Ukucabanga ngokudla okunempilo nokusebenza komzimba, singase siphishekele umgomo wokulahlekelwa isisindo ehlobo kunokunakekela impilo ngekusasa. Kodwa-ke, izibalo ziyakhuthaza: abangaphezu kwama-25% abaphendulayo baseMelika bathi isisindo esingeziwe kubo asiyona isizathu esiyinhloko sokuya eklabhu yezemidlalo. Okokuqala, bafuna ukugcina impilo yabo nenhlalakahle yabo iminyaka eminingi. Kodwa isimo samasaka eneminyaka engu-20-30, ngokusho kwezibalo ezifanayo kucatshangwa ngabambalwa. Kuze kube sesikhathini esithile, asinayo izinkinga kuso: ngaphandle kokuthi usuku olude lokusebenza, isinqe sizama, noma ukuhamba ngezintethe zakhe kuzophela ngokufika okungenakuphumelela kusukela "ukuphakama" nokususwa. Kodwa-ke, ukuvimbela ngesikhathi esifanele kungasisindisa ezinkingeni ezinzima emva kwalokho futhi sigweme ukuphuza i-osteoporosis.
Amangqamuzana afana nemisipha: kusukela ekuzikhandla ngokomzimba baqina, futhi lapho bengekho khona i-atrophy. Ngisho nokudla okwanele kwe-calcium nokuphila okungahambi kahle ngeke kukusindise ekulahlekelweni kwamathambo. I-skeleton yomuntu iqukethe amathambo angu-206 namalungu angu-230. Ukwakhiwa kwe-bone mass mass kwenzeka eminyakeni engu-25-30. Ngemuva kwalokho, ubukhulu bezincuba zethambo buqala kancane kancane. Uma ulahlekelwa yizo eziningi, uzohlakulela i-osteoporosis. Eqinisweni, sekuye kwabizwa ngokuthi "isifo seminyaka eyishumi edlule," nakuba kungenjalo ngokugcwele. Lokhu yingxenye yenqubo yokuguga yemvelo yomzimba, into ejwayelekile kakhulu. Kodwa okwamanje kubalulekile ukucabanga ngokungavumeli i-osteoporosis ukuthuthukisa. Uphiwa ithuba lokuqinisa amathambo akho ngokudla okunempilo nokuzivocavoca.
Indlela yokuphila yama-sedentary
Impilo ye-Bone, njenganoma iyiphi ingxenye yomzimba wethu, kumele igcinwe. Ukuze bahlale behlala isikhathi eside, kubalulekile ukuthi bahlanganyele emfundweni yemvelo nokuzivocavoca. Izinyathelo zokuphepha. Ukuze ulondoloze i-skeleton enempilo, akudingeki usebenzise izivivinyo eziyinkimbinkimbi. Kwanele ukunikeza imizuzu engama-30-35 umthwalo we-cardio wosuku oluphakathi kwansuku zonke. Hamba ukuhamba, ukugijima, ukuhamba ngebhayisikili kanye ne-tennis. Njengoba wazi, indlela efanayo yokuphila esebenzayo yandisa ingozi yokulimala amathambo. Okuvamile kulezi zihlukaniswa noma izivunguvungu. Ukudla okunezakhi zamavithamini nezindlela zokulandelela kuzokusiza uqinise amathambo namasipha.
1. Imikhiqizo nemikhiqizo yobisi. Zine-calcium enkulu kakhulu. Ngaphezu kwalokho, ngaphandle kwemikhiqizo, akunakwenzeka ukuba umuntu athole inani elidingekayo le-calcium ngokudla.
2. Imifino (i-parsley, i-dill, njll). Icebile amavithamini abalulekile C, B1, B2, K, E futhi iqukethe izakhi eziwusizo ezinjenge-calcium usawoti, i-potassium, i-iron, i-phosphorus, eqinisweni, eyinkimbinkimbi enamaminerali amaningi.
3. Izinhlanzi zasolwandle, i-caviar, amaqanda namaqanda ezinqwabelweni ziqukethe i-vitamin D, eyenza ngcono uketshezi lwe-calcium futhi yandisa ingculazi.
4. Ubisi, inyama, amaqanda kanye nosawoti. Ziqukethe i-phosphorus, ngaphandle kokuthi ukuthuthukiswa okuvamile okuvumelanisa ubuchopho namathambo akunakwenzeka.
5. Black currant, inja rose kanye citrus. Ukuntuleka kwe-ascorbic acid kuholela ekwephuleni i-collagen synthesis yamathisamu esithambo, ngakho-ke ungene ekudleni kokudla okunevithamini C.
6. Zheleobraznye izitsha, inhlanzi ne-soy. Lokhu kudla kugcwele i-amino acid efana ne-lysine. Ihlanganyela ekwakheni amathambo nokulondolozwa komsebenzi wezinto zokwakha kanye nokubuyiselwa.
Ukungabi ne-calcium emzimbeni
Ucwaningo lwamuva luye lwabonisa ukuthi abesifazane basimanje badla cishe u-400 mg we-calcium ngosuku, kanti ubunconywa abanconyelwe kwabesifazane abaneminyaka engu-19-49 bangama-1000 mg. Ukuze kuvikelwe ukwelashwa kwe-osteoporosis nokuqinisa amathambo, kwanele ukubuyisela imikhiqizo ethile nalawo aqukethe i-calcium ne-phosphorus ngaphezulu, ngoba yizona eziyinhloko yamathambo. Lokhu kubaluleke kakhulu kulabo abathintekayo ezemidlalo. Thatha izithako zamaminerali kuphela uma kudingekile. Izinyathelo zokuphepha: Uma uthanda ubisi, izinkinga zakho zixazululwa. Futhi ngisho nomkhiqizo ophansi we-fat uqukethe inani elanele le-calcium. Ungaphuzi ubisi - faka ekudleni kwakho kweminye imikhiqizo yobisi, isibonelo, ama-yoghurts, ama-cheeses, ama-milkshakes. Kodwa nge-ukhilimu ne-bhotela, ungathathwa: kulokho okuqukethwe kwe-calcium kuphansi kakhulu. Uma ungabaza ngamajoyina akho enempilo, amathambo nemisipha, ungayihlola ekhaya.