Ngokuphetha okuphelele kweMidlalo Yasebusika Yase-Asia, ukuqina komzimba kuzwelonke kuphinde kwanda, abantu abaningi bahileleka kwezemidlalo, kodwa inkinga ehambisanayo yokulimala kwezemidlalo nayo iya ngokuya igqama. Kuzo zonke ukulimala kwezemidlalo, ukulimala kwemisipha yikona okuvamile, futhi ukulungiswa okungafanele kungaholela ekulimaleni kwemisipha futhi.
Ngakho-ke yini esingayenza ukuze sivimbele ukulimala kwemisipha noma sinciphise ingozi yokuphinda kwenzeke?
Kungani kwenzeka umonakalo emisipheni?
Ngokuphathelene nendlela yokusebenza, kunezinhlobo ezimbili eziyinhloko zokulimala kwemisipha ekuqeqeshweni kwezemidlalo: okuqondile nokungaqondile, kanti izinhlobo ezivamile zifaka phakathi ukuminyana, ukuklwebheka kanye nokuqhekeka.
Ukulimala okuqondile kuvame ukubangelwa lapho imisipha ibhekene namandla adlula ukubekezela kwayo ngesikhathi sokuqunjelwa okusebenzayo, njengokuphuka, ngenxa yamandla angaphandle aqondile noma ukuzikhandla ngokweqile.
Ngakolunye uhlangothi, ukulimala okungaqondile kubangelwa ukwelula kakhulu, ukusonta noma ukulayisha ngokweqile imisipha ngesikhathi sokuzivocavoca, okubangela ukudabuka noma ukucindezeleka kwezicubu, ngokuvamile endaweni lapho isisu semisipha sihlangana khona ne-tendon. Ukucindezeleka kwemisipha kanye nokuklwebheka kuvame ukuwela esigabeni sokulimala okungaqondile.
Ngaphezu kwalokho, ngesikhathi sokuzivocavoca, imisipha idinga amandla amaningi ukuze igcine i-diastole kanye nokufinyela, futhi ukusetshenziswa okuqhubekayo kwezinto zamandla kuzoholela ekusheshisweni kwe-metabolism ye-oxidation ye-fatty acid, uma imfucuza ye-metabolic kunzima ukuyisusa ngesikhathi esifanele, izobangela izinguquko endaweni yezicubu zemisipha, futhi kulula ukuyibangela ukusabela kokuvuvukala, okwandisa ingozi yokulimala.
Ngingakuvimbela kanjani ukulimala kwemisipha?
Kunezinto eziningana ongazenza ukuvimbela ukulimala kwemisipha, njengokuthi
Ukuzifudumeza ngaphambi kokuzivocavoca nokuqinisekisa ukuthi imishini yakho yezemidlalo ifanelekile futhi isesimweni esihle.
Uma uvivinya umzimba, lungisa ubukhali nobude bokuzivocavoca ukuze kuhambisane nesimo sakho somzimba kanye nekhono lakho, bese ulandela isimiso sokuthuthuka kancane kancane.
Ngemva kokuzivocavoca, yenza imizuzu eyi-10-15 yokwelula umzimba ukuze ukhulule imisipha yakho.
Ukukhanya okubomvu kusetshenziswa kakhulu ekulimaleni kwemisipha kanye nokululama kwezemidlalo. Kuhle ukusho ukuthi ukuze kuncishiswe izimpawu zokulimala kwemisipha futhi kusheshiswe ukululama kwekhono lezemidlalo, eminyakeni yamuva nje, i-phototherapy yokukhanya okubomvu isetshenziswe kabanzi ekwelapheni ukulimala kwemisipha ngezinzuzo zokungahlaseli, okungenabuhlungu, okuphephile futhi okukhululekile, kanye nokwelashwa kwe-diode ekhipha ukukhanya (i-LEDT) kuyithuluzi elivame ukusetshenziswa le-phototherapy ezikhungweni zokuvuselela noma zezokwelapha zezemidlalo.
Izifundo eziningi zezokwelapha ezigunyaziwe ziye zafakazela ukuthi uma zikhanyiswe ngokukhanya okubomvu, izinga lokukhula kwama-fibroblast namaseli emisipha liyakhuphuka ngokuphindwe kahlanu, futhi lingakhuphula ukukhiqizwa kwe-ATP futhi lisheshise inqubo yokuguqulwa kwamangqamuzana, ngaleyo ndlela kusheshiswe ukususwa kwemfucuza yokuguqulwa kwamangqamuzana futhi kukhuthaze ukulungiswa nokuvuselelwa kwemisipha. Okwamanje, izifundo ezengeziwe zithole ukuthi ukwelashwa ngokukhanya okubomvu kunganciphisa kakhulu ukucindezeleka kwe-oxidative ngesikhathi sokuphulukiswa kwemisipha, ngaleyo ndlela kunciphise ubuhlungu kanye nokuqaqamba kwemisipha, kukhuthaze ukuncipha kokuvuvukala, kunciphise ukwakheka kwezibazi futhi kuvimbele izinkinga ngezinga elithile.
Ikhabhini yezempilo yaseMERICAN esekelwe ekwelashweni kokukhanya okubomvu ihlanganisa ububanzi obuhlukahlukene bamaza athile ukuze ikhiqize umphumela webhayoloji kuwo wonke umzimba. Lo mphumela usiza ekukhuthazeni ukujikeleza kwegazi, ukusheshisa ukususwa kwemfucuza ye-metabolic efana ne-lactic acid futhi ulawule ngempumelelo inqubo yokuvuvukala, idlala indima yokulwa nokuvuvukala, ukudambisa ubuhlungu kanye nokuqeda ukuminyana, ngaleyo ndlela inciphise ubuhlungu bemisipha kanye nokukhathala nezinye izimpawu ezihlobene, ngaleyo ndlela igcine ukusebenza kwemisipha okuvamile futhi ikhuthaze ukulungiswa kwemisipha.
Ngesikhathi esifanayo, ingalungisa izindlela zokupheka zamandla okukhanya ezahlukene kanye nemithamo ngokuya ngezidingo zokwelapha ezahlukene zomsebenzisi, idale uhlelo lokuvuselelwa kwezemidlalo oluqondene nawe futhi oluhlukahlukene.
Impilo yemisipha ihlobene kakhulu nekhwalithi yokuphila kwethu kanye nokujabulela ezemidlalo, ngakho-ke ukunciphisa ukungakhululeki kwemisipha nokunciphisa ingozi yokulimala akunakunganakwa. Kwangathi sonke singaba nemisipha eqinile futhi sijabulele injabulo yezemidlalo!