Uyewo teerera kune izvi Kuchovha bhasikoro kunowedzera immune system yako here?Nzira yekuwedzera sei?Takabvunzurudza masayendisiti mune mamwe mativi ane hukama kuti tione kana kuomerera kubhasikoro kwenguva refu kuchikanganisa masoja emuviri wedu.
Muzvinafundo Geraint Florida-James (Florida) ndiye mutungamiriri wekutsvagisa wemitambo, Hutano uye kurovedza muviri Sainzi paNapier University muEdinburgh uye mutungamiriri wezvidzidzo weScottish Mountain Bike Center.KuScottish Mountain Bike Center, kwaanotungamira nekudzidzisa vatasvi vemakomo ekutsungirira, anosimbirira kuti kuchovha bhasikoro ibasa rakakura kune avo vanoda kukwidziridza immune system yemuviri wavo.
“Munhoroondo yekushanduka-shanduka kwevanhu, hatina kumbogara takagara, uyezve tsvakiridzo yakaratidza kuti maekisesaizi ane mabhenefiti makuru, kusanganisira kuvandudza immune system yako.Sezvatinokura, muviri wedu unodzikira, uye immune system inosara.Chatinofanira kuita kudzikamisa kuderera uku zvakanyanya sezvinobvira.Nzira yekudzikisa sei kuderera kwebasa remuviri?Kuchovha bhasikoro inzira yakanaka yekuenda nayo.Nekuti iyo chaiyo bhasikoro kumira inoita kuti muviri urambe uchitsigirwa panguva yekurovedza muviri, ine zvishoma zvinokanganisa musculoskeletal system.Ehe, isu tinofanirwa kutarisa kune chiyero chekurovedza muviri (kusimba / nguva / frequency) uye kuzorora / kupora kuti tiwedzere mabhenefiti ekurovedza muviri kuwedzera immune system.
Usaite maekisesaizi, asi chenjera kugeza maoko ako Florida-James purofesa mukuru anodzidzisa vatyairi vemakomo epamusoro panguva dzakajairwa, asi nzwisiso yake inoshandawo kune mukupera kwevhiki chete senge vafambi venguva yekutandara, akati kiyi ndeyekuti uchengetedze zvakadzikama. : ” sekudzidziswa kwese, kana ukaita nhanho nhanho, rega muviri uchinje zvishoma nezvishoma kuti uwedzere kudzvanywa, mhedzisiro inova nani.Kana ukamhanyira kubudirira uye kurovedza muviri zvakapfurikidza, kupora kwako kunoderera, uye utachiona hwako huchadzikira kusvika kumwero wakati, zvichiita kuti zvive nyore kuti mabhakitiriya namavhairasi apinde mumuviri wako.Nekudaro, mabhakitiriya nemavhairasi hazvigone kudzivirirwa, saka kuonana nevarwere kunofanirwa kudzivirirwa panguva yekurovedza muviri. ”
“Kana denda racho rikatidzidzisa chimwe chinhu, utsanana ndicho chinhu chikuru chinoita kuti tive neutano hwakanaka.” Akawedzera kuti, “Kwemakore, ndave ndichipinza ruzivo urwu muvamhanyi, uye kunyange zvazvo dzimwe nguva zvakaoma kuomerera kwachiri, zvine basa kuti unogara wakagwinya kana kuwana utachiona.Somuenzaniso, geza maoko ako nguva nenguva;kana zvichibvira, gara kure nemutorwa, sezviri nyore sekusaungana mu cafe panguva yekuzorora kwenguva refu yebhasikoro;dzivisa chiso chako, muromo, nameso.—— Izvi zvinonzwika kuva zvakarovedzeka here?Muchokwadi, isu tese tinoziva, asi vamwe vanhu vachagara vasingazive kuita rudzi urwu rwechinhu chisina basa.Nepo isu tese tichida kudzokera kuhupenyu hwedu hwekare hwekare nekukurumidza sezvinobvira, idzi dzivirirosezvinobvira, idzi dziviriro dzinogona kutipinza mu 'new normal' yeramangwana kuti tive neutano hwakanaka.”
Kana iwe ukatasva zvishoma munguva yechando, unogona sei kuwedzera kusadzivirirwa kwako?
Nekuda kwemaawa mapfupi ekupenya kwezuva, kuderera kwemamiriro ekunze akanaka, uye zvakaoma kubvisa kutarisira kwekurara pakupera kwevhiki, kuchovha bhasikoro muchando idambudziko rakakura.Mukuwedzera kune matanho ehutsanana ataurwa pamusoro apa, Purofesa Florida-James akati "kuenzana".Iye akati: "Unofanirwa kudya chikafu chine mwero, chine macalorie ekudya machisi mashandisirwo, kunyanya mushure mekufamba kwenguva refu.Kurara kwakakosha zvakare, danho rinodikanwa rekupora kwemuviri, uye chimwe chinhu chekuchengetedza hutano uye kugona maekisesaizi.
Nzira hadzina kumbobvira dzangotaurwa "Hakusati kwambove neapanacea yekuchengetedza immune system yedu payakanyanya, asi isu tinofanirwa kugara tichitarisa kukanganiswa kwezvinhu zvakasiyana pa immune system mumamiriro akasiyana.Mukuwedzera, kunetseka mupfungwa chinhu chinokosha chinowanzofuratirwa.”Vatasvi vakareba vanowanzorwara panguva yezvinoitika (zvakadai sekufirwa, kufamba, kufoira bvunzo, kana kuparara kwerudo/hukama hwehukama)."Kuwedzera kudzvanywa kwemasoja ekudzivirira muviri kunogona kukwana kuvasunda kusvika kumucheto kwehurwere, saka ndipo patinofanira kungwarira.Asi kuti tive netariro, tinogonawo kuedza kuzvifadza, nzira yakanaka ndeyekuchovha akufara, nzira yakanaka kuchovha bhasikoro panze, zvakasiyana-siyana zvemafaro zvinogadzirwa nemitambo zvinoita kuti munhu wese apenye. ”Florida-Purofesa James akawedzera.
Unofungei?
Imwe nyanzvi yekurovedza muviri uye immunology, Dr. John Campbell (John Campbell) weYunivhesiti yeBath in Health, akaburitsa chidzidzo muna 2018 nemumwe wake James Turner (James Turner): "Kumhanya marathon kunowedzera njodzi yehutachiona here?" Hongu, hongu.Zvidzidzo zvavo zvakatarisa mhedzisiro kubva kuma1980 nema1990, izvo zvakaita kuti pave nekutenda kwakapararira kuti mamwe maitiro ekuita maekisesaizi (sekutsungirira kurovedza muviri) akaderedza kusadzivirirwa kwemuviri uye akawedzera njodzi yekurwara (senge dzihwa).Kunyepa uku kwakaratidzirwa zvakanyanya senhema, asi kuchiri kuenderera nanhasi.
Dr Campbell vakati sei kumhanya marathon kana kuchovha bhasikoro rwendo rurefu kunogona kukukuvadza unogona kuongororwa nenzira nhatu.Dr Campbell vakatsanangura kuti: "Chekutanga, kune mishumo yekuti vamhanyi vanogona kutapukirwa nehutachiona mushure mekumhanya marathon kupfuura avo vasingaite maekisesaizi (avo vasingatore marathon).Nekudaro, dambudziko nezvidzidzo izvi nderekuti vanomhanya marathon vangangove vachioneswa kune hutachiona hwehutachiona kupfuura husiri hwekuita maekisesaizi.Naizvozvo, haisi kurovedza muviri kunokonzera immunosuppression, asi kurovedza muviri kutora chikamu (marathon) kunowedzera njodzi yekusangana.
“Chechipiri, zvave zvichifungidzirwa kwenguva yakati kuti mhando huru yemasoja ekudzivirira chirwere inoshandiswa mumate, ——, inonzi 'IgA' (IgA ndiyo imwe yedziviriro huru yekudzivirira mumuromo).Chokwadi, zvimwe zvidzidzo muma1980 nema1990 zvakaratidza kuderedzwa kweIgA mumate mushure mekuita kurovedza muviri kwenguva refu.Zvisinei, zvidzidzo zvakawanda zvakatoratidza zvinopesana.Izvozvi zviri pachena kuti zvimwe zvinhu--zvakadai sehutano hwemazino, kurara, kuzvidya mwoyo / kushushikana---vane simba vamiririri veIgA uye vane migumisiro yakawanda kupfuura kutsungirira kurovedza muviri.
"Chechitatu, kuedza kwakaratidza kakawanda kuti nhamba yemasero ekudzivirira muropa inoderera mumaawa mashomanana mushure mekuita basa rakaoma (uye inowedzera panguva yekurovedza muviri).Zvaimbofungidzirwa kuti kupera kwemasero edziviriro kunoderedza basa rekudzivirira muviri uye kuwedzera kubatwa kwemuviri.Dzidziso iyi inonetsa, nekuti maseru edziviriro edziviriro anowanzo mira nekukurumidza mushure memaawa mashoma (uye 'kudzokorora' nekukurumidza kupfuura maseru ekudzivirira emuviri).Chingangoitika mukati memaawa ekurovedza muviri ndechekuti masero edziviriro anogovaniswazve kunzvimbo dzakasiyana dzemuviri, semapapu nematumbu, kuitira kudzivirira hutachiona hwehutachiona.
kuongororwa kwezvirwere.Naizvozvo, huwandu hweWBC hwakaderera mushure mekurovedza muviri hahuite sechinhu chakaipa. "
Gore rimwe chetero, imwe ongororo kubva kuKing's College London neYunivhesiti yeBirmingham yakaona kuti kurovedza muviri nguva dzose kunogona kudzivirira immune system kudzikira uye kudzivirira vanhu kubva mukutapukirwa ne--, kunyangwe ongororo yakaitwa risati raonekwa coronavirus.Ongororo iyi, yakaburitswa mupepanhau reAging Cell (Aging Cell), yakaronda vatyairi vemabhasikoro akareba zana nemakumi maviri neshanu --, vamwe vacho vava kumakore makumi matanhatu uye - vakawana masoja ekudzivirira emuviri seane makore makumi maviri.Vatsvakurudzi vanotenda kuti kurovedza muviri mukukwegura kunobatsira vanhu kupindura zviri nani kumajekiseni uye nokudaro kudzivirira zviri nani zvirwere zvinotapukira zvakadai sefuruwenza.
Nguva yekutumira: Feb-15-2023