?kwalite mgbat? ah? g? maka ah?ike ka mma d? mfe d?ka ?gh?ta njik? d? n'etiti mgbat? ah? na mgbochi. Nlek?ta nchekas? na nri kwes?r? ekwes? d? mkpa maka ?kwalite usoro ah? ji al?so ?r?a ?g?, mana mmega ah? na-ekerekwa òkè d? mkpa. N'agbanyegh? na ike gw?r? g?, ?meghar? ah? g? mgbe niile nwere ike inye ngwá ?r? d? ike iji l?so ?r?a ?g?. Agbanyegh?, ? d? mkpa ?mara na ? b?gh? mmega ah? niile nwere otu mmet?ta na sistemu ah? ji al?so ?r?a ?g?. Ya mere, any? na nd? ?kachamara nyochara mmet?ta mmega ah? na-enwe na usoro ah? ji al?so ?r?a ?g?, any? ga-ach? ?k?r? g? ngh?ta ha.

Kedu ka mmega ah? si eme ka sistemu ah? ji al?so ?r?a ?g? d?kwuo elu?

Mmega ah? ? b?gh? naan? na-erite uru nke uche g?, kamakwa ? na-eme ka usoro ah? ji al?so ?r?a ?g? d?kwuo elu, d?ka nyocha sayens? nke e bip?tara na Journal of Sport and Health Science na 2019. Nlele ah? ch?p?tara na mmega ah?, kar?s?a mmega ah? na-agafegh? oke ruo n'ogo d? elu na-ad?ru ala kar?a. otu awa, nwere ike ?bawanye nzaghachi mgbochi ?r?a, belata ihe ize nd? nke ?r?a, ma belata ?kwa mbuf?t. Onye ndu akwukwo nke akwukwo a, David Nieman, DrPH, onye pr?fes? na ngalaba bayoloji na Mahadum Appalachian State na onye isi ulo akwukwo nke Human Performance Laboratory, k?wara na ?n? ?g?g? nke mkp?r? nd? na-al?so ?r?a ?g? n'ime ah? nwere oke ma ha na-ebi na an? ah? lymphoid. na ak?k? ah?, d? ka splin, ebe ha na-enyere aka ?l?so nje virus, nje bacteria na ?m? nje nd? ?z? na-akpata ?r?a ?g?.

?ganihu emelitere site na mgbe niile

Mmega ah? nwere mmet?ta d? mma na usoro ah? ji al?so ?r?a ?g? g?, nke na-ab?gh? naan? nwa oge, kamakwa mkpok?ta. Nzaghachi ozugbo sitere na usoro ah? ji al?so ?r?a ?g? n'oge mmega ah? nwere ike ?d?ru awa ole na ole, mana mmega ah? na-agbanwe agbanwe na mgbe niile nwere ike ?kwalite nzaghachi mgbochi g? ka oge na-aga. N'ezie, otu nnyocha Dr. Nieman na nd? otu ya mere gosiri na itinye aka na mgbat? ah? nke ikuku ruo ?b?ch? ise ma ? b? kar?a n'izu nwere ike ibelata ?r?a nke ak?k? iku ume elu site na 40% n'ime nan? izu iri na ab??. Yab?, itinye mmega ah? n'ime usoro ihe omume g? kwa ?b?ch? nwere ike ?b? ?z? d? irè iji kwalite mgbochi g? na ijikwa ah?ike zuru oke.

Otu ihe ah? na-aga maka usoro ah? ji al?so ?r?a ?g?. Mmega ah? mgbe niile nwere ike inye mmet?ta na-ad?gide ad?gide na ah?ike na ?d?mma g? dum. Nd? ?r? nyocha na British Journal of Sports Medicine ch?p?tara na mmega ah? na-agbanwe agbanwe nwere ike ? b?gh? naan? ibelata ihe ize nd? nke ibute ?r?a, kamakwa ogo COVID-19 na ohere nke ?l? ?gw? ma ? b? ?nw?. D? nn?? ka ?l? na-ad? ?cha mgbe nile, ibi nd? na-ar?si ?r? ike mgbe nile nwere ike iduga n'?r? ?r? mgbochi na ah?ike zuru oke. Yab?, mee mmega ah? ka ? b?r? ak?k? nke usoro ? na-eme kwa ?b?ch? wee h? mmet?ta d? mma ? nwere ike inwe na sistemu ah? ji al?so ?r?a ?g? na ?d? mma n'ozuzu ya.

"Mmega ah? na-ar? ?r? d? ka ?d? nke nchekwa ?l? maka usoro ah? ji al?so ?r?a ?g?, na-enyere ya aka icheghar? ah? g? ma ch?p?ta na ?l?so nje bacteria na nje ?g?," Dr. Nieman kwuru. ? gagh? ekwe omume naan? imega ah? mgbe ?f?d? ma na-at? anya inwe usoro ah? ji al?so ?r?a ?g? nke na-egbochi ?r?a. Site n'imega ah?? mgbe nile, usoro ah?? ji al?so ?r?a ?g? na-ad? njikere nke ?ma iji gbochie nje nd? na-akpata ?r?a.

Nke a ka b? eziokwu ?b?lagodi ka ? na-aka. Mmega ah? mgbe niile nwere ike inye aka mee ka usoro ah? ji al?so ?r?a ?g? sie ike, n'agbanyegh? af? g?. Ya mere, ? d?gh? mgbe akaha ?malite ime mgbat? ah? ka ? b?r? ak?k? nke usoro g? kwa ?b?ch? maka usoro ah? ji al?so ?r?a ?g? na ah?ike zuru oke.

Kedu ?d? mmega ah? kachas? d? irè maka ?kwalite mgbochi?

Otú ? d?, ? d? mkpa ?mara na ? b?gh? ?d? mmega ah? niile hà nhata na mmet?ta ha na usoro ah? ji al?so ?r?a ?g?. Mmega ah? nke ikuku, d? ka ije ije, ?gba ?s?, ma ? b? ?gba ígwè, b? ebe a na-elekwas? anya n'?t?t? ?m?m? na-enyocha mmek?r?ta d? n'etiti mmega ah? na mgbochi, g?nyere nke Dr. Nieman. ? b? ezie na ach?r? nyocha ?z? iji ch?p?ta ?d? mmega ah? kachas? mma maka ?kwalite mgbochi, itinye aka mgbe niile n'ime oke ikuku ma na-ar?si ?r? ike na-enwe mmet?ta d? mma na usoro ah? ji al?so ?r?a ?g?.

-- Ije ije

? b?r? na ? nwere mmas? n'?kwalite usoro ah? ji al?so ?r?a ?g? site na mmega ah?, ? d? mkpa ka ? n?gide na-enwe oke ike. D? ka Dr. Nieman si kwuo, ?ga ije n'?z? d? ihe d? ka nkeji iri na ise n'otu mile b? ezigbo ihe mgbaru ?s? a ch?r?. Usoro a ga - enyere aka iweta sel nd? na - al?so ?r?a ?g? na-ekesa, nke nwere ike ime ka ah?ike g? d?kwuo mma. Maka ?d? mmega ah? nd? ?z?, d? ka ?gba ?s? ma ? b? ?gba ígwè, bu n'obi iru 70% nke oke obi obi g?. E gosiputara ?kwa ike a ka ? d? irè n'?bawanye ihe mgbochi. Otú ? d?, ? d? mkpa ige ah? g? nt? ma ghara ?kwanye onwe g? ike, kar?s?a ma ? b?r? na ? na-amalite imega ah? ma ? b? nwee ?n?d? ah?ike ? b?la.

--ar? ?r? HIIT

Sayens? na mmet?ta nke ?z?z? etiti oge d? elu (HIIT) na mgbochi nwere oke. ?f?d? ?m?m? na-at? aro na HIIT nwere ike imeziwanye ?r? mgbochi ?r?a, ebe nd? ?z? ah?gh? mmet?ta ? b?la. Nnyocha 2018 e bip?tara na akw?kw? ak?k? "Arthritis Research & Therapy," nke lekwas?r? anya na nd? ?r?a ogbu na nkwonkwo, ch?p?tara na HIIT nwere ike ?kwalite mgbochi. Otú ? d?, ?m?m? 2014 na "Journal of Inflammation Research" ch?p?tara na mgbat? HIIT ad?gh? ebelata ihe mgbochi.

N'ozuzu, d? ka Dr. Neiman si kwuo, mgbat? mgbat? ah? nwere ike ?d? mma maka nchebe g?. "A na-eji ah? any? eme ihe maka ?d?d? az? na az?, ?b?lagodi awa ole na ole, ? b?r?haala na ? b?gh? mmega ah? d? elu na-ad?gh? akw?s? akw?s?," ka Dr. Neiman kwuru.

-- ?z?z? ike

Na mgbakwunye, ? b?r? na ? na-amalite mmemme ?z?z? ike, ? ga-akacha mma ?malite site na ?d? ar? d? mfe ma lekwas? anya n'?d? kwes?r? ekwes? iji belata ihe ize nd? nke mmer? ah?. Ka ike na ntachi obi g? na-abawanye, ? nwere ike jiri nway?? nway?? m?baa ibu na ike nke mgbat? ah? g?. D? ka ? d? n'?d? mmega ah? ? b?la, ? d? mkpa ige ah? g? nt? ma were ?b?ch? zuru ike d?ka ? d? mkpa.

N'ozuzu, isi ihe na-eme ka usoro ah? ji al?so ?r?a ?g? d?kwuo elu site na mmega ah? b? nkw?si ike na ?d? d? iche iche. Usoro mmega ah? nke ?ma nke na-ag?nye ngwak?ta nke mmega ah? nke ikuku, ?z?z? ike, na mgbat? ah? nwere ike inye aka mee ka ah?ike g? d?kwuo mma ma belata ohere ? nwere ?r?a. Otú ? d?, ? d? mkpa iburu n'uche na naan? mmega ah? ab?gh? ihe na-ekwe nkwa megide ?r?a, na ekwes?r? ijik?ta ya na nri d? mma, ?ra zuru oke, na usoro nlek?ta nchekas? maka nsonaaz? kacha mma.

# Kedu ?d? ak?r?ngwa ah?ike d??