Ukusetyenziswa okungakumbi kunye ne-vitamin D kunokunceda izigulane
I-Osteopenia ibonisa ukulahlekelwa kwesithambo samaminerali, kodwa abantu abane-osteopenia kufuneka basebenze impilo yeethambo ekudleni kwabo kunye nendlela yokuphila. Unokuthatha amanyathelo aluncedo ukukhuthaza amathambo akho ukuba ahlale enempilo kwaye aphucule ukulahleka kwethambo ngokufunda ngakumbi malunga nokuxilongwa kwe- osteopenia kunye ne- osteopenia .
Ukulawula nokuVimba i-Osteopenia
- Ukutya: Amathambo akho adinga i-calcium kunye nezinye izondlo ukugcina amandla. Imithombo engcono yilezi zendalo: ubisi, iimveliso zobisi kunye nemifuno eluhlaza. Unokuthatha i- calcium supplement , nangona kufuneka uxoxe nodokotela wakho kuqala. Uninzi lwezongezelelo ze-calcium kufuneka zithathwe kunye nezinye izongezo ukuze zisebenze (kwaye ezinye iintlobo ze-calcium zibhetele kunezinye).
- Ukuzivocavoca: Ukunyamezela ukunyameka nokunyamezela kukuvuselela amathambo akho. Ukuphakamisa izisindo, ukuhamba, ukudansa kunye nantoni ebeka ubunzima kumathambo akho kuya kunceda.
- Gwema ukutshaya, utywala kunye nokunye: Ukubhema, utshwala obuninzi, i-caffeine kunye ne-sodas zingasebenza kumzimba wakho njengoko uzama ukwakha amathambo akho. Khawukhawule kwezi zinto.
- I-Vitamin D: Umzimba wakho udinga amanqanaba enempilo ye- vitamin D ukufumana ngokufanelekileyo i-calcium. Unokugcina amanqanaba akho e-vitamin D ngokuchitha imali engama-15 ngemizuzu yonke imini (izandla kunye nobuso obonakalayo) okanye ngokuthatha i-vitamin D eyongezelelweyo.
Yenza amaBones akho aphephe
Abantu abanezintlu ezinamandla, ezinama-30 abaneminyaka engama-30 banomngcipheko omncinci wokuphucula i-osteopenia kunye ne-osteoporosis. Nazi ezinye izinto ezilula ozenzayo ukunika ithuba elihle lokukhusela i-osteopenia kunye ne-osteoporosis kwikamva lakho:
- Fumana i-calcium eyaneleyo kunye ne-vithamini D.
- Ukuzivocavoca rhoqo kwaye uqinisekise ukuba ukuzivocavoca kwakho kubeka umxube emathanjeni akho (ukuqhuba nokuphakamisa izisindo, umzekelo, zintle amathambo akho).
- Musa ukutshaya. Ukubhema kuphazamisa amathambo akho.
- Gwema iziphuzo ze-cola (ukutya kunye rhoqo). Iziphuzo zeClala zine-asidi ye-phosphoric kuyo, enokukhawulezisa ukulahleka kwe-calcium emathanjeni akho.
- Musa ukusela kakhulu utywala.
Ukuthintelwa kweNtaba
Ingozi enkulu kwi-osteopenia yengozi yokwanda komngcipheko okanye umva wakho xa uwa.
Ukuba ufumene unyango lwe-osteopenia, qwa lasele ngokukhethekileyo ukukhusela ukuwa. Nazi ezinye izinto ezinengqiqo ongazenzayo ukunciphisa umngcipheko wokuwa:
- Gwema ukuhamba xa kubanda.
- Qinisekisa ukuba ikhaya lakho likhanya kakuhle.
- Faka imizila engasese kufuphi nebhati.
- Gqoka izicathulo ezihambelana kakuhle kwaye zinike inkxaso.
- Naka ingqalelo xa uhamba.
Imithombo:
> I-National Osteoporosis Foundation. Isikhokelo sikaNtsholongwane wokuThinteka nokuPhathwa kwe-Osteoporosis. " Feb. 2008.
> I-MedlinePlus Medical Encyclopedia: "I-osteoporosis"
> Osteopenia. Sundeep Khosla, MD, kunye noL. Joseph Melton, III, MD, MPH New England Journal of Medicine . Umqulu 356: 2293-2300. Meyi 31, 2007.
> I-National Osteoporosis Foundation. Isikhokelo sikaNtsholongwane wokuThinteka nokuPhathwa kwe-Osteoporosis. " 2008.
> MedlinePlus Medical Encyclopedia: "I-Bone mineral test test".