IiNzuzo zeMpilo ezi-5 ezimangalisayo zokudlala iSudoku yonke imihla
Ubusazi ukuba ukwenza imizuzu emihlanu ngosuku kwiphazili ebonakala ilula kunokuba nefuthe elikhulu kwimpilo yakho yengqondo kunye nomzimba? Ngelixa uninzi lwethu luguqukela kwiindlela zokuzinceda okanye ukuzilolonga okuphezulu ukuze uhlale ubukhali kwaye ungenaxinzelelo, enye yezona ndlela zifikelelekayo-kwaye ziyonwabisayo-indlela zokukhulisa amandla engqondo inokuba sele ihleli kwitafile yakho yekofu. Kulungile: ukudlala yonke imihla sudoku ayisiyonto nje yokuzonwabisa-sisixhobo esimangalisayo sokuphucula ingqondo, ukukhululeka koxinzelelo, kunye nokuguga okunempilo. Kweli nqaku, siza kuphonononga izibonelelo ezintlanu zempilo ezixhaswe ngokwesayensi zokudlala iSudoku yonke imihla kwaye siyenze ibe ngumkhwa ofanele ukuhlakulelwa. Ngaba ukulungele ukufumanisa ukuba igridi yemizuzu emihlanu inokuyilungisa njani ingqondo yakho, umoya wakho kunye nokulala? Masingene ngaphakathi.
Ikhawulezisa iPlastiki yeBrain kunye neNeurogenesis
Uninzi lwabantu lucinga ngeepuzzle njengemidlalo elula yokuvavanya imemori-kodwa i-Sudoku iya nzulu kakhulu, ivuselela ukukhula kunye nokuphinda kufakwe ingqondo yakho.
Xa ujongana negridi yeSudoku, ubandakanya iinkqubo ezininzi zokuqonda ngaxeshanye: ukuqondwa kwepateni, ukuncitshiswa okunengqiqo, inkumbulo yokusebenza, kunye nengqalelo ezinzileyo. Ezi mfuno zibangela ukukhutshwa kwezinto zokukhula ezifana ne-BDNF (i-brain-derived neurotrophic factor), exhasa ukuzalwa kwee-neuron ezintsha (neurogenesis) kunye nokomelezwa koqhagamshelwano lwe-synaptic (neuroplasticity).¹ Olunye uphononongo lwexesha elide lufumanise ukuba abantu abadala abenza imisebenzi yokusombulula ingxaki yemihla ngemihla babonise ukwanda kwe-hippocampal kwisithuba seeveki nje ezisibhozo, ebonisa inkumbulo yokwenyani.²
Yiba nomfanekiso wepuzzle yeSudoku nganye "njengomthambo" omncinci wengqondo yakho. Kanye njengokuba ukuphakamisa iintsimbi kusakha imicu emitsha yezihlunu, ukuzaliswa ngendlela echanekileyo kwinani ngalinye kufuna iisekethe ze-neural, zibanyanzele ukuba baziqhelanise, bakhule, kwaye banxibelelane ngokufanelekileyo. Ngokuhamba kwexesha, olu nxibelelwano luphuculweyo luguqulela kwizakhono zokuqiqa ezibukhali, ukwenza izinto ezininzi ezingcono, kunye nesantya sokufunda esiphuculweyo.
Ingcebiso ekhawulezileyo: Qala inkqubo yakho yasekuseni ngephazili yobunzima "ephakathi". sudoku. Landela inkqubela yakho ngokuqaphela amaxesha okugqiba—ukuwabukela ehla kuyakhuthaza njengokubona isantya sakho sokubaleka siphucuka!
Isebenza njengeNdalo yokuPhuhlisa uxinzelelo kunye nokuSebenza ngengqondo
Kwihlabathi lethu elihlala likwidijithali, uxinzelelo lube yimeko engagqibekanga kwabaninzi. Phakathi kwee-imeyile, izaziso, kunye noluhlu olungapheliyo lwezinto-zokwenza, ingqondo yethu ayifane ifumane uxolo lomzuzwana. Ngena kwi-Sudoku: igridi elula ekhohlisayo enokukungenisa kwimeko yokugxila okuzolileyo eyaziwa ngokuba "kukuhamba."
flow, igama elithe layilwa sisazi ngengqondo uMihály Csíkszentmihályi, lichaza indawo emnandi apho umngeni udibana nesakhono, kwaye ixesha libonakala linyibilika.³ Xa ungena kwiphazili yeSudoku, i-prefrontal cortex yakho icofa iingcinga ezibuhlungu-akusekho kukhathazeka malunga nendibano yangomso okanye ingxabano yangobusuku obudlulileyo. Endaweni yoko, ingqalelo yakho epheleleyo ixhomekeke kumanani kunye nengqiqo, ukwehlisa i-cortisol (ihomoni yoxinzelelo) kunye nokukhuthaza ukuphumla.
Xa kuthelekiswa nokuskrola okwenziwa ngamajelo eendaba ezentlalo-umsebenzi onxibelelene nokwanda koxinzelelo-iSudoku ibonelela ngokuzibandakanya okusebenzayo kunye nomoya wokulawula. Ulingo olulawulwayo oluthelekisa ukusonjululwa kwephazili kucamngca olukhokelwayo lufumanise ukuba abathathi-nxaxheba abenze imizuzu eli-10 yepuzzle yenani lemihla ngemihla baxele ukuncipha okufanayo kuxinzelelo olubonwayo njengabo baqhelisela imithambo yengqondo.⁴
Iqhinga elisebenzayo: Gcina incwadana encinci yeSudoku kwidesika yakho. Nanini na xa usiva ukuwohloka kwemini okanye uxinezeleko, thatha “ikhefu lepuzzle” lemizuzu emihlanu endaweni yokufikelela kwifowuni yakho. Uya kubuyela emsebenzini uzolile, ubukhali, kwaye ulungele ukwenza imisebenzi enzima.
Isenokuthi iNciphise uMngcipheko wokuNciphisa kweNgcaciso eNxulumene nobudala
Njengoko sikhula, ubuchopho bethu ngokwemvelo bulahlekelwa bubukhali babo, kwaye iimeko ezifana nokukhubazeka okuphakathi kwengqondo kunye nesifo sengqondo esixhalabisayo sixhalabisa abaninzi. Kodwa uphando olukhulayo lubonisa ukuba imingeni yengqondo yemihla ngemihla-efana ne-Sudoku-inokwakha i-cognitive reserve ebambezelekayo, kwaye ngamanye amaxesha inokuthintela, ukuhla okuphawulekayo, omnye umzekelo ocacileyo obonisa izibonelelo zempilo zokudlala. sudoku.
Uphononongo olubalulekileyo lwelongitudinal oluqwalasela ama-2,800 abantu abadala kwishumi leminyaka lufumanise ukuba abo bazibandakanya kwimisebenzi yesiqhelo yokusombulula iiphazili bafumana ukuya kutsho kuma-30% amazinga acothayo okuhla kwenkumbulo xa kuthelekiswa nabangengabo ii-puzzlers.⁵ Esi siphumo sokukhusela sibalelwa kukuzilolonga kwengqondo okuqhubekayo okunikezelwa ziiphazili, ukomeleza ukomelela kwemithambo-luvo. Kwanamaxesha amafutshane, angaguquguqukiyo—imizuzu emihlanu ukuya kwelishumi ngosuku—idityaniswe kwiinyanga neminyaka ukuzisa izibonelelo ezinokulinganiswa.
Thatha umzekelo kaRichard, oneminyaka engama-72 ubudala odla umhlala-phantsi owaqalisa ukudlala iSudoku ukuze azalise iimvakwemini engasebenzi. Kwisithuba seenyanga ezintandathu, usapho lwakhe lwabona ukukhumbula okuphuculweyo kwencoko kunye namaxesha okuphendula ngokukhawuleza xa kudlala imidlalo yamakhadi. Uthi: “Ndiziva ndiphaphile yaye ndibandakanyeke ngakumbi, ngokungathi ingqondo yam inikwe ubomi obutsha.”
Umakhi Wemikhwa: Dibanisa iSudoku kwindlela yakho yangokuhlwa-tshintsha imizuzu eli-10 yexesha likamabonwakude ukuze ufumane iphazili ePhakathi. Kwiiveki kunye neenyanga, uya kutyala imali kwikamva elibukhali.
Ukuphucula uMgangatho wokuLala ngokuzola iindlela zangaphambi kokulala
Uyasokola ukucima ebusuku? Ukukhanya okuluhlaza okuvela kwizikrini kunye neengcinga zomdyarho kunokukugcina ujula kwaye ujike. Iipuzzle zesudoku eziprintwayo zibonelela ngolungelelwaniso olugqibeleleyo, umsebenzi wokulala wangaphambi kokulala ngaphandle kwesikrini othi uthobe ingqondo yakho. Unokukhuphela iiphazili ze-sudoku eziprintwa mahala kwa-Sudoku4Adults.
Kuphononongo olulawulwayo lokulala, abathathi-nxaxheba ababandakanyeka kwimizuzu eli-15 yepuzzle esekelwe ephepheni ngaphambi kokulala balala ngokomyinge wemizuzu eli-12 ngokukhawuleza kunabo bafunda kwithebhulethi.⁶ Indalo egxininise kodwa ephantsi ye-Sudoku iyayithulisa incoko yengqondo ehlala isenza sihlale siphaphile, inciphisa ukulala ngexesha lokulala kwaye ikhuthaza ukuqala kokulala.
Zama oku: shiya isipakisho esincinci seSudoku kwi-nightstand yakho kunye nepeni. Xa ulala phantsi, xhathisa umnqweno wokuskrola ifowuni yakho. Endaweni yoko, gqibezela iphazili ekhawulezayo kwisibane esithambileyo. Ukuzibandakanya okuthambileyo kwengqondo kunciphisa inguqu ukusuka ekuvukeni ukuya ebuthongweni obuzolileyo, kukunceda uvuke uzive uhlaziyekile.
IHack yococeko lokulala: Dibanisa i-Sudoku yakho yasebusuku ngekomityi yeti yemifuno engenacaffeine. Gxininisa kwinani ngalinye olibhalayo—phefumla kancinci kwaye uvumele uxinzelelo losuku luphele.
Ukomeleza iMood kunye noNyango lweMphefumlo
Imisebenzi embalwa ivelisa ukwaneliseka kwangoko kokugqiba iphazili ecela umngeni. Oko kuphumelela kwe-micro-win kubangela ukunyuka kwe-dopamine-i-neurotransmitter ehambelana nolonwabo kunye nomvuzo-ukuphakamisa isimo sakho sengqondo kunye nokukhuthaza ukomelela kweemvakalelo.⁷
Ukuziqhelanisa rhoqo neSudoku kukhulisa ingqondo yokukhula: endaweni yokoyika ukusilela, ufunda ukwamkela imiceli mngeni kwaye ubhiyozele inkqubela phambili eyongezelelweyo. Isikwere ngasinye esigcweleyo siqinisa ukuzimela ("Ndiyicombulula loo nto!"), Eqhubela phambili kwezinye iinkalo zobomi-imiboniso yomsebenzi, iiprojekthi zokudala, okanye intsebenziswano yoluntu.
Cinga nje ngoSarah, owayesokola emva kwemini kumsebenzi wakhe weshishini. Ngokunikezela ikhefu lakhe lekofu kwi-Sudoku, wafumana imo yokunyuselwa kwangoko kunye nokwandisa inkuthazo kumandla imini yonke. Uthi: “Ngalo lonke ixesha ndigqiba iphazili, ndiziva ngathi ndoyisile okuthile. "Indikhumbuza ukuba ndiyakwazi ukumelana nantoni na."
Ingcebiso yokuNyusa iMood: Emva kokusombulula iphazili, bhala phantsi ingcinga enye elungileyo okanye impumelelo kwijenali yeemvakalelo. Ngokuhamba kwexesha, lo mkhwa wesibini womeleza umanyano lwengqondo yakho phakathi kweSudoku kunye neemvakalelo ezakhayo.
Uwakha njani umkhwa weSudoku oZinzileyo wemihla ngemihla
Khetha Ubunzima obuLungileyo: Qala kumgangatho oPhakathi kwi sudoku ngoko uziva ucelomngeni kodwa awukoyiswa.
I-ankile kwindlela ekhoyo: Xhumanisa i-Sudoku kwisidlo sakusasa, ukuhamba kwakho, okanye ukuhlwa kwe-wind-down-consistency is key.
Iifomathi Zomxube: Jikelezisa phakathi kweepuzzle zokuprinta, iiapps eziphathwayo, kunye neegridi ezikwi-intanethi ukugcina izinto zintsha.
Landela umkhondo ophumeleleyo: Sebenzisa ikhalenda elula okanye usetyenziso lokulandela umkhondo ukuphawula usuku ngalunye usombulula iphazili-jonga ikhonkco lakho likhula!
Thetha noBuddy: Cela umngeni kumhlobo okanye ujoyine uluntu lwe-intanethi ye-Sudoku ukuze uphendule kunye nokhuphiswano lobuhlobo.
Ukusuka ekubuyiseleni ubuchopho bakho ukuya ekunyibilikeni koxinzelelo, ukuphucula ukulala, kunye nokuphucula imo yakho, iphazili yeSudoku ethobekileyo inikezela ngothotho lwezibonelelo zempilo-zonke kwimizuzu nje embalwa suku ngalunye. Ngaba ukulungele ukuguqula impilo yakho yengqondo kunye nokuba sempilweni? Qala isiko lakho lemizuzu emihlanu lemihla ngemihla ngoku: yiya ngapha sudoku kwaye ungene kumngeni wanamhlanje. Ingqondo yakho—kunye nempilo yakho—iya kukubulela.
Icandelo le-FAQ
I-Q1: Yintoni kanye kanye i-Sudoku kwaye ndiqala njani?
I-Sudoku yiphazili esekelwe kwingqiqo apho ugcwalisa igridi engu-9x9 ngoko umqolo ngamnye, ikholamu, kunye ne-3×3 subgrid iqulathe onke amanani ukusuka ku-1 ukuya ku-9. Ukuqala, chola iphazili elula okanye ephakathi sudoku, jonga ukubekwa ngokucacileyo kweseli enye, emva koko usebenzise ngokuqhubekayo amaqhinga okuphelisa kunye nepateni yokuqaphela.
I-Q2: Ndimele ndidlale ixesha elingakanani i-Sudoku ngosuku ngalunye ngezibonelelo zempilo?
kanye imizuzu emihlanu ukuya kwelishumi I-Sudoku yemihla ngemihla inokuzisa izibonelelo ezinokulinganiswa kwi-neuroplasticity, ukunciphisa uxinzelelo, kunye nokuphucula imo. Ukungaguquguquki kubaluleke ngaphezu kobude bexesha-iiseshoni ezimfutshane, zemihla ngemihla zifanelekile.
I-Q3: Ngaba i-Sudoku inokunceda ukuba sele ndiphantsi koxinzelelo oluninzi?
Ngokuqinisekileyo. I-Sudoku yenza a imeko yokuhamba-ukuntywiliselwa okugxininise okuphambukisa ingqalelo kwiinkxalabo, ukuthoba amanqanaba e-cortisol ngokufanayo nokucamngca kunye nokubonelela ngekhefu lengqondo kwangoko.
I-Q4: Ngaba kukho into efana ne-Sudoku eninzi?
Ngelixa i-Sudoku inomngcipheko ophantsi, ibhalansi ingundoqo. Nciphisa iiseshini ukuba Imizuzu ye-15-20 ukuba ubona ubunzima bamehlo okanye ukunciphisa ukugxila. Gcwalisa ixesha lephazili kunye neminye imisebenzi efana nokuhamba okanye ukunxibelelana nabanye.
Q5: Ndingazifumana phi iipuzzle zeSudoku ezikumgangatho ophezulu?
Ukufumana iiphazili ezintsha, ezilungelelaniswe kakuhle yonke imihla, ndwendwela icandelo eliPhakathi kwi sudoku, ebonelela ngeepuzzle eziprintwayo kunye nedijithali kuwo onke amanqanaba ezakhono.
IiReferensi zenqaku
Qeqeshela ubuNqweno bakho – Harvard Health Publishing
https://www.health.harvard.edu/mind-and-mood/train-your-brain
Ukwakha i-Cognitive Reserve inikezela ngoKhuseleko lweBrain kwi-Age Age – Harvard Health Publishing
https://www.health.harvard.edu/mind-and-mood/building-a-cognitive-reserve-offers-brain-protection-in-old-age
Impilo yengqondo kunye nabantu abadala abadala – Iziko leSizwe lokuguga
https://www.nia.nih.gov/health/brain-health/cognitive-health-and-older-adults
Umbutho wokuThatyathwa kweNxaxheba kwiPuzzle kunye noKuhla kweNkumbulo - Umbhalo we-American Medical Association ngePubMed Central
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3885259
Iinguqu zengqondo kunye neHippocampal iiveki kunye neminyaka emva koQeqesho lweMemori - Iingxelo zeSayensi
https://www.nature.com/articles/s41598-022-11636-4
Ukuhamba (ipsychology) -Wikipedia
https://en.wikipedia.org/wiki/Flow_(psychology)
UVavanyo loxinzelelo kunye neZalathi zoKuqonda kuMdlalo wePuzzle - Iimida kwiSyychology ngePubMed Central
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9985795
Ukusetyenziswa kwangokuhlwa kwe-eReaders eMitting Light kuchaphazela kakubi ukulala, iMelatonin, kunye neLatency yokulala. - Iinkqubo ze-National Academy of Sciences
https://www.pnas.org/doi/10.1073/pnas.1418490112 PNAS
