Ko kukurovedza muviri kwakanyanya kunoderedza kusachengetedza kwako uye kukuita kuti urware here?
Kutsvakurudza kuri kuzarura kuwirirana pakati pekuongororwa, nguva dzose yekurovedza muviri uye simba rakasimba rekudzivirira muviri. Zvisinei, kune humwe uchapupu hwokuti kunyanya kushanda zvakanyanya kunogona kuderedza kusagadzikana uye kunogona kukuita iwe kurwara.
Ivhareji yevanhu vakuru ine maviri kusvika matatu matatu ekuputika kwepabonde gore negore. Isu tinosangana nemavirusi zuva rega rega, asi vamwe vanhu vanoita sevanowanzosangana nekubata zvirwere kana chirwere.
Izvi zvinotevera zvose zvave zvichibatanidzwa nehutachiona hwekudzivirira muviri uye kuwedzerwa njodzi yekubata zvirwere:
- Kushungurudzika
- Kudya kwakashata
- Kuneta uye kusava nehope
- Sodya fodya
- Age akwegura
- Overtraining syndrome
Kuyevedza Kwakawanda Kudai Kunogona Kuderedza Kusagadzikana
Pane humwe uchapupu hwokuti kunyanya kushanda zvakanyanya kunogona kuderedza kusapinda. Kutsvakurudza kuri kuratidza kuti maminitsi anopfuura 90 ekukwirira kwekutsungirira kwekudzidzira zvinogona kuita kuti vatambi vanorwara kurwara kwemaawa makumi mana nemaviri mushure mekugadzirira. Izvi zvakakosha ruzivo kune avo vanoita makwikwi muzviitiko zvekare zvakadai marathons kana triathlons.
Zviratidzo zvakanyanya zvinoita sokuti zvinokonzera kuderera kwenguva pfupi mumuviri wezvirwere. Kutsvakurudza kwakawana kuti panguva yekushingaira muviri, muviri unobereka mahomoni anokonzera chirwere chisingaperi.
Cortisol uye adrenaline, inozivikanwa sehomoni dzinoshungurudza, inokonzera ropa uye cholesterol maitiro uye inodzvinyirira zvirwere zvemuviri.
Izvi zvakabatanidzwa pakuwedzera kwehutano kune hutachiona muvashandi vanotsungirira mushure mokuvhima kwakanyanya (zvakadai se marathon runoshanda kana Ironman-distance triathlon kudzidziswa).
Kana iwe uri kurovedzwa kwezviitiko zvekutsungirira-izvo, chikamu chinokosha chekudzidzisa kwako kunofanira kuva kusanganisira zororo rakakwana uye mazuva ekudzosa kuti muviri wako (immune system) uwanezve.
Kana uri kunzwa uchimhanya-pasi kana uine zvimwe zviratidzo zveretratraine syndrome-zvakadai sekuwedzera kwepfungwa yemwoyo , kukurumidza kupora moyo yemhepo, kusagadzikana kana kusuruvara kukuru uye kuneta-iwe ungada kuisa pasi pasi kushanda kwako zvakare.
Kana iwe uchangorwara, unofanirwa kuchenjerera nezvekushandisa zvikuru. Zvirwere zvemuviri wako zvave zvatoremberedzwa nekurwisana nehutachiona hwako, uye kuwedzerwa kunetseka kunogona kuderedza kupora kwako. Kazhinji, kana uine zviratidzo zvinotonhora uye pasina fivhiri, kuedza kwakadzika kana kuenzanisa kunogona kukubatsira kunzwa zviri nani uye chaizvoizvo kuwedzera muviri wako. Kudzidzira kwakanyanya kungoita kuti zvinhu zviwedzere uye zvichida zvichiwedzera urwere hwako.
Kana iwe usisiri kunyatsoshandisa zviito asi ona kuti iwe unosunungura kana kurwisana nemhino inopisa mushure mekushanda kwako, muviri wako unogona kunge uchitaura kumapenene, kurwara, kana zvimwe zvakatipoteredza. Taura nechiremba wako kuti uende kumudzi wemhosva yacho.
Nguva Yese Yokudzidzira Kudzidzira Inokurudzira Kusachengetedzwa
Kune zvimwe zvinhu zvinoita sekutidzivirira kubva kubata zvirwere uye furu. Chimwe chezvinhu izvi chinoratidzika sechisinganzwisisiki, kushandura nguva dzose. Kutsvakurudza kunoenderera mberi kunotsigira kuwirirana pakati pekuenzanisa, kurongedza nguva dzose uye utachiona hwehutano hwakanaka.
Zvidzidzo zvepakutanga zvakawana kuti vanoita zvekuvaraidza vanoita kuti vashoma vasati vatanga kumhanya nguva dzose.
Kuita muviri kwakanaka kwakabatanidzwa kune mafungiro akanaka emuviri uye kuwedzerwa kwenguva pfupi mukugadzirwa kwe macrophages, masero anokonzera mabhakitiriya. Zvinotendwa kuti kurovedza muviri nguva dzose, kusingagumi kunogona kutungamirira kune zvakakosha muhutano hwehutano hwemasununguko pamusoro penguva refu.
Dzimwe tsvakurudzo zvenguva pfupi dzakaratidza kuti pane kuchinja kwehupenyu mumuviri wemuviri semhinduro yekuita zvekudzidzira. Paunenge uchitorovedza muviri, masero ezvirwere anoshamwaridzana nemuviri nokukurumidza uye anokwanisa kuuraya mabhakitiriya nemavirusi. Mushure mokunge maitiro apera, hutachiona hunowanzodzoka kune huri mukati maawa mashomanana, asi kushingaira, kuita zvekurovedza muviri nguva dzose kunoratidzika kuita kuti kuchinja uku kuve kwenguva refu kwenguva refu.
Maererano naPurofesa David Nieman, Dr. PH, weAppalachian State University, kana kurovedza muviri kwakanyanyisa kunodzokororwa pamusana-zuva nezuva pane kuwedzera kwezvinoitika zvinotungamirira kumagumo ekurarama kwenguva refu. Kutsvakurudza kwake kwakaratidza kuti avo vanofamba pa70-75 muzana yeVO2 Mavo avo kwemaminitsi makumi mana pazuva vaine imwe hafu yevanorwara mazuva nekuda kwehutano kana sehuro sevaya vasina kushandisa.
Mafungiro Epfungwa Nezvekudzivirira Utachiona
Haisi kunyanya kunetseka mupfungwa kunowedzera kusunungurwa kwe cortisol uye adrenaline. Kupfungwa kwepfungwa kunogonawo kukanganisa utachiona uye hunoita kuti kuwedzerwa kwehutano uye hutachiona hwezvirwere.
Vatsvakurudzi veOhio State vakatevera vanhu vakange vane dambudziko rekutarisira munhu waaida neAlzheimer's disease uye vakawana kuti vakave nehuwandu hwehuwandu hwehupfumi sevasingaregi. Kune vanhu vakadaro, zviri pachena kuti kubatsirwa kwepanyama kuenzanisa, kuratidza muviri nguva dzose.
Kuita muviri kwakanaka haisi iyo nzira chete yekudzivisa kutonhora uye zvimwe zvirwere, uye iwe unofanira kudzidza nzira dzekugara uine hutano nemazano ekudzivirira majekiseni kumitambo .
Sources
Kuita muviri kwakasimba kunokurudzira macrophage basa: inogona kuita basa reNF-kappaB nzira. Cell Biochemistry uye Basa. 2006 Aug 14;
MedLine Plus Kuedza Kudzivirira uye Kusagadzikana.
Nieman DC, Henson DA, Austin MD, Brown VA. Mune maitiro ekuzvidzivirira mumuviri kusvika pamaminiti makumi matatu ekufamba. Med Sci Mitambo Kubva 37: 57-62, 2005.
Nieman DC. Ngozi yeKuputira Kumusoro Kwechirwere Chetachiona muVatambi: An Epidemiologic uye Immunologic Perspective. Journal of Athletic Training 1997 Oct.