Ukuzivocavoca kunye nokukhusela

Ukulwa nesinye isikhohlela okanye ukubanda? Ngaba uziva udiniwe ngalo lonke ixesha? Unokuziva ungcono ukuba uthatha uhambo lwemihla ngemihla okanye ulandela umkhuba olula wokuzilolonga amaxesha ambalwa ngeveki.

Ukuzilolonga kunceda ukunciphisa amathuba akho okuba nesifo sentliziyo. Ikwagcina amathambo akho esempilweni kwaye omelele.

Asazi ngokuthe ngqo ukuba okanye njani ukuba umthambo uwonyusa njani umzimba wakho kwizigulo ezithile. Kukho iingcamango ezininzi. Nangona kunjalo, akukho nanye kwezi ngcamango eqinisekisiweyo. Ezinye zeethiyori zezi:

• Umsebenzi womzimba unokunceda ukukhupha iibhaktheriya kwimiphunga kunye neendlela zomoya. Oku kunokunciphisa ithuba lakho lokufumana umkhuhlane, umkhuhlane, okanye esinye isigulo.
• Ukuzivocavoca kubangela utshintsho kwii-antibodies kunye neeseli ezimhlophe zegazi (WBC). Ii-WBCs ngamajoni omzimba omzimba alwa nezifo. Ezi ntsholongwane okanye ii-WBCs zijikeleza ngokukhawuleza okukhulu, ukuze zikwazi ukufumanisa izigulo kwangoko kunokuba zazinjalo ngaphambili. Nangona kunjalo, akukho mntu waziyo ukuba olu tshintsho luyanceda na ukuthintela usulelo.
• Ukunyuka okufutshane kweqondo lobushushu emzimbeni ngexesha elifanelekileyo nasemva kokuzilolonga kunokuthintela ukukhula kwebhaktheriya. Oku kunyuka kobushushu kunokunceda umzimba ukuba ulwe nosulelo ngcono. (Oku kuyafana nokwenzekayo xa unefiva.)
• Ukuzilolonga kuthoba isantya sokukhutshwa kwehormones zoxinzelelo. Olunye uxinzelelo lwonyusa amathuba okugula. Amahormoni oxinzelelo asezantsi anokukhusela ekuguleni.

Ukuzivocavoca kulungile kuwe, kodwa, akufuneki ukugqithile. Abantu abasele bezilolonga akufuneki benze umthambo ngakumbi ukonyusa amajoni omzimba. Ukuzivocavoca umzimba okunzima, ixesha elide (njengokubaleka imarathon kunye noqeqesho olunzulu lokuzivocavoca) kunokubangela ingozi.

Izifundo zibonise ukuba abantu abalandela indlela yokuphila ethembekileyo, baxhamla kakhulu ekuqaliseni (kunye nokunamathela) kwinkqubo yokuzilolonga. Inkqubo yokumodareyitha inokubandakanya:

• Ukuhamba ngebhayisikile nabantwana bakho amaxesha ambalwa ngeveki
• Ukuthatha yonke imihla ukuhamba nge-20 ukuya kwi-30 yemizuzu
• Ukuya ejimini yonke imihla
• Ukudlala igalufa rhoqo

Ukuzilolonga kukwenza uzive usempilweni kwaye unamandla. Inokukunceda uzive ungcono ngesiqu sakho. Ke qhubeka, thatha iklasi ye-aerobics okanye uhambe olo hambo. Uya kuziva ungcono kwaye usempilweni ngayo.

Akukho bungqina bunamandla bokubonisa ukuba ukuthatha izongezo zokuzikhusela komzimba kunye nokusebenzisa umthambo kwehlisa ithuba lokugula okanye losulelo.

• Yoga
• Isibonelelo sokuzilolonga rhoqo
• Zilolonge imizuzu engama-30 ngosuku
• Ukuzilolonga

Eyona TM, iAsplund CA. Ukuzivocavoca umzimba. Ku: UMiller MD, uThompson SR. ii-eds. UDeLee, uDrez, kunye neMiller's Orthopedic Sports Medicine. Umhla we-5. IPhiladelphia, PA: Elsevier; 2020: isahl 6.

I-Jiang NM, iAbalos KC, iPetri WA. Izifo ezosulelayo kwimbaleki. Ku: UMiller MD, uThompson SR. ii-eds. UDeLee, uDrez, kunye neMiller's Orthopedic Sports Medicine. Umhla we-5. IPhiladelphia, PA: Elsevier; 2020: isahluko 17.

ILanfranco F, Ghigo E, iStrasburger CJ. IHormones kunye nokusebenza kwezemidlalo. Ku: UMelmed S, uAuchus RJ, uGoldfine AB, uKoenig RJ, uRosen CJ, ii-eds. Incwadi ebhaliweyo kaWilliam ye-Endocrinology. Umhla we-14. IPhiladelphia, PA: Elsevier; 2020: isahluko 27.