Isixhumanisi Esiphakathi Kokulahlekelwa Isisindo Nobuhlungu Bamadolo

-Delile

• Isisindo sithinta kanjani ubuhlungu bamadolo
• Ukwehla kwengcindezi ethwala isisindo emadolweni
• Ukunciphisa ukuvuvukala emzimbeni
• Xhuma ne-metabolic syndrome
• Ukuzivocavoca umzimba
• Amathiphu okunciphisa umzimba
• Ukudla okudlela endlini

Abantu abaningi abanesisindo sokukhuluphala noma ukukhuluphala ngokweqile baba nobuhlungu bamadolo. Ezimweni eziningi, ukwehlisa isisindo kungasiza ekunciphiseni ubuhlungu futhi kwehlise ubungozi be-osteoarthritis (OA).

Ngokusho kocwaningo oluthile, amaphesenti angu-3.7 abantu abanesisindo esinempilo (BMI) bane-OA yamadolo, kepha kuthinta amaphesenti ayi-19.5 alabo abanesisindo sebanga lesi-2, noma i-BMI engu-35-39.9.

Ukuba nesisindo esengeziwe kubeka ingcindezi eyengeziwe emadolweni akho. Lokhu kungaholela ebuhlungwini obungapheli nezinye izinkinga, kufaka phakathi i-OA. Ukuvuvukala nakho kungadlala indima.

Isisindo sithinta kanjani ubuhlungu bamadolo

Ukugcina isisindo esinempilo kunezinzuzo eziningi zezempilo, kufaka phakathi:

• ukunciphisa ingcindezi emadolweni
• ukunciphisa ukuvuvukala okuhlangene
• ukunciphisa ubungozi bezifo ezahlukahlukene

Ukwehla kwengcindezi ethwala isisindo emadolweni

Kubantu abakhuluphele ngokweqile, iphawundi ngalinye abalahlekile linganciphisa umthwalo emadolweni ngokuhlangana ngamakhilogremu ama-4 (1.81 kg).

Lokho kusho ukuthi uma ulahla amakhilogremu ayi-10 (4.54 kg), kuzoba khona amakhilogremu angama-40 (18.14 kg) isisindo esincane esinyathelweni ngasinye ukuze amadolo akho asekele.

Ingcindezi encane isho ukuwohloka nokudabuka okuncane emadolweni kanye nengozi ephansi ye-osteoarthritis (OA).

Imihlahlandlela yamanje incoma ukwehla kwesisindo njengecebo lokuphatha i-OA yamadolo.

Ngokusho kwe-American College of Rheumatology / Arthritis Foundation, ukwehla ngamaphesenti amahlanu noma ngaphezulu kwesisindo somzimba wakho kungaba nomthelela omuhle ekusebenzeni kwamadolo nasemiphumeleni yokwelashwa.

Ukunciphisa ukuvuvukala emzimbeni

Sekuyisikhathi eside i-OA ibhekwa njengesifo esidala. Ukuhlala isikhathi eside, ukucindezela ngokweqile emajoyini kuzodala ukuvuvukala.

Kepha ucwaningo lwamuva luphakamisa ukuthi ukuvuvukala kungaba yingozi kunokuba nomphumela.

Ukukhuluphala kungakhuphula amazinga wokuvuvukala emzimbeni, okungaholela ebuhlungwini obuhlangene. Ukwehla kwesisindo kunganciphisa le mpendulo yokuvuvukala.

Omunye ubheke idatha yabantu abalahlekelwe isilinganiso esingamakhilogremu ama-2 (0.91 kg) ngenyanga ngaphezu kwezinyanga ezintathu kuya eminyakeni emibili. Ezifundweni eziningi, izimpawu zokuvuvukala emizimbeni yazo zehle kakhulu.

Xhuma ne-metabolic syndrome

Ososayensi bathole ukuxhumana phakathi:

• ukukhuluphala ngokweqile
• thayipha 2 sikashukela
• isifo senhliziyo nemithambo yegazi
• ezinye izindaba zezempilo

Konke lokhu kuyingxenye yeqoqo lezimo ezaziwa ngokuhlanganyela njenge-metabolic syndrome. Zonke zibonakala zifaka amazinga aphezulu okuvuvukala, futhi zonke zingaba nomthelela komunye nomunye.

Kunobufakazi obukhulayo bokuthi i-OA nayo ingaba yingxenye yesifo se-metabolic syndrome.

Ukulandela ukudla okunciphisa ubungozi, okusiza ukubambezela ukuqhubeka kwesifo se-metabolic syndrome, nakho kungasiza nge-OA.

Lokhu kubandakanya ukudla okusha okunezakhamzimba eziningi, ngokugxila kokulandelayo:

• izithelo nemifino emisha, enikezela ngama-antioxidants kanye nezinye izakhamzimba
• ukudla okune-fiber, njengokudla okuphelele nokudla okususelwa ezitshalweni
• amafutha anempilo, njengamafutha omnqumo

Ukudla okufanele kugwenywe kufaka phakathi lokhu:

• engeze ushukela, amafutha nosawoti
• zicutshungulwa kakhulu
• aqukethe amafutha agcwele futhi athutha, ngoba lokhu kungakhuphula amazinga e-cholesterol

Thola okuningi lapha mayelana nokudla okulwa nokuvuvukala.

Ukuzivocavoca umzimba

Kanye nokukhetha ukudla, ukuzivocavoca umzimba kungakusiza wehlise isisindo futhi wehlise ubungozi be-OA.

Imihlahlandlela yamanje incoma le misebenzi elandelayo:

• ukuhamba
• ukuhamba ngebhayisikili
• ukuqinisa umzimba
• imisebenzi esekwe emanzini
• tai chi
• i-yoga

Kanye nokunikela ekwehliseni isisindo, lokhu kungathuthukisa amandla nokuguquguquka, futhi kunganciphisa nengcindezi. Ukucindezeleka kungafaka ukuvuvukala, okungabhebhethekisa ubuhlungu bamadolo.

Amathiphu okunciphisa umzimba

Nazi ezinye izinyathelo ongazithatha ukuqala ukuncipha.

• Nciphisa osayizi bezingxenye.
• Faka imifino eyodwa epuletini lakho.
• Thatha uhambo lokuhamba ngemuva kokudla.
• Thatha izitebhisi kunokuba uhambe ngezitebhisi ezihambayo noma ikheshi.
• Pakisha eyakho isidlo sasemini esikhundleni sokudla ngaphandle.
• Sebenzisa i-pedometer bese uziphonsele inselelo ukuhamba phambili.

Ukudla okudlela endlini

Kukhona ukuxhumana phakathi kokukhuluphala ngokweqile, ukukhuluphala ngokweqile, ne-OA. Isisindo somzimba esiphakeme noma inkomba yomzimba (BMI) ingabeka ingcindezi eyengeziwe emadolweni akho, inyuse ithuba lokulimala nobuhlungu.

Uma ukhuluphele ngokweqile futhi une-OA, udokotela angaphakamisa ukuthi uzibekele umgomo wokulahla amaphesenti ayi-10 wesisindo sakho futhi uhlose i-BMI engu-18.5-25. Lokhu kungasiza ekunciphiseni ubuhlungu bamadolo futhi kuvimbele ukulimala kwamalunga ngokuya ngokuya kuba kubi.

Ukwehla kwesisindo kungakusiza futhi ukuphatha ezinye izimo ezivame ukwenzeka njengengxenye yesifo se-metabolic, njenge:

• thayipha 2 sikashukela
• umfutho wegazi ophezulu (umfutho wegazi ophakeme)
• Isifo senhliziyo

Umhlinzeki wakho wezokunakekelwa kwempilo angakusiza ukuthi wakhe uhlelo lokunciphisa isisindo.

Ukuthatha izinyathelo ezidingekayo ukuphatha isisindo sakho kungasiza ukuvikela amadolo akho ebuhlungwini obuhlangene futhi kunciphise ubungozi be-OA.