Kunezinzuzo eziningi zokuqeqesha into yokuqala ekuseni: sivuka ngokugcwele, sibe neziphazamiso ezimbalwa, futhi silale kangcono ebusuku. Ucwaningo lwakamuva kuqinisekisa ukuthi singakwazi futhi ukukhiqiza kakhulu emsebenzini, lapho umphathi wethu eyobonga khona unomphela. Ishicilelwe ku-British Journal of Sports Medicine, futhi bathi ukuvivinya umzimba ekuseni kusiza ubuchopho bakho busebenze kangcono usuku lonke, ngisho noma uphoqeleka ukuthi uhlale amahora angu-8 uqondile.
Ukuvivinya umzimba kuthonya kanjani ukusebenza kobuchopho?
Ucwaningo lwabizwaUbuchopho Buphuka“, futhi yayiholwa yi-Baker Heart and Diabetes Institute kanye neNyuvesi yaseWestern Australia. Sihlaziye ukuthi isikhathi sokuzivocavoca sikuthinte kanjani ukusebenza kwengqondo kubantu abadala abanempilo abangama-65 abaphakathi kweminyaka engama-55 nengama-80.
Abahlanganyeli bahlukaniswa ngamaqembu amathathu:
- Iqembu 1: Bahlezi futhi abazange benze noma yikuphi ukuvivinya umzimba amahora angu-8 ngosuku.
- Iqembu 2: Bahlale ihora lonke base beyozivocavoca imizuzu engu-30. Baphinde bahlala phansi amahora angu-6 beqondile.
- Iqembu lesi-3: lihlale ihora, lizilolonge imizuzu engama-30, bese livuka njalo ngemizuzu engama-30 lihamba imizuzu emi-3 usuku lonke.
Ukuthola ukuthi ukuqeqeshwa noma ukuntula kwayo kuthinte kanjani ukusebenza kobuchopho babahlanganyeli, abacwaningi babanikeze uchungechunge lokuhlolwa kokusebenza kwengqondo futhi balinganise amazinga abo e-brain-derived neurotrophic factor (BDNF). Lena iphrotheni enendima ebalulekile ekusindeni nasekukhuleni kwamangqamuzana obuchopho.
Kwatholakala ukuthi iseshini yokuqeqeshwa ekuseni (ngisho naleyo emfushane) yaba nemiphumela ethakazelisayo. Wonke umuntu oziqeqeshe ekuseni wathola imiphumela engcono ekuhlolweni komsebenzi wokuphatha (ukwenza izinqumo, ukunaka, ukuhlela, ukuhlela kanye nokubeka phambili), uma kuqhathaniswa neqembu elizihlalele ngokuphelele.
Ingabe kubalulekile ukusebenza emini?
Iqembu elithathe amakhefu asebenzayo ngokuhamba imizuzu emi-3 litholiwe izisusa zobuchopho ezengeziwe, eye yadlula amanye amaqembu amabili ekuhlolweni kwenkumbulo.
Kuphinde kwaphawulwa ukuthi amaqembu amabili aqeqeshwe ekuseni andisa amazinga e-BDNF futhi ahlala ephakeme amahora angu-8 alandelayo osuku; esikhundleni salokho, iqembu elizihlalele labehlisa.
«Lolu cwaningo lugqamisa ukuthi izinguquko ezilula uma kuqhathaniswa nenqubo yakho yansuku zonke zingaba nenzuzo enkulu kangakanani empilweni yengqondo.kusho umbhali wocwaningo uMichael Wheeler. «Iphinde iveze ukuthi ngolunye usuku sizokwazi ukwenza izivivinyo ezithile ukuze sithuthukise amakhono athile okuqonda njengenkumbulo noma ukufunda. Nakuba le miphumela ethile ingeyabantu abadala abaneminyaka engu-55-80 nangaphezulu, kusinika isizathu sokusola ukuthi kulabo abangaphansi kweminyaka engu-55, umphumela ohlangene wokuzivocavoca nokuphumula ungase uzuzwe.".