Ukuncipha kwamathambo kuzoholela engcupheni eyengeziwe yokuphuka.Uma umuntu ephuka, kuzodala uchungechunge lwezinkinga.Ngakho-ke, ukuthuthukisa ukuminyana kwamathambo kuye kwaba ukuphishekela okuvamile kwabantu abaneminyaka ephakathi nasebekhulile.Kusukela ekuzivivinyeni, ukuya ekudleni, endleleni yokuphila, empeleni ziningi izinto abantu abazenzayo usuku lonke ezingasetshenziswa ukuqinisa amathambo abo.
Ukuhamba kuthuthukisa ukuqina kwenhliziyo futhi, uma kuhlangene nokuvivinya umzimba okunengqondo, kungabaukuvimbela i-osteoporosis kanye nokuphuka.Iwebhusayithi yeBritish “Natural Therapy”iye yafingqa ezinye izindlela zesayensi zokuhamba ezingasiza ekuthuthukiseni ukuminyana kwamathambo.
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Sheshisa
Inethiwekhi ye "American Nurses' Health Study".babheka abesifazane abangaphezu kuka-60,000 abadlule kokuya esikhathini futhi bathola lokholabo abahamba ngokusheshisa okungenani izikhathi ezine ngesonto babenengozi ephansi kakhulu yokuphuka inqulu kunalabo abahamba kancane.
"ukuhamba kancane"lapho uhamba, okungukuthi, naka ukungeza ukuhamba okusheshayo oku-3 kuya koku-5 kwemizuzu emi-2 ngakunye lapho uhamba, futhi ijubane akufanele likwazi ukukhuluma nabanye.
Ngemuva kohambo ngalunye olusheshayo,hamba kancane cishe imizuzu engu-1 kuya kwemi-2;lo mjikelezo uyashintshana.Le ndlela yokuhamba kancane ingabuye ikhulule ubuhlungu emuva futhi igweme ukulimala okubangelwa ukuzivocavoca okunomthelela omkhulu.
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hamba eceleni
Ucwaningo olushicilelwe kuI-International Journal of Osteoporosis yathola ukuthi ukuhamba eceleni kwandisa ukuminyana kwamathambo njengoba nje kunokuzivocavoca okunomthelela omkhulu.
UCharles Pelitella, umsizi kaprofesa we-kinesiology e-Canisius College of the State University of New York eBuffalo, usikisela:Ngemva kokuhamba imizuzu emi-3 ukuya kwemi-5, sebenzisa amanye amasekhondi angu-30 uhamba eceleni ngezithende zakho (noma ingaphambili).
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Gxuma izikhathi ezingu-20 zilandelana
Ucwaningo luthole ukuthiuma abesifazane abaneminyaka engu-25 kuya ku-50 begxuma izikhathi ezingu-20 zilandelana, kabili ngosuku, ukuminyana kwezinqulu zabo bekuyokhula kakhulu ngemva kwezinyanga ezi-4 kuphela.
Setha isibali sikhathi kumakhalekhukhwini wakho ngenkathi uhamba.Njalo emizuzwini engu-5-10 yokuhamba, uzogxuma imizuzwana engu-30 futhi uphumule imizuzwana engu-30, bese uqhubeka uhamba futhi ugxuma futhi, njalonjalo.Ngaphambi kokuba ugxume, hlanganisa izinyawo zakho, guqa amadolo akho, ujikise izingalo zakho emuva, futhi ugxume phezulu ngokuqhuma.
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.ukukhuphuka izitebhisi noma amagquma
Ukuhamba ngamandla ukhuphuka uphinde wehle izitebhisi nokukhuphuka amagquma kwakha amandla amathambo ngaphezu kokuhamba endaweni eqondile.
Uma kunemithambeka eminingi emincane ezungeze indawo ovame ukuhamba kuyo, khona-ke "ungathathi indlela evamile",thola ama-slope angu-2 ukuya kwangu-3 anemithambeka emaphakathi, noma uchithe imizuzu emi-2 ukhuphuka umgwaqo noma izitebhisi eduze nezitebhisi ezingaphandle kwebhilidi elikhulu.Ngokuhamba kwesikhathi, ukuminyana kwamathambo kuzothuthuka.
Ukuhlola ukuminyana kwamathambo njalo ukuze kutholakale ukukhumuzeka kwamathambo kusenesikhathi
Ngaphandle kokunaka indlela yokuphila, abesifazane abaneminyaka engaphezu kwengama-50 nabesilisa abaneminyaka engaphezu kuka-60, kungakhathalekile ukuthi banezimpawu noma cha, kufanele baye esibhedlela ukuze bayohlolwa ukuthi amathambo angakanani ukuze kusheshe kubonakale ushintsho ekuqineni kwawo.Uma uhlangabezana ne-osteoporosis nobuhlungu obujwayelekile bamathambo, akumele ukuthathe kalula.Kufanele uye esibhedlela esijwayelekile ngokushesha ngangokunokwenzeka ukuze uxilongwe kahle futhi welashwe kusenesikhathi.
Sisebenzisa i-Pinyuan Bone densitometer ukugcina impilo yamathambo akho , singabakhiqizi abaqeqeshiwe , ulwazi olwengeziwe sicela ucingewww.pinyuanchina.com
Isikhathi sokuthumela: Apr-04-2023