impilo
IQela leMpilo leKlinikhi eNgemva. Inqanaba lokusebenza kunye nokusebenza kakuhle kwe-metabolic yento ephilayo. Ebantwini, bubuchule babantu okanye boluntu ukulungelelanisa nokuzilawula xa bejongene notshintsho ngokwasemzimbeni, ngokwasengqondweni, ngokwasengqondweni nangokwentlalo kwimekobume. UGqr.Alex Jimenez DC, CCST, ugqirha weentlungu zeklinikhi osebenzisa iindlela zonyango ezinqamlekileyo kunye neenkqubo zokubuyisela ezijoliswe kwimpilo epheleleyo, ukuqeqeshwa kwamandla, kunye nokulungiswa okupheleleyo. Sithatha indlela yonyango esebenzayo yehlabathi jikelele ukuze siphinde sifumane impilo epheleleyo esebenzayo.
UDkt Jimenez unikeza amanqaku amabini kumava akhe kunye nemithombo eyahlukeneyo ephathelele indlela yokuphila enempilo okanye imiba yezempilo jikelele. Ndichithe ngaphezulu kwe-30 + iminyaka ndiphanda kunye neendlela zokuvavanya kunye namawakawaka ezigulana kwaye ndiqonde ukuba yintoni esebenzayo ngokwenene. Sizama ukwenza ukomelela kunye nokwenza ngcono umzimba ngokusebenzisa iindlela zophando kunye neenkqubo zempilo zizonke.
Ezi nkqubo kunye neendlela zendalo kwaye zisebenzisa amandla omzimba ukufezekisa iinjongo zokuphucula, kunokwazisa imichiza eyingozi, ukutshintshwa kwehomoni ephikisanayo, utyando, okanye iziyobisi ezikhobokisayo. Ngenxa yoko, abantu ngabanye baphila ubomi obuzalisekileyo obunamandla, isimo sengqondo esifanelekileyo, ukulala okungcono, intlungu ephantsi, ubunzima bomzimba obufanelekileyo, kunye nemfundo yokugcina le ndlela yobomi.
by UGqr Alex Jimenez impilo , Ukuhla ukusinda
Kubantu abajonge ukuphucula impilo kunye nokuba sempilweni iyonke, ukunikela ingqalelo kwimisebenzi yokungazilolongi kunokunceda njani ukutshisa iikhalori ezininzi kunye nokuphucula amanqanaba e-metabolic?
Umsebenzi ongengomthambo weThermogenesis – NEAT
Umsebenzi ongenzi-mthambo we-thermogenesis, okanye i-NEAT, ichaza iikhalori ezitshiswe ziintshukumo zemihla ngemihla kunye nemisebenzi. Ezi ntshukumo zomzimba azicwangciswanga okanye azicwangciswanga imithambo, ukuzilolonga, okanye imidlalo. Ikwabizwa ngokuba kukungazilolongi umzimba okanye iNEPA. Imizekelo ibandakanya imisebenzi efana nale:
ukucoca
ukupheka
Shopping
Ukudlala isixhobo somculo
Iintshukumo ezincinci ezifana nokugungqa
Xa uthenga izinto ezimbalwa, phatha ibhaskithi endaweni yenqwelo yokuthenga.
Thatha izitebhisi endaweni ye-elevator okanye i-escalator.
Ngelixa ezi ntshukumo zisenokungabonakali ngathi zininzi, zinokuba nefuthe elikhulu kumazinga e-metabolic kunye nenkcitho yeekhalori. Uphononongo lulandele abafazi abangaphezu kwe-12,000 iminyaka eyi-12 kwaye bafumanisa ukuba ukuxhamla kunokunciphisa umngcipheko wokufa okuhambelana nokuhlala ngokugqithisileyo. (UGareth Hagger-Johnson et al., 2016 )
Iikhalori zitshisiwe
Isixa seekhalori ezitshisiweyo siyahluka kumntu nomntu. Uphononongo luchaze ukuba inani leekhalori ezitshisiweyo ukusuka kwi-non-exercise activity thermogenesis iyahluka ukuya kuthi ga kwi-2000 kilocalories ngosuku phakathi kwabantu ababini abanobukhulu obufanayo. (UChristian von Loeffelholz et al., 2000 ). Ziliqela izinto ezinokuchaza lo mahluko, kubandakanywa indawo esingqongileyo kunye nemfuza. Imisebenzi yabantu kunye nendlela yokuphila inokuchaphazela umsebenzi ongenzi mthambo we-thermogenesis. Umzekelo, abantu ababini abanezalathisi zobunzima bomzimba ezifanayo okanye ii-BMIs kodwa imisebenzi eyahlukeneyo, ukuhlala phantsi ngokuchasene nomsebenzi, baya kutshisa iikhalori ezahlukeneyo.
Ukuphucula Health
Umsebenzi ongenzi mthambo we-thermogenesis ucingelwa ukuba yenye yeendlela umzimba olawula ngayo ubunzima. Xa usenza ubunzima, i-NEAT ithande ukonyuka, ngelixa ukwehla kobunzima, i-NEAT iyancipha nabantu abahleli ngakumbi ngaphandle kokushukuma kakhulu. Uphononongo lophando luphawule ukuba izibonelelo zokungazilolongi zihamba kakuhle ngaphaya kweekhalori ezongezelelweyo ezisetyenzisiweyo. (Pedro A. Villablanca et al., 2015 ). Ukwandisa non-umsebenzi umsebenzi thermogenesis kunciphisa umngcipheko metabolic syndrome, imiba sentliziyo, kunye nezinye iingxaki zempilo. Ngaphezu koko, uphando lubonisa ukuba ukungasebenzi kunokulichasa ixesha kunye nomzamo owenziweyo kumsebenzi ocwangcisiweyo. (UJohn D. Akins et al., 2019 ). Ukulwa nokuziphatha kokuhlala kunye ne-thermogenesis engasebenziyo inceda ukwandisa izibonelelo zokuzilolonga rhoqo.
Ukubandakanya i-NEAT
Kukho iindlela ezincinci zokubandakanya i-thermogenesis engasebenziyo emsebenzini kunye nasekhaya. Oku kunokuba kusebenzisa idesika emileyo okanye ibhola yozinzo. Ngokutsho kweNational Academy of Sports Medicine, umntu oneeponti ezili-145 unokutshisa:
102 calories ngeyure ngelixa ehleli emsebenzini.
Iikhalori ze-174 ukuba zimi emsebenzini.
Iikhalori ezingama-72 ezongezelelweyo zinokungabonakali ngathi zininzi, kodwa zingongeza ngaphezulu kwe-18,000 yeekhalori ezitshisiweyo ngonyaka, okukhokelela ekulahlekeni kobunzima obumalunga neekhilogram ezi-5.
Ukuba ulinde emgceni okanye uhleli kwi-traffic, ukufumana iindlela ezincinci zokuhamba, njengokucofa izandla okanye iinyawo okanye ukuhambisa intloko kumculo, kunceda umzimba ukuba usebenzise inzuzo yokungasebenzisi umsebenzi we-thermogenesis. Ukwenza imigudu engakumbi yokufuduka kunokuba negalelo elikhulu ekuphuculeni impilo .
Ngaba iMotion iSitshixo sokuPhilisa?
VIDEO
Ucaphulo
Hagger-Johnson, G., Gow, A. J., Burley, V., Greenwood, D., & Cade, J. E. (2016). Ixesha lokuhlala, ukuFidgeting, kunye nokubhubha kwesizathu sonke kwiSifundo seQela lamaKhosi ase-UK. Ijenali yaseMelika yeyeza lokuthintela, i-50 (2), i-154-160. doi.org/10.1016/j.amepre.2015.06.025
von Loeffelholz, C., & Birkenfeld, A. L. (2022). Umsebenzi ongengoMthambo we-Thermogenesis kwi-Human Energy Homeostasis. Kwi K. R. Feingold (Eds.) et. al., Endotext. MDText.com, Inc.
Villablanca, P. A., Alegria, J. R., Mookadam, F., Holmes, D. R., Jr, Wright, R. S., & Levine, J. A. (2015). Ungenzi umsebenzi we-thermogenesis kulawulo lokutyeba. Iinkqubo zeKliniki yaseMayo, 90 (4), 509-519. doi.org/10.1016/j.mayocp.2015.02.001
Akins, J. D., Crawford, C. K., Burton, H. M., Wolfe, A. S., Vardarli, E., & Coyle, E. F. (2019). Ukungasebenzi kubangela ukuxhathisa kwiinzuzo ze-metabolic emva kokuzilolonga ngokuqatha. Ijenali ye-physiology esetyenzisiweyo (Bethesda, Md.: 1985), 126 (4), 1088-1094. doi.org/10.1152/japplphysiol.00968.2018
by UGqr Alex Jimenez ukuphila qete , impilo
Iimbaleki, abathanda ukomelela, kunye nabantu abangena kwimithambo rhoqo, ngaba ukuthatha ikhefu lokuzilolonga kunokuba luncedo xa kucwangciswe kakuhle?
Ikhefu lokuzilolonga
Ukuzinika imvume yokuthatha ikhefu ekwenzeni umthambo kuyimfuneko, ngakumbi ukugcina inqanaba lokuqina langoku. Ukuze uhlale ufanelekile kuwo onke amanqanaba kunye nokulimala, umzimba udinga ukuphumla kunye nokubuyisela, ngakumbi ukuqhubela phambili kumanqanaba okusebenza. Ukuzilolonga rhoqo kubalulekile ku:
Ukwakha unyamezelo
Ukuphucula amandla
Ukulahlekelwa kunye nokugcina ubunzima
Ukunciphisa uxinzelelo
Yintoni?
Ukunqumama ngokuzithandela / ikhefu lokuzilolonga lixesha elinikezelweyo xa umntu ekhetha ukungasebenzi. Ngokwesiqhelo yimpendulo kwiimpawu zomzimba ngamnye xa umntu eyazi ingqondo nomzimba wakhe kufuneka athathe ikhefu ekwenzeni umthambo. Ikhefu lokuzilolonga lahlukile kunosuku lokuphumla njengoko lunokuhlala iveki enye okanye ezimbini ukusuka kuqeqesho oluqhelekileyo. Abantu banokufuna ukuthatha ikhefu ngenxa yokuba ukuzilolonga kuya kukruqula kunye/okanye kunokwenzeka ukuba kutshiswe okanye ukuqhubela phambili .
Fitness Impact
Uphononongo kubadlali bebhola ekhatywayo bokuzonwabisa lubonise ukuba iiveki ezintathu ukuya kwezintandathu zokungasebenzi azizange zitshintshe umthamo we-aerobic kunye namandla emisipha. (Chang Hwa Joo. 2018 )
Abantu abasempilweni kakhulu baya kuba nengxaki yokuhla ngokukhawuleza kokuqina komzimba kwiiveki ezintathu zokuqala zokungasebenzi ngaphambi kokuba banyuke. (Chang Hwa Joo. 2018 )
Ithatha malunga iinyanga ezimbini engasebenzi ukuphulukana neenzuzo ezenziwe ngokupheleleyo. (UJonny St-Amand et al., 2012 )
Iingcali zonyango zibonelela ngemiqathango kubantu abanokuba benza kakhulu:
Ukugqithisa kuxa uqeqesho luba ngokugqithisileyo, kwaye ukusebenza kuqala ukuhla. Isenokuba mfutshane- okanye ixesha elide.Ukugqithisa kwenzeka xa ukugqithisela kungaqwalaselwa.I-Overtraining syndrome/i-OTS ihlala ixesha elide kwaye ikhokelela kukusilela okukhulu ekusebenzeni kunye neempawu ezifana nokutshintsha kwehomoni, ukudakumba, ukudinwa, kunye nokudumba kwenkqubo. (UJeffrey B. Kreher. 2016 )
Ukugqithisa okanye ukuziqeqesha ngokugqithiseleyo kubonakala ngathi inkqubela phambili yomzimba ibuyela umva endaweni yokuya phambili. Okukhona uqeqesho luya lucotha kwaye udinwe ngakumbi umzimba.
Iimbaleki zonyamezelo zinomngcipheko owongeziweyo wokugqithisela kunye nokuziqeqesha. (UJeffrey B. Kreher. 2016 )
Ingqondo yokunyamezela ikhuthaza ukutyhala iiyure ezininzi zoqeqesho ukuze womelele kwaye ukhawuleze. Nangona kunjalo, kwinqanaba elithile, ukusebenza kuphazamiseka.
Olunye uphando lucebisa ukusebenzisa igama paradoxical deconditioning syndrome UFlavio A. Cadegiani, uClaudio Elias Kater. 2019 )
Break Benefits
Ukuthatha ikhefu kuvumela ukubuyisela ulungelelwaniso ukugxila emsebenzini okanye esikolweni, ukulawula imicimbi eyahlukeneyo yobomi, kwaye ujabulele abahlobo kunye nexesha losapho. Uphononongo lucebise ukuba ukufezekisa ukulingana komsebenzi / ubomi obungcono kunokuphucula:
Ukusebenza komsebenzi kunye nokwaneliseka.
Umbutho
Ubomi nolwaneliseko lwentsapho.
Ukufaneleka, ubomi obulungeleleneyo, kunye nempilo ziyahluka kumntu wonke. (UAndrea Gragnano et al., 2020 )
Uqeqesho olugqithisileyo ludla ngokuphuma kuqeqesho oluninzi kunye nokungonelanga kokuchacha.
Ukomelela kunye neengcaphephe zoqeqesho zicebisa ukuphumla kunye noqeqesho olulula njengonyango loqeqesho olugqithisileyo. (UJeffrey B. Kreher. 2016 )
Iimpawu Umzimba Ufuna Ikhefu
Iimpawu ezimbalwa kunye neempawu eziqhelekileyo zingabonisa ukuba ikhefu lokuzilolonga lingafuneka.
Uhlala engakhuthazi okanye ekruqukile
Andijonge phambili ekusebenzeni
Ukusebenza kakubi
Ukudinwa ngokwasemzimbeni
Ukukhathala
Ubuhlungu obungasombululekiyo
Ukunqongophala kwenkqubela phambili ekusebenzeni
Imisebenzi eyenye
Ngexesha lekhefu lokuzilolonga, zibandakanye kwezinye izinto ezisebenzayo ezisebenza ngokungafaniyo nomzimba, njengokudlala i-tennis yetafile, umzekelo, okanye imisebenzi eyonwabisayo kodwa igcine umzimba uhamba ngaphandle kokwenza umsebenzi onzima. Khumbula, umzimba akufuneki ungasebenzi ngokupheleleyo. Abantu ngabanye banokuzama:
Ukukhwela ibhayisekile ngokukhululeka
Dancing
Ukunyuka
Kulula ukwenza eyadini
Yoga okanye Pilates
Ukunxibelelana
Ukubuyela kwi- Working Out
Kusenokuvakala ngathi kuqale phantsi, kodwa akuyi kuthatha ixesha elide ukuba umzimba ukhumbule indlela yokuzilolonga. Kufuneka nje uziqhelanise nokusebenza kwakhona. Kusenokuhenda ukutsibela kuqheliselo lwesiqhelo lokuzilolonga, kodwa oko akukhuthazwa ngenxa yobungozi bokwenzakala. Nantsi imithetho-siseko embalwa yokugcina umzimba womelele kwaye usempilweni ngelixa ubuyela kwisiqhelo sokuzilolonga.
Qalisa ngokuLula
Qala ngoguqulelo olulula lwendlela eqhelekileyo usebenzisa iintsimbi ezilula kunye nokuqina okuncinci.
Nika Umzimba Ixesha
Sebenzisa iiveki ezimbini zokuqala ukuze umzimba uqhelane nomsebenzi.
Kungathatha ukuya kwiiveki ezintathu ukubuya, kuxhomekeke ekusebenzeni ngaphambili kunye nokuba lingakanani ixesha lokuphumla elidlulile.
Thatha Iintsuku Zokuphumla ezongezelelweyo
Ukubuyela kwimithambo kuthetha ukuba umzimba uya kuba buhlungu ngakumbi.
Cwangcisa iintsuku ezongezelelweyo zokubuyisela ukuze umzimba uphilise kwaye ufumane amandla.
Iveki nganye, ngokuthe ngcembe ukwandisa ukuqina de ibuyele ekusebenzeni okuqhelekileyo.
Ukuguqula ukhathalelo lwezeMpilo
VIDEO
Ucaphulo
Joo C. H. (2018). Iziphumo zokunciphisa ixesha elifutshane kunye nokuqeqeshwa kwakhona kwimpilo yomzimba kubadlali bebhola bebhola ekhatywayo. PloS enye, 13(5), e0196212. doi.org/10.1371/journal.pone.0196212
St-Amand, J., Yoshioka, M., Nishida, Y., Tobina, T., Shono, N., & Tanaka, H. (2012). Iziphumo zokuyeka ukuqeqeshwa kokuzivocavoca kancinci kwimisipha yomntu. Ijenali yaseYurophu ye-physiology esetyenzisiweyo, i-112 (3), i-853-869. doi.org/10.1007/s00421-011-2036-7
Kreher J. B. (2016). Ukuxilongwa kunye nokuthintela i-syndrome yokugqithisa: uluvo malunga nezicwangciso zemfundo. Vula ukufikelela kwijenali yezamayeza ezemidlalo, 7, 115–122. doi.org/10.2147/OAJSM.S91657
Cadegiani, F. A., & Kater, C. E. (2019). Iimbono ezintsha ze-overtraining syndrome ezifunyenwe kuphononongo lwe-EROS. I-BMJ evulekileyo yezemidlalo kunye neyeza lokuzilolonga, i-5 (1), e000542. doi.org/10.1136/bmjsem-2019-000542
Gragnano, A., Simbula, S., & Miglioretti, M. (2020). Ibhalansi yoBomi boMsebenzi: Ukulinganisa Ukubaluleka koMsebenzi-uSapho kunye noMsebenzi-weMpilo yeMpilo. Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu, 17(3), 907. doi.org/10.3390/ijerph17030907
by UGqr Alex Jimenez ukuphila qete , impilo
Kubantu abazama ukwandisa ukukhula kwezihlunu, ukutya kweprotheyini kubalulekile. Nangona kunjalo, umzimba ulinganiselwe ngokuba ingakanani iprotheyini enokudibanisa ukulungisa nokukhulisa izihlunu. Ngaba ukwazi ixesha lokuthatha iprotheyini, inani, kunye nendlela yokukhuthaza ukukhula kwezihlunu kunokunceda ukufikelela kwiziphumo ezingcono?
I-Protein ye-Muscle Synthesis
Iprotheyini ye-muscle synthesis yinkqubo ye-physiological yokuvelisa iprotheni ye-muscle entsha kwaye iyinxalenye ebalulekileyo yendlela umzimba ogcina ngayo kunye nokwakha izihlunu. Ukukhula kwemisipha kufezekiswa ngoqeqesho lokumelana kunye nokuthatha iprotheni. (Tanner Stokes, et al., 2018 )
Isebenza njani iProtein Synthesis
Iprotheyini yibhloko yokwakha yemisipha, ngelixa iprotheni synthesis yinkqubo yendalo ye-metabolic apho iprotheni iveliswa ukulungisa umonakalo wemisipha obangelwa kukuzilolonga. Oku kwenzeka kwii-amino acids ezibophelela kwiiprotheni zesihlunu samathambo, ukwandisa ubungakanani bemisipha. Ichasene nokuqhekeka kweprotheyini yemisipha (MPB) ngenxa yokulahleka kweeprotheyini ngexesha lokuzilolonga. Ukuqhekeka kwemisipha yinxalenye eyimfuneko yokwakha izihlunu. Xa yonakele, izihlunu ziya kwakha umva zibe nkulu, ixesha elide nje ukuba iikhalori ezaneleyo kunye neeprotheyini zisetyenziselwe ukulungisa nokukhulisa izihlunu. I-protein ye-muscle synthesis inokunyuswa ngokunyusa i-protein intake ngokukhawuleza emva kokuzivocavoca. Ukufunda ukuvuselela iprotein ye-muscle synthesis ngokuzilolonga kunye nokutya kunokunceda ukukhawulezisa ukukhula kwemisipha, ngokukhawuleza. Ukubuyisela , ukuphucula ukusebenza komzimba, kunye nokwandisa ukunyamezela ngokubanzi. (Cameron J. Mitchell et al., 2014 )
Iziphumo zokuzilolonga
Ibhalansi yeprotheni ichaza ubudlelwane phakathi kokuqhekeka kweprotheyini yemisipha kunye nokuhlanganiswa kweprotheyini yemisipha. Xa umzimba ukwiprotein balance, akukho kukhula kwezihlunu okanye ukumoshakala okwenzekayo, kwaye umntu ujongwa ekwimeko esempilweni ye-biological equilibrium/homeostasis, eyaziwa ngokuba yisondlo. Ukukhuthaza ukukhula kwezihlunu, umntu ngamnye kufuneka ashukumise ibhalansi yeprotheyini. Nangona kunokubonakala ngathi i-counter-intuitive, umthambo unokwaphula iprotheyini yemisipha, kodwa ingabi ngaphezu komlinganiselo weprotheyini umzimba onokuyenza. (UFelipe Damas, et al., 2015 ) Okukhona ukuqina kokuzilolonga, ngakumbi iprotheyini ye-muscle synthesis, njengoko ukuphuka kwemisipha kukhuthaza ukulungiswa kunye nokukhula kwezicubu. Iingcali zenzululwazi zilinganisa ubunzulu ngokuphindaphinda okukodwa - 1-RM - okuthetha ukuba obona bunzima buphezulu umntu anokubuphakamisa ukuphindaphinda okunye. Ngokophononongo lophando, ukuqina kokusebenza phantsi kwe-40% ye-1-RM ayiyi kuchaphazela i-protein synthesis ye-muscle. Kwaye ukuqina okukhulu kune-60% kuya kuphinda kabini okanye kathathu iprotheyini ye-muscle synthesis. (PJ Atherton, uK Smith. 2012 )
Impembelelo yokutya
Ubudlelwane phakathi kokutya kunye neprotein balance ayilulanga. Nangona kunye nokunyuka kweprotheni, i-muscle protein synthesis yenzeke kwixesha elithile. Oku kungenxa yokuba umzimba unokusebenzisa kuphela inani elithile lee-amino acids ezibalulekileyo ozifumanayo, kunye nantoni na eyophulwayo kwaye ikhutshwe sisibindi. Iingcali zezondlo zincoma malunga ne-1.4 ukuya kwi-2.0 grams yeprotheni ngekhilogram yobunzima bomzimba ngosuku ukuze kwakhiwe izihlunu kunye namandla. (URalf Jäger, et al., 2017 ) Iprotein eyaneleyo inokufumaneka ngokunikela ingqalelo kubisi, amaqanda, inyama ebhityileyo, amandongomane, neendidi. Kukwacetyiswa ukuba kutye ukutya okuziinkozo okwaneleyo, amafutha anempilo, iziqhamo, kunye nemifuno ukunceda umzimba ukuba wenze kwaye ulungise ngokufanelekileyo. Ngokomzekelo, iicarbohydrates ziyimfuneko kwisakhiwo sezihlunu njengoko zivuselela ukukhutshwa kwe-insulin exhasa ukufunxwa kweeprotheyini zeeseli zemisipha. (UVandré Casagrande Figueiredo, uDavid Cameron-Smith. 2013 ) Uphononongo lujonge kumazinga okuphendula kumadoda amiselweyo i-10, i-20, okanye i-40 grams ye-whey protein ngokukhawuleza emva koqeqesho lokumelana. Abaphandi baqaphele ezi ziphumo zilandelayo: (Oliver C. Witard et al., 2014 )
I-10 grams ye-whey protein - Akukho mpembelelo kwi-protein ye-muscle synthesis.
I-20 grams - Ukwandisa i-protein ye-muscle synthesis nge-49%.
I-40 grams - Ukwandisa i-protein ye-muscle synthesis nge-56% kodwa kwakhona kubangele ukuqokelela ngokugqithiseleyo kwe-urea.
Ukutya i-20 grams ukuya kwi-40 grams yeprotein ye-whey emva kokuqeqeshwa kokumelana nako kwandisa ezinye ii-amino acids ezibalulekileyo ezinxulumene nokukhula kwemisipha. (Lindsay S. Macnaughton et al., 2016 )
Iprotheni ye-Whey yiprotheni yokugaya ngokukhawuleza.
Iziphumo ezongeziweyo zinokufumaneka ngokutya iprotheyini yokwetyisa kancinci imini yonke.
Ukuzuza kwezihlunu kuyahluka kumntu nomntu njengoko umzimba womntu wonke wahlukile. Abantu abacinga ngokutya iiprotheyini ezingaphaya kokutya okucetyiswayo kufuneka badibane nogqirha wabo okanye ingcali yezondlo ebhalisiweyo ukuze baqonde iingenelo ezinokubakho kunye nobungozi.
Ukwakha uMzimba Owomeleleyo
VIDEO
Ucaphulo
Stokes, T., Hector, AJ, Morton, RW, McGlory, C., & Phillips, SM (2018). Iimbono zamva nje malunga nendima yeProtheyini yokutya yokuKhuthaza i-Muscle Hypertrophy kunye noQeqesho lokuQinisekisa uMzobo. Izondlo, 10(2), 180. doi.org/10.3390/nu10020180
Mitchell, CJ, Churchward-Venne, TA, Parise, G., Bellamy, L., Baker, SK, Smith, K., Atherton, PJ, & Phillips, SM (2014). I-acute post-exercise iprotein ye-myofibrillar synthesis ayihambelani nokuqeqeshwa kokuxhatshazwa-i-muscle hypertrophy kubafana abancinci. PloS enye, 9(2), e89431. doi.org/10.1371/journal.pone.0089431
Damas, F., Phillips, S., Vechin, FC, & Ugrinowitsch, C. (2015). Uphononongo lokunyanzeliswa koqeqesho-olubangelwa utshintsho kwi-skeletal muscle protein synthesis kunye negalelo labo kwi-hypertrophy. Iyeza lezemidlalo (Auckland, NZ), 45 (6), 801-807. doi.org/10.1007/s40279-015-0320-0
Atherton, PJ, & Smith, K. (2012). I-protein ye-muscle synthesis ekuphenduleni kwisondlo kunye nokuzivocavoca. Ijenali yePhysiology, 590 (5), 1049-1057. doi.org/10.1113/jphysiol.2011.225003
Jäger, R., Kerksick, CM, Campbell, BI, Cribb, PJ, Wells, SD, Skwiat, TM, Purpura, M., Ziegenfuss, TN, Ferrando, AA, Arent, SM, Smith-Ryan, AE, Stout, JR, Arciero, PJ, Ormsbee, MJ, Taylor, LW, Wilborn, CD, Kalman, DS, Kreider, RB, Willoughby, DS, Hoffman, JR, ... Antonio, J. (2017). I-International Society of Sports Nutrition Position Ima: iprotheyini kunye nokuzilolonga. Ijenali ye-International Society of Sports Nutrition, 14, 20. doi.org/10.1186/s12970-017-0177-8
Figueiredo, VC, & Cameron-Smith, D. (2013). Ngaba i-carbohydrate iyafuneka ukuqhubela phambili ukuvuselela iprotheyini ye-muscle synthesis / hypertrophy emva kokuzivocavoca? Umbhalo we-International Society of Sports Nutrition, i-10 (1), i-42. doi.org/10.1186/1550-2783-10-42
Witard, OC, Jackman, SR, Breen, L., Smith, K., Selby, A., & Tipton, KD (2014). Amanqanaba eprotheyini ye-Myofibrillar muscle synthesis emva kwesidlo ekuphenduleni ukunyuka kweedosi zeprotheyini ye-whey ekuphumleni nasemva kokuzivocavoca. Ijenali yaseMelika yesondlo seklinikhi, i-99 (1), i-86-95. doi.org/10.3945/ajcn.112.055517
Macnaughton, LS, Wardle, SL, Witard, OC, McGlory, C., Hamilton, DL, Jeromson, S., Lawrence, CE, Wallis, GA, & Tipton, KD (2016). Impendulo yokwenziwa kweprotheyini yezihlunu kulandela umthambo wokuxhathisa umzimba wonke inkulu kulandela i-40 g kune-20 g yeprotheyini ye-whey. Iingxelo zePhysiological, 4(15), e12893. doi.org/10.14814/phy2.12893
by UGqr Alex Jimenez ukuphila qete , impilo
Kubantu abazama ukungena kwirejimeni yokuba sempilweni rhoqo, ngaba ukusebenzisa i-FITT Principle inceda ulwakhiwo lomthambo, ukulandelela inkqubela, kunye nokufezekisa iinjongo zempilo?
Umgaqo weFITT
Umgaqo we-FITT yiseti yezikhokelo zokulungelelanisa, ukuhlaziya, kunye nokuphucula ukuzilolonga. I-FITT sisishunqulelo se-:
Ubuninzi
Ubungakanani
ixesha
Uhlobo lokuzilolonga
Abantu ngabanye bathatha ezi zinto ukuze benze kwaye bahlengahlengise ukuzilolonga okuhambelana neenjongo zabo kunye namanqanaba okuqina.
Umzekelo , oku kunokuba ngumsebenzi we-3 ukuya kwiintsuku ze-5 ezidibaniswe kunye nokuzivocavoca okuphantsi, okuphakathi, kunye nokuqina okuphezulu kwi-30 ukuya kwimizuzu engama-60 kwiseshoni nganye ebandakanya ukuqeqeshwa kwe-cardio kunye namandla. Ukugxila kwezi nkcukacha kunye nokuqhubela phambili kwexesha kunceda ukudala inkqubo esebenzayo.
Ubuninzi
Ukuzilolonga rhoqo kunye nokuba umntu uza kuzilolonga kangaphi yinto yokuqala ekufuneka uyijongile.
Ukuphindaphinda kuxhomekeke kwizinto ezahlukeneyo, kubandakanywa uhlobo lokuzilolonga olwenziwayo, ukuba lukhuni kangakanani umthambo, amanqanaba okuzilolonga, kunye neenjongo zokuzilolonga.
Izikhokelo zokuzilolonga ngokubanzi eziphuhliswe yi-American College of Sports Medicine zinika iingcebiso. (UCarol Ewing Garber, et al., 2011 )
Ukuzilolonga kwentliziyo
Ukuzilolonga kweCardio kudla ngokucwangciswa rhoqo.
Ngokuxhomekeke kwiinjongo, izikhokelo zincoma umthambo we-cardio ophakathi kweentsuku ezintlanu okanye ngaphezulu ngeveki okanye i-cardio enamandla iintsuku ezintathu ngeveki ukuphucula impilo.
Abantu ngabanye banokuhlengahlengisa inqanaba lokuzilolonga ngokulula kwi-treadmill ukubonelela ngokugqwesa kunye nokufanelekileyo kokusebenza kwentliziyo.
Abantu abafuna ukunciphisa umzimba banokufuna ukusebenzela ukuya kuqeqesho olungakumbi ngokuthe ngcembe.
Nangona kunjalo, okungaphezulu akusoloko kungcono, kwaye ixesha lokubuyisela libalulekile. (Pete McCall. 2018 )
Uqeqesho ngamandla
Ukuphindaphinda okucetyiswayo koqeqesho lwamandla ziintsuku ezimbini ukuya kwezintathu ezingalandelelanayo ngeveki. (Umbutho weSizwe waMandla kunye nokuBambisana. 2017 )
Umntu ngamnye kufuneka abe nosuku olunye ukuya kwezimbini lokuphumla kunye nokuchacha phakathi kweeseshoni.
Ukuzilolonga rhoqo kuya kuxhomekeka kuhlobo lweeseshini zoqeqesho ezenziwayo kunye neenjongo zempilo.
Ngokomzekelo, abantu bafuna ukusebenza kwiqela ngalinye lemisipha ubuncinane kabini ngeveki ukuba injongo yabo kukwakha izihlunu. (UBrad J. Schoenfeld, uDan Ogborn, uJames W. Krieger. 2016 )
Kubantu abalandela inkqubo yokwahlulahlula, njengomzimba ongaphezulu ngolunye usuku kunye nomzimba osezantsi kolandelayo, ukuzilolonga kunokubakho rhoqo kunokusebenza komzimba ngokupheleleyo.
Ubungakanani
Ukuqina kokuzilolonga kubandakanya ukuba umntu uzityhala kangakanani na ngexesha lokuzilolonga. Indlela yokwandiswa okanye yehliswe ngayo ixhomekeke kuhlobo lokuzilolonga. (UCarol Ewing Garber, et al., 2011 )
Ukuzilolonga kwentliziyo
Kwi-cardio, abantu baya kubeka esweni ukuqina kokuzilolonga ngoku:
Inqanaba lentliziyo
Ukuzibhokoxa okubonwayo
Uvavanyo lwentetho Umlindo wexabiso lentliziyo
Indibaniselwano yale milinganiselo.
Isindululo ngokubanzi kukusebenza ngamandla aphakathi ukwenzela ukuzilolonga okuzinzileyo.
Uqeqesho lwekhefu lwenziwa ngesantya esiphezulu kangangexesha elifutshane.
Kuyacetyiswa ukuba udibanise umthambo we-cardio ophantsi, ophakathi, kunye nokuqina okuphezulu ukuvuselela iinkqubo zamandla ezahlukeneyo kunye nokuthintela ukuzilolonga ngokugqithisileyo. (Nathan Cardoos. 2015 )
Uqeqesho ngamandla
Ubunzulu bomntu ngamnye bubandakanya ubungakanani bobunzima obuphakanyiswayo kunye nenani lokuphindaphinda kunye neeseti ezenziweyo.
Ukuqina kunokutshintsha ngokusekelwe kwiinjongo zempilo.
Abaqalayo abajonge ku ukwakha uzinzo, unyamezelo, kunye nezihlunu ziyacetyiswa ukuba usebenzise ubunzima obulula kwaye wenze iiseti ezimbalwa ngokuphindaphinda okuphezulu. - umzekelo, iiseti ezimbini okanye ezintathu ze-12 ukuya kwi-20 reps.
Ngabantu abafuna khulisa izihlunu kucetyiswa ukuba wenze iiseti ezininzi kunye nesixa esiphakathi se-reps - umzekelo, iiseti ezine ze-10 ukuya kwi-12 reps nganye.
Ngabantu abafuna ukwakha amandla kuyacetyiswa ukuba usebenzise iintsimbi ezinzima kwaye wenze iiseti ezininzi kunye neereps ezimbalwa - umzekelo, iiseti ezintlanu zokuphindaphinda ezintathu nganye.
Ukwakhiwa kwemisipha kunokwenziwa ngoluhlu olubanzi lokuphindaphinda kunye nobunzima. (UBrad J. Schoenfeld, uDan Ogborn, uJames W. Krieger. 2016 )
ixesha
Into elandelayo yesicwangciso kukuba umsebenzi uya kuthatha ixesha elingakanani kwiseshoni nganye. Ubude bomthambo buxhomekeke kwinqanaba lomntu ngamnye kunye nohlobo lokuzilolonga olwenziwayo.
Ukuzilolonga kwentliziyo
Izikhokelo zomthambo zicebisa imizuzu engama-30 ukuya kwengama-60 ye-cardio, kodwa ixesha lokuzilolonga liya kuxhomekeka kwinqanaba lokuzilolonga kunye nohlobo lokuzilolonga. (UCarol Ewing Garber, et al., 2011 )
Abaqalayo bayacetyiswa ukuba baqale nge-15- ukuya kwi-20-minute yokuzivocavoca.
Abantu abanamava okuzilolonga kwaye benza i-cardio ezinzileyo, njengokubaleka okanye ukusebenzisa umatshini we-cardio, banokuzilolonga kangangemizuzu engama-30 ukuya kuma-60.
Kubantu abenza uqeqesho lwekhefu kunye nokusebenza ngamandla aphezulu kakhulu, ukuzilolonga kuya kuba mfutshane, malunga nemizuzu eli-10 ukuya kweli-15 yoqeqesho lwekhefu lokuqina.
Ukuba nomsebenzi ohlukeneyo wokuqina kunye nobude obahlukeneyo kuya kubonelela ngenkqubo eqinileyo, elungeleleneyo ye-cardiovascular program.
Uqeqesho ngamandla
Ixesha elingakanani ukuqeqeshwa kwamandla omntu ngamnye kuya kuxhomekeka kuhlobo lokuzilolonga kunye neshedyuli.
Ukuzilolonga komzimba ngokupheleleyo kunokuthatha iyure.
Ukwahlukana kwesiqhelo kunokuthatha ixesha elincinci ngokusebenza amaqela amahlunu amancinci kwiseshoni enye.
uhlobo
Uhlobo lomthambo owenzayo yinxalenye yokugqibela yomgaqo we-FIIT.
Ukuzilolonga kwentliziyo
I-Cardio kulula ukuyilungisa kunye nokutshintsha kuba nawuphi na umsebenzi owandisa izinga lentliziyo ubala.
Ukuhamba, ukudansa, ukugijima, ukukhwela ibhayisekile, ukuqubha, kunye nokusebenzisa umqeqeshi we-elliptical yimisebenzi embalwa enokuthi ifakwe.
Ukwenza imisebenzi ye-cardio emininzi kuyacetyiswa ukunciphisa ukudinwa kwaye ugcine ukuzilolonga kutsha.
Uqeqesho ngamandla
Ukuzilolonga koqeqesho lwamandla nako kunokwahluka.
Zibandakanya naluphi na umthambo apho uhlobo oluthile lokumelana - iibhendi, iidumbbells, oomatshini, njl njl.
Ukuzilolonga ngobunzima bomzimba nako kungathathwa njengendlela yoqeqesho lwamandla.
Ukusebenza kwamandla kunokutshintshwa ukusuka kuqeqesho lomzimba olupheleleyo ukongeza, umzekelo, ii-supersets okanye uqeqesho lwephiramidi.
Ukubandakanya imithambo emitsha kwindawo nganye yomzimba yenye indlela yokutshintsha uhlobo lokuzilolonga.
Ukuchitha iiveki ezimbalwa usebenza kwiintshukumo zamandla asebenzayo, emva koko utshintshele kwi-hypertrophy okanye uqeqesho olusekelwe kumandla.
Indlela nganye ibandakanya iindlela ezahlukeneyo zokuzilolonga ezisekwe ngamandla.
Ukusebenzisa i-FITT
Umgaqo we-FITT uchaza indlela yokulungelelanisa iinkqubo zokuzilolonga ukuze ufumane iziphumo ezingcono. Ikwanceda ukufumanisa indlela yokutshintsha ukusebenza ukuze uphephe ukudinwa, ukwenzakala ngokugqithisileyo, kunye namathafa.
Umzekelo, ukuhamba kathathu ngeveki imizuzu engama-30 ngesantya esiphakathi kuyacetyiswa ukuba umntu oqalayo aqale. Emva kweeveki ezimbalwa, umzimba uqhelana nomsebenzi. Oku kubangela ukutshisa iikhalori ezimbalwa, ukudinwa, okanye imizamo yokulawula ubunzima, kunye neenjongo zibekwe phezu. Apha kulapho imigaqo ye-FITT ingena khona. Umzekelo, utshintsho-up lunokubandakanya:
Ukutshintsha amaxesha amaninzi ngokongeza olunye usuku lokuhamba okanye ukubaleka.
Ukutshintsha ubunzulu ngokuhamba ngokukhawuleza, ukongeza umhlaba ocela umngeni onjengenduli, okanye ukubaleka ngamathuba athile.
Ukuhamba ixesha elide ngosuku ngalunye lokuzilolonga.
Ukutshintsha uhlobo lokuzilolonga ngokutshintshanisa enye okanye ngaphezulu kweeseshini zokuhamba ngebhayisikile okanye i-aerobics.
Kwanokutshintsha nje into enye kunokwenza umahluko omkhulu ekusebenzeni kunye nendlela umzimba ophendula ngayo kwimithambo.
Kubalulekile ukutshintsha izinto rhoqo ukuze ugcine umzimba usempilweni kunye nengqondo ixakekile.
UkuKhusela ukuLawulwa
Enye yezona zinto zilungileyo malunga nokusebenzisa i-FITT kukuba ivumela abantu ukuba babeke iliso kubude kunye nobunzulu bomsebenzi wabo. Xa abantu besenza umthambo rhoqo okanye bengaphumli ngokwaneleyo, basengozini yokwenzakala ngokugqithisileyo, ukudinwa ngokugqithiseleyo, nokuxinezeleka kwemisipha. I-FITT mgaqo ikhuthaza ukongeza iintlobo ezahlukeneyo zokuzilolonga. Xa ulandela lo mkhuba, uvumela umzimba ukuba uphumle kwaye uphinde uphile ngokufanelekileyo. Ngenxa yokuba abantu ngabanye bengasebenzi amaqela emisipha efanayo ngokuphindaphindiweyo, iziphumo ezingcono zifunyenwe.
Ukulwa nokudumba ngokwemvelo
VIDEO
Ucaphulo
Garber, CE, Blissmer, B., Deschenes, MR, Franklin, BA, Lamonte, MJ, Lee, IM, Nieman, DC, Swain, DP, & American College of Sports Medicine (2011). IKholeji yaseMelika yoNyango lweMidlalo kwindawo yokuma. Ubungakanani kunye nomgangatho wokuzilolonga ekuphuhliseni nasekugcineni i-cardiorespiratory, musculoskeletal, kunye ne-neuromotor fitness kubantu abadala ababonakala besempilweni: isikhokelo sokumisela umthambo. Amayeza kunye nesayensi kwimidlalo kunye nokuzilolonga, 43 (7), 1334-1359. doi.org/10.1249/MSS.0b013e318213fefb
McCall Pete. Izizathu ezisi-8 zokuthatha usuku lokuphumla. (2018) IBhunga laseMelika lokuzilolonga.
Umbutho weSizwe waMandla kunye nokuBambisana. (2017) Ukuzimisela ukuxhathisa uqeqesho lokuphindaphinda.
Schoenfeld, BJ, Ogborn, D., & Krieger, JW (2016). Iimpembelelo zoQeqesho oluQhelekileyo loQeqesho kwiMilinganiselo ye-Muscle Hypertrophy: Ukuphononongwa okuCwangcisiweyo kunye nohlalutyo lweMeta. Iyeza lezemidlalo (Auckland, NZ), 46 (11), 1689-1697. doi.org/10.1007/s40279-016-0543-8
Cardoos, uNathan MD. I-Overtraining Syndrome. (ngoMeyi/Juni 2015). IiNgxelo zangoku zeMithi yezeMidlalo 14(3):p 157-158. I-DOI: 10.1249/JSR.0000000000000145
by UGqr Alex Jimenez impilo , isondlo
Iitumato zineekhalori ezisezantsi kwaye zinezondlo-mzimba, zeziphi iingenelo zempilo ezinokufunyanwa ngabantu ngokutya kwazo?
IiNzuzo zeTomato
Zonke iindidi zeetumato zinika izondlo, kuquka i-potassium kunye ne-vitamin C, ezenza zibe yinxalenye yokutya okunokulinganisela.
Iitumato ezikrwada zinevithamin C, eqaqambisa ulusu kunye nemilo ukukrala .
Ukupheka iitumato kukhupha ii-antioxidants ezininzi ezibalulekileyo kwimilinganiselo emincinci njenge-lycopene, ukugcina impilo yentliziyo kunye nokuthintela umhlaza othile.
Ezinye izibonelelo zinegalelo kwintliziyo, idlala lengqula, kunye nempilo yengqondo/yengqondo.
Iiresiphi ezahlukeneyo zetamatato kunye neemveliso zinokubonelela ngokulinganayo kwezondlo. Ukwahluka ngundoqo kwaye oku kusebenza kuzo zonke iziqhamo kunye nemifuno. Zizame zikrwada, ziphekiwe, kwaye zishushu, njengoko iindlela ezahlukeneyo zinokubonelela ngeenzuzo ezahlukeneyo.
Iitumato eziphekiweyo nezikrwada
Iitumato zineekhalori eziphantsi kwaye zizityebi kwizondlo. Itumato ekrwada, ephakathi iqulethe malunga neekhalori ezingama-22 kunye ne-1 gram yamafutha. I-sodium ephantsi kunye ne-glycemic ephantsi, kunye ne-6 milligrams ye-sodium kunye ne-3 grams yeswekile. Zingowona mthombo ubalaseleyo wokugalela amanzi njengoko itumato ekrwada iqulethe malunga nesiqingatha sekomityi yamanzi.
Ulwazi lweSondlo
Itumato ephakathi iquka ezi zondlo zilandelayo: (USDA: FoodData Central. 2018 )
protein - 1.1 gramsifayibha - 1.5 gramsikhalsiyam – 12 milligramsMagnesium – 13.5 milligramsukumila – 29.5 milligramsPotassium – 292 milligramsVitamin C - 17 milligramsCholine – 8.2 milligramsILocopene – 3.2 milligrams
IiAntioxidants ezithile
Iitumato zineevithamini ezininzi ezibalulekileyo kunye neeminerali ezixhasa amajoni omzimba kunye namathambo kunye negazi.
Ii-Antioxidants zinceda ukulwa neeradicals zasimahla kunye neemolekyuli ezingazinzanga ezonakalisa iiseli zomzimba. (Edward J. Collins, et al., 2022 )
Ii-Antioxidants ezifana ne-lycopene, i-lutein, kunye ne-zeaxanthin, zifunxwa ngcono ngeetumato eziphekiweyo.
Iitumato ezikrwada zinemilinganiselo emincinci yeevithamini A kunye no-K, i-fluoride, i-folate, kunye ne-beta-carotene.
Heart Health
Utamatisi unika inkonzo enempilo ye-potassium.
I-potassium kunye nesodium zombini zibalulekile ekusebenzeni kwentliziyo.
I-Potassium ibalulekile ekuphumleni imithambo yegazi.
Itumato enye ephakathi iqulethe malunga nesixa esilingana nebhanana.
Intliziyo idinga ezi electrolytes ukuze ifinyeze kwaye yandise.
Uninzi lwabantu abanoxinzelelo lwegazi oluphezulu banokuzuza kwi-potassium ephezulu, i-fiber, kunye namanqanaba e-lycopene.
Izifundo ziye zanxibelelanisa i-lycopene ekunciphiseni umngcipheko wesifo sentliziyo kunye nokufa. (Bo Ingoma, et al., 2017 )
Ukuzivocavoca Ukubuyisela
I-Electrolytes ibalulekile ekusebenzeni kweeseli ezisisiseko.
I-Potassium, i-sodium, i-magnesium, kunye ne-fluoride inokunceda ukunciphisa ubuhlungu bemisipha kunye nokuzilolonga emva kokusebenza ngokomzimba okanye ukuzilolonga.
Iipropathi ezichasene nokudumba zivela kwivithamin C.
Ukutya iitumato ngaphambi okanye emva kokusebenza komzimba kunokunceda ukubuyisela i-magnesium eyimfuneko ekucuthekeni kwemisipha. (Edward J. Collins, et al., 2022 )
UkuKhuselwa kwi-Dementia
I-Potassium inika amandla entliziyweni kwaye inendima ekusebenzeni kwemithambo-luvo yomzimba.
Olunye uphononongo lwakutsha nje lufumanise ukuba abantu abatya i-potassium eninzi kunye nesodium encinci baye baphucula ukusebenza kwengqondo. (Xiaona Na, et al., 2022 )
Olunye uphando luhlalutye indlela i-carotenoids / i-antioxidants echaphazela umbala wemifuno echaphazela impilo yengqondo yexesha elide.
Abaphandi bafumanise ukuba abantu abanamazinga aphezulu egazi e-lutein kunye ne-zeaxanthin, zombini zikhoyo kwiitumato eziphekiweyo zinezinga elisezantsi le-dementia. (May A. Beydoun, et al., 2022 )
I-Lutein kunye ne-zeaxanthin zikwayaziwa ngokukhusela impilo yamehlo njengoko umzimba uguga.
Uncedo lokuThintela uMhlaza weProstate
Ukupheka iitumato kuphazamisa umxholo we-vitamin C, kodwa kwandisa ukufumaneka kwee-antioxidants ezininzi ezinokukhusela ekukhuleni komhlaza.
Ngokukodwa kumadoda, i-lycopene inenzuzo ekuncedeni ukunciphisa imiba enxulumene ne-prostate.
Uphononongo lufumanise ukuba amadoda atya iitumato, eziquka isosi ekrwada, kunye nepizza, anomngcipheko omncinci wokuba nomhlaza wedlala lesinyi ngenxa yesixa esipheleleyo se-lycopene efunxayo, ephuculwa kwiitumato eziphekiweyo. (Joe L. Rowles 3rd, et al., 2018 )
I-Lycopene kunye nezinye ii-pigments zezityalo / i-carotenoids kukholelwa ukuba zikhusela umhlaza ngenxa yeempawu zazo ze-antioxidant. (Edward J. Collins, et al., 2022 )
I-Lycopene kunye nezinye i-antioxidants kwiitumato zinokuzuza ukuchuma kwamadoda ngokuphucula inani lamadlozi kunye ne-sperm motility. (Yu Yamamoto, et al., 2017 )
Ibhalansi yeswekile yegazi
Iitumato zinokunceda ukulawula iswekile yegazi kubantu abanesifo seswekile.
Zineefiber ezinceda ukulawula iswekile yegazi kunye nokuhamba kwamathumbu.
Ifayibha ngokwendalo icothisa ukwetyisa ukuze igcine umzimba ugcwele kwaye ixesha elide kwaye ayichaphazeli kakubi amanqanaba eswekile yegazi.
Oku kubaluleke ngakumbi kuba i-95% yabemi base-US ayidli isixa esifanelekileyo sefiber. (UDiane Quagliani, uPatricia Felt-Gunderson. 2016 )
Ulusu olusempilweni, Iinwele, kunye neenzipho
Utamatisi uqukethe i-chlorogenic acid, i-compound enokukhuthaza ukuveliswa kwe-collagen.
IVithamin C kunye no-A kwiitumato ezikrwada zinokunceda inkangeleko yolusu, iinwele nezinzipho.
Ukutya okuPhilisayo ukuNqanda ukuDumba
VIDEO
Ucaphulo
USDA: FoodData Central. Utamatisi, obomvu, ovuthiweyo, oluhlaza, umyinge wonyaka wonke.
Collins, EJ, Bowyer, C., Tsouza, A., & Chopra, M. (2022). Iitumato: Uphononongo olubanzi lweeMpembelelo zeMpilo eziDityanisiweyo zeetumato kunye nezinto ezinokuchaphazela ukulinywa kwazo. Ibhayoloji, 11(2), 239. doi.org/10.3390/biology11020239
Ingoma, B., Liu, K., Gao, Y., Zhao, L., Fang, H., Li, Y., Pei, L., & Xu, Y. (2017). I-Lycopene kunye nomngcipheko wezifo zentliziyo: uhlalutyo lwe-meta lwezifundo zokujonga. Isondlo semolekyuli kunye nophando lokutya, 61 (9), 10.1002/mnfr.201601009. doi.org/10.1002/mnfr.201601009
Na X, Xi M, Zhou Y, et al. Umbutho we-sodium yokutya, i-potassium, i-sodium / i-potassium, kunye netyuwa enenjongo kunye nokusebenza kwengqondo kwengqondo phakathi kwabantu abadala e-China: isifundo seqela elilindelekileyo. (2022). Glob Transit. 4:28-39 . doi:10.1016/j.glt.2022.10.002
Beydoun, MA, Beydoun, HA, Fanelli-Kuczmarski, MT, Weiss, J., Hossain, S., Canas, JA, Evans, MK, & Zonderman, AB (2022). Umbutho weSerum Antioxidant Vitamins kunye neCarotenoids NgeSifo se-Alzheimer kunye ne-All-Cause Dementia phakathi kwabantu abadala base-US. I-Neurology, i-98 (21), e2150-e2162. doi.org/10.1212/WNL.0000000000200289
Rowles, JL, 3rd, Ranard, KM, Applegate, CC, Jeon, S., An, R., & Erdman, JW, Jr (2018). Ukusetyenziswa kwe-tomato esetyenzisiweyo kunye nekrwada kunye nomngcipheko womhlaza we-prostate: uphononongo olucwangcisiweyo kunye ne-dose-response meta-analysis. Umhlaza weProstate kunye nezifo ze-Prostate, i-21 (3), i-319-336. doi.org/10.1038/s41391-017-0005-x
Yamamoto, Y., Aizawa, K., Mieno, M., Karamatsu, M., Hirano, Y., Furui, K., Miyashita, T., Yamazaki, K., Inakuma, T., Sato, I., Suganuma, H., & Iwamoto, T. (2017). Imiphumo yejusi yetamatato kwi-infertility yamadoda. Ijenali yaseAsia Pacific yesondlo seklinikhi, i-26 (1), i-65-71. doi.org/10.6133/apjcn.102015.17
Quagliani, D., & Felt-Gunderson, P. (2016). Ukuvala i-Gap ye-Fiber ye-Fiber yaseMelika: izicwangciso zoNxibelelwano ezivela kwiNtlanganiso yokutya kunye neFiber. Ijenali yaseMelika yeyeza lokuphila, i-11 (1), i-80-85. doi.org/10.1177/1559827615588079
by UGqr Alex Jimenez impilo , Ukunyamekela
Njengoko umzimba ukhula ukukwazi ukuphila ubomi ngokupheleleyo kunokuba nzima. Ngaba ukusebenzisa ibhayoloji yendalo kunokunceda ukomeleza amandla endalo omzimba okuphilisa?
Ibhayoloji yendalo
Nangona ngamanye amaxesha ukhetho oluyimfuneko lonyango, iinkqubo zotyando zingaba ngumgca wokuqala wonyango oluziswa kwizigulane. Ibhayoloji yendalo yeyona ndlela incinci enokuthi isuse ukulaliswa esibhedlele kwaye ikhawuleze ukuchacha. (URiham Mohamed Aly, ngo-2020 )
Bazintoni?
Umzimba uzalwa unamacandelo okuqalisa ukuphilisa nokuchacha. La malungu aquka:
Iiseli
IiCytokines
Iiprotheni
ICollagens
Elastin
IHyaluronic acid
Ngexesha lokuzalwa, la malungu aba maninzi kodwa ayancipha njengoko umzimba uhamba. Yiloo nto abantwana bechacha ngokukhawuleza kukwenzakala kunabantu abadala. Ukubuyiselwa kwabantu abadala kunokucotha ukusuka ekunciphiseni kwezi nxalenye zokuphilisa zendalo. Injongo yonyango lwendalo yebhayoloji kukwandisa amacandelo okuphilisa ngokwazisa kwakhona amalungu omzimba - ngokuzenzekela -okanye ngokuzisa amacandelo amatsha - i-allogeneic – ukusuka kumnikeli. (AmaZiko eSizwe ezeMpilo ngo-2016 ) Ukukhetha phakathi kwezi ndlela zimbini kuxhomekeke kwiminyaka nempilo yomntu, njengoko abo badala okanye abanempilo enkenenkene banokuba neengxaki ngenxa yemilinganiselo ephantsi yezinto.
Amacandelo okuphilisa asuka kwimithombo yabanikeli angabonisa isithembiso esingakumbi, njengoko unyango ludla ngokufunyanwa kwiithishu zokuzalwa ezilahliweyo ekuzalweni.
Izicubu zokuzalwa zizityebi kumacandelo okuphilisa, aqulethe iqoqo elininzi kakhulu lezinto zokuphilisa zendalo.
Kubalulekile ukuqaphela ukuba akukho bungozi kumama okanye kusana olufunyenwe kwiimveliso zethishu.
Autologous Treatment
Ithathwe kumntu ofumana unyango lweseli. (Yun Qian, et al., 2017 )
I-Platelet-Rich Plasma-PRP
I-Platelet-rich plasma ihlakulwa ngokutsalwa kwegazi lomntu kwaye ilijikelezwe kwi-centrifuge ukwahlula i-plasma.
Ulwelo olubangelwayo lubuyiselwa kwindawo eyonzakeleyo ukuvelisa indawo yokuphilisa.
Olu hlobo lwebhayoloji yendalo lusebenza kubantu abanokwenzakala okungephi okunokulungiswa lula.
Le nkqubo ayisebenzi kangako kubantu abadala abasele benokunciphisa amacandelo okuphilisa kwendalo.
Izinto zokuphila ezinjengokutshaya, ukutya okungenampilo, kunye nokusetyenziswa kakubi kotywala/iziyobisi kunokunciphisa ukusebenza konyango lwe-PRP.
Bone Marrow Aspirate
Le yinkqubo ephazamisayo, ebuhlungu eqala ngokubeka isigulane phantsi kwe-anesthesia kunye nokugrumba kwithambo ukuze kukhishwe umongo. (Umbutho womhlaza waseMelika, ngo-2023 )
Njenge-PRP, impumelelo ixhomekeke kwiminyaka yomntu, impilo kunye nendlela yokuphila.
Iinkqubo ezihlaselayo ezifana nezi zinethuba eliphezulu lokusuleleka kwaye zifuna ixesha elide lokubuyisela.
Iiseli ze-Adipose-Derived Stem
Izicubu ze-Adipose / unyango lwamafutha luqokelelwa ngenkqubo efana nenkqubo ye-liposuction.
Inkqubo yenziwa phantsi kwe-anesthesia jikelele kwaye yinkqubo ehlaselayo.
Emva kokuba izicubu ziqokelelwe, iiseli ziyahlukana kwaye zibuyiselwe. (Loubna Mazini, et al. 2020 )
Impumelelo yonyango ixhomekeke kwimpilo yomntu, kwiminyaka yakhe nakwindlela aphila ngayo.
Kukho umngcipheko wokusuleleka xa ukhetha le nkqubo kunye nexesha elide lokubuyisela.
Unyango lwe-Allogeneic
Iiseli ezivuselelayo ezisekelwe kumnikeli.
Unyango lwe-Amniotic Fluid
I-Amniotic fluid iqulethe izinto ezahlukeneyo zokukhula, ii-cytokines, kunye neeprotheni ezichasayo ezinokukhuthaza ukulungiswa kwezicubu, ukunciphisa ukuvuvukala, kunye nokuvuselela ukuvuselelwa kweselula. (Petra Klemmt. 2012 )
Iqokelelwe ngexesha lokuzalwa, olu nyango lolona nyango lufanelekileyo kubantu abaye bafumana ukulimala okuchaphazela ukusebenza kwemihla ngemihla.
Oogqirha kunye noogqirha basebenzisa unyango lwe-amniotic fluid ukunyanga iimeko ezininzi, ukusuka kunyango lwamathambo ukuya kukhathalelo lwenxeba.
I-Amniotic fluid iqokelelwa ngexesha lokuzalwa kwaye ininzi ngokunyuka kwamacandelo okuphilisa xa kuthelekiswa nemithombo ye-autologous.
Ulwelo lwe-amniotic i-immune-privileged (inciphisa okanye icinezela impendulo yomzimba yokuzikhusela) kwaye ingozi yokwaliwa inqabile.
Olu nyango luhlala lwenziwa kwiofisi kagqirha kunye nexesha elincinci lokunciphisa emva konyango.
Ijeli kaWharton
Ijeli ye-Wharton ivela kwintambo ye-umbilical ngexesha lokuzalwa kwaye ngokuyinhloko iqulunqwe yinto ye-gel eyenziwe nge-hyaluronic acid kunye nenethiwekhi ye-collagen fibers.
Iimpawu zayo ezikhethekileyo zenza ukuba zilungele ukukhusela nokuxhasa intambo ye-umbilical. (Vikram Sabapathy, et al., 2014 )
Kukholelwa ukuba iqulathe inani labemi beeseli ze-mesenchymal stem ezinamandla okwahlula kwiintlobo ezahlukeneyo zeeseli, kunye nezinye izinto ezifihlakeleyo zokukhula kunye neecytokines. (F. Gao, et al., 2016 )
Ithathwa njengowona mthombo uxabisekileyo wokuphucula ukuphiliswa kwezicubu ezahlukeneyo, kubandakanya ithambo, intlala, ulusu, kunye nezicubu zemithambo-luvo.
I-immune-ilungelo kunye nomngcipheko omncinci wokulahlwa kunye nokuncinci ukuba kukho, ixesha lokubuyisela emva konyango oluse-ofisini.
Ii-Exosomes
Ii-exosomes zincinci, i-membrane-bound bound vesicles edlala indima ekunxibelelaneni kwe-intercellular ngaphakathi komzimba. (UCarl Randall Harrell, et al., 2019 )
Ziqulethe iintlobo zeamolekyu ze-bioactive, kuquka iiprotheni, i-lipids, i-nucleic acids (njenge-RNA), kunye neemolekyuli zokubonisa.
Zisebenza njengezithuthi zokudlulisa iimolekyuli zomqondiso ukusuka kwiseli enye ukuya kwenye, zivumela iiseli ukuba ziphembelele indlela yokuziphatha kunye nomsebenzi weeseli ezingabamelwane okanye ezikude.
Zinokuqokelelwa okanye zohlulwe kulwelo olwahlukeneyo lwebhayoloji kunye neenkcubeko zeeseli ngobuchule obukhethekileyo kodwa zomelele xa ziqokelelwa ekuzalweni.
I-exosomes ngaphakathi kwentambo ye-umbilical isetyenziselwa ukulungiswa kwezicubu kunye nokuvuselelwa, ukubonisa iiseli ukuba zikhuthaze: Ukwandisa - ukwanda kwenani leeseli ngokuhlukana kweeseli.
Ukwahlula - ukuguqulwa kweeseli ezingabonakaliyo kwiiseli ezikhethekileyo.
Ukuphiliswa kwezicubu kwiindawo ezonakeleyo okanye ezilimeleyo.
Ii-exosomes ezivela kwintambo ye-umbilical zinelungelo lokuzikhusela kunye nomngcipheko omncinci wokulahlwa.
Unyango lufanelekile ekwandiseni unxibelelwano lweeseli kunye nokuqalisa ukulungiswa xa ludityaniswe nomnye umthombo wonyango lwe-allogeneic njenge-amniotic fluid okanye i-Wharton's Jelly.
Ukukhetha ukuba yeyiphi Unyango lwendalo lwebhayoloji yeyona ilungileyo yahlukile kumntu wonke. Xa ukhetha unyango, kubalulekile ukuba umntu ngamnye adibane nomboneleli wabo wezempilo ukuze aqinisekise ukuba loluphi na usetyenziso oluya kuba neziphumo ezizezona zilungileyo.
Ngaba iMotion iSitshixo sokuPhilisa?
VIDEO
Ucaphulo
U-Aly RM (2020). Imeko yangoku yonyango olusekwe kwi-stem cell: isishwankathelo. Uphando lweseli yesiqu, 7, 8. doi.org/10.21037/sci-2020-001
Amaziko eSizwe ezeMpilo. (2016). Iziseko zeStem Cell .
Qian, Y., Han, Q., Chen, W., Ingoma, J., Zhao, X., Ouyang, Y., Yuan, W., & Fan, C. (2017). I-Platelet-Rich Plasma Derived Growth Factors Igalelo kwi-Stem Cell Differintiation kwi-Musculoskeletal Regeneration. Imida kwikhemistri, 5, 89. doi.org/10.3389/fchem.2017.00089
Umbutho womhlaza waseMelika. (2023). Iindidi zeStem Cell kunye neBone Morrow Transplants .
Mazini, L., Rochette, L., Admou, B., Amal, S., & Malka, G. (2020). Amathemba kunye neMida yeeSeli ze-Adipose-Derived Stem (ADSCs) kunye neeMesenchymal Stem Cells (MSCs) ekuPhileni amanxeba. Ijenali yamazwe ngamazwe yenzululwazi yeemolekyuli, 21(4), 1306. doi.org/10.3390/ijms21041306
Klemmt P. (2012). Ukusetyenziswa kweeseli ze-amniotic fluid kwisayensi esisiseko kunye nokuvuselelwa kwezicubu. I-Organogenesis, i-8 (3), i-76. doi.org/10.4161/org.23023
Sabapathy, V., Sundaram, B., VM, S., Mankuzhy, P., & Kumar, S. (2014). I-Human Wharton's Jelly Mesenchymal Stem Cells iPlasitiki yongeza ukuphiliswa kwamanxeba olusu angenaziva ngokukhula kweenwele. PloS enye, 9(4), e93726. doi.org/10.1371/journal.pone.0093726
Gao, F., Chiu, SM, Motan, DA, Zhang, Z., Chen, L., Ji, HL, Tse, HF, Fu, QL, & Lian, Q. (2016). Iiseli ze-Mesenchymal stem kunye ne-immunomodulation: imeko yangoku kunye nethemba elizayo. Ukufa kweeseli kunye nesifo, 7(1), e2062. doi.org/10.1038/cddis.2015.327
Harrell, CR, Jovicic, N., Djonov, V., Arsenijevic, N., & Volarevic, V. (2019). I-Mesenchymal Stem-Derived Cell-Derived Exosomes kunye nezinye i-Extracellular Vesicles njengeZilungiso eziNtsha kwi-Therapy of Inflammatory Diseases. Iiseli, 8(12), 1605. doi.org/10.3390/cells8121605
by UGqr Alex Jimenez impilo , Ucoceko loMgcini
Kubantu abaza kwenza umthambo okanye umthambo, ukufudumeza umzimba kunceda njani ukulungiselela umsebenzi ongaphambili?
Ukuqaliswa kweNkqubo yeNervous esembindini
Ukufudumala okufanelekileyo ngaphambi kokusebenza ngokomzimba okanye ukusebenza ngaphandle kulungiselela ingqondo kunye nomzimba ukunciphisa umngcipheko wokulimala, ukuguquka kwengqondo kunye nomzimba kumsebenzi wokusebenza ngokomzimba, kunye nokuphucula ukusebenza. Ukufudumala okulungiselelwe kakuhle kwakhona kugxininisa inkqubo ye-nervous central / CNS yomsebenzi. Inkqubo ye-nervous central idlulisela imiyalezo kwimisipha ukuze ilungiselele isenzo. Ukusebenza kwenkqubo ye-nervous ephakathi kwandisa ukufunwa kwe-motor neuron kwaye ibandakanya inkqubo ye-nervous enovelwano ukuze umzimba ukwazi ukuphatha ngcono izixinzelelo zomzimba. Inkqubo inokubonakala intsonkothile, kodwa ukuqalisa inkqubo ye-nervous ilula njengokufudumeza kunye nomsebenzi okhanyayo we-aerobic ngaphambi kokungena kwiintshukumo eziqhumayo.
CNS
I-CNS ibandakanya ingqondo kunye nentambo yomgogodla. Le nkqubo yonxibelelwano esembindini isebenzisa enye inxalenye yenkqubo ye-nervous eyaziwa ngokuba yi-peripheral nervous system okanye i-PNS ukuhambisa nokufumana imiyalezo kuwo wonke umzimba. I-PNS iqhagamshelwe kuwo wonke umzimba kunye nengqondo kunye nentambo yomgogodla (CNS).
Imithambo-luvo ibaleka kuwo wonke umzimba, ifumana imiqondiso esuka kwi-CNS isiya kwizihlunu, imicu, kunye namalungu, idlulisela ulwazi olwahlukeneyo lubuyela ebuchotsheni. (IYunivesithi yaseBerkeley. ND )
Kukho iintlobo ezimbini zeenkqubo ngaphakathi kwenkqubo ye-nervous peripheral - somatic kunye ne-autonomic.
Iintshukumo zesistim yemithambo-luvo zezo zilawulwa ngumntu ngezenzo zokuzithandela njengokukhetha ukuchola into ethile.
Inkqubo ye-autonomic ayithandeki kwaye ivelisa izenzo ezifana nokuphefumla okanye intliziyo . (Iklinikhi yaseCleveland. 2020 )
Ukulungiselela ngokufanelekileyo umzimba kwiseshoni yoqeqesho olunamandla okanye omnye umsebenzi womzimba udinga imiyalezo echanekileyo ukuba ithunyelwe ngenkqubo ye-nervous autonomic.
Amazwe aneParasympathetic kunye novelwano
Inkqubo ye-nervous autonomic inezintlu ezimbini, ezi iparasympathetic kwaye enovelwano .
Inkqubo ye-nervous enovelwano inceda umzimba ukuba ulungele ukujamelana noxinzelelo olubandakanya uxinzelelo lomzimba. (R. Bankenahally, H. Krovidi. 2016 )
Umlo, ukubhabha, okanye impendulo yomkhenkce ichaza inkalo yenkqubo ye-nervous enovelwano.
Inkqubo ye-nervous parasympathetic inoxanduva lokuphumla kunye nokunciphisa uxinzelelo.
Abantu bayacetyiswa ukuba benze iintshukumo ezimbalwa zokuthomalalisa kunye nezenzo emva kokuzilolonga ukubuyisela umzimba kwimeko yeparasympathetic. Oku kunokuba:
Ukunxibelelana
Ukulala ngemilenze ephakamileyo
Ukuphumla kweyoga kumise
Ukuphefumla ibhokisi Ukuthatha ishawa eshushu okanye ibhafu
Ukuqhaqha
ukuphulula umzimba womntu ngobunono
Ukubuyisela ingqondo kunye nomzimba kwimeko ezolileyo kunceda ekubuyiseleni kunye nokunciphisa ukuveliswa kwehomoni yoxinzelelo. (IZiko leSizwe lezoNyango lwezeMidlalo. 2022 )
Kutheni uvule i-CNS
Ukusebenzisa i-CNS kunokunyusa ukusebenza kunye nokukhusela ukulimala. Inkqubo ivuka kwaye ilumkise umzimba ngomsebenzi. Abantu ngabanye bayacetyiswa ngaphambi kokuba baqalise iseshoni yoqeqesho, ukuba banxibelelane nomzimba malunga noxinzelelo lomzimba oluza kunyamezela kwaye balungiselele umsebenzi ongaphambili. Le yingcinga eyaziwa ngokuba emva kokuvula amandla / PAP . (Anthony J Blazevich, uNicolas Babault. 2019 ) I-PAP inceda ukunyusa amandla kunye nokuveliswa kwamandla, okwandisa ukusebenza komzimba.
Nanini na umntu eziqeqesha, ingqondo iyaziqhelanisa kwaye ifunde into eyenziwa ngumzimba kunye nenjongo yoqeqesho.
Inkumbulo yemisipha ichaza le ntsebenziswano.
Abantu abaqale inkqubo entsha yoqeqesho lwamandla okanye emva kwengxelo yekhefu elongeziweyo baziva bengathandeki kwiiseshini ezimbalwa zokuqala, okanye iiveki, kuxhomekeke kumava abo. (UDavid C Hughes, uStian Ellefsen, uKeith Baar, ngo-2018 )
Nangona kunjalo, emva kweeseshini ezimbalwa, umzimba unobuchule bokwenza iintshukumo kwaye ulungele ukwandisa ukuxhathisa, ukuphindaphinda, okanye zombini.
Oku kunento yokwenza ne-neural drive kunye nenkumbulo yezihlunu kunokuba inento yokwenza nesakhono sokwenyani somzimba. (USimon Walker. 2021 )
Ukuqeqesha i-CNS ukuba iqaphele kwaye inikele ingqalelo kunokunyusa ukuphuhliswa koqhagamshelwano oluphilileyo lwengqondo-imisipha edityaniswe nememori yemisipha. (UDavid C Hughes, uStian Ellefsen, uKeith Baar, ngo-2018 )
Ukuzifudumeza ngokubanzi
Isinyathelo sokuqala kukufudumala okuqhelekileyo okufuneka kusebenzise amaqela amakhulu emisipha kwaye ibe namandla aphantsi ukuze ungagqibi umzimba ngaphambi kokuba uqale uqeqesho lwangempela. Izibonelelo zokufudumala ngokubanzi kusebenze inkqubo ye-nervous kunye nomzimba wonke uquka: (Pedro P. Neves, et al., 2021 ) (D C. Andrade, et al., 2015 )
Yandisa ukuhamba kwegazi.
Inceda ukukhutshwa kweoksijini kwi-hemoglobin kunye ne-myoglobin.
Ifudumeza imisipha, ngoko ke iyancipha ngokufanelekileyo.
Yongeza isantya se-nerve impulse.
Yandisa ukuhanjiswa kwezondlo.
Yehlisa ukuxhathisa kwamalungu ngokunyuka kwe-synovial fluid/joint lubrication.
Yandisa uluhlu oludibeneyo lwentshukumo.
Ukuphucula ukuqina ngokubambisana.
Isusa inkunkuma yemetabolism ngokukhawuleza.
Yehlisa umngcipheko wokwenzakala.
Ukufudumala ngokubanzi kunokuba lula njengoko nawuphi na umsebenzi we-aerobic uya kusebenza. Oku kunokubandakanya:
Ukwenza iintshukumo zomzimba - ukutsiba okukhanyayo iijack okanye ukubaleka kwindawo.
Ukunyibilika
Umatshini wokubheqa
Umkhweli wezinyuko
Umqeqeshi we-Elliptical
Kucetyiswa ukuba usebenzise i umlinganiselo obonwayo wokuzibhokoxa/i-RPE
Zama esi sicwangciso ngaphambi kokusebenza okulandelayo ukuze ubone ukusebenza okwandisiweyo kunye nokunciphisa ingozi yokulimala.
UkuBuyiswa kweAnkle Sprains
VIDEO
Ucaphulo
Inkqubo ye-nervous . IYunivesithi yaseBerkeley.
Iklinikhi yaseCleveland. Inkqubo yeNervous: Yintoni na, iintlobo, iimpawu .
Bankenahally R, Krovidi H. (2016) Inkqubo ye-nervous autonomic: i-anatomy, i-physiology, kunye nokubaluleka kwi-anesthesia kunye neyeza lokunyamekela. Imfundo ye-BJA. 16(11):381-387. doi:10.1093/bjaed/mkw011
IZiko leSizwe lezoNyango lwezeMidlalo. Uvelwano vs. parasympathetic overtraining .
UBlazevich, AJ, & Babault, N. (2019). I-Potentiation Potentiation Versus Post-activation Performance Uphuculo kuBantu: Umbono weMbali, iiMechanisms eziPhambili, kunye neMiba yangoku. Imida kwiPhysiology, 10, 1359. doi.org/10.3389/fphys.2019.01359
Hughes, DC, Ellefsen, S., & Baar, K. (2018). Ukuziqhelanisa noNyamezelo kunye noQeqesho lwaMandla. Iimbono zeCold Spring Harbor kumayeza, 8(6), a029769. doi.org/10.1101/cshperspect.a029769
Walker S. (2021). Ubungqina bokuchasana noqeqesho olubangelwa ukulungelelaniswa kwe-neural kubantu abadala. I-gerontology yovavanyo, 151, 111408. doi.org/10.1016/j.exger.2021.111408
P. Neves, P., R. Alves, A., A. Marinho, D., & P. Neiva, H. (2021). Ukufudumala kuQeqesho lokuNchasa kunye nokuSebenza kwe-Muscular: Ukuphononongwa okuBalisayo . I-IntechOpen. doi: 10.5772/intechopen.96075
Andrade, DC, Henriquez-Olguín, C., Beltrán, AR, Ramírez, MA, Labarca, C., Cornejo, M., Álvarez, C., & Ramírez-Campillo, R. (2015). Iziphumo zokufudumala ngokubanzi, okuthe ngqo, kunye nokudityaniswa kokufudumeza ekusebenzeni kwemisipha eqhumayo. Ibhayoloji yezemidlalo, 32 (2), 123-128. doi.org/10.5604/20831862.1140426
