Ingabe ukuzivocavoca ngokweqile kunganciphisa igciwane lakho futhi kukugulise?
Ucwaningo luvula ukuxhumana phakathi kokuvivinya umzimba okujwayelekile, okuvamile kanye nesistimu yomzimba omzimba oqinile. Kodwa-ke, kukhona nobufakazi bokuthi ukuzivocavoca okukhulu kakhulu kunganciphisa ukuzivikela futhi kungakwenze ugule.
Umphakathi omdala unesifo esiphathelene nokuphefumula okungaphezu kokubili kuya kwezi ezintathu ngonyaka. Sifakwa kuma-virus usuku lonke, kodwa abanye abantu babonakala bengenakukwazi ukubamba amakhaza noma umkhuhlane.
Lezi zici ezilandelayo zonke zihlotshaniswe nokuzivikela komzimba okungakhubazekile kanye nengozi eyengeziwe yokubanda amakhaza:
- Ukucindezeleka
- Ukudla okunomsoco
- Ukukhathala nokuntuleka kokulala
- Ukubhema ugwayi
- Ubudala obudala
- Ukususa i-syndrome
Ukuzivocavoca okuningi kunganciphisa ukungavikeleki
Kukhona ubufakazi bokuthi ukuzivocavoca kakhulu kunciphisa ukuzivikela. Ukucwaninga kubonisa ukuthi imizuzu engaphezu kwengu-90 yokuzivocavoca okukhulu kakhulu ingenza abagijimi bakwazi ukugula isikhathi esingangamahora angama-72 emva kokuzivocavoca. Lolwazi olubalulekile kulabo abaqhudelana emidlalweni ende njengamarathons noma ama-triathlons.
Ukuzivocavoca ngokweqile kubonakala kubangela ukwehla okwesikhashana emsebenzini wokuzivikela omzimba. Ucwaningo luye lwabona ukuthi ngesikhathi sokuzikhandla ngokweqile umzimba, umzimba uveza ama-hormone athile avimba isikhathi eside.
I-Cortisol ne-adrenaline, eyaziwa njenge-hormone yokucindezeleka, iphakamisa ukucindezeleka kwegazi kanye namazinga e-cholesterol futhi igxilise isimiso somzimba sokuzivikela.
Lo mphumela uye waxhuma ekukhuleni okukhudlwana ukutheleleka kwabagijimi bokukhuthazela ngemuva kokuzivocavoca ngokweqile (njenge-marathon esebenza noma ukuqeqeshwa kwe-Ironman-distance triathlon).
Uma uqeqesha izenzakalo ze-ultra-ukukhuthazela, isici esiyinhloko sokuqeqeshwa kwakho kufanele sibe nokuphumula okwanele nezinsuku zokutakula ukuze umzimba wakho (amasosha omzimba) uphinde utholakale.
Uma uzizwa ugijima phansi noma uneminye impawu ye-overtraining syndrome-njengokwanda kwenhliziyo yokuphumula , izinga lokunciphisa inhliziyo kancane, ukucasula noma ukukhululeka nokukhathala okujwayelekile-kungase kudingeke ukwehlisa ukusebenza kwakho futhi.
Uma usuvele ugula, kufanele uqaphele ngokuzivocavoca kakhulu. Amasosha omzimba wakho kakade akhokhiswa intela ngokulwa nokutheleleka kwakho, futhi ukucindezeleka okungeziwe kunganciphisa ukutakula kwakho. Ngokuvamile, uma unezimpawu ezibandayo futhi ungenawo umkhuhlane, ukuzivocavoca okulula noma okulinganisela kungakusiza uzizwe kangcono futhi empeleni ukwandise isimiso sakho somzimba omzimba. Ukuzivocavoca ngokweqile kuzokwenza izinto zibe zimbi nakakhulu futhi zandise ukugula kwakho.
Uma ungayisebenzisi ngokujulile kodwa uziqaphele ukuklolodela noma ukulwa nekhala eligijima ngemuva kokuzivocavoca kwakho, umzimba wakho ungase usabele empoveni, emzimbeni noma kwezinye izinto eziphilayo. Khuluma nodokotela wakho ukuze uthole empandeni yesizathu.
Ukuzivocavoca umzimba okujwayelekile kuthuthukisa ukungavikeleki
Kunezinto ezithile ezibonakala zisivikela ekubambeni amakhaza kanye nomkhuhlane. Enye yalezo zinto ibonakala sengathi iwukuzivocavoca okulinganiselayo, okuqhubekayo. Ucwaningo luyaqhubeka nokusekela ukuxhumana phakathi kokuvivinya umzimba okujwayelekile, okuvamile kanye nesistimu yomzimba omzimba.
Izifundo zakuqala zathola ukuthi izidakamizwa zokuzilibazisa zibike ukushisa okuncane lapho beqala ukugijima njalo.
Ukuzivocavoca okulinganiselwe kuye kwaxhunyaniswa nesimiso sokuzivikela samasosha omzimba nokuqinisa okwesikhashana ekukhiqizeni ama-macrophages, amangqamuzana ahlasela amabhaktheriya. Kukholelwa ukuthi ukuzivocavoca njalo, okuqhubekayo kungabangela izinzuzo ezinkulu ezikhungweni zempilo yomzimba esikhathini eside.
Ucwaningo lwamuva luye lwabonisa ukuthi kunezinguquko zomzimba emasimini omzimba njengempendulo yokuzivocavoca. Ngesikhathi sokuzivocavoca ngokulinganisela, amasosha omzimba aphuma emzimbeni ngokushesha futhi angakwazi ukubulala amabhaktheriya namagciwane. Ngemuva kokuzivocavoca, i-immune system ngokuvamile ibuyele evamile kungakapheli amahora ambalwa, kepha ukuzivocavoca okungajwayelekile, okuvamile kubonakala kwenza lezi zinguquko zihlale zihlala isikhathi eside.
Ngokusho kukaprofesa uDavid Nieman, uDkt. PH, we-Appalachian State University, lapho ukuzivocavoca ngokulinganisela kuphindaphindiwe esikhathini esiseduze nsuku zonke kukhona umphumela okhulayo oholela ekuphenduleni komzimba isikhathi eside. Ucwaningo lwakhe lubonise ukuthi labo abahamba ngamaphesenti angama-70 kuya kwangu- 575 we-VO2 Max yabo imizuzu engama-40 ngosuku babenezinsuku eziningi ezigulayo ngenxa yesibanda noma umkhuhlane njengalabo abangasebenzi.
Ukucindezeleka Kwengqondo Kuyanciphisa Ukuzivikela Emzimbeni
Akukhona nje ukucindezeleka ngokomzimba okwandisa ukukhululwa kwe-cortisol ne-adrenaline. Ukucindezeleka kwengqondo kungaphazamisa ukuzivikela futhi kuholele ekukhuleni kwezifo ezibandayo kanye nezifo.
Abacwaningi base-Ohio State balandela abantu ababenenkathazo yokunakekela othandekayo ngesifo se-Alzheimer futhi bathola ukuthi babhekene nokushisa kabili njengabantu abangenakekeli. Kubantu abanjalo, kusobala ukuthi inzuzo engokwenyama yokulinganisa, ukuzivocavoca njalo.
Ukuzivocavoca okulinganayo akuyona yodwa indlela yokugwema ukushisa nezinye izifo, futhi kufanele ufunde izindlela zokuhlala uphilile ngamathiphu okugwema amagciwane endaweni yokuzivocavoca .
Imithombo
Ukuzivocavoca okunamandla kuvuselela umsebenzi we-macrophage: indima enokwenzeka yezinhlelo ze-NF-kappaB. Cell Biochemistry kanye Nomsebenzi. 2006 Aug 14;
I-MedLine Plus Ukuzivocavoca Nokungavikeleki.
I-Nieman DC, i-Henson DA, i-Austin MD, i-Brown VA. Impendulo yegciwane lengculaza kumakhilomitha angu-30 ukuhamba. I-Med Sci Sports Exercise 37: 57-62, 2005.
I-Nieman DC. Ingozi Yokutheleleka Kwendlela Ephezulu Yokuphefumula Kwabalandeli: I-Epidemiologic and Immunologic Perspective. Journal of Athletic Training 1997 Oct.