{"id":39171,"date":"2019-10-31T22:28:14","date_gmt":"2019-10-31T19:28:14","guid":{"rendered":"https:\/\/prohoster.info\/blog\/kak-nauchitsya-uchitsya-sovety-rekomendatsii-i-nauchnye-issledovaniya\/"},"modified":"2019-10-31T22:28:14","modified_gmt":"2019-10-31T19:28:14","slug":"kak-nauchitsya-uchitsya-sovety-rekomendatsii-i-nauchnye-issledovaniya","status":"publish","type":"post","link":"https:\/\/prohoster.info\/sq\/blog\/novosti-interneta\/kak-nauchitsya-uchitsya-sovety-rekomendatsii-i-nauchnye-issledovaniya","title":{"rendered":"Si t\u00eb \"m\u00ebsohesh t\u00eb m\u00ebsosh\" \u2014 k\u00ebshilla, rekomandime dhe hulumtime shkencore","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

<\/p>\n

Pjesa 1. K\u00ebshilla \"t\u00eb dukshme\"<\/h4>\n

<\/i>
\nShumica e rekomandimeve p\u00ebr ata q\u00eb d\u00ebshirojn\u00eb t\u00eb m\u00ebsojn\u00eb m\u00eb mir\u00eb duken mjaft banale: p\u00ebrve\u00e7 frekuentimit t\u00eb leksioneve dhe p\u00ebrmbushjes s\u00eb detyrave sht\u00ebpiake, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb ushqehemi si\u00e7 duhet, t\u00eb jetojm\u00eb nj\u00eb jet\u00eb t\u00eb sh\u00ebndetshme, t\u00eb flejm\u00eb mjaftuesh\u00ebm dhe t\u00eb kujdesemi p\u00ebr rutin\u00ebn ton\u00eb t\u00eb p\u00ebrditshme.<\/p>\n

T\u00eb gjitha k\u00ebto, pa dyshim, jan\u00eb t\u00eb mirat, por \u00e7far\u00eb sakt\u00ebsisht mund t\u00eb ndihmoj\u00eb k\u00ebto t\u00eb v\u00ebrteta t\u00eb njohura p\u00ebr studentin? Si mund t\u00eb organizohet rutina e dit\u00ebs n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb arrijm\u00eb m\u00eb shum\u00eb dhe t\u00eb mbajm\u00eb mend m\u00eb mir\u00eb materialin? A ka ndonj\u00eb lidhje reale midis ndjenj\u00ebs s\u00eb etjes dhe aft\u00ebsive njoh\u00ebse? A \u00ebsht\u00eb e v\u00ebrtet\u00eb q\u00eb sporti ndihmon n\u00eb m\u00ebsim (dhe kjo nuk ka t\u00eb b\u00ebj\u00eb vet\u00ebm me pik\u00ebt shtes\u00eb n\u00eb egzaminin e matur\u00ebs p\u00ebr simbolin e GTO) p\u00ebr simbolin e GTO<\/a><\/noindex>)?<\/p>\n

T\u00eb p\u00ebrpiqemi t\u00eb kuptojm\u00eb gjith\u00e7ka m\u00eb posht\u00eb.<\/p>\n

\"Si<\/a><\/noindex><\/a><\/noindex><\/p>\n

Koha: si t\u00eb menaxhojm\u00eb si\u00e7 duhet koh\u00ebn<\/h2>\n

\n<\/p>\n

Gjat\u00eb dit\u00ebs<\/h4>\n

<\/i>
\nN\u00eb librin e tij t\u00eb ri When: The Scientific Secrets of Perfect Timing<\/a><\/noindex> shkrimtari Daniel Pink (Daniel Pink<\/a><\/noindex>) sjell shum\u00eb k\u00ebshilla p\u00ebr menaxhimin e koh\u00ebs nga pika e par\u00eb e biologjis\u00eb, psikologjis\u00eb dhe madje edhe ekonomis\u00eb. Nd\u00ebr to ka disa rekomandime mjaft specifike q\u00eb mund t\u00eb ndihmojn\u00eb n\u00eb m\u00ebsim. N\u00eb ve\u00e7anti, Pink rekomandon q\u00eb n\u00eb planifikimin e ngarkes\u00ebs t\u00eb merret parasysh ritmet cirkadiane<\/a><\/noindex>.<\/p>\n

Ritmet e cirkadian\u00ebve ndikojn\u00eb jo vet\u00ebm n\u00eb gjumin ton\u00eb, por edhe n\u00eb humorin dhe p\u00ebrqendrimin, t\u00eb cilat ndryshojn\u00eb ciklikisht gjat\u00eb dit\u00ebs. N\u00eb mesatare, rreth shtat\u00eb or\u00eb pas zgjimit, p\u00ebrqendrimi dhe humori arrijn\u00eb pikun m\u00eb t\u00eb ul\u00ebt, pas s\u00eb cil\u00ebs fillojn\u00eb t\u00eb rriten p\u00ebrs\u00ebri (p\u00ebr k\u00ebt\u00eb arsye, shum\u00eb trajner\u00eb jete rekomandojn\u00eb q\u00eb t\u00eb mos shtyhet realizimi i detyrave t\u00eb r\u00ebnd\u00ebsishme dhe t\u00eb nisin ato n\u00eb or\u00ebt e para pas zgjimit). Kjo ka t\u00eb b\u00ebj\u00eb sakt\u00ebsisht me ritmet tona cirkadiane, n\u00eb ve\u00e7anti, lidhen<\/a><\/noindex> fakti se probabiliteti i gabimeve n\u00eb pun\u00eb (p\u00ebr shembull, n\u00eb institucionet mjek\u00ebsore) rritet n\u00eb periudh\u00ebn nga ora 14 deri n\u00eb 16.<\/p>\n

Sigurisht, student\u00ebt nuk kan\u00eb pse t\u00eb ngrihen her\u00ebt \u00e7do dit\u00eb, dhe madje n\u00eb t\u00eb nj\u00ebjt\u00ebn or\u00eb, megjithat\u00eb, kuptimi i krono-tipit<\/a><\/noindex> dhe ritmeve cirkadiane mund t\u00eb p\u00ebrdoret p\u00ebr dobi n\u00eb studim. P\u00ebr shembull, planifikoni detyrat m\u00eb t\u00eb v\u00ebshtira (si p\u00ebrgatitja p\u00ebr provime ose seminare) n\u00eb dy-tri or\u00ebt e para pas zgjimit \u2014 duke e kuptuar se n\u00eb or\u00ebt q\u00eb pasojn\u00eb, p\u00ebrqendrimi do t\u00eb ulet patjet\u00ebr (p\u00ebr at\u00eb se \u00e7far\u00eb t\u00eb b\u00ebni n\u00eb k\u00ebt\u00eb koh\u00eb \"jo produktive\", do t\u00eb flasim pak m\u00eb posht\u00eb).<\/p>\n

<\/p>\n

Para afatit<\/h4>\n

<\/i>
\nNatyrisht, ndjeshm\u00ebria m\u00eb e madhe e munges\u00ebs s\u00eb koh\u00ebs ndihet sidomos p\u00ebrpara provimeve. P\u00ebrve\u00e7 k\u00ebsaj, \"t\u00eb pres\u00ebsh deri n\u00eb t\u00eb fundit\" nuk \u00ebsht\u00eb thjesht nj\u00eb zakon i student\u00ebve t\u00eb padisiplinuar, n\u00eb fakt, nj\u00eb sjellje e till\u00eb \u00ebsht\u00eb karakteristike p\u00ebr shumic\u00ebn nga ne. Nj\u00eb nga shembujt q\u00eb Pink \u00e7on<\/a><\/noindex> n\u00eb librin e tij \u00ebsht\u00eb nj\u00eb studim i shkenc\u00ebtar\u00ebve nga Universiteti i Kalifornis\u00eb n\u00eb Los Anxhelos, t\u00eb cil\u00ebt treguan se shumica e grupeve t\u00eb testuar gjat\u00eb eksperimenteve nuk b\u00ebjn\u00eb asgj\u00eb (ose praktikisht asgj\u00eb) p\u00ebr t\u00eb pakt\u00ebn gjysm\u00ebn e par\u00eb t\u00eb koh\u00ebs deri n\u00eb afatin, dhe vet\u00ebm pastaj fillojn\u00eb t\u00eb punojn\u00eb.<\/p>\n

P\u00ebr t\u00eb shmangur efektin e \"treni q\u00eb digjet\", shkenc\u00ebtar\u00ebt rekomandojn\u00eb vendosjen e objektivave nd\u00ebrmjet\u00ebs dhe p\u00ebrdorimin e teknik\u00ebs \"l\u00ebvizja n\u00eb zinxhir\": \u00e7do dit\u00eb, gjat\u00eb s\u00eb cil\u00ebs keni kaluar koh\u00eb n\u00eb p\u00ebrgatitjen p\u00ebr provimin (kryerjen e laborator\u00ebve, shkrimin e pun\u00ebve t\u00eb kursit), sh\u00ebnoni me ndonj\u00eb simbol. Nj\u00eb zinxhir simbolesh n\u00eb kalendar do t\u00eb b\u00ebhet nj\u00eb motivues shtes\u00eb p\u00ebr t\u00eb mos e l\u00ebn\u00eb pas dore at\u00eb q\u00eb keni filluar dhe p\u00ebr t\u00eb arritur n\u00eb afatin pa \"hapje\" dhe pun\u00eb t\u00eb eg\u00ebr. Sigurisht, kalendari nuk do t'ju ul\u00eb mbi sh\u00ebnimet dhe nuk do t\u00eb \u00e7aktivizoj\u00eb rrjetet sociale, por do t\u00eb sh\u00ebrbej\u00eb si nj\u00eb \"nxjerr\u00ebs\" dhe kujtes\u00eb \u2014 ndonj\u00ebher\u00eb edhe kjo mund t\u00eb jet\u00eb e dobishme.<\/p>\n

Duhet m\u00eb shum\u00eb uj\u00eb<\/h2>\n

\nNj\u00eb k\u00ebshill\u00eb tjet\u00ebr mjaft e zakonshme \u00ebsht\u00eb t\u00eb mos abuzoni me kafein\u00ebn, por n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb t\u00eb pini mjaft uj\u00eb. Kjo rekomandim ka nj\u00eb baz\u00eb t\u00eb mir\u00eb shkencore \u2014 studimet n\u00eb k\u00ebt\u00eb fush\u00eb jan\u00eb kryer q\u00eb prej nj\u00eb kohe t\u00eb gjat\u00eb. P\u00ebr shembull, gjat\u00eb nj\u00eb nga eksperimentet (shkencore publikimi<\/a><\/noindex> Sipas rezultateve, u publikua q\u00eb n\u00eb vitin 1988, \u00ebsht\u00eb treguar se edhe dehidratimi i vog\u00ebl (n\u00eb 1-2%) mund t\u00eb shkaktoj\u00eb r\u00ebnie t\u00eb aft\u00ebsive mendore. N\u00eb k\u00ebt\u00eb studim, ve\u00e7an\u00ebrisht \u00ebsht\u00eb v\u00ebrejtur p\u00ebrkeq\u00ebsimi i memories afatshkurt\u00ebr dhe aft\u00ebsis\u00eb p\u00ebr t\u00eb zgjidhur detyra aritmetike.<\/p>\n

Autoret e nj\u00eb studimi t\u00eb m\u00ebvonsh\u00ebm publikimin<\/a><\/noindex> n\u00eb revist\u00ebn European Journal of Clinical Nutrition deklarojn\u00eb se \"dehidratimi \u00ebsht\u00eb nj\u00eb kusht p\u00ebr dob\u00ebsimin e aft\u00ebsive mendore\". Prandaj, p\u00ebr t\u00eb mos humbur fokusin gjat\u00eb studimeve, monitoroni gjendjen tuaj dhe mos e duroni etjen \u2014 sidomos, n\u00ebse p\u00ebrve\u00e7 studimeve ju p\u00ebrkushtoheni aktivisht n\u00eb st\u00ebrvitje.<\/p>\n

\"Si
\nFoto<\/a><\/noindex> Universiteti ITMO<\/i><\/p>\n

M\u00ebsimi gjat\u00eb gjumit<\/h2>\n

\nNj\u00eb tjet\u00ebr k\u00ebshill\u00eb nga fusha e dukshme \u2014 se si nj\u00eb gjum\u00eb i sh\u00ebndetsh\u00ebm dhe i gjat\u00eb ndikon pozitivisht n\u00eb aft\u00ebsit\u00eb tona mendore \u2014 \u00ebsht\u00eb e njohur p\u00ebr t\u00eb gjith\u00eb. Studiuesit amerikan\u00eb shkuan m\u00eb tej \u2014 dhe gjat\u00eb eksperimenteve zbuluan nj\u00eb ve\u00e7ori tjet\u00ebr t\u00eb r\u00ebnd\u00ebsishme, e cila lidhet me m\u00ebnyr\u00ebn si funksionon truri gjat\u00eb gjumit.<\/p>\n

Ata t\u00eb shfaqur<\/a><\/noindex>, q\u00eb subjektet mbajn\u00eb mend m\u00eb mir\u00eb \u00e7iftet e fjal\u00ebve t\u00eb pap\u00ebrshkruara, n\u00ebse i m\u00ebsojn\u00eb ato jo n\u00eb m\u00ebngjes, por p\u00ebrpara gjumit. N\u00eb k\u00ebt\u00eb kontekst, shkenc\u00ebtar\u00ebt jan\u00eb t\u00eb mendimit se gjumi stabilizon kujtimet tona dhe lejon konsolidimin e tyre \u2014 nj\u00eb tjet\u00ebr argument kund\u00ebr nj\u00eb nate pa gjum\u00eb para provimit.<\/p>\n

Usht\u00ebrima p\u00ebr trurin<\/h2>\n

\nN\u00eb shikim t\u00eb par\u00eb, lidhja midis sportit dhe suksesit n\u00eb shkoll\u00eb nuk \u00ebsht\u00eb e qart\u00eb \u2014 n\u00eb kultur\u00ebn moderne, \"distinatori tipik\" dhe aktiviteti fizik jan\u00eb m\u00eb shum\u00eb antonime (mendoni si Sheldon luante basketbollin<\/a><\/noindex>). N\u00eb t\u00eb v\u00ebrtet\u00eb, usht\u00ebrimat fizike jan\u00eb nj\u00eb nga faktor\u00ebt q\u00eb p\u00ebrmir\u00ebsojn\u00eb aft\u00ebsit\u00eb ewtrore, gj\u00eb q\u00eb \u00ebsht\u00eb konfirmuar gjithashtu nga nj\u00eb s\u00ebr\u00eb punimesh shkencore.<\/p>\n

K\u00ebshtu, nj\u00eb nga t\u00eb hulumtimit<\/a><\/noindex>, q\u00eb i kushtohet k\u00ebtij \u00e7\u00ebshtje, konfirmon lidhjen mes usht\u00ebrimeve fizike dhe p\u00ebrmir\u00ebsimit t\u00eb kujtes\u00ebs. Shkenc\u00ebtar\u00ebt analizuan rezultatet e 120 personave dhe v\u00ebrejt\u00ebn lidhjen mes st\u00ebrvitjeve aerobe t\u00eb rregullta, rritjes s\u00eb madh\u00ebsive hipokampit<\/a><\/noindex> dhe (si pasoj\u00eb) p\u00ebrmir\u00ebsimit t\u00eb kujtes\u00ebs hap\u00ebsinore t\u00eb subjekteve.<\/p>\n

Nj\u00eb tjet\u00ebr pron\u00eb e dobishme e usht\u00ebrimeve \u00ebsht\u00eb ndihma n\u00eb luft\u00ebn kund\u00ebr stresit. N\u00eb Shoqat\u00ebn Amerikane t\u00eb Psikologjis\u00eb, p\u00ebr shembull, theksojn\u00eb<\/a><\/noindex>, q\u00eb nj\u00eb nga avantazhet e ushtrimeve t\u00eb rregullta \u00ebsht\u00eb forcimi i lidhjeve midis sistemeve fiziologjike (muskulor, kardiovaskular, sistemin nervor), t\u00eb cilat aktivizohen n\u00eb situata emergjente. Gjat\u00eb trajnimeve, trupi \"praktikon\" reagimin standard ndaj stresit, duke e b\u00ebr\u00eb q\u00eb n\u00eb \"kushtet e betej\u00ebs\" t\u00eb jemi n\u00eb gjendje t\u00eb kontrollojm\u00eb m\u00eb mir\u00eb veten, pasi gjat\u00eb trajnimeve trupi tashm\u00eb \u00ebsht\u00eb \"m\u00ebsuar\" t\u00eb p\u00ebrballoj\u00eb gjendje t\u00eb tilla.<\/p>\n

N\u00eb vitin 2012, n\u00eb revist\u00ebn Brain Research u publikua meta-analiza<\/a><\/noindex> e materialeve q\u00eb trajtojn\u00eb lidhjen nd\u00ebrmjet ushtrimeve fizike dhe funksionit t\u00eb trurit. Rezultati, ndonj\u00ebher\u00eb, nuk ishte tep\u00ebr impresionues \u2014 pas analiz\u00ebs s\u00eb 79 materialeve shkencore, shkenc\u00ebtar\u00ebt v\u00ebrejt\u00ebn se lidhja nd\u00ebrmjet dy fenomeneve (ngarkes\u00ebs fizike dhe p\u00ebrmir\u00ebsimit t\u00eb aft\u00ebsive kognitive) n\u00eb t\u00eb v\u00ebrtet\u00eb ekziston, por \u00ebsht\u00eb mjaft e dob\u00ebt. Megjithat\u00eb, shkenc\u00ebtar\u00ebt nuk e mohojn\u00eb se nj\u00eb efekt m\u00eb i r\u00ebnd\u00ebsish\u00ebm \u00ebsht\u00eb i mundsh\u00ebm dhe varet nga rezultatet specifike t\u00eb aktivitetit kognitiv q\u00eb hulumtuesi regjistron gjat\u00eb eksperimentit.<\/p>\n

Pesha dhe krosfiti, ndoshta, nuk jan\u00eb opsionet m\u00eb t\u00eb mira p\u00ebr t\u00eb filluar njohjen me bot\u00ebn e sportit: n\u00ebse q\u00ebllimi juaj \u00ebsht\u00eb t\u00eb forconi sh\u00ebndetin dhe t\u00eb p\u00ebrmir\u00ebsoni funksionin e trurit, madje aktiviteti fizik i moderuar \u00ebsht\u00eb i p\u00ebrshtatsh\u00ebm. P\u00ebr shembull, Organizata Bot\u00ebrore e Sh\u00ebndet\u00ebsis\u00eb k\u00ebshillon<\/a><\/noindex> t\u00eb shkruani p\u00ebr aktivitetet fizike t\u00eb moderuara-rreth 150 minuta n\u00eb jav\u00eb \u2014 mjaftuesh\u00ebm p\u00ebr t\u00eb ndihmuar trurin, t\u00eb filloni t\u00eb forconi sh\u00ebndetin dhe t\u00eb mos e neglizhoni m\u00ebsimin.<\/p>\n

TL;DR<\/h2>\n

<\/p>\n