Exercise uye kutapata

Kurwisa kumwe kukosora kana kutonhora? Kunzwa kuneta nguva dzese? Unogona kunzwa zvirinani kana iwe ukafamba kwezuva nezuva kana kutevedzera yakapusa yekurovedza muviri kashoma pasvondo.

Kurovedza muviri kunobatsira kudzikisira mikana yako yekukura chirwere chemoyo. Zvinoitawo kuti mapfupa ako ave nehutano uye akasimba.

Hatizivi chaizvo kuti kurovedza muviri kunowedzera sei zvimwe zvirwere. Kune dzidziso dzakawanda. Zvisinei, hapana imwe yedzidziso idzi dzakaratidza. Dzimwe dzedzidziso idzi ndedzekuti:

• Chiitwa chemuviri chinogona kubatsira kuburitsa mabhakitiriya kubva mumapapu nemumhepo. Izvi zvinogona kudzikisira mukana wako wekutora dzihwa, dzihwa, kana chimwe chirwere.
• Kuita maekisesaizi kunokonzera shanduko muma antibodies uye machena masero eropa (WBC). WBCs ndiwo masero emuviri emuviri anorwisa zvirwere. Ma antibodies kana maWBCs anotenderera nekukurumidza, saka vanogona kuona zvirwere nekukasira kupfuura zvavaigona kuita pakutanga. Zvisinei, hapana anoziva kana shanduko idzi dzinobatsira kudzivirira hutachiona.
• Iko kupfupika kusimuka kwekushisa kwemuviri panguva uye chaipo mushure mekurovedza muviri kunogona kudzivirira hutachiona kubva mukukura. Iyi tembiricha inokwira inogona kubatsira muviri kurwisa hutachiona zvirinani. (Izvi zvakafanana nezvinoitika kana uine fever.)
• Kuita maekisesaizi kunodzora kuburitswa kweanonetsa mahormone. Kumwe kunetseka kunowedzera mukana wekurwara. Kuderedza kunetseka mahormone kunogona kudzivirira kubva pakurwara.

Kurovedza muviri kwakanakira iwe, asi, haufanire kuzviwedzeredza. Vanhu vatove kurovedza muviri havafanirwe kuita maekisesaizi kuti vangowedzera hutachiona. Kurema, kwenguva yakareba kurovedza muviri (senge marathon kumhanya uye kwakanyanya kurovedza muviri) kunogona kukonzera kukuvara.

Zvidzidzo zvakaratidza kuti vanhu vanotevera mararamiro ane simba zvine mutsindo, vanobatsirwa zvakanyanya kubva kutanga (uye kunamatira kune) chirongwa chekurovedza muviri. Chirongwa chine mwero chinogona kuve ne:

• Kuchovha bhasikoro nevana vako kakati wandei pavhiki
• Kutora zuva nezuva kufamba kwemaminetsi makumi maviri kusvika makumi matatu
• Kuenda kujimu zuva rega rega
• Kutamba gorofu nguva dzose

Kurovedza muviri kunoita kuti unzwe uine hutano uye uine simba. Inogona kukubatsira kuti unzwe zvirinani nezvako. Saka enda kumberi, tora iyo aerobics kirasi kana enda iyo yekufamba. Iwe unozonzwa zvirinani uye uine hutano nazvo.

Hapana humbowo hwakasimba hunoratidza kuti kutora zvinowedzera immune pamwe nekurovedza muviri zvinoderedza mukana wehurwere kana hutachiona.

• Yoga
• Kubatsirwa kwekugara uchirovedza muviri
• Rovedza muviri maminitsi makumi matatu pazuva
• Kuchinja muviri

Yakanakisa TM, Asplund CA. Kudzidzira muviri. Mune: Miller MD, Thompson SR. eds. DeLee, Drez, & Miller's Orthopedic Sports Mushonga. 5 ed. Philadelphia, PA: Elsevier; 2020: chits.

Jiang NM, Abalos KC, Petri WA. Zvirwere zvinotapukira mumumhanyi. Mune: Miller MD, Thompson SR. eds. DeLee, Drez, & Miller's Orthopedic Sports Mushonga. 5 ed. Philadelphia, PA: Elsevier; 2020: chits. 17.

Lanfranco F, Ghigo E, Strasburger CJ. Mahormone uye kuita kwemitambo. Mune: Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, eds. Williams Chinyorwa cheEndocrinology. 14th ed. Philadelphia, PA: Elsevier; 2020: chitsiko 27.