Malangizo 5 Apamwamba Okulitsa Thanzi Laubongo Wanu

Ndizofala kwambiri kuti matupi athu asinthe tikamakalamba. Ubongo wathu udzakhala ndi kusintha komanso ukalamba, kotero ndikofunikira kuti tichepetse kukalamba mwa kutsatira malangizo oti tikhale ndi thanzi labwino. Nawa malangizo asanu opititsa patsogolo thanzi laubongo.

Zolimbitsa Thupi, Zolimbitsa Thupi & Zambiri Zolimbitsa Thupi:

Kupanga ndi kusunga a chizolowezi chochita masewera olimbitsa thupi ndizofunika kwambiri pa thanzi lanu lonse. Kuchita masewera olimbitsa thupi kumatulutsa ma endorphin mu ubongo, omwe ndi olimbikitsa thupi lathu. Chifukwa chake, zimakhudza kwambiri thanzi lathu komanso zimachepetsa zizindikiro za nkhawa ndi nkhawa. Kafukufuku wasonyezanso momwe iwo omwe amachita masewera olimbitsa thupi nthawi zonse moyo wawo sakhala ndi vuto la kuchepa kwa ubongo. Inde, pali chiopsezo chochepa cha Alzheimer's ndi Dementia kukula mwa anthu omwe akhala ndi machitidwe olimbitsa thupi athanzi. Nthawi zambiri amalangizidwa kuti azichita masewera olimbitsa thupi katatu pa sabata, koma chofunika kwambiri, chitani zinthu zomwe mumakonda kuti mupindule nazo komanso kuti zikhale zosavuta kuzisamalira. Onani ngati izi zikukukhudzani kukumbukira kukumbukira pogwiritsa ntchito MemTrax pafupipafupi.

Moyo wogonana wathanzi:

Mphekesera zimati kugonana kungathandize ubongo kugwira ntchito. Sikuti kungotentha pansi pa mapepala, pambuyo pake. Kukondoweza pakugonana mwa amuna ndi akazi kwawonetsedwa kuti kumawonjezera zochitika zamagulu ena aubongo, monga zowawa, malingaliro, ndi mphotho. Ofufuza ayerekeza kugonana ndi zinthu zina zolimbikitsa zomwe zimapangitsa kuti pakhale kukwera msanga.' Kuchuluka kwa oxytocin mu ubongo (mahomoni achikondi a thupi lathu) kwasonyezedwanso kuti kumathetsa vuto la cortisol, chifukwa chake kugonana kumagwirizanitsidwa ndi nkhawa yochepa komanso kupsinjika maganizo. Kafukufuku wasonyeza kugwirizana kwabwino pakati pa pafupipafupi kugonana ndi kukumbukira ntchito mu ukalamba ndi kupititsa patsogolo chidziwitso cha akuluakulu. Kugonana kwa mlungu ndi mlungu kunayambitsa kusintha kwa kukumbukira, chidwi, kukumbukira mawu, ndi kuzindikira zowoneka ndi mawu.

Chakudya ndi Chakudya:

Zakudya zanu zimakhudza kwambiri thanzi lanu lonse komanso thanzi lanu. Ndikofunikira kupereka matupi athu zakudya zokhala ndi michere yodzaza ndi mavitamini ndi mchere - osaiwala osachepera malita awiri amadzi patsiku kuti ubongo wanu ukhale wamadzimadzi. Akatswiri ena azakudya amalimbikitsa zakudya zaku Mediterranean kuti mukhale ndi thanzi labwino muubongo. Koma Zakudya za MIND ndi watsopano anapeza amene amathandiza kuonjezera chidziwitso ntchito ndi ofanana kwambiri ndi zakudya Mediterranean. Kafukufuku wapeza kuti ma omega mafuta acids omwe amapezeka mumafuta a azitona osapitilira namwali komanso mafuta ena athanzi ndi ofunikira kuti ma cell anu azigwira ntchito moyenera. Izi zapezeka kuti zimachepetsa chiwopsezo cha matenda amitsempha yamagazi ndikuwonjezera chidwi chamalingaliro, komanso kuchepa kwa chidziwitso kwa okalamba. M’zaka zaposachedwapa, zakudya zozikidwa pa zomera zayamikiridwanso chifukwa cha mapindu ake ambiri paumoyo.

Kugona kochuluka:

Ubongo wanu ndi minofu, ndipo mofanana ndi minofu yonse, imafunikira kupuma kuti mulimbikitse kutsitsimuka kwathanzi. Malingaliro oyenera ndi maola asanu ndi awiri kapena asanu ndi atatu akugona motsatizana usiku uliwonse. Kafukufuku wasonyeza momwe kugona kungathandizire ubongo kugwirizanitsa ndi kukonza kukumbukira kukumbukira ndi kukumbukira ubongo umagwira ntchito.

Khalani otanganidwa m'malingaliro:

Apanso, ubongo wathu ndi minofu, ndipo tiyenera kuchita nawo kuti ukhale wathanzi. Lingaliro labwino kwambiri kwa kusunga ubongo wanu mu mawonekedwe akuchita zinthu zamaganizidwe monga mawu ophatikizika, zododometsa, kuwerenga, kusewera makadi, kapena sudoku.