Ukucinga ngesondlo esifanelekileyo kunye nomsebenzi wokwenyama, sinokuphinda siphumelele injongo yokulahlekelwa ubunzima ngelihlobo kunokunyamekela impilo ngekamva. Nangona kunjalo, izibalo zibakhuthaza: ngaphezu kwama-25% abantu baseMelika abaphendula bathi ukunyuka okuthe xaxa kubo akusiyo isizathu esiyinhloko sokuya kwiklabhu yezemidlalo. Okokuqala, bafuna ukugcina impilo yabo nenempilo kwiminyaka emininzi. Kodwa isimo samathambo eneminyaka engama-20 ukuya kwe-30, ngokweengxelo ezifanayo zicingwa ngabambalwa. Ukufikelela kwiminyaka ethile, asinayo nayiphi na ingxaki: ngaphandle kokuba emva kwexesha elide lokusebenza, inqeni iyacima, okanye ukuhamba kwizithende zakhe kuya kugqitywa ngokungaphumeleli kokungena kwi-"ukuphakama" kunye nokuchithwa. Nangona kunjalo, isithintelo esifike ngexesha siya kusisindisa kwiingxaki ezinzulu emva koko kwaye sigweme i-osteoporosis.
Amathambo afana nama-muscle: ukususela ekuzikhandla ngokomzimba baqina ngakumbi, kwaye xa bengabikho i-atrophy. Nokuba ukutya okwaneleyo kwekhalsiyumu kunye nokuphila okungekho nto kunokusindisa ekulahlekelweni kwamathambo. Umzimba wesintu unamathambo angama-206 kunye namalungu angama-230. Ukubunjwa kwethambo lesiswini kubangelwa kwiminyaka engama-25 ukuya kwe-30. Emva koko, ubuninzi beethambo zethambo buqala ukuncipha kancane. Ukuba ulahlekelwa yinto eninzi, uya kuphuhlisa i-osteoporosis. Enyanisweni, sele ibizwa ngokuba "sesifo seshumi elidlulileyo," nangona kungenjalo ngokupheleleyo. Le nxalenye yenkqubo yokuguga yemvelo yomzimba, into eqhelekileyo. Kodwa okwangoku kubalulekile ukucinga ngokungavumeli i-osteoporosis ukuba iphuhlise. Unikwa ithuba lokuqinisa amathambo akho ngesondlo esifanelekileyo kunye nokuzilolonga.
Indlela yokuphila
Impilo yeThambo, njengalowo nxalenye yomzimba wethu, kufuneka igcinwe. Ukuze bahlale bomelele, kubalulekile ukuba bathathe inxaxheba kwimfundo yenyama kunye nokuzilolonga. Zokukhusela. Ukuze ugcine isifo esifanelekileyo, akudingeki ukuba usebenzise izixhobo eziyinkimbinkimbi. Kwanele ukunika imizuzu engama-30-35 yemizuzu yemini ye-cardio ye-medium intensity. Hamba ukuhamba, ukugijima, ukuhamba ngebhayisikili kunye nentenethi. Njengoko uyazi, indlela efanayo yokuphila yandisa ingozi yokulimala kwethambo. Eyona ndawo ixhaphakileyo yilezi zichithwa okanye ziphazamiseka. Ukutya okucebile kwiivithamini kunye nezinto ezikulandeleyo kuya kukunceda uqine amathambo kunye namathambo.
1. Ubisi kunye neemveliso zobisi. Ziqulethe inani elikhulu le-calcium. Ngaphezu koko, ngaphandle kwezi mveliso, akunakwenzeka ukuba umntu athole inani elifunekayo le-calcium ngokutya.
2. Imifino (iparsley, idill, njl njl.). Izityebi ezibalulekileyo kwiivithamini C, B1, B2, K, E kwaye ziqulethe izinto ezifana neetalicum, i-potassium, isinyithi, i-phosphorus, eqinisweni, iyonke i-vitamin complex.
3. Iintlanzi zaselwandle, i-caviar, isibindi kunye namaqanda ezinqamlezo ezininzi ziqulethe iivithamini D, ezenza ngcono ukutyunjwa kwe-calcium kunye nokwandisa umzimba.
4. Ubisi, inyama, amaqanda kunye nosanhlamvu. Ziqulethe i-phosphorus, ngaphandle kokuba kuphuhliso oluqhelekileyo lwentliziyo kunye namathambo akunakwenzeka.
5. I-currant ebomvu, inja yavuka kunye neeritrus. Ukusilela kwe-ascorbic acid kuholele ekuphukeni kwe-collagen synthesis of tissue tissue, ngoko ke ungenisa ekutya ukutya okucebile kwi-vitamin C.
6. Zheleobraznye izitya, intlanzi kunye nesoya. Ezi zokutya zizityebi kwi-amino acid ezifana ne-lysine. Ithatha inxaxheba kwindlela yokwenza amathambo kunye nokugcinwa komsebenzi weyunithi kunye nokubuyiselwa.
Ukungabi ne-calcium emzimbeni
Uphando olutsha luye lwabonisa ukuba abafazi banamhlanje badla malunga ne-400 mg ye-calcium ngosuku, kanti ubuncinci abanconywa kwabasetyhini abaneminyaka eli-19 ukuya ku-49 ngu-1000 mg. Ukukhusela i-osteoporosis kunye nokuqinisa amathambo, kunele ukubuyisela ezinye iimveliso kunye nezo ziqukethe i-calcium kunye ne-phosphorus, kuba zizona ziyinxalenye yamathambo. Oku kubaluleke kakhulu kulabo abachaphazelekayo kwimidlalo. Thatha izongezelelo zamaminerali kuphela xa kuyimfuneko. Izinyathelo zokukhusela: Ukuba uthanda ubisi, iingxaki zakho zixazululwa. Kwaye kunye nemveliso yeoli ephantsi iqukethe inani elaneleyo le-calcium. Ungaphuzi ubisi - kuquka ukutya kwakho nezinye iimveliso zobisi, umzekelo, i-yoghurts, i-cheeses, i-milkshakes. Kodwa ngekhilimu ne-bhotela, ungasuswa: kuzo i-calcium inomgangatho ophantsi. Ukuba ungathandabuzi ngamalungu akho aphilileyo, amathambo kunye nezihlunu, unokuzijonga ekhaya.