7 Dabaru don inganta ƙwaƙwalwar ajiya ba tare da wahala ba
Wadatacce
- 1. Koyaushe koya sabon abu
- 2. Yi rubutu
- 3. Ka tuna
- Kula sosai!
Kuna da dakika 60 don haddace hoton a kan silon mai zuwa. - 4. Yawaita karanta bayanan
- 5. Yin motsa jiki
- 6. Barci mai kyau
- 7. Kasance mai rayuwar jama'a mai aiki
Rashin ƙwaƙwalwar ajiya ko wahalar haddar bayanai ba safai ake alakanta shi da cututtukan ƙwayoyin cuta kamar Alzheimer ba, kasancewar matsala ta yau da kullun tsakanin matasa da manya.
Koyaya, yana yiwuwa a inganta ikon gyara bayanai ta hanyar amfani da fasahohi waɗanda ke sauƙaƙe damar zuwa ƙwaƙwalwar ajiya da haɓaka yawan haɗin da kwakwalwa ke yi, wanda ke sauƙaƙe ilmantarwa da haɓaka aiki a cikin karatu da aiki.
Don haka, a nan akwai shawarwari 7 don canza al'amuranku da haɓaka ƙwaƙwalwar ku.
1. Koyaushe koya sabon abu
Kullum neman koyon sabon abu shine karfafa kwakwalwa don samar da sabbin hanyoyin cudanya tsakanin jijiyoyi da kuma koyon sabbin hanyoyin tunani da tunani. Abinda yafi dacewa shine ka tsunduma cikin wani aiki wanda baka kware dashi ba, barin yankin kwanciyar hankali da kawo sabbin abubuwa ga tunani.
Fara aiki mai tsayi kamar koyon kunna kayan aiki ko magana da wani sabon yare hanya ce mai kyau don karfafa kwakwalwa, tunda yana yiwuwa a fara a matakai masu sauki wadanda ke ci gaba yayin da kwakwalwa ke samun sabbin dabaru.
2. Yi rubutu
Notesaukar bayanai yayin karatun, taro ko lacca yana ƙara ƙarfin ƙwaƙwalwarmu ta hanyar taimakawa gyara bayanai a cikin tunani.
Lokacin da kaji wani abu, rubutu da sake karantawa kai tsaye yayin rubutu yana kara adadin lokutan da kwakwalwa ke karbar wannan bayanin, saukaka ilmantarwa da gyarawa.
3. Ka tuna
Tunawa yana ɗaya daga cikin mahimman kayan aiki don haɓaka ƙwaƙwalwa, saboda yana kunna ikon koyawa kanku sabon abu kuma koyaushe kasancewa tare da sabon bayani.
Don haka, lokacin karatu ko nazarin wani abu da kuke son gyara, rufe littafin rubutu ko ɗauke idanunku daga bayanin kuma ku tuna abin da kawai aka karanta ko aka ji. Bayan 'yan sa'o'i kadan, yi hakan, kuma maimaita aikin a tsawon ranakun, saboda da sannu za ku gane cewa ya zama da sauƙi da sauƙin samun bayanai a zuciyar ku.
Kimanta ƙwaƙwalwar ajiyar ku a yanzu tare da gwaji mai zuwa:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
Kula sosai!
Kuna da dakika 60 don haddace hoton a kan silon mai zuwa.
Fara gwajin 
60 Gaba15 Akwai mutane 5 a hoton? - Ee
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4. Yawaita karanta bayanan
Don koyon sabon abu da sauƙi, ya zama dole a sake karanta bayanan sau da yawa ko sake yin horo, dangane da ƙwarewar jiki ko na hannu, kamar koyon wasa da kayan aiki ko zane.
Wannan saboda yin nazarin sabon batun ne a jajibirin jarabawar ko samun bayanai sau daya tak yasa kwakwalwa tayi saurin fassara bayanan da cewa basu da mahimmanci, da sauri ta watsar da su daga dogon lokaci.
Wannan yana hana ƙwaƙwalwa kuma yana rage ikon koyo, saboda duk abin da sabo ya shiga kuma yake fita daga kwakwalwa da sauri.
5. Yin motsa jiki
Motsa jiki akai-akai, musamman motsa jiki kamar motsa jiki, iyo ko gudu, yana kara oxygen oxygen din kwakwalwa kuma yana hana cututtukan da suka shafi lafiyar tsarin jijiyoyi, kamar ciwon suga da hawan jini.
Bugu da kari, motsa jiki yana rage danniya da kuma kara samar da abubuwan ci gaba wadanda ke karfafa samar da sabbin hanyoyin sadarwa tsakanin jijiyoyi, hakan na samar da damar tunatarwa cikin sauri da sauki.
6. Barci mai kyau
Yawancin manya suna buƙatar aƙalla awanni 7 zuwa 9 na bacci domin su huta sosai kuma su dawo da dukkan ayyukan tsarin mai juyayi. Barcin kaɗan yana haifar da raguwar ƙwaƙwalwar ajiya, kerawa, mahimmin ƙarfi da ikon warware matsaloli.
A lokacin zurfin zurfin bacci ne ake fitar da abubuwa masu guba daga ƙwaƙwalwa kuma ƙwaƙwalwar ajiyar ta tsayayye kuma tana haɓaka, wanda ke sa ƙaramin bacci ko katsewar bacci akai-akai yana cutar da samun kyakkyawar ƙwaƙwalwar ajiya. Duba abin da ke faruwa da jiki idan ba mu yi barci sosai ba.
7. Kasance mai rayuwar jama'a mai aiki
Inganta ƙwaƙwalwar ajiya ba wai kawai motsa tunanin mutum tare da ayyuka masu wahala ba, kamar yadda shakatawa da samun rayuwa mai ma'amala ke rage damuwa, yana motsa koyo da haɓaka ƙwarewar tunani da tunani.
Don haka yana da mahimmanci a sake duba abokai, dangi, ko yin doguwar tattaunawa ta waya don kiyaye rayuwar ku ta aiki. Kari akan haka, samun dabbobin gida shima yana taimakawa wajen kunna kwakwalwa.
Cin abinci ma wani bangare ne mai mahimmanci ga lafiyar kwakwalwa, don haka duba yadda ake cin abinci don inganta ƙwaƙwalwa ta hanyar kallon bidiyon da ke ƙasa.
Don gyara karatun, karanta kuma:
- Abinci Don Inganta Memory
- Maganin gida don ƙwaƙwalwa
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