Momwe "muphunzirira" - malangizo, zidule ndi kafukufuku wasayansi

Gawo 1. Malangizo "Zowonekera".

Malingaliro ambiri kwa iwo omwe akufuna kuphunzira amaoneka bwino m'malo moletsa: kuwonjezera pa kupita ku maphunziro ndi kuchita homuweki, ndikofunikira kudya moyenera, kukhala ndi moyo wathanzi, kugona mokwanira, ndikuwunika zomwe mumachita tsiku lililonse.

Zonsezi ndizabwino, koma kodi zenizeni izi zingathandize bwanji wophunzira? Kodi mungakonzekere bwanji zochita zanu za tsiku ndi tsiku kuti muthe kuchita zambiri ndikukumbukira bwino zomwe mwaphunzira? Kodi pali kugwirizana kwenikweni pakati pa ludzu ndi kuchita mwanzeru? Kodi ndizowona kuti masewera amathandizira pamaphunziro (ndipo sitikunena za mfundo zowonjezera za Unified State Exam) kwa baji ya GTO)?

Tiyeni tiyese kulingalira zonsezi pansipa.

Kusunga nthawi: momwe mungasamalire nthawi mwanzeru

Masana

M'buku lake latsopano Pamene: Zinsinsi Zasayansi za Nthawi Yangwiro wolemba Daniel Pink (Daniel Pinki) amapereka maupangiri ambiri okhudza kasamalidwe ka nthawi kuchokera pamalingaliro a biology, psychology komanso zachuma. Pakati pawo pali malingaliro angapo enieni omwe angakuthandizeni pamaphunziro anu. Makamaka, Pinki imalangiza kuganizira pokonzekera katundu ma circadian rhythm.

Mitsempha ya Circadian imakhudza osati kugona kwathu kokha, komanso momwe timakhalira komanso malingaliro athu, zomwe zimasintha tsiku lonse. Pafupifupi, maola asanu ndi awiri mutatha kudzuka, kuganizira komanso kutengeka maganizo kumafika pamunsi kwambiri, pambuyo pake amayamba kuwonjezereka (ndicho chifukwa chake aphunzitsi ambiri a moyo amalangiza kuti asasiye ntchito zofunika ndikuyamba maola oyambirira atadzuka). Zili ndi ma circadian rhythm, makamaka, kumanga mfundo yakuti kuthekera kwa zolakwika zomwe zimachitika kuntchito (mwachitsanzo, m'mabungwe azachipatala) kumawonjezeka pakati pa 14:16 ndi XNUMX:XNUMX.

Kumene, ophunzira alibe kudzuka m'mawa tsiku lililonse, ndipo nthawi yomweyo, koma kumvetsa wanu chronotype ndi ma circadian rhythms angagwiritsidwe ntchito kupindula kuphunzira. Mwachitsanzo, konzani ntchito zovuta kwambiri (monga kukonzekera mayeso kapena semina) kwa maola awiri kapena atatu mutadzuka - kumvetsetsa kuti m'maola otsatirawa ndende idzachepa (tidzakambirana zoyenera kuchita ndi izi. nthawi "yopanda phindu" pansipa) .

Tsiku lomaliza lisanafike

Zowona, kusowa kwa nthawi kumakhala kovutirapo kwambiri usiku wa mayeso. Mwa njira, "kukankhira mpaka mphindi yomaliza" sichizolowezi cha ophunzira osasamala; Ndipotu, khalidwe ili ndilofanana ndi ambiri a ife. Chimodzi mwa zitsanzo zomwe Pinki приводит m'buku lawo, kafukufuku wa asayansi ochokera ku yunivesite ya California ku Los Angeles, omwe anasonyeza kuti ambiri mwa magulu a maphunziro panthawi yoyesera samachita kanthu (kapena pafupifupi kanthu) kwa theka loyamba la nthawi isanafike tsiku lomaliza, ndipo kokha kenako yambani kugwira ntchito.

Kuti mupewe zotsatira za "sitima yoyaka", asayansi amalangiza kukhazikitsa zolinga zapakatikati ndikugwiritsa ntchito njira ya "chain movement": lembani tsiku lililonse lomwe mudakhalapo nthawi yokonzekera mayeso (kupanga mayeso a labotale, kulemba pepala la mawu) ndi chizindikiro. Mndandanda wazizindikiro zotere mu kalendala udzakhala wowonjezera wolimbikitsira kuti musataye zomwe mudayamba ndikufikira tsiku lomaliza popanda "mipata" ndikuthamangira ntchito. Zachidziwikire, kalendalayo sikupangitsa kuti mukhale pansi kuti mulembe zolemba ndipo sizimayimitsa malo ochezera a pa Intaneti, koma imakhala ngati "chokwiyitsa" komanso chikumbutso - nthawi zina izi zitha kukhala zothandiza kwambiri.

Mufuna madzi ambiri

Upangiri wina wodziwika bwino ndikupewa kumwa mowa mopitirira muyeso, koma kumwa madzi okwanira. Malingaliro awa ali ndi umboni wotsimikizika wasayansi - kafukufuku m'derali wakhala akuchitika kwa nthawi yayitali. Mwachitsanzo, pa chimodzi mwa zoyeserera (sayansi kufalitsa kutengera zotsatira zake, zomwe zidasindikizidwa mu 1988), zidawonetsedwa kuti ngakhale kuchepa pang'ono (1-2%) kungayambitse kuchepa kwa chidziwitso. Kafukufukuyu, makamaka, adawona kuwonongeka kwa kukumbukira kwakanthawi kochepa komanso kuthekera kothana ndi mavuto a masamu.

Ndipo olemba pambuyo pake zofalitsa European Journal of Clinical Nutrition inanena kuti “kuchepa madzi m’thupi n’kofunika kwambiri kuti kuzindikira kuchepe.” Choncho, kuti mukhale olunjika pamene mukuphunzira, yang'anani momwe mukumvera ndikukhalabe ndi ludzu makamaka ngati mukuchita masewera olimbitsa thupi kuwonjezera pa kuphunzira.

chithunzi Yunivesite ya ITMO

Kuphunzira mu tulo

Nsonga ina yodziwikiratu - kuti kugona kwathanzi komanso kwautali kumakhala ndi zotsatira zabwino pamalingaliro athu amalingaliro - amadziwika kwa aliyense. Ofufuza a ku America anapita patsogolo - ndipo panthawi yoyesera adapeza chinthu china chofunikira chokhudzana ndi momwe ubongo umagwirira ntchito pogona.

Iwo anasonyezakuti ophunzira amakumbukira awiriawiri a mawu osagwirizana bwino ngati awaloweza osati m'mawa, koma asanagone. Pachifukwa ichi, asayansi amawona kuti kugona kumapangitsa kukumbukira kwathu ndikuzilola kuti ziphatikizidwe - mkangano wina wotsutsa kusagona usiku usanafike mayeso.

masewera a ubongo

Poyang'ana koyamba, kulumikizana pakati pa masewera ndi kuchita bwino pamaphunziro sikukuwonekera - m'chikhalidwe chamakono, "wophunzira wabwino kwambiri" ndi kuchita masewera olimbitsa thupi ndizosiyana (kumbukirani. momwe Sheldon ankasewera mpira wa basketball). Ndipotu, kuchita masewera olimbitsa thupi ndi chimodzi mwa zinthu zomwe zimakulitsa luso la kuzindikira, zomwe zatsimikiziridwanso ndi ntchito zambiri za sayansi.

Kotero, mwachitsanzo, mmodzi wa kafukufuku, yoperekedwa ku nkhaniyi, imatsimikizira kugwirizana pakati pa masewera olimbitsa thupi ndi kukumbukira bwino. Ofufuza adasanthula momwe anthu a 120 adagwirira ntchito ndipo adawona kugwirizana pakati pa maphunziro a aerobic wanthawi zonse ndi kukula kwakukulu mvuula ndi (motsatira) kusintha kwa kukumbukira malo kwa maphunzirowo.

Phindu lina lochita masewera olimbitsa thupi ndikuthandizira kuthana ndi nkhawa. Mu American Psychological Association, mwachitsanzo, sangalalanikuti chimodzi mwazabwino zolimbitsa thupi nthawi zonse ndikulimbitsa ubale pakati pa machitidwe amthupi (minofu, mtima, mitsempha), omwe amasangalala pakagwa mwadzidzidzi. Pakuphunzitsidwa, thupi "limachita" momwe zimakhalira kupsinjika, chifukwa chake, "pankhondo" timatha kudziletsa bwino, popeza panthawi yophunzitsira thupi "laphunzira" kale kugwira ntchito ndi mikhalidwe yotere.

Lofalitsidwa mu nyuzipepala ya Brain Research mu 2012 meta-analysis zinthu zokhudzana ndi kulimbitsa thupi ndi ntchito ya ubongo. Zotsatira zake, komabe, sizinali zochititsa chidwi kwambiri - kutengera kusanthula kwazinthu zasayansi 79, asayansi adawona kuti kugwirizana pakati pa zochitika ziwirizi (zochita zakuthupi ndi kusintha kwa luso lachidziwitso) zilipo, koma ndizofooka. Zoonadi, asayansi samakana kuti zotsatira zowonjezereka zingatheke ndipo zimadalira zomwe zotsatira zenizeni za ntchito zachidziwitso zimalembedwa ndi wofufuza panthawi yoyesera.

Weightlifting kapena CrossFit sizingakhale njira zabwino kwambiri zoyambira masewera olimbitsa thupi; ngati cholinga chanu ndikusintha thanzi lanu ndi ubongo wanu, ngakhale kuchita masewera olimbitsa thupi pang'ono kungachite. Mwachitsanzo, bungwe la World Health Organization limalangiza Kuchita masewera olimbitsa thupi pafupifupi mphindi 150 pa sabata ndikokwanira kuthandiza ubongo wanu, kuyamba kukonza thanzi lanu, komanso osasiya maphunziro anu.

TL; DR

• Konzani zochitika zazikulu zamaganizo kwa theka loyamba la tsiku (mosasamala kanthu kuti "theka" ili likuyamba kwa inu liti). Pamaola awiri kapena atatu oyamba mutatha kudzuka, mudzakhala okhazikika komanso olimbikitsidwa kuthetsa mavuto ovuta.

• Kumbukirani kuti pafupifupi maola asanu ndi awiri kuchokera mutangodzuka, chilimbikitso chanu ndi kukhazikika kwanu kudzafika potsika kwambiri - panthawiyi ndi bwino kusiya maphunziro anu ndikupita kukayenda kapena kuthamanga kuti "mutsitse ubongo wanu" a. pang'ono. Mukapezanso mphamvu mwanjira imeneyi, zidzakhala zosavuta kupitiriza kuchita masewera olimbitsa thupi.

• Nthawi zambiri, musanyalanyaze masewera. Kuchita masewera olimbitsa thupi kokha sikungawongolere magiredi anu, koma kungapangitse maphunziro anu kukhala ogwira mtima kwambiri - kupangitsa kuti kukhale kosavuta kuti mupirire kupsinjika pamayeso ndikukumbukira zomwe mumaphunzira. Kuti muchite izi, simuyenera kuthera nthawi yayitali mukuchita masewera olimbitsa thupi kapena kulembetsa kalasi ya kung fu - ngakhale mphindi 150 za masewera olimbitsa thupi pa sabata zidzakhala zowonjezera zabwino ku maphunziro anu ndipo zidzakuthandizani kukhala ndi thanzi labwino.

• Kumbukirani kuti ngakhale kutaya madzi m'thupi pang'ono kumachepetsa kugwira ntchito kwachidziwitso, choncho yesetsani kumvetsera momwe mukumvera-musanyalanyaze ludzu lanu. Makamaka ngati mumasewera masewera masana.

• Ngakhale kuti ndi bwino kukonzekera kupsinjika maganizo kwambiri m'maola oyambirira mutatha kudzuka, kuloweza mfundo zikhoza kuimitsidwa mpaka madzulo. Ngati izi ndizovuta - mwachitsanzo, muyenera kuloweza zolemba zambiri pamayeso - gwiritsani ntchito nthawi musanagone kuti muwerenge zomwe mwaloweza. Zimenezi zidzakupangitsani kukhala kosavuta kukumbukira mfundozo tsiku lotsatira.

• Ngati mwazengereza kuphunzira mpaka mphindi yomaliza, kumbukirani kuti simuli nokha. Kuti "kunyengeretsani ubongo wanu," yesani kudziikira masiku omalizira apakati (mwachitsanzo, "pezani zolemba pamutu wamaphunziro anu," "lembani ndemanga," "ganizirani momwe kafukufuku wanu adapangira"). Kuyambira pano, chongani tsiku lililonse tsiku lomaliza lisanafike kuti mwapita patsogolo kuti mumalize ntchitoyi. Unyolo wa "mitanda" kapena "madontho" ukhala chilimbikitso chowonjezera kuchitapo kanthu masana zomwe zingathandize kupita ku cholinga.

Mu gawo lotsatira la ndemanga yathu, tidzakambirana za momwe kukumbukira kwa minofu kumakhudzira magiredi, ndipo chifukwa chiyani "chidziwitso cha chidziwitso" ndi gawo lomwe lingakuthandizeni kupititsa patsogolo maphunziro anu.

Source: www.habr.com