Nyob zoo koj nyob li cas?" - ntxub cov lus no? Puas yog lub sijhawm nyuaj rau kev sib tham "sab laug"? Koj puas xav ua kev sib tham nruj me ntsis ntawm rooj plaub? Ntawm ib sab, nws yog kev qhuas, tab sis ntawm qhov tod tes, txawm tias kev sib tham tsis tseem ceeb, "tsis muaj dab tsi", txhim kho kev txawj ntse - hais lus, mloog thiab tswj

Kev sib deev. Qhov kev lom zem no nce qib serotonin hauv ntshav (cov "kev zoo siab hormone" uas, ntawm lwm yam, nce creativity) thiab qib oxytocin ("cov tshuaj hormones" - pab tus neeg xav txog cov lus qhia tshiab thiab txiav txim siab siab tawv)

luag. Nws, zoo li kev sib deev, yog cov tshuaj zoo tshaj plaws rau ntau yam kab mob. Yog tias koj koom nrog kev txawj ntse kev ua haujlwm ntev ntev, ces koj yuav tsum tsis txhob, thaum koj los tsev los ntawm kev ua haujlwm, nqa ib lub ntim ntawm Schopenhauer. Muab koj lub hlwb so, ua si zoo nkauj, thiab luag siab zoo

Cov poj koob yawm txwv. Ib qho kev kawm nthuav tau luam tawm hauv phau ntawv xov xwm muaj koob npe ntawm kev xav txog kev xav. Raws li nws hais, cov neeg uas xav txog lawv cov poj koob yawm txwv ua ntej kev xeem rau kev nco, kev xav, thiab kev saib xyuas ua tau zoo dua li cov uas tsis xav txog pog yawg. Nws yog ib qho nyuaj rau hais tias lub hom phiaj ntawm kev sib cav ntawm cov kws tshawb fawb yog li cas, tab sis nws yog qhov tseem ceeb kom paub koj cov caj ces kom paub meej

Koj cob qhia koj lub hlwb li cas?