Kodi mukuganiza kuti ubongo wanu ndi chiwalo chosasunthika chomwe sichimasintha? Zoona zake n'zakuti, ndi zosiyana kwambiri. Ubongo wanu ndi chiwalo chodabwitsa komanso chogwira ntchito chomwe chimasintha moyo wanu wonse, kusintha momwe mumaphunzirira zinthu zatsopano ndikukula mwamphamvu ndi chilichonse chomwe mumakumana nacho. Mu zamankhwala, luso lodabwitsa la ubongo loti lizisintha ndikudzikonzanso lokha limadziwika kuti Neuroplasticity .
Mwachidule, nthawi iliyonse mukaphunzira luso latsopano, kuyamba chizolowezi chatsopano, kapena kumva chisoni chachikulu monga chisangalalo kapena chisoni, ubongo wanu umazolowera zinthuzo. Kusakhazikika kwa mitsempha yamagazi ndiye njira yofunika kwambiri yomwe imalola kusinthaku kuchitika.
Kodi Neuroplasticity imakhudza bwanji moyo wanu?
Taganizirani za wodwala amene wataya luso lolankhula chifukwa cha sitiroko kapena kuvulala kwa ubongo. Pakapita nthawi, madera ena abwino a ubongo nthawi zambiri amatha kugwira ntchito zimenezi. Kudzera mu kukonzanso bwino, ubongo umagwiritsa ntchito njira zina izi kuti uthandize wodwalayo kuti ayambenso kulankhula. Ichi ndi chitsanzo chabwino cha Neuroplasticity. Mofananamo, ngati wina akumva kutayika kwa kumva, ubongo wake ukhoza kubweza mphamvu yake powonjezera mphamvu yake yowona kapena kununkhiza, zomwe zimathandiza kuti ziwalo zina za thupi lake zigwire bwino ntchito kuti zigwirizane ndi kusinthaku.
Chilichonse chomwe mumakumana nacho komanso chilichonse chomwe mumachita chimatsogolera ubongo wanu kupanga maulumikizidwe atsopano kapena kusintha mawaya omwe alipo kale mkati mwa netiweki yake yovuta ya mitsempha.
"Izi zikuchitika nthawi zonse. Nthawi iliyonse mukaphunzira chinthu chatsopano, nthawi iliyonse mukakumana ndi chochitika, ndipo ngakhale mumalota, nthawi zonse mumasintha ma neuron pafupifupi 100 biliyoni ndi ma trillion a synapses muubongo wanu," akutero Dr. Rudy Tanzi, Mtsogoleri wa McCance Center for Brain Thanzi ku Massachusetts General Hospital.
Ubongo wanu ukayamba kuzolowera chinthu chatsopano, nthawi zambiri umayamba ndi kusintha kwa momwe umagwirira ntchito, komwe kumadziwika kuti Functional Plasticity . Komabe, mukabwereza zomwezo, kapangidwe ka ubongo kamayamba kusintha. Timatcha izi Structural Plasticity .
Taganizirani ngati kukonza momwe mukumenyera mpira mu cricket. Muli ndi manja omwewo, koma tsopano mukuwagwiritsa ntchito bwino komanso mwanzeru. Panthawiyo, ma neuron ogwirizana ndi kayendetsedwe kameneko amayamba kugundana pamodzi mwanjira yatsopano. Pamene mukupitiriza kuchita masewera olimbitsa thupi, kulumikizana kwatsopano komanso kwamphamvu (synapses) kumapangidwa pakati pa ma neuron amenewo. Njira imeneyo ndiyo mfundo yofunika kwambiri yophunzirira.
Njira zazikulu zomwe Neuroplasticity imagwirira ntchito
Lingaliro la Neuroplasticity limaphatikizapo njira zingapo zomwe ubongo wanu umasinthira. Tiyeni tiwone zingapo:
- Kubadwa kwa ma neuron atsopano: Ngakhale kuti kupanga ma neuron atsopano muubongo wa munthu wamkulu sikumachitika kawirikawiri monga momwe zinalili paubwana, akatswiri amakhulupirira kuti izi zimachitikabe mu hippocampus , dera lomwe limakhudza kukumbukira ndi kuphunzira.
- Kufalikira kwa Nthambi za Dendritic: Pamene ma neuron awonongeka, ma neuron athanzi oyandikana nawo amatha kupanga nthambi zatsopano (dendrites) kuti zigwirizane ndi mipata, zomwe zimathandiza kubwezeretsa ntchito m'dera lomwe lakhudzidwalo.
- Synaptogenesis (Kupanga maulumikizidwe atsopano): Kudzera mu kubwerezabwereza, ma neuron omwe amalumikizana pamodzi pamapeto pake amalumikizana, ndikupanga synapse yatsopano. Izi zimachitika mwamphamvu kwambiri panthawi yakukula kwa mwana.
- Kulimbitsa Synaptic: Mukachita luso latsopano, ma synapses okhudzana ndi ntchitoyi amakhala olimba, zomwe zimapangitsa kuti kulumikizana pakati pa ma neuron anu kukhale kogwira mtima kwambiri.
- Kudula kwa Synaptic: Ngati musiya kugwiritsa ntchito luso kapena chidziwitso, kulumikizana kwa mitsempha komwe kumagwirizana nako kumatha ndipo pamapeto pake kumatha. Iyi si njira yoyipa; ganizirani ngati ubongo wanu "ukukonza" kuti muchotse chidziwitso chosafunikira, chomwe pamapeto pake chimapangitsa ubongo wanu kugwira ntchito bwino.
Mfundo Zokhudza Kusakhazikika kwa Ubongo: Kodi mungaphunzitse bwanji ubongo wanu?
Ngati zomwe takumana nazo zingasinthe ubongo wathu, kodi tingapatse ubongo wathu mwadala zomwe zingathandize kusintha zinthu zabwino? Kodi tingagwiritse ntchito chidziwitsochi kuti tichire kuvulala kwa ubongo? Inde. Kutengera ndi kumvetsetsa kumeneku, ofufuza Jeffrey A. Kleim ndi Theresa A. Jones adayambitsa mfundo 10 za Neuroplasticity. Mfundozi zimapereka njira yodziwira momwe kuphunzira kolunjika komanso kukonzanso ubongo kungathandizire kuchira ndikukula bwino.
| Mfundo yaikulu | Kodi izi zikutanthauza chiyani kwa inu? |
|---|---|
| Gwiritsani ntchito kapena mutaya | Ngati simuchita luso linalake nthawi zonse, kulumikizana kwa ubongo komwe kumakhudzana ndi ntchitoyo kungafooke ndikutha. |
| Gwiritsani ntchito ndikusintha | Mukachita luso nthawi zonse, maubwenzi a ubongo omwe amachititsa ntchitoyi amakhala olimba komanso ogwira ntchito bwino. |
| Kufotokozera Mwapadera | Maphunziro ayenera kukhala okhudzana ndi luso lomwe mukufuna kukulitsa. Mwachitsanzo, kuti muwongolere bwino luso lanu, muyenera kuchita masewera olimbitsa thupi okhudzana ndi luso lanu. |
| Kubwerezabwereza N'kofunika | Kuti mupange kusintha kosatha muubongo, muyenera kubwereza luso latsopano ndi mayendedwe nthawi zonse. |
| Nkhani Zamphamvu | Kuchita masewera olimbitsa thupi kwambiri—komwe kumaphatikizapo kuganizira kwambiri komanso kuchita zinthu mozama—kungayambitse kusintha kwa kapangidwe ka ubongo wanu. |
| Nthawi Ndi Yofunika | Pambuyo pa kuvulala kwa ubongo, mukayamba msanga kukonzanso, zotsatira zake zimakhala zabwino. |
| Nkhani Zofunika | Ubongo wanu umalandira bwino kwambiri chidziwitso mukaphunzira zinthu zomwe zili ndi tanthauzo komanso zosangalatsa kwa inu. |
| Nkhani za Zaka | Ngakhale kuti ubongo wanu umatha kusintha mukakula, susintha mofulumira kapena kwambiri monga momwe unachitira uli mwana. |
| Kusamutsa | Kukulitsa luso limodzi nthawi zambiri kungakuthandizeni kukulitsa luso lina lofanana. |
| Kusokoneza | Nthawi zina, kuphunzira zizolowezi zatsopano kungasokoneze zomwe zidachitika kale, makamaka ngati luso loyambirira silinaphunziridwe bwino. |
Kodi mungatani kuti muthandize thanzi la ubongo ndikuwonjezera Neuroplasticity?
Kuti ubongo wanu ukhale waluso komanso kuti ugwiritse ntchito bwino mphamvu ya neuroplasticity, Nirogi Lanka akulangiza kutsatira dongosolo la Dr. Tanzi la "SHIELD":
- S - Kugona: Yesetsani kugona bwino kwa maola 7-8 usiku uliwonse. Kugona n'kofunika kwambiri kuti munthu akumbukire bwino komanso kuchotsa poizoni muubongo (monga ma plaque omwe amagwirizanitsidwa ndi matenda a dementia).
- H - Kuthana ndi Kupsinjika Maganizo: Pezani njira yodziwika bwino yothanirana ndi kupsinjika maganizo. Kaya ndi kusinkhasinkha, kuchita masewera olimbitsa thupi, zosangalatsa, kapena kuwerenga, pezani zomwe zingakuthandizeni. Kupsinjika maganizo kosatha kumayambitsa kutupa muubongo.
- Ine - Kulankhulana ndi ena: Sungani ubale wolimba ndi anthu. Kukhala ndi nthawi yocheza ndi achibale ndi abwenzi kumateteza thanzi la ubongo wanu.
- E - Kuchita Masewera Olimbitsa Thupi: Yesetsani kuchita masewera olimbitsa thupi kwa mphindi zosachepera 150 pa sabata. Kuchita masewera olimbitsa thupi kumalimbikitsa kukula kwa maulalo atsopano a mitsempha.
- L - Phunzirani zinthu zatsopano: Pitirizani kudziyesa nokha mwa kuphunzira maluso atsopano. Izi zimalimbitsa ma synapses muubongo wanu.
- D - Zakudya : Sankhani zakudya za ku Mediterranean. Yang'anani kwambiri ndiwo zamasamba, zipatso, masamba obiriwira, tirigu wonse , ndi mafuta abwino, pamene mukudya nyama yofiira, kuti ubongo wanu ukhale wolimba.
"Cholinga chachikulu cha njira zimenezi ndi kuchepetsa kutupa kwa mitsempha ndikuwonjezera mphamvu ya mitsempha muubongo wanu," akutero Dr. Tanzi.
Pambuyo pa kuvulala kwa ubongo kapena sitiroko, kulimba kwa mitsempha ya ubongo wanu kumawonjezeka mwachibadwa ngati gawo la njira yochira. Izi ndi zoona makamaka m'miyezi ingapo yoyambirira. Chifukwa chake, kutenga nawo mbali mu chithandizo chokonzanso zinthu panthawiyi ndikofunikira. Nthawi zonse funsani dokotala wanu wa mitsempha kapena dokotala wa chisamaliro chachikulu kuti akupatseni malangizo okuthandizani kuchira.
Uthenga Wopita Nawo Kunyumba
- Kusinthasintha kwa mitsempha ya ubongo ndi luso lapadera la ubongo wanu lotha kusintha, kuphunzira, ndi kusintha moyo wanu wonse.
- Ndi njira yofunika kwambiri yomwe imakulolani kuphunzira maluso atsopano ndikuchira kuvulala kwa ubongo, monga sitiroko.
- Mukachita luso mobwerezabwereza, kusintha kwa magwiridwe antchito muubongo wanu kumasintha kukhala kusintha kosatha kwa kapangidwe ka thupi.
- Mwa kuika patsogolo kugona bwino, kuchepetsa kupsinjika maganizo, kuchita masewera olimbitsa thupi nthawi zonse, kuphunzira moyo wonse, komanso kudya zakudya zopatsa thanzi, mutha kukonza bwino ubongo wanu.
- Ngati inu kapena wokondedwa wanu mukuvutika ndi vuto la mitsempha, nthawi zonse lankhulani ndi dokotala wanu kuti apange njira yabwino kwambiri yothandizira zosowa zanu. Ngati mukukumana ndi zizindikiro zadzidzidzi monga mutu waukulu mwadzidzidzi, kuvutika kulankhula, kapena kufooka, funsani thandizo kuchokera kwa ogwira ntchito zadzidzidzi am'deralo nthawi yomweyo.
