Indlela Yokukhusela Ukulahlekelwa Kwamathambo Ukuqeqeshwa Kwisisindo
I-osteoporosis sisifo samathambo esichaphazela amadoda nabasetyhini, ingakumbi abasetyhini abangapheli ukuphela komsebenzi ngenxa yokuba i-estrogen inceda ukukhusela amathambo. Kwi-osteoporosis, amathambo abe neentlobo ezibuthakathaka kwaye athathaka kwaye abe nomngcipheko omkhulu wokuphuka. Igama elithi osteoporosis lithetha "amathambo enamaqabunga," apho i-porous ngokuyisiseko ithetha "ukuzaliswa kwemingxuma" - kwaye ichaza ngokuchanekileyo imeko yesifo se-osteoporotic.
Ukuzivocavoca kunceda ukukhusela i-Osteoporosis
Ukusetyenziswa kohlobo olulungileyo olubizwa ngokuthi "ukuthwala ubunzima" okanye "ukuthwala umthwalo," lunceda ukugcina amathambo aqinile ngokubangela ukuba izihlunu kunye neentlobo zithathe amathambo. Umthwalo emathanjeni unokudalwa ngumzimba wakho, njengokuhamba okanye ukugijima, okanye izisindo zangaphandle ezifana nezindwangu okanye imishini yokuzivocavoca kwinkqubo yokuqeqesha umzimba.
Enyanisweni, uphando lubonisa ukuba ukusetyenziswa okusemgangathweni akunakwenzeka nje ukuba kube nesisindo kodwa kube "nomthelela ophezulu". Oku kuthetha ukunikezela i-jolt kwisistim kunye nethambo njengokuba wawuya kubeka unyawo unamandla emhlabathini ngelixa usebenza, okanye uphakamisa okanye uphakamise isisindo ngokukhawuleza. Ngokwemvelo, kufuneka uqinisekise ukuba wenze lo msebenzi ngokukhuselekileyo.
Enye imilinganiselo yempilo yamathambo "ithambo lesityementi" okanye i-BMD imfutshane. I-bone scan ukuze ihlolwe i-BMD yinkqubo elula enikwa ngabagqirha.
Ukuzivocavoca kuvimbela ukuGuqa kunye nokuPhukela
Nangona amathambo anamandla angakunceda ukukhusela amaqhekeza xa uwa, indlela efanelekileyo yokukhusela ekuwa kwephuka akuyi kuwela kuqala! Ukulinganisa kunye namandla kuyisitshixo sokukhusela. Ukusebenza ngokufanelekileyo njengoko sineminyaka yobudala - ezifana nokuqeqesha umzimba - akusizi nje ukugcina amathambo enempilo, ikhusela ukuwa kunye nokuhlukana kunye nokuphucula umgangatho kunye namandla.
Iindidi ezintle zokuzivocavoca
Zonke izixhobo zisebenzise inzuzo yakho jikelele. Ukunyamezela ukunyusa umzimba kukulungele ukuqinisa amathambo. Nazi ezinye izibonelo.
- Ukugijima nokugijima
- Gymnastics
- Udidi lwe-Aerobics - inyathelo, ukudanisa, kunye nokupompa i-aerobics
- Ukuphakanyiswa kwesisindo - iidumbbells, i-barbells, uomatshini, umzimba wokunyusa umzimba
- Iqela lezemidlalo elibandakanya ukuqhuba nokuphonsa i-basketball, ibhola lebhola, i-baseball, softball, i-volleyball
- Imidlalo yezemidlalo ebandakanyekayo yokudlala i-racket sports
- Ukuhamba (kodwa ngaphantsi kokusebenza okanye ukugijima)
Ukusetyenziswa okuncinci kwamathambo kukuba:
- Ukubhukuda okanye ukuhambisa amanzi aerobics
- Ngebhayisikili
- Ezinye izinto ezincinci zokuzilolonga
Khumbula ukuba ukuqhutyelwa komzimba okanye umlenze kusebenze ngokukodwa kumzimba osezantsi. Kwaye nangona ubuninzi beempembelelo zokulahlekelwa kwethambo buvalelwa kwiindawo ezinqamlekileyo kunye nomgudu, ukusebenzisa umzimba ophezulu ngokuzilolonga umzimba kunokubaluleka ngokulinganayo. Izibilini eziphazamisekileyo kunye neengalo ezivela ematheni, njengoko sibudala, akuqhelekanga.
Cinga le ngqalelo yokulumkisa malunga nokunyamezela okusebenza njengama-marathons, i-cross country kunye ne-triathlons kunye nezinye izigulane zokuzilolonga: Ukuzilolonga komzimba, ikakhulukazi ukusetyenziswa kwe-aerobic, kunokuthintela kakubi iisetyini kubasetyhini ngokuphazamisa imveliso ye-estrogen xa kudibaniswa ne-calcium engenakwaneleyo kunye namandla onke okutya.
(Ukulahlekelwa ngokwemvelo kwe-estrogen yiyona nto ibangela ukulahlekelwa kwethambo kubafazi emva kokumisa umva.) Ukusetyenziswa kwemithwalo enzima kunye nabagijimi, ukuyeka, okanye ukuba nexesha elingavumelekanga kuyisayilumkiso. Ukulahleka kwethambo, ukutya okuphazamisekileyo, kunye nexesha elingavamile libizwa ngokuba "ngumdlali weqhawe lomfazi." Le mfuneko ayiyenzeki ukuba inkqubo efanelekileyo yokuqeqesha kunye nokunyamekela kokutya kunye nesondlo ifakwe kwishedyuli yakho. Iingcebiso ezivela kumdlali ofanelekileyo wezemidlalo unomdla.
Ukutya kunye nokuzivocavoca kweeMpawu zeMpilo kwiBantwana kunye noLutsha
Ubuninzi bemfuyo enempilo yakhiwa ebusheni nangaphambi kweminyaka eyi-30.
Abasetyhini banokuthi banokungabikho nxaxheba kwisiseko esilungeleyo ngeli xesha kunamadoda. Ukutya okunokwaneleyo kwekhalsiyamu, ukutya okunokulinganisela kunye neziqhamo ezininzi kunye nemifuno kunye nokunyamezela ukunyamezela imithwalo efanelekileyo yokukhula kwethambo xa uselula. Emva koko, ngokuziqhuba ngokuqhubekayo ukuguga - kwaye oku kuya kubayeni kunye nesifo soxinzelelo lwethambo singagcinwa ubuncinci. Nangona abafazi beyona nto igxininiso yolwazi malunga ne-osteoporosis kunye nokunyaniseka kwethambo (i-osteopenia), abanye abantu baxinzeleleke kakhulu le meko.
Nangona wenza zonke izinto ezilungileyo ngelixa ukhula kwaye ube ngumntu omdala, iimpawu zakho ezizuze ilifa - iizakhi zakho zengqondo - zingakunikela ngamathambo anesifo se-osteoporosis. Esi sizathu esona sikhulu sokwandisa indlela yokuphila yakho ukukhusela impilo embi yonyango.
Ngakanani iCalcium neVithamini D Ngaba Ndiyayifuna?
ICalcium. I-calcium ephakanyisiweyo yokudla kubantu abadala, amadoda kunye nabasetyhini, iminyaka eyi-19 ukuya kweyama-50 yi-1,000 milligrams imihla ngemihla, kunye nemali ephakamileyo ephakanyiswayo kumaqela amancinci nakwezinye ubudala kunye nokukhulelwa. Uluhlu olupheleleyo lweentlawulo ezicetywayo lufumaneka kwiiNational Institutes of Health Calcium Fact Sheet, ngaphezu kweengcaciso ezibalulekileyo malunga ne-calcium ekudleni kunye nendlela yokuhlangabezana neemfuno zakho.
Abadlali bezemidlalo okanye abasebenzisa imithwalo enzima abayidingi i-calcium engaphezulu kunokuba kucetyiswa kwizikhokelo okanye ngaphezu kwabantu abasetyhini. Ukuzivocavoca kunye nokutya okwaneleyo kwe-calcium kusebenza kunye ukuphucula umgangatho weethambo. Ukuqwalaselwa ngokukhawuleza kwintlawulo ye-calcium intlawulo yinto efunekayo.
I-Vitamin D. Le vithamini isebenza ngokubambisana ne-calcium yokwakha ithambo. Ukutya okucetywayo kwama-vitamin D ukusuka kwi-200 ukuya kuma-600 ngamazwe ngamazwe ngosuku ngalunye ukususela ebuntwaneni kuze kube yiminyaka yobudala. Ezinye iingcali zithi le niselo ekhuthazwayo iphantsi kakhulu. Ngenxa yoko, umgangatho we-vitamin D uphantsi kokuhlaziywa. Iphepha leNkcazo yeVitamin D inikeza ulwazi oluninzi. Ingqwalasela ekhethekileyo imfuneko kwimimandla apho ilanga elincinci okanye kwiintlanga zenkcubeko apho iingubo ezipheleleyo zembatho zigqityiwe, ngoko ke ukukhawuleza ukukhanya kwelanga, umthombo omkhulu we-vitamin D.
I-Vitamin K. Efunyenwe kwimifuno eluhlaza, yinto ene-vitamin ebalulekileyo yokuphuhlisa amathambo.
Kwizifundo zonyango, ukuhamba ngokukhawuleza kweempawu kuye kwabonisa izibonelelo ezininzi zethambo lentsholongwane, ukhuseleko, kunokuba uqeqesho olunzima kakhulu luphakanyiswe kancane. Oku kwaziwa ngokuba "uqeqesho lwamandla" kwaye luhlobo oluthile lokuqeqesha ubunzima obusetyenziswa kakhulu ngabadlali abazama ukuhlakulela intshukumo enamandla - ibhola lebhola, ibhola, kunye nebhokisi lebhoksi. Ngokwempilo yethambo, ukunyakaza okukhawuleza kubonakala kunikezela ngakumbi ukunyuka kwethambo kunokunyuka, ukunyuka kwesisindo. Ukuba ufuna ukuzama olu hlobo loqeqesho, isiluleko esivela kumqeqeshi onamandla onamandla siya kuba sisilumko de uze uqonde izinto ezisisiseko zokuqeqesha amandla.
Ukulahleka Kwamathambo Ngethuba lokutya kunye nokuLahla kwesisindo
Olunye uphando lubonisa ukuba xa ulahlekelwa isisindo, ubuninzi beethambo buyancitshiswa. Nangona kunjalo, oku kunokuthinteka xa wenza umthamo wokunyusa umzimba kwaye uqinisekise ukuba uthatha inani elinconywayo le-calcium yokutya ngelixa uncipha. Ingaba oku kwenzekayo, kwaye kungakanani, okungafani na ukuba uyindoda okanye isetyhini kunye neminyaka yobudala bokuqala okanye yokumisa.
Abasetyhini abasemva be-menopausal abalahlekelwa isisindo kunye nokutya kuphela (ngaphandle kokuzivocavoca) kwaye abangadliyo i-calcium eyaneleyo yokutya kubonakala besengozini ngeli nqanaba lokulahlekelwa kwesisindo.
Ukuthabatha Ukunyamezela Ukunyamezela Ukunyamezela Ukunyamezela Ukunyuka Kwempilo yeThambo
Cinga ngala maphepha aphambili.
- Uninzi lwamafama alukhula ngaphambi kokuba uneminyaka engama-30 kumadoda nabasetyhini. Ubuncinane kunye nobunzima bokusebenzisa ubunzima kunye nokutya okunokulinganisela kuyadingeka ukwandisa ukuxinwa kwamathambo ngeli xesha.
- Ukunyamezela ukunyameka okunjengokuqeqesha umzimba, ukugijima kunye nokugijima, i-gymnastics, umdaniso we-aerobic kunye neyinyathelo kunye nezemidlalo zeqela zinobuchule bokugcina nokukhusela ukulahleka kwethambo kuminyaka yobudala. Ukubhukuda, ukuhamba ngebhayisikili kunye nokuthunga akuyona into eyincedo kule njongo nangona ikulungele intliziyo kunye nempilo yemiphunga.
- I-calcium eyaneleyo yokutya, i-vitamin D kwaye mhlawumbi i-vitamin k (kwimifuno eluhlaza) iyimfuneko yokwakha amathambo aqinile.
- Umzimba ofanelekileyo awusebenzi nje ukugcina ubuxhakaxhaka beethambo, kunika amandla omzimba kunye nokulinganisela, oku kunokunciphisa ukuvela kwamanzi kunye nokuwahlukana.
- Ukutya okunokulinganisela kunye nokunyamezela umzimba kufuneka uqale ebuntwaneni kwaye uqhubeke nokuguga ukuze ukwandise amathambo kunye nokuthintela i-fractures.
> Imithombo:
> Cussler EC, ukuya eSB, uHoutkooper LB, et al. Ukuzivocavoca kwexesha kunye ne-calcium intlawulo ibonisa ukuba amathambo eminyaka amane antshintsho kubafazi be-postmenopausal. Osteoporos Int. 2005 Dec; 16 (12): 2129-41.
> Vainionpaa A, Korpelainen R, Leppaluoto J, Jamsa T. Imiphumela yeempembelelo eziphezulu kwiithambo zamaminerali: ubunzima obulawulwe ngokungenamthetho kubafazi be-premenopausal. Osteoporos Int. 2005 Feb; 16 (2): 191-7.
> Daly RM, iDunstan DW, Owen N, et al. Ngaba ukuqeqeshwa kokumelana nokunyamezela okuphezulu kukugcina ubunzima beethambo ngexesha lokunciphisa ukulinganiswa kwesisindo kubantu abadala abadala abangaphezu komzimba ophezulu abanesifo seswekile? Osteoporos Int. 2005 Dec; 16 (12): 1703-12.
> Stengel SV, uKemmler W, uPintag R, et al. Ukuqeqeshwa kwamandla kusebenza ngakumbi kunokuba uqeqesho lwamandla olondolozo lwentsimbi yamaminerali kwi-postmenopausal women. J Appl Physiol. 2005 Julayi; 99 (1): 181-8.
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> Branca F, Valtuena S. Calcium, umsebenzi wokwenza umzimba kunye namathambo okwakha amathambo kwixesha elizayo elinamandla. I-Health Health Nutriti. 2001 Feb; 4 (1A): 117-23. Uhlolo.
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