Ukuzivocavoca okuvamile kungenye yezinto ezinhle kakhulu ongayenza empilweni yakho. Ukuzivocavocaza kusiza ekuthuthukiseni umuzwa wakho wenhlalakahle, ukuvimbela isifo senhliziyo nezinye izinkinga eziningana zezokwelapha ezibalulekile, nokuthuthukisa amathuba akho okuhlala kahle enempilo nasebusheni ekugugeni kwakho.
Ukuzivocavoca Kwenze Kanjani Kuphilile?
Ukuvivinya umzimba njalo kunemiphumela emihle emzimbeni wakho ongathuthukisa ukusebenza kwesistimu yakho ye-musculoskeletal, isimiso sakho senhliziyo, isimiso sakho sokuphefumula, umzimba wakho, kanye nobuchopho bakho.
Izinzuzo ze-musculoskeletal zokuzivocavoca njalo:
- Ukuzivocavoca kwandisa ubukhulu namandla e-muscle fibers yakho.
- Ukuzivocavoca kwandisa amandla emigudu yakho kanye namathenda.
- Ukuzivocavoca kwandisa inani kanye nobukhulu bama- capillary abanika igazi emisipha yakho yamathambo.
- Ukuzivocavoca kwandisa inamba nobukhulu be- mitochondria (izitshalo zamandla) ezicubu zakho zomzimba, okuvumela imisipha yakho ukuthi ishise amandla amaningi.
Izinzuzo ze-cardiovascular zokuvivinya umzimba njalo:
- Ukuzivocavoca umzimba kuthuthukisa umsebenzi wakho wenhliziyo jikelele , ukuze ukwazi ukupompa igazi elingaphezulu ngenhliziyo ngayinye.
- Ukuzivocavoca kuncishisa ukucindezeleka kwegazi, ikakhulukazi uma une- hypertension ebalulekile .
- Ukuzivocavoca umzimba kuthuthukisa umsebenzi wakho we-vascular jikelele.
- Ukuzivocavoca kusiza ukuvimbela i- atherosclerosis .
Izinzuzo zokuphefumula zokuvivinya umzimba njalo:
- Ukuzivocavoca kuthuthukisa amandla akho emaphaphu.
- Ukuzivocavoca kwandisa ukugeleza kwegazi emaphashini akho, okuvumela amaphaphu ukuba athumele oksijini okwedlulele egazini.
Izinzuzo zemetabolic yokuvivinya umzimba njalo:
- Ukuzivocavoca kwandisa ikhono lakho lemisipha ukushisa amafutha ngokucophelela.
- Ukuzivocavoca kwandisa ukuhlanganiswa kwamafutha e-acids engxenyeni yegazi, kusuka kumafutha akho. (Lezi zimbalwa zokugcina zokuzivocavoca umzimba njalo "zifake" umfutho wakho wesimiso zibe emshinini omningi wokushisa.)
- Ukuzivocavoca kunciphisa izinga lakho legazi le- triglyceride .
- Ukuzivocavoca kwandisa i- cholesterol yakho ye- HDL (i-cholesterol enhle).
- Ukuzivocavoca kunciphisa ukumelana kwe-insulin .
Ezinye izinzuzo zokuvivinya umzimba njalo
- Ukuzivocavoca umzimba kuthuthukisa umzimba wakho, okunciphisa amathuba okuthola izifo ezithile.
- Ukuzivocavoca kubonakala kunciphisa amathuba akho okuthola umdlavuza webele, umdlavuza we-pancreatic, nezinye izifo zomdlavuza wamathumbu.
- Ukuzivocavoca kusiza ukuvimbela ama-gallstones.
- Ukuzivocavoca kusiza ukuvimbela ukunciphisa umzimba nokuqonda kokuguga.
- Ukuzivocavoca kunciphisa ingozi ye-Alzheimer's disease.
Izwi elivela
Njengoba kunikezwe zonke izinzuzo ze-physiologic ezikhiqizayo, kulula ukubona ukuthi ukuvivinya umzimba njalo kungasiza kanjani ukuvimbela isifo senhliziyo.
Ngaphandle kwemiphumela ewusizo eqondile yokuzivocavoca enhliziyweni, ukuzivocavoca umzimba njalo kuthuthukisa izici eziningana ezibalulekile zenhliziyo . Ukuzivocavoca kwehlisa ukucindezeleka kwegazi, kusiza ukuvimbela ukukhuluphala ngokweqile, kunciphisa amazinga e-triglyceride, kwandise amazinga e-HDL ye-cholesterol, futhi kuthuthukisa ukumelana kwe-insulin (futhi kusiza ukuvimbela noma ukuguqula isifo se-metabolic syndrome ). Isikhathi sokuzivocavoca siye saboniswa ukuthi siyasiza ekufezeni ukuyeka ukubhema.
Ukuzivocavoca njalo kungomunye wemikhuba emihle kakhulu ongayithuthukisa impilo yakho yonke, inhlalakahle kanye nokuphila isikhathi eside.
> Imithombo:
> Dumith SC, Hallal PC, Reis RS, Kohl HW 3rd. Ukusakazwa Kwamanye Emhlabeni Kokungasebenzi Kwemvelo Futhi Ukubambisana Kwalo Nenqubomgomo Yezokuthuthukiswa Komuntu Emazweni angu-76. Ngaphambi kukaMd 2011; 53:24.
> Kodama S, uSaito K, Tanaka S, et al. Ukuzivocavoca kwe-cardiorespiratory njenge-Predictor of Quantitative Predicctor of All-Causes Mortality and Events in Cardiovascular Events In Men Health and Women: A Meta-Analysis. I-JAMA 2009; 301: 2024.
> KI efanele, Singh AS, van Mechelen W, Chinapaw MJ. Izindleko Zokuzijabulisa Nezimo Zempilo Phakathi Kwabantu Abadala: Ukubuyekezwa Okuhlelekile Kwezifundo Ezifunayo. Am J Prev Med 2011; 40: 174.