Manufofin rayuwa mai kyau: motsi da kiwon lafiya

Watakila kun ji maganar: "Rashin motsi ta hanyar aikinsa zai maye gurbin kowane magani, amma duk magungunan duniya ba su iya maye gurbin motsi ba." Ba abin mamaki bane cewa lafiyarmu mai kyau tana da dangantaka da motsi. Kayan horo na yau da kullum ba wai kawai karfafawa da inganta jiki ba, suna da sakamako masu tasiri a kan psyche, daidaituwa da kuma ikon yin hankali. Duk wani likita zai tabbatar da cewa tushen rayuwa mai kyau shine motsi da kuma lafiyar jiki.

Ƙara yawan aiki na jiki ba kawai kariya mai kyau ba ne akan cututtuka daban-daban, amma zai iya zama hanya mai kyau don mayar da jiki bayan tiyata da kuma cututtuka masu tsanani. Saurin gudu, alal misali, ita ce hanya mafi mahimmanci wajen ƙarfafa tsarin jijiyoyin mutum, tun da yawancin oxygen yana da yawa fiye da hutawa. Irin wannan aiki yana motsa zuciyar zuciya da zubar da jinin jini, ƙarfafa sautin kwayar cutar zuciya da kuma taimakawa wajen ƙarfafa tsohuwar zuciya. Mutanen tsofaffi waɗanda suke yin jigon yau da kullum, suna da tsarin tsarin zuciya, ba su da bambanci da matasa.

Hanya ita ce tushen rayuwa. Babu shakka kowa zai yi shakkar wannan. An tsara jikin mutum sosai kuma an daidaita shi don motsi, an samar da shi da tsari mai mahimmanci amma mai dogara, kuma dukkanin sassan da tsarin suna da alaka da aikin jiki.

Don jin dadin rayuwa mai kyau da motsi

• Hormonal baya . Hanyoyin motsa jiki na rinjaye al'amuran yau da kullum. Glandar thyroid ta sake yad da yawan adadin hormones da thyroxine na iodotronin, wanda ke inganta metabolism kuma yana kara yawan makamashi a kowane lokaci na rana. A wani ɓangaren kuma, adadin da ke cikin adonaline ya ɓoye yawan adrenaline. Wannan hormone yana ƙãra yawan ƙwaƙwalwar motsi da hawan jini, yana kunna aikin muscle da cigaban ci gaba na cortisol, yana ƙarfafa ajiyar carbohydrates a cikin hanta.
  Wani muhimmin mahimmanci ga lafiyar lafiya shi ne kararra, wanda ke haifar da insulin, wanda hakan ya kara yawan adadin insulin da kuma yada su. A sakamakon haka, kwayoyin suna samun karin glucose da jini glucose jini. Wato, motsa jiki da wasanni su ne mafita mai kyau akan nau'in ciwon sukari na II.
  A ƙarshe, kuma ba mahimmanci ba, taimakon wasanni na taimakawa wajen sakin jima'i na jima'i, musamman ma kwayoyin testosterone, wanda a yayin aikin aikin jiki ya kara karfafawa sosai. Bayan dan lokaci bayan horo, abun ciki cikin jini yana ƙaruwa ƙwarai. A cikin mata, an samar da shi, amma a ƙarami. Babban mahimmanci na testosterone shi ne cewa yana bunkasa ci gaban tsoka.
• Tsarin tsari. Masu binciken sun gano cewa bayan makonni goma sha shida na wasanni masu aiki, yawan adadin kwayoyin cuta (immunoglobulins) a jiki yana ƙaruwa sosai, wanda babu shakka zai haifar da karuwa a juriya. Wannan shi ne abin da muke kira "ƙarfafa kariya."
• Haske . Mutumin mai aiki ba ya numfasawa sau da yawa fiye da kowane, amma yayi shi da zurfin amfani da oxygen. Wannan ake kira numfashi mai kyau. Duk wani mai koyar da lafiyar jiki zai bayyana yadda za a numfasawa yadda ya kamata don oxygenate dukkan gabobin da kyallen takalma. Musamman kwakwalwa. Mai wasan yana motsawa 2.5 lita. oxygen maimakon na saba 0.5 lita. daga mutum marar shiri. Dalilin shi ne karuwa a cikin matakin hormone adrenaline a cikin jini, inda hanyoyi masu hanzari ke fadada kuma ƙara girman su. Bayan watanni 2-3 na horon, zaka iya zuwa kashi 25 cikin dari na oxygen ga jiki a cikin numfashin numfashi.
• Hanta . Ƙara yawan buƙatu na carbohydrates zai haifar da karuwa a cikin ɗakunan glycogen a cikin hanta. Tare da ƙarin motsa jiki mai zurfi da kuma tsawon lokaci, hanta yana tsakaita yawan sukari a cikin jini, wanda, lokacin shigar da kwayoyin, ya zama mai tsabta makamashi.
• Hanyar jin tsoro. Ga masu aiki da suke lura da tushen tsarin rayuwa mai kyau, kwashe jini daga sassa daban-daban na kwakwalwa yana ƙaruwa kusan kashi ɗaya bisa uku. Yawanci ƙara yawan yawan kwayoyin halittar jiki a cikin hypothalamus, wanda zai haifar da inganta ƙwaƙwalwar ajiya da iyawa don mayar da hankali. Kwayoyin jijiya, ta biyun, suna taimakawa wajen sakin endorphins, wanda zai shafi mutum psyche da yanayinsa.
• Tsarin tsarin tsarin zuciya da zuciya. Jub da jini daga zuciya zuwa duk sassan jikin ba hanya mai sauƙi ba ne. Amma yana da sauki fiye da wasanni na yau da kullum. An riga an tabbatar da wannan ta hanyar yawan binciken da babu shakka. Sabili da haka, jikinmu yana sanye da kwakwalwan da ake kira venous veins, ta hanyar yin kwangila da tsokoki na ƙwayoyin jiki, jini da lymph shiga cikin jiki na musamman kuma musamman zuciya.
  Amma wannan tsarin yana dogara ne kawai lokacin da tsokoki na ƙafafu suke aiki a cikakke ƙarfi. Lokacin da akwai hane-hane a cikin ƙungiyoyi ko tsokoki ba su da rauni, wannan baya bada izinin motsi jini kamar yadda ya kamata. Jinin ya fara tarawa a cikin tasoshin, wanda hakan zai haifar da fadadawa, kuma, yiwuwar, haɗarin jinsin varicose veins da thrombosis yana ƙaruwa.
  Zuciyar zuciyar kanta an tsara domin ya iya daidaitawa da canje-canje kuma, bisa ga yadda ya kamata, fara aiki fiye da tattalin arziki. Alal misali, a cikin jikin mutum mai shekaru 30 da haihuwa (ba mai ba da ƙwararren mai ba da horo) yana yin har zuwa lita 40 na jini don dari 150 a minti ɗaya, kuma yawan adadin jini daga masu biyan cyclist na wasan kwaikwayo na dari 120 a minti daya.
  Hanyoyin motsi suna rinjayar samfurori masu kyau na jini a jiki. Alal misali, a 70 kg. nauyi, yawan jini zai iya ƙaruwa daga 6 zuwa 8 lita, adadin ƙwayoyin jini na jini yana ƙaruwa sosai, wanda ke dauke da ƙarin iskar oxygen a cikin tsokoki da gabobin. Kwayoyin jini suna inganta haɓakarta da kuma kyakkyawar yiwuwar daidaita siffar tareda taimakon tasoshin kayakoki, wanda ke haifar da metabolism tsakanin jini da kyallen takarda.
• Fat ajiya. Tare da buƙatar buƙatar makamashi, jiki yana amfani da tsararru da aka adana a cikin adipose nama da kitsen mai sannu a hankali bace. Akwai canje-canjen a cikin rabo daga mai a cikin jini, inda "mai kyau" cholesterol ya fi girma da "mummunan" cholesterol, wanda hakan yana haifar da adana adadin ƙwayar jini kuma yana da muhimmanci rage karfin zuciya da kuma yiwuwar hadarin zuciya.
• Tsarin ƙwayoyin cuta. Hanyoyin motsi suna haifar da karuwa a cikin ƙananan kashi, wanda akwai karuwa mai yawa da juriya ga damuwa, kuma wannan kyakkyawan ma'auni ne akan osteoporosis a tsufa. Ƙunƙarar ƙwaƙwalwar ƙwayoyi da ƙuƙwalwa sun zama ƙananan roba, ƙwayoyi, kasusuwa sun daidaita tsarin su kuma suna rage haɗarin rauni.
  Dangane da rikitarwa masu karfi na ƙwayar zuciya, jini ya kai capillaries, wanda zai haifar da fadada waɗannan tasoshin. Sabili da haka, tsokoki suna wadatar da oxygen kuma an ba da kayan abinci (musamman, furotin) daga jini. Duk wannan ya sa ya yiwu a sami makamashi daga carbohydrates da acid mai a mitochondria.
  Kyakkyawan yanayin ɗakunan ya dangana ne akan aikin jiki. Ba tare da motsi ba, ba za a kare su daga cin nama ba, kuma an ƙare, an share, wanda zai haifar da ciwo mai tsanani a cikin gidajen. Wannan ba shi da alaƙa da tsarin tsabtace jiki kuma ya ba da jiki cewa jiki yana karɓar duk abincin da ake bukata, wannan ciwon yana da kyau ga magani ta hanyar aikin likita da kuma na musamman. Rashin motsi da kuma motsa jiki yana haifar da samuwa da yaduwar cututtuka da raguwa da enzyme na cartilaginous, wanda zai iya fara aiwatar da matakai masu lalacewa wanda zai haifar da kumburi ko kuma cikakkiyar haɓakawa na haɗin gwiwa.

Kyakkyawan ruhu a jikin lafiya!

Ma'aikata da kiwon lafiya suna da alaƙa. Wasannin wasanni suna gudanar da matakai da dama a cikin jiki, suna shafar dukkanin sassan da kuma tsarin. Saboda haka, za a iya taƙaita ayyukan wasanni na yau da kullum:

• Wasannin wasan kwaikwayo na yin yaki da yawa - yawancin bincike sun nuna cewa motsa jiki na minti 45 a kan mota sau biyu a mako zai iya rage adadin ƙwayar da take ciki kuma rage ragewa a cikin gabobin ciki.
• Hanyoyin motsi suna rage bayyanar cututtuka na ciki - saboda gaskiyar jiki yana ƙaruwa yawan adadin hormones, irin su serotonin da endorphins. Ana kiran su "hormones na farin ciki." An yi imanin cewa horarwa yana da tasiri sosai kamar maganin likita don ciwo. Bugu da ƙari, akwai karuwa a kan girman kai, da kuma yawancin ƙwarewa, wanda ya rage sake komawa lokacin cutar idan aka kwatanta da marasa lafiya da suka dauki magani don rashin ciki.
• Mutane masu aiki na jiki suna iya magance matsalar hormones da damuwa da sauri, kuma, saboda haka, zasu iya yaki da cututtuka masu juyayi na ɗan gajeren lokaci. Dangane da kayan aikin jiki, ƙarin masu karɓa suna kafa a cikin jiki, wanda ke sarrafa adadin hormones kuma ya fara sakin kayan enzymes masu amfani. Sabili da haka, bayan tseren wanda ya yi nasara zai iya dawowa a cikin sa'o'i 6-8, amma ga wanda ba a shirye ba wannan tsari zai dauki kwanaki biyu.
• Wasanni ne, ga alama likitoci, sabon fata ga tsofaffi, saboda wasanni biyu a mako sukan rage kimanin kashi 60 cikin dari na cutar Alzheimer.
• Kuna fama da ciwo mai zafi akai? Wannan matsala za a iya magance matsalar ta sauƙi tare da ƙarfin ƙarfin horo na tsokoki na kirji, wanda ya haɓaka motsi, ƙarfafa tsokoki kuma rage rage jin zafi a baya. Wani lokaci ma horon guda daya a kowane mako zai iya samun sakamako mai kyau.
• Yin tafiya, yin wasa ko yin motsa jiki na matsakaici zai iya ƙara yawan karu yayin inganta inganta muscle kuma yana iya rage hadarin rauni da osteoporosis a tsufa.
• Ana gudanar da aikin motsa jiki a kullum tsakanin marasa lafiya da cututtuka. Harkokin warkewa ya kamata ya rage hadarin ciwon zuciya, bugun jini da kuma aikin kwakwalwa, a maimakon tsayayya da marasa lafiya marasa lafiya da irin wannan kukan.
• Harkokin wasanni, ba shakka, suna rage karfin jini. Bisa ga wani binciken a arewacin Illinois, har ma da tafiya mafi sauki ya rage sauyin kwayoyin ta uku, kuma diastolic ta miliyon biyu na mercury, wanda ya inganta yanayin jiki sosai. Tsayawa mai tsanani da kuma ƙarfin horo zai iya rage yawan karfin jini kamar yadda 7g Hg. Masana sunyi cewa idan rudin tsarin systolic ya rage ta 2 mm. shafi na Mercury, wannan yana rage hadarin fashewa ta hanyar 30%.
• Hanyoyin wasanni ne kuma mai kyau na rigakafi da kayan aiki masu karfi a kan yaki da ciwon daji. Masu aiki da "wasanni" mutane suna shan wahala daga ciwon ciwon daji na kashi 50%, da kuma ciwon huhu na huhu - ta hanyar kashi 40%. Mata masu yin motsa jiki kullum, rage cututtukan nono na kashi 40%, da ciwon daji na ovarian - kashi 30%.

Rayuwa na bukatar motsi

Akwai bayanai da dama na shaida game da lalacewar salon salon rayuwa game da lafiyar jiki, tsawon lokaci da aikin dan Adam. Sabili da haka, wajibi ne kowane mutum ya kasance mai aiki a jiki kuma kada yayi watsi da tushen rayuwa mai kyau - motsi da lafiyar hankali. Don wasanni ba al'ada ba ne, amma ya kawo farin ciki. Don zaɓar shirin aikin da ya fi dacewa da dacewa da bukatunku, dole ne kuyi la'akari da waɗannan dalilai:

• kiwon lafiya da damar iyawa;
• horo na farko;
• gyaran yanayi;
• irin motsa jiki;
• abubuwan da kake so a cikin aji - kadai ko kewaye da wasu mutane.

Kar ka manta ...

Bincika bugunanku akai-akai don tsawon lokacin aikin! Don yin wannan, zaka iya amfani da bin doka mai zuwa don auna shi: idan zaka iya yin magana yayin da kake yin wasanni, to, ba a cika ka ba, amma idan zaka iya raira waƙa - yana da kyau don ƙara yawan aiki na jiki.