Elizabeth Bailey
Abasetyhini kufuneka batye uninzi lweemveliso zobisi, ngakumbi ngexesha lokuyeka ukuya exesheni, kuba zilunge kakhulu kumathambo, kusoloko kuthethwa. Nangona kunjalo, uphononongo olusuka kuMeyi ka-2020 lufumanise ukuba iimveliso zobisi azinampembelelo yokukhusela emathanjeni, ngakumbi kweli nqanaba lobomi.
Iimveliso zobisi ngexesha lokuyeka ukuya exesheni: Ukuxinana kwamathambo kuncipha
Iimveliso zobisi zihlala zibizwa ngokuba ngababoneleli abagqwesileyo bezondlo. Kuwo onke amaqela okutya, kuthiwa anefuthe elihle kakhulu kwimpilo yamathambo. Kuyo yonke indawo ojonga kuyo, iimveliso zobisi zisiqinisekiso samathambo anempilo ukuya ebudaleni.
UTaylor C. Wallace kunye noogxa baseGeorge Mason University eFairfax, eVirginia, ngoku baye babonisa ukuba ukusetyenziswa kweemveliso zobisi akunako ukunika nayiphi na inzuzo kwimpilo yamathambo, ngakumbi ngexesha lokuyeka ukuya exesheni. Ngenxa yokuba ukuxinana kwamathambo kuncipha kubathathi-nxaxheba bophononongo - nokuba badla iimveliso zobisi okanye cha.
Ngexesha lokuyeka ukuya exesheni, abasetyhini kufuneka basebenzise inani elikhulu lemveliso yobisi
Kuhlala kusithiwa kufuneka utye uninzi lweemveliso zobisi ngexesha lokuyeka ukuya exesheni. Emva kwakho konke, udinga i-calcium eninzi ukukhusela amathambo akho kwi-osteoporosis (amathambo anqabileyo). Kwaye ekubeni kungekho kutya kuqulethe i-calcium eninzi njengemveliso yobisi, abasetyhini abakwi-menopausal kufuneka bayisebenzise rhoqo.
Umzekelo, i-Federal Centre for Nutrition (BZfE), oko kukuthi, iziko lobuchule kunye nonxibelelwano kwimiba yesondlo eJamani, libhala kwinqaku lalo Ubisi: Sela usempilweni:
“Imfuno yemihla ngemihla (NB ZDG: yecalcium) kumntu omdala (1000 mg) inokufezekiswa, umzekelo, nge-½ l yobisi kunye nezilayi ezibini zeGouda (60 g). Icalcium ibalulekile kumathambo azinzileyo yaye ngoko ke inceda ekuthinteleni amathambo aqaqadekileyo ekwaluphaleni ( kuthintela i<em>osteoporosis.”
Kwaye kwi-Nutrition in Focus (ijenali yorhwebo ye-BZfE yabacebisi) unokufunda kwinqaku elithi Ukuyeka ukuya exesheni kwabasetyhini ukuba kufuneka utye iiseshini ezintathu zobisi kunye neemveliso zobisi ngosuku ukuze unikezwe kakuhle nge-calcium ebaluleke kakhulu amathambo. Ukutya okuthathu kuthetha iglasi yobisi e-1, ikomityi e-1 yeyogathi, kunye neqhekeza lesonka samasi.
Nangona kunjalo, ngokophononongo olusuka kuMeyi ka-2020, ezi ngcebiso zonyusa kakhulu umngcipheko womhlaza wamabele. Basenokunika abafazi imvakalelo yobuxoki yokhuseleko, bekholelwa ukuba unikezelo lobisi olulungileyo lukhusela amathambo abo kwi-osteoporosis kunye nokwaphuka, apho uphando lukaTaylor C. Wallace lufumene kude kwimeko.
Iimveliso zobisi azikwazi ukukhusela kwi-osteoporosis
Umsebenzi wapapashwa ngoJulayi ka-2020 kwijenali yeengcali zokuyeka ukuya exesheni kwaye, ngokusekwe kwidatha evela kuPhononongo lweMpilo yabaseTyhini kwiSizwe (i-SWAN), ibonise ukuba ukusetyenziswa kobisi ngexesha lokuyeka ukuya exesheni, oko kukuthi, kanye xa ukulahleka kwamathambo kukhawuleza kakhulu. akukho nzuzo ithile.
Izazinzulu ezijikeleze uWallace ziye zavavanya isiphumo sokusetyenziswa kwemveliso yobisi ngexesha lokuyeka ukuya exesheni kuxinaniso lwamathambo entamo ye-femoral kunye ne-lumbar spinal bones. Kuchanekile ngexesha lokuyeka ukuya exesheni ukuba abasetyhini bachaphazeleke ngakumbi kwi-osteoporosis.
Umphumo waba buhlungu: kweli nqanaba lobomi, iimveliso zobisi azikwazi ukuthintela ukulahleka kokuqina kwamathambo okanye i-osteoporosis kwaye ngenxa yoko azikwazi ukukhusela ekuqhekekeni kwamathambo.
Ngokuqinisekileyo, xa uvavanya isifundo, ubudala, ubude, ubunzima, isimo sokutshaya, izinga lokuzilolonga, i-calorie yansuku zonke, ukusetyenziswa kotywala, i-calcium intake, njl.
Ayilobisi olukhusela i-osteoporosis, kodwa yonke indlela yokuphila
Ngoko ke, musa ukuthembela kwiimveliso zobisi ukuba ufuna ukukhusela amathambo akho ngexesha lokuyeka ukuya exesheni. Kungcono ukuthembela kukutya okupheleleyo okutyebileyo kwizinto ezibalulekileyo, kwizongezo zokutya ezikhethiweyo ezikhethiweyo, kunye nokuzilolonga kangangoko kunokwenzeka - ngokufanelekileyo indibaniselwano yezi:
- Uqeqesho lwamandla (izihlunu eziphuhliswe kakuhle zikhusela amathambo kunye namalungu),
- Ukuhamba, ukuhamba, okanye ukugijima (komeleza amathambo kwaye ngokuqinisekileyo inkqubo ye-cardiovascular system) kunye
- I-Yoga okanye i-Tai Chi yengqiqo ekhuselekileyo yokulinganisela, eyodwa igalelo ekukhuselweni kokuwa kwaye ngoko kunciphisa umngcipheko wokuphuka.
