?O ka ho?onui ?ana i kāu mau ha?awina no ke olakino maika?i e like me ka ma?alahi e like me ka ho?omaopopo ?ana i ka pilina ma waena o ka ho?oikaika kino a me ka palekana. He mea ko?iko?i ka mālama ?ana i ke ko?iko?i a me ka ?ai kaulike no ka ho?oikaika ?ana i kou ?ōnaehana pale, akā he mea ko?iko?i ka ho?oikaika kino. ?Oiai ka luhi, hiki i ka ne?e pinepine ?ana i kou kino ke hā?awi i kahi mea hana ikaika e pale aku ai i nā ma?i. Eia nō na?e, pono e ho?omaopopo ?a?ole i like ka hopena o nā ho?oma?ama?a āpau i kāu ?ōnaehana pale. ?O ia ke kumu i kūkākūkā ai mākou me nā po?e akamai i a?o i ka hopena o ka ho?oikaika kino i ka ?ōnaehana pale, a makemake mākou e ka?ana like i kā lākou ?ike me ?oe.

Pehea e ho?oikaika ai ka ho?oikaika kino i kou ?ōnaehana pale?

?A?ole pono ka ho?oikaika kino i kou olakino no?ono?o, akā ho?omaika?i pū kekahi i kou ?ōnaehana pale, e like me ka loiloi ?epekema i pa?i ?ia ma ka Journal of Sport and Health Science ma 2019. Ua ?ike ?ia ka loiloi ?ana i ka ho?oikaika kino, ?oi aku ka ha?aha?a a me ke ki?eki?e. ho?okahi hola, hiki ke ho?onui i ka pane immune, ho?emi i ka pilikia o ka ma?i, a ho?oha?aha?a i nā pae ?ona. ?O ka mea kākau alaka?i o ke a?o ?ana, ?o David Nieman, DrPH, he polopeka ma ke ke?ena biology ma Appalachian State University a me ka luna o ka Human Performance Laboratory o ke kulanui, ua wehewehe ?o ia ka palena o ka helu o nā cell immune i loko o ke kino a makemake lākou e noho i loko o nā kiko lymphoid. a me nā kino, e like me ka spleen, kahi e kōkua ai i ke kaua ?ana i nā ma?i ma?i, bacteria, a me nā microorganism ?ē a?e e ho?oulu ai i ka ma?i.

Ho?omaika?i i ka Immunity me ka ma?amau

He hopena maika?i ka ho?oikaika kino i kāu ?ōnaehana pale, ?a?ole ia he manawa pōkole wale nō, akā ho?ohui pū kekahi. ?O ka pane koke ?ana mai kāu ?ōnaehana pale i ka wā ho?oikaika kino hiki ke ho?omau no kekahi mau hola, akā hiki i ka ho?oma?ama?a mau a me ka ho?oikaika mau ke ho?onui i kāu pane kūlohelohe i ka manawa. ?O ka ?oia?i?o, ua hō?ike ?ia kahi noi?i a Kauka Nieman a me kāna hui ?o ka hana ?ana i ka ho?oma?ama?a aerobic no nā lā ?elima a ?oi a?e paha o ka pule hiki ke hō?emi i ka ulu ?ana o nā ma?i o ka ?ōpū hanu luna ma mua o 40% i loko o 12 pule wale nō. No laila, ?o ka ho?okomo ?ana i ka ho?oikaika kino i kāu hana ma?amau i kēlā me kēia lā he ala maika?i ia e ho?onui ai i kou pale ?ana a mālama i ke olakino maika?i.

Pela no kou kino kino. Hiki i ka ho?oikaika kino ke hā?awi i ka hopena mau loa i kou olakino a maika?i. Ua ?ike nā mea noi?i ma ka British Journal of Sports Medicine ?a?ole hiki i ka hana kino ke ho?oha?aha?a wale i ka hopena o ka ma?i, akā ?o ka pa?akikī ho?i o COVID-19 a me ka hiki ke ho?okipa a make paha. E like me ka hale ho?oma?ema?e mau, hiki i ke ?ano ola mau ke alaka?i i ka ho?omaika?i ?ana i ka hana immune a me ke olakino holo?oko?a. No laila, e ho?oikaika i kāu hana ma?amau i kēlā me kēia lā a ?ike i nā hopena maika?i i hiki ke loa?a i kāu ?ōnaehana pale a me ka maika?i holo?oko?a.

"?O ka ho?oikaika kino ke ?ano o ka mālama hale no kou ?ōnaehana pale, hiki iā ia ke māka?ika?i i kou kino a ?ike a pale aku i nā ma?i bacteria a me nā ma?i ma?i," wahi a Kauka Nieman. ?A?ole hiki ke ho?oikaika wale i kekahi manawa a ke mana?o nei e loa?a kahi ?ōnaehana pale i hiki ke kūpa?a i nā ma?i. Ma ka hana mau ?ana i nā hana kino, ?oi aku ka mākaukau o kāu ?ōnaehana pale e pale aku i nā ma?i e ho?oulu ai i ka ma?i.

He ?oia?i?o kēia e like me kou mau makahiki. Hiki i ka ho?oikaika kino ma?amau ke kōkua i ka ho?oikaika ?ana i kou ?ōnaehana pale, ?a?ohe o kou mau makahiki. No laila, ?a?ole i lō?ihi ka ho?omaka ?ana e hana i ka ho?oikaika kino i ?āpana o kāu hana ma?amau i kēlā me kēia lā no ka ?ōnaehana pale olakino olakino a me ka maika?i holo?oko?a.

He aha ke ?ano ho?oikaika kino loa no ka ho?omaika?i ?ana i ke kino?

Eia na?e, he mea nui e ho?omaopopo ?a?ole like nā ?ano hana a pau i ko lākou hopena i ka ?ōnaehana pale. ?O ka ho?oikaika kino ?ana, e like me ka hele wāwae, ka holo ?ana, a i ?ole ke ka?a ka?a, ?o ia ka mea i mana?o nui ?ia e ka hapa nui o nā ha?awina e nānā ana i ka pilina ma waena o ka ho?oikaika kino a me ka palekana, me nā mea a Kauka Nieman. ?Oiai ?oi aku ka nui o ka noi?i e ho?oholo ai i ke ?ano o ka ho?oma?ama?a maika?i loa no ka ho?onui ?ana i ka pale ?ana, ?o ka hana mau ?ana i ka hana aerobic ha?aha?a a ikaika i hō?ike ?ia he hopena maika?i i ka ?ōnaehana pale.

-- Hele wāwae

Inā makemake ?oe i ka ho?oikaika ?ana i kāu ?ōnaehana pale me ka ho?oikaika kino, pono e mālama i ka ikaika ha?aha?a. Wahi a Kauka Nieman, ?o ka hele wāwae ?ana ma kahi o 15 mau minuke i kēlā me kēia mile he pahuhopu maika?i ia e ?imi ai. E kōkua ana kēia pace i ka ho?oulu ?ana i nā cell immune i loko o ke ka?a, hiki ke ho?omaika?i i kou olakino holo?oko?a. No nā ?ano ho?oikaika kino ?ē a?e, e like me ka holo ?ana a i ?ole ka holo ka?a, mana?o e hō?ea ma kahi o 70% o kou pu?uwai ki?eki?e loa. Ua hō?ike ?ia kēia pae o ka ikaika i ka ho?onui ?ana i ka pale. Eia nō na?e, he mea nui e ho?olohe i kou kino a ?a?ole e ho?oikaika ikaika iā ?oe iho, ?oiai inā e ho?omaka ana ?oe e ho?oikaika kino a i ?ole nā ????ma?i olakino.

-- Nā Hana Hana HIIT

?O ka ?epekema e pili ana i ka hopena o ka ho?oma?ama?a wā ki?eki?e ki?eki?e (HIIT) i ka pale ?ana i kaupalena ?ia. Ua mana?o kekahi mau ha?awina e hiki i ka HIIT ke ho?omaika?i i ka hana immune, a?o nā mea ?ē a?e ?a?ohe hopena. ?O kahi ha?awina 2018 i pa?i ?ia ma ka puke pai "Arthritis Research & Therapy," i kālele ?ia i nā ma?i ma?i arthritis, ?ike ?ia hiki i ka HIIT ke ho?onui i ka pale ?ana. Eia nō na?e, ?ike ?ia kahi noi?i 2014 ma ka "Journal of Inflammation Research" ?a?ole i ho?oha?aha?a nā ha?awina HIIT i ka palekana.

Ma ke?ano laulā, e like me kā Dr. Neiman, palekana paha nā hana ho?oma?ama?a no kou pale ?ana. "Ua ma?a ko mākou kino i kēia ?ano ho?i, ?oiai no kekahi mau hola, ?oiai ?a?ole ia he ho?oikaika ikaika nui," wahi a Kauka Neiman.

-- A?o ikaika

Eia hou, inā ?oe e ho?omaka ana i kahi papahana ho?oma?ama?a ikaika, ?oi aku ka maika?i o ka ho?omaka me nā mea kaupaona māmā a nānā i ke ?ano kūpono e hō?emi i ka pilikia o ka hō?eha. Ke pi?i a?e kou ikaika a me kou ho?omanawanui, hiki iā ?oe ke ho?onui mālie i ke kaumaha a me ka ikaika o kāu ho?oma?ama?a. E like me kēlā me kēia ?ano ho?oikaika kino, pono e ho?olohe i kou kino a ho?omaha i nā lā e pono ai.

Ma ke?ano laulā, ?o ke kī i ka ho?oikaika ?ana i kāu ?ōnaehana pale ma o ka ho?oma?ama?a ?ana he kūlike a me nā ?ano like ?ole. Hiki ke kōkua i ka ho?omaika?i ?ana i kou olakino holo?oko?a a me ka hō?emi ?ana i kou pilikia o ka ma?i. Eia nō na?e, pono e ho?omana?o ?o ka ho?oma?ama?a wale ?ana ?a?ole ia he mea hō?oia i ka ma?i, a pono e hui pū ?ia me ka mea?ai olakino, ka hiamoe kūpono, a me nā ?enehana ho?okele pilikia no nā hopena maika?i loa.

# He aha ke ?ano o nā lako ho?oikaika kino i loa?a?