I-osteoporosis yisimo sezempilo lapho amathambo akho abe buthakathaka. Kunezici eziningana zobungozi ezibandakanya ubulili (kwenzeka kaningi emadodeni), iminyaka (okungenzeka kwenzeke uma usukhulile), nosayizi womzimba (abantu abancane nabancinci bangengozi enkulu). Umlando womndeni nobuhlanga kubalulekile, futhi - kuvame kakhulu emaCaucasians nase-Asiya. Kodwa ukudla kwakho nakho kungathinta ingozi yakho.
Ingabe Ukuphuza Ubisi Kuyophungula Ingozi Yami Yokuphuza I-Osteoporosis?
Mhlawumbe. Ubisi kanye neminye imikhiqizo yobisi kune-calcium ecebile. Iningi labantu alitholi i-calcium eyanele yokudla, ngakho-ke ukwengeza ubisi noma ubisi ababili noma i-yogurt ekudleni kwakho. Eminye imikhiqizo yobisi ihlanganisa ukhilimu omuncu, ukhilimu ushizi noma ushizi ovamile.
Khetha ubisi obuphansi noma obunamafutha nemikhiqizo yobisi noma kunini lapho kungenzeka khona ukugwema ama-calorie engeziwe namafutha agcwele. Noma khetha ubisi lwe-soy, i-almond noma ilayisi.
Abanye abantu bakholelwa ukuthi ubisi luzophanga i-calcium emathanjeni akho ngoba kubangela isimo esibucayi emzimbeni, kodwa lokhu akulona iqiniso.
Angiwuthandi Ubisi, Ngingawuthola Kanjani I-Calcium Enganele?
Ungathatha izithako ze-calcium, noma udle ukudla okuye kwanezela i-calcium efana nejusi le-orange eliqinisekisiwe noma okusanhlamvu kwasekuseni. I-salmon ekheniwe ngamathambo ingumthombo we-calcium ongewona wobisi, futhi imifino eminingi emnyama iqukethe i-calcium. Uma unquma ukuthatha izithako, qiniseka ukuthi ulandela izikhombisi ze-dosage elebuli noma ukhulume nomhlinzeki wezempilo wakho ngokuthi kungakanani okufanele uthathe.
Yikuphi Okunye Okudla Okungasiza Ukuvimbela I-Osteoporosis?
Imifino eluhlaza nemifino enombala iqukethe i-calcium, futhi nayo imithombo emihle ye-vitamin K, ebalulekile emathanjeni enempilo. Amantongomane, imbewu, kanye nezinhlamvu eziphelele zinikeza i-magnesium, enye enye yamaminerali edingekayo amathambo enempilo.
Kufanele ngithathe i-Magnesium noma i-Vitamin K Supplements, Too?
Cishe cha. Kungcono ukuthi uthole lezi izakhi kusuka kokudla. Izifundo azibonakali ukuthi ukuthatha i-magnesium noma i-vitamin K kwifomu eyongezwayo kuzothuthukisa impilo yakho yethambo. Ukudla okuningi okunevithamini K kanye ne-magnesium nakho kuhle kumpilo yakho.
I-Vitamin D Yisiza Kanjani?
I-Vitamin D isiza umgudu wakho wamathumbu ukwemukela i-calcium ekudleni nasezingxenyeni zokudla. Umzimba wakho wenza i-vitamin D lapho isikhumba sakho sibhekene nelanga. Akukho ukudla okuningi okukuqukethe ngokwemvelo, ngaphandle kwamafutha wezinhlanzi, kepha ubisi luqiniswa nge-vitamin D. Litholakala futhi njengesilwane sokudla, okuwukuphela noma okuhambisana ne-calcium.
Kufanele Ngizigweme I-sodium?
Kungenzeka. I-sodium eyengeziwe ikhulisa inani le-calcium elidonswe emcinini wakho. Ukulandela ukudla kwe-DASH (Indlela Yokudla Yokuyeka I-Hypertension) kunganciphisa ukulahlekelwa kwethambo. Kodwa akucaci ukuthi umphumela ungenxa yokudla okungaphansi kwe-sodium noma yokudla kakhulu i-potassium, evikela amathambo avela ekulahlekeni kwe-calcium.
Ingabe Ukudla Amaprotheni Anganda Ukwandisa Ingozi Yami Yokuphuza I-Osteoporosis?
Cishe cha. Abanye abantu bakholelwa ukuthi ukudla okuningi kwamaprotheni (ikakhulukazi amaprotheni wesilwane) kuzokwenza umzimba wakho ukhulule i-calcium emathanjeni akho. Kodwa ucwaningo lubonisa amaprotheni ezondla futhi landisa uketshezi lwe-calcium, okubonakala sengathi ayinaki noma yikuphi ukulahleka kwe-calcium.
Cishe akudingeki ukwandise ukudla kwakho kwamaprotheni ngoba iningi labantu lithola inani elanele ekudleni, kodwa ukudla amaprotheni amaningi ngeke kulimaze amathambo akho.
Ingabe Ukuphuza Okumnandi Kumathoni Angami?
Ucwaningo oluqaphelayo lubonisa ukuhlanganiswa phakathi kokuphuza okuphezulu kweziphuzo ezithambile kanye nengozi ephakeme ye-osteoporosis. Abanye abantu besaba ukuthi kungenzeka ngenxa ye-caffeine noma i-phosphoric acid etholakala kwezinye iziphuzo eziphuzile ezifana ne-carbonated cola, kodwa kungenzeka kakhulu ngenxa yabantu abaphuza iziphuzo eziphuzileyo kunobisi. Kubalulekile ukuqaphela, noma kunjalo, ukuthi nakuba kungase kube kubi emathanjeni akho, iziphuzo ezithambile azikho izinzuzo zezempilo, noma.
Imithombo:
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