Womeleza njani amathambo kwithuba lokuyeka ukuya exesheni

Ukutya kakuhle, ukutyala ukutya okune-calcium kunye nokwenza umthambo zizicwangciso-qhinga ezintle zendalo zokomeleza amathambo, kodwa kwezinye iimeko ugqirha wamayeza okanye ugqirha wezondlo unokucebisa ngokuthatha isongezelelo se calcium ukuqinisekisa amathambo omeleleyo kunye nokuthintela ukwaphuka kunye neengxaki zawo.

Ukuba owasetyhini ukrokrela iingxaki zamathambo, kuya kufuneka abone ugqirha ngokubanzi ukuba avavanye impilo yakhe yethambo ngovavanyo lwe-densitometry kwaye aqalise unyango olufanelekileyo, olunokubandakanya iziyobisi ezibuyisela i-hormone okanye izongezo zokutya.

Ukomeleza amathambo ngexesha lokuya exesheni, abafazi kufuneka:

• Yitya Ukutya okune-calcium eninzi kunye novithamini D ubuncinci amaxesha ama-3 ngemini: ukunceda ukomeleza ubunzima bamathambo kunye nokwenza amathambo omelele;
• Ziveze elangeni ngeeyure zokuqala zosuku kwaye ngaphandle kwe-sunscreen: kukhuthaza ukufunxwa ivithamin D, ukwandisa ifuthe calcium amathambo;
• Nika ukuthanda ukutya okunevithamini D, ezinje nge-Densia yogurt, iMargarine Becel, iParmalat Milk okanye amaqanda eGolden D: baphucula ugcino lwevithamini D, bandise ukufunxeka kwe-calcium ngamathambo;
• Zilolonge imizuzu engama-30 ngosuku: kunceda ekwenzeni amathambo omelele kwaye agcine ukuhamba kunye nokuguquguquka;
• Kuphephe ukutya ukutya okune-iron kwizidlo ezifanayo njengecalcium: ukufunxwa kwentsimbi kwenza ukuba kube nzima kwi-calcium ukungena emathanjeni.

Kubalulekile ukulandela ezi ngcebiso kuba, emva kokuyeka ukuya exesheni, kukho ilahleko enkulu yehomoni, ebangela ukwehla kwethambo kunye nokushiya amathambo ebhityile kwaye ebuthathaka. Ke, emva kokuyeka ukuya exesheni kuqhelekile ukubonakala kwe-osteoporosis, enokuthi ikhokelele ekuqhekekeni emathanjeni okanye ekuguqulweni komqolo, kubuyiswe umva.

Bukela le vidiyo ilandelayo ukuze ufumanise ukuba yintoni enye onokuyenza ukuze uqiniseke ngamathambo omeleleyo kwaye asempilweni kunye nesazi sezondlo uTatiana Zanin kunye nomzimba womzimba uMarcelle Pinheiro:

Ukuxhasa unyango, kuyacetyiswa ukuba abasetyhini bakuphephe ukutshaya okanye ukusela iziselo ezinxilisayo, kuba banciphisa ukufunxeka kwecalcium kunye novithamini D ngumzimba.