?O ka ho?onui?ana i kāu mau hana no ke olakino?oi aku ka ma?alahi o ka ho?omaopopo?ana i ka pilina ma waena o ka hana a me ka mea inemunity. ?O ka ho?okele ko?iko?i a me kahi mea?ai momona he mea nui no ka ho?onui?ana i kāu'ōnaehana Immune, akā e ho?oma?ama?a pū i kahi hana ko?iko?i. ?Oiai ke?ano o ka hopohopo, hiki i ka ne?e?ana i kou kino ke hā?awi pinepine i kahi mea ikaika e hakakā ai i nā ma?i ma?i. Eia nō na?e, he mea nui ia e ho?omaopopo?a?ole pono nā hana a pau i ka hopena like?ole ma kāu'ōnaehana Immune. ?O ia ke kumu e kūkā ai me nā po?e loea i a?o i ka hopena o ka ho?oma?ama?a?ana ma ka'ōnaehana Immune, a makemake mākou e ka?ana like me lākou.

Pehea e ho?oma?ama?a ai ka ho?oma?ama?a?ana i kāu'ōnaehana IMMUNE?

?A?ole na?e e ho?oma?ama?a wale i kou no?ono?o no?ono?o, akā e ho?onui hou i ka'ōnaehana o ke?ano ma mua o ka hana?ana i ka ma?i. Alaka?i i ka mea kākau o ke a?o?ana,?o David Nieman,?o DRPH, kahi mea e kōkua ai i ke?ano o ka lehulehu.

Ho?omaika?i i ka hana?ana me ka ma?amau

?O ka ho?oma?ama?a maika?i i ka hopena maika?i ma kāu'ōnaehana impune ?O ka pane koke?ana mai kāu papa hana i ka manawa i hiki ai i ka wā e hiki ai i kekahi mau hola, akā hiki ke ho?oikaika a me ka ho?oma?ama?a ma?amau I ka?oia?i?o, hō?ike?ia e Dr. Nieman a me kāna hui i ke komo?ana i ka hopena o AEERBIGNY ma luna o 40% i ka makahiki 12%. No laila, e ho?okomo i ka ho?oma?ama?a?ana i kāu hana ma?amau i kēlā me kēia lā ke lilo i ala kūpono e ho?onui ai i kāu ma?i a me ke olakino olakino.

?O ka mea like e hele ai no kāu'ōnaehana Immune. Hiki i ka ho?oma?ama?a ma?amau ke hā?awi i kahi hopena hope loa ma kāu olakino holo?oko?a a me ka maika?i. ?O nā mea noi?i i ka nūpepa Pelekane e loa?a ana i nā lā?au lapa?au ma?a mau maoli ke ha?aha?a loa ai i ka ma?i. E like me ka hale ma?ema?e maoli, hiki i ke ola ke ola ikaika e hiki ke a?o?ia e ho?omaika?i i ka hana a me ke olakino. No laila, e hana i kahi hana i kahi'āpana o kāu hana ma?amau a?ike i nā hopena maika?i e hiki ai iā ia ke loa?a i kāu'ōnaehana imperall.

"Hana hana e like me ke?ano o ka hale mālama hale no kāu'ōnaehana o ka mea kū?ai aku i kou kino a me nā ma?i br. estaman. ?A?ole hiki ke ho?ohana wale?ia i kekahi manawa a mana?o paha e loa?a i kahi'ōnaehana o ke?ano he mea pa?a i nā ma?i. E ka hana pinepine?ana i ka hana pilikino,?oi aku ka maika?i o kāu'ōnaehana impune e ho?opau i nā germs i hō?eha?ia.

Ke mau nei kēia e like me kāu mau makahiki. Hiki i ke ho?oma?ama?a ma?amau ke kōkua i ka mālama?ana i kāu'ōnaehana o ka IMUne,?a?ohe mea i kou makahiki. No laila,?a?ole loa i lohi loa e ho?omaka i ka ho?oma?ama?a?ana i kahi'āpana o kāu hana ma?amau no kahi'ōnaehana olakino olakino a me ka holo?oko?a.

He aha nā?ano hana maika?i loa no ka ho?omaika?i?ana i ka mea make?

Eia nō na?e, he mea nui ia e ho?omaopopo?a?ole like nā?ano o nā?ano hana a pau i kā lākou hopena ma ka'ōnaehana o ke?ano. Ho?oma?ama?a, e like me ka hele?ana e hele ana, e holo ana, a i?ole ke hele?ana o ka hana o ka ho?oma?ama?a a me ka nui e Dr. Nieman. ?Oiai e pono ai ka noi?i hou aku e ho?oholo i ke?ano o ka ho?oma?ama?a maika?i loa no ka ho?oikaika?ana i ka hana aeromorous.

- Ke hele nei

Inā makemake?oe e ho?oikaika i kāu'ōnaehana impune me ka ho?oma?ama?a, he mea nui ia e mālama i kahi ikaika ha?aha?a. Wahi a Kauka Nieman, e hele ana ma kahi papa o nā hola he 15 mau minuke no ka mile he pahuhopu maika?i e like me ka pahuhopu. E kōkua kēia pace i nā curruit immune cell i loko o ka pō?ai, hiki ke ho?omaika?i i kou olakino holo?oko?a. No nā?ano hana'ē a?e, e like me ka holo?ana a i?ole ke holo?ana a i?ole ka cycling, pahuhopu e hiki ai i ka 70% o kāu mau na?au ki?eki?e. Ua hō?ike?ia kēia pae o ka ikaika e pono ai e ho?onui i ka ho?onui?ana. Eia nō na?e, he mea nui e ho?olohe i kou kino a?a?ole i pana iā?oe iho,?oi aku paha inā e ho?omaka ana?oe e ho?oma?ama?a i nā kūlana olakino.

- hiit Workouts

?O ka?epekema ma ka hopena o ka ho?oma?ama?a?ana o ke a?o?ana ma ke ki?eki?e ki?eki?e (hiit) ma ka umu. Ua mana?o kekahi mau noi?i e hiki ke ho?omaika?i hou iā Hiit i ka hana?ana i ka hana?ana,?oiai ua loa?a kekahi mau hopena. Ua pa?i?ia kahi ha?awina 2018 Eia na?e, kahi ha?awina 2014 i ka "nūpepa o ka noi?i?ana o ka noi?i deflammation" i?ike?ia he mea ha?aha?a loa nā hana i nā hana.

Ma ka laulā, e like me Dr. Neimaman, e palekana paha nā mea hana ma waena no kāu mea e pili ana. "Ua ho?ohana?ia ko mākou mau kino i kēia kua-a me ke?ano, no kekahi mau hola, e like me ke?ano?ole o ke?ano ikaika-ikaika.

- Ho?oma?oma?o ikaika

Eia kekahi, inā?oe e ho?omaka ana i kahi papahana ho?oma?ama?a ikaika,?oi aku ka maika?i e ho?omaka me nā kaupaona māmā a nānā i ke?ano kūpono e hō?emi ai i ka hopena o ka hō?eha. E like me ka ho?onui?ana o kou ikaika a me kou ho?omanawanui, hiki iā?oe ke ho?onui i ke kaumaha a me ka ikaika o kāu hana. E like me kekahi?ano hana, he mea nui e ho?olohe i kou kino a lawe i nā lā ho?omaha e pono ai.

Ma ka laulā, ke kī e ho?oikaika ai i kāu'ōnaehana o ka hana ma o ka ho?oma?ama?a?ana a me nā?ano like?ole. ?O ka papahana hana ho?okūkū maika?i e hui pū me kahi kāwili?ana o ka hana aerobic, ho?oma?ama?a ikaika, a hiki ke ho?onui aku i kāu olakino holo?oko?a a hō?emi i kou pilikia i ka ho?omaika?i?ana i nā ma?i. Eia na?e, he mea nui e ho?omana?o ai i ka no?ono?o?ana?a?ole pono e ho?oma?ama?a,?a?ole ia e pono i ka ma?i?ai, a e hui?ia me ka hopena maika?i?oi aku.

# He aha nā?ano hana kūpono e loa?a ai?