Nzira ye "kudzidza kudzidza" - mazano, mazano uye tsvakurudzo yesayenzi

Chikamu 1. "Zviri pachena" mazano

Mazhinji ekurudziro kune avo vanoda kudzidza zvirinani anotaridzika seanorambidza: pamusoro pekupinda zvidzidzo uye kuita basa remumba, zvakakosha kudya zvakanaka, kurarama hupenyu hune hutano, kurara zvakakwana, uye kutarisa maitiro ako ezuva nezuva.

Zvese izvi zvakanaka, asi chokwadi aya matruism angabatsira sei mudzidzi? Nzira yekuronga sei purogiramu yako yezuva nezuva kuitira kuti iwe ugone kuita zvakawanda uye kuyeuka zvinyorwa zviri nani? Pane hukama chaihwo pakati penyota nekuita kwekuziva here? Ichokwadi here kuti mitambo inobatsira nezvidzidzo (uye isu hatisi kungotaura nezve mamwe mapoinzi eUnified State Exam) yeGTO bheji)?

Ngatiedzei kufunga zvese pasi apa.

Nguva: maitiro ekushandisa nguva nehungwaru

Masikati

Mubhuku rake idzva Apo: Zvakavanzika Sainzi Zvenguva Yakakwana munyori Daniel Pink (Daniel Pink) inopa akawanda matipi ekutarisira nguva kubva pakuona kwebiology, psychology uye kunyangwe economics. Pakati pavo pane akati wandei akanyatso kurudziro anogona kubatsira nezvidzidzo zvako. Kunyanya, Pink inopa zano kurangarira pakuronga mutoro circadian rhythms.

Circadian rhythms haikanganisi kurara kwedu chete, asiwo mafungiro edu uye kuisa pfungwa, izvo zvinoshanduka zuva rose. Paavhareji, maawa manomwe mushure mokumuka, kuisa pfungwa uye mafungiro anosvika pakudzika kwavo, mushure mezvo vanotanga kuwedzera zvakare (ndicho chikonzero vazhinji vadzidzisi vehupenyu vanorayira kuti varege kurega mabasa anokosha uye kutanga mumaawa ekutanga mushure mokumuka). Izvo zvine ma circadian rhythms yedu, kunyanya, sunga chokwadi chokuti mukana wekukanganisa kunoitika kubasa (somuenzaniso, mumasangano ezvokurapa) unowedzera pakati pe14:16 naXNUMX:XNUMX.

Ehe, vadzidzi havafanirwe kumuka mangwanani-ngwanani mazuva ese, uye panguva imwe chete, asi kunzwisisa yako chronotype uye circadian rhythms inogona kushandiswa kubatsira kudzidza. Semuenzaniso, ronga mabasa akaomarara (akadai sekugadzirira bvunzo kana semina) kwemaawa maviri kusvika matatu ekutanga mushure mekumuka - kunzwisisa kuti mumaawa anotevera kusungwa kuchaderera (tichataura nezve chekuita neizvi. "isingabereki" nguva pazasi) .

Nguva yekupedzisira isati yasvika

Hongu, kushaikwa kwenguva kunonyanya kunetsa manheru ebvunzo. Nenzira, "kusundidzira kusvika paminiti yekupedzisira" haisi tsika yevadzidzi vasina hanya; kutaura zvazviri, maitiro aya anowanzoitika kune vazhinji vedu. Mumwe wemienzaniso iyo Pink приводит mubhuku ravo, chidzidzo chakaitwa nemasayendisiti kubva kuYunivhesiti yeCalifornia kuLos Angeles, avo vakaratidza kuti mazhinji emapoka ezvidzidzo panguva yekuedza haaiti chinhu (kana kuti hapana chinhu) kwehafu yekutanga yenguva nguva isati yasvika, uye chete. wobva watanga kushanda.

Kuti udzivise mhedzisiro ye "chitima chinopisa", masayendisiti anorayira kuisa zvinangwa zvepakati uye kushandisa nzira ye "chain movement": maka zuva rega rega panguva yawakapedza nguva uchigadzirira bvunzo (kuita bvunzo yerabhoritari, kunyora temu pepa) neimwe chiratidzo. Cheni yezviratidzo zvakadaro mukarenda inova imwe yekukurudzira kuti usakanda mapfumo pasi izvo zvawakatanga uye kusvika panguva yekupedzisira pasina "magapu" uye nekumhanyisa basa. Ehe, karenda haizoite kuti ugare pasi kuti utore manotsi uye haizodzima masocial network, asi inoshanda se "inotsamwisa" uye chiyeuchidzo - dzimwe nguva izvi zvinogona kuuya zvakanyanya.

Kuda mvura yakawanda

Chimwe chidimbu chezano chakajairika ndechekudzivirira kudarika pa caffeine, asi uchiri kunwa mvura yakakwana. Kurudziro iyi ine humbowo hwakasimba hwesainzi - tsvakiridzo munharaunda iyi yanga ichiitika kwenguva yakati rebei. Semuenzaniso, panguva yeimwe yekuedza (scientific chinyorwa zvichibva pamhedzisiro yayo, yakabudiswa kumashure muna 1988), zvakaratidzwa kuti kunyangwe kupera simba kushoma (1-2%) kunogona kukonzera kuderera kwehunyanzvi hwekuziva. Chidzidzo ichi, kunyanya, chakacherekedza kuderera kwendangariro yenguva pfupi uye kugona kugadzirisa matambudziko arithmetic.

Uye vanyori vekupedzisira mabhuku European Journal of Clinical Nutrition inotaura kuti “kushaya mvura mumuviri chinhu chinodiwa kuti pfungwa dziderere.” Saka, kuti urambe wakatarisa paunenge uchidzidza, ramba wakatarira kuti unonzwa sei uye urambe uine nyota—kunyanya kana uchisimbisa maekisesaizi mukuwedzera pakudzidza.

mufananidzo ITMO University

Kudzidza muhope dzedu

Imwe zano kubva pane zviri pachena - kuti kurara kwakanaka uye kwenguva refu kune mhedzisiro yakanaka pakugona kwedu kwepfungwa - inozivikanwa kune wese. Vatsvagiri vekuAmerica vakaenderera mberi - uye panguva yekuyedza vakaona chimwe chinhu chakakosha chine chekuita nemashandiro anoita uropi panguva yekurara.

Ivo vakadaro yakaratidzakuti zvidzidzo zvinorangarira maviri maviri emashoko asina hukama zviri nani kana vakaabata mumusoro kwete mangwanani, asi vasati vaenda kunorara. Panyaya iyi, masayendisiti anogumisa kuti kurara kunodzikamisa ndangariro dzedu uye kunovabvumira kuti vabatanidzwe - imwe nharo inopesana nehusiku hwekusavata pamberi pebvunzo.

maekisesaizi europi

Pakutanga kuona, kubatana pakati pemitambo uye kuita kwakanaka kwedzidzo hakusi pachena - mutsika yemazuva ano, "mudzidzi akanakisa" uye kuita zvemuviri zviri nani kupesana (rangarira. Sheldon akatamba basketball) Muchokwadi, kurovedza muviri ndechimwe chezvinhu zvinovandudza kugona kwekuziva, izvo zvakasimbiswawo nehuwandu hwemabasa esainzi.

Saka, semuenzaniso, imwe ye tsvakurudzo, yakazvipira kune iyi nyaya, inosimbisa kubatana pakati pekurovedza muviri nekuvandudza chiyeuchidzo. Vatsvakurudzi vakaongorora kushanda kwevanhu ve120 uye vakaona kubatana pakati pekudzidzira aerobic nguva dzose uye kuwedzera kukura hippocampus uye (semhedzisiro) kuvandudzwa kwekuyeuka kwenzvimbo yezvidzidzo.

Imwe bhenefiti yekurovedza muviri ndeyekuti inobatsira kurwisa kushushikana. MuAmerican Psychological Association, semuenzaniso, kupembererakuti chimwe chezvakanakira zvekugara uchirovedza muviri kusimbisa hukama pakati pemaitiro emuviri (muscular, cardiovascular, nervous system), iyo inofara mumamiriro ekukurumidzira. Panguva yekudzidzira, muviri "unoshanda" maitiro ekugadzirisa kunetseka, semugumisiro, "mumamiriro ezvinhu ehondo" tinokwanisa kuzvidzora zviri nani, sezvo panguva yekurovedza muviri "wakatodzidza" kushanda nemamiriro ezvinhu akadaro.

Rakadhindwa mumagazini yeBrain Research muna 2012 meta-analysis zvinhu pakubatana pakati pekurovedza muviri uye kushanda kwehuropi. Mhedzisiro yacho, zvisinei, haina kunyanya kunakidza - zvichibva pakuongororwa kwe79 zvesainzi, masayendisiti akacherekedza kuti hukama pakati pezviitiko zviviri (kuita kwemuviri uye kuvandudzwa kwehunyanzvi hwekuziva) kuripo, asi hakuna kusimba. Ichokwadi, masayendisiti haarambi kuti chimwe chinhu chinonyanya kukosha chinogoneka uye chinoenderana nekuti ndeapi mhedzisiro yeruzivo rwekunzwisisa yakanyorwa nemuongorori panguva yekuyedza.

Weightlifting kana CrossFit inogona kunge isiri iyo yakanakisa sarudzo dzekutanga munyika yemitambo; kana chinangwa chako chiri chekuvandudza hutano hwako nehuropi kushanda, kunyangwe zvine mwero kuita muviri kuchaita. Somuenzaniso, World Health Organization rinopa zano Kupa anenge maminetsi e150 pasvondo kuita zvine mwero-kusimba kuita zvemuviri zvakakwana zvakakwana kubatsira uropi hwako, kutanga kuvandudza hutano hwako, uye panguva imwe cheteyo kusakanda mapfumo pasi pazvidzidzo zvako.

TL; DR

• Ronga basa rakasimba repfungwa kwehafu yekutanga yezuva (zvisinei nekuti iyi "hafu" inotanga iwe sei). Pakati pemaawa maviri kusvika matatu ekutanga mushure mekumuka, iwe unenge wakanyanya kutarisisa uye uchikurudzirwa kugadzirisa matambudziko akaomarara.

• Ramba uchifunga kuti anenge maawa manomwe kubva panguva yaunomuka, kukurudzira kwako uye kuisa pfungwa pazviri zvinosvika padanho rakaderera - panguva ino zviri nani kusiya zvidzidzo zvako wofamba famba kana jog kuti "udzikise pfungwa dzako" a. zvishoma. Kana wawanazve simba rako nenzira iyi, zvichava nyore kuramba uchiita maekisesaizi.

• Kazhinji, usaregeredza mitambo. Kuita maekisesaizi chete hakugadzirisi mamakisi ako, asi kunogona kuita kuti zvidzidzo zvako zvinyatsoshanda - zvichiita kuti zvive nyore kwauri kutsungirira kushushikana panguva yebvunzo uye kurangarira ruzivo muzvidzidzo. Kuti uite izvi, haufanirwe kupedza maawa akawanda mujimu kana kusaina kirasi ye kung fu - kunyangwe maminetsi e150 ekurovedza muviri pasvondo ichave yekuwedzera yakanaka kuzvidzidzo zvako uye ichavandudza hutano hwako hwese.

• Yeuka kuti kunyange kuderera kwemvura kuduku kunoderedza kushanda kwekuziva, saka edza kuterera kuti unonzwa sei-usafuratira nyota yako. Kunyanya kana iwe uchitamba mitambo mukati mezuva.

• Pasinei nokuti zviri nani kuronga kunyanya kunetseka mupfungwa mumaawa ekutanga mushure mokumuka, ruzivo rwekuyeuka runogona kumiswa kusvikira manheru. Kana izvi zvichinetsa - semuenzaniso, iwe unofanirwa kubata nemusoro zvinyorwa zvakawanda zvebvunzo - shandisa nguva usati warara kuti uongorore zvawakabata nemusoro. Izvi zvichaita kuti zvive nyore zvikuru kwauri kuyeuka mashoko acho zuva rinotevera.

• Kana ukaverengera kudzidza kusvikira paminiti yokupedzisira, yeuka kuti hausi wega. Ku "kunyengedza huropi hwako," edza kuzvimisira nguva yepakati-yekupedzisira (semuenzaniso, "tsvaga zvinyorwa zvine musoro wekosi yako," "nyora wongororo yemabhuku," "funga kuburikidza nechimiro chetsvagurudzo yako"). Kutanga zvino, maka zuva rega rega nguva isati yasvika yekuti wafambira mberi kusvika pakupedza basa. Cheni ye "michinjikwa" kana "madotsi" ichave imwezve kukurudzira kuita chimwe chinhu mukati mezuva chinozobatsira kuenda kuchinangwa.

Muchikamu chinotevera chekuongorora kwedu, tichataura nezvekuti ndangariro dzemhasuru dzinokanganisa sei mamakisi, uye nei "ruzivo rweruzivo" inzvimbo ichakubatsira iwe zvakanyanya kunatsiridza kuita kwako mudzidzo.

Source: www.habr.com