Jiya nayi posting yadda ake karfafa ƙwaƙwalwa kuma ya ba 2 tukwici na asali. Labarin na yau shine ƙarshen ƙarshe zuwa wannan macropost kuma zan ba da mafi kyawun nasihu 3 don kaucewa matsalolin ƙwaƙwalwa.
1) Ci gaba da damuwa a karkashin iko.
Danniya yana daga cikin mafi munin makiya na kwakwalwa. Yawancin lokaci, idan ba a kula ba, damuwa mai ɗorewa na lalata ƙwayoyin kwakwalwa kuma yana lalata hippocampus, yankin ƙwaƙwalwar da ke cikin samuwar sabbin abubuwan tunani da kuma dawo da tsofaffi.
Yin zuzzurfan tunani: mafi kyawu don magance matsalolin.
Shaidun kimiyya game da fa'idodin lafiyar hankali na tunani na ci gaba da hawa. Nazarin ya nuna cewa yin zuzzurfan tunani yana taimakawa inganta ire-iren cututtuka daban-daban, gami da ɓacin rai, damuwa, ciwo mai tsanani, ciwon suga, da hawan jini. Yin zuzzurfan tunani yana iya inganta haɓaka, mai da hankali, kerawa, da ƙwarewar ilmantarwa da tunani.
Hoto na kwakwalwa yana nuna cewa masu yin zuzzurfan tunani na yau da kullun suna da ƙarin aiki a hagu na farko, wani yanki na ƙwaƙwalwa da ke da alaƙa da farin ciki.
Har ila yau, yin zuzzurfan tunani yana ƙara kaurin kwakwalwar ƙwaƙwalwa kuma yana ƙarfafa haɗi tsakanin ƙwayoyin kwakwalwa, wanda yana kara karfin tunani da tunani.
Don ƙarin bayani game da tunani, duba: Nuna tunani don sarrafa motsin rai da haɓaka koyo.
Hattara da damuwa.
Bugu da ƙari ga damuwa, ɓacin rai yana da mummunar tasiri ga ƙwaƙwalwa. A zahiri, wasu daga cikin alamun rashin damuwa sun haɗa da damuwa da damuwa, yanke shawara, da kuma tuna abubuwa.
Karanta: Nasihu 35 don samun damuwa
2) Kula da abinci.
Kamar yadda jiki yake bukatar mai, haka kwakwalwa take bukata. Wataƙila kun riga kun san cewa abinci mai cike da 'ya'yan itace da kayan marmari yana da fa'idodi da yawa ga lafiyar jiki, amma irin wannan abincin na iya inganta ƙwaƙwalwar ajiya. Wadannan shawarwari masu gina jiki zasu taimaka maka kara karfin tunanin ka da kuma rage barazanar kamuwa da cutar dementia:
- Samu omega-3.
Omega-3 fatty acid suna da amfani musamman ga lafiyar kwakwalwa. Kifi shine tushen albarkatun mai na omega-3, musamman kifin kifi, tuna, kifi, mackerel, sardines, da herring.
Baya ga kara karfin kwakwalwa, cin kifi na iya rage kasadar kamuwa da cutar Alzheimer.
- Iyakance kitsen mai.
Bincike ya nuna cewa abincin da ke cike da wadataccen mai yana ƙara haɗarin lalata da rage natsuwa da ƙwaƙwalwa. Babban tushen kitsen mai shine kayayyakin dabbobi: jan nama, madara cikakke, man shanu ko cuku.
- Ki yawaita cin 'ya'yan itace da kayan marmari.
Suna cike da antioxidants, abubuwan da ke kare ƙwayoyin kwakwalwa. Gwada koren kayan lambu kamar alayyafo, broccoli, chard, da fruitsa fruitsan itace kamar apricots, mangoes, kantaloupe, da kankana.
- Carbohydrates.
Ruwan shinkafa da biredin, hatsi, hatsi mai yalwar fiber ko kuma kayan lambu sune tushen makamashi ga kwakwalwarka.
3) Koyar da kwakwalwarka.
Waƙwalwar ajiya, kamar ƙarfin tsoka, na buƙatar horo. Kuna iya yin ayyukan da suka dace da ƙa'idodi uku masu zuwa:
a) Wani sabon aiki: ayyukan dole ne ya zama wani abu da ba a sani ba kuma a waje da yankinku na ta'aziyya.
b) Sanya shi kalubale: Duk wani abu da yake bukatar dandazon tunani da fadada ilimin ku zaiyi aiki. Misalan sun hada da koyon sabon yare, koyon kida da kayan kida, yin wasanni, jarabawa da wuyar warwarewa ko Sudoku.
c) Yi shi daɗi: Ya kamata aikin ya zama da ƙalubale, ee, amma ba mai wahala bane ko mara daɗin da har kuke tsoron aikata shi.
Don ƙare wannan labarin na bar muku bidiyo na ɗan shekaru 3 wanda ke nuna ƙwaƙwalwa da ƙwarewar tunani: