{"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\/news\/kak-nauchitsya-uchitsya-sovety-rekomendatsii-i-nauchnye-issledovaniya","title":{"rendered":"Si si \u00abm\u00ebsohesh si t\u00eb m\u00ebsosh\u00bb - k\u00ebshilla, rekomandime dhe studime shkencore","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

<\/p>\n

Pjesa 1. K\u00ebshillat \u00abe qarta\u00bb<\/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 ligj\u00ebratave dhe p\u00ebrfundimit t\u00eb detyrave sht\u00ebpiake, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb ushqehemi si 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 ditore.<\/p>\n

T\u00eb gjitha k\u00ebto, sigurisht, jan\u00eb t\u00eb mira, por si konkretisht k\u00ebto t\u00eb v\u00ebrteta t\u00eb njohura mund t\u00eb ndihmojn\u00eb studentin? Si mund t\u00eb organizohet rutina ditore n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb arrihen m\u00eb shum\u00eb dhe t\u00eb mbahet 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 studim (dhe nuk po flasim vet\u00ebm p\u00ebr pik\u00ebt shtes\u00eb p\u00ebr EG\u00c9-n\u00eb) p\u00ebr shenj\u00ebn GTO<\/a><\/noindex>)?<\/p>\n

Le t'i hedhim nj\u00eb v\u00ebshtrim t\u00eb gjitha k\u00ebtyre m\u00eb posht\u00eb.<\/p>\n

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

Menaxhimi i koh\u00ebs: si t\u00eb shpenzohet sakt\u00ebsisht koha<\/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> autori Daniel Pink (Daniel Pink<\/a><\/noindex>) p\u00ebrmend shum\u00eb k\u00ebshilla p\u00ebr menaxhimin e koh\u00ebs nga perspektiva e biologjis\u00eb, psikologjis\u00eb dhe madje edhe ekonomis\u00eb. Mes tyre ka disa rekomandime mjaft specifike q\u00eb mund t\u00eb ndihmojn\u00eb n\u00eb studim. N\u00eb ve\u00e7anti, Pink sugjeron q\u00eb kur planifikoni ngarkesat t\u00eb merrni parasysh ritmet cirkadiane<\/a><\/noindex>.<\/p>\n

Ritmet cirkadiane kan\u00eb ndikim jo vet\u00ebm n\u00eb gjumin ton\u00eb, por edhe n\u00eb humor dhe p\u00ebrqendrim, t\u00eb cilat ndryshojn\u00eb ciklikisht gjat\u00eb dit\u00ebs. N\u00eb mesatare, pas shtat\u00eb or\u00ebsh nga zgjerimi, p\u00ebrqendrimi dhe humori arrijn\u00eb nj\u00eb pik\u00eb t\u00eb ul\u00ebt, pas s\u00eb cil\u00ebs fillojn\u00eb t\u00eb rriten p\u00ebrs\u00ebri (prandaj shum\u00eb k\u00ebshilltar\u00eb t\u00eb jet\u00ebs sugjerojn\u00eb t\u00eb mos vononi p\u00ebrfundimin e detyrave t\u00eb r\u00ebnd\u00ebsishme dhe t\u00eb filloni ato n\u00eb or\u00ebt e para pas zgjimit). Pik\u00ebrisht me ritmet tona cirkadiane, konkretisht, lidhen<\/a><\/noindex> fakti q\u00eb probabiliteti i gabimeve n\u00eb pun\u00eb (p\u00ebr shembull, n\u00eb institucione mjek\u00ebsore) rritet nga ora 14 deri n\u00eb 16.<\/p>\n

Sigurisht, student\u00ebt nuk kan\u00eb nevoj\u00eb t\u00eb zgjohet \u00e7do dit\u00eb her\u00ebt, n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb, megjithat\u00eb, kuptimi i kronotipit t\u00eb tyre<\/a><\/noindex> dhe ritmet cirkadiane mund t\u00eb shfryt\u00ebzohen p\u00ebr dobi n\u00eb studim. P\u00ebr shembull, detyrat m\u00eb t\u00eb v\u00ebshtira (si p\u00ebrgatitja p\u00ebr provimet ose seminaret) t\u00eb planifikohen n\u00eb dy-tri or\u00ebt e para pas zgjimit - duke e kuptuar q\u00eb gjat\u00eb or\u00ebve n\u00eb vazhdim p\u00ebrqendrimi do t\u00eb zvog\u00eblohet patjet\u00ebr (p\u00ebr at\u00eb se \u00e7far\u00eb t\u00eb b\u00ebni n\u00eb k\u00ebt\u00eb koh\u00eb \u00abjo produktive\u00bb, do flasim m\u00eb posht\u00eb).<\/p>\n

<\/p>\n

Para afateve<\/h4>\n

<\/i>
\nSigurisht, ndjesia e munges\u00ebs s\u00eb koh\u00ebs \u00ebsht\u00eb ve\u00e7an\u00ebrisht e fort\u00eb para provimeve. Nd\u00ebrkoh\u00eb, \"t\u00eb t\u00ebrhiqesh deri n\u00eb t\u00eb fundit\" nuk \u00ebsht\u00eb thjesht nj\u00eb zakon i student\u00ebve t\u00eb pand\u00ebrgjegjsh\u00ebm; n\u00eb t\u00eb v\u00ebrtet\u00eb, nj\u00eb sjellje e till\u00eb \u00ebsht\u00eb karakteristike p\u00ebr shumic\u00ebn prej nesh. Nj\u00eb nga shembujt q\u00eb Pink \u00e7on<\/a><\/noindex> n\u00eb librin e tij - \u00ebsht\u00eb nj\u00eb studim nga shkenc\u00ebtar\u00ebt e Universitetit t\u00eb Kalifornis\u00eb n\u00eb Los Angeles, t\u00eb cil\u00ebt kan\u00eb treguar se shumica e grupeve t\u00eb subjekteve gjat\u00eb eksperimenteve nuk b\u00ebjn\u00eb asgj\u00eb (ose pothuajse asgj\u00eb) p\u00ebr t\u00eb pakt\u00ebn gjysm\u00ebn e par\u00eb t\u00eb koh\u00ebs deri n\u00eb afat, dhe vet\u00ebm m\u00eb pas fillojn\u00eb t\u00eb punojn\u00eb.<\/p>\n

P\u00ebr t\u00eb shmangur efektin \"treni q\u00eb digjet\", shkenc\u00ebtar\u00ebt rekomandojn\u00eb vendosjen e q\u00ebllimeve t\u00eb nd\u00ebrmjetme dhe p\u00ebrdorimin e teknik\u00ebs \"l\u00ebvizjes me zinxhir\": \u00e7do dit\u00eb, gjat\u00eb s\u00eb cil\u00ebs keni shpenzuar koh\u00eb p\u00ebr t\u00eb p\u00ebrgatitur p\u00ebr provimin (kryerja e laboratori, shkruarja e pun\u00ebs kursi), sh\u00ebnojeni me ndonj\u00eb simbol. Nj\u00eb zinxhir simbolesh n\u00eb kalendar do t\u00eb b\u00ebhet nj\u00eb motivim shtes\u00eb q\u00eb t\u00eb mos heq\u00ebsh dor\u00eb nga ajo q\u00eb ke filluar dhe t\u00eb arrish n\u00eb afat pa \"hapje\" dhe pun\u00eb n\u00eb m\u00ebnyr\u00eb emergjente. Natyrisht, kalendari nuk do t'ju ul\u00eb p\u00ebrpara sh\u00ebnimeve dhe nuk do t'ju ndaloj\u00eb n\u00eb rrjetet sociale, por do t\u00eb sh\u00ebrbej\u00eb si nj\u00eb \"iritues\" dhe kujtues - ndonj\u00ebher\u00eb edhe kjo mund t\u00eb jet\u00eb shum\u00eb n\u00eb vend.<\/p>\n

K\u00ebrkohet m\u00eb shum\u00eb uj\u00eb<\/h2>\n

\nNj\u00eb tjet\u00ebr k\u00ebshill\u00eb mjaft e zakonshme \u00ebsht\u00eb q\u00eb t\u00eb mos abuzoni me kafein\u00ebn, por gjithashtu t\u00eb pini mjaft uj\u00eb. Kjo rekomandim ka nj\u00eb konfirmim t\u00eb mir\u00ebfillt\u00eb shkencor - hulumtimet n\u00eb k\u00ebt\u00eb fush\u00eb jan\u00eb kryer p\u00ebr nj\u00eb koh\u00eb t\u00eb gjat\u00eb. P\u00ebr shembull, gjat\u00eb nj\u00eb eksperimenti (publikimi shkencor<\/a><\/noindex> t\u00eb tij doli 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 njoh\u00ebse. N\u00eb studim, ve\u00e7an\u00ebrisht, \u00ebsht\u00eb v\u00ebn\u00eb re p\u00ebrkeq\u00ebsimi i kujtes\u00ebs afatshkurt\u00ebr dhe aft\u00ebsis\u00eb p\u00ebr t\u00eb zgjidhur probleme aritmetike.<\/p>\n

Dhe autor\u00ebt e nj\u00eb publikim<\/a><\/noindex> artikulli m\u00eb von\u00eb n\u00eb revist\u00ebn European Journal of Clinical Nutrition deklarojn\u00eb se \"dehidratimi \u00ebsht\u00eb nj\u00eb parakusht p\u00ebr dob\u00ebsimin e aft\u00ebsive njoh\u00ebse\". Prandaj, p\u00ebr t\u00eb mos humbur fokusin gjat\u00eb studimeve, monitoringu i gjendjes suaj sh\u00ebndet\u00ebsore dhe mos durimi i etjes - ve\u00e7an\u00ebrisht n\u00ebse p\u00ebrve\u00e7 shugurimeve jeni gjithashtu aktiv n\u00eb st\u00ebrvitje.<\/p>\n

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

M\u00ebsojm\u00eb n\u00eb gjum\u00eb<\/h2>\n

\nNj\u00eb tjet\u00ebr k\u00ebshill nga fusha e dukshme \u2014 se nj\u00eb gjum\u00eb i sh\u00ebndetsh\u00ebm dhe i gjat\u00eb ndikon pozitivisht n\u00eb aft\u00ebsit\u00eb tona mendore \u2014 \u00ebsht\u00eb i njohur p\u00ebr t\u00eb gjith\u00eb. Hulumtuesit amerikan\u00eb shkuan m\u00eb tej \u2014 dhe n\u00ebp\u00ebrmjet eksperimenteve zbuluan nj\u00eb karakteristik\u00eb tjet\u00ebr t\u00eb r\u00ebnd\u00ebsishme, t\u00eb lidhur me m\u00ebnyr\u00ebn se si funksionon truri gjat\u00eb gjumit.<\/p>\n

Ata treguan<\/a><\/noindex>, se subjektet e studimit ndiheshin m\u00eb mir\u00eb n\u00eb mbajtjen mend t\u00eb \u00e7ifteve t\u00eb fjal\u00ebve t\u00eb pa lidhura, n\u00ebse i m\u00ebsonin ato nat\u00ebn para se t\u00eb flinin. N\u00eb k\u00ebt\u00eb lidhje, shkenc\u00ebtar\u00ebt arrijn\u00eb n\u00eb p\u00ebrfundimin se gjumi stabilizon kujtimet tona dhe lejon q\u00eb ato t\u00eb konsolidohen \u2014 nj\u00eb tjet\u00ebr argument kund\u00ebr nj\u00eb nate pa gjum\u00eb para provimit.<\/p>\n

Ushtrojn\u00eb trurin<\/h2>\n

\nN\u00eb pamje t\u00eb par\u00eb, lidhja mes sportit dhe performanc\u00ebs s\u00eb mir\u00eb nuk \u00ebsht\u00eb e dukshme \u2014 n\u00eb kultur\u00ebn moderne \u00abtipiku i shk\u00eblqyer\u00bb dhe aktiviteti fizik jan\u00eb m\u00eb shum\u00eb antonime (kujtoni si Sheldoni luajti basketboll<\/a><\/noindex>). N\u00eb t\u00eb v\u00ebrtet\u00eb, ushtrimet fizike jan\u00eb nj\u00eb nga faktor\u00ebt q\u00eb p\u00ebrmir\u00ebsojn\u00eb aft\u00ebsit\u00eb kognitive, gj\u00eb q\u00eb gjithashtu \u00ebsht\u00eb e konfirmuar nga nj\u00eb s\u00ebr\u00eb punimesh shkencore.<\/p>\n

P\u00ebr shembull, nj\u00eb nga studimet<\/a><\/noindex>, e dedikuar k\u00ebtij problemi, konfirmon lidhjen mes ushtrimeve fizike dhe p\u00ebrmir\u00ebsimit t\u00eb kujtes\u00ebs. Hulumtuesit analizuan treguesit e 120 njer\u00ebzve dhe v\u00ebrejt\u00ebn lidhjen mes st\u00ebrvitjeve aerobike 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 subjekt\u00ebve.<\/p>\n

Nj\u00eb tjet\u00ebr pron\u00eb e dobishme e ushtrimeve \u2014 ndihma n\u00eb luft\u00ebn kund\u00ebr stresit. N\u00eb Shoqat\u00ebn Psikologjike Amerikane, p\u00ebr shembull, v\u00ebrehet<\/a><\/noindex>, se nj\u00eb nga avantazhet e ushtrimeve t\u00eb rregullta \u00ebsht\u00eb p\u00ebrmir\u00ebsimi i nd\u00ebrveprimeve mes sistemeve fiziologjike (muskulore, kardiovaskulare, sistemit nervor), t\u00eb cilat aktivizohen n\u00eb situata emergjente. Gjat\u00eb st\u00ebrvitjeve, trupi \u00abpraktikon\u00bb reagimin standard ndaj stresit, duke rezultuar q\u00eb n\u00eb \u00abkushtet e luft\u00ebs\u00bb ne jemi n\u00eb gjendje m\u00eb t\u00eb mir\u00eb p\u00ebr t\u00eb zot\u00ebruar veten, pasi gjat\u00eb koh\u00ebs s\u00eb st\u00ebrvitjeve trupi tashm\u00eb \u00ebsht\u00eb \u00abm\u00ebsuar\u00bb t\u00eb funksionoj\u00eb me k\u00ebto gjendje.<\/p>\n

N\u00eb vitin 2012 u publikua n\u00eb revist\u00ebn Brain Research nj\u00eb meta-analiz\u00eb<\/a><\/noindex> materialeve q\u00eb lidhen me marr\u00ebdh\u00ebnien midis ushtrimeve fizike dhe funksionit t\u00eb trurit. Megjithat\u00eb, rezultati nuk doli t\u00eb jet\u00eb shum\u00eb impresionues \u2013 pas analiz\u00ebs s\u00eb 79 materialeve shkencore, studiuesit v\u00ebrtetuan se ekziston nj\u00eb lidhje midis dy fenomeneve (ngarkes\u00ebs fizike dhe p\u00ebrmir\u00ebsimit t\u00eb aft\u00ebsive njoh\u00ebse), por ajo \u00ebsht\u00eb mjaft e dob\u00ebt. Sidoqoft\u00eb, ata nuk e mohojn\u00eb se nj\u00eb efekt m\u00eb i duksh\u00ebm \u00ebsht\u00eb i mundur dhe varet nga rezultatet specifike t\u00eb aktivitetit kognitiv q\u00eb regjistron hulumtuesi gjat\u00eb eksperimenteve.<\/p>\n

Pesh\u00ebngritja ose crossfit-i 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 edhe nj\u00eb aktivitet fizik i moderuar \u00ebsht\u00eb i mjaftuesh\u00ebm. P\u00ebr shembull, Organizata Bot\u00ebrore e Sh\u00ebndet\u00ebsis\u00eb k\u00ebshillon<\/a><\/noindex> k\u00ebshillon q\u00eb t'i kushtoni aktiviteteve fizike me intensitet t\u00eb moderuar rreth 150 minuta n\u00eb jav\u00eb \u2013 kjo \u00ebsht\u00eb plot\u00ebsisht e mjaftueshme p\u00ebr t\u00eb ndihmuar trurin, p\u00ebr t\u00eb filluar t\u00eb forconi sh\u00ebndetin pa nevoj\u00ebn p\u00ebr t\u00eb braktisur m\u00ebsimin.<\/p>\n

TL;DR<\/h2>\n

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