Ingabe uvame ukuzwa ubuhlungu bemilenze ebusuku? Lesi simo asisho ukuthi unesifo sokuntuleka kwe-calcium; singase sibe uphawu lokuvaleka komthambo wegazi. Wake waba nobuhlungu bemilenze obungazelelwe phakathi nokulala kahle? Kuyiphutha elivamile ukuthi lesi simo sibonisa ukuntuleka kwe-calcium; nokho, kungenzeka ukuthi imbangela eyinhloko ingaba ukuvaleka kwemithambo yegazi emilenzeni.
Kungani amathole ami eba buhlungu uma ngilala?
Ukusebenza kahle kwemisipha yemilenze kuncike ekuhlinzekweni kwegazi okwanele. Igazi linesibopho sokuletha amandla nomoya-mpilo emisipheni, kuyilapho ngesikhathi esifanayo lisiza ekususweni kwemikhiqizo engcolile ekhiqizwa yi-metabolism yemisipha, njenge-lactic acid kanye ne-carbon dioxide. Le nqubo ibalulekile ekugcineni izinga le-pH elifanele ngaphakathi kwemisipha, ngaleyo ndlela kuqinisekiswe ukufinyela nokusebenza kahle kwemisipha.
Ngesikhathi sokulala okujulile, kuvamile ukugcina isimo sokulala esiqhubekayo, okungabangela ukucindezelwa isikhathi eside kwemithambo yemilenze. Lokhu kungaholela ekuphazamisekeni kokujikeleza kwegazi, kanye nokuqongelela kwe-lactic acid ezicutshini zemisipha yendawo. Lokhu, nakho, kungavuselela iziphetho zemizwa, kubangele ukujabula kwemisipha kwande ngendlela engavamile, futhi okungenzeka kuholele ekuqhekekeni kwemisipha. Ezimweni ezimbi kakhulu, lokhu kungaholela ekushaqekeni kwemithambo ejulile yemilenze engezansi okusongela impilo. Ngaphezu kwalokho, lapho umzimba uvezwa endaweni ebandayo, ubuchopho bulawula nemithambo yegazi ebusweni bomzimba ngesistimu yezinzwa ukuze inciphe, okubangela ukujikeleza kwegazi okungekuhle emilenzeni.
Ungayithola kanjani impumuzo ngokushesha uma unesifo sokuqaqamba kwethole?
INGXENYE 1
Ukuzivocavoca Kokwelula Imisipha Yethole
Uma kwenzeka ukuqaqamba kwethole, kunconywa ukwenza i-massage noma ukufaka ingcindezi endaweni yokuqaqamba ngezandla zombili, ngenkathi welula unyawo ulubhekise emzimbeni. Ngesikhathi esifanayo, idolo kufanele liqondiswe, uqaphela ukwenza kanjalo kancane kancane. Le nqubo ingaphindaphindwa izikhathi eziningana.
INGXENYE 2
Lungisa indawo yakho yokulala
Shintsha indawo yakho yokulala noma ubeke umcamelo ngaphansi kwezinyawo zakho ukuze usize ukubuyisela igazi enhliziyweni yakho.
INGXENYE 3
Ukucindezela okushisayo
Ithawula elishisayo noma isikhwama samanzi ashisayo singafakwa endaweni yethole eliminyene imizuzu eyi-15-20 ukuze kukhushulwe izinga lokushisa kwemisipha yethole futhi kukhuthazwe ukujikeleza kwegazi.
Ukuchayeka nsuku zonke ekukhanyeni okubomvu ukuze kuthuthukiswe ukujikeleza kwegazi nokuvimbela ukuqaqamba kwemisipha
Kubalulekile ukusebenzisa izindlela ezinciphisa ukuqaqamba kwemilenze futhi zenze kube lula ukujikeleza kwegazi nsuku zonke. Ucwaningo oluningi luye lwabonisa ukuthi ukukhanya okubomvu kungadala ukuvaleka kwemithambo yegazi ngokukhishwa kwezinto ezivalekayo ezivela kumaseli e-endothelial. Le nqubo iboniswe ukuthi ithuthukisa umsebenzi we-catalase ngaphakathi kwe-mitochondria, ngaleyo ndlela ikhuthaze ukwakheka kweseli kanye nokususwa kwama-radical e-oxygen. Ngenxa yalokho, lokhu kuphumela ekuthuthukisweni kokujikeleza kwemithambo yegazi kanye nebhalansi ye-oxidation-antioxidant elawulwayo.
Umbono wokuthi ikhabhini yezempilo yaseMERICAN ingadlala izindima ezahlukahlukene zezinto eziphilayo, ivuselele imisebenzi ehlukahlukene yama-enzyme ku-mitochondria, isheshise futhi ikhulise ukwenziwa kwe-ATP, inikeze umzimba amandla engeziwe, ikhulise ukugcwala komoya-mpilo egazini, ngaleyo ndlela ikhuthaze ukujikeleza kwegazi ezithweni ezingezansi, inciphise ukukhiqizwa kwe-lactic acid, inciphise ubuhlungu bemisipha kanye nokukhathala, isekelwe ekwelashweni kokukhanya okubomvu.
Okokugcina, nakuba “ukuqaqamba kwemilenze phakathi nobusuku” kuyinto evamile, kungabhekwa njengesexwayiso esivela emzimbeni, okusishukumisela ukuba sinake isimo sethu sempilo samuva. Ezimweni lapho ukuqaqamba kwemilenze kuphindaphindeka futhi kungapheli, kuyalulekwa ukufuna usizo lwezokwelapha.