Isisindo sokuzivocavoca sinciphisa ingozi ye-osteoporosis
Ukuzivocavoca kwaziwa ukukhulisa amathambo futhi kuthuthukise impilo yethambo. Nokho, akuwona wonke umsebenzi wokulinganisa olinganayo uma kuziwa ekwakheni amathambo aqinile, enempilo noma ekuvimbeleni i-osteoporosis; amanye amafomu anganciphisa inani lamathambo, ngisho nakwabadlali abakhulu.
Yiziphi izinhlobo zokuzivocavoca ezikhuthaza ukuphakama kwamathambo?
Abacwaningi abavela e-Bone & Joint Injury Prevention & Rehabilitation Centre eNyuvesi yaseMichigan baphinde bahlola uphenyo kusukela ngo-1961 ukuze banqume ukuthi umthelela onjani owenziwe ngamathambo kanye nempilo yethambo.
Bathola izici ezintathu zokuzivocavoca zinomthelela omkhulu ekukhuleni kwamathambo. Kunjalo:
- Ubukhulu bokucindezela ukuvivinya umzimba - Ukuhlola okuhambisana nalesi sigaba kufaka ukulinganisa nokuzivocavoca ngoba inani lamandla noma umthelela owenziwe emisipha kubalulekile.
- Isilinganiso semisipha sinamandla ekusebenziseni lokhu - Cabanga ngama-high-impact-bearing-exerc exercises eyenziwa ngokuphindaphinda, njenge- jumping noma i- plyometrics .
- Imvamisa ukuthi ukuvivinya umzimba kuhlunga isisindo - Nansi lapho ukuqhuma nokugwedla intambo kufanelana nomthethosivivinywa, ngenxa yethonya eliphindaphinda emathanjeni okwenzeka kaningi ngesikhathi sokuzivocavoca.
Ukuphakama, izinga, kanye nokuvama kobunzima phakathi nokuzivocavoca konke kudlala indima ekuthuthukiseni amathambo amakhulu, kodwa abacwaningi abazange banqume ukuthi yikuphi okubaluleke kakhulu kulaba abathathu. Bathi ukunyuka kwamathambo kungenziwa esikhathini esincane semaminithi angu-12 kuya kwangu-20 okuvivinya umzimba, izinsuku ezintathu ngesonto.
Kodwa kusukela ngaleso sikhathi, isayensi ithole ukuthi ingenzeka esikhathini esingaphansi kwalowo, futhi kuyoba usizo ukucubungula ukuzivocavoca okuwela kuzo zonke izigaba ezingenhla.
Cabanga ngalokhu: ukuqhuma izikhathi ezingu-10 kuya kwezingu-20 ngosuku ngemizuzwana engu-30 yokuphumula phakathi kwempuphu ngayinye kunikeza izinzuzo ezinkulu zokwakha amathambo kunokuhamba noma ukugijima, ngokusho kocwaningo oluvela kuBrigham Young University, eProvo, Utah.
Laba baphandi bathola ukuthi ukugijima nokugijima kunomthelela omncane ekutheni abantu bangaboni kahle ngenxa yokucindezeleka kwamathambo okuphindaphindiwe. Ngakho-ke, uma wenza lezo zinsuku nsuku zonke, kufanele futhi ugijime okungenani izikhathi ezingu-10 ngosuku.
Kuthiwani uma usuhlala phansi kakhulu kunokuphila okusebenzayo kakhulu? Izindaba ezinhle ukuthi ungase ukwazi ukuthola amandla amathambo.
Ubufakazi bubonisa ukuthi ukuvivinya umzimba kungasiza ekwakheni nasekugcineni isimo samathambo nganoma yisiphi isikhathi. Ucwaningo luye lwabona ukuphakama kwamathambo okwandisa ngokuzivocavoca njalo, njengokuphakamisa izisindo, izikhathi ezimbili noma ezintathu ngesonto. Lolu hlobo lokuvivinya umzimba lubonakala luvuselela amathambo okwakhiwa futhi alondoloze i-calcium emathanjeni athatha umthwalo. Amandla emisipha ethinta amathambo avuselela le nqubo yokwakha amathambo. Ngakho-ke noma yikuphi ukuzivocavoca okubeka amandla phezu kwethambo kuyoqinisa lelo thambo.
Ukuzivocavoca Okuhle Kwenyuka Kwemfuyo Yomzimba
Ochwepheshe batusa amafomu okuzivocavoca alandelayo kubo bonke abagijimi ukuze bakhulise amathambo futhi bavimbele ukulahleka kwethambo:
- Isisindo sokuqeqesha , ikakhulukazi ukuzivocavoca kwe- squat
- I-Plyometrics
- Ukuqaqa
- I-Stair Running
- Ukuzivocavoca umzimba
- I-Jump Roping
- Ukugijima
- Izintaba
- I-Backpacking
Ukuhamba ngebhayisikili, Ukubhukuda Kunganciphisa Ubuningi Bamathambo
Ukubhukuda kanye nokuhamba ngebhayisikili akubhekwa njengokuzivocavoca okubhekiselwe isisindo futhi ngokuvamile akubalwe ohlwini lwazo izivivinyo ezandisa ukwanda kwethambo.
Eqinisweni, kunobunye ubufakazi bokuthi abagibeli bamabhayisikili asezingeni eliphakeme empeleni balahlekelwa yimisipha ngesikhathi sokuqeqesha okukhulu nokugijima.
Ucwaningo oluthile lwathola amathambo aphansi ezitokisini zamabhayisikili abalingana abaqeqesha amahora ngebhayisikili.
Abacwaningi abaqiniseki ngokuphelele ukuthi imbangela yokulahlekelwa kwamathambo kumabhayisikili, kodwa imibono yamanje ihlanganisa:
- Ukungahambisani nesisindo sokuhamba ngebhayisikili kubeka ubukhulu obuncane emathanjeni.
- Amaminerali, kuhlanganise ne-calcium, alahlekile ngezinga elikhulu ngesikhathi samahora okuthumba.
- Ukungalingani kwamandla okungenzeka (amakholori amaningi asetshenziselwa ukudliwa) phakathi namahora wokuzivocavoca okukhulu.
Ukudla okunomsoco nokuzivocavoca okusemandleni okwakhiwa kwamabhondi anamandla
Ukwakhiwa nokugcina amathambo amathambo kudinga okungaphezu kwesisindo sokuzivivinya esisodwa. Inhlanganisela yokudla okunempilo nokuzivocavoca umzimba kuyindlela enhle yokwakha amathambo. Uma sesifinyelela eminyakeni engaba ngu-30, asikwazi ukwakha amathambo njengento kalula ngakho ukwakha amathambo okwanele ekuqaleni kokuphila kuyindlela engcono kakhulu yokuvimbela i-osteoporosis kamuva. Njengomdala, indlela engcono kakhulu yokulondoloza isisindo ngendlela efanayo oyakha ngayo - ukuthola i-calcium eyanele ekudleni kwakho nokusebenzisa umzimba wokuzivocavoca.
Imithombo:
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UManske SL, uLorincz CR, u-Zernicke RF. I-Bone Health: Ingxenye 2, Umsebenzi Wokwenyama. Impilo Yezemidlalo: Indlela Eyinkimbinkimbi Yezemfundo July 2009 1: 341-346.
Rector RS, uRogers R, Ruebel M, Hinton PS. Ukubamba iqhaza emigwaqweni yokuhamba ngebhayisikili ngokuhambisana nokusebenza kuhlotshaniswa nesisindo samaminerali aphansi emadodeni. I-Metabolism, ngo-2007.
Tucker LA, Fosson E, Bailey BW, neLeCheminant JD. Ingabe ubuhlobo-Ukuziphendulela phakathi kweMisa yomzimba ne-Hip Bone Mineral Ukuzivocavoca kwabesifazane Abathintekayo Ukudla, Umsebenzi Wokwenyama, noma Ukunqamuka Kwesikhashana? Am J Health Promot. 2014 Meyi-Juni; 28 (5): 325-327.
Tucker LA, Strong JE, LeCheminant JD, Bailey BW. Umphumela wezinhlelo ezimbili zokuqhaqhazela kwe-hip bone mineral mass in abesifazane base-premenopausal: isilingo esilawulwa ngokungahleliwe. Am J Health Promot. 2015 Jan-Feb; 29 (3): 158-64. doi: 10.4278 / ajhp.130430-QUAN-200.