Ukuzivocavoca umzimba nokuzivikela komzimba

Ukulwa nokunye ukukhwehlela noma amakhaza? Uzizwa ukhathele ngaso sonke isikhathi? Ungazizwa ungcono uma uhamba ngezinyawo nsuku zonke noma ulandela inqubo elula yokuvivinya umzimba izikhathi ezimbalwa ngesonto.

Ukuzivocavoca umzimba kusiza ukunciphisa amathuba akho okuba nesifo senhliziyo. Kubuye kugcine amathambo akho enempilo futhi eqinile.

Asazi kahle ukuthi noma ukuzivocavoca umzimba kukhulisa kanjani ukungavikeleki kwakho ezifweni ezithile. Kunemibono eminingi. Kodwa-ke, ayikho neyodwa yale mibono efakazelwe. Eminye yale mibono yile:

• Umsebenzi womzimba ungasiza ukukhipha amabhaktheriya emaphashini nasemigwaqweni yomoya. Lokhu kunganciphisa amathuba okuthola umkhuhlane, umkhuhlane, noma esinye isifo.
• Ukuvivinya umzimba kubangela ushintsho kuma-antibodies namaseli amhlophe egazi (WBC). Ama-WBCs amangqamuzana omzimba omzimba alwa nezifo. La ma-antibody noma ama-WBCs ajikeleza ngokushesha okukhulu, ngakho-ke angazithola izifo kusenesikhathi kunangaphambili. Kodwa-ke, akekho owaziyo ukuthi lezi zinguquko ziyasiza yini ekuvikeleni ukutheleleka.
• Ukukhuphuka okuncane kokushisa komzimba ngesikhathi nangemva kokuzivocavoca kungavimbela amagciwane ekukhuleni. Lokhu kukhuphuka kwezinga lokushisa kungasiza umzimba ukuthi ulwe nokutheleleka kangcono. (Lokhu kufana nalokho okwenzekayo uma unomkhuhlane.)
• Ukuzivocavoca kubambezela ukukhishwa kwama-hormone okucindezela. Ukucindezeleka okuthile kwandisa amathuba okugula. Ama-hormone okucindezeleka aphansi angavikela izifo.

Ukuzivocavoca kuhle kuwe, kepha, akufanele ukwedlulise. Abantu asebevele bezivocavoca umzimba akufanele bavivinye umzimba ngaphezulu ukuze bandise amasosha omzimba. Ukuzivocavoca okunzima, okuhlala isikhathi eside (okufana nokugijima emjahweni nokuzivocavoca ngamandla) kungadala ingozi.

Ucwaningo lukhombisile ukuthi abantu abalandela indlela yokuphila enomdlandla, bahlomula kakhulu ngokuqala (nokunamathela) kuhlelo lokuzivocavoca. Uhlelo olulinganiselayo lungaqukatha:

• Ukuhamba ngebhayisikili nezingane zakho izikhathi ezimbalwa ngesonto
• Ukuthatha nsuku zonke ukuhamba iminithi engama-20 kuye kwangama-30
• Ukuya ejimini njalo ngosuku
• Ukudlala igalofu njalo

Ukuzivocavoca kukwenza uzizwe uphilile futhi unamandla. Kungakusiza uzizwe ungcono ngawe. Ngakho-ke qhubeka, thatha lelo klasi le-aerobics noma uhambe lolo hambo. Uzozizwa ungcono futhi uphilile ngakho.

Abukho ubufakazi obuqinile bokufakazela ukuthi ukuthatha izithasiselo zokuzivikela ezifweni kanye nokuvivinya umzimba kwehlisa amathuba okugula noma okutheleleka.

• I-Yoga
• Inzuzo yokuzivocavoca umzimba njalo
• Zivocavoce imizuzu engama-30 ngosuku
• Ukuzivocavoca umzimba

Okuhamba phambili kwe-TM, i-Asplund CA. Ukuzivocavoca umzimba. Ku: Miller MD, Thompson SR. ama-eds. UDeLee, uDrez, noMiller's Orthopedic Sports Medicine. Umhlaka 5. IPhiladelphia, PA: Elsevier; 2020: isahluko 6.

UJiang NM, u-Abalos KC, uPetri WA. Izifo ezithathelwanayo kumdlali. Ku: Miller MD, Thompson SR. ama-eds. UDeLee, uDrez, noMiller's Orthopedic Sports Medicine. Umhlaka 5. IPhiladelphia, PA: Elsevier; 2020: isahluko 17.

ILanfranco F, Ghigo E, iStrasburger CJ. AmaHormoni nokusebenza kwezemidlalo. Ku: Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, abahleli. Incwadi kaWilliams ye-Endocrinology. Umhlaka 14. IPhiladelphia, PA: Elsevier; 2020: isahluko 27.