Unyango lokomeleza amathambo kunye namalungu
Umxholo
Ukomeleza amathambo namalungu kuyacetyiswa ukuba kutyiwe ukutya okunotye kakhulu kwi-calcium kwaye nangona ubisi kunye netshizi ezaziwa kakhulu, kukho eminye imithombo yecalcium ngaphandle kweemveliso zobisi, ezinje ngamagqabi aluhlaza amnyama njengesipinatshi kunye ne-broccoli kunye namandongomane njengamantongomane namandongomane.
Kodwa ukongeza ekutyeni oku kutya kuyacetyiswa ukuba kwenziwe imisebenzi yomzimba, kodwa ayisiyiyo nayiphi na imithambo ebonakalisiweyo kuba ukufumana ikhalsiyamu ifunxwe kwaye oku komeleza ubunzima bethambo, imisebenzi ethi ithande ukushukuma kwezihlunu ngokuchanekileyo kwindawo ofuna ukuyomeleza.
Umzekelo, ukuba umntu ufuna ukomeleza amathambo omlenze, kulungile ukuhamba, kodwa ukubaleka kunempembelelo enkulu ngakumbi, kusebenza ngakumbi. Nangona kunjalo, xa umntu ebuthathaka kakhulu kwaye kukho umngcipheko wokuwa, ukusebenza akunakuba kokona kulungileyo, kwimeko apho unyango lomzimba okanye imithambo yoqeqesho lobunzima yeyona ifanelekileyo.
Yintoni yokutya
Kuyimfuneko ukutyala imali ekusetyenzisweni kwekhalsiyam, ukuba kunokwenzeka, kuzo zonke izidlo zosuku. Ukukhetha ukutya okutyetyiswe ngecalcium ikwayindlela elungileyo yokuphuma, kodwa ugqirha usenokucebisa ngokusebenzisa izongezo zokutya zekhalsiyam kunye nevithamin D ukukhusela okanye ukunyanga i-osteoporosis.
Okunye ukutya okunotye ngecalcium sisardadi, itofu, amandongomane eBrazil, iimbotyi, iokra neplums. Ungabona isixa se-calcium koku kutya apha.
Xa usitya oku kutya, akufuneki usele ikofu, coca-cola okanye utye itshokholethi kuba icaffeine inokuphazamisa ukufunxeka kwecalcium, ke kuya kufuneka ulinde ubuncinci isiqingatha seyure ukuze ufumane ikomityi yekofu emva kwesidlo sakusasa okanye sasemini.
Ukongeza, kukwabaluleke kakhulu ukuvezwa lilanga kwakusasa ukuze imitha yelanga ichukumise ulusu, ukuze kuveliswe ivithamin D ekwakunceda ekomelezeni amathambo. Kule meko, kuya kufuneka 'ufumane ilanga' ngaphandle kwe-sunscreen kwaye ukuze ungabeki emngciphekweni wokutshisa ulusu lwakho okanye ufumane umhlaza wolusu, kuya kufuneka ukhethe iiyure zasekuseni, kude kube li-10 kusasa okanye emva kwemini, emva kwe-16.
Eyona mithambo ilungileyo
Eyona mithambo ilungileyo yokuqinisa amathambo yile ikhokelela ekunciphiseni kwezihlunu kodwa ezinefuthe ngqo kwithambo, ke yonke into esemanzini njengokuqubha, i-hydrotherapy kunye ne-aerobics yamanzi ayingoyena ulungileyo.
Ukuzivocavoca umzimba njengokuqeqesha ubunzima, ukusebenza ngokukhanya kunye nokuzivocavoca ngePilates zezona ndlela zibalaseleyo zokwenza i-calcium yegazi ifunxwe ngamathambo ebenza bomelele. Ukongeza, bayomeleza amalungu, bathintele iintlungu kunye nokungalingani.
Jonga ngakumbi ukutya kunye neengcebiso zokuzilolonga kwividiyo engezantsi:
Iimpapasho Ezintsha
Into ekufuneka uyazi malunga neHilary Duff Ukuthandana noMqeqeshi wakhe buqu