10 Hanyoyin da Shaida ke Tabbatar dasu wayayyu

Wadatacce

• 1. Motsa jiki a kai a kai
• 2. Samun wadataccen bacci
• 3. Yin zuzzurfan tunani
• 4. Shan kofi
• 5. Shan koren shayi
• 6. Ku ci abinci mai gina jiki
• Omega-3 mai kitse
• Flavonoids
• Vitamin K
• 7. Kunna kayan aiki
• 8. Karanta
• 9. Ci gaba da koyo
• 10. Sada zumunci
• Layin kasa

Yana da kyau a yi tunanin hankali azaman wani abu wanda aka haife shi kawai. Wasu mutane, bayan duk, suna mai da hankali kamar ba shi da ƙarfi.

Hankali ba wata alama bace wacce aka saita, kodayake. Yana da canji, ikon sassauya don koyo da motsa kwakwalwar ku wanda zai iya inganta tsawon lokaci. Mabudin shine aiwatar da halaye na rayuwa wadanda ke tallafawa da kare kwakwalwar ku.

Yin wasu halaye na rayuwa na iya taimaka inganta ƙwarewar ku gaba ɗaya, wanda ya haɗa da nau'i biyu:

• Cikakken hankali. Wannan yana nufin kalmominku, iliminku, da ƙwarewarku. Intelligencewaƙƙwaran bayanan hankali yawanci yana ƙaruwa yayin da kuka tsufa.
• Fluid hankali. Hakanan an san shi da tunanin ruwa, hankali na ruwa shine ikon ku na yin tunani da tunani a tsanake.

Karanta don koyon abin da kimiyyar kimiyya zata faɗi game da hanyoyi daban-daban da zaku iya haɓaka ƙarfinku mai haske da ruwa.

1. Motsa jiki a kai a kai

Tsayawa cikin motsa jiki yana daya daga cikin ingantattun hanyoyi don inganta aikin kwakwalwa.

A cewar wani, motsa jiki mai haske yana inganta aiki a cikin hippocampus, wanda ke cikin ƙwaƙwalwa. Hakanan yana haɓaka haɗin tsakanin hippocampus da sauran yankuna kwakwalwa waɗanda ke tsara ƙwaƙwalwa.

Hakanan an gano cewa motsa jiki yana kara girman hippocampus. Mawallafan binciken sun yi hasashen cewa aiyukan aerobic na inganta ci gaban jijiyoyi, wanda ke bunkasa tsarin kwakwalwa da aiki.

Don jin daɗin fa'idodin motsa jiki na motsa jiki, yana da mahimmanci a yi shi a kai a kai. Labari mai dadi shine cewa ba lallai bane ka motsa jiki sosai dan cin ribar.

Ra'ayoyin motsa jiki na farawa-abokai sun haɗa da:

• tafiya
• yoga
• yawo
• motsa jiki masu nauyi

2. Samun wadataccen bacci

Barci ma yana da mahimmanci don tallafawa aiki mafi kyau na fahimi. Lokacin da kake bacci, kwakwalwarka tana ƙarfafa tunanin da ka ƙirƙira a cikin yini. Hakanan yana karawa kwakwalwarka damar koyon sabon bayani idan ka farka.

A zahiri, wadataccen bacci yana da mahimmanci sosai wanda ya gano cewa koda rashin bacci mai sauƙi yana tasiri ƙwaƙwalwar ajiyar aiki.

3. Yin zuzzurfan tunani

Wata hanyar da zaka zama mafi wayo ita ce gudanar da tunani.

A cikin tsohuwar binciken 2010, tunani yana da alaƙa da ingantaccen aiki da ƙwaƙwalwar ajiya. An lura da waɗannan tasirin bayan kwana huɗu na zuzzurfan tunani.

Sakamakon irin wannan ya samo. Bayan mahalarta sun kammala makonni 8 na tsawon mintuna 13 na yin zuzzurfan tunani, hankalinsu, ƙwarewar ganewa, da ƙwaƙwalwar aiki ya ƙaru. Har ila yau, damuwa da yanayin mahalarta sun inganta.

Masu binciken sun yi hasashen cewa wadannan tasirin ilimin na da nasaba ne da fa'idodin tunani.

Akwai hanyoyi da yawa don yin bimbini. Za ka iya:

• yi amfani da ayyukan tunani
• Saurari bidiyo na zuzzurfan tunani
• halarci ajin tunani

4. Shan kofi

Adenosine sinadarin kwakwalwa ne wanda ke dakatar da sakin abubuwa masu kara kuzari a cikin kwakwalwarka. Koyaya, maganin kafeyin a cikin kofi yana toshe adenosine, wanda ke bawa waɗannan abubuwan damar basu ƙarfin kuzari. Wannan na iya taimakawa wajen haɓaka ilmantarwa da aikin hankali.

Hakanan an ƙaddara cewa shan maganin kafeyin na iya haɓaka hankali, wanda na iya taimaka maka ka mai da hankali, kuma mafi ƙwarewar karɓar sabon bayani.

Zai fi kyau a sha kofi a cikin matsakaici, kodayake. Yawan shan maganin kafeyin na iya kara damuwa da sanya ka raha.

5. Shan koren shayi

Zubawa akan koren shayi na iya tallafawa aikin kwakwalwar ku. Wasu daga cikin waɗannan tasirin suna haifar da maganin kafeyin a cikin koren shayi, wanda yake a cikin ƙananan kaɗan. Green tea shima yana da arziki a cikin wani sanadarin da ake kira epigallocatechin gallate (EGCG).

A cewar wani, EGCG na iya sauƙaƙe haɓakar axons da dendrites a cikin jijiyoyi. Axons da dendrites sun ba wa masu amfani da jijiyoyi damar sadarwa da kammala ayyukan fahimi.

Bugu da ƙari, an kammala cewa koren shayi yana ƙara hankali da ƙwaƙwalwar aiki. Wannan wataƙila saboda haɗakar abubuwa masu fa'ida cikin koren shayi, maimakon abu guda.

6. Ku ci abinci mai gina jiki

Wata hanyar da za ta bunkasa lafiyar kwakwalwarka ita ce cin abinci tare da sinadarai masu taimakawa aikin kwakwalwa. Wannan ya hada da abinci mai wadataccen mai mai omega-3, flavonoids, da bitamin K.

Omega-3 mai kitse

A cewar wani, ƙwayoyin Omega-3 sune manyan abubuwanda aka tsara na tsarin kwakwalwa. Majiyoyin arziki sun hada da:

• kifi mai kiba
• kifin kifi
• tsiren ruwan teku
• flax
• avocados
• kwayoyi

Flavonoids

Flavonoids suna amfani da mahaɗan tsire-tsire masu amfani tare da fa'idodin neuroprotective.

A cewar wani, flavonoids suna da alaƙa da kyakkyawan sakamako mai ma'ana, gami da haɓaka aikin zartarwa da ƙwaƙwalwar aiki.

Wadata kafofin flavonoids sun hada da:

• 'ya'yan itace
• shayi
• koko
• waken soya
• hatsi

Vitamin K

A cewar wani, bitamin K yana taka rawa a rayuwar kwayar kwakwalwa da aikin fahimta. An samo shi da farko a cikin ganye mai ganye, kamar:

• Kale
• alayyafo
• abin wuya

7. Kunna kayan aiki

Kunna kayan aiki wata hanya ce ta nishadi da kere-kere don bunkasa hankalin ka. Ya ƙunshi ƙwarewa kamar:

• tsinkayen ji
• daidaituwa ta jiki
• ƙwaƙwalwar ajiya
• juna fitarwa

Wannan yana ƙalubalantar hankalin ku da ƙwarewar ku, a cewar a. A sakamakon haka, kunna kayan kida na iya taimakawa kara kwarewarka da aikin jijiya.

Idan kai gogaggen mawaki ne, kalubalanci kanka ta hanyar koyan sabbin wakoki ko nau'ikan nau'ikan. Idan baka san yadda ake buga kayan kida ba, ka tuna cewa lokaci bai yi da za a fara ba. Kuna iya samun yalwar kyauta ta yaya-don bidiyo akan layi don farawa.

8. Karanta

Bincike ya nuna cewa karatu na iya taimakawa wajen bunkasa hankalin ka.

Dangane da nazarin 2015, karatu yana motsa kowane bangare na kwakwalwarka, tare da alakar jijiyoyin dake tsakaninsu.

Wancan ne saboda yana buƙatar ayyukan haɓaka da yawa, gami da:

• hankali
• tsinkaya
• aiki ƙwaƙwalwar ajiya
• ƙwaƙwalwar ajiyar ajiyar lokaci
• m tunani
• fahimta
• aikin gani na haruffa

Har ila yau, an ƙaddara cewa karatu yana haɓaka haɗin kai tsakanin yankuna kwakwalwa da ke tattare da fahimta. Wannan tasirin na iya yin kwanaki bayan karantawa, yana ba da fa'idodi na dogon lokaci.

9. Ci gaba da koyo

Idan kanaso ka kara basira, ka zama dalibi a rayuwa. Yawancin lokaci na ilimi yana da nasaba da ƙwarewar mafi girma, a cewar a.

Wani ya gano cewa ci gaba da ilimi shima yana kara karfin tunani da kuma kare kwakwalwar ka.

Cigaba da karatun ka baya nufin kana bukatar samun digiri. Za ka iya:

• saurare kwasfan fayiloli
• kalli TED yayi magana
• halarci laccoci ko bita
• dauko wani sabon abin sha'awa
• koyon sabon yare
• karanta litattafai kan wani sabon fanni

10. Sada zumunci

Tunda mutane halittu ne na zamantakewa, zama cikin jama'a na iya inganta lafiyar hankalin ku. Wancan ne saboda zamantakewar jama'a na motsa hankali da ikon fahimta, a cewar a.

Idan ya kasance da wahalar haduwa da sababbin mutane ko ƙirƙirar dangantaka, kuna iya la'akari da waɗannan masu zuwa:

• sa kai a cikin jama'arku
• shiga kulob, gidan motsa jiki, ko ƙungiyar wasanni
• dauki aji
• shiga kungiyar littafi
• sake haɗawa da tsofaffin abokai

Layin kasa

Ka tuna, hankali ba shine sanin fiye da sauran mutane ba. Game da kara kuzarin kwakwalwarka ne, da iya magance matsaloli, da koyon sabbin abubuwa.

Ta hanyar son sani da bin nasihun da aka zayyana a sama, zaka iya bunkasa lafiyar kwakwalwar ka da bunkasa hankalin ka akan lokaci.