Kusuntha Kumakupangitsani Kukhala Ozizira Pakusamba Kwa Kusamba

Njira imodzi yowonetsetsa kuti njira yosavuta yosinthira kusamba ndikumachita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi ndikulimbana bwino ndi zovuta zomwe kutayika kwa estrogen kumabweretsa mthupi.

Estrogen imakhudzidwa kwambiri kuposa kusamba. Zimakhudzidwa ndi thanzi la machitidwe angapo amthupi monga kusungira mitsempha ya magazi ndi khungu, kulimba kwa mafupa komanso kusungika kwake, kusungidwa kwa mchere ndi madzi kuti madzi azisungunuka komanso kuchepa kwamadzi, kuchepa kwa cortisol ndi mayankho kupsinjika, kukonza ntchito yosalala yamatumbo m'mimba mwathu thirakiti, kulimbikitsa ntchito yamapapu pothandizira alveoli, ndikuthandizira pakukhazikitsa chitetezo cha mthupi.

Kutayika kwa estrogen, chifukwa chake, kumakhudza kwambiri thanzi lathu komanso kumawonjezera ngozi za matenda monga kufooka kwa mafupa ndi matenda amtima. Mwachitsanzo, zophulika zambiri m'moyo wam'mbuyo zimayamba chifukwa cha kuchepa kwa mphamvu ya minofu ndi kuchepa kwa mafupa komwe kumachitika pamene estrogen ikuchepa. Kuchita masewera olimbitsa thupi kumakhala ndi zotsatira zake powonjezera kuchuluka kwa mafupa komanso kukulitsa minofu. Kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi kumachepetsa mavuto omwe amabwera chifukwa chosiya kusamba ndikuthandizira machitidwe amthupi angapo. Kuchita masewera olimbitsa thupi kumathandizanso azimayi kuthana ndi kusintha kwa kusamba komwe kumakhudzana ndi kunenepa, kuchepa kwama metabolism, kusokonezeka kwa kugona, komanso kupsinjika.

Chizindikiro chodziwika kwambiri chakutha msambo ndikutentha. Kafukufuku akuwonetsa kuti azimayi olimbikira amatuluka thukuta pang'ono ndikutuluka thukuta poyerekeza ndi omwe satopa kwenikweni. Ubwino wochita masewera olimbitsa thupi umadutsa munjira zingapo, zomwe nthawi zambiri zimayenderana monga zolimbitsa thupi, monga estrogen, zimakhudza machitidwe amthupi ambiri ndipo zimathandizira kulinganiza mahomoni osiyanasiyana monga insulin, cortisol, ndi melatonin. Njira imodzi yochitira masewera olimbitsa thupi imachepetsa kutentha ndi mgwirizano pakati pa masewera olimbitsa thupi ndi kagayidwe kachakudya. Kusamba kumachepetsa kagayidwe kake ndipo kwa amayi ambiri kumabweretsa kunenepa kwambiri. Kunenepa kwambiri komanso matenda amadzimadzi amalingalira kuti amachulukitsa kuchuluka kwa kutentha pomwe masewera olimbitsa thupi amachepetsa kunenepa, matenda ashuga, ndi matenda amadzimadzi, motero amachepetsa kunyezimira.

Kuchita masewera olimbitsa thupi kumachepetsanso kuchuluka kwa kupsinjika mthupi komwe kumakhudza kuchuluka ndi kuchuluka kwa kunyezimira. Kutayika kwa estrogen ndi progesterone kumawonjezera kutulutsidwa kwa cortisol, mahomoni opsinjika. Pali umboni wambiri kuti kuchita masewera olimbitsa thupi kumathandizira kuchepetsa kuchuluka kwa cortisol mthupi momwe kumachepetsa kutentha komanso thukuta usiku. Kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi kumathandizanso kugona ndi kafukufuku wosonyeza kuti azimayi omwe amachita masewera olimbitsa thupi samakhala ndi vuto losagona tulo. Kuchita masewera olimbitsa thupi kumachepetsa kuchuluka kwa cortisol ndi adrenaline m'thupi kotero zimatha kusintha mosavuta kugona. Kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi kumalimbikitsanso mphamvu masana komanso kumathandiza kugona usiku thupi likatopa. Kuchita masewera olimbitsa thupi, kumachepetsa kupsinjika ndipo kumathandizira kugona bwino, komwe kumachepetsa kupsinjika, kumachepetsa kutentha, komanso kumachepetsa kuchepa kwa matenda amadzimadzi.

Si thupi lokha limene limapindula ndi masewera olimbitsa thupi panthawi ya kusintha kwa msambo; ubongo umachitanso. Amayi ena amakumana ndi utsi muubongo panthawi yomwe akusamba pamene ma estrogen amachepa. Izi ndichifukwa choti estrogen imagwiritsidwa ntchito kwambiri muubongo wonse ndipo zimatenga nthawi kuti ubongo usinthe. Kuchita masewera olimbitsa thupi kumathandizira magwiridwe antchito aubongo komanso thanzi laubongo. Ngakhale maubwino olimbitsa thupi kuubongo amadziwika bwino kuti njirazi ndizovuta komanso sizimamveka bwino. Njira imodzi ndiyabwino kukhala ndi thanzi lam'mimba lomwe limathandizira kukhala ndi thanzi lamaubongo motero thanzi la ubongo ndi magwiridwe antchito. Njira ina ndiyodutsitsa ma neurotrophins opangidwa ndi zolimbitsa thupi. Ma Neurotrophins ndi mapuloteni ofunikira pakukula kwa ubongo - kukula kwaubongo - komwe kumawonjezera kusungidwa kwa ubongo. Kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi pafupipafupi kumachepetsa chiopsezo cha matenda amisala ndikuwonjezera kusungidwa kwaubongo.

Malangizo othandizira kuchita zakuthupi akuti achikulire amafunika kuchita masewera olimbitsa thupi osachepera mphindi 150 pasabata kuti athandizidwe ndi thanzi lawo. Kuyenda kwaulere komanso kuvina nyimbo zomwe mumakonda. Ngati simungathe kuyimba nthawi yomweyo, zikuyenera kukhala zolimbitsa thupi zolimbitsa thupi mwamphamvu. Palinso masewera ambiri azosangalatsa komanso makalasi olimbitsa thupi omwe alipo. Kulimbitsa mphamvu ndikofunikira kuti muwonjezere kuchuluka kwa minofu ndi kuchuluka kwa mafupa. Zimathandizanso kuwonjezera ma neurotrophins ndipo safunikira kukweza zolemetsa ku malo ochitira masewera olimbitsa thupi koma zimatheka mukamagwiritsa ntchito thupi lanu monga kukhala kuti muyime, squats, lunges, ndi atolankhani. Chilichonse chomwe mungasankhe, khalani ndi chizolowezi chogwira ntchito mogwirizana ndi malire anu ndi malangizo aliwonse azachipatala.

Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kukhala ndi thanzi labwino komanso kukhala wathanzi pakutha kwa thupi, kumachepetsa zizindikilo zambiri komanso kuwopsa kwa matenda, komanso kumawathandiza azimayi kusangalala gawo lotsatira la moyo wawo.