Komanso tcherani khutu ku izi Kodi kupalasa njinga kungalimbikitse chitetezo chanu cha mthupi?Kodi kuwonjezera?Tinakambirana ndi asayansi a m’madera ena kuti tione ngati kupitirizabe kuyenda panjinga kwa nthaŵi yaitali kungakhudze chitetezo cha thupi lathu.
Pulofesa Geraint Florida-James (Florida) ndi mkulu wofufuza zamasewera, Health and exercise Science ku Napier University ku Edinburgh komanso mkulu wa maphunziro a Scottish Mountain Bike Center.Ku Scottish Mountain Bike Center, komwe amawongolera ndi kuphunzitsa anthu okwera m'mapiri othamanga, akuumirira kuti kupalasa njinga ndi ntchito yabwino kwa iwo omwe akufuna kulimbikitsa chitetezo chathupi lawo.
“M’mbiri ya chisinthiko cha anthu, sitinakhalepo ongokhala, ndipo kafukufuku wasonyeza mobwerezabwereza kuti kuchita masewera olimbitsa thupi kuli ndi ubwino waukulu, kuphatikizapo kuwongolera chitetezo cha m’thupi.Tikamakalamba, thupi lathu limayamba kuchepa, ndipo chitetezo chamthupi chimakhalanso chimodzimodzi.Chomwe tiyenera kuchita ndikuchepetsa kuchepa uku momwe tingathere.Momwe mungachepetse kuchepa kwa ntchito ya thupi?Kukwera njinga ndi njira yabwino yopitira.Chifukwa kaimidwe koyenera ka njinga kamapangitsa kuti thupi likhale lothandizira panthawi yochita masewera olimbitsa thupi, silimakhudza kwambiri minofu ndi mafupa.Zachidziwikire, tiyenera kuyang'ana pakuchita masewera olimbitsa thupi (kulimba / kutalika / pafupipafupi) ndikupumula / kuchira kuti tiwonjezere phindu la masewera olimbitsa thupi kuti chitetezo cha mthupi chitetezeke.
Osachita masewera olimbitsa thupi, koma samalani kuti musambe m'manja Florida-James pulofesa wamkulu wophunzitsa oyendetsa mapiri osankhika nthawi wamba, koma kuzindikira kwake kumakhudzanso kumapeto kwa sabata monga okwera njinga nthawi yopuma, adati chinsinsi ndi momwe mungasungire bwino. : ” monga maphunziro onse, ngati inu sitepe ndi sitepe, lolani thupi pang'onopang'ono kusintha kuonjezera kuthamanga, zotsatira zake zikhala bwino.Ngati muthamangira kuchita bwino ndi kuchita masewera olimbitsa thupi mopambanitsa, kuchira kwanu kumacheperachepera, ndipo chitetezo chanu cha mthupi chimachepa kwambiri, kumapangitsa kukhala kosavuta kuti mabakiteriya ndi ma virus alowe m'thupi lanu.Komabe, mabakiteriya ndi ma virus sangapewedwe, chifukwa chake kulumikizana ndi odwala kuyenera kupewedwa panthawi yolimbitsa thupi.
Ngati mliriwu utiphunzitsa kalikonse, ndiye kuti ukhondo ndiwo mfungulo ya kukhala athanzi.” Iye anawonjezera kuti, “Kwa zaka zambiri, ndakhala ndikuphunzitsa zimenezi mwa othamanga, ndipo ngakhale kuti nthaŵi zina zimakhala zovuta kuzitsatira, zilibe kanthu kaya. umakhala wathanzi kapena kutenga kachilomboka.Mwachitsanzo, muzisamba m’manja pafupipafupi;ngati n'kotheka, khalani kutali ndi mlendo, mophweka ngati osadzaza mu cafe panthawi yopuma yopita njinga;pewani nkhope yanu, mkamwa, ndi maso anu.—— Kodi izi zikumveka zodziwika bwino?M'malo mwake, tonse tikudziwa, koma anthu ena nthawi zonse amachita zinthu zosafunikira izi mosazindikira.Ngakhale kuti tonsefe tikufuna kubwerera ku moyo wathu wakale posachedwa, njira zopewera izimomwe tingathere, kusamala kumeneku kungatifikitse mu 'chibadwa chatsopano' chamtsogolo kuti tikhale athanzi.”
Ngati mumakwera pang'ono m'nyengo yozizira, mungalimbikitse bwanji chitetezo chanu?
Chifukwa cha nthawi yochepa ya dzuwa, nyengo yocheperako, ndipo zimakhala zovuta kuchotsa chisamaliro cha zogona kumapeto kwa sabata, kuyendetsa njinga m'nyengo yozizira ndizovuta kwambiri.Kuphatikiza pa njira zaukhondo zomwe zatchulidwa pamwambapa, Pulofesa Florida-James adanena kuti "kulinganiza".Anati: "Muyenera kudya zakudya zopatsa thanzi, zopatsa mphamvu zama calorie, makamaka mukayenda nthawi yayitali.Kugona n'kofunikanso kwambiri, sitepe yofunikira kuti thupi liziyenda bwino, komanso chinthu china chothandizira kukhala ndi thanzi labwino komanso kuchita masewera olimbitsa thupi.
Njira sizinafotokozedwepo mophweka "Sipanakhalepo njira yothetsera chitetezo cha mthupi lathu, koma tiyenera kusamala nthawi zonse ku zotsatira za zinthu zosiyanasiyana pa chitetezo cha mthupi muzochitika zosiyanasiyana.Kuwonjezera apo, kupsinjika maganizo ndi chinthu chofunika kwambiri chimene nthaŵi zambiri anthu amachinyalanyaza.”Okwera maulendo ataliatali nthawi zambiri amadwala panthawi yamavuto (monga kuferedwa, kusuntha, kulephera mayeso, kapena kusweka kwa chikondi / ubale).“Kupanikizika kowonjezereka kwa chitetezo chamthupi kumatha kukhala kokwanira kuwakankhira kumatenda, ndiye m'pamene tiyenera kukhala tcheru kwambiri.Koma kuti tikhale ndi chiyembekezo, tingayesenso kudzipangitsa tokha kukhala osangalala, njira yabwino ndiyo kukwera awosangalala, njira yabwino ndiyo kukwera njinga panja, zinthu zosiyanasiyana zosangalatsa zopangidwa ndi masewera zimachititsa kuti munthu aliyense azisangalala.” Anawonjezeranso kuti, pulofesa wa ku Florida James.
Mukuganiza chiyani?
Katswiri wina wochita masewera olimbitsa thupi komanso chitetezo chamthupi, Dr. John Campbell (John Campbell) wa University of Bath in Health, adafalitsa kafukufuku mu 2018 ndi mnzake James Turner (James Turner): "Kodi kuthamanga marathon kumawonjezera chiopsezo cha matenda?" Inde, inde.Kafukufuku wawo adayang'ana zotsatira za m'ma 1980 ndi 1990, zomwe zidapangitsa kuti anthu ambiri azikhulupirira kuti mitundu ina ya masewera olimbitsa thupi (monga kupirira) imachepetsa chitetezo chamthupi ndikuwonjezera chiopsezo cha matenda (monga chimfine).Zolakwika izi zatsimikiziridwa makamaka kuti ndi zabodza, koma zikupitirirabe mpaka lero.
Dr Campbell adati chifukwa chake kuthamanga marathon kapena kukwera njinga yamtunda wautali kungakhale kovulaza kwa inu mutha kuwunikidwa m'njira zitatu.Dr Campbell anafotokoza kuti: “Choyamba, pali malipoti akuti othamanga amatha kutenga kachilomboka akathamanga mpikisano wothamanga kwambiri kuposa omwe sachita masewera olimbitsa thupi (omwe sachita mpikisano).Komabe, vuto la maphunzirowa ndiloti othamanga a marathon amatha kukhala ndi tizilombo toyambitsa matenda opatsirana kusiyana ndi machitidwe osachita masewera olimbitsa thupi.Choncho, si masewera olimbitsa thupi omwe amachititsa kuti chitetezo cha mthupi chitetezeke, koma kuchita nawo masewera olimbitsa thupi (marathon) komwe kumawonjezera chiopsezo chowonekera.
“Chachiwiri, kwakhala kulingaliridwa kwa nthawi yayitali kuti mtundu waukulu wa antibody womwe umagwiritsidwa ntchito m'malovu, -—, umatchedwa 'IgA' (IgA ndi imodzi mwazodzitetezera mkamwa).Zowonadi, maphunziro ena m'ma 1980 ndi 1990 adawonetsa kuchepa kwa IgA m'malovu pambuyo pochita masewera olimbitsa thupi nthawi yayitali.Komabe, maphunziro ambiri asonyeza kale zotsatira zosiyana.Tsopano zikuwonekeratu kuti zinthu zina - monga thanzi la mano, kugona, nkhawa / kupsinjika maganizo - ndi amkhalapakati amphamvu kwambiri a IgA ndipo ali ndi zotsatira zambiri kuposa kuchita masewera olimbitsa thupi.
"Chachitatu, zoyesera zasonyeza mobwerezabwereza kuti chiwerengero cha maselo oteteza thupi m'magazi chimachepa m'maola angapo pambuyo pochita masewera olimbitsa thupi (ndikuwonjezeka panthawi yolimbitsa thupi).Zinkaganiziridwa kuti kuchepa kwa maselo a chitetezo cha mthupi kumachepetsa chitetezo cha mthupi komanso kumawonjezera kutengeka kwa thupi.Chiphunzitsochi chimakhala chovuta, chifukwa kuchuluka kwa maselo oteteza thupi kumakonda kukhazikika pakatha maola angapo (ndipo 'kubwereza' mwachangu kuposa maselo atsopano a chitetezo).Chomwe chingachitike pakangotha maola ochita masewera olimbitsa thupi ndi chakuti maselo oteteza chitetezo cha mthupi amagawidwanso kumadera osiyanasiyana a thupi, monga m'mapapo ndi m'matumbo, kuti chitetezo cha mthupi chiziyang'anira tizilombo toyambitsa matenda.
kuyang'anira tizilombo toyambitsa matenda.Chifukwa chake, kuchepa kwa WBC pambuyo pochita masewera olimbitsa thupi sikuwoneka ngati koyipa. ”
Chaka chomwecho, kafukufuku wina wochokera ku King's College London ndi University of Birmingham adapeza kuti kuchita masewera olimbitsa thupi pafupipafupi kumatha kuletsa chitetezo chamthupi kutsika ndikuteteza anthu ku matenda ndi --, ngakhale kafukufukuyu adachitika buku la coronavirus lisanawonekere.Kafukufukuyu, wofalitsidwa mu nyuzipepala ya Aging Cell (Cell Aging), adatsata oyenda mtunda wautali 125 --, ena mwa iwo tsopano ali ndi zaka za m'ma 60 ndipo - adapeza kuti chitetezo chawo cha mthupi chili ndi zaka 20.Ofufuzawo amakhulupirira kuti kuchita masewera olimbitsa thupi muukalamba kumathandiza anthu kuyankha bwino katemera ndipo motero kupewa bwino matenda opatsirana monga fuluwenza.
Nthawi yotumiza: Feb-15-2023