Kodi Kusamba Madzi Ozizira Kwambiri Kumapindulitsa Pati?

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Malo osambira pambuyo pa mpikisano akuwoneka ngati watsopano wotambasula-lowani madzi ozizira mutatha mpikisano ndipo mudzakhala owawa ndi chisoni mawa. Ndipo popeza mtundu uwu wa hydrotherapy, womwe umadziwika kuti kumizidwa m'madzi ozizira (CWI), waphunziridwa mochulukira, takhala okhutira ndikukhulupirira kuti malo osambira oundana pambuyo pa kulimbitsa thupi ntchito: Angathandizedi kuchepetsa kupweteka kwa minofu ndi kuchira msanga. Koma kafukufuku watsopano mu Journal of Physiology akuwonetsa kuti ngakhale mutakhala ocheperako m'masiku akudzawa, malo osambira oundana pa reg atha kusokoneza kuchuluka kwa minofu yomwe mungamalize pomanga zolimbitsa thupi.

Kafukufuku

Ofufuza aku Australia adachita zoyeserera ziwiri, kufalitsa zomwe adapeza pa intaneti sabata yatha. Adapeza kuti kuzizira kozizira pambuyo pa kulimbitsa thupi kumatha kuwononga kukula kwa minofu ndi nyonga zomwe muyenera kuchita phindu kuyambira nthawi yanu yakuchita masewera olimbitsa thupi.

Pakufufuza koyamba, asayansi anali ndi anthu 21 ophunzitsa mphamvu kawiri pa sabata kwa milungu 12. Theka la omwe adatenga nawo mbali adatsata kulimbitsa thupi ndi mphindi 10 yasamba; theka lina lidachita mphindi 10 za njinga zosavuta zoyima. Pambuyo pa miyezi itatu, gulu losambira la ayezi linali ndi minofu yochepa komanso mphamvu zofooka pazitsulo za mwendo kusiyana ndi gulu lomwe linkatsatira kuchira. Zomwe zili zoyenera, magulu onsewa adawona kukula kwa minofu (mwina chifukwa cha kulimbitsa thupi, osati njira yochira) -gulu losambira la ayezi linalibe zambiri.

Pofuna kukumba mozama, ochita kafukufukuwo adayesanso zofanana koma zowonjezereka kwambiri: asanu ndi anayi mwa omwe adatenga nawo mbali adachita masewera olimbitsa thupi awiri, imodzi yotsatiridwa ndi CWI ndipo ina ikutsatiridwa ndi kuchira mwachangu. Ofufuzawo adalemba minofu yawo isanachitike komanso itatha ntchito yonse ndipo adapeza kuti pambuyo pa kusamba kwa ayezi, ma foni am'manja omwe amathandizira minofu kukula amachepa. Chifukwa chiyani izi zili zodetsa nkhawa: Kuwonetsa ma cell kumalumikizana ndi zomwe zimatchedwa kusintha kwa minofu, zomwe zimathandiza kuwongolera kagayidwe kachakudya ndi mafuta potengera zosowa za minofu yanu. Ngati chizindikirochi chili choletsedwa, minofu yanu siyikupatsidwa zakudya zofunikira kuti ziwathandize kumanga. Popita nthawi, izi zitha kusokoneza kupindula kwa minofu ndi zotsatira zamphamvu zomwe zidachitika kuyambira kafukufuku woyamba.

Ndiye amapereka chiyani? Nchifukwa chiyani malo osambira m'madzi oundana amatha kuchita zoopsa zotere ?!

Kutsutsana

Chabwino, musamadzudzule mabafa panobe. Popeza ofufuza amayang'ana makamaka momwe madzi ozizira amakhudzira, zina zofunika pakumanga minofu sizinasiyidwe, motero ndizovuta kunena kuti mphamvu zonse zomwe zidatayika zidachitika chifukwa cha CWI. Harry Pino, Ph.D., katswiri wazolimbitsa thupi ku Sports Performance Center ku NYU Langone Medical Center anati: "Zakudya zolimbitsa thupi ndikamagona ndizofunikira kwambiri pakukula kwa minofu." (Ndipo izi 7 Zakudya Zakudya Zimathandizira Kuchulukitsa Kulumikizana Kwa Minofu.)

Komanso: Ofufuza amangoyang'ana zotsatira za CWI pa othamanga mphamvu ndipo, chifukwa chake, zotsatira zokhudzana ndi ulusi wamagetsi wofulumira, Pino akutero. Ulusi uwu ndi mtundu womwe umapangitsa kuti muthe kupirira zinthu zolimbitsa thupi kwambiri, koma palinso mtundu wina wa ulusi womwe umathandizira kuti minofu yanu ikhale yotalikirapo ngati mipikisano yopirira. Ndipo awiriwa amachita mosiyana ndi zinthu zakunja (ganizirani: chirichonse kuchokera ku mphamvu ndi nthawi ya kulimbitsa thupi kwanu mpaka kutentha kwa kuchira kwanu).

Zomwe tikudziwa: Kafukufuku yemwe adatulutsidwa mwezi watha mu American Journal of Physiology adazindikira kuti kumizidwa m'madzi ozizira kumatha kukhala kopindulitsa kuthandizira minofu kukula, chifukwa kumatha kupangitsa kuti mitochondria yatsopano, nyumba zamphamvu zamagulu anu amisempha zikuthandizireni kuyenda mwachangu ndikupatseni mphamvu, Pino akuti. (Popeza kuchita masewera olimbitsa thupi kumawononga minofu yanu, imaphwanya mitochondria.) Kupangidwa kwa mitochondria yatsopano ndikofunikira kwambiri pakupirira kwamphamvu, komanso kuphunzitsanso mphamvu zophulika. Kuphatikiza kwa mitochondria yatsopano kumatanthauza kuti ulusi umakulanso ndipo minofu yanu imawoneka yayikulu, Pino akufotokoza.

Pamapeto pake, kumiza kwamadzi ozizira pakukula kwa minofu kumatha kukhala kovuta kwambiri: Chifukwa chachikulu chomwe othamanga amatembenukira kuziziliro ndikuthamangitsa kuchira kwa minofu-chinthu chomwe chimathandizidwa bwino ndi umboni wasayansi komanso wamatsenga, Pino akuti. Madzi ozizira amatulutsa mitsempha yamagazi, yothandiza kutulutsa zotuluka (monga lactic acid) kuchokera m'matenda anu am'mimba ndikuchepetsa kutupa, zonsezi zimathandiza kuchepetsa kupweteka kwa minofu. (Njira Zina zabwino: Njira Zabwino Kwambiri Zochepetsera Minofu Yopweteka.)

Chigamulo

Ndiye muyenera kutenthedwa ndi kuzizira? Ngati cholinga chanu ndikuchepetsa kuwawa, zingathandize. Komabe, Pino amalimbikitsa CWI kuti ingochira pambuyo pake mkulu-mphamvu zolimbitsa thupi. Pambuyo pa kuthamanga kapena kulimbitsa thupi mwamphamvu, mutha kupwetekedwa tsiku lotsatira polowa mu bafa ya 50-degree kwa mphindi zisanu ndi zitatu kapena khumi. Zomwe adapeza mwa othamanga ake (ndi zomwe kafukufuku wochuluka amathandizira) ndikuti zovala zoponderezedwa ndi kutambasula kwakukulu ndi njira zabwino zotsitsimula pambuyo pochita masewera olimbitsa thupi (monga nthawi yayitali pansi pa 70 peresenti ya max anu) .

Mwachiwonekere, mudzawonabe kupindula mu kukula kwa minofu ndi mphamvu kuchokera ku nthawi ya thukuta yomwe mwakhala mukudula mitengo, kuphatikizapo ululu wanu wa tsiku lotsatira udzakhazikika mofulumira. Ndipo ndicho chowonadi chozizira, cholimba.

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