I-osteoporosis yimeko yempilo apho amathambo akho abe buthathaka. Kukho izinto ezinobungozi ezibandakanya ukulala ngesondo (kubakho ngokuphindaphindiweyo kwabasetyhini), ubudala (okunokwenzeka ukuba kwenzeke xa usukhulile), kunye nobukhulu bomzimba (abantu abancinci nabancinci basengozini enkulu). Imbali yentsapho kunye nobuhlanga kubalulekile, nayo-yinto eqhelekileyo kwiCaucasians naseAsia. Kodwa ukutya kwakho kunokuchaphazela umngcipheko wakho.
Ngaba Ukusela Ubisi Ukunciphisa Umngcipheko Wami we-Osteoporosis?
Mhlawumbi. Ubisi kunye nezinye iimveliso zobisi zizityebi kwi-calcium. Uninzi lwabantu alufumani i-calcium yokutya okwaneleyo, ngokunje ukongeza ukukhonza okanye ezimbini zobisi okanye i-yogurt ekudleni kwakho. Ezinye iimveliso zobisi zibandakanya ukhilimu omuncu, i-cream cream okanye ishizi rhoqo.
Khetha ubisi obuncinane okanye obunamafutha kunye nemveliso yobisi xa kunokwenzeka ukuba ugweme iikhalori ezingaphezulu kunye neoli egcweleyo. Okanye khetha i-soy, ene-almond okanye i-rice ubisi.
Abanye abantu bakholelwa ukuba ubisi luza kuthatha i-calcium emathanjeni akho ngenxa yokuba ibangela isimo esicacileyo emzimbeni, kodwa oku akunjalo.
Andiyithandi Ubisi, Ndingayifumana njani iCalcium Enokwaneleyo?
Ungathatha i-calcium supplements, okanye udle ukutya okuye kwanezela i-calcium efana nejisi le-orange echitshiweyo okanye ukutya kwasekuseni. I-salmon enamathanga ngamathambo yendalo engekona yobisi ye-calcium, kwaye imifuno eninzi eluhlaza iqukethe i-calcium. Ukuba uthatha isigqibo sokuthatha izongezo, qi ni sekise ukuba ulandele izikhokelo zemiyalelo kwileyibhile okanye uthethe kumboneleli wakho wezempilo malunga nokuba ungathatha buninzi.
Ziziphi ezinye izidlo ezinokunceda ukukhusela i-Osteoporosis?
Imifuno eluhlaza nemifuno eluhlaza iqulethe i-calcium, kwaye nayo imithombo efanelekileyo ye-vitamin K, ebaluleke kakhulu kumathambo enempilo. Amantongomane, imbewu, kunye neentlobo ezipheleleyo zinika i-magnesium, enye enye imaminerali efunekayo kumathambo enempilo.
Ngaba ndifanele ndizithathe i-Magnesium okanye i-Vitamin K, kunye na?
Mhlawumbi akunjalo. Ukulungele ukufumana ezi zondlo kwizinto zokutya. Izifundo azibonakalisi ukuba ukuthatha i-magnesium okanye i-vitamin K kwifom eyongezelelweyo iya kuphucula impilo yakho yethambo. Okunye ukutya okuninzi kwi-vitamin K kunye ne-magnesium zilungile kwimpilo yakho.
I-Vitamin D Inceda njani?
I-Vitamin D inceda umzila wakho wamathumbu ukuba uthathe i-calcium ekudleni kunye nezongezelelo zokutya. Umzimba wakho wenza i-vitamin D xa isikhumba sakho sichazwa yelanga. Akukho ukutya okuninzi okukuyo, ngaphandle kweoli yeentlanzi, kodwa ubisi luqiniswe nge-vitamin D. Itholakala kwakhona njengesongezelelo sokutya, nokuba yedwa okanye inxulumene ne-calcium.
Ngaba Ndifanele Ndiphephe i-sodium?
Ingayiyo. I-sodium ethe xaxa ikhulisa inani le-calcium ekhishwe emcini wakho. Ukulandela ukutya kwe-DASH (Indlela yokutya kwiSigxina sokuPhepha komfutho wegazi) kunokunciphisa ukulahleka kwethambo. Kodwa akucaci ukuba umphumo ungenxa yokutya i-sodium encinci okanye ukutya i-potassium engaphezulu, ekhusela amathambo ekulahlekeni kwe-calcium.
Ngaba kuya kudla iProtheyini eyongezelelekileyo inganda ingozi yam yokunyuka kwe-osteoporosis?
Mhlawumbi akunjalo. Abanye abantu bakholelwa ukuba ukutya ukutya okuninzi kwiprotheni (ingakumbi iprotheni yezilwanyana) kuya kubangela ukuba umzimba wakho ukhuphe i-calcium emathanjeni akho. Kodwa uphando lweeprotheni lubonisa ukwandisa i-calcium, ebonakala ilahleka nayiphi na ilahleki.
Mhlawumbi akudingeki ukwandisa i-protein yakho yokudla ngenxa yokuba abaninzi abantu bafumana isixa esaneleyo ekudleni, kodwa ukutya iiprotheyini ezingaphezulu akuyi kukulimaza amathambo akho.
Ngaba i-Soft Drinks ezimbi Kwiimpawu zam?
Ucwaningo olusondeleyo lubonisa ukulungelelaniswa phakathi kokutya okuphambileyo kunye nomngcipheko ophezulu we-osteoporosis. Abanye abantu bayesaba kuba ngenxa ye-caffeine okanye i-phosphoric acid efunyenwe kwezinye iziphuzo ezinxilisayo ezifana ne-carbonated cola, kodwa kunokwenzeka ngenxa yokuba abantu baphuza iziphuzo ezinxilisayo kunobisi. Kubalulekile ukuba uqaphele, nangona kunjalo, ngelixa zingabi zimbi emathanjeni akho, iziphuzo ezinxilisayo azinazo nayiphi na inzuzo yezempilo, nokuba.
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