Ngokugqitywa kweMidlalo yaseBusika yaseAsia, ukomelela kwesizwe kuye kwanda, abantu abaninzi bayabandakanyeka kwezemidlalo, kodwa ingxaki enxulumene noko yokwenzakala kwezemidlalo nayo iya isanda. Kuzo zonke iingozi zemidlalo, ukwenzakala kwemisipha yeyona ixhaphakileyo, kwaye ukulungiswa okungafanelekanga kunokukhokelela ekwenzakaleni kwemisipha kwakhona.
Ngoko ke yintoni esinokuyenza ukuthintela ukwenzakala kwemisipha okanye ukunciphisa umngcipheko wokuphinda kwenzeke kwayo?
Kutheni kukho umonakalo kwizihlunu?
Ngokwendlela yokusebenza, kukho iintlobo ezimbini eziphambili zokwenzakala kwemisipha kuqeqesho lwezemidlalo: ngokuthe ngqo nangokungathanga ngqo, kwaye iintlobo eziqhelekileyo ziquka ukukrala, ukukruneka kunye nokuqhekeka.
Ukulimala ngokuthe ngqo kudla ngokubangelwa xa umsipha uphantsi kwamandla agqithisileyo ekunyamezeleni kwawo ngexesha lokuqina okusebenzayo, njengokukruquka, ngenxa yamandla angaphandle ngqo okanye ukusebenza ngokugqithisileyo.
Ukulimala okungathanga ngqo, kwelinye icala, kubangelwa kukolula kakhulu, ukujija okanye ukugqithisa umsipha ngexesha lokuzilolonga, okubangela ukukrazuka okanye ukuxinwa kwizicubu, ngokuqhelekileyo kwindawo apho isisu semisipha sidibana khona ne-tendon. Uxinzelelo lwemisipha kunye nokukruneka kudla ngokuwela kudidi lokulimala okungathanga ngqo.
Ukongeza, ngexesha lokuzilolonga, izihlunu zifuna amandla amaninzi ukugcina i-diastole kunye nokufinyela, kwaye ukusetyenziswa rhoqo kwezinto zamandla kuya kukhokelela kwi-metabolism ekhawulezayo ye-oxidation ye-fatty acid, ukuba inkunkuma ye-metabolic kunzima ukuyisusa ngexesha elifanelekileyo, iya kubangela utshintsho kwindawo engqongileyo yezicubu zemisipha, kwaye kulula ukuyibangela impendulo yokudumba, okwandisa umngcipheko wokwenzakala.
Ndingakuthintela njani ukonakala kwemisipha?
Zininzi izinto onokuzenza ukuthintela ukwenzakala kwemisipha, ezinje
Ukuzifudumeza ngaphambi kokuzilolonga nokuqinisekisa ukuba izixhobo zakho zemidlalo zifanelekile kwaye zikwimeko entle.
Xa usenza umthambo, lungisa ubukhali kunye nobude bomthambo ukuze uvumelane nempilo yakho yomzimba kunye nobuchule bakho, kwaye ulandele umgaqo wokuqhubela phambili kancinci kancinci.
Emva kokuzilolonga, yolula imizuzu eli-10-15 ukuze uphumze izihlunu zakho.
Ukukhanya okubomvu kusetyenziswa kakhulu ukwenzakala kwemisipha kunye nokubuyela kwimpilo yezemidlalo. Kubalulekile ukukhankanya ukuba ukuze kuncitshiswe iimpawu zokulimala kwemisipha kunye nokukhawulezisa ukubuyela kwimpilo yezemidlalo, kwiminyaka yakutshanje, i-phototherapy yokukhanya okubomvu isetyenzisiwe kakhulu kunyango lokulimala kwemisipha kunye neenzuzo zokungangenisi, ukungabi buhlungu, ukhuseleko kunye nokuthuthuzela, kwaye unyango lwe-diode olukhupha ukukhanya (i-LEDT) sisixhobo esisetyenziswa kakhulu kwi-phototherapy kwiziko lonyango lokuvuselela okanye lezemidlalo.
Izifundo ezininzi zeklinikhi ezivunyiweyo ziye zabonisa ukuba xa zikhanyiswe ngokukhanya okubomvu, izinga lokukhula kwee-fibroblasts kunye neeseli zemisipha liyanda ngokuphindwe kahlanu, kwaye kunokunyusa imveliso ye-ATP kwaye kukhawulezise inkqubo ye-metabolic yeeseli, ngaloo ndlela kukhawulezise ukususwa kwenkunkuma ye-metabolic kwaye kukhuthaze ukulungiswa kunye nokuvuselelwa kwemisipha. Okwangoku, izifundo ezingaphezulu zifumanise ukuba unyango lwe-red light radiation lunokunciphisa kakhulu uxinzelelo lwe-oxidative ngexesha lokuphiliswa kwemisipha, ngaloo ndlela kunciphise iintlungu kunye nokuxinana kwemisipha, kukhuthaze ukuncipha kokudumba, kunciphise ukwakheka kwamanxeba kwaye kuthintele iingxaki ukuya kwinqanaba elithile.
Ikhabhathi yezempilo yaseMERICAN esekelwe kunyango lokukhanya okubomvu idibanisa uluhlu olubanzi lwee-wavelengths ezithile ukuvelisa isiphumo sebhayoloji emzimbeni wonke. Esi siphumo sinceda ekukhuthazeni ukujikeleza kwegazi, sikhawulezise ukususwa kwenkunkuma ye-metabolic efana ne-lactic acid kwaye silawule ngokufanelekileyo inkqubo yokudumba, sidlala indima yokulwa nokuvuvukala, ukuthomalalisa iintlungu kunye nokukhulula ukuxinana, ngaloo ndlela sinciphise iintlungu zemisipha kunye nokudinwa kunye nezinye iimpawu ezinxulumene noko, ngaloo ndlela sigcina ukusebenza okuqhelekileyo kwemisipha kwaye sikhuthaze ukulungiswa kwemisipha.
Kwangaxeshanye, ingakwazi ukulungelelanisa iindlela ezahlukeneyo zokupheka amandla okukhanya kunye needosi ngokweemfuno ezahlukeneyo zonyango zomsebenzisi, idale inkqubo yokuvuselela ezemidlalo eyenzelwe wena neyahlukeneyo.
Impilo yemisipha inxulumene kakhulu nomgangatho wobomi bethu kunye nokonwabela imidlalo, ngoko ke ukunciphisa ukungonwabi kwemisipha kunye nokunciphisa umngcipheko wokwenzakala akunakuze kuthathelwe ingqalelo. Ngamana sonke singaba nemisipha eqinileyo kwaye sonwabele ulonwabo lwemidlalo!