Yadda ake Yaki da mura da Motsa jiki

Wadatacce

• Yadda motsa jiki ke shafar harbin mura
• Don Kashe ƙwayoyin cuta Duk Lokacin
• Shirin yaƙar mura
• Bita don

Tare da barkewar cutar mura a wannan shekara (kuma kowace shekara, da gaskiya), kuna iya amfani da tsabtace hannu kamar mahaukaci da amfani da tawul ɗin takarda don buɗe ƙofofin bayan gida na jama'a. Dabarun dabara-yanzu suna ƙara motsa jiki mai dacewa a cikin jerin hanyoyin ku don kasancewa cikin koshin lafiya.

Ya juya, akwai hanyoyi masu ban sha'awa guda biyu masu mahimmanci waɗanda motsa jiki zai iya taimaka muku wajen kare mura.

Yadda motsa jiki ke shafar harbin mura

A cikin binciken da aka yi kwanan nan, masu binciken Jami’ar Jihar Iowa sun baiwa gungun matasa allurar rigakafin mura sannan kuma rabinsu ya zauna na mintuna 90 yayin da sauran rabin suka tafi don yin tsere na mintuna 90 ko hawan keke na mintuna 90 bayan harbi. Bayan sa’a da rabi, masana kimiyya sun ɗauki samfuran jini daga kowa da kowa kuma sun gano cewa masu aikin motsa jiki suna da kusan ƙwayoyin rigakafin mura sau biyu a matsayin waɗanda ke annashuwa, ƙari kuma suna da matakan sel mafi girma waɗanda ke hana kamuwa da cuta.

Marian Kohut, Ph.D., farfesa a kinesiology a Jihar Iowa wanda ya kula da binciken, ya fada Jaridar New York Times wannan motsa jiki na iya saurin zagawar jini da fitar da maganin daga wurin allurar zuwa wasu sassan jiki. Hakanan yana iya haɓaka tsarin garkuwar jiki gaba ɗaya, wanda, bi da bi, yana taimakawa ƙara girman tasirin allurar. (Masu shari'ar sun fita kan ko hakan zai yi aiki don allurar rigakafin mura.

Bayan yin irin wannan binciken tare da beraye, Kohut ya gano cewa mintuna 90 da alama shine mafi kyawun adadin motsa jiki. Dogayen motsa jiki suna haifar da ƙarancin ƙwayoyin rigakafi a cikin berayen, mai yiwuwa saboda ƙarancin amsawar rigakafi. (Tuni ana jin bugun yana zuwa? Nemo ainihin abin da za a yi don daina jin kamar ɓarna.)

Amma idan kun fi son horar da ƙarfi zuwa cardio, yana da kyau a buga ƙarfe kafin harbin ku, a cewar wani binciken Burtaniya. Masu binciken a can sun gano cewa ɗaga nauyi na mintina 20-kuma musamman yin biceps curls da gefen hannu yana haɓaka tare da kashi 85 na mafi girman nauyin da zaku iya ɗaga-sa'o'i shida kafin karɓar allurar rigakafin mura shima ya haɓaka matakan rigakafi.

Don Kashe ƙwayoyin cuta Duk Lokacin

Idan motsa jiki na motsa jiki ya ɗauki hanci tare da yanayin waje, ga wani dalili don ci gaba da aiki mai wuyar gaske: Yin motsa jiki na akalla sa'o'i biyu da rabi a mako-kimanin minti 20 a rana-zai iya rage yiwuwar samun damar yin aiki. kamuwa da mura da kashi 10 cikin 100, a cewar wani bincike na 2014 daga Makarantar Tsabtace da Magungunan Wuta na London.

Amma kawai gudu a kusa da toshe ko toshewa a kan mashin ɗin ba zai yanke shi ba. A zahiri, idan da gaske kuke kan kasancewa cikin ƙoshin lafiya, dole ne ku ƙalubalanci kanku yayin ayyukanku, in ji masu binciken. Yayin da motsa jiki mai ƙarfi-wanda ya kamata ya bar ku da ƙarfi da jin gajiya-bayar da fa'idar kiwon lafiya a cikin binciken, matsakaicin motsa jiki bai yi ba. (Koyi yadda ake horarwa ta amfani da wuraren ƙimar zuciyar ku don ƙarin taimako na bambanta tsakanin su biyun.)

Me ya sa? Marubutan binciken sun ce ana buƙatar ƙarin bincike don tabbatar da sakamakon, amma wasu binciken sun nuna cewa yin aiki kamar yana inganta rigakafi. (Duba: Yadda Ake Gujewa Yin Rashin Lafiya A Lokacin Sanyi da Mura.) Mai yiyuwa aikin motsa jiki yana taimakawa wajen fitar da kwayoyin cuta daga huhu, ko kuma hauhawar zafin jiki na iya taimakawa wajen kashe kwari masu yaduwa. Hakanan, an lura da alaƙa tsakanin horon tazara mai ƙarfi (HIIT) da kariya daga cuta a baya. Yin aiki mai wuya (ba dadewa) yana bayyana yana da tasiri daban daban akan jiki.Kuma wasu masu bincike sun yi imanin cewa akwai wani ƙofar da kuke buƙatar wucewa don ganin canje-canje, wanda zai iya bayyana dalilin da yasa tsattsauran gumi zai iya aiki don kiyaye ku daga cutar yayin kiyaye ƙananan maɓalli baya yin yawa. (Wannan ya ce, duk wani motsa jiki ya fi kyau fiye da babu motsa jiki.)

Lura kawai: Idan galibi kuna aiki a cikin gida (sannu, yanayin sanyi!), Kuna iya ɗaukar ƙarin taka tsantsan. Gyms sanannu ne cike da ƙwayoyin cuta godiya ga mazaunin kusa da mazaunan gumi, don haka idan kuna kashe gindinku a cikin gida, ba ku cikin bayyananne! A gaskiya ma, kashi 63 cikin 100 na kayan motsa jiki suna gurbata da rhinovirus, wanda ke haifar da mura, ya sami wani bincike a cikin Jaridar Clinical na Wasannin Wasanni. Ƙari: Nauyin nauyi yana da ƙwayoyin cuta fiye da na bayan gida. (Eek.) Yunƙurin ku: Nuna shirye. Kawo tawul ɗinka, ka guji taɓa fuskarka tsakanin saiti, ka guje wa waɗannan wuraren motsa jiki na germy, sannan ka wanke hannayenka sosai bayan lokacin gumi don guje wa rashin lafiya.

Shirin yaƙar mura

Tunatarwa: Idan har yanzu ba ku sami harbi ba, yi. Alurar rigakafin mura ita ce shawara ta ɗaya don rigakafin mura, a cewar Philip Hagen, MD, likitan maganin rigakafi kuma editan likita Littafin Mayo Clinic na Magungunan Gida. (Kuma, a'a, bai yi wuri da wuri ba don samun ciwon mura.) Amma tunda yana da tasiri 60 zuwa 80 bisa ɗari, tsara jadawalin ƙarfin motsa jiki kafin ko aikin motsa jiki na cardio bayan ka bugi ofishin likitan ko yin aikin motsa jiki kafin, kuma kai zai iya ƙarfafa kariyar ku. Wancan, kuma ci gaba da motsa jiki (kamar yadda yakamata ku kasance) akai -akai. Idan ba wani abu ba, zaku ƙona adadin kuzari kuma ku gina tsoka!

Bita don