Ka Whakakaha te Korikori Tinana i tō Pūnaha Ārai Mate?

Ko te whakanui ake i ō whakangungu tinana mō te hauora pai ake he rite tonu ki te mārama ki te hononga i waenga i te whakangungu tinana me te ārai mate. He mea nui te whakahaere ahotea me te kai taurite hei whakapakari i tō pūnaha ārai mate, engari he mea nui anō hoki te whakangungu tinana. Ahakoa te ngenge, mā te neke haere i tō tinana i ia wā ka taea te whakarato i tētahi taputapu kaha hei whawhai i ngā mate. Heoi, he mea nui kia mōhio koe kāore ngā whakangungu tinana katoa e rite ana te pānga ki tō pūnaha ārai mate. Koia mātou i kōrero ai ki ngā tohunga kua ako i te pānga o te whakangungu tinana ki te pūnaha ārai mate, ā, e hiahia ana mātou ki te whakapuaki i ō rātou whakaaro ki a koe.

He pēhea te whakapakari a te korikori tinana i tō pūnaha ārai mate?

E ai ki tētahi arotake pūtaiao i whakaputaina i roto i te Journal of Sport and Health Science i te tau 2019, ehara i te mea ka whai hua te whakakori tinana ki tō hauora hinengaro anake, engari ka whakapakari hoki i tō pūnaha ārai mate. I kitea i roto i te arotakenga ko te whakakori tinana, inā koa ko ngā whakakori tinana kaha-waenga ki te kaha-nui e iti iho i te haora te roa, ka taea te whakanui ake i te urupare ārai mate, te whakaiti i te mōrearea o te mate, me te whakaiti i ngā taumata mumura. Ko te kaituhi matua o te rangahau, ko David Nieman, DrPH, he ahorangi i te tari koiora i te Whare Wānanga o Appalachian State me te kaiwhakahaere o te Human Performance Laboratory o te whare wānanga, i whakamārama he iti noa te maha o ngā pūtau ārai mate i roto i te tinana, ā, kei roto i ngā kiko me ngā whekau lymphoid, pērā i te whēkau, e āwhina ana ki te whawhai ki ngā huaketo, ngā huakita, me ētahi atu moroiti e puta ai te mate.

Te Whakapai Ake i te Ārai Mate me te Auau

He pānga pai tō te whakakori tinana ki tō pūnaha ārai mate, ehara i te mea he wā poto noa iho, engari he pānga tāpiripiri anō hoki. Ka roa pea te urupare tonu mai i tō pūnaha ārai mate i te wā e whakakori tinana ana, engari mā te whakakori tinana auau me te auau ka taea te whakarei ake i tō urupare ārai mate i roto i te wā. Inaa, i whakaatuhia e tētahi rangahau a Tākuta Nieman me tana tīma ko te whai wāhi ki te whakakori tinana ā-hauora mō ngā rā e rima, neke atu rānei i te wiki ka taea te whakaiti i te maha o ngā mate urutā o te ara manawa o runga mā te neke atu i te 40% i roto i ngā wiki 12 noa iho. Nō reira, ko te whakauru i te whakakori tinana ki roto i tō mahinga o ia rā he huarahi whai hua hei whakapakari i tō ārai mate me te pupuri i te hauora whānui.

Pērā anō hoki mō tō pūnaha ārai mate. Ka taea e te whakakori tinana auau te whakarato i tētahi pānga pumau ki tō hauora whānui me tō oranga. I kitea e ngā kairangahau i roto i te British Journal of Sports Medicine, ehara i te mea ka taea e te whakakori tinana auau te whakaiti i te tūponotanga o te mate, engari ka taea hoki te whakaiti i te kaha o te COVID-19 me te tūponotanga o te noho hōhipera, te mate rānei. Pērā i te whare e ma tonu ana, ka taea e te momo noho ora tonu te whakapai ake i te mahi ārai mate me te hauora whānui. Nō reira, me waiho te whakakori tinana hei wāhanga o tō mahinga o ia rā, ā, tirohia ngā pānga pai ka pā ki tō pūnaha ārai mate me tō oranga whānui.

"He momo tiaki te korikori tinana i tō pūnaha ārai mate, e āhei ai te tirotiro i tō tinana me te kite me te whawhai i ngā huakita me ngā huaketo," te kī a Tākuta Nieman. Kāore e taea te korikori tinana i ētahi wā anake, me te tumanako ka whai pūnaha ārai mate e ātete ana ki ngā mate. Mā te whai wāhi atu ki ngā korikori tinana i ia wā, ka pai ake te rite o tō pūnaha ārai mate ki te ārai i ngā huakita e puta ai te mate.

Ahakoa te pakeketanga, e mau tonu ana tēnei ahakoa te kaha o tō pūnaha ārai mate. Mā te whakakori tinana auau ka āwhina i te pupuri i te kaha o tō pūnaha ārai mate, ahakoa tō tau. Nō reira, kāore i roa rawa te wā ki te tīmata ki te whakauru i te whakakori tinana hei wāhanga o tō mahinga o ia rā mō te pūnaha ārai mate hauora me te oranga whānui.

He aha te momo korikori tinana tino whai hua hei whakapai ake i te ārai mate?

Heoi, he mea nui kia mōhiotia kāore e ōrite te pānga o ngā momo whakakori tinana katoa ki te pūnaha ārai mate. Ko te whakakori tinana ā-hauora, pērā i te hikoi, te oma, te eke pahikara rānei, te kaupapa matua o te nuinga o ngā rangahau e tirotiro ana i te whanaungatanga i waenga i te whakakori tinana me te ārai mate, tae atu ki ngā rangahau a Tākuta Nieman. Ahakoa me nui ake ngā rangahau hei whakatau i te momo whakakori tinana tino pai hei whakapakari i te ārai mate, kua whakaatuhia he pānga pai te whai wāhi atu ki ngā mahi whakakori tinana ā-hauora ngawari ki te kaha ki te pūnaha ārai mate.

-- Te hikoi

Ki te hiahia koe ki te whakapakari i tō pūnaha ārai mate mā te whakakori tinana, he mea nui kia mau tonu te kaha taurite. E ai ki a Tākuta Nieman, he whāinga pai te hikoi i te tere o te 15 meneti ia maero. Mā tēnei tere ka āwhina i te kukume i ngā pūtau ārai mate ki te tohanga toto, ka taea te whakapai ake i tō hauora whānui. Mō ētahi atu momo whakakori tinana, pērā i te oma, te eke pahikara rānei, kia eke ki te 70% o tō tere manawa mōrahi. Kua whakaatuhia he whai hua tēnei taumata kaha ki te whakanui ake i te ārai mate. Heoi, he mea nui kia whakarongo ki tō tinana, kaua hoki e akiaki rawa i a koe anō, inā koa mēnā kei te tīmata noa koe ki te whakakori tinana, kei a koe rānei ētahi mate hauora.

-- Ngā Whakangungu HIIT

He iti noa ngā mōhiohio e pā ana ki te pānga o te whakangungu wā roa (HIIT) ki te ārai mate. E ai ki ētahi rangahau, ka taea e te HIIT te whakapai ake i te mahi ārai mate, engari kāore he pānga o ētahi atu. I kitea i roto i tētahi rangahau i te tau 2018 i whakaputaina i roto i te puka "Arthritis Research & Therapy," i arotahi ki ngā tūroro mate rumatiki, ka taea e te HIIT te whakanui ake i te ārai mate. Heoi, i kitea i roto i tētahi rangahau i te tau 2014 i roto i te "Journal of Inflammation Research" kāore ngā whakangungu HIIT e whakaiti i te ārai mate.

I te nuinga o te wā, e ai ki a Tākuta Neiman, he haumaru pea ngā whakangungu wā-wā mō tō ārai mate. "Kua taunga ō tātou tinana ki tēnei āhua hurihuri, ahakoa mō ētahi haora noa iho, mena ehara i te mea he whakangungu kaha tonu," te kī a Tākuta Neiman.

-- Whakangungu Kaha

Hei tāpiri, ki te mea kei te tīmata noa koe i tētahi kaupapa whakangungu kaha, he pai ake te tīmata me ngā taumaha māmā ake, me te arotahi ki te āhua tika hei whakaiti i te tūponotanga o te whara. I te piki haere o tō kaha me tō manawanui, ka taea e koe te whakanui haere i te taumaha me te kaha o tō whakangungu. Pērā i ngā momo whakangungu katoa, he mea nui kia whakarongo ki tō tinana, kia okioki hoki i ngā wā e tika ana.

I te nuinga o te wā, ko te mea nui ki te whakapakari i tō pūnaha ārai mate mā te whakakori tinana ko te auau me te rerekētanga. Mā te kaupapa whakakori tinana whānui e whakauru ana i te ranunga o te korikori tinana, te whakangungu kaha, me te totoro ka āwhina i te whakapai ake i tō hauora whānui me te whakaiti i tō tupono ki te mate. Heoi, he mea nui kia maumahara ko te whakakori tinana anake ehara i te taurangi mō te mate, ā, me whakakotahi me te kai hauora, te moe tika, me ngā tikanga whakahaere ahotea mō ngā hua pai rawa atu.

# He aha ngā momo taputapu whakapakari tinana e wātea ana?