Ngokuvamile, abantu baqala ukonakala amathambo abo kusukela lapho beneminyaka engama-35 ubudala, futhi uma sebekhulile, bathambekele kakhulu ku-osteoporosis.Kodwa-ke, ukuminyana kwamathambo entsha eningi eseminyakeni yama-20 nama-30 sekuvele kusondele ezingeni leminyaka engaphezu kwengama-50.Ngonyaka ozayo, bazobe bebancane futhi besakhula, ngakho kungani kunenkinga yokuncipha kwamathambo?
Amandla amathambo omzimba womuntu afinyelela umvuthwandaba wawo cishe ngama-30, bese kancane kancane engena esigabeni sokuwohloka, okungase kuthiwe kuyinqubo engokwengqondo engenakuhlehliswa.Isikhathi sokunciphisa singase sithuthuke kakhulu.
Ngemva kokuhlolwa ngokomzimba kwentsha eningi, bamangala lapho bethola ukuthi umbiko uthi “i-osteopenia” noma “ngisho ne-osteoporosis”.Angikwazi ukuzibamba kodwa ngiyazibuza: Ngimncane kangaka, ngingaba kanjani ne-osteoporosis!?
Empeleni, kungenzeka ngempela.Lokhu kuhlobene nendlela yesimanjemanje yokuphila: Abantu abaningi ba-oda ukudla okuthengiwe, bathenga ku-inthanethi ukuze bayothenga, bathathe imoto lapho bephuma, baye emsebenzini ngaphambi kwesikhathi futhi babuye sekwephuzile bengalibonanga ilanga, futhi ukudla akulingani.Ikakhulukazi esimweni sezulu esishisayo manje, ukuhlala ekhaya ne-air conditioner evuliwe ngaso sonke isikhathi, kukhululekile impela ukucabanga ngakho ... Kodwa i-osteoporosis esemncane nayo ibangelwa yilokhu.
Imikhuba yakho emibi yokudla ikwenza ulahlekelwe amathambo.
Eminyakeni yamuva, iziguli ze-osteoporosis ziba zincane futhi zincane.Ukuphila okungenampilo nokudla imikhuba enjengokubhema, ukuphuza, ukungalali ebusuku, ngokuvamile ukuphuza iziphuzo ezine-carbonated, itiye elinamandla, ikhofi, nokungazivocavoci konke kuyimbangela yamathambo.
Uma ithuthukiswe ngezinga elithile, izoba yi-osteoporosis.Lapho seziphethwe i-osteoporosis, iziguli zivame ukuphuka, futhi ezimweni ezimbi kakhulu, zingase zicindezele izinzwa futhi zibangele ukungasebenzi kahle kwezinzwa.
Izimbangela ezivamile ze-osteoporosis kubantu abadala:
Intsha eningi idla kakhulu futhi idla ukudla okunosawoti omningi, kodwa abazi ukuthi i-calcium emzimbeni womuntu iphuma emchamweni kanye nesodium.Uma udla usawoti omningi, uzokhipha i-sodium eningi emchamweni wakho, futhi ukulahlekelwa kwe-calcium emzimbeni wakho kuzokwanda ngokufanele.
Kukhona futhi nabesifazane abaningi abehlisa isisindo ngokungaboni ukuze balondoloze isibalo sabo, badle kancane futhi babe nokufiphala kancane, futhi bangadli ukudla okunamaprotheni amaningi.Ngenxa yalokho, akugcini nje ngokuholela ekungondleki, kodwa futhi kuthinta ukukhula nokuthuthukiswa kwamathambo namathambo.
Kukhona nentsha eningi engayithandi imidlalo, okuzokwenza ukuthi izicubu zethambo zivele zinciphe ngokuzenzakalelayo.Futhi abanye besifazane abathanda ubuhle nobumhlophe besaba ukushukwa futhi abafuni ukushiswa ilanga, okuzophinde kuthinte ukumuncwa kwe-calcium.
Ukubhema akuthinti nje kuphela ukwakheka kwesiqongo samathambo, kodwa kuze kuholele ekunciphiseni kwamathambo.Ukuphuza ngokweqile kuzolimaza ukusebenza kwesibindi, okuzophazamisa ukugaywa kwe-vitamin D, okungahambisani ne-metabolism yamathambo.
Abanye besifazane abathanda ubuhle baphuza amaphilisi okwehlisa isisindo isikhathi eside ukuze bahlale besesimweni, nokuwumkhuba oyingozi.Imithi eminingi yokwehlisa isisindo inomsebenzi wokuvimbela ukumuncwa.Ngaphezu kwalokho, abanye besifazane banamafutha amancane kakhulu asemzimbeni, angabangela kalula ukuphazamiseka kwe-endocrine, anciphise amazinga e-estrogen, futhi abangele ukukhumuzeka kwamathambo.
inkinga eyodwa empeleni iyagwemeka futhi iyelapheka.Inqobo nje uma “ukuvimbela kusenesikhathi, ukutholwa kusenesikhathi, nokwelashwa kusenesikhathi” kunganciphisa ingozi yezifo ezifana ne-osteoporosis.
1. Ukwengezwa kwe-calcium
Amathambo adinga i-calcium ukuze akhe.Lapho ukuminyana kwamathambo kuphansi, i-calcium idinga ukwengezwa ngesikhathi.Kunconywa ukuthi uphuze u-300ml wobisi nsuku zonke, ngoba yonke i-100ml yobisi iqukethe i-104mg ye-calcium.Ubisi alugcini nje ngokuba nokuqukethwe okuphezulu kwe-calcium, kodwa futhi lumunca kahle..
2. Ezemidlalo
Ukuze uzigcine ufanelekile, indlela eyinhloko ukuzivocavoca.Kufanele ubambe iqhaza kwezemidlalo njalo, njengokuhamba, ukugijima, noma ukuya ejimini ukuze uthole ukuvivinya umzimba okufanele.Ungahlali ekhaya ngaso sonke isikhathi, phuma uyophefumula umoya omusha.Ngokuvamile, abantu abathanda ukufaneleka Kungcono kunalabo abangathandi ukuzivocavoca.Yiqiniso, ukuminyana kwamathambo kufanele kube kuminyene.Ukubamba iqhaza kwezemidlalo kungathuthukisa ngokuphumelelayo ukuminyana kwamathambo.
3. Ukushiswa yilanga
Ukuchayeka elangeni ngendlela efanele kungakhuthaza ukwakheka kwevithamini D ngumzimba womuntu ngokukhanya kwelanga, futhi uvithamini D ungakhuthaza ukumuncwa nokusetshenziswa kwe-calcium emzimbeni womuntu, futhi kukhuthaze ukufakwa kwe-calcium emathanjeni.Ngaphezu kwalokho, amaqanda, ukudla kwasolwandle, nemikhiqizo yobisi kuyimithombo emihle kavithamini D.
4. Lawula isisindo sakho
Isisindo esifanele sibaluleke ngokufanayo emathanjeni.Isisindo esiningi sizokwandisa umthwalo emathanjeni;futhi uma isisindo siphansi kakhulu, ithuba lokulahlekelwa amathambo liphakeme kakhulu kunokujwayelekile.Ngakho-ke, kungcono kakhulu ukulawula isisindo ngaphakathi kwebanga elivamile, hhayi amafutha noma amancane.
5. Gwema iziphuzo ezine-carbonated
I-Phosphate eseziphuzweni ezine-carbonated ivimbela umzimba ekumunceni i-calcium, eyenza amathambo abe buthaka.Ngakho-ke, zama ukuphuza iziphuzo ezine-carbonated kancane.Emathanjeni, amanzi amaminerali angcono kakhulu, aqukethe i-150 mg ye-calcium nge-ml.Amanye amanzi amaminerali awagcini nje ukoma, kodwa futhi aqukethe i-silicon, esiza nokuqinisa amathambo.
Ukusebenzisa i-Pinyuan Bone densitometry ukulinganisa ukuminyana kwamaminerali amathambo.Anesilinganiso esiphezulu sokunemba kanye nokuphindaphinda okuhle.，I-Pinyuan Bone densitometer ingeyokulinganisa ukuminyana kwamathambo noma amandla ethambo le-People radius kanye ne-tibia.Yenzelwe Ukuvimbela i-osteoporosis.Isetshenziselwa ukukala isimo samathambo omuntu kubantu abadala/izingane zabo bonke ubudala,Futhi ibonise ukuminyana kwamaminerali amathambo omzimba wonke, inqubo yokutholwa ayihlaseleki emzimbeni womuntu, futhi ifaneleka ukuhlolwa kwe-bone mineral density yabo bonke abantu.
Isikhathi sokuthumela: Dec-03-2022