Ukuzilolonga rhoqo ngumnye wezona zinto ezintle ongayenza kwimpilo yakho. Ukuzivocavoca kunceda ukuphucula ingqondo yakho, ukukhusela isifo senhliziyo kunye nezinye iindidi ezibalulekileyo zezokwelapha, kunye nokuphucula amathuba akho okuhlala usempilweni kunye ne-hale kahle ekugugile kwakho.
Ukuzivocavoca Kwenza Uphilise?
Ukuzivocavoca rhoqo kunempembelelo emininzi emzimbeni wakho onokuphucula umsebenzi wakho we-musculoskelet system, inkqubo yakho ye-cardiovascular, isimiso sakho sokuphefumula, isifo sakho se-metabolism, kunye nengqondo yakho.
Izibonelelo ze-Musculoskelet of exercise regular:
- Ukuzivocavoca kwandisa ubungakanani kunye namandla akho emisipha yomzimba.
- Ukuzivocavoca kwandisa amandla akho kunye neeton.
- Ukuzivocavoca kwandisa inani kunye nokuxinwa kwamaplasilla anikezela igazi kwimisipha yakho.
- Ukuzivocavoca kwandisa inani kunye nobukhulu beemitochondria (izityalo zamandla) kwisisu sakho semisipha, esivumela ukuba imisipha yakho itshise amandla amaninzi.
Iintlobo zeenqwelo-moya zokuzilolonga rhoqo:
- Ukuzivocavoca kuphucula umsebenzi wakho wenhliziyo yonke , ukuze ukwazi ukupompa igazi elingakumbi ngentliziyo nganye.
- Ukuzivocavoca kunciphisa uxinzelelo lwegazi, ingakumbi ukuba unesidumbu esiphezulu .
- Ukuzivocavoca kuphucula umsebenzi wakho we-vascular overall.
- Ukuzivocavoca kunceda ukukhusela i- atherosclerosis .
Izibonelelo zokuphefumula zokuzilolonga rhoqo:
- Ukuzivocavoca kuphucula amandla akho emphunga.
- Ukuzivocavoca kwandisa ukuhamba kwegazi emiphakeni yakho, ukuvumela iimiphunga ukuba zenze i-oksijini engaphezulu kwigazi.
Izibonelelo zamathambo ezinokusetyenziswa rhoqo:
- Ukuzivocavoca kwandisa amandla akho emisipha ukutshisa amanoni ngokugqithiseleyo.
- Ukuzivocavoca kwandisa ukuhlanganiswa kwama- acid acids kwigazi, kwiindawo zakho ezinamafutha. (Ezi ziphumo ezimbini zokugqibela zokuzilolonga rhoqo "tune" yakho imetabolism ibe ngaphezulu komshini oshisayo.)
- Ukuzivocavoca kunciphisa izinga lakho legazi le- triglyceride .
- Ukuzivocavoca kwandisa i- cholesterol ye-HDL (i-cholesterol enhle).
- Ukuzivocavoca kunciphisa ukunyanzelwa kwe-insulin .
Ezinye iintlawulo zokuzilolonga rhoqo
- Ukuzivocavoca kuphucula umzimba wakho, okunciphisa amathuba okufumana izifo.
- Ukuzivocavoca kubonakala kukunciphisa amathuba okufumana umdlavuza webele, umdlavuza we-pancreatic, kunye nezinye izifo zomhlaza zesisu.
- Ukuzivocavoca kunceda ukukhusela i-gallstones.
- Ukuzivocavoca kunceda ukukhusela ukuguga ngokwenyama kunye nokuqonda.
- Ukuzivocavoca kunciphisa umngcipheko wesifo se-Alzheimer.
ILizwi
Ukubonelela zonke iinzuzo ze-physiologic ezivelisayo, kulula ukubona indlela umzimba onokuthi uncede ngayo ukukhusela isifo senhliziyo.
Ukongezelela kwimiphumo eqhelekileyo yomsebenzi kwisimo senhliziyo, ukuvuthwa rhoqo kuphucula izinto ezibalulekileyo ezinobungozi bentliziyo . Ukuzivocavoca kunciphisa uxinzelelo lwegazi, kunceda ukuthintela ukukhuluphala, kunciphisa amanqanaba e-triglyceride, kwandisa amazinga e-cholesterol ye-HDL, kwaye kuphucula ukunyanzelwa kwe-insulin (kwaye ngokunjalo kunceda ukukhusela okanye ukuguqula isifo se-metabolic syndrome ). Isiqhelo somzimba sele siboniswe ukuba luncedo ekuphumeleleni ukuyeka ukutshaya.
Ukuzivocavoca rhoqo ngumnye wemikhwa engcono kakhulu onokuyihlakulela impilo yakho yonke, impilo kunye nokuphila ixesha elide.
> Imithombo:
> Dumith SC, uHallal PC, Reis RS, Kohl HW 3. Ukunyameleka kwehlabathi lonke Ukungahambi kakuhle komzimba kunye noNxulumano lwayo nophuhliso lwezoLuntu kumazwe angama-76. Prev Med 2011; 53:24.
> Kodama S, uSaito K, Tanaka S, et al. I-Cardiorespiratory Fitness Njengomntu oQhathekayo wokuCwangcisa kweMeko yonke yokuBula kunye neemeko ze-Cardiovascular In Men Health and Women: I-Meta-Analysis. JAMA 2009; 301: 2024.
> Efanelekileyo KI, Singh Singh AS, van Mechelen W, Chinapaw MJ. Iziphumo zentlupheko kunye neziPhumo zeMpilo phakathi kwaBantu abadala: Uhlolo oluHlolo lweeNkalo eziPhambili. Ngaba nguJ Prev Med 2011; 40: 174.