Amathambo - isakhelo somzimba womntu, kodwa luhlala lubonakala nje, kwaye lukhuselekile ekukhuselweni nasekutshintsheni iminyaka. Ukomeleza amathambo kuya kunceda ukujamelana neengxaki ezikhulayo, kuquka. i-osteoporosis, i-arthritis nezinye izifo. Oku kunokwenziwa ngoncedo lwesondlo esikhethekileyo kunye nezilwanyana ezingathengiyo.
Izicubu zethambo - iimpawu zesakhiwo
I-skeleton eqinile yinkxaso yomzimba, kwaye kuyimfuneko ukubeka iliso kwimpilo yakhe ukususela kumncinane, ukulayisha kunye nomthwalo ophezulu, ukuchitha inani elifunekayo lezondlo kunye nokunyamekela imeko yamalungu. Kodwa ngaphambi kokuba uzibuze ukuba unokomeleza njani amathambo, kufuneka uqonde isakhiwo sabo. Isakhiwo sethambo ngalinye asiyifani. Iqukethe uhlobo oluthile lwezicubu ezixhumeneyo, ezenziwe ngoku:
- iiseli;
- isistim ehambayo;
- i-matrix - i-skeleton.
Iimpawu zesifuba luhlobo oluthe tye lwezitho zangaphakathi zomzimba: ukukhanya kunye nje okunamandla, okuqukethe iiseli eziphilayo, izinto zokwakha ezisisiseko. Uluhlu lwangaphandle lwamagqabha luhlanganiswe ngumbombo oqhathanisiweyo kunye nobunzima, okubizwa ngokuba yi-compact fabric. Ngaphakathi kungumzimba we-spongy bone - inkqubo yeentambo zamacwecwe.
Indlela yokuvavanya amathambo ngamandla
Ukuqonda ukuba isistim se-musculoskelet sidinga uncedo, unakho emva kweemviwo ezikhethekileyo - i-densitometry. Le nkqubo ikhuselekile kwaye ingenabuhlungu, iquka ukusebenzisa umshini we-X ukuhlalutya izicubu zethambo, ukuchonga ukucutha, ukuchithwa nezinye izinto. Ukuxilongwa kwangaphambili kunokunceda ukukhusela ukuphuhliswa kwezilwanyana ezinzulu, kubandakanya i-osteoporosis. Amancinci angaphezu kwama-45 kunye namadoda angaphezu kwe-50 anconywa ukuba ahlolwe ubuncinane kanye ngonyaka. Ungajonga njani ukunyamezela amathambo? Ngelishwa, oku akunakwenzeka, umntu uvakalelwa kuphela ngemiphumo yokunciphisa.
Yintoni eqinisa amathambo abantu?
Izifo ze-musculoskelet system aziqhubeki kuphela ngabantu abaneminyaka engama-35 ubudala, emva kweminyaka engama-35 ukuya kwimi-40 ubudala izicubu zethambo ziyeka ukukhula ngamandla. Indlela engalunganga yobomi ngokwenene ikhupha i-calcium emathanjeni. Utywala, ukutshaya, i-caffeine, ukusetyenziswa kakubi kwamnandi kunye nosawoti, amaqhekeza kunye nokuvuvukala kwamalungu, ukungasebenzi ngokwaneleyo komzimba - konke oku kuholele ekulahlekeni kwamavithamini kunye nokunyaniseka kwamathambo. Amathambo kufuneka aqiniswe ukususela ebuntwaneni, ebeka isiseko sophuhliso oluhambelana nomzimba.
Ziziphi iimveliso eziqinisa amathambo?
Isondlo esifanelekileyo sinika umzimba umlinganiselo ofanelekileyo wezondlo ukuphuhliswa nokulondolozwa kwamandla amathambo. Into ebaluleke kakhulu i-calcium, ukusilela kwayo kubonakala kuqala. Itholakala kwimveliso yobisi, imifuno, iklabishi, i-broccoli, iimbotyi, iibhontshisi. Ingxabano enkulu iphakamisa umbuzo: Ngaba ubisi luyabomeleza amathambo okanye akunjalo? Uphando lwezenzululwazi zaseSweden lubonise ukuba ukusetyenziswa ngokugqithiseleyo kunciphisa inkqubo yethambo, njengoko i-calcium isetyenziselwa ukuqhelanisa ukulinganisela kwe-acid-base.
Ngoko ufuna ntoni ukutya ukuqinisa amathambo? Ukutya okucebileyo kwizinto ezilandelwayo - i- magnesium , i-phosphorus, i-zinc, i-manganese, iprotheni, ii- vithamini D kunye neC. Iinkqubo ezomeleza amathambo ziqulethe ezi zinto zanele ngokwaneleyo ukuzalisa umgangatho wansuku zonke. Kucetyiswa ukubandakanya kwisondlo:
- maqanda;
- iimveliso zentlanzi;
- imifuno - iibhereyi, i-turnips, isipinashi;
- izithelo ze citrus;
- isibindi (inyama yenkomo, ingulube);
- imvana;
- izityalo (i-pancake, i-buckwheat, i-oatmeal);
- imbewu yamatope ;
- iifumba kunye nama-apricots omisiwe;
- Amantongomane (amanqatha, i-cashews, imisedare).
Yintoni i-vitamin eqinisa amathambo?
Iivithamini eziphambili ezomeleza amathambo yi-D kunye neCC. Okokugqibela kuyimfuneko ekwakheni i-collagen, enika amathambo ngokuguquguquka nokunciphisa umngcipheko weentambo. I-Vitamin D inceda i-calcium ukuba idlule emathanjeni amathambo. Oku kuyomeleza i-skeleton. Kanye kunye nokusetyenziswa kokutya okucebileyo kwevithamini kuya kuba luncedo ukuhlala elangeni ubuncinane imizuzu eyi-10-15 ngosuku.
Ziziphi izidakamizwa eziqinisa amathambo?
Ukuba amathambo ayabuthathaka, athathwe ngokunciphisa, kunokubakho isidingo sokuthatha amayeza, izongezo zokutya, ii-vitamin complexes ezikhuthaza impilo. Bangakwazi ukwahlukana kwiidakamizwa eziqinisa amathambo kunye nokunciphisa iimpawu zokuqala kwezifo. Kubantu beeminyaka ezahlukeneyo, banokuhluka. Eyona nto ibonwa kakhulu yiziyobisi:
- I-calcium kunye neempawu zayo zi-regulators ze-phosphorus-calcium metabolism kunye nomxholo ophezulu wezinto ezibalulekileyo.
- I-Bonviva, i-Osteokoa - iziyobisi eziboniswa ngokunciphisa emathiswini amathambo.
- I-Collagen Ultra kunye nezinye i-ejenti ezidibeneyo kunye ne-collagen.
- I-Gemmos, i-Emmo-vithamini kunye ne-mineral-organic complexes.
Indlela yokuqinisa amathambo ekhaya?
Kwaye ngaphandle kokusetyenziswa kwezakhiwo ezizodwa kunye neziyobisi, unokukrazula izifo zesistim ye-musculoskelet kwaye uzilungiselele umzimba ukuze uhlawule. Unokuqinisa njani amathambo kuwe? Kanye kunye nokutya okufanelekileyo, kufuneka ubeke umzimba wokuzilolonga ngokomzimba wolu suku. Ukuqinisa amathambo ngokuhlawula kuyindlela efanelekileyo. Ukuqeqeshwa kwamandla kuthwala iisifuba, izicubu zethambo zihlaziywa rhoqo, ziba namandla. Ukuqeqeshwa okufanelekileyo: ukuqeqeshwa kwamandla, ukuxhaswa kwempahla kunye nezixhobo zokuqeqesha ezemidlalo, ukuqhuba, ukuhamba ngebhayisikili, ukunqumla intambo.
Indlela yokuqinisa amathambo emva kokuphuka?
Ingqwalasela ngokukodwa kufuneka iqinise amathambo emva kokuphuka. Imveliso ecebile kwi-silicon iya kunceda ukubuyisela ubungqibelelo: ikholifulawa, isisiti, i-artichoke yaseYerusalem. (I-silicon inendima enkulu ekubunjweni kwamathambo, ngoko ke umlando wokuthi ibhiya equkethe iqinisa amathambo). Akufanele ulibale malunga ne-calcium kunye ne-vitamin C. Kwixesha elizayo, kufuneka udibanise ukuzivocavoca. Kwizigaba zokuqala, i-gymnastics inomdla kumanzi, ukusilalisa. Isilenze esonakalisiweyo sinokuphuhliswa kakuhle ngokuhlaja ibhola, esolula, usebenzise unyango. Ukuqiniswa kwamathambo okonakele kwenziwa phantsi kolawulo loogqirha.
Indlela yokomeleza amathambo kwi-osteoporosis?
Isifo se-skeletal sesigxina siholele ekunciphiseni kwintsipheko yethambo ngenxa yokunciphisa inani leebha nganye ngeyunithi yamathambo ngalinye, ukukhawuleka kwazo okanye ukuhlaziywa okupheleleyo. Ukuphelisa ubunzima, iindlela zonyango zisetyenzisiweyo:
- ukuthatha izidakamizwa ezikhethekileyo eziwenza inkqubo yokulungisa amathambo;
- ukusilalisa;
- Ukusebenzisa unyango.
Amanyathelo okukhusela ayilondolozi eso sifo, kodwa ingozi iyancitshiswa kakhulu. Ukomeleza amathambo kwi- osteoporosis kubandakanya:
- ukutya okunempilo;
- lawula umsebenzi we-hormonal system;
- ukupheliswa kobunzima obukhulu kunye nokugatya imikhwa emibi;
- imithwalo ye-static yansuku zonke (amandla);
- yokuphila.
Ukupheka kwamadoda ukuqinisa amathambo
Ukubuyiselwa komzimba ngeyeza elithile likhuselekile kwaye liphumelele. Iintlobo zeendlela zasekhaya ziye zavavanywa kwizizukulwana ezininzi. Ukuqiniswa kwamathambo kunye nezilwanyana zomntu kubandakanya ukusetyenziswa kwezinto ezinqamlekileyo, izicathulo, ama-creams kunye namafutha okugcoba ngokusekelwe kwiimveliso zendalo. Ukupheka okulula kwaye kunempumelelo:
- I-eggshell echithwe yinyani yokutya okunomdla, omnye umthombo we-calcium. Ukuhlanjululwa ngokucopheleleyo, omisiweyo, icutshulwa kwaye yongezwa kwi-cereal, iimveliso zobisi esinye isipuni. Kucetyiswa ukuba udle ekudleni kwasekuseni.
- I-oli ye-Fir , ihlanjululwe ngesikhumba, kwaye ukunyuka kwe-fir kukunceda ukuphilisa iintambo ngokukhawuleza, uphathe amanxeba. Nge-arthritis 10-15 g yeenaliti zityhala i-0.5 indebe yamanzi, ubilise ihafu yesixa, sebenzisa ukunyanzelisa.
- Amafutha kunye neendwangu zomama ezisetyenziselwa kwindawo echaphazelekayo, okanye ukumkelwa kwangaphakathi kwesi sixhobo, kukhuthaza ukuxuba kwamathambo. Utywala tincture uthathwa ngamaconsi angama-30 nge 100 ml yamanzi ngelixesha leentsuku ezili-10.
Ukuqinisa amathambo yinkqubo ende, efuna indlela edibeneyo. Nangona umntu ekhulile, emva kokuxhatshazwa kunye nezifo, isistim se-musculoskelet sisenokuhlala sempilweni - isakhiwo esithembekileyo somzimba. Ukuxhasa umntu wakhe kufuneka ngoncedo lwesondlo esifanelekileyo, ulawule amavithamini angenayo kunye nomthwalo olinganiselayo kumasipha.