Ikhonkco phakathi kokulahleka kobunzima kunye nobunzima beKnee

Umxholo

• Ubunzima buchaphazela njani ubuhlungu bamadolo
• Ukunciphisa uxinzelelo lokuthwala ubunzima emadolweni
• Ukunciphisa ukudumba emzimbeni
• Qhagamshela kunye nesifo se-metabolic syndrome
• Zilolonge
• Iingcebiso zokwehlisa ubunzima
• Yise kude

Abantu abaninzi abanamava okutyeba kakhulu okanye abatyebe kakhulu. Kwiimeko ezininzi, ukunciphisa umzimba kunokunceda ukunciphisa iintlungu kunye nokunciphisa umngcipheko we-osteoarthritis (OA).

Ngokomnye uphando, iipesenti ezingama-3.7 zabantu abanesisindo esifanelekileyo (BMI) bane-OA emadolweni, kodwa ichaphazela iipesenti ezingama-19.5 zalabo abane-grade 2 ukukhuluphala, okanye i-BMI ye-35-39.9.

Ukuba nobunzima obongezelelweyo kubeka uxinzelelo olongezelelweyo emadolweni akho. Oku kunokubangela iintlungu ezingapheliyo kunye nezinye iingxaki, kubandakanya i-OA. Ukudumba nako kunokudlala indima.

Ubunzima buchaphazela njani ubuhlungu bamadolo

Ukugcina ubunzima obusempilweni kunezibonelelo ezininzi zempilo, kubandakanya:

• ukunciphisa uxinzelelo emadolweni
• ukunciphisa ukudumba ngokudibeneyo
• ukunciphisa umngcipheko wezifo ezahlukeneyo

Ukunciphisa uxinzelelo lokuthwala ubunzima emadolweni

Kubantu abatyebe kakhulu, iponti nganye abaphulukene nayo inokunciphisa umthwalo emadolweni ngokudityaniswa nge-4 yeekhilogram (1.81 kg).

Oko kuthetha ukuba ulahle iiponti ezili-10 (4.54 kg), kuyakubakho iiphawundi ezingama-40 (18.14 kg) ubunzima obuncinci kwinyathelo ngalinye ukuze uxhase amadolo akho.

Uxinzelelo oluncinci luthetha ukunxiba kancinci kunye nokukrazula emadolweni kunye nomngcipheko ophantsi we-osteoarthritis (OA).

Izikhokelo zangoku zincoma ukulahleka kwesisindo njengesicwangciso sokulawula i-OA emadolweni.

NgokweAmerican College yeRheumatology / Arthritis Foundation, ukuphulukana neepesenti ezintlanu okanye nangaphezulu kobunzima bomzimba wakho kunokuba nefuthe elihle ekusebenzeni kwedolo nakwiziphumo zonyango.

Ukunciphisa ukudumba emzimbeni

I-OA kudala ithathwa njengesifo esidala. Ixesha elide, uxinzelelo olugqithisileyo kumalungu luya kubangela ukudumba.

Kodwa uphando olutshanje lubonisa ukuba ukuvuvukala kunokuba ngumngcipheko kunokuba kube sisiphumo.

Ukutyeba kakhulu kunokwandisa amanqanaba okudumba emzimbeni, anokukhokelela kwiintlungu ezidibeneyo. Ukunciphisa umzimba kunokunciphisa le mpendulo yokuvuvukala.

Omnye wajonga idatha yabantu abaphulukene nomndilili weepawundi ezi-2 (0.91 kg) ngenyanga ngaphezulu kweenyanga ezi-3 ukuya kwiminyaka emi-2. Kwizifundo ezininzi, amanqaku okumakisha kwimizimba yabo awile kakhulu.

Qhagamshela kunye nesifo se-metabolic syndrome

Iinzululwazi zifumene unxibelelwano phakathi:

• ukutyeba kakhulu
• uhlobo lwe-2 yeswekile
• isifo sentliziyo
• eminye imiba yezempilo

Zonke ezi ziyinxalenye yengqokelela yeemeko ezaziwa ngokudibeneyo njenge-metabolic syndrome. Zonke zibonakala zibandakanya amanqanaba aphezulu okuvuvukala, kwaye zonke zinokuba nefuthe elinye kwelinye.

Kukho ubungqina obukhulayo bokuba i-OA inokuba yinxalenye yesifo se-metabolic syndrome.

Ukulandela ukutya okunciphisa umngcipheko, okunceda ukucothisa ukuqhubela phambili kwesifo se-metabolic syndrome, kunokunceda nakwi-OA.

Oku kubandakanya ukutya ukutya okutsha okunesondlo, kugxilwe:

• iziqhamo kunye nemifuno, ebonelela ngama-antioxidants kunye nezinye izakha mzimba
• ukutya okunefayibha, njengokutya okupheleleyo kunye nokutya okusekwe kwizityalo
• iioyile ezisempilweni, ezinje ngeoyile yomnquma

Ukutya okuphephekileyo kubandakanya oku kulandelayo:

• bongeze iswekile, amanqatha, kunye netyuwa
• zenziwa kakhulu
• ziqulathe amafutha agcweleyo kunye nokuhambisa, njengoko oku kunokunyusa amanqanaba e-cholesterol

Fumana ngakumbi apha malunga nokutya okuchasayo.

Zilolonge

Kunye nokukhetha ukutya, imithambo ingakunceda ukunciphisa umzimba nokuthoba umngcipheko we-OA.

Izikhokelo zangoku zincoma le misebenzi ilandelayo:

• ukuhamba
• ukuhamba ngebhayisikile
• ukomeleza umthambo
• imisebenzi esekwe emanzini
• tai chi
• iyoga

Kanye negalelo lokwehla kobunzima, ezi zinokuphucula amandla kunye nokuguquguquka, kwaye zinokunciphisa uxinzelelo. Uxinzelelo lunokuba negalelo ekuvukeleni, okunokuthi kubangele iintlungu zedolo.

Iingcebiso zokwehlisa ubunzima

Nanga amanye amanyathelo onokuwathatha ukuqala ukunciphisa umzimba.

• Ukunciphisa ubukhulu bezabelo.
• Yongeza imifuno enye kwisitya sakho.
• Thatha uhambo emva kwesidlo.
• Thatha izinyuko kunokuba unyuke izinyuko okanye ilifti.
• Pakisha isidlo sakho sasemini endaweni yokutya ngaphandle.
• Sebenzisa i-pedometer kwaye uzicele umngeni ekuhambeni.

Yise kude

Kukho ikhonkco phakathi kokutyeba kakhulu, ukutyeba kakhulu, kunye ne-OA. Ubunzima obuphezulu bomzimba okanye isalathiso sobunzima bomzimba (i-BMI) sinokubeka uxinzelelo olongezelelekileyo emadolweni akho, sandise ithuba lokonakaliswa kunye nentlungu.

Ukuba ukutyeba kakhulu kunye ne-OA, ugqirha unokucebisa ukubeka usukelo lokulahla ipesenti ye-10 yesisindo sakho kwaye ujonge i-BMI ye-18.5-25. Oku kunokunceda ukunciphisa iintlungu zamadolo kunye nokuthintela ukonzakala ngokudibeneyo.

Ukunciphisa umzimba kunokukunceda ulawule ezinye iimeko eziqhelekileyo ezenzeka njengenxalenye yesifo se-metabolic syndrome, njenge:

• uhlobo lwe-2 yeswekile
• uxinzelelo lwegazi (uxinzelelo lwegazi)
• isifo sentliziyo

Umboneleli wakho wezempilo unokukunceda ukuba wenze isicwangciso sokunciphisa umzimba.

Ukuthatha amanyathelo afanelekileyo ukulawula ubunzima bakho kunokunceda ukukhusela amadolo akho kwiintlungu ezidibeneyo kunye nokunciphisa umngcipheko we-OA.