Unofunga kuti uropi hwako inhengo isingachinji here? Muchokwadi, zvakasiyana zvachose. Uropi hwako inhengo inoshamisa, inoshanduka-shanduka muhupenyu hwako hwese, ichichinja sezvaunodzidza zvinhu zvitsva uye ichikura yakasimba neruzivo rwese rwaunosangana narwo. Mukurapa, kugona uku kunoshamisa kweuropi kwekuchinja-chinja nekuronga patsva kunozivikanwa seNeuroplasticity .
Zvichitaurwa zviri nyore, pese paunodzidza hunyanzvi hutsva, paunotanga tsika itsva, kana kunzwa manzwiro akadzama akadai semufaro kana kusuruvara, uropi hwako hunochinja-chinja zvinoenderana nepfungwa idzodzo. Neuroplasticity ndiyo nzira huru inobvumira shanduko iyi kuitika.
Kuora mwoyo kwepfungwa (Neuroplasticity) kunokanganisa sei hupenyu hwako?
Funga nezvemurwere akarasikirwa neruzivo rwekutaura nekuda kwestroke kana kukuvara kweuropi. Nekufamba kwenguva, dzimwe nzvimbo dzine hutano muuropi dzinogona kutora mabasa aya. Kuburikidza nekugadziriswa kwakanangana, uropi hunoshandisa nzira idzi dzekubatsira murwere kuti ataure zvakare. Uyu muenzaniso weNeuroplasticity. Saizvozvowo, kana mumwe munhu akarasikirwa nekunzwa, uropi hwake hunogona kutsiva nekuwedzera kunzwa kwake kwekuona kana kunhuwidza, zvichinyatsoita kuti dzimwe nhengo dzemuviri wake dzishande zvakanaka kuti dzigadzirire shanduko.
Chiitiko chega chega chaunosangana nacho uye kutaurirana kwese kwaunoita kunoita kuti uropi hwako hugadzire hukama hutsva kana kuti hugadzirise hukama huripo mukati mehurongwa hwahwo hwakaoma hwetsinga.
"Izvi zviri kuitika nguva dzese. Nguva dzese dzaunodzidza chimwe chinhu chitsva, nguva dzese dzaunowana ruzivo, uye kunyangwe paunorota, unogara uchichinja ma neuron anosvika mabhiriyoni zana nematriyoni ema synapses muuropi hwako," anodaro Dr. Rudy Tanzi, Mutungamiriri weMcCance Center for Brain Hutano paMassachusetts General Hospital.
Uropi hwako pahunotanga kujaira chimwe chinhu chitsva, hunowanzotanga nekuchinja mashandiro ahwo, kunozivikanwa seFunctional Plasticity . Zvisinei, paunodzokorora chiito chimwe chete, chimiro chemuviri cheuropi pachacho chinotanga kushanduka. Tinodaidza izvi kuti Structural Plasticity .
Funga nezvazvo sekunatsiridza maitiro ako ekurova mukiriketi. Uchiri nemaoko akafanana, asi ikozvino wava kuashandisa nenzira inoshanda uye yakanatswa. Panguva iyoyo, ma neuron ane chekuita nekufamba ikoko anotanga kushanda pamwe chete nenzira itsva. Sezvaunoramba uchidzidzira, kubatana kutsva uye kwakasimba (synapses) kunoumbwa pakati pema neuron iwayo. Maitiro iwayo ndiwo musimboti wekudzidza.
Nzira dzinokosha dzekushanda kweNeuroplasticity
Pfungwa yeNeuroplasticity inosanganisira nzira dzakasiyana-siyana dzinoshandiswa neuropi hwako. Ngatitarisei dzimwe dzacho:
- Kuumbwa kwetsinga dzeuropi (Kuberekwa kwetsinga itsva dzeuropi): Kunyange hazvo kugadzirwa kwetsinga itsva muuropi hwevanhu vakuru kusingawanzoitiki sepahudiki, nyanzvi dzinotenda kuti maitiro aya achiri kuitika mu hippocampus , nzvimbo iri pakati pekurangarira nekudzidza.
- Kubata Dendritic Branching: Kana ma neuron akakuvara, ma neuron ane hutano ari pedyo anogona kukura matavi matsva (dendrites) kuti avhare mipata, zvichibatsira kudzoreredza mashandiro munzvimbo yakakanganiswa.
- Synaptogenesis (Kugadzira kubatana kutsva): Kuburikidza nekudzokorora, ma neuron anobatana pamwe chete anozopedzisira abatana, zvichigadzira synapse itsva. Izvi zvinoitika nesimba guru panguva yekukura kwemwana.
- Kusimbisa Synaptic: Paunodzidzira hunyanzvi hutsva, synapses dzine chekuita nebasa iroro dzinosimba, zvichiita kuti kutaurirana pakati pema neuron ako kuve kwakanyatsoshanda.
- Kuchekerera Synaptic: Kana ukarega kushandisa hunyanzvi kana ruzivo, kubatana kwetsinga kunogona kupera simba uye pakupedzisira kunopera. Iyi haisi nzira yakaipa; funga nezvayo sepfungwa dzako "dzinorongedza" kubvisa ruzivo rusina basa, izvo zvinoita kuti uropi hwako hushande zvakanaka.
Nheyo dzeNeuroplasticity: Ungadzidzisa sei uropi hwako?
Kana zvatakasangana nazvo zvichigona kuchinja uropi hwedu, tinogona here kupa uropi hwedu zviitiko zvinokurudzira shanduko yakanaka? Tinogona kushandisa ruzivo urwu kuti tipone kubva mukukuvara kweuropi here? Ehe. Zvichibva pakunzwisisa uku, vaongorori Jeffrey A. Kleim naTheresa A. Jones vakaunza nheyo gumi dzeNeuroplasticity. Nheyo idzi dzinopa hurongwa hwekuti kudzidza kwakanangana nekugadzirisa kunogona sei kubatsira uropi kupora nekubudirira.
| Nheyo | Izvi zvinorevei kwauri? |
|---|---|
| Ishandise kana kuti irasikirwe nayo | Kana usingadzidzire hunyanzvi hwakati nguva dzose, kubatana kwehuropi kunobatanidzwa nebasa iroro kunogona kupera simba uye kupera simba. |
| Ishandise uye ivandudze | Kana ukagara uchidzidzira hunyanzvi, uropi hunobatanidza basa iroro hunosimba uye hunoshanda zvakanaka. |
| Kunyatsojeka | Kudzidziswa kunofanira kunge kwakanangana nehunyanzvi hwaunoda kuwedzera. Semuenzaniso, kuti uvandudze kuenzana kwako, unofanirwa kuita maekisesaizi anoenderana nekuenzana. |
| Kudzokorora Kunokosha | Kuti ugadzire shanduko dzinogara kwenguva refu muuropi, unofanirwa kudzokorora hunyanzvi hutsva nemafambiro nguva dzose. |
| Nyaya dzeKusimba | Kudzidzira kwakasimba—kunosanganisira kutarisa zvakanyanya uye kubatanidzwa—kunowanzo kukonzera shanduko muuropi hwako. |
| Nguva Inokosha | Mushure mekukuvara kweuropi, kana ukakurumidza kutanga kurapwa, mhedzisiro yako inogona kuva yakanaka. |
| Nyaya dzeSalience | Uropi hwako hunotora ruzivo zvinobudirira zvikuru kana uchidzidza zvinhu zvine zvazvinoreva uye zvinokufadza. |
| Nyaya dzeZera | Kunyange zvazvo uropi hwako huchikwanisa kuchinja sezvaunokura, hahuchinji nekukurumidza kana zvakanyanya sezvahwakaita pahudiki. |
| Kutamisirwa | Kuvandudza hunyanzvi humwe kunogona kukubatsira kuvandudza humwe hunyanzvi hwakafanana. |
| Kupindira | Dzimwe nguva, kudzidza tsika itsva kunogona kukanganisa tsika dzekare, kunyanya kana hunyanzvi hwepakutanga hwakadzidzwa zvisizvo. |
Ungatsigira sei hutano hwehuropi uye kuvandudza Neuroplasticity?
Kuti uropi hwako hurambe hwakapinza uye huchishandisa simba rekuti tsinga dzishande zvakanaka, Nirogi Lanka anokurudzira kutevedzera chirongwa chaDr. Tanzi che "SHIELD":
- S - Kurara: Ronga kurara kwakanaka kwemaawa manomwe kusvika masere husiku hwese. Kurara kwakakosha pakusimbisa ndangariro uye kubvisa chepfu muuropi (dzakadai semaplaque ane chekuita nedementia).
- H - Kubata Kushushikana: Tsvaga nzira yakasarudzika yekugadzirisa kushushikana. Ingava kufungisisa, kurovedza muviri, chitandadzo, kana kuverenga, tsvaga zvinokushandira. Kushushikana kusingaperi kunokonzera kuzvimba muuropi.
- Ini - Kutaurirana nevamwe: Ramba uine hukama hwakasimba nevanhu. Kupedza nguva uye kuita hurukuro dzine musoro nemhuri neshamwari kunodzivirira hutano hwehuropi hwako.
- E - Kurovedza Muviri: Edza kurovedza muviri kwemaminitsi angangoita 150 pasvondo. Kurovedza muviri kunokurudzira kukura kwekubatana kwetsinga itsva.
- L – Dzidza zvinhu zvitsva: Ramba uchizviedza nekudzidza hunyanzvi hutsva. Izvi zvinosimbisa synapses muuropi hwako.
- D - Kudya : Isa chikafu cheMediterranean pakutanga. Tarisa miriwo, michero, miriwo yemashizha, zviyo zvese , nemafuta ane hutano, uku uchideredza nyama tsvuku, kuti utsigire pfungwa dzako zvakanyanya.
"Chinangwa chikuru chezvirongwa izvi ndechekuderedza kuzvimba kweuropi uye kuwedzera kugona kweuropi hwako kuita kuti uropi hwako husashande zvakanaka," anodaro Dr. Tanzi.
Mushure mekukuvara kweuropi kana sitiroko, kusimba kwetsinga dzeuropi hwako kunowedzera sechikamu chekupora. Izvi zvinonyanya kuitika mumwedzi mishoma yekutanga. Saka, kuita kurapa kwakarongeka kwekugadzirisa panguva ino kwakakosha. Gara uchibvunza chiremba wako wetsinga kana chiremba wehutano hwepakutanga kuti akupe mazano akakodzera kupora kwako.
Mharidzo Yekuenda Nayo Kumba
- Kushanda kweuropi muuropi ndiko kugona kwehuropi hwako kunoshamisa, kwehupenyu hwese kwekugadzirisa, kudzidza, uye kuchinja.
- Ndiyo nzira huru inokutendera kuti udzidze hunyanzvi hutsva uye upore kubva mukukuvara kweuropi, senge sitiroko.
- Kana ukaramba uchidzidzira hunyanzvi, kuchinja kwemashandiro europi hwako kunozopedzisira kwachinja kuva shanduko dzechigarire dzemaumbirwo.
- Nekuisa pfungwa pakurara kwakanaka, kudzora kushushikana, kurovedza muviri nguva dzose, kudzidza kwehupenyu hwese, uye kudya kunovaka muviri, unogona kuvandudza mashandiro europi hwako.
- Kana iwe kana mumwe munhu waunoda ari kunetseka nedambudziko retsinga, gara uchitaura nachiremba wako kuti vagadzire hurongwa hwakanakisa hwekurapa hunoenderana nezvaunoda. Kana ukaona zviratidzo zvinongoerekana zvaitika zvakaita semusoro wakakomba, kuoma kutaura, kana kushaya simba, tsvaga rubatsiro kubva kune vanopa rubatsiro rwekukurumidzira vemunharaunda yako nekukasika.
