Umngcipheko weMpilo Uninzi lwabasetyhini abawuhoyi

Umxholo

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Apha, iinyaniso ezintandathu ezimangalisayo malunga ne-osteoporosis.

UWendy Mikola unendlela yokuphila nawuphi na ugqirha angayincoma. Umgcini-mali oneminyaka engama-36 ubudala wase-Ohio uyazilolonga rhoqo, akatshayi, kwaye ugcwalisa ipleyiti yakhe ngeziqhamo nemifuno, iprotein ebhityileyo, kunye neenkozo ezipheleleyo. Kodwa kukho ukuphela kokuqaqamba: Akacingi kakhulu ngokukhusela amathambo akhe. "Ndiyabona ukuba yinto endinokuzikhathaza ngayo kamva," watsho uWendy. "I-Osteoporosis idla ngokuchaphazela abafazi abadala."

Ayinguye yedwa oziva ngale ndlela: Uvavanyo olwenziwe liSizwe le-Osteoporosis Foundation lufumanise ukuba iipesenti ezingama-85 zabasetyhini bacinga ukuba abasemngciphekweni we-osteoporosis, esisifo esenza amathambo anyanyeke kwaye aqhekeke kwaye akhokelele kukwaphuka komzimba. Nangona kuyinyani ukuba abasetyhini abaqhelekanga ukuphuhlisa imeko kude kube ngama-50s okanye ngaphaya, "imilinganiselo oyithathayo njenge-20-, 30-, kunye ne-40-into idlala indima enkulu ekumiseleni impilo yethambo lakho kamva ebomini," utsho uMiriam Nelson, Ph.D., unjingalwazi onxulumene neFriedman School of Nutrition Science and Policy kwiYunivesithi yaseTufts kunye nombhali we Abafazi abomeleleyo, amathambo aMandla.

Nangona kunjalo yiipesenti ezi-4 kuphela zabasetyhini abancinci abathatha amanyathelo afanelekileyo okuthintela i-osteoporosis, ifumanisa uphando lwakutsha nje kwijenali I-arthritis kunye neRheumatism. “Abaninzi benza impazamo yokucinga ukuba ikomityi yabo yemihla ngemihla yeyogathi okanye iglasi yobisi yanele ukubakhusela,” utshilo uNelson. "Kodwa akunjalo." Ukuthintela ukulahleka kwamathambo ngaphambi kokuba kuqale, siqokelele iinyani ekufuneka uzazi.1 Ixesha alikabi lixesha lokuba kwakhiwe ithambo

Njengeeseli zolusu ezijikayo, ithambo lisoloko lisenziwa kwaye laphulwe kubomi bakho bonke. Xa usemncinci, ithambo likhula ngokukhawuleza kunokuba liwohloke. Eli nqanaba licotha njengoko uneminyaka yobudala; nge-18, uninzi lwabasetyhini lwenze ukuya kuthi ga kwiipesenti ezingama-90 zethambo labo, kwaye ngama-30, bafikelele kwinqanaba labo eliphezulu.

Kwiminyaka emibini ezayo, iihomoni zingena kwisenzo. Amanqanaba okukhusela i-estrogen ekhusela amathambo aqala ukuwa, ke uqala ukuphulukana nobunzima bamathambo ngokukhawuleza kunokuba ungawutshintsha. "Iminyaka emihlanu ukuya kwesisixhenxe emva kokuyeka ukuya exesheni, uninzi lwabasetyhini sele luphulukene neepesenti ezingama-20 zethambo labo," utshilo uDavid Hamerman, MD, umlawuli wezinto eziphuma kwiComprehensive Bone Centre eMontefiore Medical Centre kwisiXeko saseNew York. Kodwa konke akulahlekanga. Cinga ngesakhelo sakho iakhawunti yokutyala imali kuyo: Ngokutya okuthile kunye nokuzilolonga i-tweaks, kunokwenzeka ukuba umntu wasetyhini oneminyaka engama-20 okanye engama-30 ongeze koovimba bakhe okanye alondoloze oko anako.Kuya kufuneka ukuba ucele ukujonga ubungakanani bethambo

Nangona izindululo zangoku zibiza ukuhlolwa kwakho kwamathambo okokuqala kubudala beminyaka engama-65, unokufuna amashumi eminyaka ngaphambili: Ezinye iingcali ziqikelela ukuba umntu omnye kwabathandathu abakwiminyaka yekholeji abanesifo samathambo, isandulela samathambo. UNelson uthi: “Musa ukuxhomekeka kugqirha wakho ukuba akulumkise xa kukho into engalunganga—kufuneka uthabathe inyathelo uze umcele ukuba ahlole amathuba akho,” utsho uNelson. Ugqirha wakho unokucebisa ukuskena i-DXA (ngaphambili i-DEXA, okanye i-X-ray absorptiometry) ukulinganisa ubungakanani bamathambo akho.Ayizizo zonke iintlobo zokuzilolonga ezikhusela amathambo akho

Ukuqubha, ukukhwela ibhayisekile, kunye neePilates zonke ithoni yezihlunu zakho, kodwa ufuna amandla angakumbi ukuze wenze isambuku kwisiseko sakho. "Nawuphi na umsebenzi othwala ubunzima, njengokuqeqeshwa kwamandla, i-aerobics, okanye ukugijima, kuboniswe ukuvuselela ukubunjwa kwamathambo," kusho uNelson. Ngeli xesha lokuzilolonga, i-skeleton yakho iqhelana noxinzelelo lomxhuzulane ngokwakha iiseli zamathambo ezingakumbi.

Ikholeji yaseMelika yoNyango lwezeMidlalo icebisa ukwenza umsebenzi wokuthwala ubunzima kathathu ukuya kwemihlanu ngeveki, kunye neeplyometric, okanye ukuqhuma okuqhushumbe, imizuzu eli-10 ukuya kwengama-20 iintsuku ezintathu ngeveki. Zama ukutsiba ngentambo okanye ukwenza i-squat jump (ukuqala kwindawo yokuma, tsiba ngokuthe nkqo emoyeni, ukumisa ngeenyawo ezisicaba).

Kodwa le mithambo isezantsi isebenzela kuphela amathambo emilenzeni nasezinqeni zakho. Ukuvala umsantsa ngemisebenzi efana nokuphakamisa iintsimbi, eziya kuthi zinyuse loo mathambo ezingalweni nasemva.

Ukutya okuqinisa amathambo kunokufumaneka kwindawo yokuvelisa

Xa kuziwa ekukhuseleni i-osteoporosis, i-lowfat yobisi ifumana uninzi lwekhredithi ngomxholo wayo we-calcium ephezulu. Kodwa amathambo akho afuna isondlo esixhasayo ukuze uhlale womelele: Uphononongo olupapashwe kwi Ijenali yoPhando lwamathambo kunye neMinerali bafumanise ukuba abasetyhini abatya eyona vithamin C banethambo elixineneyo kunelabo bafumana ubuncinci. Ngoko kwixesha elizayo xa usiya kwivenkile enkulu, gcina ukutya okutyebileyo kwivithamini, njengeziqhamo zesitrasi, i-broccoli, kunye nepepper ebomvu.

Ngelixa ulapho, jula i-kale, isipinatshi, okanye iswitzerland chard kwinqwelo yakho yokuthenga.Le mifuno iphezulu kwi-vitamin K, ekhuthaza ukuveliswa kwe-osteocalcin, iprotheni ebophelela i-calcium kwizicubu zethambo. Kwaye musa ukutsiba indawo yokutya kwaselwandle. I-tuna ye-Yellowfin ityebile nge-magnesium, enye into kufuneka ibe namathambo omeleleyo; phantse iipesenti ezingama-50 zevenkile yomzimba wakho yale minerali ifumaneka kumathambo akho. Suku ngalunye, jonga i-320 milligrams yemagnesium, efumaneka kwirayisi emdaka kunye nebhotolo yamandongomane.5 I-calcium i-co-D-ipendent

Lonke ubisi, iyogathi, kunye nezongezo emhlabeni aziyi kwenza mzimba ngokulunga ngaphandle kokuba ufumana ivithamin D kunye necalcium yakho. "I-calcium ixhomekeke kwivitamin D," utshilo uSusan E. Brown, Ph.D., umlawuli weProjekthi yezeMfundo yeOsteoporosis eMpuma Syracuse, eNew York. "Ngaphandle kwamanqanaba aneleyo e-vitamin D, incinci kakhulu ye-calcium oyisebenzisayo iya kuthathwa kwaye iluncedo emzimbeni."

Udinga i-1,000 ukuya kwi-1,200 milligrams ye-calcium ngosuku-isixa-mali kwiinkonzo ezintathu ukuya kwezine ze-lowfat yobisi-kunye ubuncinane ne-400 kwi-800 yeeyunithi zamazwe ngamazwe ze-vitamin D, ngokwezikhokelo ze-National Osteoporosis Foundation. Fumana i-vitamin kwi-salmon, i-shrimp, kunye nobisi oluqinileyo okanye ijusi yeorenji. Ngelixa imizuzu eyi-15 yokuvezwa lilanga ngokungakhuselekanga ngomnye umthombo olungileyo wevithamini D, nawe ubeka umngcipheko wokonakalisa ulusu lwakho kwaye kukhokelele kumhlaza.

Ngenxa yokuba umndilili waseMelika usilela ku-vitamin D, iingcali zicebisa ukuthatha ipilisi yonke imihla. Kukho iindlela ezimbini zesongezo, i-D2 kunye ne-D3. "Khetha i-D3 version, esebenzayo ngakumbi," kusho uRobert P. Heaney, M.D., umphandi we-osteoporosis kunye noprofesa weyeza kwiYunivesithi yaseCreighton.6 Okunye ukutya ngamasela ecalcium

Ugalele ubisi lwe-nonfat phezu kwe-branisi yakho yomdiliya ngesidlo sakusasa ngale ntsasa, emva koko wafafaza itshizi kwisaladi yesipinatshi ngesidlo sasemini, ke ngoku usendleleni eya kudibana ne-calcium quota, akunjalo? Mhlawumbi akunjalo. Iikhemikhali ezithile, ezifana ne-oxalates (efumaneka kwisipinatshi kunye ne-rhubarb) kunye ne-phytates (kwi-bran yengqolowa kunye neembotyi), zibophelela kwi-calcium, zivimbela ukufunxa kwayo. Ke sukuyidibanisa yonke ikhalsiyam oyityayo noku kutya kwitotali yakho yemihla ngemihla. Ukuba nokutya okuphezulu kukutya okucutshungulwayo kunokukucwangcisela ukulahleka kwecalcium. "Bahlala bephezulu kwi-sodium," utshilo uFelicia Cosman, MD, umlawuli weklinikhi weNational Osteoporosis Foundation. "Kwaye xa izintso zakho zikhupha isodiyam engaphezulu, enye ikhalsiyam itshayelwa kunye nayo." Ucebisa ukuba unciphise ukuthatha kwakho ngaphantsi kwe-2,000 milligrams ngosuku ngokukhetha ukutya okuphantsi kwe-sodium kunye nokunciphisa impahla epakishweyo. Ikomityi yesuphu, umzekelo, inokupakisha phantse i-900 milligrams yesodium, ngelixa iipunipoli ezimbini zokunxiba zaseFrance ziqulathe i-250 milligrams.

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