Ungawaqinisa kanjani amathambo esikhathini sokuya esikhathini

Ukudla kahle, ukubeka imali ekudleni okunothe nge-calcium nokuzivocavoca umzimba ngamasu amahle emvelo okuqinisa amathambo, kepha kwezinye izimo udokotela wezifo zabesifazane noma owondlayo angancoma ukuthatha isithasiselo se-calcium ukuqinisekisa amathambo aqinile nokuvikela ukuphuka kanye nezinkinga zawo.

Uma owesifazane esola izinkinga zamathambo, kufanele abonane nodokotela ojwayelekile ukuze ahlole impilo yakhe yethambo ngokuhlolwa kwe-densitometry bese eqala ukwelashwa okufanele, okungabandakanya izidakamizwa zokufaka ama-hormone noma izithako zokudla.

Ukuqinisa amathambo ngesikhathi sokuya esikhathini, abesifazane kufanele:

• Yidla Ukudla okunothe nge-calcium novithamini D okungenani kathathu ngosuku: ukusiza ukuqinisa isisindo samathambo nokwenza amathambo aqine;
• Ziveze elangeni ngezikhathi zasekuseni futhi ngaphandle kwesikrini: kukhuthaza ukumuncwa kukavithamini D, kukhulise umphumela we-calcium emathanjeni;
• Nikeza okuncamelayo kokudla okucebise ngovithamini D, njenge-yogurt ye-Densia, i-Margarine Becel, i-Parmalat Milk noma ama-Golden D Eggs: zithuthukisa izinqolobane zikavithamini D, zandisa ukumuncwa kwe-calcium ngamathambo;
• Zivocavoce imizuzu engama-30 ngosuku: kusiza ukwenza amathambo aqine futhi kugcinwe ukuhamba nokuguquguquka;
• Gwema ukudla ukudla okune-ayoni ekudleni okufanayo ne-calcium: ukumunwa kwensimbi kwenza kube nzima nge-calcium ukungena emathanjeni.

Kubalulekile ukulandela lezi zeluleko ngoba, ngemuva kokunqamuka kokuya esikhathini, kukhona ukulahleka okukhulu kwamahomoni, okudala ukwehla kwamathambo futhi kushiye amathambo ezacile futhi ebuthakathaka. Ngakho-ke, ngemuva kokunqamuka kokuya esikhathini kuvamile ukuthi kuvele i-osteoporosis, engaholela ekuqhekekeni kwamathambo noma ekuguqulweni komgogodla, ibuyele emuva.

Buka le vidiyo elandelayo ukuthola ukuthi yini enye ongayenza ukuze uqinisekise amathambo aqinile futhi anempilo nochwepheshe wezokudla uTatiana Zanin no-physiotherapist uMarcelle Pinheiro:

Ukugcwalisa ukwelashwa, kunconywa ukuthi abesifazane bagweme ukubhema noma ukuphuza iziphuzo ezidakayo, ngoba banciphisa ukumuncwa kwe-calcium nevithamini D ngumzimba.