Reddy, umwarimu wungirije w’ivuriro mu Ishuri Rikuru ry’Ubuvuzi rya Harvard akaba n’inzobere izwi ku rwego mpuzamahanga mu bijyanye n’ubuvuzi bw’indwara zo mu mutwe, yanditse mu gitabo “Imyitozo ihindura ubwonko”: Imyitozo ngororangingo mu byukuri ni ishoramari ryiza mu bwonko.
Inyigo ya Harvard: Imyitozo nuburyo bwiza bwo gushora imari muri wewe
1. Imyitozo ngororamubiri ituma ugira ubwenge
Sinzi niba warigeze kubona ubu burambe:
Urumva ubunebwe n'ubunebwe, uhaguruke wimure imitsi n'amagufwa yawe, uhite wumva byinshi cyane;
Akazi no kwiga ntibikora, sohoka wiruke mumagambo make, kandi leta izatera imbere vuba.
Nkuko umuntu yabivuze: igikundiro kinini cyimyitozo ngororamubiri ni ugukomeza ubwonko kumera neza.
Wendy, umwarimu wa neuroscience wiga kwibuka igihe kirekire, yakoze ubushakashatsi wenyine kandi arabigaragaza neza.
Mu gikorwa cyo gutombora, yahise amenya ko ari we muntu ufite intege nke akiri muto, nuko ahitamo kwinjira mu myitozo ngororamubiri.
Nyuma yumwaka urenga ukora imyitozo, ntabwo yashoboye kugarura ishusho yoroheje gusa, ahubwo yasanze no kwibuka no kwibanda kumutwe.
Yifuzaga cyane kumenya ibi maze ahindura icyerekezo cye cyubushakashatsi ku mpinduka zubwonko zatewe na siporo.
Nyuma y’ubushakashatsi bwe, yasanze imyitozo yigihe kirekire ishobora kugira ingaruka zikomeye kuri anatomiya, physiologiya, nimikorere yubwonko:
Kwimura umubiri wawe gusa birashobora kugira ingaruka zo kurinda ubwonko bwawe bwigihe kirekire kandi burambye. ”
Leonardo da Vinci yigeze kuvuga ati: Kwimuka nisoko yubuzima bwose.
Ntakibazo cyaba ufite imyaka cyangwa umwuga urimo, urashobora gukoresha imyitozo kugirango uteze imbere kandi urinde ubwonko bwawe, kugirango ubashe gusobanukirwa neza gahunda mubuzima.
2. Imyitozo ngororamubiri iragushimisha
Ntabwo imyitozo yigihe kirekire ihindura isura yanjye gusa, iranampa kumva ibyiringiro biva imbere.
Imyumvire yo kubaho neza izanwa nimyitozo ngororamubiri iri mu kuba idufasha kurekura imihangayiko, kugabanya amarangamutima, no kubona umunezero ku mubiri no mu mutwe.
Brendon Stubbs, impuguke yemewe muri siporo n’ubuzima bwo mu mutwe, yakoze ubushakashatsi:
Yashyize abitabiriye amahugurwa icyumweru cy'imyitozo ngororamubiri, akurikirwa no kuruhuka iminsi irindwi kugira ngo yitegereze imitekerereze yabo nyuma yo guhagarika imyitozo.
ibisubizo byagaragaje ko abitabiriye amahugurwa bose bahuye n’imihindagurikire nini mu makuru menshi, kandi imitekerereze yabo ya psychologiya yagabanutse ku kigereranyo cya 15%.
Muri bo, ubwitonzi bwiyongereyeho 23%, icyizere cyaragabanutseho 20%, naho gutuza byagabanutseho 19%.
Ubushakashatsi burangiye, umwe mu bitabiriye amahugurwa yishongora ati: “Umubiri wanjye n'ubwenge bwanjye bishingiye ku myitozo ngororamubiri kuruta uko nabitekerezaga.”
Inigihe cyashize, twabonye gusa impinduka zumubiri ziterwa no gukora imyitozo nijisho ryonyine.Nkuko buriwese abizi, imyitozo irashobora kandi kugira ingaruka zikomeye kumarangamutima yacu.
Imyitozo ngororamubiri izaduha kumva twigenzura no kwigirira icyizere, kandi dukureho amarangamutima mabi nko guhangayika no guhangayika.
Muri icyo gihe, irashobora kandi guteza imbere ururenda rwa dopamine, igira ingaruka zo kongera umunezero, bikadushimisha uko tugenda.
Abantu bakora siporo nyinshi kandi bakunda siporo bazarushaho kwishimira ibibazo kandi bakunda ubuzima muri siporo icamo kabiri.
3: Fata ubuzima, tangira na siporo
Wang Enge wahoze ari perezida wa kaminuza ya Peking, yigeze kuvuga igihe yatangira imirimo: Umuntu agomba gushaka “inshuti ebyiri” mu buzima bwe, umwe ni isomero undi ni ikibuga cya siporo.Imyitozo ngororangingo ninzira yingenzi ifasha iterambere ryubwonko, kandi ninshuti nziza ishobora kuduherekeza ubuzima bwose.Kugira ngo imyitozo irusheho gukomera, tekereza ku bitekerezo bikurikira:
Ubwa mbere, Tangira kugenda no kuvumbura siporo ukunda.
Nkuko baca umugani ngo, “Intangiriro yose iragoye.”
Kubantu badafite ishingiro muri siporo, kugenda, ibyo tumenyereye, nuburyo bwiza bwo guteza imbere imyitozo ngororamubiri.
Kuberako bidufasha guca intege ubwoba bwimikino no gutangira guhinduka twizeye.
Noneho, turagerageza siporo zitandukanye kugirango tumenye imwe cyangwa nyinshi zidukwiriye.
Niba ukunda kumva ibyuya byinshi, noneho genda wiruke ubyine;
Niba ukunda inzira yoroheje yo kurambura umubiri wawe n'ubwenge, urashobora kwitoza yoga na Tai Chi;
Tora siporo ebyiri cyangwa eshatu ukunda, tegura siyanse igihe cyo kwitoza, kandi wishimire siporo!
Icya kabiri, guhora uhanganye na siporo nshya kugirango itere imbaraga mubwonko.
Nkuko kugabanya ibiro bifite plateaus, niko imyitozo ihindura ubwonko.
Iyo umubiri wawe watsimbataje akamenyero ko gukora siporo kandi ugahuza nigitekerezo cyimyitozo ngororamubiri, kubyutsa umubiri n'ubwonko ukoresheje imyitozo bizinjira muburyo bwo guhagarara.
Tugomba rero kugerageza siporo nshyashya rimwe na rimwe, reka umubiri utangire icyiciro gishya cyibibazo, kandi ubwonko buzongera gukura.
Niba umenyereye kuba wenyine muri siporo, urashobora kugerageza siporo yubufatanye bwamakipe nka badminton na basketball;
Niba uhora usubiramo siporo gakondo nko gusimbuka umugozi no kwiruka, urashobora kandi gukurikira Pamela nabandi bahanga mubyimyororokere kugirango binjire mumyitozo.
Icya gatatu, nyuma yo gukora siporo, kora ibintu byingenzi.
Mugihe cyamasaha 1-2 nyuma yimyitozo ngororamubiri, igihe kirageze ngo ubwonko bwagwire neuron kandi bikomeze imvubu.
Niba uhisemo imyidagaduro no kwidagadura nko kureba ikinamico no gusinzira nyuma yo gukora siporo, bizaba ari uguta agaciro imirimo yongerewe agaciro imyitozo izana mubwonko.
Abanyeshuri barashobora kuvuga no gukemura ibibazo nyuma yo gukora siporo;abakozi bo mu biro barashobora kumara umwanya wabo bandika incamake no gukora ameza;ba rwiyemezamirimo barashobora gutekereza kubyerekeye imyuga izaza.
Ugomba kumenya ko iyo ubwonko bwakoreshejwe neza nyuma yimyitozo ngororamubiri umuntu ashobora rwose kuba "umunyabwenge".
Umuntu uryama murugo burimunsi ntazi ko hariho ubundi bwoko bwibyishimo kubantu kuri podiyumu.
Nubwo siporo idashobora kuduha ibihembo dushaka mugihe gito.
Ariko kuyizirikaho igihe kirekire bizaduha umubiri ukomeye, ubwonko bworoshye kandi bwishimye, bityo dutangire ubuzima bwinyungu zifatika.Icyo gihe nibwo uzabimenya: imyitozo nishoramari ryiza mubuzima
Igihe cyo kohereza: Kanama-01-2022