Ingozi Yezempilo Iningi Labesifazane Abangalinaki

-Delile

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Lapha, amaqiniso ayisithupha amangalisayo mayelana ne-osteoporosis.

UWendy Mikola unendlela yokuphila noma yimuphi udokotela angayincoma. U-accountant oneminyaka engama-36 wase-Ohio uvivinya umzimba njalo, akabhemi, futhi ugcwalisa ipuleti lakhe ngezithelo nemifino emisha, amaprotheni anciphile, nezinhlamvu ezigcwele. Kepha kukhona ukuphelelwa yisikhathi okukodwa: Akacabangi kakhulu ngokuvikela amathambo akhe. “Ngibona sengathi lokho yinto engingakhathazeka ngayo kamuva,” kusho uWendy. "I-osteoporosis ivame ukuthinta abesifazane asebekhulile."

Akuyena yedwa ozizwa ngale ndlela: Ucwaningo olwenziwe yiNational Osteoporosis Foundation luthole ukuthi abesifazane abangamaphesenti angama-85 bacabanga ukuthi abasengozini yokuhlaselwa ngamathambo, okuyisifo esenza amathambo aqhume futhi aqine futhi aholele ekuqhekekeni okuqeda amandla. Yize kuyiqiniso ukuthi abesifazane abavami ukuthuthukisa isimo kuze kube yiminyaka yabo-50 noma ngaphezulu, "izinyathelo ozithathayo njengama-20-, 30-, ngisho no-40-okuthile zidlala indima enkulu ekunqumeni impilo yethambo lakho kamuva empilweni," kusho uMiriam Nelson, Ph.D., uprofesa ohlangene eFriedman School of Nutrition Science and Policy eTufts University kanye nombhali we Abesifazane Abanamandla, Amathambo Aqinile.

Kodwa amaphesenti amane kuphela abesifazane abasebasha athatha izinyathelo ezidingekayo ukuze bagweme ukukhumuzeka kwamathambo, kuthola ucwaningo lwakamuva kujenali. I-Arthritis & Rheumatism. “Abaningi benza iphutha lokucabanga ukuthi inkomishi yabo yansuku zonke yeyogathi noma ingilazi yobisi yanele ukubavikela,” kusho uNelson. "Kodwa akunjalo." Ukuvimbela ukulahleka kwamathambo ngaphambi kokuthi kuqale, siqoqe amaqiniso okudingeka ukwazi.Akukephuzi kakhulu ukwakha ithambo

Njengamaseli esikhumba aphenduka, ithambo lenziwa njalo futhi liphulwe impilo yakho yonke. Lapho usemncane, ithambo likhula ngokushesha kunokuba liwohloke. Lelo zinga liyancipha njengoba ukhula; ngo-18, abesifazane abaningi sebenze amaphesenti angama-90 wamathambo abo, futhi ngo-30, sebefike ezingeni eliphezulu.

Phakathi namashumi amabili eminyaka alandelayo, ama-hormone angena esenzweni. Amaleveli we-estrogen evikela amathambo aqala ukwehla, ngakho-ke uqala ukulahlekelwa yithambo ngokushesha okukhulu kunokuba ungalibuyisela esikhundleni. "Eminyakeni emihlanu kuya kweyisikhombisa ngemuva kokufika esikhathini sokuya esikhathini, iningi labesifazane selivele selilahlekelwe cishe amaphesenti angama-20 wamathambo abo," kusho uDavid Hamerman, M.D., ongumqondisi wezikhungo zeComprehensive Bone Center eMontefiore Medical Center eNew York City. Kepha konke akulahlekile. Cabangela uhlaka lwakho njenge-akhawunti ongatshala kuyo imali: Ngokudla okuthile nokuzivivinya, kuyenzeka owesifazane oseminyakeni yawo-20 noma engu-30 engeze kulokho anakho noma alondoloze lokho anakho.2 Kungase kudingeke ukuthi ucele ukuhlolwa kokuminyana kwamathambo

Nakuba izincomo zamanje zidinga ukuthi uqale uhlolelwe ukukhumuzeka kwamathambo lapho uneminyaka engu-65, ungase udinge emashumini eminyaka ngaphambili: Abanye ochwepheshe balinganisela ukuthi owesifazane oyedwa kwabayisithupha abafunda ekolishi une-osteopenia, eyandulela ukukhumuzeka kwamathambo. "UNgethembeli kudokotela wakho ukuthi akwazise uma kukhona okungahambi kahle - kufanele usebenze futhi umcele ukuthi ahlole izingqinamba zakho," kusho uNelson. Kubaluleke kakhulu ukukhuluma uma unezici ezithile eziyingozi (bheka uhlu lapha ). Udokotela wakho angase atuse ukuskena kwe-DXA (ngaphambilini okwakubizwa ngokuthi i-DEXA, noma i-X-ray absorptiometry ekabili) ukuze kukalwe ukuminyana kwamathambo akho. Uma imiphumela yakho yembula ukuthi iphansi, angase atuse izinguquko ezimbalwa zendlela yokuphila, njengokuthatha izithasiselo ze-calcium ne-vitamin D.Akuzona zonke izinhlobo zokuvivinya umzimba ezivikela amathambo akho

Ukubhukuda, ukuhamba ngebhayisikili, kanye ne-Pilates konke kuthinta imisipha yakho, kepha udinga amandla amaningi ukukhulisa ingqalasizinda yakho. "Noma yimuphi umsebenzi wokuthwala isisindo, njengokuqeqesha amandla, i-aerobics, noma ukugijima, ubonisiwe ukukhuthaza ukwakheka kwamathambo," kusho uNelson. Phakathi nalolu hlobo lokuzivocavoca, amathambo akho avumelana nengcindezi yamandla adonsela phansi ngokwakha amangqamuzana amathambo amaningi.

I-American College of Sports Medicine incoma ukwenza umsebenzi wokuthwala isisindo kathathu noma kahlanu ngesonto, kanye nama-plyometric, noma ukuhamba okuqhumayo, imizuzu eyi-10 kuye kwengama-20 izinsuku ezintathu ngesonto. Zama ukweqa intambo noma ukwenza i-squat jump (uqala endaweni ye-squat, gxuma uqonde emoyeni, uhlale ngezinyawo eziyisicaba).

Kodwa lezi zivivinyo zomzimba ophansi zisebenzela kuphela amathambo emilenzeni nasezinqulwini. Bopha igebe ngemisebenzi efana nokuphakamisa izinsimbi, okuzokhulisa lawo mathambo ezingalweni nasemhlane wakho.

Ukudla okuqinisa amathambo kungatholakala ku-aisle yomkhiqizo

Uma kukhulunywa ngokugwema ukukhumuzeka kwamathambo, ubisi olunamafutha aphansi luthola isikweletu esiningi ngokuqukethwe kwe-calcium ephezulu. Kepha amathambo akho adinga ukusekelwa kwezakhi ukuze kuhlale kuqinile: Ucwaningo olushicilelwe ku- Ijenali Yocwaningo Lwethambo Nezimbiwa bathole ukuthi abesifazane abadla uvithamini C omningi kakhulu baba nokuqina kwamathambo kunalabo abathole okuncane. Ngakho ngesikhathi esizayo uma uya esitolo, zibekele ukudla okunothe ngovithamini, njengezithelo ezisawolintshi, i-broccoli, nopelepele obomvu.

Ngenkathi ukuyo, jikijela i-kale, isipinashi, noma i-Swiss chard ekalishini lakho lokuthenga.Le mifino yonke inovithamini K ophakeme, okhuthaza ukukhiqizwa kwe-osteocalcin, iphrotheni ebopha i-calcium nezicubu zethambo. Futhi musa ukweqa indawo yokudla kwasolwandle. I-tuna ye-Yellowfin icebile nge-magnesium, enye kumele ibe namathambo aqinile; cishe amaphesenti angama-50 wesitolo somzimba wakho salesi simbiwa atholakala emathanjeni akho. Usuku ngalunye, khomba ama-milligram angama-320 we-magnesium, atholakala elayisi elinsundu nebhotela lamantongomane.I-Calcium i-co-D-pendent

Lonke ubisi, iyogathi, kanye nezengezo emhlabeni ngeke kwenze umzimba ube muhle ngaphandle kokuthi uthola uvithamini D kanye ne-calcium yakho. "I-calcium incike ku-vitamin D," kusho uSusan E. Brown, Ph.D., umqondisi we-Osteoporosis Education Project e-East Syracuse, eNew York. Ngaphandle kwamazinga e-vitamin D anele, i-calcium encane kakhulu oyidlayo empeleni izomuncwa futhi ibe wusizo emzimbeni."

Udinga ama-milligram ayi-1 000 kuya ku-1,200 we-calcium ngosuku - inani elihlinzekwa kathathu lobisi lwe-lowfat-futhi okungenani amayunithi angama-400 kuya ku-800 omhlaba wonke kavithamini D, ngokwemikhombandlela yeNational Osteoporosis Foundation. Thola i-vitamin ku-salmon, izimfanzi, nobisi oluqinile noma ijusi yewolintshi. Ngenkathi ukuvezwa kwelanga okungavikelekile kungomunye umthombo omuhle kavithamini D, nawe ubeka engcupheni yokuthi izolimaza isikhumba sakho futhi iholele kumdlavuza.

Ngenxa yokuthi umuntu waseMelika ovamile uyashoda kuvithamini D, ochwepheshe batusa ukuba aphuze iphilisi nsuku zonke. Kunezinhlobo ezimbili zesengezo, i-D2 ne-D3. "Khetha uhlobo lwe-D3, olusebenza kangcono," kusho uRobert P. Heaney, M.D., umcwaningi we-osteoporosis kanye noprofesa wezokwelapha eCreighton University.6 Okunye ukudla kungamasela e-calcium

Uthele ubisi lwe-nonfat phezu kukabhanana wakho omisiwe esidlweni sasekuseni namhlanje ekuseni, bese ufafaza ushizi kusaladi yakho yesipinashi ngesidlo sasemini, ngakho-ke usendleleni yokuhlangabezana nesabelo sakho se-calcium, akunjalo? Mhlawumbe akunjalo. Amakhemikhali athile, njenge-oxalates (etholakala kusipinashi kanye ne-rhubarb) nama-phytates (kubran kakolweni nobhontshisi), abopha ku-calcium, avimbele ukumuncwa kwayo. Ngakho-ke ungafaki yonke i-calcium oyidla nalokhu kudla engqikithini yakho yansuku zonke. Ukudla ukudla okugayiwe okuningi nakho kungakubeka ekulahlekelweni kwe-calcium. "Imvamisa iphakeme kakhulu nge-sodium," kusho uFelicia Cosman, MD, umqondisi womtholampilo weNational Osteoporosis Foundation. Futhi lapho izinso zakho zikhipha i-sodium eningi, enye i-calcium ishanelwa kanye nayo. Uncoma ukunciphisa ukudla kwakho kube ngaphansi kwamamiligremu angama-2 000 ngosuku ngokukhetha ukudla okuphansi kwesodium nokunciphisa izimpahla ezihlanganisiwe. Inkomishi yesobho, ngokwesibonelo, ingapakisha cishe ama-milligram angama-900 e-sodium, kuyilapho izipuni ezimbili zokugqoka zaseFrance ziqukethe ama-milligram angama-250.

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