Na boikoetliso bo feteletseng bo ka fokotsa tšoaetso ea hau ea tšoaetso 'me ea u kulisa?
Lipatlisiso li senola kamano pakeng tsa boikoetliso bo itekanetseng, bo tloaelehileng le matla a 'mele a ho itšireletsa mafung. Leha ho le joalo, ho boetse ho na le bopaki ba hore boikoetliso bo matla haholo bo ka fokotsa ho itšireletsa mafung 'me bo ka' na ba u kulisa.
Ka karolelano motho e moholo o na le mafu a mabeli ho isa ho a mararo a phahameng a ho hema ka selemo. Re pepesoa likokoana-hloko letsatsi lohle, empa batho ba bang ba bonahala ba kotsing ea ho tšoaroa ke serame kapa feberu.
Lintlha tse latelang li 'nile tsa amahanngoa le ho ba le tšoaetso ea ho itšireletsa mafung le ho eketseha kotsing ea ho tšoaroa ke serame:
- Khatello ea kelello
- Phepo e mpe
- Ho khathala le ho hloka boroko
- Ho tsuba koae
- Botsofali
- Ho tlosa lefu lena
Ho ikoetlisa ho hoholo ho ka 'na ha fokotsa tšitiso
Ho na le bopaki ba hore boikoetliso bo matla haholo bo ka fokotsa ho itšireletsa mafung. Lipatlisiso li bontša hore metsotso e fetang 90 ea boikoetliso bo matla ba mamello e ka etsa hore baatlelete ba khone ho kula ho fihlela lihora tse 72 ka mor'a thuto. Tsena ke boitsebiso ba bohlokoa ho ba phelisanang ka meketeng e telele e kang marathons kapa triathlons.
Boikoetliso bo matla bo bonahala bo baka ho fokotsa nakoana ha tsamaiso ea 'mele ea ho itšireletsa mafung. Lipatlisiso li fumane hore ha motho a e-na le matla a matla a 'mele,' mele o hlahisa lihomone tse itseng tse fokolang tšoaetso ea nakoana ka nakoana.
Cortisol le adrenaline, tse tsejoang e le lihomone tsa khatello ea kelello, li phahamisa khatello ea mali le li-cholesterol le ho thibela sesole sa 'mele.
Phello ena e 'nile ea amahanngoa le ts'oaetso e eketsehileng ho tšoaetso ea baatlelete ba mamello ka mor'a boikoetliso bo feteletseng (joalo ka marathon ea marathon kapa thuto ea Ironman-distance triathlon).
Haeba u ntse u koetlisetsa liketsahalo tsa bo-mamello-kholo, karolo ea bohlokoa ea koetliso ea hau e tlameha ho ba le phomolo e lekaneng le matsatsi a phomolo ho lumella 'mele oa hau hore o hlaphoheloe.
Haeba o ikutlwa o theoha kapa o e-na le matšoao a mang a lefu la overtraining-joalo ka tekanyo ea pelo ea ho phomola ho eketsehileng, tekanyo ea pelo ea ho fola butle-butle kapa ho khathala-u ka 'na ua lokela ho theola mosebetsi oa hau.
Haeba u se u kula, u lokela ho ba hlokolosi ka ho sebelisa matla haholo. Sesole sa hau sa 'mele se se se lefshoa ka ho loantša tšoaetso ea hau,' me khatello ea kelello e eketsehileng e ka fokotsa ts'oaro ea hau. Ka kakaretso, haeba u e-na le mats'oao a bonolo a se nang feberu, boikoetliso bo khanyang kapa bo itekanetseng bo ka 'na ba u thusa hore u ikutloe u le betere' me ha e le hantle ho matlafatsa 'mele oa hau oa' mele. Koetliso e matla e tla etsa hore lintho li be mpe le ho feta ho eketsa boloetse ba hau.
Haeba u sa sebelise ka matla empa u hlokomela hore u sneezing kapa u loana le nko ka mor'a hore u ikoetlise, 'mele oa hao o ka' na oa itšoara ka peō e phofo, ho kula kapa lintho tse ling tsa tikoloho. Bua le ngaka ea hau ho fihlela motso oa sesosa.
Ho ikoetlisa kamehla ho matlafatsa ho itšireletsa mafung
Ho na le lintho tse bonahalang li re sireletsa hore re se ke ra tšoeroa ke serame le feberu. E 'ngoe ea lintho tseo e bonahala e le boikoetliso bo itekanetseng, bo tsitsitseng. Lipatlisiso li tsoela pele ho tšehetsa kamano pakeng tsa boikoetliso bo itekanetseng le bo tloaelehileng le tsamaiso ea 'mele ea ho itšireletsa mafung
Liphuputso tsa pele li fumane hore ho ikoetlisa ho ithabisa ho tlalehile ho bata ha li qalile ho matha kamehla.
Boikoetliso bo itekanetseng bo 'nile ba amahanngoa le mokhoa o motle oa ho itšireletsa mafung le ho eketsa nakoana tlhahiso ea macrophages, lisele tse hlaselang libaktheria. Ho lumeloa hore boikoetliso bo tloaelehileng bo tsitsitseng bo ka ba le melemo e mengata tsamaisong ea 'mele oa' mele ea ho itšireletsa mafung ka nako e telele.
Liphuputso tsa morao-rao li bontšitse hore ho na le liphetoho tsa motsoako tsamaisong ea 'mele ea ho itšireletsa mafung e le karabelo ea ho ikoetlisa Nakong ea boikoetliso bo itekanetseng, lisele tsa 'mele li potoloha ka potlako' me li khona ho bolaea libaktheria le likokoana-hloko. Ka mor'a ho ikoetlisa, qetello ea sesole sa 'mele e khutlela ho tloaelehileng ka mor'a lihora tse' maloa, empa ho ikoetlisa kamehla ho etsa hore liphetoho tsena li be teng ka nako e telele.
Ho ea ka moprofesa David Nieman, Dr. PH, oa Univesithi ea Naha ea Appalachian, ha boikoetliso bo itekanetseng bo phetoa hangata letsatsi le leng le le leng ho na le phello e holimo e lebisang ho arabela ka nako e telele ea ho itšireletsa mafung. Phuputso ea hae e bontšitse hore ba tsamaeang ka 70-75 lekholong ea VO2 Max ka metsotso e 40 ka letsatsi ba na le matsatsi a mangata a kulang ka lebaka la sefuba kapa 'metso joaloka ba sa sebeliseng.
Ho imeloa kelellong kelellong Hape ho fokotsa ho itšireletsa mafung
Hase khatello ea kelello feela e eketsang ho lokolloa ha cortisol le adrenaline. Matšoenyeho a kelello a ka boela a sitisa tšoaetso ea meriana 'me a baka ho eketseha ha mafu a batang le a mafu a mafu.
Bafuputsi ba Ohio State ba ile ba latela batho ba neng ba e-na le khatello ea ho hlokomela moratuoa oa bona ka lefu la Alzheimer 'me ba fumana hore ba na le serame sa makhetlo a mabeli a se nang bahlokomeli. Bakeng sa batho ba joalo, ka ho hlakileng ho na le molemo oa nama bakeng sa ho ikoetlisa kamehla.
Boikoetliso bo itekanetseng hase eona feela tsela ea ho qoba ho bata le mafu a mang, 'me u lokela ho ithuta litsela tsa ho lula u phela hantle le lisebelisoa tsa ho qoba likokoana-hloko moo u ikoetlisetsang teng .
Lisebelisoa
Boikoetliso bo botle bo susumelletsa ts'ebetso ea macrophage: karolo e ka khonehang ea litsela tsa NF-kappaB. Cell Biochemistry le Function. 2006 Aug 14;
MedLine Plus Exercise le Immunine.
Nieman K, Henson K, K Tšoaetso ea 'mele ea ho itšireletsa mafung ho tsamaea metsotso e 30. Med Sci Sports Exercise 37: 57-62, 2005.
Nieman DC. Kotsi ea Phekolo e Phahameng ea ho Phefumoloha ho Lipatliste: Sepheo sa Epidemiologic le Immunologic Perspective. Journal of Athletic Training 1997 Sep.