Unofunga kuti uropi hwako hunogara hwakafanana here uye hahuchinji? Hazvichinji. Uropi hwedu inhengo inoshamisa inogara ichichinja muhupenyu hwedu hwese, ichichinja sezvatinodzidza zvinhu zvitsva, uye ichisimba neruzivo. Kugona uku kunoshamisa kweuropi kuchinja nekugadzirisa nenzira iyi ndiko kwatinodaidza kuti
neuroplasticity mukurapa. Zvichitaurwa zviri nyore, paunodzidza chimwe chinhu chitsva, kudzidzira hunyanzvi hutsva, kana kunzwa manzwiro akadzama sekusuruvara kana kushamisika, uropi hwako hunochinja zvinoenderana. Maitiro anobatsira izvi anonzi neuroplasticity.
Kuora mwoyo kwepfungwa kunokanganisa sei hupenyu hwedu?
Fungidzira kuti mumwe munhu arasikirwa nekwanisi yekutaura nekuda kwechirwere chakadai sekuoma mitezo kana sitiroko. Asi nekufamba kwenguva, chimwe chikamu cheuropi chisina kukuvara chinotora basa rekutaura. Zvishoma nezvishoma, nekuvandudzwa, munhu anogona kushandisa chimwe chikamu cheuropi kutaura zvakare. Uyu muenzaniso wakakwana we neuroplasticity. Saizvozvowo, munhu ane kurasikirwa nekunzwa anogona kuva nepfungwa yekuona kana kunhuwidza zvakanyanya. Izvi zvinodaro nekuti uropi hunovandudza mashandiro emamwe manzwiro kuti atsive kurasikirwa. Chiitiko chega chega chatinacho, kusangana kwega kwega kwatinako, kunoita kuti network yetsinga pakati pema neuron muuropi hwedu ivakwezve uye irongedzwe patsva.
"Izvi zviri kuitika nguva dzose. Zviri kuitika mune zvese zvakaitika kwauri, kunyangwe paunorota. Unogara uchichinja ma neuron ane mabhiriyoni zana muuropi hwako, uye matrillion ekubatana (synapses) pakati pawo," anodaro Dr. Rudy Tansey, director weCenter for Brain Health paMassachusetts General Hospital.
Pakutanga, kana uropi hwajaira chimwe chinhu chitsva, mashandiro ahwo chete ndiwo anochinja. Tinoti
Functional Plasticity . Asi kana ukaita chinhu chimwe chete kakawanda, chimiro chemuviri cheuropi chinotanga kuchinja. Tinoti
Structural Plasticity . Fungidzira uri kuedza kuvandudza kumira kwako kwekurova paunenge uchitamba cricket. Une maoko ese ari maviri, asi ikozvino wava kuashandisa nenzira itsva, iri nani. Panguva imwe chete, ma neuron ari muuropi hwako ane chekuita nechiito ichocho anotanga kushanda pamwe chete munzira itsva. Sezvaunoramba uchidzidzira, kubatana kutsva uye kwakasimba (synapses) kunoumbwa pakati pema neuron iwayo. Izvi ndizvo zvinoreva kudzidza.
Dzimwe dzenzira huru dzinoshanda nadzo neuroplasticity
Kune nzira dzakawanda dzakasiyana dzinochinja uropi mukati mepfungwa ye neuroplasticity. Ngatitarisei dzimwe dzadzo.
- Kuumbwa kwemasero matsva etsinga (Neurogeneis):Uropi hwemunhu mukuru hunogadzira ma neuron matsva mashoma kupfuura mwana, asi nyanzvi dzinotenda kuti maitiro aya achiri kuitika mu hippocampus , chikamu cheuropi chakakosha pazvinhu zvakaita sekurangarira nekudzidza.
- Kubata Dendritic Branching: Kana masero etsinga akakuvara, masero etsinga ane hutano ari pedyo anokura matavi matsva (dendrites) kuti abatsire kuzadza mukaha. Izvi zvinobatsira kudzoreredza mashandiro enzvimbo yakakuvara.
- Synaptogenesis: Kana chiito chimwe chete chikadzokororwa, masero etsinga anoenderana anobatana, uye nekufamba kwenguva, kubatana kutsva (synapses) kunoumbwa pakati pawo. Izvi zvinoitika nekukurumidza zvikuru panguva yehudiki.
- Kusimbisa Synaptic: Sezvaunoramba uchiita chimwe chinhu chitsva, kubatana kwetsinga (synapses) dzakabatana nadzo kunowedzera kusimba. Izvi zvinoita kuti kutaurirana pakati petsinga kuve nyore.
- Kuchekerera kweSynaptic: Fungidzira kuti hauna kushandisa chimwe chinhu chawakadzidza. Ipapo kubatana kwetsinga kwakabatana nako kunogona kupera simba uye kunyangarika. Izvi hazvisi zvakaipa chaizvo. Zvakafanana nepfungwa "dzinozvichenesa" nekubvisa zvinhu zvisina basa. Izvi zvinoita kuti uropi hushande zvakanaka.
Nheyo dzeNeuroplasticity: Ungadzidzisa sei uropi?
Kana pfungwa dzedu dzikachinja nekuda kwezvatakasangana nazvo, tinogona here kuvandudza maitiro aya nekupa uropi ruzivo rwakawanda runobatsira? Tinogona kushandisa ruzivo urwu kubatsira uropi kuti hudzoke kubva mukukuvadzwa kwakawedzerwa? Ehe. Zvichibva pamazano aya, vaongorori Jeffrey A. Kleim naTheresa A. Jones vakaunza misimboti gumi ye neuroplasticity. Vanotsanangura kuti kudzidza kunobatsira sei uropi kupora kubva mukukuvadzwa.
| Nheyo | Izvi zvinorevei? |
|---|
| Ishandise kana kuti irasikirwe nayo | Kana usingarambe uchishandisa hunyanzvi, kubatana kwehuropi kwakabatana nahwo kunoderera uye kunonyangarika. |
| Ishandise uye ivandudze | Sezvaunoramba uchidzidzira hunyanzvi, kubatana kwehuropi kwakabatana nahwo kunowedzera kusimba. |
| Kunyatsojeka | Unofanira kudzidzira zvakanangana nehunyanzvi hwaunoda kuvandudza. Semuenzaniso, kuti uvandudze kuenzana, unofanira kuita maekisesaizi chaiwo ekuenzanisa. |
| Kudzokorora Kunokosha | Kuti pave nekuchinja kusingaperi muuropi, hunyanzvi hutsva hunofanira kudzidziswa kakawanda. |
| Nyaya dzeKusimba | Kana ukanyatsodzidzira (kwenguva yakareba, uchinyatsotarisa), pane mukana wekuti shanduko dzemuviri dziitike muuropi. |
| Nguva Inokosha | Mushure mekukuvadzwa kweuropi, kugadziriswa kunotanga nekukurumidza, mhedzisiro yacho inova nani. |
| Nyaya dzeSalience | Uropi hunozvinzwisisa zviri nani paunodzidza chimwe chinhu chakakosha kwauri uye chaunofarira. |
| Nyaya dzeZera | Kunyange zvazvo uropi huchichinja sezvatinokura, hahuchinji nekukurumidza kana zvakanyanya sezvahwakaita patakanga tiri vadiki. |
| Kutamisirwa | Kugadzira hunyanzvi humwe kunobatsira kukudziridza humwe hunyanzvi hwakafanana. |
| Kupindira | Dzimwe nguva kudzidza chimwe chinhu chitsva kunogona kukanganisa kudzidza chimwe chinhu gare gare (kunyanya kana wakadzidza chinhu chekutanga nenzira isiriyo). |
Chii chatingaita kuti tivandudze hutano hwehuropi uye kuvandudzwa kwetsinga dzeropa?
Dr. Tansy vanopa zano kune avo vanoda kuchengetedza uropi hwavo hune hutano uye kushandisa mukana uyu unonzi neuroplasticity kuti vatevedzere chirongwa che "SHIELD".
- S - Kurara: Wana maawa manomwe kusvika masere ekurara zvakanaka husiku hwese. Kurara kwakakosha pakusimbisa ndangariro uye kubvisa chepfu dzisingadiwe kubva muuropi (semuenzaniso ma plaque anogona kukonzera dementia).
- H - Kubata Kushushikana : Tsvaga nzira yekugadzirisa kushushikana kwako. Kungave kufungisisa, kurovedza muviri, chitandadzo, kana kuverenga bhuku. Kushushikana kwenguva refu kunogona kukonzera kuzvimba muuropi.
- Ini - Kutaurirana nevamwe: Kuchengetedza hukama hwakasimba hwevanhu, hwakadai sekutaura uye kushamwaridzana neshamwari dzakanaka nehama. Izvi zvinodzivirira hutano hwehuropi .
- E - Kurovedza muviri: Ita maekisesaizi ane mwero kusvika kune simba kweinenge maminetsi zana nemakumi mashanu pasvondo (mazuva mashanu, maminetsi makumi matatu pazuva). Kurovedza muviri kunokurudzira kukura kwemasero matsva etsinga.
- L - Dzidza zvinhu zvitsva: Dzidza uye dzidzira zvinhu zvitsva, hunyanzvi hutsva, zvinokunetsa. Izvi zvinosimbisa synapses muuropi hwako.
- D - Kudya : Kudya kwakapfuma mumiriwo, michero, nyemba, zviyo zvakakwana, mafuta ane hutano, uye nyama tsvuku shoma (semuenzaniso, kudya kweMediterranean) kunobatsira zvikuru kuuropi.
"Tariro ndeyekuderedza kuzvimba kweuropi uye kuwedzera kusimba kwetsinga dzeropa," anodaro Dr. Tansey.
Kusimba kwetsinga dzeropa kunowedzera mushure mekukuvara kweuropi kana sitiroko kuti zvibatsire pakupora. Semuenzaniso, kugona uku kunosvika padanho repamusoro mumwedzi miviri kusvika mitatu yekutanga mushure mesitiroko. Saka, zvakakosha zvikuru kuwana kurapwa kwakakodzera panguva iyi. Taura nachiremba wako nezveizvi uye uwane gwara rakakodzera.
Mharidzo Yekuenda Nayo Kumba
- Kushanda kweuropi muuropi ndiko kugona kunoshamisa kwehuropi hwedu kuchinja, kudzidza, uye kugadzirisa muhupenyu hwedu hwese.
- Kugona uku ndiko kunotibvumira kudzidza zvinhu zvitsva uye kupora kusvika pamwero wakati kubva mukukuvadzwa kweuropi (semuenzaniso sitiroko).
- Patinoita chimwe chinhu kakawanda, shanduko mukushanda kwehuropi dzinova shanduko dzisingaperi muchimiro chahwo nekufamba kwenguva.
- Iwewo unogona kuvandudza mashandiro europi hwako nekurara zvakakwana, kudzora kushushikana , kurovedza muviri nguva dzose, kudzidza zvinhu zvitsva, uye kudya chikafu chine hutano.
- Kana iwe kana mumwe munhu waunoziva aine chirwere chinokonzerwa neuropi, zvakakosha kuti ugare uchitaura nachiremba wako nezvazvo uye uwane mazano akakodzera.
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