Indlela Yokuvimbela Ukulahlekelwa Kwemfuyo Ngokuqeqeshwa Kwesisindo
I-osteoporosis yisifo samathambo asithinta amadoda nabesifazane, ikakhulukazi abesifazane abangaphezu kokuya esikhathini ngoba i-estrogen isiza ukuvikela amathambo. Lapho isifo sofuba, amathambo ahlambalaza futhi abe buthakathaka futhi abe nengozi enkulu yokuphuka. Igama elithi i-osteoporosis lisho "amathambo enamahloni," lapho kudla ngokuyisisekelo kusho "ukugcwele izimbobo" - futhi lokho kuchaza ngokunembile isimo samathambo e-osteoporotic.
Ukuzivocavoca Ukusiza Ukuvimbela I-Osteoporosis
Ukusetshenziswa kohlobo olulungile olubizwa ngokuthi "ukuvivinya isisindo" noma "ukuvivinya umzimba", kusiza ukugcina amathambo aqine ngokubangela imisipha namathenda ukudonsa emathanjeni, okwenza i-bone cells ithathe amathambo engeziwe. Umthwalo emathanjeni ungadalwa ngesisindo somzimba wakho, njengokusebenza noma ukugijima, noma ngezimpahla zangaphandle ezifana nezinduku noma imishini yokuzivocavoca ohlelweni lokuqeqesha isisindo.
Eqinisweni, ucwaningo lubonisa ukuthi ukuzivocavoca kangcono kungase kungabi ngesisindo kuphela kodwa futhi "ukuvivinya umzimba". Lokhu kusho ukufaka i-jolt kumisipha nangethambo njengokungathi uzobe ubeka unyawo ngamandla ngamandla emhlabathini ngenkathi ugijima, noma uphakamisa noma ushaya isisindo ngokuzumayo. Ngokwemvelo, kufanele uqinisekise ukuthi wenza lo msebenzi ngokuphepha.
Isilinganiso esisodwa sempilo yamathambo "i-bone mineral mass" noma i-BMD ngesikhashana. I-scan scan ukuhlola i-BMD yinkambiso elula ehlinzekwa odokotela bezokwelapha.
Ukuzivocavoca kuvimbela ukuPhuphuka nokuFractures Too
Nakuba amathambo aqinile angakusiza ekuvimbeleni ama-fractures uma uwela, indlela engcono kakhulu yokuvikela ekuwa kwezintambo akufanele iwele kuqala! Ukulinganisela namandla yizihluthulelo zokuwa ukuvikelwa. Ukuzivocavoca okufanelekile njengoba sikhula - njengokuqeqeshwa kwesisindo - akusizi nje ukugcina amathambo enempilo, kuvikela ukuwa nokuphuka kanye nokulinganisela ngcono namandla.
Izinhlobo Ezinhle Zokuzivocavoca
Zonke izindlela zokuzivocavoca zizuzisa impilo yakho jikelele. Ukuzivocavoca umzimba kungcono kakhulu amathambo okuqinisa. Nazi ezinye izibonelo.
- Ukugijima nokugijima
- Ukuvocavoca
- Isigaba sokuvivinya umzimba - isinyathelo, ukudansa, nokuphambanisa i-aerobics
- Ukuphakama kwesisindo - izimbongolo, ama-barbells, imishini, umzimba wesisindo somzimba
- Ithimba lezemidlalo elibandakanya ukugijima nokuphonsa - basketball, ibhola, baseball, softball, volleyball
- Imidlalo ngayinye ehilela ukusebenza - i-racket sports
- Ukuhamba (kodwa okuncane kunempumelelo noma ukugijima)
Ukuzivocavoca okungcono kakhulu kwamathambo yilokhu:
- Ukubhukuda noma ukuphuza amanzi
- Ukuhamba ngebhayisikili
- Eminye imisebenzi engavamile yokuzivocavoca umzimba
Khumbula ukuthi ukuvivinya umzimba noma okusemlenzeni kwenza ikakhulukazi emzimbeni ophansi. Futhi nakuba umphumela omkhulu wokukhubazeka we-bone ukulahleka uzizwa ezinkalweni nasemgodleni, ukusebenzisa umzimba ophezulu ngokuvivinya umzimba kunesisindo esifanayo. Izibhamu eziphukile nezikhali eziwa, njengoba sinyakala, akuvamile.
Cabanga ngalokhu okuqaphile mayelana nokukhuthazela okusebenza njengama-marathons, izwe elihamba phambili kanye ne-triathlons nezinye izinto zokuzivocavoca ngokweqile: Ukuzivocavoca ngokweqile , ikakhulukazi ukuvivinya umzimba, kungalimaza kakhulu ukuthambo kwamathambo kwabesifazane ngokuphazamisa ukukhiqizwa kwe-estrogen uma kuhlangene nokudla okungenele kwe-calcium kanye namandla okudla okuphelele.
(Ukulahlekelwa ngokwemvelo kwe-estrogen kuyimbangela eyinhloko yokulahlekelwa kwethambo kwabesifazane ngemuva kokunqamuka kwesikhashana.) Ngokuzivocavoca okunzima nabagijimi, ukuqedwa, noma ukuba nezinkathi ezingavamile kuyisignali esiyisixwayiso. Ukulahlekelwa kwegazi, ukudla okuphazamisekile, kanye nezikhathi ezingavamile kubizwa ngokuthi "i-athlete triad triad." Lesi sidingo asikwenzeki uma uhlelo olufanele lokuqeqesha nokuqapha ngokucophelela ukudla nokudla kufakwe esimisweni sakho. Iseluleko esivela kumdlali wezokudla wezemidlalo oqeqeshiwe siyafaneleka.
Ukudla kanye Nokuzivocavoca Kwezimpawu Zempilo Ekunganeni Nokukhulelwa
Inqwaba yamathambo enempilo akhiwe ngobusha nangaphambi kweminyaka engama-30.
Abesifazane bangase bathambekele kakhulu ekwenzeni isisekelo sokwesekwa okwamanje kunamadoda. Ukudla okunomsoco we-calcium, ukudla okulinganiselayo nokuningi kwezithelo nemifino kanye nokuzivocavoca umzimba kuyisihluthulelo sokwanda kwethambo lapho usemncane. Khona-ke, ngokuzivocavoca okuqhubekayo ekugugeni - futhi lokhu kuhamba namadoda kanye nokwehla kwamathambo kungagcinwa okungenani. Nakuba abesifazane bebhekene nolwazi oluyinhloko mayelana nokwelashwa kwe-osteoporosis kanye nesisindo samathambo aphansi (i-osteopenia), amanye amadoda nawo ahluphekile kakhulu ngalesi simo.
Ngisho noma wenza zonke izinto ezifanele ngenkathi ukhulela futhi ube umuntu omdala, izici zakho ezizuze njengefa - izakhi zakho zofuzo - zingakunikeza ngamathambo angenwa yi-osteoporosis. Lesi isizathu esikhulu kakhulu sokwandisa indlela yakho yokuphila ukuvimbela impilo embi yethambo.
Ngakanani I-Calcium Ne-Vitamin D Ngayidinga?
I-calcium. Ukunconywa kwe-calcium kubantu abadala, amadoda nabesifazane, iminyaka engu-19 kuya kweyengu-50 yizinkulungwane eziyizinkulungwane eziyizinkulungwane ngosuku, ngezindleko eziphezulu ezinconywa amaqembu asebekhulile nabakhudlwana nangesikhathi sokukhulelwa. Uhlu oluphelele lokufaka okunconywayo luyatholakala kwi-National Institutes of Health Calcium Fact Sheet, ngaphezu kokunye ukwaziswa okubalulekile ku-calcium kokudla nokuthi ungahlangabezana kanjani nezidingo zakho.
Abagijimi noma izisindo ezinzima ngokuvamile abadinga i-calcium engaphezulu kunokunconywa kumhlahlandlela noma ngaphezulu kwabantu abangasondeli. Ukuzivocavoca kanye nokudla okwanele kwe-calcium kusebenza ndawonye ukuthuthukisa ikhwalithi yethambo. Ukunakekelwa ngokucophelela kokunconywa kwe-calcium okunconywayo yilokho okudingekayo.
I-Vitamin D. Le vithamini isebenza ekonsathini ne-calcium yokwakha amathambo. Ukudla okuphakanyisiwe kwamavithamini D kusuka emazingeni angama-200 kuya kwangu-600 emazweni omhlaba nsuku zonke kusukela ebuntwaneni kuya ekugugeni. Abanye ochwepheshe bathi lokhu kudla okunconywayo kuphansi kakhulu. Ngenxa yalokho, izinga levithamini D libuyekezwa. I-Vitamin D Fact Sheet Sheet inikeza ulwazi oluthe xaxa. Kudingeka ukunakwa ikakhulukazi ezindaweni lapho ilanga elincane lingekho emkhakheni noma emasikweni angokwenyama lapho kugqoka izingubo zomzimba ezigcwele, ngaleyo ndlela kuvimbela ukukhanya kwelanga, umthombo omkhulu kavithamini D.
I-Vitamin K. Etholakala emifino eluhlaza, i-vitamin ebalulekile ekuthuthukiseni amathambo.
Ezifundweni zezokwelapha, ukuhamba ngezinyawo ngokushesha kubonise izinzuzo ezinkulu zethambo lomzimba, ngokuphepha, kunezokuqeqeshwa ezinesisindo esinzima kakhulu esikhuphukile kancane. Lokhu kwaziwa ngokuthi "ukuqeqeshwa kwamandla" futhi uhlobo oluthile lokuqeqeshwa kwesisindo ikakhulukazi olwenziwa ngabadlali abazama ukuthuthukisa ukunyakaza okunamandla - ibhola, ibhola, kanye nebhasikidi kuba izibonelo. Ngokwempilo yethambo, ukunyakaza okusheshayo kubonakala kunikezela ukuvuselela amathambo okwedlula ukuhamba kancane, okunyuka kakhulu. Uma ufuna ukuzama lolu hlobo lokuqeqesha, iseluleko esivela kumqeqeshi onamandla ohlakaniphile siyobe sihlakaniphile kuze kube yilapho uqonda izinto eziyisisekelo zokuqeqesha amandla.
Ukulahlekelwa Kwamathambo Phakathi Nokudliwa Nokulahlekelwa Isisindo
Okunye uphenyo lubonisa ukuthi uma ulahlekelwa isisindo, ubukhulu bethambo buyancipha. Noma kunjalo, lokhu kungavinjelwa uma wenza umsebenzi wokuzivocavoca futhi uqinisekise ukuthi uthatha inani eliphakanyisiwe le-calcium yokudla ngenkathi unciphisa phansi. Kungakhathaliseki ukuthi lokhu kwenzeka, futhi kungakanani, kungahluka uma ungowesilisa noma wesifazane futhi eminyakeni yobudala engaphambi kokuya esikhathini.
Abesifazane basemuva abanesifo sokudla ngesisindo ngokudla kuphela (ngaphandle kokuzivocavoca) futhi abangadli i-calcium eyanele yokudla kubonakala bengengozi kakhulu ngesikhathi lesi sigaba sokulahlekelwa isisindo.
Ukufingqa Ukuzivocavoca Ukuphakamisa Isisindo se-Bone Health
Cabanga ngamaphuzu aphambili.
- Iningi lamathambo likhula ngaphambi kweminyaka engama-30 emadodeni nakwabesifazane. Ukuzivocavoca kwezingane kanye nokukhula kwesisindo kanye nokudla okunomsoco kuyadingeka ukuze kwandiswe amandla okwebiwa okwamanje.
- Ukuzivocavoca umzimba okunjengokuqeqeshwa isisindo, ukugijima nokugijima, ukuvocavoca, umdanso we-aerobic kanye nesinyathelo kanye nezemidlalo yethimba kuyasiza ukugcina nokuvimbela ukulahleka kwethambo ukuguga. Ukubhukuda, ukuhamba ngebhayisikili nokugubha akuyona into ewusizo kule njongo nakuba kulungile enhliziyweni nasemaphakeni.
- I-calcium eyanele yokudla, i-vitamin D futhi mhlawumbe i-vitamin k (kusuka emifino eluhlaza) iyadingeka ukwakha amathambo aqinile.
- Ukuzivocavoca okufanelekile kungasizi nje ukugcina amandla esithambo, futhi kunikeza amandla emisipha nokulinganisela, okungahle kunciphise ukuwa kwamaphuphu kanye nokwahlukana.
- Ukudla okulinganiselayo nokuzivocavoca kufanele kuqale ebuntwaneni bese uqhubeka ukuguga ukuze ukwandise amathambo futhi uvimbele ukufiphaza.
> Imithombo:
> Cussler EC, Ukuhamba SB, Houtkooper LB, et al. Ukuzivocavoca nokuvama kwe-calcium ukubikezela ukuthi amathambo amane aneminyaka engu-4 ashintshwe kubesifazane besimo se-postmenopausal. Ama-osteoporos Int. 2005 Dec; 16 (12): 2129-41.
> Vainionpaa A, Korpelainen R, Leppaluoto J, Jamsa T. Imiphumela yokusebenzisa umthelela omkhulu emathini amaminerali: isilingo esilawulwa ngokungahleliwe kwabesifazane besandulela. Ama-osteoporos Int. 2005 Feb; 16 (2): 191-7.
> Daly RM, Dunstan DW, Owen N, et al. Ingabe ukuqeqeshwa okunamandla okunamandla ukugcina isisindo samathambo ngesikhathi ukulahlekelwa kwesisindo ngokulinganisela kubantu abadala abadala abanesisindo sokudla ngokweqile abanehlobo lwesifo sikashukela? Ama-osteoporos Int. 2005 Dec; 16 (12): 1703-12.
> Stengel SV, uKemmler W, uPintag R, et al. Ukuqeqeshwa kwamandla kuyaphumelela kakhulu kunokuqeqeshwa kwamandla okulondoloza amaminerali esitokisini kubesifazane be-postmenopausal. J Appl Physiol. 2005 Jul; 99 (1): 181-8.
> Borer KT. Umsebenzi wokuzivikela ekuvimbeleni nasekuqinisweni kwe-osteoporosis ku > abesifazane: > ukusebenzisana kwezici ze-mechanical, ze-hormonal nezokudla. I-Med Med. 2005; 35 (9): 779-830. Buyekeza.
> I-Suominen H. Muscle ukuqeqeshwa kwamandla amathambo. I-Exping Clin Exp Res. 2006, 18 (2): 85-93. Buyekeza.
> Branca F, Valtuena S. Calcium, umsebenzi womzimba kanye namathambo ezakhiweni zethambo for ikusasa elinamandla. I-Public Health Nutr. 2001 Feb; 4 (1A): 117-23. Buyekeza.
> Weaver CM. Izidingo ze-calcium zabantu abakhuthele ngokomzimba. I-Am J Clin Nutr. 2000 Aug; 72 (2 Suppl): 579S-84S. Buyekeza.