Ngokuphetha ngempumelelo kweMidlalo Yasebusika Yase-Asia, ugqozi lukazwelonke lokuzivocavoca umzimba lubangele igagasi elisha, futhi abantu abaningi ngokwengeziwe bahlanganyela kwezemidlalo, kodwa ukulimala kwezemidlalo okuhambisana nakho kuya ngokuya kugqama. Phakathi kwazo zonke ukulimala kwezemidlalo, ukulimala kwemisipha yikona okuvame kakhulu, futhi uma ukulungiswa kungenziwa kahle, imisipha ingase yonakale futhi.
Kungani kwenzeka umonakalo emisipheni?
Ngokombono wendlela yokwenzeka, ukulimala kwemisipha ekuqeqeshweni kwezemidlalo ikakhulukazi ukulimala okuqondile kanye nokulimala okungaqondile. Izinhlobo ezivamile zifaka phakathi ukucindezelwa, ukuklwebheka kanye nokuqhekeka.
Ukulimala okuqondile ngokuvamile kubhekisela ekulimaleni okufana nokuqhekeka okubangelwa amandla angaphandle aqondile noma amandla amakhulu asetshenziswa ezicutshini zemisipha ngesikhathi sokuquleka okusebenzayo.
Ukulimala okungaqondile kubangelwa ukwelula ngokweqile, ukusonta noma ukulayisha imisipha ngesikhathi sokuzivocavoca, okuholela ekudabukeni noma ekucindezeleni izicubu, okuvame ukwenzeka lapho kuhlangana khona isisu nemisipha. Ukucindezeleka kwemisipha kanye nokuklwebheka kuvame ukuba ukulimala okungaqondile.
Ngaphezu kwalokho, ngesikhathi sokuzivocavoca, imisipha idinga amandla amaningi ukuze igcine ukuphumula nokufinyela, futhi ukusetshenziswa okuqhubekayo kwezinto zamandla kuzoholela ekusetshenzisweni kwe-oxidative okusheshayo kwama-fatty acids. Uma imfucuza ye-metabolic ingenakusulwa ngesikhathi, izobangela izinguquko endaweni yezicubu zemisipha futhi ibangele kalula ukusabela kokuvuvukala, okwandisa ingozi yokulimala.
Ungakuvimbela kanjani ukulimala kwemisipha?
Ukuze sigweme ukulimala kwemisipha, singanaka izici eziningi, njenge:
Ngaphambi kokuzivocavoca, fudumeza umzimba kahle bese uhlola ukuthi imishini yakho yezemidlalo ifanelekile futhi isesimweni esihle.
Uma uvivinya umzimba, hlela ukuqina nesikhathi sokuzivocavoca ngokufanele ngokwesimo sakho somzimba kanye nekhono lakho lokugijima, bese ulandela isimiso sokuthuthuka kancane kancane.
Ngemva kokuzivocavoca, ungenza imizuzu eyi-10-15 yokwelula umzimba ukuze ukhulule imisipha yakho.
Ukukhanya okubomvu kusetshenziswa kakhulu ekulimaleni kwemisipha nasekululameni kwezemidlalo
Kuhle ukusho ukuthi ukuze kuncishiswe izimpawu zokulimala kwemisipha futhi kusheshiswe ukululama kwekhono lezemidlalo, eminyakeni yamuva nje, ukwelashwa ngokukhanya okubomvu kuye kwasetshenziswa kabanzi ekwelapheni ukulimala kwemisipha ngenxa yezinzuzo zako zokungahlaseli, okungenabuhlungu, okuphephile nokukhululekile. Ukwelashwa nge-diode ekhipha ukukhanya (i-LEDT) kuyindlela yokwelapha ngokukhanya evame ukusetshenziswa ezikhungweni zokuvuselela noma zezokwelapha zezemidlalo.
Izifundo eziningana zezokwelapha ezigunyaziwe zibonise ukuthi uma zikhanyiswe ngokukhanya okubomvu, izinga lokukhula kwama-fibroblast namaseli emisipha likhuphuka ngokuphindwe kahlanu, futhi lingakhuphula ukukhiqizwa kwe-ATP, lisheshise inqubo yokuguqulwa kwamangqamuzana, ngaleyo ndlela lisheshise ukususwa kwemfucuza yokuguqulwa kwamangqamuzana futhi likhuthaze ukulungiswa nokuvuselelwa kwemisipha.
Ngesikhathi esifanayo, izifundo ezengeziwe zithole ukuthi ukwelashwa ngokukhanya okubomvu kunganciphisa kakhulu impendulo yokucindezeleka 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, kuhlanganiswe nezinhlobonhlobo zamaza athile, ingakhiqiza imiphumela yebhayoloji kuwo wonke umzimba. Lo mphumela usiza ukukhuthaza ukujikeleza kwegazi, ukusheshisa ukukhishwa kwemfucuza ye-metabolic efana ne-lactic acid, futhi ulawule ngempumelelo inqubo yokuvuvukala, idlala indima yokulwa nokuvuvukala, ukudambisa ubuhlungu, kanye nokususa izicubu, ngaleyo ndlela inciphise ubuhlungu bemisipha kanye nokukhathala nezinye izimpawu ezihlobene, ngaleyo ndlela igcine ukusebenza okujwayelekile kwemisipha futhi ikhuthaze ukulungiswa kwemisipha.
Ngesikhathi esifanayo, ingalungisa imithi ehlukene yamandla okukhanya kanye nemithamo ngokuya ngezidingo ezahlukene zokwelapha zabasebenzisi, futhi yenze ngezifiso izinhlelo zokuvuselelwa kwezemidlalo ezenzelwe wena nezehlukahlukene.
Impilo yemisipha ihlobene kakhulu nekhwalithi yokuphila kwethu kanye nokuhlangenwe nakho kwezemidlalo. Ngakho-ke, ukunciphisa ukungakhululeki kwemisipha nokunciphisa ingozi yokulimala akunakunganakwa. Ngiyethemba ukuthi wonke umuntu unemisipha eqinile futhi ujabulela injabulo yezemidlalo!