Kukho izibonelelo ezininzi zokuqeqesha into yokuqala ekuseni: sivuka ngokupheleleyo, sineziphazamiso ezimbalwa, kwaye silala ngcono ebusuku. Uphononongo lwakutsha nje iqinisekisa ukuba sinako ukuvelisa ngakumbi emsebenzini, apho umphathi wethu uya kuba nombulelo ngonaphakade. Kuye kwapapashwa kwiBritish Journal of Sports Medicine, kwaye bathi umthambo wasekuseni unceda ingqondo yakho isebenze ngcono imini yonke, nokuba unyanzelekile ukuba uhlale iiyure eziyi-8 ngqo.
Ukuzilolonga kukuchaphazela njani ukusebenza kwengqondo?
Kwabizwa isifundoUkuqhawuka kwengqondo", kwaye yayikhokelwa yi-Baker Heart and Diabetes Institute kunye neYunivesithi yaseNtshona Australia. Sihlalutye indlela ixesha lokuzivocavoca elichaphazela ngayo ukusebenza kwengqondo kwi-65 yabantu abadala abanempilo phakathi kweminyaka eyi-55 kunye ne-80.
Abathathi-nxaxheba bohlulwa bangamaqela amathathu:
- Iqela loku-1: Bahleli kwaye abazange benze naluphi na umthambo iiyure ezisi-8 ngosuku.
- Iqela lesi-2: Bahlala iyure enye emva koko bayokuzilolonga imizuzu engama-30. Baphinda bahlala phantsi iiyure eziyi-6 ngokuthe ngqo.
- Iqela lesi-3: lihleli iyure, lizilolonge imizuzu engama-30, emva koko lavuka yonke imizuzu engama-30 lihamba imizuzu emi-3 imini yonke.
Ukufumana indlela uqeqesho okanye ukungabikho kwayo okuchaphazela ngayo ukusebenza kwengqondo yabathathi-nxaxheba, abaphandi babanika uluhlu lweemvavanyo zokuqonda kunye nokulinganisa amanqanaba abo e-brain-derived neurotrophic factor (BDNF). Le yiprotheyini enendima ebalulekileyo ekuphileni nasekukhuleni kweeseli zengqondo.
Kwafunyaniswa ukuba iseshoni yoqeqesho kusasa (nokuba imfutshane) ineziphumo ezinomdla. Wonke umntu owayezilolonga ekuseni wafumana iziphumo ezingcono kwiimvavanyo zomsebenzi wesigqeba (ukwenza izigqibo, ukuqwalaselwa, ukulungelelanisa, ukucwangcisa kunye nokubekwa phambili), xa kuthelekiswa neqela elihlala phantsi ngokupheleleyo.
Ngaba kubalulekile ukusebenza ngexesha lasemini?
Iqela elithathe ikhefu elisebenzayo ngokuhamba imizuzu emi-3 lifunyenwe ukuvuselela ingqondo eyongezelelweyo, eyodlula amanye amaqela amabini kwiimvavanyo zememori.
Kwakhona kwaphawulwa ukuba amaqela amabini aqeqeshelwa kusasa anyuse amanqanaba e-BDNF kwaye ahlala ephakamileyo kwiiyure ze-8 ezilandelayo zemini; endaweni yoko, iqela elihleliyo lawanciphisa.
«Olu phononongo lugxininisa ukuba utshintsho olulula kwindlela yakho yemihla ngemihla lunokuba nenzuzo enkulu ngayo kwimpilo yengqondo.utshilo umbhali wokufunda uMichael Wheeler. «Ikwatyhila ukuba ngenye imini siya kukwazi ukwenza umthambo othile wokuphucula izakhono ezithile zengqondo ezifana nokukhumbula okanye ukufunda. Nangona ezi ziphumo ezithile zezabantu abadala abaneminyaka engama-55-80 nangaphezulu, kusinika isizathu sokukrokrela ukuba kwabo bangaphantsi kweminyaka engama-55, umphumo odibeneyo wokuzilolonga kunye nokuphumla unokufezekiswa.«.