Kugabanya imyitozo yawe kubuzima bwiza biroroshye nko kumva isano iri hagati yimyitozo ngororangingo nubudahangarwa. Gucunga ibibazo hamwe nimirire yuzuye nibyingenzi mukuzamura ubudahangarwa bw'umubiri wawe, ariko imyitozo nayo igira uruhare runini. Nubwo wumva unaniwe, kwimura umubiri wawe buri gihe birashobora gutanga igikoresho gikomeye cyo kurwanya indwara. Ariko, ni ngombwa kumenya ko imyitozo yose itagira ingaruka zimwe mumubiri wawe. Niyo mpamvu twaganiriye ninzobere zize ku myitozo ngororamubiri ku mikorere y’umubiri, kandi twifuje kubagezaho ibitekerezo byabo.

Nigute Imyitozo Yongera Sisitemu Yumubiri wawe?

Imyitozo ngororangingo ntabwo igirira akamaro ubuzima bwawe bwo mu mutwe gusa, ahubwo inongera imbaraga z'umubiri wawe, nk'uko ubushakashatsi bwakozwe na siyansi bwasohotse mu kinyamakuru cya siporo n’ubumenyi bw’ubuzima mu mwaka wa 2019.Isuzuma ryerekanye ko imyitozo ngororamubiri, cyane cyane imyitozo ngororamubiri iringaniye kandi yamara igihe kitarenze isaha, irashobora kongera ubudahangarwa bw'umubiri, kugabanya ibyago byo kurwara, no kugabanuka k'umuriro. Umwanditsi mukuru w’ubwo bushakashatsi, David Nieman, DrPH, umwarimu mu ishami ry’ibinyabuzima muri kaminuza ya Leta ya Appalachian akaba n’umuyobozi wa Laboratwari y’abantu muri kaminuza, yasobanuye ko umubare w’ingirabuzimafatizo z'umubiri mu mubiri ari muto kandi bakunda gutura mu mitsi ya lymphhoide n'ingingo, nk'ururenda, aho zifasha kurwanya virusi, bagiteri, n'indi mikorobe itera indwara.

Kunoza ubudahangarwa hamwe nibisanzwe

Imyitozo ngororamubiri igira ingaruka nziza kuri sisitemu yubudahangarwa yawe, ntabwo ari iyigihe gito gusa, ahubwo inateranya. Igisubizo cyihuse kiva mumubiri wawe mugihe cyimyitozo ngororamubiri gishobora kumara amasaha make, ariko imyitozo ihamye kandi isanzwe irashobora kongera ubudahangarwa bw'umubiri wawe mugihe runaka. Mubyukuri, ubushakashatsi bwakozwe na Dr. Nieman nitsinda rye bwerekanye ko kwishora mu myitozo yindege muminsi itanu cyangwa irenga mucyumweru bishobora kugabanya kwandura indwara zandurira mu myanya y'ubuhumekero hejuru ya 40% mu byumweru 12 gusa. Rero, kwinjiza imyitozo mubikorwa byawe bya buri munsi birashobora kuba inzira nziza yo kongera ubudahangarwa bwawe no kubungabunga ubuzima bwiza muri rusange.

Ni nako bigenda kuri sisitemu yo kwirinda. Imyitozo ngororamubiri isanzwe irashobora gutanga ingaruka zirambye kubuzima bwawe muri rusange no kumererwa neza. Abashakashatsi bo mu kinyamakuru cyo mu Bwongereza cy’imikino ngororamubiri basanze imyitozo ngororamubiri idahwitse idashobora kugabanya ibyago byo kwandura gusa, ahubwo ko n'uburemere bwa COVID-19 ndetse no kuba ari mu bitaro cyangwa mu rupfu. Nka nzu idahwema gusukurwa, ubuzima bukora burashobora kuganisha kumikorere yubudahangarwa nubuzima muri rusange. Noneho, kora imyitozo igice cyibikorwa byawe bya buri munsi urebe ingaruka nziza ishobora kugira kuri sisitemu yumubiri no kumererwa neza muri rusange.

Dr. Nieman yagize ati: "Imyitozo ngororangingo ikora nk'uburyo bwo kwita ku rugo kwa sisitemu y'umubiri wawe, bikagufasha kurinda umubiri wawe no kumenya no kurwanya bagiteri na virusi." Ntabwo bishoboka gukora siporo rimwe na rimwe kandi utegereje kugira sisitemu yumubiri ishobora kwihanganira indwara. Mugihe uhora ukora imyitozo ngororamubiri, sisitemu yubudahangarwa yawe ifite ibikoresho byiza kugirango wirinde mikorobe itera uburwayi.

Ibi bikomeza kuba ukuri nubwo usaza. Imyitozo ngororangingo isanzwe irashobora kugufasha gukomeza sisitemu yumubiri, uko imyaka yawe yaba ingana kose. Ntabwo rero, bitinda gutangira gukora imyitozo ngororamubiri mubikorwa byawe bya buri munsi kugirango umubiri urinde ubuzima bwiza no kumererwa neza muri rusange.

Nubuhe bwoko bwiza bwimyitozo ngororamubiri yo kunoza ubudahangarwa?

Icyakora, ni ngombwa kumenya ko uburyo bwose bwimyitozo ngororangingo butangana ningaruka zabyo kumubiri. Imyitozo yo mu kirere, nko kugenda, kwiruka, cyangwa gusiganwa ku magare, niyo yibanze ku bushakashatsi bwinshi busuzuma isano iri hagati y'imyitozo ngororangingo n'ubudahangarwa, harimo na Dr. Nieman. Mugihe hakenewe ubushakashatsi bwinshi kugirango hamenyekane ubwoko bwiza bwimyitozo ngororamubiri yo kongera ubudahangarwa bw'umubiri, guhora ukora ibikorwa byindege byoroheje kandi bikomeye byaragaragaye ko bifite ingaruka nziza mumubiri.

- Kugenda

Niba ushishikajwe no kongera ubudahangarwa bw'umubiri ukoresheje imyitozo, ni ngombwa gukomeza ubukana buke. Ku bwa Dr. Nieman, kugenda ku muvuduko w'iminota 15 kuri kilometero ni intego nziza yo kugeraho. Uyu muvuduko uzafasha kwinjiza ingirabuzimafatizo mu kuzenguruka, zishobora kuzamura ubuzima bwawe muri rusange. Kubundi bwoko bwimyitozo ngororangingo, nko kwiruka cyangwa gusiganwa ku magare, igamije kugera kuri 70% by'umutima wawe ntarengwa. Uru rwego rwimbaraga byagaragaye ko ari ingirakamaro mu kongera ubudahangarwa. Nyamara, ni ngombwa kumva umubiri wawe kandi ntukisunike cyane, cyane cyane niba utangiye gukora siporo cyangwa ufite ubuzima bwiza.

- HIIT Imyitozo

Siyanse ku ngaruka zamahugurwa yimbaraga ndende (HIIT) kubudahangarwa ni make. Ubushakashatsi bumwe bwerekanye ko HIIT ishobora kunoza imikorere yubudahangarwa, mugihe izindi zabonye nta ngaruka. Ubushakashatsi bwakozwe mu mwaka wa 2018 bwasohotse mu kinyamakuru "Arthritis Research & Therapy", bwibanze ku barwayi ba rubagimpande, bwerekanye ko HIIT ishobora kongera ubudahangarwa. Nyamara, ubushakashatsi bwakozwe mu 2014 mu "Ikinyamakuru cy’ubushakashatsi bw’ubushakashatsi" bwerekanye ko imyitozo ya HIIT itagabanya ubudahangarwa.

Muri rusange, nk'uko Dr. Neiman abivuga, imyitozo y'intera ishobora kuba ifite umutekano ku budahangarwa bwawe. Dr. Neiman yagize ati: "Imibiri yacu imenyereye iyi miterere-yinyuma, ndetse no mu masaha make, igihe cyose itaba imyitozo idahwitse."

- Amahugurwa Yimbaraga

Byongeye kandi, niba utangiye gahunda yimyitozo yimbaraga, nibyiza gutangirana nuburemere bworoshye kandi ukibanda kumiterere ikwiye kugirango ugabanye ibyago byo gukomeretsa. Mugihe imbaraga zawe no kwihangana byiyongera, urashobora kongera buhoro buhoro uburemere nimbaraga zimyitozo yawe. Kimwe n'ubwoko bwose bw'imyitozo ngororamubiri, ni ngombwa kumva umubiri wawe no gufata iminsi y'ikiruhuko nkuko bikenewe.

Muri rusange, urufunguzo rwo kongera ubudahangarwa bw'umubiri ukoresheje imyitozo ni uguhuzagurika no gutandukana. Gahunda y'imyitozo yuzuye ikubiyemo kuvanga ibikorwa byindege, imyitozo yimbaraga, no kurambura birashobora kugufasha kuzamura ubuzima bwawe muri rusange no kugabanya ibyago byuburwayi. Nyamara, ni ngombwa kuzirikana ko imyitozo yonyine atari garanti yo kurwanya indwara, kandi igomba guhuzwa nimirire myiza, ibitotsi bihagije, hamwe nubuhanga bwo gucunga ibibazo kugirango bigerweho neza.

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