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Indlela Yokuthintela I-Osteoporosis kunye Nokugcina Amathambo Asempilweni

 I-Osteoporosis sisifo esinganyangekiyo esibonakaliswa kukuncipha kwamathambo kunye nomngcipheko okhulayo wokuqhekeka okuchaphazela abantu abaninzi. Amathambo abuthathaka anxulumene ne-osteoporosis anokuchaphazela kakhulu umgangatho wobomi bomntu kunye nokuzimela. Nangona i-osteoporosis ithathwa njengesifo esichaphazela abantu abadala, ukuqonda izizathu ezisisiseko ze-osteoporosis kubalulekile ekuthinteleni ukwenzeka kwayo okanye ukuyilawula ngokufanelekileyo. 

Yintoni IOsteoporosis?

I-Osteoporosis, ngokoqobo ethetha "amathambo ahlambulukileyo," ibonakala ngokulahlekelwa kwamathambo kunye nobunzima. Ngokuqhelekileyo, umzimba uhlala uqhekeza izicubu zamathambo amadala kwaye ubeke endaweni yawo ngethambo elitsha. Kubantu abane-osteoporosis, izinga lokulahleka kwethambo lidlula izinga lokubunjwa kwamathambo, okubangelwa amathambo abuthathaka.

I-Osteoporosis ichaphazela uninzi lwabasetyhini kwaye iyenzeka ikakhulu kubantu abadala, kodwa inokuchaphazela amadoda kunye nabantu abadala.

Ukuthintela kunye nokufunyanwa kwangoko kubalulekile ukulawula i-osteoporosis. Ukugcina impilo enempilo, kuquka ukutya okune-calcium kunye ne-vitamin D, ukwenza umthambo rhoqo, kunye nokuphepha ukutshaya nokusela utywala ngokugqithiseleyo, kunokunceda ukunciphisa ingozi ye-osteoporosis.

Yintoni IOsteoporosis?

Iimbangela ze-Osteoporosis 

Iiminerali ezifunekayo ekwenzeni amathambo ikakhulu yicalcium kunye nephosphorus. I-calcium yenye yezinto eziphambili zokwakha amathambo, inika amandla kunye nokuqina. I-Phosphorus yiminerali yesibini ebalulekileyo emathanjeni. Kanye kunye ne-calcium, yenza iityuwa zeminerali zamathambo, ezinegalelo ekubunjweni nasekugcinweni kwamathambo.

Iimbangela ze-Osteoporosis

I-calcium sesona sondlo samathambo, apho inika amandla kunye nokuqina. Amathambo yeyona ndawo ibalulekileyo ye-calcium pool emzimbeni womntu. Xa umzimba udinga i-calcium, amathambo anokukhulula i-calcium ions ukuhlangabezana nezinye iimfuno zomzimba. Ukuba i-calcium intake ayanelanga okanye umzimba awufumani i-calcium eyaneleyo ekutyeni, ukubunjwa kwamathambo kunye nezicubu zethambo kunokuchaphazeleka. Ngenxa yoko, amathambo anokuba ngumqwebedu, nto leyo ebangela ukuba amathambo abuthathaka aphuke lula.

Ezi zilandelayo zizinto ezikhokelela kwi-osteoporosis

●Ubudala kunye noBuni: Njengoko sikhula, imizimba yethu idla ngokuphulukana nobunzima bamathambo ngokukhawuleza kunokuba ikwazi ukuphinda iwakhe, okukhokelela ekuhlahleni kancinci kancinci kwamathambo. Oku kuncipha kubonakala ngakumbi kubasetyhini, ngakumbi ngexesha lokuyeka ukuya exesheni, xa amanqanaba e-estrogen ehla.

 ●Utshintsho lweeHormonal: Abasetyhini baye bahle ngokukhawuleza amanqanaba e-estrogen ngexesha lokuyeka ukuya exesheni, nto leyo ebangela ukulahleka kwamathambo. Ukuncipha kwamanqanaba e-estrogen, ihomoni enceda ukugcina ukuxinana kwamathambo, kunokukhokelela kwi-osteoporosis kumabhinqa asemva kokuyeka ukuya exesheni.

●Ukunqongophala kwesondlo: Ukunqongophala kweCalcium kunye ne-vitamin D kunokonakalisa kakhulu impilo yamathambo kunye nokwandisa ingozi ye-osteoporosis.

●Indlela yokuphila: Ukungabikho kokuzivocavoca umzimba kunye nokunciphisa umzimba, ukutya okunganeleyo kwe-calcium kunye ne-vitamin D, ukusela utywala kakhulu, ukutshaya, ukusetyenziswa kwexesha elide kweziyobisi ezithile (umz., i-corticosteroids (prednisone)).

●Izifo ezingapheliyo: Izifo ezithile, ezifana ne-rheumatoid arthritis kunye nesifo sesibindi esivuthayo, sinokunyusa umngcipheko wokuphuhlisa i-osteoporosis.

●Imbali yosapho: Ukuba nembali yosapho lwe-osteoporosis kwandisa amathuba akho okuba nesi sifo.

Iimpawu ze-Osteoporosis

Nangona i-osteoporosis ithule ngokwendalo, inokubonakala kwiimpawu ezininzi ezibonakalayo. Kuqhelekile ukulahlekelwa ubude kunye ne-hunchback ekuhambeni kwexesha, eyaziwa ngokuba yi "queen hunchback". Intlungu emva okanye intlungu evela kwi-spinal fracture ingenzeka.

Olunye uphawu oluphambili kukunyuka kwamaxesha okuqhekeka, ngakumbi kwizibonda, ezinqeni kunye nomqolo. Ezi fracture zingenzeka naxa kuwa okanye ungquzulwano olungephi kwaye lunokuphazamisa kakhulu ukuhamba komntu kunye nomgangatho wobomi.

Ukunciphisa umzimba, ukulahlekelwa ngumdla, kunye nokudinwa zikwayimpawu ezinokuthi zibonise i-osteoporosis.

Loluphi olona nyango lulungileyo lweOsteoporosis? 

Ukutya okuthintela i-osteoporosis

Ukutya okuninzi kunceda ukuqinisa amathambo kwaye kuthintele i-osteoporosis:

●Ubisi, ushizi kunye neyogathi yimithombo egqwesileyo yale minerali, ibonelela ngecalcium kunye nevithamin D, enceda ukufunxa icalcium. Ukutya ezi mveliso zobisi rhoqo kunceda ukugcina amathambo akho omelele kwaye esempilweni.

 ●Imifuno eluhlaza eluhlaza efana nesipinashi, i-kale kunye ne-broccoli iqulethe iindidi zeevithamini kunye neemaminerali, kuquka i-vitamin K, i-magnesium kunye ne-folic acid, ebonakaliswe ukukhuthaza impilo yamathambo. Ukongeza imifuno eninzi eluhlaza ekutyeni kwakho kunokunceda ukukhusela i-osteoporosis.

●Iintlanzi, ngakumbi iintlanzi ezinamafutha ezifana ne-salmon, i-sardines kunye ne-mackerel, zizityebi kwi-omega-3 fatty acids. Idlala indima ebalulekileyo ekunciphiseni ukuvuvukala nokuphucula impilo yamathambo.

●Imbewu ye-flaxseed, imbewu ye-chia, i-almonds, kunye ne-walnuts yimithombo emihle kakhulu ye-calcium, i-magnesium, i-phosphorus kunye nezinye iiminerali ezibalulekileyo. Utyebile kwizondlo zokunyusa amathambo ezinegalelo kumandla amathambo ngokubanzi.

●Iimbotyi ezifana nee-ertyisi, iilentile kunye neembotyi ezimnyama zityebile kwi-calcium, i-zinc kunye ne-magnesium. Ezi zondlo zibalulekile ekwakhiweni kwamathambo kwaye zinceda ukuthintela ukulahleka kokuqina kwamathambo.

Ukutya okunempilo kunye nokulungelelaniswa kakuhle

Izongezo zeCalcium kunye ne-Osteoporosis

Uninzi lwabantu lunokufumana umlinganiselo othile wekhalsiyam ngokubandakanya ukutya okuthintela i-osteoporosis-ukuthintela ekutyeni kwabo kwemihla ngemihla. Nangona kunjalo, kwabanye abatya imifuno okanye abantu abanesakhiwo sokutya esingafezekanga, ukungakwazi ukongeza i-calcium eyaneleyo kunokukhokelela kwisehlo se-osteoporosis. Ke ngoko, izongezelelo ze-calcium zinokuba lukhetho olungcono.

Xa ukhetha i-calcium supplement, kubalulekile ukuqwalasela iintlobo ezahlukeneyo ezikhoyo. Olona hlobo luxhaphakileyo yicalcium carbonate, ekwayeyona inexabiso eliphantsi. Kodwa idinga i-asidi yesisu ukuze ifunxe.I-calcium L-threonatekwelinye icala, ibonisa amandla agqwesileyo okufunxa. Oku kunyuka kwe-absorbency kuqinisekisa ukuba i-calcium eninzi ifikelela emathanjeni, kwaye ukongeza, Icalcium L-Threonate ibonakaliswe ukwandisa kakhulu ukufakwa kwe-calcium emathanjeni, ngaloo ndlela kwandisa ukuxinana kwamathambo kunye namandla. I-calcium L-threonate yonyusa ukuxinana kwamathambo kwaye inceda ukwenza amathambo omelele kwaye abesempilweni.

Nangona izongezelelo ze-calcium zinokunceda ukukhusela nokulawula i-osteoporosis, kubalulekile ukuba uqaphele ukuba akufanele bathathe indawo yokutya okunempilo. Ukongeza, i-vitamin D ibalulekile ekufunxeni kwe-calcium, ngoko ke ukufumana ilanga elininzi okanye ukuthatha izongezo ze-vitamin D kubalulekile.

Ukukhuthaza impilo yamathambo kunye nempilo ngokuzilolonga

Ukukhuthaza impilo yamathambo kunye nempilo ngokuzilolonga

Umthambo oCetyisiweyo wethambo eliQhelekileyo kunye nempilo edibeneyo:

●Umthambo wokuthwala ubunzima: Imisebenzi efuna ukuxhaswa kobunzima bomzimba ngokuchasene nomxhuzulane, njengokuhamba, ukubaleka, ukudanisa, okanye ukuhamba, iluncedo kakhulu ekukhuthazeni impilo yamathambo. Ezi zivivinyo zinceda ukwakha nokugcina ukuxinana kwamathambo, ukunciphisa umngcipheko we-osteoporosis njengoko ukhula.

 ●Uqeqesho lwamandla: Ukuphakamisa iintsimbi, umthambo wokuxhathisa, okanye ukusebenzisa oomatshini bobunzima kunokwenza imimangaliso kumathambo namalungu akho. Ezi ziqhelo zakha amandla emisipha, ehambelana ngqo nempilo engcono yamathambo. Ngemisipha eyomeleleyo exhasa amalunga, umngcipheko wokulimala kunye neemeko ezihambelanayo zinokuncitshiswa kakhulu.

●Ukuzivocavoca okuphantsi: Kwabo babandezeleka ngenxa yeentlungu ezidibeneyo okanye iimeko ezifana ne-arthritis, umthambo ophantsi kakhulu lukhetho oluhle. Ukuzivocavoca okunjengokubhukuda, i-aerobics yamanzi, ukuhamba ngebhayisikili, kunye nokusebenzisa umatshini we-elliptical uthambile kumalungu ngelixa uphucula ngokufanelekileyo impilo ye-cardiovascular and joint joint.

 ●I-Yoga kunye neePilates: Ukuziqhelanisa ne-yoga okanye i-Pilates kunokuphucula ukuguquguquka kunye namandla, okunokunceda amathambo kunye namalungu akho. Olu qeqesho lujolise ekuphuculeni amandla angundoqo, ulungelelwaniso lomzimba, ukulinganisela kunye nokuguquguquka. Zikwabandakanya ukulula okuthambileyo okunokunciphisa ukuqina kwamalungu kunye nokuphucula uluhlu lokuhamba.

Ngalo lonke ixesha khumbula ukufudumala ngaphambi kokuba wenze umthambo ukulungiselela izihlunu zakho kunye namalungu ukuze wenze umsebenzi womzimba. Oku kunokuba lula njengokuhamba ngokukhawuleza okanye ukolula kancinci. Ngokufanayo, ukupholisa phantsi kunye nokukhanya okulula emva kokuzivocavoca kunokunceda ukukhusela ubuhlungu bemisipha kunye nokunceda ukuchacha ngokudibeneyo.

Isishwankathelo, ngokudibanisa izongezelelo ze-calcium kunye nokutya okutyebileyo kwe-calcium, ukuzivocavoca rhoqo, kunye nokuphepha imikhwa eyingozi, unokuthatha amanyathelo asebenzayo ukugcina amathambo akho eqinile kwaye enempilo kwaye uthintele ukuqhubela phambili kwe-osteoporosis.

Umbuzo: Ngaba ndingayifumana i-calcium eyaneleyo kunye ne-vitamin D ngokutya kwam kuphela?

A: Nangona kunokwenzeka ukufumana i-calcium eyaneleyo kunye ne-vitamin D ngokutya kuphela, abanye abantu banokufuna izongezo zokuhlangabezana neemfuno zabo zemihla ngemihla. Kucetyiswa ukuba udibane nengcali yezempilo ukuze ubone isidingo sokuxhaswa.

Umbuzo: Ngaba i-osteoporosis ixhalabele abantu abadala kuphela?

A: Ngelixa i-osteoporosis ixhaphake kakhulu kubantu abadala, ayikhathazi kuphela kweli qela lobudala. Ukwakha nokugcina amathambo esempilweni kubalulekile kubo bonke ubomi, kwaye ukuthatha amanyathelo okuthintela kwangoko kunokunciphisa kakhulu umngcipheko we-osteoporosis kamva ebomini.

Ukuziphendulela: Eli nqaku lenzelwe iinjongo zolwazi kuphela kwaye akufanele lithathwe njengengcebiso yezonyango. Soloko udibana nengcali yezempilo phambi kokuba usebenzise naziphi na izongezo okanye utshintshe irejimeni yokhathalelo lwempilo yakho.

Ixesha lokuposa: Sep-07-2023