5 eyona mithambo ilungileyo yokwenza i-osteoporosis

Umxholo

• 1. Hamba
• 2. Umdaniso
• 3. Ukunyuka kwezinyuko
• 4. Ukwakha umzimba
• 5. Amanzi aerobics
• Xa unyango lomzimba luboniswa

Eyona mithambo ilungileyo yokwenza i-osteoporosis yezo zinceda ukonyusa amandla emisipha, amathambo kunye namalungu kunye nokuphucula ibhalansi, kuba ngale ndlela kunokwenzeka ukuthintela ukukhubazeka kunye nokwaphuka kwamathambo, ukuphucula umgangatho wobomi bomntu.

Ke, eminye yemithambo enokubonakaliswa kukuhamba, ukudanisa kunye nokuzivocavoca umzimba, umzekelo, njengoko iyimisebenzi engenampembelelo kwaye ikhuthaza ukomeleza amathambo. Ngamanye amaxesha unyango lwasemzimbeni lunokucetyiswa, olunokuthi luboniswe amaxesha ama-2 ukuya kwama-4 ngeveki.

Ukongeza ekuzilolongeni, kubalulekile ukuba umntu abe nokutya okusempilweni, okunezakha-mzimba ezityebileyo kwi-calcium, kwaye kubalulekile ukusebenzisa amayeza anokuthi aboniswe ngugqirha.

Kubalulekile ukuba umthambo wenziwe phantsi kweliso lengcali yomzimba okanye yomzimba, kuba ngale ndlela kunokwenzeka ukuthintela iingxaki. Olunye uqeqesho olunokubonakaliswa kunyango kunye nokuthintela i-osteoporosis zezi:

1. Hamba

Ukuhamba kukhetho olukhulu lokuzilolonga kwi-osteoporosis, kuba ukongeza ekubeni nefuthe eliphantsi, kuyanceda ukwandisa uxinano lwamathambo, ukwenza amathambo omelele kwaye oko kunciphise umngcipheko wokuqhekeka. Ukongeza, ukuhamba kunceda ukuphucula ibhalansi kunye nokulungelelaniswa kweemoto, ukunciphisa umngcipheko wokuwa kwaye, ngenxa yoko, kukwaphuka. Kuyacetyiswa ukuba uhambo lwenziwe yonke imihla ubuncinci imizuzu engama-30.

2. Umdaniso

Umdaniso ukwanceda ukuthintela i-osteoporosis, kuba isebenza ngokuthe ngqo emathanjeni emilenze, esinqeni nasemqolo, inceda ukulibazisa ukulahleka kwezimbiwa emathanjeni, ukongeza ekuphuculeni ukujikeleza kwegazi, amandla okuphefumla kunye nokuphucula umgangatho wobomi.

3. Ukunyuka kwezinyuko

Ukunyuka kwezinyuko kukwalusetyenziso olukhulu lwe-osteoporosis, njengoko kuvuselela imveliso yamathambo.Nangona kunjalo, lo msebenzi awukhuthazwa wonke umntu, njengoko ifuthe likhulu kancinci. Ke, kubalulekile ukuba ubonane nogqirha wamathambo okanye wephysotherapist ukufumanisa ukuba ukunyuka kwezitepsi yinto elungileyo na.

4. Ukwakha umzimba

Uqeqesho lobunzima ikwayindlela yokwenza umthambo kwi-osteoporosis njengoko inika uxinzelelo kwimisipha kunye namathambo, ukunceda ukwandisa uxinano lwamathambo nokomeleza amathambo. Ukongeza, ukuphakamisa ubunzima kubaluleke kakhulu ekukhuthazeni ukuyilwa kwamathambo omeleleyo kwaye asempilweni. Nangona kunjalo, kubalulekile ukuba uqeqesho lobunzima lwenziwe phantsi kweliso leengcali zemfundo.

5. Amanzi aerobics

I-aerobics yamanzi ikwanceda ekuthinteleni nasekunyangeni i-osteoporosis, njengoko ikwanakho ukuthanda ukubekwa kwe-calcium emathanjeni kwaye, ngenxa yoko, yomeleza amathambo. Ukongeza, i-aerobics yamanzi ikwanceda ukuphucula impilo, isuse uxinzelelo kunye noxinzelelo kwaye yomeleze izihlunu.

Xa unyango lomzimba luboniswa

I-Physiotherapy ihlala iboniswa ukuthintela iingxaki, ezinjengokukhubazeka kwethambo kunye nokwaphuka kwaye, ke ngoko, kuhlala kucetyiswa abantu abanenqanaba eliphezulu lokuphulukana nethambo. Ke, kwiiseshoni ze-physiotherapy, ukwolulwa kunye nokuqiniswa kwemisipha kuyenziwa, ukongeza kwimithambo enceda ukunyusa ukuphakama kwamalungu. Jonga indlela olwenziwa ngayo unyango lwe-osteoporosis.

Jonga le vidiyo ingezantsi ukuze ufumane ezinye iingcebiso zokuthintela nokunyanga i-osteoporosis: