Kungashiwo ukuthi nsuku zonke umuntu omusha nohlukile ucabanga ukuqala uhlelo lokunciphisa isisindo noma ukudla ukuze afinyelele umzimba wakhe ofanele, azizwe engcono ngaye, noma mhlawumbe enze kanjalo ngezizathu zempilo . Kodwa-ke, ngale kwesibuko kanye nesilinganiso, kubalulekile ukuqonda okwenzekayo emzimbeni, ikakhulukazi emathanjeni , emalungeni , nasemisipheni , lapho isisindo sishintshashintsha ngokuzumayo noma kancane kancane.
Ukwehla kwesisindo kungathinta kabi amandla amathambo nemisipha yethu; akufanele sigxile kuphela ekulahlekelweni kwamafutha emathangeni ethu, ezinqeni nasesiswini. Kudingeka sibheke ngale kwalokho futhi sicabangele ngokucophelela impilo yonke yamathambo namalunga ethu . Uma isisindo somzimba singekho ezingeni elifanele, lonke uhlelo lwemisipha (amathambo, imisipha, imisipha, imisipha, imisipha, namalunga) lubhekana nezinguquko ezingaba wusizo noma zibe yingozi, kuye ngokuthi ukwehla noma ukukhuluphala kwenzeka kanjani.
Uma imizimba yethu ingasenawo amandla, ukudla okuqinile kuzokwenza umzimba uthole amandla owadingayo emathanjeni, emathanjeni nasemisipheni. Ukuze uvimbele lokhu, faka njalo ukudla okune-calcium eningi ekudleni kwakho , njengemikhiqizo yobisi nemifino, futhi uqinisekise ukuthi udla amaprotheni ne -vitamin D okwanele , okuyisihluthulelo sokugcina imisipha kanye nobuningi bamaminerali emathanjeni.
Yehlisa isisindo ngempilo
Ukwehlisa isisindo ngokuphindaphindiwe kukho konke ukuphila kwethu kungaba nomthelela omkhulu uma singakwenzi ngokuhlakanipha. Nakuba kuvame ukukholelwa ukuthi ukwehlisa isisindo kuzonciphisa ukucindezeleka kwamathambo, ucwaningo ngalesi sihloko lukhombisile ukuthi kokubili amathambo nemisipha kungahlupheka kakhulu uma ukwehlisa isisindo kushesha kakhulu, kuvinjelwe kakhulu, noma kuhambisana nendlela yokuphila yokuhlala phansi.
Ngakolunye uhlangothi, ukukhuluphala ngokweqile noma ukukhuluphala ngokweqile nakho kudala inkinga ohlelweni lwemisipha. Ikhilogremu ngayinye eyengeziwe esiyithwalayo ikhulisa kakhulu ingcindezi emalungeni athwala isisindo, njengamadolo , izinqe , nomgogodla . Kulinganiselwa ukuthi ngekhilogremu ngayinye eyengeziwe yesisindo somzimba, amandla la malungeni atholakalayo lapho ehamba, ekhuphuka izitebhisi, noma emi isikhathi eside aphindaphindwa kaningana, okwandisa ukuguguleka kwe-cartilage futhi kukhuthaza ukuthuthukiswa kwe -osteoarthritis kanye nobuhlungu bamalunga.
Njengoba isikhathi sihamba, umzimba uphinde ubhekane nezinguquko zemvelo: imisipha iyalahleka (i-sarcopenia), amathambo angancipha (i-osteopenia noma i-osteoporosis), futhi amalunga ayaqina. Uma lezi zinguquko zihambisana nokwanda kwamafutha omzimba noma ukuguquguquka kwesisindo okuqhubekayo, ingozi yokuphuka , ukuwa , nezinkinga zokuhamba iyanda kakhulu.
Ukwehlisa isisindo, kufanele ukwenze ngendlela enempilo, ngaleli nothi:
- Yehlisa isisindo ngokuma kancane kancane futhi kancane kancaneUma kulandelwa ukudla okuqinile kakhulu, amandla athathwa emathanjeni, emathanjeni nasemisipheni, okubangela ukuguguleka okukhulu futhi kube lula ukulahlekelwa ubuningi bamaminerali emathanjeni.
- Kumele zenziwe ukudla okunomsoco nokunomsocookuhlanganisa amaprotheni anele, amafutha anempilo, ama-carbohydrate ayinkimbinkimbi, amavithamini namaminerali, okugwema ukuntuleka okuthinta amathambo nemisipha.
- Uma udla amakhalori ambalwa, amafutha, namaprotheni, inkomba ye- i-vitamin D Kuzoncipha kakhulu, kanye namazinga e-estrogen, okungasheshisa ukususwa kwamaminerali emathanjeni futhi kwandise ingozi ye-osteoporosis.
- Futhi, uma uneminyaka yobudala ye- ukuya esikhathini Kumelwe kuqashelwe kakhulu, ngoba ukwehla kwemvelo kwe-estrogen kakade kusiza ekunciphiseni amathambo futhi inhlanganisela yokudla okunamandla kanye nendlela yokuphila yokungahlali phansi yenza inkinga ibe yimbi kakhulu.
Akukho ukudla okumangalisayo; ukudla kumele kuklanyelwe umuntu ngamunye , kucatshangelwa iminyaka yakhe, indlela yakhe yokuphila, isimo sakhe samahomoni, ukwakheka komzimba (umzimba wakhe omncane nokhuluphele), kanye nemigomo yakhe. Noma yikuphi ukudla okunemingcele kungaba yingozi ngoba, naphezu kokwehla kwesisindo, impilo yethu isengozini, ikakhulukazi leyo yesistimu yemisipha nemisipha.
Imiphumela yokukhuluphala nokulahlekelwa isisindo emathanjeni, emisipheni, nasemalungeni
Uma isisindo sikhula ngaphezu kwezinga elinempilo, amafutha amaningi emzimbeni awagcini nje ngokugcinwa ngaphansi kwesikhumba; futhi athinta nemisipha namathambo . Isisindo esiningi siphakamisa umthwalo wokusebenza emalungeni, okungathi, ekuqaleni, kubonakale kuwusizo emathanjeni, kodwa izicubu zamafutha amaningi zikhiqiza isimo sokuvuvukala okungapheli, okuphansi okukhuthaza ukumuncwa kwamathambo futhi kubuthakathaka uhlaka lwamathambo.
Kubantu abanokukhuluphala ngokweqile, isimo esibizwa ngokuthi i-sarcopenic obesity singakhula , lapho amafutha enyuka khona kodwa imisipha yehla ngokulingana. Lokhu kuholela emandleni amancane, ukulinganisela okubi, kanye nokuwa okuningi, kanye nokuvikelwa kwamathambo okuncishisiwe kanye nengozi ephezulu yokuqhekeka . Imisipha eqinile ivikela amathambo, futhi lapho imisipha yehle, umthelela wokuwa ngakunye kanye nobunzima ngabunye budluliselwa kakhulu emathanjeni.
Izicubu zamafutha zisebenza njengesitho se-endocrine, zikhulula izinto (ama-adipokines nama-cytokines avuvukalayo) angashintsha ukuvuselelwa kwamathambo ngokuvuselela ama-osteoclast ( amangqamuzana aphula amathambo) futhi anciphise ikhwalithi yamathambo ngokuhamba kwesikhathi. Lapho isisindo sishintsha ngokuphindaphindiwe ngokudla okunempilo, umzimba uyashintshana phakathi kwezinkathi zamafutha amaningi kanye nezigaba zokuvinjelwa, okungabangela ukulahlekelwa isisindo somzimba, izinguquko ekubunjweni kwamathambo, kanye nobuthakathaka obukhulu.
Ngakolunye uhlangothi, isisindo esiningi siyinkinga eqondile yamalunga athwala isisindo . Ukucindezeleka okukhulu okwenziwa yisisindo ezicutshini ezixhumeneyo ezizungeze amalunga kuyimbangela eyinhloko yokuvuvukala , ukuvuvukala , nobuhlungu. Lezi zinhlobo zokungakhululeki zingaholela ekulimaleni okuvamile njenge- tendinitis noma izinkinga ezinkulu kakhulu njenge- bursitis , ukuvuvukala kwamasaka agcwele uketshezi okuvikela imisipha kanye nemisipha esinqeni, ehlombe, noma edolweni, okungabangela ukukhubazeka.
Uma sihlaziya konke lokhu, kuba sobala ukuthi iziguli ezikhuluphele kakhulu azigcini nje ngokulimaza amathambo namalunga azo kancane kancane, kodwa futhi zinciphisa kakhulu ukuhamba kwazo futhi zithinte kabi ikhwalithi yokuphila kwazo kanye nemikhuba yazo yansuku zonke. Ngokufanayo, labo abanciphisa isisindo ngamandla amakhulu, ngaphandle kwamaprotheni anele, i-calcium, i-vitamin D, kanye nokuzivocavoca, nabo bangafaka engcupheni ubuqotho bamathambo nemisipha.
Imiphumela yokudla okungalungile kanye nokukhuluphala ngokweqile empilweni yamathambo
Lokhu kudla okwenzelwe ukwehlisa isisindo ngokushesha kunemiphumela ecacile empilweni iyonke kanye nempilo yamathambo:
- Isimo sengqondo siyawohloka, njengoba ubuchopho buthola amandla amancane nezakhamzimba, futhi ukucasuka, ukukhathala okukhulu, kanye nokuntuleka kwesisusa sokuhlala usebenza ngokomzimba kungase kubonakale.
- Isisindo esilahlekile siphinde sitholakale ngokushesha, ngokuvamile sinamafutha amaningi kanye nemisipha embalwa, okulimaza ukwakheka komzimba futhi kushintsha ibhalansi phakathi kwesisindo esingenamafutha kanye nesisindo samafutha esithinta kakhulu amathambo.
- Amathumbu ethu ayahlupheka futhi amandla esimiso sethu sokuzivikela komzimba ayancipha. amathambo nemisiphangoba kuphazamisa ukumuncwa kwezakhamzimba ezibalulekile futhi kushintsha ukuvuselelwa kwamathambo.
Ngakolunye uhlangothi, ukugcina isisindo esiningi ngokweqile ngokuhamba kwesikhathi nakho kulimaza uhlaka lwamathambo. Ukukhuluphala kwandisa amathuba okuba ne-osteoporosis kanye ne -osteoarthritis , kanye nobuhlungu bomhlane , ama-disc e-herniated, ukuvuvukala kwamalunga, kanye nesidingo sokufakelwa izinqe noma idolo. Ngaphezu kwalokho, isisindo esengeziwe senza ukunyakaza kube nzima kakhulu, senza ibhalansi ibe yimbi kakhulu, futhi kwandisa ingozi yokuwa —inhlanganisela eyingozi kubantu abanamathambo abuthakathaka.
Njengoba singabona, kokubili ukukhuluphala ngokweqile kanye nokwehla kwesisindo okusheshayo nokungahleliwe kahle kuyinkinga enkulu emathanjeni ethu. Ngenxa yalesi sizathu, ochwepheshe bezokudla okunempilo kanye nokukhuluphala bagcizelela isidingo sokwamukela amasu okunciphisa isisindo kancane kancane, enzelwe wena, futhi aqhubekayo avikela imisipha namathambo ngokudla okwanele kwezakhamzimba kanye nokuzivocavoca umzimba njalo.
Indima yokuzivocavoca umzimba ekuvikeleni amathambo
Ukuvivinya umzimba kubalulekile uma ufuna ukwehlisa isisindo ngenkathi unakekela impilo yamathambo namalunga akho. Akusizi nje kuphela ukulawula isisindo, kodwa futhi kunegalelo ekwakheni amathambo aqinile ebuntwaneni nasebusheni, kuvimbele ukulahlekelwa amathambo ebudaleni, futhi kugcine imisipha isebenza, okunciphisa ingozi yokuwa nokuphuka.
Imisebenzi edinga ukuthwala isisindo (njengokuhamba ngokushesha, ukugijima, ukukhuphuka izitebhisi, ukudansa, noma ukudlala imidlalo ye-racquet), izivivinyo zokuqeqesha amandla (ezinezisindo, amabhande okumelana, noma ukusebenzisa isisindo sakho somzimba), kanye nokuqeqeshwa kokulinganisela (ukuhamba ezindaweni ezingazinzile, i-tai chi, i-lunges, noma izivivinyo ezithile zokuthuthukisa ukuzinza) zinconywa kakhulu. Le nhlanganisela iqinisa amathambo nemisipha, ithuthukisa ukuma, futhi inciphisa ingozi yokuwa.
Izincomo ezijwayelekile zabantu abadala ziphakamisa okungenani imizuzu eyi-150 yokuzivocavoca ngamandla aphakathi ngesonto , noma imizuzu engama-75 yokuzivocavoca ngamandla, kuhlanganiswe nezikhathi ezimbili zokuqinisa imisipha ngesonto. Kwabadala asebekhulile, abesifazane abaseminyakeni yokuthomba, kanye nabantu abanezifo ezingamahlalakhona, ukuzivocavoca kufanele kulungiselelwe izidingo zomuntu ngamunye, kodwa njalo kugcinwe izinga lomsebenzi elivikela amathambo ngaphandle kokucindezela amalunga ngokweqile.
Nini ukubona uchwepheshe nokuthi ungabhekana kanjani nokwelashwa
Okungcono kakhulu, kufanele uthintane nodokotela noma ithimba elingochwepheshe kwezokudla okunempilo kanye nokulawula isisindo ukuze udale ukudla okucebile ngamavithamini nezakhamzimba, okufanelana nesimo sakho sempilo kanye nemigomo, ukuqinisekisa ukuthi impilo yakho ayikaze ibe sengozini. Ngaphambi kokuqala noma yikuphi ukwelashwa, kungaba ukudla okwenzelwe wena noma ezinye izindlela ezihlobene nokunciphisa isisu, kubalulekile ukuvakashela isikhungo esikhethekile ukuze unqume isimo sakho sangempela sempilo.
Uma usufike ekubonisaneni, isinyathelo sokuqala kuzoba ukunquma i-Body Mass Index (BMI) yakho , futhi uma kungenzeka, ukwakheka komzimba wakho. Lolu lwazi luzokusiza ekunqumeni ukuthi ukhuluphele yini, ukhuluphele kakhulu, noma usengozini yokungondleki kahle okungathinta amathambo nemisipha yakho, futhi unqume ukuthi ukudla nokuzivocavoca kuphela kuzokwanela noma ukuthi kudingeka ukwelashwa okuthuthukile yini.
Indlela ehamba kancane kancane, enezinguquko eziqhubekayo neziqhubekayo ekudleni nasendleleni yokuphila, iyindlela ephephile yokunciphisa isisindo ngaphandle kokulimaza uhlaka lwakho lwamathambo. Ukusekelwa ochwepheshe bezempilo, kanye nomndeni, abangane, noma amaqembu okusekelana, kwandisa amathuba okuphumelela futhi kwenza kube lula ukugcina imikhuba enempilo isikhathi eside.
Ukugcina isisindo esinempilo ngokudla okulinganiselayo, ukuvivinya umzimba njalo, kanye nokuhlolwa njalo kwezokwelapha akusizi nje kuphela ukuthuthukisa umzimba wakho kodwa futhi kulondoloza impilo yamathambo akho, imisipha, namalunga , kunciphisa ingozi yobuhlungu, ukungasebenzi kahle, kanye nokuphuka kwamathambo esikhathini esizayo.