Yin tunani mai wuya yana ƙone kusan babu adadin kuzari amma yana lalata aikin motsa jiki na gaba

Tunani mai ƙarfi yana ƙone kusan babu adadin kuzari - duk da haka yana iya lalata aikin motsa jiki na gaba gaba ɗaya ta hanyar zubar da abubuwan tunani da ilimin halittar jiki da jikin ku ke buƙatar aiwatarwa. Idan kun taɓa jin gajiya bayan doguwar rana na taro ko aikin mai da hankali sosai, kawai don jefa bam a taron motsa jiki na yamma, wannan ba rauni ba ne: sinadarai ce ta kwakwalwa tana aiki da ku.

Kalori nawa ne Kwakwalwar ku ke ƙonewa lokacin da kuke tunani mai ƙarfi?

<> Kwakwalwar ɗan adam tana da matuƙar amfani da kuzari. A hutawa, yana cinye kusan kashi 20 cikin 100 na jimlar adadin kuzari - game da adadin kuzari 300-400 kowace rana - ba tare da la'akari da abin da kuke tunani ba. Lokacin da kuka matsa zuwa aikin fahimi mai zurfi, wannan lambar ba ta raguwa. Nazarin daga masu bincike a Jami'ar Rochester sun ba da shawarar cewa ƙoƙarin tunani mai zurfi yana ƙara yawan adadin kuzari da adadin kuzari 50-100 kawai a kan cikakken ranar tunani mai wuyar gaske.

Don haka a'a, magance matsaloli masu sarkakiya, rubuta rahotanni, ko gudanar da kasuwanci ba zai kunna kitse ba. Bukatar glucose ta kwakwalwa tana tsayawa sosai. Dalilin da ya sa kuke jin zubar da ciki ba raguwar caloric ba ne - wani abu ne da ya fi dabara kuma ya fi cutar da wasan ku.

Me yasa Gajiwar Hankali ke Rusa Ayyukan Jiki Ko da Ba tare da Kona Calories da yawa ba?

Gajiyayyar tunani da gajiyawar jiki suna raba dukiya iri ɗaya. Lokacin da kuka ciyar da sa'o'i don yanke shawara, sarrafa bayanai, ko sarrafa ayyuka masu rikitarwa, cortex ɗinku na gaba-gaba - yankin kwakwalwar da ke gudanar da aikin zartarwa, kuzari, da ƙoƙarin da ake gani - yana ci gaba da lalacewa. Wannan shi ake kira ragewar kudi ko, a cikin littattafan kimiyyar kwakwalwa na baya-bayan nan, gajiyawar gwamnan tsakiya.

Sakamakon yana da ban mamaki. Wani bincike mai mahimmanci na 2009 da aka buga a cikinJournal of Applied Physiologyya gano cewa masu yin keken keke waɗanda suka yi mintuna 90 na ayyuka masu buƙatar fahimi kafin motsa jiki sun kai ga gaji sosai a baya fiye da waɗanda suka kalli wani shiri na tsaka tsaki. tsokoki ba su yi rauni ba - kwakwalwarsu ba ta da niyyar jure rashin jin daɗi da turawa ta hanyar ƙoƙari. Ƙwaƙwalwar da aka gane ta haura. Motsi ya rushe. Aikin motsa jiki ya sha wahala.

"Rashin tunani baya raunana tsokoki - yana raunana sha'awar kwakwalwar ku don amfani da su. Sarrafa nauyin fahimi yana da mahimmanci kamar sarrafa nauyin horo."

Menene Takamaiman Hanyoyi Masu Haɗa Ma'aunin Fahimi zuwa Raguwar Ƙwallon ƙafa?

Hanyoyin ilimin halitta da yawa sun haɗa gajiyawar tunani zuwa rashin aikin jiki:

• Serotonin tarawa: Ƙoƙari na tsawon lokaci na fahimi yana haɓaka matakan serotonin na kwakwalwa, wanda kai tsaye ya hana motsawa kuma yana ƙara fahimtar ƙoƙari yayin motsa jiki.
• Glycogen Sensitivity: Yayin da kwakwalwa ke amfani da glucose yadda ya kamata, gajiyar yanke shawara na iya rushe hankalin insulin da daidaita tsarin sukari na jini, yana barin tsokoki tare da samun isasshen mai a lokacin ƙoƙarin mai ƙarfi.
• Cortisol spike: Ci gaba da damuwa na tunani yana haifar da sakin cortisol, wanda ke danne testosterone, yana lalata haɗin furotin tsoka, kuma yana haɓaka kumburi - duk abokan gaba na zaman horo mai inganci.
• Rashewar Dopamine:Aiki mai zurfi yana tafiya cikin sauri ta hanyar da'irar sakamako na dopaminergic. Lokacin da dopamine ya ƙare, motsin motsa jiki don turawa da karfi a cikin dakin motsa jiki yana raguwa sosai.
Ƙwaƙwalwar hankali: Ƙwaƙwalwar da ta gaji tana kokawa don kiyaye madaidaicin mayar da hankali da ake buƙata don sigar ɗagawa da kyau, daidaitawa, da aikin wasan motsa jiki - ƙara haɗarin rauni tare da rage yawan fitarwa.

Ta yaya ƴan kasuwa da ƙwararrun ‘yan kasuwa za su kare ayyukansu daga gajiyawar tunani?

Ga masu kasuwanci, shuwagabanni, da ƙwararrun ƙwararrun ƙwararru, wuce gona da iri haɗari ne na sana'a. Maganin ba shine a yi la'akari da ƙasa ba - shine a yi tunani da hankali, tare da tsarin da ke rage nauyin tunani mara mahimmanci. Ga abin da shaida ke goyan bayan:

Jadawalin motsa jiki kafin kololuwar bukatuwar fahimi.

Batch your hard think.

Yi amfani da ka'idojin ragewa na mintuna 20.

Ingantacciyar tsarin aikin ku.

Menene Ma'anar Wannan Don Yadda Kuke Tsarin Ranar Kasuwancinku?

Haƙiƙanin fahimta anan tsari ne. Idan gajiyawar tunani tana lalata ayyukan motsa jiki, hakanan yana lalata ingancin yanke shawara, ƙirƙira, da tasirin jagoranci a duk rana. Rashin fahimi ba a ware shi ba - yana zube cikin duk abin da kuke yi.

’Yan kasuwa masu fafutuka suna ƙara ɗaukar nauyin sarrafa fahimi a matsayin babban dabarun kasuwanci, ba kari na lafiya ba. Wannan yana nufin saka hannun jari a dandamali da kayan aikin da ke sarrafa sarƙaƙƙiyar aiki a sikeli, 'yantar da hankalin ɗan adam don tunani mai girma na gaske. Manufar ita ce ƙarancin yanke shawara kan ƙayyadaddun tunani a kowace rana - ba don kuna kasala ba, amma saboda kun fahimci cewa hankali ƙaƙƙarfan tushen ilimin halitta ne tare da tasirin ƙasa kai tsaye akan ayyukan kasuwanci da lafiyar jiki.

Tambayoyin da ake yawan yi

Shin da gaske tunanin motsa jiki yana taimakawa aikin ku?

Hoto na tunani da hangen nesa suna da fa'idodi masu ma'auni don wasan motsa jiki - amma kawai lokacin da aka aiwatar da su cikin yanayin fahimi. Lokacin da kun riga kun gaji a hankali, ƙoƙarin gani yana ƙara nauyi maimakon gina shiri. Ajiye dabarun horar da tunani don sadaukarwa, lokutan rashin damuwa a farkon kwanakin ku.

Shin abinci mai gina jiki zai iya magance lalacewar motsa jiki da gajiyawar tunani ke haifarwa?

A wani bangare. Isasshen abincin carbohydrate kafin da lokacin motsa jiki yana taimakawa kula da glucose na jini kuma yana iya ɓata wasu raguwar ayyukan da ke da alaƙa da gajiyawar fahimi. Duk da haka, abinci mai gina jiki ba zai iya cika cikakkiyar ramawa ga raguwar tsarin juyayi na tsakiya ba. Barci da hutun fahimi sune magunguna na farko, ba ƙarin caloric kadai ba.

Yaya tsawon lokacin da ake ɗauka don murmurewa daga ranar aikin fahimi mai nauyi kafin yin aiki?

Bincike ya nuna cewa mintuna 20-30 na hutun wuce gona da iri (ayyukan da ba sa motsa jiki ba tare da allo ko yanke shawara ba) na iya dawo da aikin cortex na prefrontal da ma'ana. Cikakken farfaɗowar fahimi yawanci yana buƙatar isasshen barci na sa'o'i 7-9. Idan kuna da ranar tunani da ba a saba gani ba, la'akari da rage ƙarfin motsa jiki maimakon tsallake shi gaba ɗaya - motsin haske yana taimaka wa farfadowa ba tare da haɓaka gajiya ba.

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Haɗin da ke tsakanin nauyin fahimi da aikin jiki yana ɗaya daga cikin mafi ƙarancin ƙima da ake samu ga ƙwararrun ƙwararru. Sarrafa yawan kuzarin tunani da kuke ƙonewa - kuma akan menene - kai tsaye yana ƙayyade yadda ƙarfi, mai da hankali, da juriya kuke a kowane fanni na rayuwa.

Idan kuna gudanar da kasuwanci kuma kuna fama da gajiyawar tunani akai-akai, matsalar ba zata zama jadawalin ku ba - yana iya zama tsarin ku. Mewayz shine tsarin aiki na kasuwanci gaba ɗaya wanda sama da masu amfani 138,000 suka amince da su don sarrafa sarrafa kansa, daidaitawa, da sauƙaƙe ayyuka a cikin haɗe-haɗe na 207. Farawa daga $19 kawai a wata, Mewayz yana sarrafa hadaddun aiki don haka kwakwalwarka ba dole ba ne. Fara gwajin ku kyauta a app.mewayz.com kuma ku dawo da kuzarin tunanin kasuwancin ku - da motsa jiki na gaba - cancanci.