Yintoni iOsteoporosis, Kutheni Iyenzeka? Iimpawu ze-Osteoporosis kunye noNyango

I-osteoporosis ithetha i-osteoporosis. Sisifo samathambo esibangela ukuba amathambo abe buthathaka kunye nokuncipha kokuqina kwamathambo. Ngenxa yokuba esi sifo siwenza buthathaka amathambo, ngequbuliso siwenza abe sesichengeni sokwaphuka. Okubi kakhulu, iimpawu ze-osteoporosis azibonakali. Isifo siqhubela phambili ngaphandle kwentlungu. Ayibonwa de kwaphulwe amathambo.

Olona nyango lulungileyo lwe-osteoporosis luthintelo. Ingaba kwenzeka njani? Unokufumana yonke into oyibuzayo malunga ne-osteoporosis kwinqaku lethu. Masiqale ibali ngoku. 

Yintoni i-osteoporosis?

Igama elithi osteoporosis lithetha "ithambo elinombhobho". Sisifo esenzeka ngenxa yokuba umzimba ulahlekelwa bubunzima bamathambo. Yenza buthathaka amathambo kwaye inyuse umngcipheko wokuphuka okungalindelekanga.

Esi sifo sixhaphake kakhulu kubasetyhini abangaphezu kweminyaka engama-50 ubudala. Kodwa ingenzeka nakwabasetyhini abancinci kunye namadoda. 

Amathambo e-Osteoporotic anezicubu ezingaqhelekanga ngokucacileyo xa ejongwa phantsi kwe-microscope. Imingxuma emincinci okanye iindawo ezibuthathaka emathanjeni zibangela i-osteoporosis. 

Eyona nto yoyikisayo ngesi sifo kukuba asibonakalisi zimpawu kwaye ayibonwa de kwaphuke amathambo. Uninzi lwezi fracture kukuphuka kwenyonga, isihlahla, kunye nomqolo.

Uthini umahluko phakathi kwe-osteoporosis kunye ne-osteopenia? 

I-Osteopenia, nangona ingekho nzulu njenge-osteoporosis, sisifo esibangela ukulahleka kwamathambo kunye nobuthathaka bamathambo. Zombini iimeko zivavanywa ngokuxinana kweeminerali zamathambo. Ngendlela yayo elula, sinokuchaza umahluko phakathi kwe-osteoporosis kunye ne-osteopenia ngolu hlobo lulandelayo: I-Osteopenia yinqanaba lokuqala le-osteoporosis. Ukuba i-osteopenia ayiphathwa, i-osteoporosis iya kwenzeka.

Ngubani ofumana i-osteoporosis?

Kuqikelelwa ukuba malunga ne-200 yezigidi zabantu emhlabeni jikelele bane-osteoporosis. Nangona isenzeka kumadoda nabasetyhini, abasetyhini banethuba eliphindwe kane lokufumana esi sifo kunamadoda. 

Emva kweminyaka engama-50 ubudala, omnye kwabasetyhini ababini kunye nendoda enye kwabane baya kufumana ukwaphuka okunxulumene ne-osteoporosis ebomini babo. Enye i-30% inoxinano oluphantsi lwamathambo. Ukuxinana kwamathambo aphantsi kwandisa umngcipheko wokuphuhlisa i-osteoporosis. Oku kukwabizwa ngokuba yi-osteopenia.

Yintoni ebangela i-osteoporosis?

Amathambo ethu enziwe zizicubu eziphilayo nezikhulayo. Ingaphakathi lethambo eliphilileyo lifana nesiponji. Le ndawo ibizwa ngokuba yi-trabecular bone. Iqokobhe elingaphandle, eliquka ithambo elishinyeneyo, lijikeleze ithambo lesiponji. Eli qokobhe liqinile libizwa ngokuba yi-cortical bone.

Xa i-osteoporosis isenzeka, imingxuma kwisiponji iyanda kwaye iyanda ngenani ngokuhamba kwexesha. Oku kwenza buthathaka isakhiwo sangaphakathi sethambo. Amathambo akhusela amalungu abalulekileyo axhasa umzimba. Amathambo agcina i-calcium kunye nezinye iiminerali. Xa umzimba udinga i-calcium, ithambo liyaphulwa kwaye lakhiwe kwakhona. Le nkqubo, ebizwa ngokuba yi-bone remodeling, inika umzimba i-calcium efunekayo ngelixa ugcina amathambo omelele.

Kwiminyaka engama-30, amathambo amaninzi akheka kunokuba udla ngokulahlekelwa. Emva kweminyaka eyi-35, ukutshatyalaliswa kwamathambo kuqala. Ukulahleka kancinci kwamathambo kwenzeka ngokukhawuleza kunokwakheka kwamathambo. Kwimeko ye-osteoporosis, ubuninzi bamathambo bulahlekile. Emva kokuyeka ukuya exesheni, ukuphuka kwamathambo kwenzeka ngokukhawuleza.

Imiba yomngcipheko kwi-osteoporosis

I-Osteoporosis ibangelwa kukuncipha kobuninzi bamathambo. Iimeko ezahlukeneyo ezifana nokuguga, ukungatyi kakuhle, kunye neengxaki zempilo esele zikhona zibangela ukuncipha kobunzima bamathambo. Kukho ezinye izinto ezandisa umngcipheko wokufumana i-osteoporosis. Sinokudwelisa le miba yomngcipheko ngolu hlobo lulandelayo:

• Ukungasebenzi kubangela ukuncipha kwamathambo, umngcipheko we-osteoporosis.
• ukuguga
• Ukungaqhelekanga kwiihomoni. Ukuncipha kwamanqanaba e-estrogen, ngakumbi kwabasetyhini, okt ukungena kwi-menopause. Amanqanaba aphantsi e-testosterone emadodeni anciphisa ukuxinana kwamathambo. Esi sifo sichaphazela abafazi ngaphezu kwamadoda ngenxa yokuhla kwehomoni ngexesha lokuyeka ukuya exesheni.
• Mandulo izifo ze-autoimmuneUkufumana izifo ezifana nesifo semiphunga, isifo sezintso, okanye isifo sesibindi.
• Iproton pump inhibitors (PPIs), i-serotonin reuptake inhibitors ekhethiweyo (SSRIs), i-aromatase inhibitors, iziyobisi zokuzala / iziyobisi zehomoni, iziyobisi ezichasayo, kunye ne-steroids yexesha elide (i-glucocorticoids okanye i-corticosteroids).
• Ukunqongophala kweVithamini D
• Ukungangeni ngokwaneleyo kweevithamini zokwakha amathambo kunye neeminerali ezifana necalcium, iphosphorus kunye nevithamin K ekutyeni.
• Akukho kondliwa ngokwaneleyo.

Ezona zinto zimbini zisemngciphekweni omkhulu we-osteoporosis ngabasetyhini kwaye ungaphezulu kweminyaka engama-70 ubudala. Kuyenzeka ukuba ugule ngenxa yeengxaki ezahlukeneyo zempilo eziphelisa iiminerali emzimbeni kwaye zenze buthathaka amathambo ngokuhamba kwexesha.

Ziziphi iimpawu ze-osteoporosis?

Unyango ukugula okuthe cwaka ibizwa. Kuba ayibonisi zimpawu. Nangona kunjalo, kufuneka ulumke xa ezi meko zilandelayo zisenzeka:

• Ukuqhekeka kwamathambo ngenxa ye-osteoporosis. Ukwaphuka kwenyonga, umqolo, kunye nesihlahla zezona zixhaphakileyo. Ikwachaphazela iinyawo, amadolo kunye namanye amalungu omzimba.
• Ubunzima bokuhamba kunye nokwenza imisebenzi yemihla ngemihla. 
• Iintlungu ezingapheliyo zethambo.
• Ukuncipha kwesimo.
• Ukuma kwindawo egobileyo. Oku kungenxa yokuba i-vertebrae okanye amathambo omqolo aba buthathaka ngokuhamba kwexesha.
• Ukwanda kokubhubha kwabantu abadala. Malunga ne-20% yabantu abadala abane-hip fracture bafa ngonyaka.

Ukuxilongwa kweOsteoporosis

Uvavanyo lwe-bone mineral density (BMD) luhlala lusetyenziselwa ukuxilonga isifo. Ngoncedo lomatshini, uvavanyo lwe-BMD lwenziwa. Ngokuqhelekileyo, inani leeminerali zethambo ezifunyenwe kwiindawo ezithile zethambo ezifana ne-hip, umqolo, i-forearm, i-wrist, kunye neminwe ihlolwe. Uvavanyo lwe-BMD luqhele ukwenziwa kusetyenziswa amandla amabini eX-ray absorptiometry (i-DEXA scan).

Ukuxilonga isifo, imbali yonyango yesigulane iphulaphulwa, uvavanyo lomzimba lugqityiwe, kunye novavanyo olunjengomchamo kunye neemvavanyo zegazi, iimvavanyo ze-biochemical marker, i-x-rays kunye ne-spinal fractures zenziwa ukufumanisa izifo ezisisiseko. 

Bonke abafazi abangaphezulu kweminyaka engama-65 kufuneka bavavanywe ukuxinana kwamathambo. Ukuhlolwa kwe-DEXA kunokwenziwa ngokukhawuleza kwabasetyhini abanemingcipheko ye-osteoporosis. Amadoda angaphezu kweminyaka engama-70 okanye amadoda amancinci anemingcipheko anokuba novavanyo lokuxinana kwamathambo.

Unyango lwe-Osteoporosis

Esi sifo siphathwa ngokuzilolonga, iivithamini kunye nezongezelelo zeminerali, kunye nokusetyenziswa kwamayeza athile. Ukuzilolonga kunye nezongezelelo zevithamini zihlala zinconywa ukukhusela ukukhula kwesifo.

Kukho iindidi ezininzi zamachiza asetyenziselwa ukunyanga i-osteoporosis. Ugqirha uya kugqiba ukuba yeyiphi ekulungeleyo. Akukho yeza okanye unyango lwesi sifo. Unyango lwe-osteoporosis lunokwahluka kumntu nomntu.

Ezinye zeziyobisi ezisetyenziselwa ukunyanga i-osteoporosis ziquka:

• I-Bisphosphonates luhlobo lwe-bisphosphonate (elufaneleke kumadoda nabasetyhini).
• I-Ligand inhibitors ibekwe ngokulandelelana komsebenzi (ifanele amadoda kunye nabasetyhini).
• Ngokomzekelo, i-Boniva yi-bisphosphonate ngokukodwa kubasetyhini.
• Ii-Agonists zeeprotheyini ezinxulumene nehomoni ye-parathyroid.
• Unyango lokubuyisela iHormone (HRT) (ingakumbi kubasetyhini). Imizekelo yi-estrogen agonist/antagonist (eyaziwa ngokuba yi-selective estrogen receptor modulator (SERM)) okanye i-tissue-specific estrogen complex.

Kufuneka kunyangwe nini i-osteoporosis ngamayeza?

Abasetyhini ababonisa amanqaku e-T -3,3 okanye ngaphantsi kuvavanyo lwe-bone density, njenge -3,8 okanye -2,5, kufuneka baqale unyango lokunciphisa umngcipheko wokuphuka. Abasetyhini abaninzi abane-osteopenia engekho qatha njengeosteoporosis nabo bafuna unyango.

I-Osteoporosis Unyango lweNdalo

I-Osteoporosis kulula ukuyibona kwaye inyangwe kwangoko. Ukulawula iimpawu zesifo kunciphisa ukuqhubeka kwayo. Ukugcina amathambo esempilweni kwaye unciphise iintlungu kunye nokulahleka kokuhamba ngokwemvelo, unako:

Yitya kakuhle

• Kwimeko ye-osteoporosis, iprotheni eyaneleyo, i-calcium, i-magnesium, i-phosphorus, manganese kunye ne-vitamin K, kufuneka ufumane izondlo ezibalulekileyo.
• Iprotheni yenza isiqingatha sesakhiwo samathambo. Yiyo loo nto ukusetyenziswa kubalulekile. Ukutya okuphantsi kweeprotheyini akusebenzi njengeprotheni ephezulu yokutya ekuphatheni isifo. Nangona kunjalo, kuyafuneka ukuba kubekho ulungelelwaniso phakathi kweprotheyini kunye nokusetyenziswa kweeminerali.
• Ingakanani iprotheyini okufuneka uyitye yonke imihla? Isixa esicetyiswayo sabantu abadala siphakathi kwe-0,8 kunye ne-1,0 grams ngekhilogram yobunzima bomzimba ngosuku. Inyama ebomvu, intlanzi, amaqanda, inkukhu, itshizi, iyogathi, amandongomane, iimbotyi kunye neembotyi ziyimithombo yeprotheyini.

umthambo

• Ukongeza kwiinzuzo zayo ezininzi, umthambo uxhasa ukubunjwa kwamathambo kubantu abane-osteoporosis. Yandisa ukuguquguquka kwamathambo, kunciphisa uxinzelelo kunye nokuvuvukala. 
• Kodwa kulumkele ukwenza imithambo ethile ukuba uneosteoporosis. Umzekelo; Zama ukungenzi izinto ezifuna ukutsiba, ukugoba, okanye ukugoba umqolo. 
• Owona msebenzi wokomelela kwamathambo hambaunobubele. 

zama ukuba ungawi

Ngokutsho kweNational Osteoporosis Foundation, isinye kwisithathu kubo bonke abantu abadala abangaphezu kweminyaka engama-65 bawa ngonyaka ngamnye. Uninzi lwezi ziwa zikhokelela ekwaphukeni kwamathambo. Ukunciphisa umngcipheko wokuwa kunye nokwenzakala, qwalasela oku kulandelayo:

• Sebenzisa intonga ukuba kuyimfuneko.
• Phakama kancinci uhleli okanye ungqengqe ngomqolo.
• Phatha isibane xa uphuma ebumnyameni.
• Nxiba izihlangu ezikhululekileyo zokuhamba ngokulinganisela.
• Bambelela kwii-handrails xa unyuka izinyuko.
• Lumka xa uhamba kwiindlela ezimtyibilizi okanye ezindleleni emva kwemvula okanye ikhephu.
• Sukuhamba phezu kwebhastile elimanzi, elimtyibilizi okanye ithayile egudisiweyo.
• Beka izinto zakho ezisetyenziswa rhoqo kwindawo efikeleleka lula.
• Beka imathi engatyibilikiyo okanye ityali ekhitshini lakho.
• Musa ukukhawuleza nantoni na, njengoko oku kwandisa umngcipheko wokuwa.

Ukusetyenziswa kweoli efunekayo

• Ukusetyenziswa kweoli efunekayo ngokuthe ngqo kwindawo eyonakeleyo kunceda ukwandisa ukuxinana kwamathambo. Ikwakhuthaza ukuphilisa amathambo kunye nokunciphisa ukungonwabi okuhambelana ne-osteoporosis. 
• ijinja, i-orenji, isilumkoUngasebenzisa iioyile eziyimfuneko ezifana nerosemary, rosemary, kunye ne-thyme kathathu ngemini. 
• Hlanganisa kunye neoli ephethe njengeoli yekakhukhunathi kwaye usebenzise amaconsi ambalwa kwiindawo ezichaphazelekayo.

Yongeza amanqanaba akho evithamin D ngokufumana ukukhanya kwelanga

• Eyona ndlela isebenzayo yokulungisa ukunqongophala kwevithamin D kukuchanabeka elangeni malunga nemizuzu engama-20 yonke imihla. 
• Ukuvelisa i-vitamin D eyaneleyo, kufuneka uveze iindawo ezinkulu zesikhumba sakho elangeni ixesha elifutshane ngaphandle kokusetyenziswa kwe-sunscreen. 
• Nangona umlinganiselo ofanayo wokukhanya kwelanga, uphando lubonisa ukuba abantu abadala banzima kakhulu ukuvelisa i-vitamin D kunabantu abaselula. 
• Ngoko ke, unokuthatha izongezo ze-vitamin D60 ukuba uhlala kwindawo ebandayo kwaye ungaphumi rhoqo (umzekelo, ngexesha lasebusika) okanye ukuba ungaphezu kwama-3.

Ukusetyenziswa kokomeleza

• I-Magnesium (i-500 mg ngosuku) ibalulekile kwi-calcium metabolism.
• I-Calcium (i-1000 mg ngosuku) - I-Citrate ye-Calcium yeyona ndlela i-calcium efumanekayo.
• I-Vitamin D3 (i-5.000 IU ngosuku) - I-Vitamin D inceda kwi-calcium absorption.
• I-Vitamin K2 (i-100 mcg ngosuku) iyadingeka ukudibanisa iprotheni ebalulekileyo ekuphuhliseni amathambo. Yandisa ukutya kwakho kwe-vitamin K ngokuthatha isongezelelo se-vitamin K2 ekumgangatho ophezulu okanye ukutya ukutya okutyebileyo kwe-vitamin K.
• I-Strontium (i-680 mg ngosuku) yintsimbi enokunceda ukuxinana kwamathambo. Amanzi olwandle, umhlaba otyebileyo ngezondlo, kunye nokunye ukutya okuqulethe ngokwendalo. Kodwa abantu abaninzi bafuna izongezo ukuze bafumane okwaneleyo.

I-Osteoporosis Ukutya

Isondlo sibaluleke kakhulu kunyango lwendalo lwe-osteoporosis. Ikwanceda nokuthintela izifo.

Umzimba wethu ufuna iiminerali ezininzi, ngakumbi i-calcium kunye ne-magnesium, ukukhusela amathambo.

Ukutya okulandelayo kuqulethe izondlo ezibalulekileyo ezinceda ukuphuhlisa nokugcina ukuxinana kwamathambo:

• Iimveliso zobisi eziluhlaza ezifana nekefir, iyogathi, kunye netshizi ekrwada. Oku kutya kuyimfuneko kwimpilo yamathambo, i-calcium, i-magnesium, i-vitamin K, ifosforasi kwaye utyebile kwivithamin D.
• I-calcium yinxalenye ebalulekileyo yesakhiwo samathambo. Ukunqongophala kwecalcium kunokubangela ukuba amathambo aphuke. Yidla ukutya okucebile nge-calcium njengemveliso yobisi, imifuno eluhlaza (efana ne-broccoli, i-okra, i-kale, kunye ne-watercress), i-almonds kunye nesardadi.
• IManganese inceda ekuveliseni ubunzima bamathambo. Ilawula iihomoni. Irayisi emdaka, i-buckwheat, ryeIimbotyi ezifana neoti, iimbotyi, kunye namandongomane afana nehazelnuts zityebile kwimanganese.
• I-Osteoporosis sisifo esihambelana nokuvuvukala okungapheliyo. Ezinye iintlobo zeentlanzi ziqulethe i-omega-3 fatty acids ezinciphisa ukuvuvukala. iisalmon, iisardadi, i-anchovy, imackerel njl.
• Amathambo adinga i-vitamin K kunye ne-calcium, eninzi kwimifuno enamagqabi aluhlaza. Ikhaphetshu, isipinatshi, i-chard, i-watercress, i-kale, i-mustard yimifuno enamagqabi aluhlaza apho unokufumana lula ezi vitamin.
• Ukutya okuphantsi kweeprotheyini kulimaza impilo yamathambo kubantu abadala. Ukusetyenziswa kweeprotheyini ezigqithisileyo nako akunempilo. Ngoko ke, kubalulekile ukugcina ukulinganisela. Iimbotyi ezifana nenyama ebomvu, intlanzi, amaqanda, inkukhu, itshizi, iyogathi, amandongomane, imbewu, iimbotyi zibonelela ngeprotheyini ekumgangatho ophezulu.

Ukutya okuthile kufuneka kuphetshwe kwi-osteoporosis. Ukutya okudweliswe apha ngezantsi kunokubangela ukulahleka kwamathambo. Ingakhokelela kwi-osteoporosis okanye ubuthathaka bethambo:

• Utywala obuninzi bubangela ukudumba. Oku kubangela ukuba i-calcium eninzi ivuze emathanjeni.
• iziselo ezineswekile – Isiqulatho se phosphorus esiphezulu sesoda sinciphisa izinga le calcium emathanjeni. Kwakhona ukudumba kuyanda ngeswekile.
• sugar - Ukwandisa ukuvuvukala, okwandisa i-osteoporosis.
• inyama egayiweyo -Ityuwa ephezulu kunye nokusetyenziswa kwenyama ecutshungulwayo kunokubangela ukulahleka kwethambo.
• caffeine Izixa ezigqithisileyo zecaffeine kunokukhokelela ekulahlekeni kwamathambo.
• Ukutshaya kufuneka kwakhona kuphetshwe njengoko kwandisa iimeko ezininzi ezingapheliyo.

Ukuzivocavoca kwe-Osteoporosis

Ukuzivocavoca kwe-Osteoporosis kusetyenziselwa ukwandisa ukuxinana kwamathambo kunye nokunciphisa ukuphuka. Ukuzilolonga rhoqo kuluncedo ekwakheni amathambo omelele kunye nokucothisa ukulahleka kwamathambo. 

Makhe sijonge umthambo okhuselekileyo we-osteoporosis ngemifanekiso. Ukwenza le mithambo imizuzu eyi-10-15 ngosuku kunokubuyisela umva i-osteoporosis. Inokude ikuthintele.

Izinto ekufuneka uziqwalasele xa usenza umthambo we-osteoporosis

• Zifudumeze phambi kokuba wenze umthambo.
• Ukuba unokuhamba okulinganiselweyo, hlamba ishawa eshushu ngaphambi kokuba wenze umthambo.
• Dibana nogqirha wakho phambi kokuba wenze olu qheliselo.
• Ukuba awukwazi ukuphakama, yenza imithambo ebhedini okanye esitulweni.
• Zilolonge ngokuma ecaleni kodonga okanye ufumane inkxaso kwifenitshala yendlu.
• Sebenzisa i-yoga mat ukunciphisa impembelelo xa kwenzeka ukuwa.
• Yandisa kancinane iiseti kunye nophindaphindo.
• Yenza umthambo wokuthwala ubunzima kuphela xa uziva ukhululekile.
• Ukuba uziva iintlungu ezibukhali, yeka umthambo.

Ukuchopha esitulweni

Ngumsebenzi wokuqinisa umzimba kunye nokulinganisa. Unokwenza kwi-sofa okanye esihlalweni. Sebenzisa isitulo esineendawo zokumisa iingalo apho unokuphumlisa iincam zeminwe yakho ukuze ufumane inkxaso.

Kwenziwa njani?

• Yima iinyawo zakho zibe banzi kunobubanzi bamagxa ngaphandle kwaye ume phambi kwesitulo. Roll amagxa akho emva kwaye ujonge phambili.
• Gxotha isinqe sakho ngasemva, guqula amadolo akho, kwaye wehlise umzimba wakho.
• Thepha isitulo ngokulula kwaye ubuyele kwindawo yokuqala.
• Yenza oku kalishumi kwaye uphinde.

Qaphela: Sukwenza lo mthambo ukuba unesifo samathambo edolweni, iintlungu ezisezantsi, okanye ukwenzakala edolweni.

ukuphakamisa umlenze

Ngumsebenzi osebenza kwizihlunu zethole. Oku kunceda ukuqinisa imisipha.

Kwenziwa njani?

• Yima emva kwesitulo kwaye ubeke izandla zakho kwi-backrest. Roll amagxa akho ngasemva kwaye ujonge phambili. Le yindawo yokuqala.
• Phakamisa izithende zakho emhlabeni.
• Bamba imizuzwana emi-5-8, exhale kwaye ubeke izithende zakho phantsi.
• Yenza oku izihlandlo ezilishumi elinesihlanu.

Ukulinganisa

Kukuzilolonga okomeleza amadolo.

Kwenziwa njani?

• Yima emva kwesitulo kwaye ubeke izandla zakho kwi-backrest.
• Phakamisa umlenze wakho wasekunene emhlabeni, guqula idolo lakho, kwaye ujike i-shin yakho phezulu.
• Yima umzuzwana kwaye ubuyisele unyawo lwakho lwasekunene emhlabeni.
• Yenza okufanayo kumlenze wasekhohlo.
• Yenza le ntshukumo izihlandlo ezilishumi elinesihlanu.

umthambo wokuphucula ukulinganisela

Ngumsebenzi wokuphucula ukulinganisela kwabo bane-osteoporosis okanye abo bafuna ukuthintela isifo.

Kwenziwa njani?

• Thatha isitulo ngasekunene kwakho. Bamba umva ngesandla sakho sasekunene. Yima iinyawo zakho zibe ngububanzi be-hip-width kwaye ujike amagxa akho ngasemva.
• Phakamisa unyawo lwakho lwasekhohlo emhlabeni kwaye ulukhuphele ecaleni. Gcina iinzwane zakho zijonge phambili.
• Jiwulela umlenze wakho ngasemva uze uwuzise phambi komlenze wasekunene.
• Phinda amaxesha angama-10 kwaye wenze okufanayo ngomlenze wakho wasekunene.
• Yima emva kwesitulo. Beka isandla esinye okanye zombini kwi-backrest.
• Phakamisa umlenze wakho wasekunene emhlabeni kwaye uwushukumise emva naphambili.
• Phinda izihlandlo ezilishumi kwaye wenze okufanayo ngomlenze wakho wasekhohlo.

Zilolonge ngebhendi yokuxhathisa

Amathambo akwindawo yesandla aba buthathaka ngenxa yobudala, ngakumbi ezihlahleni. Ukusebenzisa ibhendi yokumelana kwandisa amandla ethambo ngokubonelela amandla emisipha kunye nokuguquguquka kwindawo yesandla. 

Kwenziwa njani?

• Cinezela isiphelo esinye sebhendi yokumelana nonyawo lwakho lokunene.
• Bamba esinye isiphelo ngesandla sakho sokunene iingalo zakho zolule ngokupheleleyo.
• Goba isandla sakho kwaye ucinezele ingqiniba yakho emzimbeni wakho.
• Buyisela isandla sakho kwindawo yokuqala.
• Yenza oku kalishumi ngaphambi kokuba utshintshe izandla.

ukuphakamisa umlenze

Kwenziwa njani?

• Roll itawuli uyibeke emethini.
• Lala ngononophelo kwimethi. Lungisa itawuli esongiweyo ukuze kube kanye apho isinqe sakho sigoba khona.
• Phakamisa imilenze yomibini emhlabeni kwaye uguqe ngamadolo ukuze imilenze yakho ibe ngama-90 degrees. Le yindawo yokuqala.
• Yehlisa umlenze wakho wasekunene.
• Chukumisa umgangatho kwaye ubuyisele umlenze wakho wasekunene kwindawo yokuqala.
• Yenza okufanayo ngomlenze wakho wasekhohlo.
• Phinda le ntshukumo izihlandlo ezilishumi elinesihlanu.

Jikelezisa umzimba

Lo ngumsebenzi owomeleza umqolo.

Kwenziwa njani?

• Yima iinyawo zakho ziqelelene ngobubanzi besinqe.
• Beka iingalo zakho esifubeni sakho njengoko kuboniswe kumfanekiso.
• Phosa amagxa akho ngasemva kwaye ujonge phambili. Le yindawo yokuqala.
• Jika umzimba wakho ophezulu ngasekhohlo nasekunene.
• Yenza oku izihlandlo ezilishumi elinesihlanu.

umthambo wokuzolula

Kwenziwa njani?

• Bamba ibhendi yokumelana kwaye ulale phantsi kancinci kwi-mat.
• Bhinqa iteyiphu ezinyaweni zakho. Bamba isiphelo sebhendi kwaye wandise imilenze yakho kwaye uyigcine i-perpendicular ukuya phantsi. Le yindawo yokuqala.
• Gubha amadolo akho kwaye uwasondeze esifubeni sakho.
• Tyhila imilenze yakho emva kwindawo yokuqala.
• Yenza oku 10-15 amaxesha.

Umthambo wokuqinisa amagxa

Ngumsebenzi onceda ukuqinisa umqolo kunye nezihlunu ze-hip.

Kwenziwa njani?

• Lala kwi-mat kwaye ubambe ibhendi yokumelana. Gcina izandla zakho zibe ububanzi begxalaba kunye neenyawo zakho zithe tyaba emgangathweni malunga neemitha ezi-2 ukusuka esinqeni sakho.
• Gxotha isinqe sakho ukuya kwisilingi kwaye uqinise i-glutes yakho.
• Gcina izandla zakho zihlukene ngaxeshanye de izandla zakho ziphantse zichukumise umhlaba.
• Misa kancinci, yehlisa isinqe sakho kwaye ubuyisele izandla zakho kwindawo yokuqala.
• Yenza oku izihlandlo ezilishumi.

umthambo wokuqinisa i-hip

Lo msebenzi unceda ukunciphisa umngcipheko wokuphuka kwe-hip.

Kwenziwa njani?

• Hlala emethini. Gquba ibhendi yokumelana ngaphaya kwedolo.
• Lala ngecala lakho lasekunene, xhasa intloko yakho ngesandla sasekunene kwaye ubeke isandla sakho sasekhohlo kwi-mat.
• Bamba amathanga akho kwii-90 degrees kunye ne-shin yakho njengoko kuboniswe kumfanekiso.
• Phakamisa umlenze wakho wasekunene ukuya kwisilingi. Musa ukwandisa ixesha.
• Khuphela ngezantsi.
• Yenza oku izihlandlo ezilishumi phambi kokuba utshintshe amacala.

Ungakanani umthambo ekufuneka wenziwe?

Kuyimfuneko ukuba uqale ngokuphindaphinda i-8-10 kumsebenzi ngamnye. Kungcono ukuqhubela phambili kwiireps ezininzi kunye neeseti ngaphakathi kweveki. Ukwandisa umthambo rhoqo kunye nokuqina kunegalelo kumonzakalo. Ukuba umzimba wakho usengozini yokwenzakala, zinike ixesha lokuphumla phakathi kweentsuku zokuzilolonga.

Ukushwankathela;

I-Osteoporosis sisifo sethambo esibangelwa kukulahlekelwa yithambo emzimbeni, ungenzi amathambo aneleyo, okanye zombini. Oku kwandisa umngcipheko wokuqhekeka kunye nokulimala.

Ukuphazamiseka kwezempilo okuhlukahlukeneyo njengokuguga, ukutya okungalunganga, ukungasebenzi, utshintsho lwehomoni, uthintelo lwekhalori, amayeza athile, umhlaza, isifo seswekile kunye nezifo ezizimelayo zingoonobangela be-osteoporosis.

Umthambo, isondlo, iivithamin, kunye namayeza athile asetyenziselwa ukunyanga i-osteoporosis.

Umthombo: 1, 2, 3