Ukwelashwa Kokuqinisa Amathambo Namalunga

-Delile

• Yini okufanele udle
• Ukuzivocavoca okuhle kakhulu

Ukuqinisa amathambo namalunga kunconywa ukuthi udle ukudla okunothe nge-calcium futhi yize ubisi noshizi kwaziwa kakhulu, kukhona eminye imithombo ye-calcium ngaphandle kwemikhiqizo yobisi, njengamaqabunga aluhlaza amnyama njengesipinashi kanye ne-broccoli namantongomane njengamantongomane.

Kepha ngaphezu kokudla lokhu kudla kunconyelwa nokwenza umsebenzi womzimba, kepha akusikho ukuzivocavoca okukhonjiswayo ngoba ukuze kutholakale i-calcium futhi lokhu kuqinisa ubukhulu bethambo, imisebenzi ethanda ukusikwa kwemisipha kufanele yenziwe ncamashi endaweni ofuna ukuyiqinisa.

Isibonelo, uma umuntu edinga ukuqinisa amathambo omlenze, kuhle ukuhamba, kepha ukugijima kunomthelela omkhulu kakhulu, kusebenza kahle kakhulu. Kodwa-ke, lapho umuntu ebuthakathaka kakhulu futhi kunengozi yokuwa, ukugijima kungenzeka kungabi inketho engcono kakhulu, lapho kwenzeka ukwelashwa ngokomzimba noma izivivinyo zokuqeqesha isisindo zilungele kakhulu.

Yini okufanele udle

Kuyadingeka ukuthi utshale imali ekusetshenzisweni kwe-calcium, uma kungenzeka, kukho konke ukudla kosuku. Ukukhetha ukudla okunothiswe nge-calcium nakho kuyindlela enhle yokuphuma, kepha udokotela futhi angancoma ukusebenzisa izithako zokudla ze-calcium nevithamini D ukuvimbela noma ukwelapha i-osteoporosis.

Okunye ukudla okunothile nge-calcium ngama-sardine, i-tofu, amantongomane aseBrazil, ubhontshisi, i-okra nama-plums. Ungabona inani le-calcium kulokhu kudla lapha.

Lapho udla lokhu kudla, akufanele uphuze ikhofi, i-coca-cola noma udle ushokoledi ngoba i-caffeine ingaphazamisa ukumuncwa kwe-calcium, ngakho-ke kufanele ulinde okungenani isigamu sehora ukuthola inkomishi yekhofi ngemuva kwesidlo sasekuseni noma sasemini.

Ngaphezu kwalokho, kubaluleke kakhulu futhi ukuvezwa yilanga ekuseni kakhulu ukuze imisebe yelanga ithinte isikhumba, ukuze kukhiqizwe uvithamini D osiza nasekuqiniseni amathambo. Kulokhu, kufanele 'uthole ilanga' ngaphandle kwesikrini futhi ukuze ungabi sengozini yokushisa isikhumba sakho noma ukuthola umdlavuza wesikhumba, kufanele uhlale ukhetha amahora asekuseni, kuze kube ngu-10 ekuseni noma ntambama, ngemuva kuka-16.

Ukuzivocavoca okuhle kakhulu

Ukuzivocavoca okuhle kakhulu kokuqinisa amathambo yilokho okuholela ekuswanyeni kwemisipha kodwa okunomthelela ngqo ethanjeni, ngakho-ke konke okusemanzini okufana nokubhukuda, i-hydrotherapy kanye ne-aerobics yamanzi akuyona efanelekile kakhulu.

Ukuzivocavoca umzimba njengokuqeqeshwa kwesisindo, ukuvivinya umzimba okulula nokuzivocavoca nge-Pilates kuyizindlela ezinhle kakhulu zokwenza i-calcium yegazi imunce amathambo ibenze baqine. Ngaphezu kwalokho, aqinisa namalunga, avimbele ubuhlungu nokungalingani.

Bheka amanye amathiphu wokudla nokuzivocavoca kuvidiyo yethu engezansi: