Ukuvivinya umzimba kuthinta kanjani ipulasitiki yobuchopho?

Ukuvivinya umzimba kuthinta kanjani ipulasitiki yobuchopho?

Ukuzivocavoca kuvuselela i-neurogenesis - ukwakhiwa kwama-neurons amasha - ikakhulukazi ku-hippocampus, okuthinta inkumbulo nokufunda kuyilapho kwandisa ama-neurotransmitters alawula imizwa.

Ukuzivocavoca futhi kuthuthukisa ipulasitiki yobuchopho, ebalulekile ukuze ululame ekulimaleni nasekugugeni, futhi kuthuthukisa imisebenzi yengqondo njengokunaka nenkumbulo, ngokombiko oshicilelwe yi-Neuroscience New.

Naphezu kocwaningo oluqhubekayo, ubufakazi bamanje buqinisekisa indima eqinile yomsebenzi womzimba ekukhuthazeni impilo yobuchopho nokusebenza kwengqondo, kugcizelela ukubaluleka kokuhlanganisa ukuvivinya umzimba njalo ezindleleni zethu zokuphila, ukufeza lezi zinzuzo ezilandelayo:

1. Ukuzivocavoca umzimba nomthamo wobuchopho: Ukuvivinya umzimba okujwayelekile njengokugijima kungakhuphula usayizi we-hippocampus, kulondoloze indaba ebalulekile yobuchopho, futhi kuthuthukise inkumbulo yendawo kanye nokusebenza kwengqondo.
2. Ukuzivocavoca kanye nekhwalithi yokulala: Ukuvivinya umzimba njalo kungathuthukisa izinga lokulala, okubuye kusekele ukuqiniswa kwenkumbulo kanye nokukhipha ubuthi ebuchosheni.
3. Umsebenzi womzimba nokunciphisa ukucindezeleka: Ukuzivocavoca kungasiza ekunciphiseni ukucindezeleka ngokwandisa amazinga e-norepinephrine nama-endorphin, okungamakhemikhali alinganisela ukuphendula kokucindezeleka kobuchopho futhi akhuthaze imizwa yenjabulo.

Ukuthuthukisa ngokushesha ucwaningo lwesayensi

I-neuroscience of fitness, ukuphambana okuthakazelisayo phakathi kokusebenza ngokomzimba nempilo yobuchopho, iyindawo eguqukayo ngokushesha yocwaningo lwesayensi. I-neuroscience of fitness ihlola imiphumela ejulile yokuzivocavoca okuvamile ebuchosheni nasesimisweni sezinzwa, iveze imithelela ebalulekile yempilo yonke kanye nekhwalithi yokuphila.

Ukwakhiwa kwamaseli amasha ezinzwa

Enye yezinto ezibalulekile ezitholwe ubudlelwano phakathi kokuzivocavoca nokwakheka kwama-neuron amasha obuchopho, okwenzeka ngokuyinhloko ku-hippocampus, isifunda sobuchopho esibalulekile ekufundeni nasekukhumbuleni.

Ukuzivivinya okuvamile kubangela ukukhululwa kwephrotheni ebizwa ngokuthi i-brain-derived neurotrophic factor (BDNF), esondla ama-neurons akhona futhi ikhuthaze ukukhula nokuthuthukiswa kwama-neuron nama-synapse amasha.

Ukuzivocavoca kwe-Aerobic njengokugijima nokubhukuda kunenzuzo ikakhulukazi, njengoba kuvuselela i-neurogenesis futhi, kanye nokwandisa usayizi we-hippocampus yangaphambili, kuholela ekuthuthukiseni inkumbulo yendawo.

Thuthukisa umbono nesimo

Ukuzivocavoca kuphinde kwaxhunyaniswa nokulondolozwa kwezinto ezimhlophe nezimpunga ku-frontal, temporal kanye ne-parietal cortex, izifunda ezivame ukuncipha ngenxa yobudala futhi ezibalulekile ekusebenzeni kwengqondo.

Umsebenzi womzimba ubuye ukhulise amazinga ama-neurotransmitters athile, okuhlanganisa i-serotonin, i-dopamine ne-norepinephrine, okungamakhemikhali adlala indima ebalulekile ekulawuleni isimo sengqondo, ukuphaphama kwengqondo nokugxila, okungase kuchaze ukuthi kungani ukuvivinya umzimba kuvame ukuhlotshaniswa nezimpawu ezincishisiwe zokucindezeleka nokukhathazeka.

ukumelana nokuguga

Umsebenzi womzimba ubuye uthuthukise ipulasitiki yobuchopho kanye nekhono layo lokuzivumelanisa nokwenza ukuxhumana okusha kwe-neural kuyo yonke impilo, isici esibaluleke kakhulu sokululama ekulimaleni kobuchopho kanye nokulwa nokuncipha kwengqondo okuhambisana nokuguga.

Abacwaningi basikisela ukuthi i-prefrontal cortex, isifunda sobuchopho esibhekene nale misebenzi, isabela kahle ekuvivinyeni umzimba, cishe ngenxa yokwanda kokugeleza kwegazi, okunikeza umoya-mpilo owengeziwe kanye nezakhamzimba ebuchosheni.

Yehlisa ukucindezeleka nokuvuvukala

Ukuzivocavoca kusiza ekudambiseni noma kunciphise ingcindezi ngokwandisa ukugxila kwe-norepinephrine nama-endorphin, amakhemikhali alinganisela ukuphendula kobuchopho futhi abangele imizwa yenjabulo.

Izinzuzo zokuqina komzimba zidlulela ngale kobuchopho, njengoba ukuvivinya umzimba njalo kunciphisa ukuvuvukala emzimbeni, okungathinta kahle ubuchopho njengoba ukuvuvukala okungapheli kuxhunyaniswa nezimo ezihlukahlukene zemizwa, njenge-Alzheimer's and Parkinson's disease.

Imiphumela ethembisayo nokho

Kodwa naphezu kwalokhu okutholakele okuthembisayo, kusekuningi okusamele kuhlolwe ku-neuroscience of fitness. Imibuzo isasele mayelana nokuthi izinhlobo ezahlukene zokuzivocavoca (ezifana ne-aerobic versus resistance exercise) ziyithinta kanjani ingqondo nokuthi izici ezifana neminyaka yobudala, izakhi zofuzo, kanye nezinga lokuqala lokufaneleka lingayithonya kanjani le miphumela.

Kodwa-ke, ubufakazi bamanje busekela ngokuqinile ukuthi ukuvivinya umzimba okuvamile kunezinzuzo ezibalulekile zempilo yobuchopho nokusebenza kwengqondo, kugcizelela ukubaluleka kokuhlanganisa ukuvivinya umzimba okuvamile ekuphileni kwethu kwansuku zonke kokubili izinzuzo zempilo ngokomzimba nangokwengqondo.

Izibikezelo ze-horoscope zika-Maguy Farah zonyaka ka-2023