Indlela yokuphila enempilo nemidlalo iheha inani elandayo labantu banamuhla. Futhi lokhu akumangazi, ngoba wonke umuntu ufuna ukuba nomzimba onamathoni futhi abukeke emuhle kunoma yisiphi isikhathi. Mayelana nalokhu, ikakhulukazi ngosuku olwandulela ihlobo, wonke ama-gyms alula ngenkuthalo. Kepha esikhundleni sama-biceps akhula phambi kwamehlo ethu, ngosuku lokuqala lokuqeqeshwa, abasubathi abasafufusa bayoba nokumangala okungekuhle kakhulu - ubuhlungu obukhulu bemisipha. Kungani imisipha ibuhlungu ngemuva kokuqeqeshwa nokuthi yini okufanele uyenze ngakho - sizokutshela kulesi sihloko.
Noma ngubani ovakashele ijimu okungenani kanye empilweni yakhe ujwayelene nomuzwa lapho ekuseni ngemuva kokuzivocavoca sihlangana nakho nokuqina nobuhlungu emzimbeni wonke. Kubonakala sengathi ngokunyakaza okuncane, yonke imisipha iyaqaqamba futhi idonse. Ukudlala imidlalo ngokushesha kuyayeka ukubonakala kukhanga kangaka.
Ingabe kuhle uma imisipha ibuhlungu ngemuva kokuzivocavoca? Abasubathi abaningi abanolwazi bazophendula ngoyebo, ngoba ubuhlungu bemisipha bukhombisa ukuthi inqubo yokuyilayisha ngesikhathi sokuzivocavoca ibingelona ize. Yize, eqinisweni, abukho ubudlelwane obuqondile phakathi kwemiphumela yokuqeqeshwa nobukhulu bezinhlungu zemisipha. Esikhundleni salokho, isebenza njengomhlahlandlela wokuqina kokuvivinya umzimba. Uma kungekho buhlungu nhlobo, khona-ke kungenzeka ukuthi othile akazange alayishe imisipha yabo ngokwanele futhi aqeqeshwe ngamandla angaphelele.
Kungani imisipha ibuhlungu ngemuva kokuzivocavoca?
Ubuhlungu bemisipha ngemuva kokuvivinya umzimba bubizwa ngokuba buhlungu kwemisipha emibuthanweni yezemidlalo. Yini ebangela lokho kulabo abafike kuqala ejimini, noma kubantu abathathe ikhefu elide phakathi kokuzivocavoca umzimba?
Isizathu sika-Otto Meyerhof
Akukabi bikho mpendulo ecacile futhi eyiyo kuphela. Isikhathi eside, bekukholelwa ukuthi ubuhlungu obenzeka ngesikhathi sokuzikhandla emisipheni kubangelwa ukwakheka kwe-lactic acid eyeqile, enganqamuki ngokuphelele ngokushoda komoya-mpilo, osetshenziswa ngobuningi yimisipha lapho umthwalo kuwo unyuka. Le mbono isuselwa emsebenzini womuntu owathola umklomelo kaNobel ku-physiology nakwezokwelapha u-Otto Meyerhof ocwaningweni lobudlelwano phakathi kokusetshenziswa komoya-mpilo nokonakala kwe-lactic acid emisipheni.
Ucwaningo olwenziwe nguSolwazi George Brooks
Ezinye izifundo ezenziwa ngomunye usosayensi - uProfesa woMnyango weGeneral Biology eNyuvesi yaseCalifornia, uGeorge Brooks - zikhombisile ukuthi amandla akhishwe ngesikhathi sokugaywa kwe-lactic acid ngendlela yama-molecule e-ATP asetshenziswa yimisipha ngesikhathi somsebenzi wabo omkhulu. Ngakho-ke, i-lactic acid, kunalokho, ingumthombo wamandla emisipha yethu ngesikhathi sokwanda komzimba futhi ngokuqinisekile ayikwazi ukubangela ubuhlungu ngemuva kokuzivocavoca umzimba. Ngaphezu kwalokho, le nqubo iyi-anaerobic, i.e. kungadingi ukuba khona kwe-oxygen.
Kodwa-ke, umbono wokuqala akufanele ulahlwe ngokuphelele. Lapho i-lactic acid iphuka, akukhona nje kuphela amandla adingekayo ekusebenzeni okusebenzayo kwemisipha yethu, kepha futhi neminye imikhiqizo yokubola. Ukweqa kwabo ngokweqile kungadala ukuntuleka komoya-mpilo, okusetshenziselwa ukonakala kwawo ngumzimba wethu, futhi ngenxa yalokho, ubuhlungu nokuzwa okuvuthayo emisipheni engenayo i-oxygen.
Umbono we-muscle owonakele
Enye, inkolelo evame kakhulu, ukuthi ubuhlungu bemisipha ngemuva kokuzivocavoca kubangelwa ukulimala kwemisipha okulimazayo ezingeni lamaselula noma ngisho nasezingeni lama-organelles amaselula. Ngempela, ucwaningo lwamaseli wezicubu zomzimba kumuntu oqeqeshiwe nongaqeqeshiwe lukhombisile ukuthi kokugcina, ama-myofibrils (amaseli emisipha oblong) anobude obuhlukile. Ngokwemvelo, umgijimi osafufusa ubuswa amaseli amafushane, alimala ngesikhathi sokuzikhandla okukhulu. Ngokuvivinya umzimba njalo, le micu emifushane yemisipha yeluliwe, futhi ukuzwa kobuhlungu kuyanyamalala noma kwehle kube okungenani.
Le mbono mayelana nembangela yobuhlungu bemisipha, ikakhulukazi kubaqalayo noma ngokukhuphuka okukhulu komthwalo womthwalo, akufanele ilahlwe. Ngemuva kwakho konke, uyini umsipha wesistimu yemisipha yomuntu ngqo? Umzimba wemisipha uqobo, oqukethe imicu ehlukahlukene yemisipha, unamathiselwe ngemisipha kumathambo omuntu. Futhi imvamisa kuba kulezi zindawo lapho ama-sprains nokunye ukulimala kwenzeka ngomthwalo owandayo.
Ubuhlungu buqala nini?
Njengoba kungenzeka uqaphele, ubuhlungu bemisipha abuveli ngokushesha. Lokhu kungenzeka ngosuku olulandelayo noma ngakusasa ngemuva kokuqeqeshwa. Umbuzo onengqondo uthi, kungani lokhu kwenzeka? Lesi sici sibizwa ngokuthi ukubambezeleka kwemisipha yokukhathazeka. Futhi impendulo yombuzo ilandela ngqo kusuka kwizimbangela zobuhlungu.
Ngokulimala kwemisipha kunoma yiliphi izinga nokuqongelelwa kwanoma yimiphi imikhiqizo ye-metabolic eyeqile, izinqubo zokuvuvukala zenzeka. Lokhu akuyona nje imiphumela yomzabalazo womzimba ngobuqotho obuphukile bezicubu namaseli nokuzama ukuqeda izinto ezihambisana nawo.
Amaseli omzimba akhipha izinto ezahlukahlukene ezicasula ukuphela kwezinzwa emisipheni. Futhi, njengomthetho, izinga lokushisa liyakhuphuka ezindaweni ezilimele neziseduze, nakho okudala ukungakhululeki. Lobu buhlungu buqhubeka ngokuya ngobukhulu bemithwalo kanye nama-microtraumas atholakele, kanye nezinga lokungakulungeli kwesithandwa sezemidlalo. Ingahlala kusuka ezinsukwini ezimbalwa kuye esontweni.
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Ungasusa kanjani ubuhlungu?
Ungasinda kanjani kulezi zikhathi ezingemnandi futhi wenze kube lula kuwe ukungena kwinqubo eqhubekayo yokuqeqeshwa?
Ukuzifudumeza okufanelekile bese upholisa phansi
Kukhona izindlela eziningi impela. Kumele kukhunjulwe ngokuqinile ukuthi ukufudumala kwekhwalithi ephezulu, nxazonke ngaphambi kokulayishwa kwamandla emisipha kuyisihluthulelo sokuzivocavoca okuphumelelayo kanye nobuncane bezinhlungu ezibuhlungu ngemuva kwaso. Kuhle futhi ukwenza kancane phansi ngemuva kokucindezela imisipha, ikakhulukazi uma iqukethe izivivinyo zokwelula, okufaka isandla ekwandiseni, ukuthambisa okuthe xaxa kwemicu yemisipha kanye nokusatshalaliswa kwemikhiqizo ye-metabolic eyenziwe ngesikhathi semisipha yethu.
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Izinqubo zamanzi
Ikhambi elihle lobuhlungu bemisipha ngemuva kokuzivocavoca ukwelashwa kwamanzi. Ngaphezu kwalokho, zonke izinhlobo zazo zinhle, ngokuhlanganiswa okuhlukile noma ngokushintshana. Kuyasiza ukuthatha ishawa epholile noma ungene echibini ngemuva nje kokuqeqeshwa. Ukubhukuda kuhle ekuphumuziseni wonke amaqembu emisipha. Kamuva, kunconywa ukuthatha ukugeza okufudumele, okuzobangela ukuvuthwa nokuphuma kwemikhiqizo ehlukahlukene yemethabolikhi eyakhiwe kwinqubo yokugaya umzimba. Ukuvakasha kubhavu we-steam noma i-sauna kuyikhambi elihle, ikakhulukazi ngokuhlangana neshawa elibandayo noma ichibi. Kulokhu, sithola ngokushesha umthelela ogcwele wezimo zokushisa eziphikisanayo.
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Ukuphuza uketshezi oluningi
Kubalulekile ngesikhathi nangemva kokuqeqeshwa ukusebenzisa amanzi amaningi noma olunye uketshezi olususa imikhiqizo ye-metabolic kanye nobuthi obuvela ngesikhathi sokusebenza kwamaseli amasosha omzimba. Ama-decoction we-rose rose, i-chamomile, i-linden, amaqabunga e-blackcurrant nezinye izitshalo zokwelapha zisiza kakhulu, ezingagcwalisi kuphela izinqolobane zoketshezi olusetshenzisiwe, kepha futhi zikhulula ukuvuvukala futhi zenze umsebenzi wokubopha ama-radicals amahhala ngenxa yokuqukethwe kwama-antioxidants.
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Ukondleka okufanele
Ngenhloso efanayo, kubalulekile ukuhlela ukudla okulungile ngaphambi nangemva komthwalo owandisiwe. Faka kuyo imikhiqizo equkethe amavithamini C, A, E, kanye nama-flavonoids - ahlanganiswa nomsebenzi ophakeme kakhulu we-antioxidant. Lezi zokugcina zitholakala kuzo zonke izithelo ezinemibala eluhlaza okwesibhakabhaka nonsomi.
Amavithamini eqembu A atholakala emifinweni nasezithelweni zombala ophuzi, owolintshi nobomvu. Ngokungangabazeki, udinga ukwandisa ukudla kwakho kwamaprotheni, okuzosiza ukuvuselela nokwakha isisindo semisipha futhi kunciphise ubuhlungu ngemuva kokuzivocavoca.
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Ukuphulula massage
Ukubhucungwa okuphumuzayo kunikeza umphumela omuhle ngokungaguquguquki, ikakhulukazi uma ucebisa uwoyela wokubhucunga ngoyela obalulekile obangela ukuphumula nokunciphisa izinhlungu. Uma kungenakwenzeka ukubhekela izinsizakalo ze-professional therapist, ungalilahli ithemba. Mane nje uhlikihle futhi uxove izindawo ezishubile nezibuhlungu zemisipha, ukushintshanisa ukuxolela ngemicu ebandayo neyashisayo. Ubuhlungu buzophela impela, noma ngabe awukho umuthi.
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Ukuphulukiswa kobuhlungu bemithi
Enye indlela yokudambisa izinhlungu zemisipha ngemuva kokuvivinya umzimba ukusebenzisa imithi yokuqeda izinhlungu. Kepha ungasebenzisi ukudambisa izinhlungu ngokungadingekile, ngoba ubuhlungu obuvela emisipheni ekhathele buyimvelo ngokwemvelo. Zidlula ngokushesha okukhulu futhi ziyinkomba yokuthi uthuthukisa uhlelo lwakho lwemisipha ebangeni elibanzi futhi elijulile kunalokho okubhekene nokunyakaza kwansuku zonke okujwayelekile. Kodwa, njengesinqumo sokugcina, uma ubuhlungu obusemisipheni bungabekezeleleki, ungathatha i- "Ibuprofen" noma okulingana nayo, yize kungashintshwa ngamakhambi emvelo amakhambi. Ungasebenzisa futhi amafutha okufudumeza esigabeni esithile, njengeVoltaren nokunye okunjalo. Uzohlangana nini nodokotela?
Kunezikhathi lapho ungafanele uhlanganyele kunoma imuphi umuthi wokuzelapha, kepha kungcono ukubonisana nodokotela ngokushesha. Qiniseka ukuthi ubona udokotela uma ubuhlungu bemisipha bukhulu kakhulu, buhlala isikhathi esingaphezu kwesonto, noma buba bukhulu kakhulu. Ngemuva kwakho konke, kungenzeka ukuthi uzilimaze noma uceke imisipha yakho ngesikhathi sokuqeqeshwa futhi awukubonanga ngaso leso sikhathi. Ukushisa okwenyuka phakathi nayo yonke inqubo yokutakula nakho kufanele kudale ukukhathazeka.
Ingabe kufanele uqhubeke nokuzivocavoca umzimba uma unezinhlungu?
Ngabe ngidinga ukuqhubeka nokuqeqeshwa uma ubuhlungu ngemuva koqeqesho lokuqala bunganyamalali ngokuphelele? Akungabazeki, ngoba ngokushesha lapho ujwayela imisipha yakho emithwalweni emisha, ngokushesha uzongena esimweni esihle somzimba futhi ukhohlwe ngobuhlungu obukhulu bemisipha.
Vele ungangezi umthwalo ngokushesha, kunalokho, ngemuva kokuzivocavoca kokuqala, kungcono ukukhetha uhlelo olunjalo ukuze imisipha isebenze isigamu se-amplitude noma ilayishe amanye amaqembu emisipha, abaphikisana nalabo abalimazayo.
Futhi izincomo zokugcina, ezizokuvumela ukuthi uthole injabulo ephezulu ekuzivocavoca umzimba, uqede ubuhlungu bemisipha nokunye ukungakhululeki. Vivinya umzimba njalo, wandise umthwalo kancane kancane, uthintane nomqeqeshi noma uthisha, ungaphishekeli impumelelo esheshayo. Thanda umzimba wakho, lalela umzimba wakho - futhi ngokuqinisekile uzokuthokozisa ngokukhuthazela ngokomzimba, ukungakhathali, ubuhle nokusizakala kwemisipha eqeqeshiwe.
