Chifukwa Chiyani Chitetezo Chogwirizana Ndi Chofunikira?
Pali anthu 355 miliyoni padziko lonse lapansi akudwala matenda osiyanasiyana olumikizana mafupa, ndipo chiwerengero chikuwonjezeka.M'malo mwake, utali wa moyo wa mafupa ndi ochepa, ndipo akafika nthawi yautumiki, anthu amakhala ndi matenda osiyanasiyana olumikizana mafupa!
Moyo wolumikizana ndi zaka 60 zokha!Kutalika kwa moyo wamagulu kumatsimikiziridwa ndi majini, ndimoyo wathanzi wathanzi ndi zaka 60.
Ngati wina akukhala zaka 80, koma cholumikizira chafika kumapeto kwa moyo wake wothandiza pambuyo pa zaka 60, adzavutika zaka 20 zikubwerazi.Komabe, ngati njira yosamalirako ili yoyenera, mgwirizano wazaka 60 wautumiki ukhoza kugwira ntchito zaka khumi kutalikirapo.Choncho, zolumikizira ziyenera kugwiritsidwa ntchito mosamala!
Kodi Choopsa Kuteteza Mgwirizano Ndi Chiyani?
1. Squat
Zochita zonse zolemetsa zothamanga ndi kudumpha zimawonjezera kuphulika kwa bondo, makamaka pamene mukukwera pansi ndikuyimirira, imavala mafupa kwambiri.Makamaka kwa anthu omwe ali ndi vuto la patella, ma squats ayenera kuchepetsedwa.
2. Kukwera mapiri ndi nyumba
Nyuzipepala nthawi zambiri zimati agogo amalephera kutsika akakwera phiri.Zili choncho chifukwa akakwera phiri, katundu wawo wolowa m’magawo awiri amachuluka kuwirikiza kanayi kapena kasanu kuposa mmene amachitira.Poyamba, amatha kupirira, koma akamakwera phirilo, ziwalo zawo zimapweteka kwambiri.Nthawi zambiri, sangakwanitse kufika pakati pa phirilo.
Ndizovuta kwambiri kuti atsike.Kukwera makamaka kumagwiritsa ntchito mphamvu zamphamvu, pomwe kutsika kumatha kuvala mawondo mozama.
Anthu amakhalanso ndi kumverera kwa mwendo kunjenjemera atatha kutsika kapena kutsika kwa nthawi yayitali, ndipo ndiko kulemetsa kwamagulu.Choncho anthu azaka zapakati ndi achikulire ayenera kugwiritsa ntchito zikepe mmene angathere.
3. Pukuta pansi pa mawondo
Kugwada ndi kupukuta pansi, kupanikizika kwa patella kudzakhala pa femur, kuchititsa kuti chichereŵechereŵe pakati pa mafupa awiriwa chikhudze pansi.Iyenera kupewedwa, apo ayi mawondo ena sangathe kuwongoka.
4. Masewera pa simenti pansi
Articular cartilage ndi pafupifupi 1 mpaka 2 mm m'mimba mwake, ndipo imachepetsa kupanikizika ndikuteteza mafupa kuti asasweke.
Mphamvu yayikulu ikabwereranso pamasewera pa simenti pansi, zimawononga kwambiri mafupa ndi mafupa.
5. Kugona nthawi yaitali
Komanso ndi chizolowezi choipa kukhala pabedi nthawi yaitali.Pamene minofu imakhala yolimba, chitetezo cha mafupa chidzachepa.
Kwa achinyamata, minofu yawo imachira msanga, koma zikafika kwa okalamba, zimakhala zovuta kuti minofu yawo ikonzekerenso pambuyo potambasula.Choncho, minofu iyenera kugwiritsidwa ntchito kuti ikhale yolimba.
Zinthu Zinayi Zoyenera Kuchita Pachitetezo Chophatikizana
1. Kuchepetsa thupi
Kwa iwo omwe ali onenepa, cholumikizira cha bondo ndi "jack."Munthu akamachita masewera olimbitsa thupi, mphamvu yake imakhala yaikulu, ndipo kulemera kwake kumapangitsa kuti mawondo a mawondo akhale ovuta kupirira, choncho, kutaya thupi n'kofunika kuti pakhale mgwirizano.
2. Kusambira
Kwa anthu wamba, ntchito yabwino kwambiri yolumikizira mafupa ndi kusambira.M'madzi, thupi la munthu limafanana ndi nthaka, ndipo mfundozo sizimadzaza.Kwa mtima, mphamvu yokoka ndi yaying'ono kwambiri, komanso ndi yabwino kwa mtima.
Anthu omwe ali ndi matenda aakulu monga shuga ndi matenda oopsa ayenera kusambira kwambiri.Okalamba omwe satha kusambira amathanso kuyenda m'madzi, mothandizidwa ndi madzi othamanga, adzilimbitsa okha ndi kuvala mawondo awo mochepa.
3. Zakudya zoyenera za calcium
Mkaka ndi mankhwala a soya ali ndi calcium yambiri ndipo amagwiritsidwa ntchito kwambiri, choncho anthu ayenera kumwa zambiri.
Khungu la shrimp, msuzi wa sesame, kelp, walnuts, njere za vwende, mbatata, ndi zina zotero, zimatha kuonjezera kudya kwa calcium motero kumateteza mawondo.
Kuonjezera apo, ntchito zakunja, kuwala kwa dzuwa, ndi kudya kwa vitamini D kungathandize kulimbikitsa kuyamwa kwa calcium.
4. Khalani ndi zizolowezi zabwino
Atsikana sayenera kuvala zidendene zazitali kwa nthawi yayitali.Ndi bwino kuvala nsapato zofewa zokhala ndi zotanuka, monga nsapato wamba ndi zidendene zamphesa.Izi zitha kuchepetsa kuvala komanso mphamvu yokoka pamalumikizidwe.Nsapato zosalala zingakhale njira yabwino popita ndi kuchokera kuntchito kapena pamene mapazi akutopa muofesi.
Okalamba sayenera kunyamula zinthu zolemera, kukwera mmwamba kapena kunyamula zinthu zolemera kuti asawonongeke mafupa.
Nthawi yotumiza: Jul-13-2020