Ukuncipha kwamathambo kuya kukhokelela kumngcipheko okhulayo wokuphuka.Nje ukuba umntu aphule, kuya kubangela uthotho lweengxaki.Ke ngoko, ukuphucula ukuxinana kwamathambo kuye kwaba yinto eqhelekileyo yokusukela abantu abakwiminyaka ephakathi kunye nabantu abadala.Ukusuka kwimithambo, ukuya ekudleni, kwindlela yokuphila, eneneni zininzi izinto ezenziwa ngabantu imini yonke ezinokuthi zisetyenziswe ukomeleza amathambo abo.
Ukuhamba kuphucula ukuqina kwe-cardiorespiratory kwaye, ukuba kudibaniswa nomthambo othile onengqondo, unakoukuthintela i-osteoporosis kunye nokwaphuka.Iwebhusayithi yaseBritane "yeNyango yeNdalo".iye yashwankathela ezinye iindlela zenzululwazi zokuhamba ezinokunceda ukuphucula ukuxinana kwamathambo.
01
Nyusa isantya
Uthungelwano lwe “American Nurses’ Health Study” networkwaqaphela ngaphezu kwama-60,000 amabhinqa asemva kokuyeka ukuya exesheni waza wafumanisa ukubaabo bahamba ngokukhawuleza ubuncinane amaxesha amane ngeveki babenomngcipheko ophantsi kakhulu wokuphuka kwenyonga kunabo bahamba ngokucothayo.
"ukuhamba ngokukhawuleza"xa uhamba, oko kukuthi, nikela ingqalelo ekongezeni i-3 ukuya kwi-5 yokuhamba ngokukhawuleza kwemizuzu emi-2 nganye xa uhamba, yaye isantya asifanele singakwazi ukuthetha nabanye.
Emva kohambo ngalunye olukhawulezayo,hamba kancinane malunga nomzuzu omnye ukuya kwemi-2;lo mjikelo uyatshintshana.Le ndlela yokuhamba kancinane inokunciphisa intlungu emva kwaye igweme ukulimala okubangelwa ukuzivocavoca okuphezulu.
02
hamba ecaleni
Uphononongo olupapashwe kwiIjenali yeHlabathi yeOsteoporosis yafumanisa ukuba ukuhamba emacaleni kwandisa ukuxinana kwamathambo kanye njengokuzilolonga okunempembelelo enkulu.
UCharles Pelitella, uprofesa oncedisayo we-kinesiology kwiKholeji yaseCanisius yeYunivesithi yaseNew York eBuffalo, ucebisa:Emva kokuhamba imizuzu emi-3 ukuya kwemi-5, sebenzisa enye imizuzwana engama-30 uhamba ecaleni ngezithende zakho (okanye umphambili).
03
Tsiba amaxesha angama-20 ngokulandelelana
Uphononongo lwafumanisa ukubaukuba abasetyhini abaneminyaka engama-25 ukuya kwengama-50 batsiba amaxesha angama-20 ngokulandelelana, kabini ngemini, ukuxinana kwenyonga yabo kuya kwanda kakhulu emva kweenyanga ezi-4 kuphela.
Seta isibali-xesha kwifowuni yakho xa uhamba.Rhoqo kwimizuzu emi-5 ukuya kweli-10 yokuhamba, uya kutsiba imizuzwana engama-30 kwaye uphumle imizuzwana engama-30, emva koko uqhubeke uhamba kwaye utsiba kwakhona, njalo njalo.Ngaphambi kokuba uxhume, zihlanganise iinyawo zakho, ugobe amadolo akho, ujiwule iingalo zakho ngasemva, kwaye uxhume phezulu ngokuqhushumba.
04
.ukunyuka izinyuko okanye iinduli
Ukuhamba ngokukhawuleza unyuka usehla izinyuko kunye neenduli eziphakamileyo kwakha ukomelela kwamathambo ngaphezu kokuhamba kumhlaba othe tyaba.
Ukuba kukho amathambeka amaninzi amancinci kwindawo ohlala uhamba kuyo, ke "musa ukuthatha indlela eqhelekileyo",fumana i-2 ukuya kwi-3 amathambeka kunye nemithambeka ephakathi, okanye uchithe imizuzu emi-2 ukhwela i-slope okanye izitepsi ezikufutshane nezitebhisi ezingaphandle kwesakhiwo esikhulu.Ngokuhamba kwexesha, ukuxinana kwamathambo kuya kuphucula.
Ukuxinana kwamathambo rhoqo kujongwa ukufumanisa i-osteoporosis kwangethuba
Ngaphandle kokunikela ingqalelo kwindlela yokuphila, abasetyhini abangaphezulu kweminyaka engama-50 kunye namadoda angaphezu kweminyaka engama-60, kungakhathaliseki ukuba baneempawu okanye abanazo, kufuneka baye esibhedlele ukuze baxilonge ukuxinana kwamathambo rhoqo ukuze babone utshintsho kumathambo kwangethuba.Xa udibana ne-osteoporosis kunye neentlungu zamathambo ngokubanzi, akufuneki uzithathe kancinci.Kufuneka uye kwisibhedlele esiqhelekileyo ngokukhawuleza ukuze ufumane ukuxilongwa okucacileyo kunye nonyango lwakwangoko.
Usebenzisa iPinyuan Bone densitometer ukugcina impilo yamathambo akho , singabenzi bobuchwephesha , ulwazi oluthe kratya nceda ukhangelewww.pinyuanchina.com
Ixesha lokuposa: Apr-04-2023