Harshen motsa jiki na motsa jiki don ingantacciyar lafiya yana da sau?i kamar fahimtar ha?i tsakanin motsa jiki da rigakafi. Gudanar da damuwa da kuma abinci mai daidaitaccen suna da mahimmanci don ha?aka tsarin garkuwar ku, amma motsa jiki kuma yana taka muhimmiyar rawa. Duk da jin rauni, yana motsa jikinku a kai a kai na iya samar da kayan aiki mai ?arfi don yaki da cututtukan. Koyaya, yana da mahimmanci a lura cewa ba duk darasi suke da tasiri a kan tsarin garkuwar ku ba. Shi ya sa mun yi shawarwari da ?wararrun masana tasirin tasirin motsa jiki akan tsarin rigakafi, kuma muna so mu raba tunaninku tare da ku.

Ta yaya motsa jiki yake ha?aka tsarin garkuwar ku?

Yin motsa jiki kawai ya amfana kawai da lafiyar hankalin ka, har ma yana inganta tsarin tsabtace ka, bisa ga binciken kimiyya a cikin 2019. Bangare ya gano hadarin rashin lafiya, da ?ananan matakan. Jagoran marubucin binciken, David Niman, Farfesa, wani matattarar kayan aikin yau da kullun, inda suke taimakawa wajen yaki da ?wayoyin cuta, ?wayoyin cuta, da sauran ?ananan ?wayoyin cuta wa?anda ke haifar da cuta.

Ingantaccen kariya tare da tsari

Darasi yana da tasiri mai kyau akan tsarin garkuwar ku, wanda ba wai kawai na ?an lokaci bane, amma kuma cumiltive. Amsar kai tsaye daga tsarin garkuwar ka yayin motsa jiki na iya wucewa na 'yan sa'o'i, amma daidaito na yau da kullun na iya inganta amsar kullun akan lokaci. A gaskiya ma, binciken da Dr. Niman da kungiyarsa suka nuna cewa shiga motsa jiki na ruwa biyar ko sama da haka a cikin makonni 12 kawai. Don haka, hada motsa jiki cikin rayuwar yau da kullun na iya zama ingantacciyar hanya don bunkasa kariya ta kai da kuma kula da lafiya gaba daya.

Iri ?aya ne don tsarin garkuwar ku. Darasi na yau da kullun na iya samar da tasiri mai dorewa a kan lafiyar ku da kyau. Masu binciken a cikin binciken Ingila sun gano hadarin kamuwa da cuta, har ma da tsananin covid-19 da kuma yiwuwar asibiti ko mutuwa. Kamar dai gida mai tsabta a kai a kai a kai a kai a kai a kai a kai mai aiki zai iya haifar da ingantacciyar aikin rigakafi da lafiya. Don haka, yi motsa jiki wani ?angare na ayyukan yau da kullun ku kuma ga tabbataccen tasirin da zai iya samu akan tsarin garkuwar jiki da kuma kasancewa da kasancewa.

"Ayyukan motsa jiki a matsayin wani nau'i na gida na gida don tsarin garkuwar ka, ya ba da shi don sintiri jikinka kuma gano da kuma magance ?wayoyin cuta," in ji Dr. Niman. Ba zai yiwu ba a yi kawai motsa jiki lokaci-lokaci kuma sa ran samun tsarin rigakafi da ke gaba da cututtuka. Ta hanyar shiga cikin jiki akai-akai a cikin jiki, tsarin tsabtace ku ya fi kyau an sami ingantacciyar ?wayoyin cuta wa?anda ke haifar da cutar cuta.

Wannan ya kasance na gaske kamar yadda kuke tsufa. Darasi na yau da kullun na iya taimakawa wajen kiyaye tsarin garkuwar ka mai ?arfi, komai shekarunka. Don haka, ba zai yi latti don fara yin motsa jiki wani ?angare na yau da kullun na yau da kullun don ingantaccen tsarin kariya ba da kuma kasancewa da wadatar rayuwa gaba ?aya.

Menene nau'in motsa jiki mafi inganci don inganta kariya?

Koyaya, yana da mahimmanci a lura cewa ba duk nau'ikan motsa jiki daidai suke da tasirin su a tsarin rigakafi. Aerobic motsa jiki, kamar tafiya, Gudun, ko keke, ya kasance mai da hankali ga yawancin karatun da ke bincika dangantakar da ke tsakanin motsa jiki da rigakafi, har da wadanda Dr. Niman. Yayinda ake bu?atar ?arin bincike don ?ayyade nau'in motsa jiki mafi kyau don ha?akawa akai-akai a cikin matsakaici a cikin aikin rigakafi a kan tsarin rigakafi.

- Tafiya

Idan kuna sha'awar ha?aka tsarin garkuwar ku da motsa jiki, yana da mahimmanci don kula da matsanancin matsakaici. A cewar Dr. Niman, yana tafiya a wani lokacin kusan mintuna 15 a kowace mil shine manufa mai kyau ga nufin. Wannan ta'aziyyar za ta taimaka wa sel na rigakafi da ke kewaya, wanda zai iya inganta lafiyar ku gaba ?aya. Ga wasu nau'ikan motsa jiki, kamar gudu ko keke, da nufin isa kusan kashi 70% na iyakar zuciyar ku. An nuna wannan matakin tsananin ?arfi don ?ara rigakafi. Koyaya, yana da mahimmanci a saurari jikin ku kuma kada ku tura kanku da wuya, musamman idan kuna fara motsa jiki ko kuna da wani yanayi na lafiya.

- Hiit motsa jiki

Kimiyya game da tasirin horo mai ?arfi (HIIT) a kan rigakafi yana da iyaka. Wasu nazarin sun ba da shawarar cewa hiit na iya inganta aikin kariya, yayin da wasu ba su sami tasiri ba. Binciken 2018 wanda aka buga a cikin Jaridar "Arthritis Bincike da maganin," wanda ya mai da hankali kan cututtukan Arthritis, wanda ke da cewa hiiti ne zai iya ha?aka rigakafi. Koyaya, nazarin shekara ta 2014 a cikin "Jaridar Enlammation Bincike" ya gano cewa hiit motsa jiki bawai karuwa ba.

Gaba?aya, a cewar Dr. Neiman, wasan motsa jiki na tazara yana iya zama lafiya don rigakafin ka. "An yi amfani da jikin mu ga wannan yanayin da-da-waje, har ma da 'yan sa'o'i, idan har tsawonsa ba ta da matukar karfi-m.

- horar da ?arfi

Bugu da ?ari, idan kuna fara shirin koyar da karfin koyarwa, ya fi kyau a fara da nauyin wuta da mai da hankali kan tsari da ya dace don rage ha?arin rauni. Yayin da ?arfinku da ?arfin ku, za ku iya ?ara nauyi da ?arfi na motsa jiki. Kamar kowane irin motsa jiki, yana da mahimmanci a saurari jikinka ka ?auki kwanakin hutawa kamar yadda ake bu?ata.

Gaba?aya, mabu?in don ha?aka tsarin rigakafi ta hanyar motsa jiki shine daidaito da iri-iri. Tsarin motsa jiki mai zagaye wanda ya hada da ha?akar iska, horo mai ?arfi, da shimfi?a zai iya taimakawa ha?aka lafiyar ku gaba ?aya kuma yana rage ha?arin rashin lafiya. Koyaya, yana da mahimmanci a tuna cewa motsa jiki shi ka?ai ba garanti ne game da rashin lafiya, kuma ya kamata a ha?e shi tare da ingantaccen abinci, isasshen abin da ya rage, da kuma dabarun gudanarwa na damuwa.

# Wadanne irin kayan motsa jiki suna samuwa?