Ungabuyela njani kwimeko yokwaphuka ngokukhawuleza

Umxholo

• 1. Kuphephe ukwenza iinzame
• 2. Yitya ukutya okune-calcium nevithamin C eninzi
• 3.Nyusa amanqanaba e-vitamin D
• 4. Ukuthatha i-collagen
• 5. Ukwenza unyango lomzimba

Ixesha elipheleleyo lokufumana kwakhona ukwaphuka kunokuba ziintsuku ezingama-20 ukuya kwiinyanga ezi-6 okanye nangaphezulu, kuxhomekeke kubudala bomntu kunye nokukwazi ukubuyela kwimeko yesiqhelo. Ngokubanzi, abantwana bayachacha kukophuka kungaphelanga neenyanga ezimbini kunye nabantu abadala kwaye kungathatha unyaka omnye ukubuyela kwimeko yesiqhelo, ngakumbi xa kufikwa kukwaphuka kwi-femur, umzekelo.

Eli xesha liphinde lihluke ngohlobo lokuqhekeka ngenxa yokuba iziqhekeza ezivulekileyo okanye ezihamba phambili zithatha ixesha elide ukuphilisa ngokupheleleyo, kwaye omncinci umntu, unamandla amakhulu okubuyiselwa kwamathambo kunye nokulungiswa kwakhona.Ukunyanzelwa ixesha elide kubantu abadala kunokwenza mandundu i-osteoporosis, nangona kunjalo, kubalulekile ukuhlala kwisamente ukuze ithambo lidityaniswe.

Ezinye iingcebiso ezinokunceda umntu ukuba achache ngokukhawuleza ekwaphulweni zezi:

1. Kuphephe ukwenza iinzame

Kubalulekile ukuba umntu aphephe ukwenza iinzame ezininzi esebenzisa ilungu eliqhekekileyo, kuba ngale ndlela kunokwenzeka ukuthanda ukuphiliswa kwethambo kunye nokunciphisa ixesha lokuhamba kunye nexesha lokufumana kwakhona. Ke, kunokuba yinto enomdla ukuba umntu aphumle umlenze ongenawo amandla kwindawo ephezulu, ukuthintela ukudumba nokukhawulezisa ukuchacha.

Kwelinye icala, ayikhuthazwa into yokuba umntu aphumle ngokupheleleyo, kuba kungenza ukuba ilahleko yemisipha yendawo ibe lukhuni kunye nelungu, elinokubangela i-hypotrophy yemisipha kunye nokunciphisa uxinano, kuthanda ukwenzeka yokuqhekeka ngakumbi.

Ke, ezinye izinto ezinokwenziwa kwaye ezingadingi mzamo kukuhambisa iminwe yakho izihlandlo ezininzi ngemini xa ingalo, isandla okanye umlenze zinganyanzelekanga, kwaye ubeke indawo echaphazelekayo kwisitya esinamanzi ashushu kwaye wenze umthambo ngelixa emanzini.inokunceda, njengoko amanzi afudumeleyo aya kunciphisa uvakalelo lwentlungu kwaye iintshukumo ziya kwenziwa ngokulula.

2. Yitya ukutya okune-calcium nevithamin C eninzi

Ngexesha lokubuyisela kwimeko yesiqhelo, kuyathakazelisa ukonyusa ukusetyenziswa kokutya okune-calcium eninzi, kuba le minerali inceda ukwandisa uxinano lwamathambo kwaye ngenxa yoko ithanda ukuphiliswa. Ke, kunokucetyiswa ukuba kwandiswe ukusetyenziswa kobisi kunye neemveliso zobisi, iavokhado kunye nebroccoli, umzekelo. Yazi okunye ukutya okune-calcium eninzi.

Ukongeza, ukusebenzisa imithombo yokutya eyongezelelekileyo ye-vitamin C ikwanceda ukuba iphinde ikhawuleze ikhule ngenxa yokuba le vithamini, ngenxa yeempawu zayo, inokusebenza ukukhuthaza ukwenziwa ngokutsha kwazo zonke izicwili. Ke, kubalulekile ukuba utye ukutya okunje ngeorenji, ilamuni, iacerola kunye nenanin, umzekelo. Jonga ezinye iindlela zokutya ezityebileyo ku-vitamin C.

Kukwabalulekile ukuba ngexesha lokuchacha, umntu uyaziphepha iziselo ezinxilisayo kwaye anciphise inani leswekile elisetyenzisiweyo emini, kuba oku kungaphazamisa ngokuthe ngqo ukuphilisa amathambo kwaye kwandise ixesha lokubuyisela.

3.Nyusa amanqanaba e-vitamin D

I-Vitamin D idlala indima ebalulekileyo emzimbeni kwaye ikwanceda kwinkqubo yokufakwa kwecalcium emathunjini kwaye ikungenise ukungena kwale minerali emathanjeni. Ke, kubalulekile ukuba amanqanaba e-vithamini D anyuswe ngexesha lokufumana kwakhona ukuze ukuphilisa kwenzeke ngokukhawuleza.

Ke, ukonyusa amanqanaba evithamini D emzimbeni, kuyacetyiswa ukuba uhlale ubuncinci imizuzu eli-15 ngemini uvezwe lilanga, ukongeza ekonyuseni ukutya okutyebileyo kule vithamini, njengentlanzi, iqanda leqanda, ukutya kwaselwandle, ubisi kunye nokuphuma, umzekelo.

Jonga le vidiyo ilandelayo ukuze ufumane ezinye iingcebiso malunga nokonyusa amanqanaba evithamini D:

4. Ukuthatha i-collagen

Kwezinye iimeko, isondlo okanye i-orthopedist ingancoma ukusetyenziswa kwe-collagen ukukhuthaza ukuphilisa nokunciphisa ixesha lokubuyisela. Olu ncediso luboniswa ikakhulu xa ukwaphuka kwenzeka kufutshane nomdibaniso othile okanye xa kubandakanya indibaniselwano, kuba i-collagen iqinisekisa ukwenziwa ngokukhawuleza kwezicubu ze-cartilaginous, ukuthanda ukuphilisa.

5. Ukwenza unyango lomzimba

I-Physiotherapy iboniswa ikakhulu emva kwexesha lokuhamba, xa ukwaphuka kwakunzima kakhulu kwaye kwakukhona ukungahambi ixesha elide. Ke, i-physiotherapy inokunceda ekubuyiseni ngokupheleleyo amandla emisipha kunye nokuhamba ngokudibeneyo, ukunceda umntu ukuba achache ngokukhawuleza.

Umdibaniso ongenamlinganiso udla ngokuba ngqongqo kakhulu kwaye ukubuyisa intshukumo yawo kuyacetyiswa ukuba kwenziwe umthambo wokudibanisa ngokudibeneyo kunye nokomeleza imithambo kubalulekile ukuba umntu achache ngokupheleleyo.

Ngokubhekisele ekubuyiseleni ngokupheleleyo ukwaphuka, kubalulekile ukuba ubuthathele ingqalelo ubuzaza bokwaphuka kunye nexesha lokuhamba. Rhoqo umntu obekade esebenze ngaphezulu kweentsuku ezingama-30 uya kuba nakho ukwenza yonke intshukumo evunyelweyo lilungu elingaphantsi kweentsuku ezi-4 okanye ezi-5. Nangona kunjalo, ngokuhamba kwexesha iintshukumo zinokubuyela esiqhelweni.

Ukulandela ezi ngcebiso kubalulekile ukuqinisekisa ukuphiliswa kwethambo ngokugqibeleleyo kunye nokuhlaziywa kwezicubu ezonzakeleyo. Fumana ezinye iingcebiso zokwenza amathambo akho omelele kwaye uphinde uchache ngokukhawuleza kwiziqhekeza ngokubukela le vidiyo ilandelayo: