Ungalulama kanjani ekuqhekekeni ngokushesha

-Delile

• 1. Gwema ukwenza imizamo
• 2. Yidla ukudla okunothe nge-calcium nevithamini C
• 3. Khulisa amazinga kavithamini D
• 4. Ukuthatha i-collagen
• 5. Ukwenza ukwelashwa ngokomzimba

Isikhathi sokululama esiphelele singaba yizinsuku ezingama-20 kuye ezinyangeni eziyisi-6 noma ngaphezulu, ngokuya ngeminyaka yomuntu nekhono lokululama. Ngokuvamile, izingane ziyalulama ekuqhekekeni okungaphansi kwezinyanga ezi-2 nasebekhulile futhi kungathatha unyaka owodwa ukuphola ngokuphelele, ikakhulukazi uma kukhulunywa ngokuqhekeka kwe-femur, ngokwesibonelo.

Lesi sikhathi futhi siyahluka ngokuya ngohlobo lokwephuka ngoba ukuphuka okuvulekile noma okushintshwayo kuthatha isikhathi eside ukuphulukisa ngokuphelele, futhi omncane umuntu, uba namandla amakhulu okubuyiselwa kwamathambo nokulungiswa kwawo.Ukukhubazeka isikhathi eside kubantu asebekhulile kungabhebhethekisa ukukhumuzeka kwamathambo, noma kunjalo, kubalulekile ukuhlala kubalingisi ukuze ithambo lihlanganiswe.

Amanye amathiphu angasiza umuntu ukuthi alulame ngokushesha ekuqhekekeni yile:

1. Gwema ukwenza imizamo

Kubalulekile ukuthi umuntu agweme ukwenza umzamo omkhulu esebenzisa isitho esiphukile, ngoba ngale ndlela kungenzeka ukuthi kuvunyelwe ukwelashwa kwethambo futhi kunciphise isikhathi sokungasebenzi kanye nesikhathi sokululama. Ngakho-ke, kungahle kuthakazelise ukuthi umuntu abeke umlenze ongenawo amandla endaweni ephezulu, agweme ukuvuvukala nokusheshisa ukululama.

Ngakolunye uhlangothi, futhi akunconywa ukuthi umuntu ahlale ephumule ngokuphelele, lokhu ngoba kungavumela ukulahleka kwemisipha yendawo nokuqina kwejoyini, okungadala imisipha hypotrophy futhi kunciphise ukuminyana, kukhetha ukwenzeka kokuqhekeka okuningi.

Ngakho-ke, ezinye izinto ezingenziwa futhi ezingadingi mzamo ukuhambisa iminwe yakho izikhathi eziningana ngosuku lapho ingalo, isandla noma umlenze kukhubazeka, bese ubeka ingxenye ethintekile emcimbini ngamanzi afudumele bese wenza izivivinyo ezithile emanzini.ngasiza, njengoba amanzi afudumele azonciphisa ukuzwa kobuhlungu nokunyakaza kuzokwenziwa kalula.

2. Yidla ukudla okunothe nge-calcium nevithamini C

Ngesikhathi sokululama, kuyathakazelisa ukukhulisa ukusetshenziswa kokudla okune-calcium eningi, ngoba le minerali isiza ukukhulisa ukuqina kwamathambo futhi ngaleyo ndlela ithande ukuphulukiswa. Ngakho-ke, kunganconywa ukwandisa ukusetshenziswa kobisi nemikhiqizo yobisi, ukwatapheya kanye ne-broccoli, ngokwesibonelo. Yazi okunye ukudla okunothe nge-calcium.

Ngaphezu kwalokho, ukusebenzisa imithombo yokudla engaphezulu kavithamini C nakho kusiza ukululama ngokushesha ekuqhekekeni ngoba le vithamini, ngenxa yezakhiwo zayo, ingasebenza ukukhuthaza ukuvuselelwa kwazo zonke izicubu. Ngakho-ke, kubalulekile futhi ukudla ukudla okufana newolintshi, ulamula, i-acerola nophayinaphu, isibonelo. Bona ezinye izinketho zokudla ezicebile ku-vitamin C.

Kubalulekile futhi ukuthi ngesikhathi sokululama, umuntu agweme iziphuzo ezidakayo futhi anciphise inani likashukela elidliwe emini, ngoba lokhu kungaphazamisa ngqo ukuphulukiswa kwamathambo futhi kwandise isikhathi sokululama.

3. Khulisa amazinga kavithamini D

Uvithamini D udlala indima ebalulekile emzimbeni futhi uyasiza nasekwenzeni ukumuncwa kwe-calcium emathunjini futhi kuvumela ukungena kwaleli mineral ezimbanjeni. Ngakho-ke, kubalulekile ukuthi amazinga kavithamini D akhuliswe ngesikhathi sokululama ukuze ukuphulukiswa kwenzeke ngokushesha okukhulu.

Ngakho-ke, ukukhuphula amazinga kavithamini D emzimbeni, kunconywa ukuthi uhlale okungenani imizuzu eyi-15 ngosuku elangeni, ngaphezu kwalokho futhi nokwandisa ukusetshenziswa kokudla okunothile kule vithamini, njengezinhlanzi, isikhuphasha seqanda, ukudla kwasolwandle, ubisi kanye nokuphuma, isibonelo.

Bheka ividiyo elandelayo ukuthola amanye amathiphu wokuthi ungawanyusa kanjani amazinga kavithamini D:

4. Ukuthatha i-collagen

Kwezinye izimo, isazi sokudla okunempilo noma i-orthopedist ingancoma ukusetshenziswa kwe-collagen ukukhuthaza ukuphulukiswa nokunciphisa isikhathi sokululama. Lesi sithasiselo siboniswa ikakhulu lapho ukuphuka kwenzeka eduze kokuhlangana okuthile noma lapho kuhlanganiswa khona, ngoba i-collagen iqinisekisa ukwakheka okusheshayo kwezicubu zomzimba, okuvumela ukuphulukiswa.

5. Ukwenza ukwelashwa ngokomzimba

I-Physiotherapy ikhonjiswa ikakhulu ngemuva kwesikhathi sokungasebenzi, lapho ukuphuka kwakunzima kakhulu futhi kwakukhona ukungasebenzi isikhathi eside. Ngakho-ke, i-physiotherapy ingasiza ekubuyiseleni ngokuphelele amandla emisipha nokuhamba ngokuhlanganyela, okusiza umuntu ukuthi alulame ekuqhekekeni ngokushesha okukhulu.

Ilunga elingenawo amandla livame ukuqina kakhulu futhi ukubuyisa ukunyakaza kwalo kuyalulekwa ukwenza izivivinyo zokuhlanganisa kanye nokuqinisa izivivinyo kubalulekile kumuntu ukuba alulame ngokuphelele.

Mayelana nokululama okuphelele kokuqhekeka, kubalulekile ukuthi unake ubunzima besikhathi sokuphuka kanye nesikhathi sokuncishiswa. Kuyaqabukela umuntu obekade esesilinganisweni izinsuku ezingaphezu kwezingama-30 akwazi ukwenza konke ukunyakaza okuvunyelwe yijoyinti esikhathini esingaphansi kwezinsuku ezi-4 noma ezi-5. Kodwa-ke, ngokuhamba kwesikhathi ukunyakaza kungabuyela kokujwayelekile.

Ukulandela lezi zincomo kubalulekile ukuqinisekisa ukuphulukiswa kwamathambo okuphelele nokuvuselelwa kwezicubu ezilimele. Thola amanye amathiphu wokwenza amathambo akho aqine futhi alulame ngokushesha ekuqhekekeni ngokubuka ividiyo elandelayo: