Yoga da nunin motsa jiki sun dade suna aiki a wasu sassa na duniyarmu, amma sun zama sabon horo ga mutane da yawa a kasashen yamma. Sakamakon bincike na kimiyya yana da matukar matashi a wannan yanki, amma binciken yana gano cewa yoga ya hade da dama da dama na jiki da na tunani. Bayanan kula, wasu bincike yana tambayar tambayoyin yadda yoga zai iya shafar ƙwaƙwalwarmu da ƙwarewar shawara, kuma watakila ma jinkirta jinkirin ko rage haɗarin cutar Alzheimer-shine mafi yawan dalilin lalata .
An gudanar da nazari da yawa don kimanta idan, da kuma yadda yoga ke shafar cognition. Masu bincike sun gano ƙungiyoyin da suka haɗa da yoga:
Inganta Memoryuospatial Memory, Memory Verbal, Tsare-tsaren Tsaro da Ƙungiyoyi a cikin Brain
An wallafa wani binciken a shekara ta 2016 daga masu bincike a UCLA kuma sun hada da mahalarta 25 a kan shekaru 55 da basu da tantancewar ganewa ba amma suna da wasu gunaguni na matsalolin ƙwaƙwalwa . (Wasu bincike sun gano cewa an ƙaddamar da ƙuƙwalwar ƙwaƙwalwar ajiya tare da haɓakar ƙimar ƙwararraɗi). Wadannan mahalarta 25 aka sanya ko dai a wata ƙungiya mai kulawa waɗanda suka sami horarwa na zuciya (wanda aka haɗaka da baya tare da inganta ƙwaƙwalwa da kwakwalwar aiki) ko don ƙungiyar gwaji, wanda mambobinsa suka karbi horo na yoga. Dukansu ƙungiyar horarwa da ƙungiyar yoga ta hadu da minti 60 a mako kuma suna da aikin aikin gida.
Wadannan maganganun sun kasance tsawon makonni 12.
Kafin a fara horo ko horo ko yoga, an yi nazarin mahalarta 25 a cikin binciken don gwada hanyoyi da yawa na halayen su ciki har da ƙwaƙwalwar ajiyar su , ƙwaƙwalwar magana, da ƙwaƙwalwar ajiyar lokaci . Hakanan ana amfani da hoton m (MRI) wanda yayi amfani da shi don yin binciken idan, kuma yadda kwakwalwar ta canza a mayar da martani ga ayyukan da ake gudanarwa a cikin binciken.
Sakamakon ya nuna cewa yoga da kamfanonin horarwa sun sami ingantaccen ƙwaƙwalwar ajiya a cikin mahalarta. Har ila yau, binciken ya sami ingantacciyar fahimtar ƙwarewar wadanda ke cikin yoga, idan aka kwatanta da wadanda suka kammala horo.
Bugu da ƙari, MRI ya sami sakamako a ƙarshen shirin makonni 12 na ƙungiyar yoga kuma ƙungiyar horo ta kwakwalwa ta sami mafita mai kyau a cikin hanyoyin sadarwar kwakwalwa na kwakwalwa, wanda ya danganta da ƙwaƙwalwar ajiyar ƙwaƙwalwa. (Cibiyoyin sadarwa na kwakwalwa a cikin kwakwalwa suna taimakawa wajen sadarwar sadarwa daga wani cell zuwa na gaba.)
Ƙara ingantaccen Gudanar da aiki, Tunawa da Ɗawainiyar Ɗawainiya
A shekara ta 2014, an wallafa wani binciken wanda ya kasance mambobi 118 tare da shekarun shekarun 62. An ba su izini zuwa ɗayan kungiyoyi biyu: ƙungiya mai ƙarfafawa ko kungiyar Hatha yoga. Don makonni takwas, ƙungiyoyi biyu sun hadu sau uku a mako ɗaya na sa'a kowane lokaci. Kowane mai gudanarwa na aiki (wanda yake taimaka mana tare da yanke shawara da tsarawa), tuna da ƙwaƙwalwar ƙwaƙwalwar ajiya aka auna kafin zuwan makonni 8 da kuma bin ƙarshen binciken. An gudanar da gwagwarmaya ta gwaji wanda ya hada da yawancin tasirin (kamar rayuwar rayuwar yau da kullum), ana tunawa da gwadawa ta hanyar yin nazarin gwajin idan an tambayi mahalarta don tunawa da abubuwa da yawa na ƙarshe a cikin jerin da suka ƙare ba tare da komai ba, kuma an ƙaddamar da ƙwaƙwalwar aiki ta hanyar gwajin n-baya - aikin da ake buƙatar tunawa abin da aka toshe a grid yana daɗaɗɗa lokacin da aka nuna jerin fitilu da ke haskakawa da kashewa.
Sakamakon ya nuna cewa duk bangarori na cognition da aka auna a cikin wannan binciken sun inganta sosai ga mahalarta da aka sanya wa kungiyar Hatha yoga, yayin da ƙungiyar ƙarfafawa ba ta nuna darajar ba.
Ingantaccen hankali, Tsarin Gudanarwa, Gudanarwar Ayyuka da Ƙwaƙwalwar ajiya
A shekarar 2015, Dr. Neha Gothe, Jami'ar Wayne State da Dokta Edward Mcauley, masanin farfesa na Jami'ar Illinois, sun wallafa wata maƙamar kimiyya, duka biyu sun gudanar da nazari da yawa game da yiwuwar amfani da yoga da sauran motsa jiki. Labarin su ya kasance da cikakken nazarin binciken da aka gudanar game da yoga da cognition.
Bayan binciken da suka yi game da ilimin yoga 22 da suka shafi yoga da cognition, sun kammala cewa yoga yawanci an hade da haɓakawa a hankali, gudunmawar aiki , aikin gudanarwa da ƙwaƙwalwar ajiya a waɗanda suka halarci.
Ƙara Ayyukan Gudanarwa da Ƙwaƙwalwar ajiya
A cikin wani binciken kuma, masu bincike sun gano cewa 'yan shekaru masu karatun koleji da suka halarci yoga sun sami ingantaccen aikin gudanarwa da ƙwaƙwalwa ba da daɗewa ba bayan an gudanar da karatun. Abin mamaki shine, wannan amfanin bai bunkasa ga wadanda ke cikin binciken da aka sanya su a kungiya na motsa jiki ba. Wannan binciken ya bambanta da wasu bincike a cikin cewa ya sami amfanar nan da nan don ƙwaƙwalwar ajiya da kuma aikin gudanarwa, kamar yadda ya saba wa cigaba a kan jerin jerin mako-mako na azuzuwan.
Binciken Bincike
Wani binciken da aka wallafa a shekarar 2014 ya sami ingantacciyar fahimtar juna, tare da sauran abubuwan kiwon lafiyar zuciya, ga mutanen da ke da lalatawa wadanda suke da hankali - an bayyana su kamar yadda aka ba da muhimmanci kan jin daɗi sosai da kuma jin daɗi a yanzu. Wannan binciken kuma ya ba da horo ga hankali ga masu kula da wadanda ke zaune tare da rikici da kuma gano cewa sun ji dadin inganta yanayi, barci, da kuma rayuwar rayuwarsu, da kuma rashin jin dadi da damuwa. Yayin da hankali bai zama daidai da yoga ba, yana da wasu kamance a cikin yanayin horo na tunani.
Me yasa Yoga zai iya inganta Cognition?
Ƙawancin horo-tunani game da motsa jiki don kwakwalwarka - an haɗa ta da haɓaka ƙwaƙwalwar ajiya da rage haɗarin lalata. Yoga ya shafi horo, ko horo, na tunani, kamar yadawa da ƙarfafa "tsokoki."
Bugu da ƙari, yoga kuma yana buƙatar ƙoƙari na jiki. Bincike ya nuna cewa motsa jiki na kowane nau'i , wanda ya haɗa da ayyukan kamar aikin lambu da tafiya, yana da yiwuwar rage haɗarin lalata. Yoga daidai ne daidai a wannan rukuni na motsa jiki.
Ƙaddamarwar lokaci shine wani yanki da aka haɗa da damuwa da dama na kiwon lafiya, ciki har da haɗari na haɓaka ƙin ƙyamar rashin hankali da lalata. Saboda haka, tun da yoga ya nuna cewa zai iya rage yawan damuwa, zai iya taimakawa wajen rage yawan sauƙi na bunkasa cutar Alzheimer.
A ƙarshe, yoga kuma an haɗu da rage karfin jini da rage yawan cutar cututtukan zuciya . Daga bisani, waɗannan an yi bincike ne kuma sun haɗa da ingantaccen kwakwalwar aiki da kuma rage haɗarin Alzheimer da sauran nau'in nakasa.
Shin yoga ya fi kyau fiye da sauran motsin jiki don jijin ka?
Duk da yake akwai shaidar cewa yoga na iya samun damar bunkasa cognition, babu wani sakamako na ƙarshe wanda shine hanya mafi kyau don motsa jiki don inganta lafiyar kwakwalwa.
Kamar yadda ya saba da haka, ana bukatar karin bincike Duk da haka, waɗannan nazarin na ƙarfafa gano cewa duka kayan jiki da na tunani suna da muhimmanci ga lafiyar kwakwalwa - kuma yoga yana da damar yin duka a lokaci guda.
> Sources:
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> Gard T, Hölzel B, Lazar S. Mawuyacin tunani a kan abin da ya shafi shekarun da suka shafi shekarun haihuwa: Binciken na yau da kullum. Annals na New York Academy of Sciences. 2014; 1307: 89-103. http://www.ncbi.nlm.nih.gov/pubmed/24571182.
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> Magungunan ƙwararru. Satumba 2015. Vol. 77 - Fitowa 7: p 784-797. Yoga da Cognition: Meta-Analysis of Effects Effects.