Muchidimbu
Kusaita muviri kunowedzera njodzi yegomarara. Nepo kuwedzeredza maekisesaizi uye kurovedza muviri zvakanyanya kungakanganisa mhedzisiro yekurapa uye hupenyu hwehupenyu, kuita nguva dzose maekisesaizi ane mwero / chiitiko chemuviri chinogona kupa systemic inobatsira mhedzisiro yakadai sekuvandudzwa kwehutano hwemuviri, kuderera kwenjodzi kenza chiitiko uye kudzokorora, uye hupenyu huri nani. Zvidzidzo zvakasiyana zvakawana mhedzisiro inobatsira yekugara zvine mwero kuita muviri / kurovedza muviri mumakenza akadai sekenza yemazamu, endometrial cancer uye colorectal/colon cancer. Kubva pane genetic setup, munhu anogona zvakare kukwenenzvera rudzi rwemaekisesaizi avanofanira kuita, kuti vawane mabhenefiti akawanda.
Kushaikwa kwekurovedza muviri kwakaratidzirwa seyakanyanya njodzi njodzi yezvirwere zvakasiyana siyana zvinotyisidzira zvakadai sehosha yemoyo uye kenza. Mumakore achangopfuura, vanhu vatanga kuona kukosha kwekuita zvemuviri mune varwere vegomarara uye avo vari panjodzi yekenza. Tisati tarisa muhumwe humbowo hwesainzi hunoratidza zvakafanana, ngatitangei kuvandudza kunzwisisa kwedu kwemazwi - Chiitiko chePanyama, Exercise uye Metabolic Kuenzana kweTask (MET).
Exercise uye Panyama Activity
Chero kufamba kwekuzvidira kwemhasuru kunokonzeresa mukushandisa kwesimba kunogona kutumidzwa zvakanyanya sechiitiko chemuviri. Kusiyana nekurovedza muviri, irwo rudzi rwechiitwa chemuviri chinoreva kufamba kwakarongwa, kwakadzokororwa nechinangwa chekugara uine hutano, kuita kwekuita muviri izwi rakajairika iro rinogona kusanganisira zviitiko zvezuva nezuva zvehupenyu hwedu sekuita mabasa epamba, kutakura , kana chiitiko chakarongwa senge kurovedza muviri kana mitambo.
Mimwe mienzaniso yemhando dzakasiyana dzekurovedza dzinosanganisira:
- Aerobic Exercises
- Resistance Exercises
Maekisesaizi eerobic anoitirwa kugadzirisa kutenderera kweoksijeni kuburikidza neropa uye inosanganisirwa newakawedzera mweya wekufema uye kugwinya kwemoyo. Mimwe mienzaniso yekurovedza muviri inosanganisira kufamba nekukurumidza, kumhanya, kuchovha bhasikoro, kukwasva.
Kuramba kurovedza kunoitwa kunatsiridza musimba simba uye kutsungirira. Zviitiko zveichi chiitiko chinokonzeresa mhasuru kuti dzipikisane nekunze kushora, uye kunoitwa kuburikidza nehuremu hwemuviri (kutsikisa kumusoro, makumbo makwikwi nezvimwewo), mabhendi ekudzivirira kana michina, madhiri ekuumbiridza kana zvirema zvemahara.
Mimwe yekurovedza mubatanidzwa wezvose zviri zviviri, senge kukwira masitepisi. Zvakare, nepo mamwe maekisesaizi achitarisa mukuvandudza kuchinjika senge kutambanudza zvinyoro uye Hatha yoga, mamwe anotariswa pachiyero senge Yoga uye Tai Chi.
Metabolic Yakaenzana YeBasa (MET)
Metabolic yakaenzana nebasa kana MET, chiyero chinoshandiswa kuratidza kusimba kwechiitiko chemuviri. Ndiwo muyero uyo munhu anoshandisa simba, zvine chekuita nehukuru hwemunhu iyeye, achiita chimwe chiitiko chemuviri ichienzaniswa nereferensi yakaenzana nesimba rakashandiswa kana wakagara wakazorora. 1 MET ingangoita chiyero chesimba rinoshandiswa nemunhu akagara pazororo. Chiedza zviitiko zvemuviri zvinoshandisa zvakaderera pane matatu METs, zvine mwero masimba ezviitwa anoshandisa 3 kusvika ku3 METs, uye zviitwa zvine simba zvinoshandisa 6 kana kupfuura METs.
Chikafu chekudya Mushure meKenza Kuongorora!
Hapana kanzura mbiri dzakafanana. Enda pamusoro peyakajairwa nhungamiro yemunhu wese uye utore sarudzo dzakagadzirirwa nezve chikafu uye zvinowedzerwa uine chivimbo.
Kukosha kwePanyama Chiitiko / Exercise muCancer
Mumakore apfuura, pane humbowo huri kukura hunoratidza kuti kurovedza muviri / kurovedza muviri kunogona kukanganisa matanho ese erwendo rwemurwere wekenza.
Humboo hwesainzi hunotsigira kuti kuve unoshingairira muviri uye kuita kurovedza muviri nguva dzose uchirapwa gomarara uyezve mushure mekupedzwa kwekurapwa kunogona kubatsira mukuvandudza hupenyu hwevarwere vegomarara nekudzora kuneta kwakanangana nekenza, kuvandudza moyo wemuviri uye musimba kugwinya. Kuita maekisesaizi enguva dzose nevarwere vari pasi pekutarisirwa kwakapora kunogona kubatsira mukudzora kuneta kunoenderana nekenza, kuchengetedza basa remuviri nekuvandudza hutano hwemabhonzo.
Sangano reKuzorora-Nguva Yekuita Zvepanyama Nenjodzi Yemhando 26 dzeCancer
Mune ongororo yakaburitswa neJAMA Yemukati Mishonga muna2016, Steven C. Moore weNational Cancer Institute, Bethesda uye ma coauthor akaongorora zvaakazvionera ega chiitiko chemuviri kubva kune gumi nevaviri vanotarisira US neEuropean cohorts kubva 12 kusvika 1987 inorder kuti vanzwisise kusangana pakati penyama chiitiko uye chiitiko chemakumi maviri nemaviri emhando dzekenza. Chidzidzo ichi chaisanganisira huwandu hwevane mamirioni 2004 vatori vechikamu uye 26 kenza nyaya. (Steven C Moore et al, JAMA Mukati Med., 1.4)
Chidzidzo ichi chakawana kuti avo vane mwero wepamusoro wemuviri uchienzaniswa nematanho akaderera aibatanidzwa nenjodzi yakadzikira ye13 kubva pa26 cancer, ine 42% yakadzora njodzi ye esophageal adenocarcinoma, 27% yakaderedza njodzi yekenza yechiropa, 26% yakaderedza njodzi kenza yemapapu, 23% yakadzora njodzi yekenza yeitsvo, 22% yakadzora njodzi yegomarara redumbu cardia, 21% yakadzora njodzi yekenza yemendometrium, 20% yakaderedza njodzi yemyeloidemia, 17% yakaderedza njodzi yemyeloma, 16% yakaderedza njodzi yekenza yemukenza. , 15% yakaderedza njodzi yemukenza wemusoro nemutsipa, 13% yakadzora njodzi yekenza yemukondombera, 13% yakadzora njodzi yekenza yedundira uye ne10% yakaderedza njodzi yekenza yemazamu. Masangano akasara akafanana zvisinei nezvakadai sehuremu hwemuviri. Mamiriro ekuputa akachinja mubatanidzwa wekenza yemapapu asi kwete kune mamwe maronda ane chekuita nekusvuta.
Muchidimbu, yekuzorora-nguva yekurovedza muviri yaibatanidzwa nenjodzi yakadzikira yemarudzi gumi nematatu ekenza.
Sangano reKuvaraidza Panyama chiitiko / Exercise neKufa uye Kudzokororazve mune Vakapfuura Kenza yeCancer
Chidzidzo chakaitwa nevatsvagiri kubva kuNational uye Kapodistrian University yeAthens, Girisi neYunivhesiti yeMilan, Italy vakaongorora kusangana kwezviitiko zvemuviri mushure mekuongororwa kwekenza yemazamu nezvose-zvinokonzeresa kufa, kufa kwekenza yemazamu uye / kana kenza yemazamu kudzoka. Ongororo iyi yaisanganisira gumi dzeongororo dzakacherechedzwa kuburikidza nekutsvaga kwePubhedhi kusvika munaNovember 10. Munguva yekuteverwa kunoreva kwe2017 kusvika 3.5 makore, huwandu hwevanhu 12.7 23,041 vakapona nekenza yemazamu, vakafa 2,522 kubva pazvikonzero zvese, kufa kwe841 kubva kukenza yemazamu uye 1,398 kudzokororwa kwakataurwa . (Maria-Eleni Spei et al, Chipfuva., 2019)
Chidzidzo ichi chakawana kuti tichienzanisa nemadzimai ane yakaderera mitambo yekuvaraidza, vakadzi avo vane yakanyanya kurovedza muviri vaive nenjodzi yakaderera yekufa nekuda kwezvikonzero zvese, gomarara repazamu uye nengozi yakaderera yekudzokazve.
Sangano pakati pePre- uye Post-kuongororwa Chiitiko chePanyama uye Endometrial Cancer Kupona
Anotarisirwa kuita cohort kudzidza kuAlberta, Canada, kunoitwa nevatsvagiri kubva kuAlberta Health Services, Yunivhesiti yeCalgary neYunivhesiti yeAlberta muCanada neYunivhesiti yeNew Mexico, pavakadzi mazana maviri nemakumi mashanu vakaonekwa vaine cancer yegomarara pakati pa425 na2002 uye vakacherekedza. kusvika 2006, yakaongorora kusangana pakati pekutanga- uye post-kuongororwa chiitiko chemuviri uye kupona kune vakapona mukenza yemendometri. Mushure mekutarisirwa kwekutevera kwemakore gumi nemana nemashanu, paive nevanhu makumi matanhatu vakafa, kusanganisira gumi nemasere kufa kwekenza yemendometri, uye zviitiko makumi masere zvekupona zvisina chirwere. (Christine M Friedenreich et al, J Clin Oncol., 2019)
Chidzidzo ichi chakawana kuti yakakwira pre-kuongororwa yekuvaraidza chiitiko chemuviri chaive chakabatana zvakanyanya nekuvandudzwa kwechirwere-chisina kupona, asi kwete kupona kwese; uye yepamusoro post-diagnostic yekuvaraidza chiitiko chemuviri chaive chakabatana zvakanyanya nezvose zvakagadziriswa zvirwere-zvisina kupona uye kupona kwese. Zvakare, avo vakachengetedza yakakwira yekuvaraidza zviitiko zvemuviri zvekuita kubva pre- kusvika post-kuongororwa vakavandudza kupona-kusarwara kwezvirwere uye kupona kwese zvichienzaniswa neavo vaichengeta zvakaderera zvakanyanya zviitiko zvemuviri.
Kufuridzirwa kweiyo Yakagadziriswa Exercise / yePanyama Chiitiko Kudzidziswa pane Hupenyu hweHupenyu muColorectal / Colon Cancer Varwere.
Chidzidzo chakaitwa nevatsvakurudzi vanobva kumayunivhesiti akasiyana muAustria, chinonzi ABCSG C07-EXERCISE kudzidza, vakaongorora kugona kwegore rimwechete rekurovedza muviri / kurovedza muviri kuita post adjuvant chemotherapy mune colorectal / colon cancer varwere. Varwere ava vakawana kushanda munzanga, kushanda pamoyo, kushaya mari, kushaya hope, uye manyoka zvakanyanya kupfuura vanhu veGerman. (Gudrun Piringer et al, Yakabatana Cancer Ther., Jan-Dec 1)
Chidzidzo ichi chakawana kuti mushure megore rimwe rekudzidzira kurovedza muviri, paive nekuvandudzwa kukuru kwakataurwa nezvekushanda munharaunda; kugadzirisa zvine mwero kunorondedzerwa kwekurwadziwa, manyoka, kukanganisa kwemari, uye kuravira; uye shanduko diki yekushanda kwemuviri uye kwepamoyo pamwe nehunhu hwepasi rose hwehupenyu.
Vatsvakurudzi vakagumisa kuti gore rimwechete rekurovedza muviri / kurovedza muviri munzvimbo dzakasimukira colorectal / colon varwere vekenza post adjuvant chemotherapy yakavandudzwa munharaunda, panyama, uye nemanzwiro kushanda pamwe nehunhu hwepasi rose hwehupenyu.
Maawa Akareba Ekumusoro Kwakasimba Maekisesaizi Akasimba anodiwa here kuCancer Varwere kana avo vari panjodzi yekuwedzera yekenza?
Dzidzo dzese dzataurwa pamusoro apa dzinoratidza kuti kushingairira muviri uye kuita maekisesaizi nguva dzose kunogona kudzora mukana wekubatwa negomarara, pamwe nekuvandudza hupenyu nehunhu, kuderedza njodzi yekufa uye kudzokororwa kwevarwere vegomarara nevapukunyuka. Nekudaro, izvi hazvireve kuti munhu anofanirwa kuita maawa marefu kwazvo esimba uye akasimba kurovedza muviri kuti awane izvi zvakanaka. Muchokwadi, muzviitiko zvakawanda maawa marefu ekurovedza muviri kwakasimba kunogona kutokuvadza kupfuura kunaka. Saka muchidimbu, kusava nebasa kana kuita maawa marefu esimba rekusimbisa muviri kunogona kusabatsira.
Imwe yedzidziso dzakajairika dzinotsigira chokwadi ichi nezve mhedzisiro yekurovedza muviri / kurovedza muviri panjodzi yekenza kana zvabuda muvarwere vegomarara ndiyo dzidziso yehomoni.
Kudzidzira muviri uye Hormesis
Hormesis maitiro umo mhinduro yebiphasic inoonekwa kana ichinge yawonekwa kuwanda kweimwe mamiriro. Munguva yehomoni, mwero wakaderera wemakemikari mumiririri kana chinhu chakatipoteredza chinogona kukuvadza pamadhosi epamusoro zvakanyanya chinogonesa chinogonesa chinobatsira pane muviri.
Nepo kugara kwekugara uye kusaita muviri kunowedzera kushushikana kweiyo oxidative uye kunyanya kuita maekisesaizi uye kuwedzeredza zvinotungamira mukukuvadza kushushikana kweiyo oxidative, zviyero zvine mwero zvekurovedza muviri zvinogona kubatsira kudzikisira dambudziko rekusanganisa nemuviri kuburikidza nekugadzirisa. Kenza kutanga uye kufambira mberi kunoenderana nekushushikana kweiyo oxidative, sezvo kushushikana kweiyo oxidative kunogona kuwedzera kukuvara kweDNA, kusiana kwegenome, uye kenza yesero kuwedzera. Kugara uchirovedza muviri zvine mutsindo uye kurovedza muviri kunogona kupa systemic inobatsira mhedzisiro senge kuvandudzwa kwehutano hwemuviri, kudzikira kwengozi yekenza uye hupenyu huri nani.
Sangano pakati pePanyama Chiitiko / Exercise uye Njodzi yeDigestive System Cancers
Imwe meta-ongororo yakaitwa neShanghai University yeChinyakare Chinese Mishonga, Naval Medical University muShanghai uye Shanghai University yeMitambo, China yakayedza mhedzisiro yekurovedza muviri pamhando dzakasiyana dzeDigestive System Cancers zvichibva pazvidzidzo makumi mana nezvinomwe zvakawanikwa kuburikidza nekutsvaga mabhuku online dhatabhesi senge PubMed, Embase, Webhu reSainzi, Cochrane Raibhurari, uye China National Ruzivo Zvivakwa. Chidzidzo ichi chaisanganisira huwandu hwevane chikamu mazana mashanu nemakumi manomwe nenomwe nevashanu vevatori vechikamu uye 47 5,797,768 kesi. (Fangfang Xie et al, J Sport Hutano Sci., 55,162)
Chidzidzo chacho chakawana kuti kana tichienzanisa neavo vane chiitiko chakaderera kwazvo chemuviri, vanhu vane chiito chemuviri chakanyanya vane njodzi yakadzikira yeDigestive System Cancers, iine 19% yakaderedza njodzi yekenza yemakoloni, 12% yakadzora njodzi yekenza yemitezo, 23% yakadzora njodzi yekurapa. gomarara, 21% yakadzora njodzi yegomarara redundira, 17% yakadzora njodzi yekenza yemudumbu, 27% yakadzora njodzi yekenza yechiropa, 21% yakadzora njodzi yekenza ye oropharyngeal, uye 22% yakadzora njodzi yekenza yepancreatic. Izvi zvakawanikwa zvaive zvechokwadi kune ese ari maviri kesi-kutonga zvidzidzo uye vangangoita zvidzidzo zveboka.
Iyo meta-ongororo ye9 zvidzidzo izvo zvakaratidza zvakaderera, zvine mwero, uye zvakakwirira zviitiko zvekuita zvemuviri zvakawanawo kuti zvichienzaniswa neavo vane yakaderera kwazvo chiitiko chemuviri, kuita kwepanyama zvine mwero kwakaderedza njodzi yeDigestive System Cancers. Nekudaro, zvinonakidza, zvichienzaniswa neavo vane zviitwa zvine mwero zvemuviri, kuita kwakanyanya kwemuviri kwakaratidzika kunge kunowedzera zvishoma mukana wekuvandudza Digestive System Cancers.
Zvakawanikwa zvinoratidza kuti nepo kurovedza muviri uye kuita kurovedza muviri kwakaringana pamatanho akakosha pakuderedza njodzi yekenza, maawa marefu ezviito zvine simba zvinogona kuwedzera njodzi yekenza.
Sangano pakati pePanyama chiitiko / Exercise uye Kupona mushure mekurwara nekenza yemazamu
Chidzidzo chakaitwa nevatsvakurudzi vanobva kuBrigham neWomen Hospital uye Harvard Medical School muBoston vakaongorora kana kuita / kurovedza muviri pakati pevakadzi vane kenza yemazamu kwakadzora njodzi yavo yekufa nekenza yemazamu kana ichienzaniswa nevakadzi vakagara. Chidzidzo ichi chakashandisa dhata kubva kuvanamukoti vechikadzi mazana maviri nemakumi mapfumbamwe nevaviri vakanyoreswa muNurses 'Health Study avo vakaonekwa vaine gomarara repazamu I, II, kana III pakati pa2987 na1984 uye vakateverwa kusvika parufu kana Chikumi 1998. (Michelle D Holmes et al, JAMA., 2005)
Chidzidzo chacho chakawana kuti zvichienzaniswa nevakadzi vaiita maawa asingasviki matatu MET-maawa (zvakaenzana nekufamba paavhareji kumhanya kwe3 kusvika 2 mph kweawa imwe) pasvondo rekuita / kurovedza muviri, paive ne2.9% yakaderedzwa njodzi yekufa kubva kenza yemazamu kune avo vaiita maawa matatu kusvika 1 MET-maawa pasvondo; 20% yakaderedza njodzi yekufa kubva pagomarara repazamu kune avo vaiita 3 kusvika 8.9 MET-maawa pasvondo; 50% yakaderedza njodzi yekufa kubva pagomarara repazamu kune avo vaiita 9 kusvika 14.9 MET-maawa pasvondo; uye 44% yakaderedza njodzi yekufa kubva pagomarara repazamu kune avo vaiita makumi maviri nemana kana anopfuura maMET-maawa pasvondo, kunyanya kuvakadzi vane tumamota tunoteerera mahormone.
Chidzidzo ichi chakaratidza kuti kurovedza muviri / kurovedza muviri mushure mekuongororwa kenza yemazamu kunogona kuderedza njodzi yekufa kubva kuchirwere ichi. Kubatsira kukuru kwakaitika muzamu kenza vakadzi vakaita zvakaenzana nekufamba 3 kusvika maawa 5 pavhiki pamwero wepakati uye pakanga pasina kuwedzera kubatsirwa kwekuwedzera kwekushandiswa kwesimba kuburikidza nekuita kurovedza muviri kwakasimba.
Sangano pakati pePanyama chiitiko uye Njodzi yeEndometrial Cancer
Chidzidzo chakaitwa nevatsvagiri kubva kuYunivhesiti yeWashington Chikoro cheParuzhinji Hutano naFred Hutchinson Cancer Research Center muWashington neBrigham neWomen Hospital neHarvard Medical School muBoston vakaongorora kusangana pakati pechiitiko chemuviri nekenza yemendometri. Chidzidzo ichi chakashandisa dhata kubva kuvakadzi makumi manomwe nemazana manomwe ane makumi manomwe evakadzi veVanamukoti 'Hutano Kudzidza. Munguva yekutevera-nguva kubva muna 71,570 kusvika muna 1986, mazana manomwe nemakumi manomwe nenomwe eanoparadza macancer ekomometriamu akataurwa. (Mengmeng Du et al, Int J Kenza., 2008)
Kuenzaniswa ne <3 MET-hr / vhiki (<1 hr / vhiki yekufamba), vakadzi vaiita muyero wakaenzana wenguva pfupi yapfuura yekutandara (9 kusvika <18 MET-hr / vhiki) vaive ne39% yakaderedzwa njodzi yekenza yeendometrial uye avo kuita huwandu hwakawanda hwezvichangobva kuitika zvekutandara (≥27 MET-hr / vhiki) yaive ne27% yakaderedzwa njodzi yeendometrial. kenza.
Pakati pevakadzi vasina kuita chero chinhu chine simba, kufamba kwazvino kwakabatana ne35% yakaderedza njodzi (-3 vs. <0.5 hr / vhiki), uye kukurumidza kufamba kwekumhanya kwaive kwakazvimiririra kwakabatana nekuderedzwa kwenjodzi. Kukurudzira kwazvino chiitiko chemuviri, chiine chiitiko chenguva yakaringana uye kusimba senge kufamba, kunogona kudzikisira njodzi yekenza yemendometri. Vaya vaiita huwandu hwakawanda hwezvinoitika zvekuvaraidza vaive nenjodzi yakati rebei yekenza yemendometri kana ichienzaniswa neavo vanoita zviitiko zvine mwero.
mhedziso
Zvidzidzo zvakasiyana zvakawana mhedzisiro inobatsira yekugara zvine mwero kuita muviri / kurovedza muviri mumakenza akadai sekenza yemazamu, endometrial cancer uye digestive system cancers senge colorectal/colon cancer. Zvidzidzo zvakawanda zvakare zvakaratidza kuti nepo kusaita zvemuviri kunogona kuwedzera njodzi ye kenza uye kurovedza muviri zvakanyanya uye kurovedza muviri zvakanyanya kunogona kukanganisa mhedzisiro yekurapa uye hupenyu hwehupenyu, kurovedza muviri zvine mwero nguva dzose uye kuita basa remuviri kunogona kupa systemic inobatsira mhedzisiro yakadai sekuvandudzwa kwehutano hwemuviri, kuderera kwengozi yekenza uye hupenyu huri nani. Zvichienderana neiyo genetic setup, isu tinogona zvakare kukwenenzvera mhando dzemaekisesaizi atinoita kuti tiwane mabhenefiti akawanda. Kuita zvemuviri uye maekisesaizi anoita zvakakosha pamatanho ese erwendo rwemurwere wegomarara.
Chikafu chipi chaunodya uye chinowedzera iwe kutora chisarudzo chaunoita. Sarudzo yako inofanirwa kusanganisira kutarisisa kwecancer genes shanduko, iyo kenza, kurapwa kuri kuenderera uye zvinowedzerana, chero mairigeji, ruzivo rwemararamiro, huremu, kukwirira uye maitiro.
Kurongeka kwehutano kwekenza kubva kuAddon hakubvi pakutsvaga kweinternet. Iyo inoshandura sarudzo kuitirwa iwe zvichibva pane samorekuru sainzi inoitwa nemasayendisiti edu uye mainjiniya esoftware. Zvisinei kuti une hanya here nekunzwisisa iyo yepasi biochemical molecular pathways kana kwete - yekuronga kudya kwemukenza kunzwisiswa kunodiwa.
Tanga IZVOZVO nekuronga kwako kudya kunovaka muviri nekupindura mibvunzo pazita rekenza, majini masayendisiti, kurapwa kuri kuenderera uye zvinowedzerana, chero kurwara, tsika, mararamiro, boka rezera uye murume kana murume.
Hunhu Hwakakosheswa Nekamwe Kenza!
Gomarara rinoshanduka nekufamba kwenguva. Gadzirisa uye gadzirisa chikafu chako zvichibva pachiratidzo chegomarara, marapirwo, mararamiro, zvaunofarira zvekudya, allergies uye zvimwe zvinhu.
Varwere veCancer kazhinji vanofanirwa kubata zvakasiyana chemotherapy mhedzisiro izvo zvinokanganisa kwavo hupenyu hwehupenyu uye kutarisa kune dzimwe nzira dzokurapa kenza. Kutora iyo kudya kwakakwana uye zvekuwedzera zvinoenderana nesainzi (kunzvenga kufungidzira uye kusarudzika kusarudza) ndiwo mushonga wepanyama wekenza uye mitezo inoenderana nekurapwa.