- Kujtesa, trajnimi dhe p\u00ebrqendrimi \u2013 p\u00ebrkufizimet<\/em> <\/li>\n\n
- Cilat jan\u00eb fazat e p\u00ebrpunimit t\u00eb informacionit t\u00eb marr\u00eb rishtazi?<\/em> <\/li>\n\n
- Metoda p\u00ebr memorie dhe p\u00ebrqendrim m\u00eb t\u00eb mir\u00eb<\/em> <\/li><\/ul>
N\u00ebse jeni nx\u00ebn\u00ebs i shkoll\u00ebs s\u00eb mesme, student i kolegjit, punoni me nj\u00eb sasi t\u00eb madhe informacioni ose thjesht d\u00ebshironi t\u00eb p\u00ebrmir\u00ebsoni aft\u00ebsit\u00eb tuaja t\u00eb memorizimit dhe t\u00eb p\u00ebrqendrimit, duhet t\u00eb kujdeseni p\u00ebr aktivitetin tuaj mendor. N\u00eb k\u00ebt\u00eb artikull, ne do t\u00eb hedhim nj\u00eb v\u00ebshtrim fillestar n\u00eb ndryshimin midis t\u00eb m\u00ebsuarit dhe kujtes\u00ebs, dhe lidhjen e pazgjidhshme midis t\u00eb dyjave. Ne do t\u00eb shpjegojm\u00eb mekanizmin e p\u00ebrpunimit t\u00eb informacionit t\u00eb ri dhe do t\u00eb sugjerojm\u00eb 4 m\u00ebnyra efektive p\u00ebr memorie dhe p\u00ebrqendrim m\u00eb t\u00eb mir\u00eb. <\/p>
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Kujtesa dhe t\u00eb m\u00ebsuarit<\/strong> <\/h2>
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Kujtesa dhe t\u00eb m\u00ebsuarit jan\u00eb thelb\u00ebsore p\u00ebr individualitetin e nj\u00eb personi. Ato na lejojn\u00eb t\u00eb ruajm\u00eb ve\u00e7antin\u00eb ton\u00eb dhe t\u00eb p\u00ebrdorim p\u00ebrvojat tona t\u00eb kaluara n\u00eb t\u00eb ardhmen. <\/p>
Kujtesa<\/strong>\u00a0<\/p>
<\/p>
Ky \u00ebsht\u00eb procesi me t\u00eb cilin informacionet nga mjedisi dhe nga trupi yn\u00eb kodohen, ruhen dhe riprodhohen n\u00eb trurin e njeriut. Karakterizohet si aft\u00ebsia e trurit p\u00ebr t\u00eb mbajtur p\u00ebr periudha t\u00eb ndryshme kohore gjurm\u00ebt e formuara p\u00ebr shkak t\u00eb aktivizimit t\u00eb sistemeve shqisore. <\/p>
Llojet e kujtes<\/strong>\u00ebs<\/strong>:<\/strong> <\/p>
- Kujtesa ndijore<\/strong> – kur mbajm\u00eb mend informacionin p\u00ebr nj\u00eb koh\u00eb t\u00eb shkurt\u00ebr, p\u00ebr shembull disa sekonda. \u00cbsht\u00eb automatik dhe ne nuk mund ta kontrollojm\u00eb. Ka lloje t\u00eb ndryshme si ikonike p\u00ebr imazhet, ekoike p\u00ebr tingujt dhe haptike p\u00ebr prekjen. <\/li><\/ul>
- Kujtesa afatshkurt\u00ebr<\/strong> – ne i mbajm\u00eb mend gj\u00ebrat n\u00eb nj\u00eb koh\u00eb nga disa sekonda n\u00eb rreth nj\u00eb minut\u00eb. Ne mund t\u00eb rrisim kapacitetin ton\u00eb t\u00eb kujtes\u00ebs duke e ndar\u00eb dhe mbajtur mend informacionin n\u00eb pjes\u00eb. <\/li><\/ul>
- Kujtesa afatgjat\u00eb<\/strong> – ruajtja e informacionit p\u00ebr nj\u00eb periudh\u00eb t\u00eb gjat\u00eb kohore, madje edhe gjat\u00eb gjith\u00eb jet\u00ebs.\u00a0<\/li><\/ul>
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Trajnimi\u00a0\u00a0<\/h3>
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Nj\u00eb proces me an\u00eb t\u00eb t\u00eb cilit ne fitojm\u00eb njohuri p\u00ebr bot\u00ebn dhe ndryshojm\u00eb sjelljen ton\u00eb. Kjo varet kryesisht nga kujtesa, pasi njohurit\u00eb q\u00eb kemi p\u00ebrvet\u00ebsuar dhe ruajtur n\u00eb memorie jan\u00eb kuadri brenda t\u00eb cilit njohurit\u00eb e reja inkorporohen p\u00ebrmes asociacioneve dhe nd\u00ebrveprimeve. <\/p>
P\u00ebrqendrimi<\/strong>\u00a0<\/p>
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Aft\u00ebsia e mendjes p\u00ebr t’u fokusuar n\u00eb nj\u00eb detyr\u00eb, mendim ose aktivitet t\u00eb caktuar, duke reduktuar shp\u00ebrqendrimet dhe duke e drejtuar v\u00ebmendjen te nj\u00eb objekt ose q\u00ebllim specifik. \u00cbsht\u00eb \u00e7el\u00ebsi p\u00ebr arritjen e efektivitetit n\u00eb m\u00ebsim, pun\u00eb, sport, apo \u00e7do aktivitet tjet\u00ebr q\u00eb k\u00ebrkon angazhim t\u00eb plot\u00eb dhe fokusim t\u00eb v\u00ebmendjes s\u00eb p\u00ebrgjithshme. <\/p>
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P\u00ebrpunimi i informacionit<\/strong> <\/h2>
<\/p>
Procesi i p\u00ebrpunimit t\u00eb informacionit p\u00ebrfshin disa faza kryesore: <\/p>
- Kodimi<\/strong>: ky \u00ebsht\u00eb procesi me t\u00eb cilin informacioni i marr\u00eb nga shqisat regjistrohet dhe p\u00ebrpunohet. <\/li>\n\n
- Ruajtja<\/strong>: pasi informacioni t\u00eb jet\u00eb koduar, ai ruhet n\u00eb kujts\u00ebn afatshkurt\u00ebr ose afatgjat\u00eb p\u00ebr p\u00ebrdorim n\u00eb t\u00eb ardhmen. <\/li><\/ul>
- Riprodhimi: <\/strong>informacioni i ruajtur “rikthehet” dhe p\u00ebrdoret si p\u00ebrgjigje ndaj sinjaleve ose pyetjeve t\u00eb caktuara (kujtohet kur nevojitet). <\/li>\n\n
- T\u00eb harruarit:<\/strong> humbja e nj\u00eb pjese t\u00eb informacionit t\u00eb ruajtur n\u00eb kujtes\u00ebn ton\u00eb. <\/li><\/ul>
Pasi ju prezantuam me kuptimin e termave baz\u00eb q\u00eb jan\u00eb objekt i k\u00ebtij artikulli, n\u00eb vijim ju prezantojm\u00eb me 4 teknika p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar kujtes\u00ebn dhe p\u00ebrqendrimin tuaj. <\/p>
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St\u00ebrvitje p\u00ebr trupin dhe mendjen<\/strong> <\/h2>
![\"\"](\"https:\/\/wedo.outcondev.com\/wp-content\/uploads\/2024\/04\/1.png\")
<\/figure>Ushtrimet e shpeshta kan\u00eb nj\u00eb efekt pozitiv jo vet\u00ebm n\u00eb trup, por edhe n\u00eb aktivitetin mendor dhe p\u00ebrqendrimin p\u00ebr disa arsye: <\/p>
P\u00ebrmir\u00ebsoni qarkullimin:<\/strong> aktiviteti fizik stimulon muskulin e zemr\u00ebs q\u00eb t\u00eb punoj\u00eb n\u00eb m\u00ebnyr\u00eb m\u00eb efikase, duke p\u00ebrshpejtuar ritmin e zemr\u00ebs dhe duke pompuar m\u00eb shum\u00eb gjak n\u00eb inde dhe organe, duke p\u00ebrfshir\u00eb trurin. Kjo i siguron trurit m\u00eb shum\u00eb oksigjen dhe l\u00ebnd\u00eb ushqyese, gj\u00eb q\u00eb mb\u00ebshtet dhe p\u00ebrmir\u00ebson funksionin e tij. <\/p>
Reduktoni stresin dhe ankthin<\/strong>: aktiviteti fizik ndihmon trurin t\u00eb \u00e7liroj\u00eb endorfinat, t\u00eb cilat jan\u00eb hormone natyrale p\u00ebr t\u00eb leht\u00ebsuar stresin dhe p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar humorin. K\u00ebto substanca veprojn\u00eb si analgjezik\u00eb dhe antidepresiv\u00eb natyral\u00eb. Ato zvog\u00eblojn\u00eb ndjesin\u00eb e dhimbjes dhe p\u00ebrmir\u00ebsojn\u00eb humorin. Nivelet e hormoneve t\u00eb stresit si kortizoli dhe adrenalina n\u00eb trup reduktohen n\u00eb p\u00ebrputhje me rrethanat. Kjo redukton p\u00ebrgjigjen fiziologjike n\u00eb nj\u00eb moment ankthi. Gjithashtu, fokusimi n\u00eb ushtrimet fizike e b\u00ebn mendjen t\u00eb lir\u00eb nga mendimet dhe shqet\u00ebsimet stresuese.\u00a0<\/p>
Kjo shk\u00ebputje nga stresi kontribuon shum\u00eb n\u00eb sh\u00ebndetin mendor dhe p\u00ebr k\u00ebt\u00eb arsye kontiboun edhe p\u00ebr memorie dhe p\u00ebrqendrim m\u00eb t\u00eb mir\u00eb. <\/p>
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Marrja e substancave t\u00eb dobishme p\u00ebr kujtes\u00eb dhe p\u00ebrqendrim m\u00eb t\u00eb mir\u00eb<\/strong> <\/h2>
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Ushqimi i duhur \u00ebsht\u00eb thelb\u00ebsor p\u00ebr p\u00ebrmir\u00ebsimin e kujtes\u00ebs dhe p\u00ebrqendrimit duke siguruar substancat e nevojshme q\u00eb truri t\u00eb funksionoj\u00eb n\u00eb m\u00ebnyr\u00eb efektive. Vitaminat B, t\u00eb cilat gjenden n\u00eb ushqime t\u00eb tilla si vez\u00ebt, brokoli dhe bishtajore, luajn\u00eb nj\u00eb rol ky\u00e7 n\u00eb sh\u00ebndetin e sistemit nervor, duke ndihmuar kujtes\u00ebn dhe p\u00ebrqendrimin. <\/p>
Citicolina<\/strong> \u00ebsht\u00eb nj\u00eb substanc\u00eb e r\u00ebnd\u00ebsishme p\u00ebr sintez\u00ebn e acetilkolin\u00ebs, e cila \u00ebsht\u00eb p\u00ebrgjegj\u00ebse p\u00ebr funksionet njoh\u00ebse si kujtesa dhe v\u00ebmendja. P\u00ebrmir\u00ebson metabolizmin e trurit dhe efikasitetin e proceseve t\u00eb trurit. Acidet yndyrore omega-3, t\u00eb cilat mund t\u00eb gjenden n\u00eb peshk, luajn\u00eb nj\u00eb rol ky\u00e7 n\u00eb sh\u00ebndetin e trurit dhe mb\u00ebshtesin aktivitetin mendor. <\/p>
Seleni<\/strong> \u00ebsht\u00eb nj\u00eb tjet\u00ebr mineral ky\u00e7 q\u00eb luan nj\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb funksionimin optimal t\u00eb trurit dhe ndikon pozitivisht n\u00eb kujtes\u00ebn dhe p\u00ebrqendrimin p\u00ebr nj\u00eb s\u00ebr\u00eb arsyesh. Ndihmon n\u00eb luftimin e radikaleve t\u00eb lira n\u00eb trup. K\u00ebto mund t\u00eb d\u00ebmtojn\u00eb qelizat n\u00eb tru dhe t\u00eb kontribuojn\u00eb n\u00eb nj\u00eb r\u00ebnie t\u00eb funksionit njoh\u00ebs. Si nj\u00eb antioksidant, seleni mund t\u00eb mbroj\u00eb trurin nga ky lloj d\u00ebmtimi dhe t\u00eb ndihmoj\u00eb n\u00eb ruajtjen e sh\u00ebndetit t\u00eb sistemit nervor. <\/p>
Seleni<\/strong> \u00ebsht\u00eb gjithashtu i p\u00ebrfshir\u00eb n\u00eb rregullimin e qarkullimit t\u00eb gjakut. Qarkullimi i mir\u00eb n\u00eb tru \u00ebsht\u00eb i r\u00ebnd\u00ebsish\u00ebm p\u00ebr shp\u00ebrndarjen optimale t\u00eb oksigjenit dhe l\u00ebnd\u00ebve ushqyese t\u00eb nevojshme p\u00ebr aktivitetin e duhur mendor. \u00cbsht\u00eb gjithashtu e r\u00ebnd\u00ebsishme p\u00ebr sh\u00ebndetin e gj\u00ebndr\u00ebs tiroide, e cila \u00ebsht\u00eb e p\u00ebrfshir\u00eb n\u00eb rregullimin e neurotransmetuesve. Mosbalancimi i tiroides mund t\u00eb \u00e7oj\u00eb n\u00eb probleme me kujtes\u00ebn dhe p\u00ebrqendrimin. Ushqimet e pasura me selen jan\u00eb: arrat braziliane, thjerr\u00ebzat, mishi i pul\u00ebs, t\u00ebrsh\u00ebra, selino. <\/p>
P\u00ebrve\u00e7 p\u00ebrfshirjes s\u00eb substancave t\u00eb dobishme t\u00eb lartp\u00ebrmendura n\u00eb diet\u00ebn ton\u00eb, ne mund t’i marrim ato edhe duke marr\u00eb suplemente cil\u00ebsore. Marrja e k\u00ebtyre suplementeve p\u00ebr p\u00ebrmir\u00ebsimin e memories dhe p\u00ebrqendrimit do t\u00eb na siguroj\u00eb sasin\u00eb optimale t\u00eb “ushqimit t\u00eb trurit” dhe p\u00ebr rrjedhoj\u00eb do t\u00eb parandaloj\u00eb efektet an\u00ebsore t\u00eb tejkalimit t\u00eb doz\u00ebs ditore t\u00eb konsumit. <\/p>
Selenogin Super<\/strong><\/a> <\/strong>\u00ebsht\u00eb nj\u00eb produkt i till\u00eb me nj\u00eb kombinim inovativ t\u00eb substancave t\u00eb sh\u00ebndetshme p\u00ebr trurin (xhinko biloba, selen, vitamina B dhe citicoline) q\u00eb mb\u00ebshtesin aktivitetin mendor dhe elasticitetin e qelizave nervore. Ai p\u00ebrmir\u00ebson qarkullimin e gjakut n\u00eb tru dhe n\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb rrit p\u00ebrqendrimin dhe leht\u00ebson kryerjen e aktiviteteve t\u00eb p\u00ebrditshme t\u00eb t\u00eb menduarit. <\/p>
![\"\"](\"https:\/\/wedo.outcondev.com\/wp-content\/uploads\/2024\/04\/DSCF2475.jpg\")
<\/figure>Marrja e rregullt e Selenogin Super,<\/strong> p\u00ebrve\u00e7se mb\u00ebshtet kujtes\u00ebn dhe p\u00ebrqendrimin, qarkullimin e gjakut n\u00eb tru, ka nj\u00eb efekt pozitiv t\u00eb provuar p\u00ebr tinitus dhe lufton stresin oksidativ. <\/p>
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Gjum\u00eb i mir\u00eb dhe kujtes\u00eb<\/strong> <\/h2>
![\"\"](\"https:\/\/wedo.outcondev.com\/wp-content\/uploads\/2024\/04\/3-1.png\")
<\/figure>Gjumi cil\u00ebsor luan nj\u00eb rol ky\u00e7 n\u00eb ruajtjen dhe p\u00ebrmir\u00ebsimin e kujtes\u00ebs dhe aft\u00ebsive t\u00eb p\u00ebrqendrimit. <\/p>
K\u00ebtu jan\u00eb disa m\u00ebnyra se si gjumi i mir\u00eb ndikon n\u00eb kujtes\u00ebn: <\/p>
- Konsolidimi i memories<\/strong> – kalimi i informacionit nga kujtesa afatshkurt\u00ebr n\u00eb at\u00eb afatgjat\u00eb. Gjumi adekuat \u00ebsht\u00eb i r\u00ebnd\u00ebsish\u00ebm p\u00ebr procesin e konsolidimit, pasi n\u00ebn ndikimin e fazave t\u00eb ndryshme t\u00eb gjumit, truri p\u00ebrpunon dhe organizon informacionin e marr\u00eb gjat\u00eb dit\u00ebs. K\u00ebshtu, kujtimi dhe mbajtja e informacionit t\u00eb ri p\u00ebr nj\u00eb periudh\u00eb m\u00eb t\u00eb gjat\u00eb p\u00ebrmir\u00ebsohet. <\/li><\/ul>
- Forcimi i lidhjeve nervore<\/strong>: gjumi adekuat ndihmon n\u00eb forcimin e lidhjeve nervore, gj\u00eb q\u00eb kontribuon n\u00eb proceset e t\u00eb m\u00ebsuarit dhe ruajtjen e njohurive dhe aft\u00ebsive t\u00eb reja. <\/li><\/ul>
- P\u00ebrmir\u00ebsimi i funksionit njoh\u00ebs:<\/strong> gjumi i mir\u00eb p\u00ebrmir\u00ebson aft\u00ebsit\u00eb tona si v\u00ebmendja, p\u00ebrqendrimi, zgjidhja e problemeve dhe kreativiteti. <\/li><\/ul>
Ekziston nj\u00eb lidhje e ngusht\u00eb midis gjumit cil\u00ebsor dhe kujtes\u00ebs p\u00ebr funksionimin optimal t\u00eb trurit dhe ruajtjen e informacionit t\u00eb ri. <\/p>
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Teknika p\u00ebr memorizimin efektiv<\/strong> <\/h2>
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B\u00ebrja e asociacioneve: <\/strong>lidhja e informacionit t\u00eb ri me fakte ose situata t\u00eb njohura mund ta b\u00ebj\u00eb m\u00eb t\u00eb leht\u00eb t\u00eb kujtohet. P\u00ebrdorimi i figurave ose shprehjeve shoq\u00ebruese mund t\u00eb jet\u00eb gjithashtu i dobish\u00ebm. <\/p>
P\u00ebrdorimi i teknologjis\u00eb: <\/strong>p\u00ebrdorimi i aplikacioneve dhe faqeve t\u00eb ndryshme t\u00eb internetit q\u00eb ofrojn\u00eb metoda dhe teste interaktive mund t\u00eb jet\u00eb i dobish\u00ebm p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar memorizimin dhe p\u00ebrqendrimin. <\/p>
T\u00eb m\u00ebsuarit aktiv<\/strong>: p\u00ebrfshirja n\u00eb diskutime, ushtrime, reflektim dhe zgjidhja e problemeve mund t\u00eb ndihmoj\u00eb n\u00eb ruajtjen m\u00eb t\u00eb mir\u00eb t\u00eb materialit pasi angazhimi me detyr\u00ebn aktivizon pjes\u00eb t\u00eb ndryshme t\u00eb trurit. <\/p>
Menaxhimi i koh\u00ebs: <\/strong>krijimi i nj\u00eb programi t\u00eb t\u00eb m\u00ebsuarit dhe menaxhimit t\u00eb koh\u00ebs mund t\u00eb ndihmoj\u00eb n\u00eb sigurimin e koh\u00ebs s\u00eb mjaftueshme p\u00ebr t\u00eb m\u00ebsuar dhe praktikuar aft\u00ebsit\u00eb. P\u00ebr shembull, mund t\u00eb provoni metod\u00ebn popullore Pomodoro. Kjo \u00ebsht\u00eb nj\u00eb teknik\u00eb q\u00eb i ndihmon nx\u00ebn\u00ebsit t\u00eb p\u00ebrmir\u00ebsojn\u00eb p\u00ebrqendrimin dhe produktivitetin e tyre duke alternuar periudhat e studimit dhe pushimit. Kjo metod\u00eb do t’ju ndihmoj\u00eb t\u00eb p\u00ebrqendroheni n\u00eb detyr\u00ebn tuaj p\u00ebr nj\u00eb koh\u00eb t\u00eb caktuar (p\u00ebr shembull, 25 minuta) dhe m\u00eb pas duhet t\u00eb shp\u00ebrqendroheni me nj\u00eb pushim t\u00eb shkurt\u00ebr (5 minuta). <\/p>
K\u00ebto jan\u00eb vet\u00ebm disa nga metodat e t\u00eb m\u00ebsuarit q\u00eb mund t\u00eb jen\u00eb efektive n\u00eb p\u00ebrmir\u00ebsimin e ruajtjes dhe p\u00ebrqendrimit t\u00eb informacionit. \u00cbsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb eksperimentoni dhe t\u00eb gjeni at\u00eb metod\u00eb ose kombinim metodash q\u00eb funksionon m\u00eb mir\u00eb p\u00ebr ju. Zgjedhja e nj\u00eb metode t\u00eb p\u00ebrshtatshme t\u00eb t\u00eb m\u00ebsuarit mund t\u00eb ndryshoj\u00eb n\u00eb var\u00ebsi t\u00eb preferencave, koh\u00ebs dhe nevojave individuale t\u00eb secilit person. <\/p>
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Si p\u00ebrfundim:<\/em><\/strong> <\/h2>
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P\u00ebr t\u00eb shijuar nj\u00eb kujtes\u00eb t\u00eb dobishme dhe p\u00ebrqendrim t\u00eb mir\u00eb, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb kujdeseni p\u00ebr sh\u00ebndetin e trurit. <\/p>
Kjo mund t\u00eb b\u00ebhet duke filluar t\u00eb ushqeheni m\u00eb sh\u00ebndetsh\u00ebm, duke ushtruar n\u00eb m\u00ebnyr\u00eb aktive, duke alternuar periudhat e pun\u00ebs mendore dhe pushimit dhe gjithashtu duke p\u00ebrfshir\u00eb marrjen e suplementeve p\u00ebr kujtes\u00ebn dhe p\u00ebrqendrimin. Suplementet e besueshme dhe t\u00eb provuara si Selenogin Super jan\u00eb krijuar posa\u00e7\u00ebrisht p\u00ebr t\u00eb stimuluar dhe p\u00ebrmir\u00ebsuar aktivitetin ton\u00eb mendor, fokusin dhe aft\u00ebsin\u00eb p\u00ebr t’u p\u00ebrqendruar. <\/p>
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____________________________________________________________<\/em><\/strong> <\/p>
FAQ:<\/em><\/strong> <\/h3>
Si dhe sa tableta n\u00eb dit\u00eb p\u00ebr t\u00eb marr\u00eb Selenogin Super?<\/em><\/strong> <\/p>
- Doza e rekomanduar p\u00ebr t\u00eb rriturit \u00ebsht\u00eb 1-2 kapsula n\u00eb dit\u00eb pas ngr\u00ebnies. <\/li><\/ul>
Sa koh\u00eb duhet t’i kushtohet aktivitetit fizik p\u00ebr t\u00eb arritur efektet pozitive n\u00eb performanc\u00ebn mendore dhe p\u00ebrqendrimin?<\/em><\/strong> <\/p>
- P\u00ebr k\u00ebt\u00eb q\u00ebllim p\u00ebrgjith\u00ebsisht rekomandohet mesatarisht 30 deri n\u00eb 60 minuta n\u00eb dit\u00eb, t\u00eb pakt\u00ebn pes\u00eb dit\u00eb n\u00eb jav\u00eb. Kjo mund t\u00eb p\u00ebrfshij\u00eb lloje t\u00eb ndryshme ushtrimesh si ecja, vrapimi, \u00e7iklizmi, noti ose aktivitetet n\u00eb palest\u00ebr. \u00cbsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb zgjidhni nj\u00eb lloj aktiviteti q\u00eb ju p\u00eblqen dhe q\u00eb mund ta kryeni rregullisht p\u00ebr t’ju mbajtur t\u00eb motivuar. Edhe periudhat e shkurtra t\u00eb aktivitetit fizik, si\u00e7 jan\u00eb pushimet e shkurtra p\u00ebr sh\u00ebtitje, mund t\u00eb ken\u00eb nj\u00eb efekt pozitiv n\u00eb aktivitetin dhe p\u00ebrqendrimin e trurit. <\/li><\/ul>
Burimet:<\/em><\/strong> <\/p>
- https:\/\/www.mayoclinic.org\/healthy-lifestyle\/healthy-aging\/in-depth\/memory-loss\/art-20046518<\/a> <\/li>\n\n
- https:\/\/www.stuwo.at\/en\/blog\/brainfood\/?gad_source=1&gclid=CjwKCAjw48-vBhBbEiwAzqrZVOUO_RU8-c7Kj9JCwrVsd-BJmFIBShKNqeu2wUYsIbnbxhoCVQBw0<\/a> <\/li>\n\n
- https:\/\/www.sjsm.org\/2023\/03\/study-techniques-for-medical-students\/<\/a> <\/li><\/ul>","protected":false},"excerpt":{"rendered":"
Si t\u00eb rrisni kujtes\u00ebn dhe p\u00ebrqendrimin me 4 metoda\u00a0 M\u00eb e r\u00ebnd\u00ebsishmja: N\u00ebse jeni nx\u00ebn\u00ebs i shkoll\u00ebs s\u00eb mesme, student i kolegjit, punoni me nj\u00eb sasi t\u00eb madhe informacioni ose thjesht d\u00ebshironi t\u00eb p\u00ebrmir\u00ebsoni aft\u00ebsit\u00eb tuaja t\u00eb memorizimit dhe t\u00eb p\u00ebrqendrimit, duhet t\u00eb kujdeseni p\u00ebr aktivitetin tuaj mendor. N\u00eb k\u00ebt\u00eb artikull, ne do t\u00eb hedhim […]<\/p>\n","protected":false},"author":7,"featured_media":15919,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[213,79],"tags":[],"class_list":["post-16051","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-per-kujtese","category-te-gjitha"],"acf":[],"yoast_head":"\n
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- https:\/\/www.stuwo.at\/en\/blog\/brainfood\/?gad_source=1&gclid=CjwKCAjw48-vBhBbEiwAzqrZVOUO_RU8-c7Kj9JCwrVsd-BJmFIBShKNqeu2wUYsIbnbxhoCVQBw0<\/a> <\/li>\n\n
- https:\/\/www.mayoclinic.org\/healthy-lifestyle\/healthy-aging\/in-depth\/memory-loss\/art-20046518<\/a> <\/li>\n\n
- P\u00ebr k\u00ebt\u00eb q\u00ebllim p\u00ebrgjith\u00ebsisht rekomandohet mesatarisht 30 deri n\u00eb 60 minuta n\u00eb dit\u00eb, t\u00eb pakt\u00ebn pes\u00eb dit\u00eb n\u00eb jav\u00eb. Kjo mund t\u00eb p\u00ebrfshij\u00eb lloje t\u00eb ndryshme ushtrimesh si ecja, vrapimi, \u00e7iklizmi, noti ose aktivitetet n\u00eb palest\u00ebr. \u00cbsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb zgjidhni nj\u00eb lloj aktiviteti q\u00eb ju p\u00eblqen dhe q\u00eb mund ta kryeni rregullisht p\u00ebr t’ju mbajtur t\u00eb motivuar. Edhe periudhat e shkurtra t\u00eb aktivitetit fizik, si\u00e7 jan\u00eb pushimet e shkurtra p\u00ebr sh\u00ebtitje, mund t\u00eb ken\u00eb nj\u00eb efekt pozitiv n\u00eb aktivitetin dhe p\u00ebrqendrimin e trurit. <\/li><\/ul>
- Doza e rekomanduar p\u00ebr t\u00eb rriturit \u00ebsht\u00eb 1-2 kapsula n\u00eb dit\u00eb pas ngr\u00ebnies. <\/li><\/ul>
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- Forcimi i lidhjeve nervore<\/strong>: gjumi adekuat ndihmon n\u00eb forcimin e lidhjeve nervore, gj\u00eb q\u00eb kontribuon n\u00eb proceset e t\u00eb m\u00ebsuarit dhe ruajtjen e njohurive dhe aft\u00ebsive t\u00eb reja. <\/li><\/ul>
- T\u00eb harruarit:<\/strong> humbja e nj\u00eb pjese t\u00eb informacionit t\u00eb ruajtur n\u00eb kujtes\u00ebn ton\u00eb. <\/li><\/ul>
- Ruajtja<\/strong>: pasi informacioni t\u00eb jet\u00eb koduar, ai ruhet n\u00eb kujts\u00ebn afatshkurt\u00ebr ose afatgjat\u00eb p\u00ebr p\u00ebrdorim n\u00eb t\u00eb ardhmen. <\/li><\/ul>
- Kodimi<\/strong>: ky \u00ebsht\u00eb procesi me t\u00eb cilin informacioni i marr\u00eb nga shqisat regjistrohet dhe p\u00ebrpunohet. <\/li>\n\n
- Kujtesa afatgjat\u00eb<\/strong> – ruajtja e informacionit p\u00ebr nj\u00eb periudh\u00eb t\u00eb gjat\u00eb kohore, madje edhe gjat\u00eb gjith\u00eb jet\u00ebs.\u00a0<\/li><\/ul>
- Kujtesa afatshkurt\u00ebr<\/strong> – ne i mbajm\u00eb mend gj\u00ebrat n\u00eb nj\u00eb koh\u00eb nga disa sekonda n\u00eb rreth nj\u00eb minut\u00eb. Ne mund t\u00eb rrisim kapacitetin ton\u00eb t\u00eb kujtes\u00ebs duke e ndar\u00eb dhe mbajtur mend informacionin n\u00eb pjes\u00eb. <\/li><\/ul>
- Cilat jan\u00eb fazat e p\u00ebrpunimit t\u00eb informacionit t\u00eb marr\u00eb rishtazi?<\/em> <\/li>\n\n