Ukwandisa ukusebenza kwakho kwimpilo engcono kulula njengokuqonda unxibelelwano phakathi komthambo kunye nokhuseleko. Ulawulo loxinzelelo kunye nokutya okunesondlo kubalulekile ekomelezeni amajoni akho omzimba, kodwa umthambo nawo udlala indima ebalulekileyo. Nangona uziva udiniwe, ukushukuma umzimba wakho rhoqo kunokunika isixhobo esinamandla sokulwa nosulelo. Nangona kunjalo, kubalulekile ukuqaphela ukuba ayizizo zonke imithambo ezinefuthe elifanayo kumajoni akho omzimba. Yiyo loo nto siye sathethana neengcali ezifunde ngefuthe lomthambo kumajoni omzimba, kwaye singathanda ukwabelana nawe ngezimvo zabo.

Imithambo iYongeza Njani Inkqubo Yakho Yamajoni omzimba?

Ukuzivocavoca akuxhamli nje kuphela impilo yakho yengqondo, kodwa kwandisa amajoni akho omzimba, ngokutsho kophononongo lwezenzululwazi olupapashwe kwiJenali yeMidlalo kunye neSayensi yezeMpilo ngo-2019. iyure, inokunyusa ukuphendula komzimba, ukunciphisa umngcipheko wokugula, kunye namanqanaba aphantsi okuvuvukala. Umbhali okhokelayo wophononongo, uDavid Nieman, uGqrPH, unjingalwazi kwisebe lebhayoloji kwiYunivesithi yase-Appalachian State kunye nomlawuli weYunivesiti yeLabhoratri yoMsebenzi woMntu, uchaze ukuba inani leeseli zokhuselo lomzimba zilinganiselwe kwaye zihlala zihlala kwizicubu ze-lymphoid. kunye namalungu, afana ne-spleen, apho ancedisa ukulwa neentsholongwane, iibhaktheriya, kunye nezinye ii-microorganisms ezibangela izifo.

Ukuphuculwa koKhuseleko ngokuQeqeshayo

Umthambo unempembelelo entle kumajoni akho omzimba, engeyiyo nje eyethutyana, kodwa nawo ayanda. Impendulo ekhawulezileyo kwi-immune system ngexesha lokuzilolonga inokuhlala iiyure ezimbalwa, kodwa ukuzivocavoca rhoqo kunye nokuzivocavoca rhoqo kunokuphucula impendulo yakho yokuzivikela ngexesha. Enyanisweni, uphando olwenziwa nguGqr. Nieman kunye neqela lakhe lubonise ukuba ukwenza umthambo we-aerobic iintsuku ezintlanu okanye ngaphezulu ngeveki kunokunciphisa iziganeko zentsholongwane ephezulu yokuphefumula ngaphezu kwe-40% kwiiveki nje ze-12. Ke, ukubandakanya umthambo kwindlela yakho yemihla ngemihla inokuba yindlela esebenzayo yokomeleza ukungakhuseleki kwakho kunye nokugcina impilo entle iyonke.

Kukwanjalo nakwi-immune system. Ukuzivocavoca rhoqo kunokubonelela ngempembelelo ehlala njalo kwimpilo yakho yonke kunye nokuphila kakuhle. Abaphandi kwiBritish Journal of Sports Medicine bafumanise ukuba ukuzivocavoca umzimba okungapheliyo akunakuthoba nje umngcipheko wosulelo, kodwa kunye nobungqongqo be-COVID-19 kunye nokubakho kokulaliswa esibhedlele okanye ukufa. Njengendlu ehlala icocekile, indlela yokuphila esebenzayo inokukhokelela ekuphuculeni ukusebenza komzimba kunye nempilo yonke. Ke, yenza umthambo ube yinxalenye yendlela yakho yemihla ngemihla kwaye ubone iziphumo ezilungileyo ezinokuba nazo kumajoni akho omzimba kunye nempilo yonke.

UGqr. Nieman wathi: "Umthambo usebenza njengendlela yokugcina amajoni akho omzimba, okwenza ukuba ajikeleze umzimba wakho kwaye abone kwaye alwe neebhaktheriya kunye neentsholongwane. Akunakwenzeka ukuba wenze umthambo ngamaxesha athile kwaye ulindele ukuba nesistim somzimba esikwaziyo ukumelana nezigulo. Ngokuzibhokoxa rhoqo, umxokomezelo wakho wokuzikhusela kwizifo uxhobela ngakumbi ukuzikhusela kwiintsholongwane ezibangela ukugula.

Oku kuhlala kuyinyani njengoko ukhula. Ukuzilolonga rhoqo kunokunceda ukugcina amajoni akho omzimba omelele, kungakhathaliseki ubudala bakho. Ke, alikho ixesha lokuba uqale ukwenza umthambo ube yinxalenye yenkqubo yakho yemihla ngemihla yesistim somzimba esisempilweni kunye nokuba sempilweni jikelele.

Loluphi olona didi luFanekayo lokuzilolonga ekuPhuculeni ukugonyeka?

Nangona kunjalo, kubalulekile ukuqaphela ukuba ayizizo zonke iindlela zokuzilolonga ezilinganayo kwimiphumo yazo kwi-immune system. Ukuzivocavoca kwe-Aerobic, njengokuhamba, ukugijima, okanye ukuhamba ngebhayisikili, kuye kwaba yinto ekugxilwe kuyo uninzi lwezifundo ezivavanya ubudlelwane phakathi kokuzivocavoca kunye nokukhuseleka, kubandakanywa noDkt Nieman. Ngelixa uphando oluthe kratya lufuneka ukumisela olona hlobo lulolona lufanelekileyo lokuzilolonga ukunyusa izinga lokhuselo lomzimba, ukuzibandakanya rhoqo kwimodareyitha ukuya kwisenzo esinamandla se-aerobic kubonakaliswe kunempembelelo entle kumajoni omzimba.

-- Ukuhamba

Ukuba unomdla wokomeleza amajoni akho omzimba ngokwenza umthambo, kubalulekile ukugcina ubunzulu obuphakathi. NgokukaGqr. Nieman, ukuhamba ngesantya esimalunga nemizuzu eli-15 ngemayile yinjongo elungileyo onokuyijolisa. Esi santya siya kunceda ukufumana iiseli zomzimba kwi-circulation, ezinokuthi ziphucule impilo yakho yonke. Kwezinye iintlobo zokuzilolonga, njengokubaleka okanye ukukhwela ibhayisekile, jonga ukufikelela malunga nama-70% owona mlinganiselo uphezulu wokubetha kwentliziyo yakho. Eli nqanaba lokuqina libonakaliswe ukuba liyasebenza ekwandiseni ukukhuseleka. Nangona kunjalo, kubalulekile ukumamela umzimba wakho kwaye ungazityhala kakhulu, ngakumbi ukuba usaqala ukwenza umthambo okanye uneengxaki zempilo.

-- HIIT Ukuzilolonga

Inzululwazi ngempembelelo yoqeqesho lwexesha eliphakamileyo (HIIT) kwi-immunity ilinganiselwe. Olunye uphononongo lucebise ukuba i-HIIT inokuphucula ukusebenza kwamajoni omzimba, ngelixa abanye bengafumani mpembelelo. Uphononongo luka-2018 olupapashwe kwijenali ethi "Arthritis Research & Therapy," egxile kwizigulana ze-arthritis, yafumanisa ukuba i-HIIT inokonyusa amandla omzimba. Nangona kunjalo, uphononongo luka-2014 kwi "Journal of Inflammation Research" yafumanisa ukuba ukusebenza kwe-HIIT akuwehlisi ukhuselo lomzimba.

Ngokubanzi, ngokukaGqr. Neiman, ukuzilolonga ngexesha lekhefu kunokwenzeka ukuba kukhuseleke kukhuseleko lwakho. "Imizimba yethu isetyenziselwa le ndalo yokubuyela emva nangaphandle, nokuba ziiyure ezimbalwa, nje ukuba kungenamsebenzi ongapheliyo wokuzilolonga," kusho uDkt Neiman.

-- Uqeqesho lwamandla

Ukongezelela, ukuba uqala inkqubo yoqeqesho lwamandla, kungcono ukuba uqale ngeentsimbi ezilula kwaye ugxininise kwifomu efanelekileyo yokunciphisa umngcipheko wokulimala. Njengoko amandla akho kunye nonyamezelo lukhula, unokunyusa kancinci kancinci ubunzima kunye nokuqina kokuzilolonga kwakho. Njengalo naluphi na uhlobo lomthambo, kubalulekile ukumamela umzimba wakho kwaye uthathe iintsuku zokuphumla njengoko kufuneka.

Ngokubanzi, isitshixo sokunyusa amajoni akho omzimba ngokuzilolonga kukungaguquguquki kunye nokwahluka. Inkqubo yokuzivocavoca ejikelezayo equka umxube womsebenzi we-aerobic, uqeqesho lwamandla, kunye nokuzolula kunokunceda ukuphucula impilo yakho yonke kunye nokunciphisa umngcipheko wokugula. Nangona kunjalo, kubalulekile ukukhumbula ukuba umthambo wodwa awusosiqinisekiso sokugula, kwaye kufuneka udibaniswe nokutya okunempilo, ukulala ngokwaneleyo, kunye neendlela zokulawula uxinzelelo ukuze ufumane iziphumo ezingcono.

# Zeziphi iintlobo zezixhobo zokuzilolonga ezikhoyo?