Izifo zesistim se-musculoskeletal, ingakumbi utshintsho olwenziwe kakubi kumalungu, luchaphazela malunga nama-90% ebemi behlabathi ukuya kumlinganiselo omkhulu okanye ngaphantsi. Ukongezelela, kwenzeka nangakhathaliseki ngesini kunye nobudala. Kubalulekile ukufumana ngexesha lokuqinisa amajoyina kunye nokujongana nokuthintelwa kwezi zifo. Kwixesha elizayo, oku kuza kuqinisekisa umsebenzi oqhelekileyo wemoto kunye nendlela yokuphila epheleleyo.
Indlela yokomeleza amalunga kunye nemigudu ngokutya?
Wonke umntu uyazi ukuba impilo yabantu ixhomekeke ekudleni kwakhe. Kukwasebenza kwakhona kumsebenzi wamajoyina, iintambo kunye nemigqa.
Imveliso ebalulekileyo kakhulu:
- inyama ebomvu enomzimba;
- imifuno eluhlaza;
- izikhupha zeqanda;
- iibhothi;
- khiwane;
- cherry;
- imbotyi;
- iipricot ezomileyo ;
- ubusi;
- buckwheat, oatmeal;
- tshokoleta enomuncu, i-cocoa;
- amantonga;
- isonka esipheleleyo;
- iintlanzi kunye neelwandle;
- i-cottage cheese;
- ushizi;
- iimveliso zobisi ezivuthayo;
- olwandle.
Ingqwalasela ingakumbi kufuneka ihlawulwe kumthombo wendalo we-collagen-gelatin. Ukusebenzisa rhoqo izitya kunye nayo (i-jelly, jellied, indlebe, i-jelly) isinconywa njengolondolozo olukhuselweyo lwezilwanyana zamathambo.
Indlela yokomeleza amajoyina kunye neyeza ze-cartilage?
Kukho ezininzi izongezo ezenzelwe le njongo, kodwa ezininzi zazo zivelisa umphumo omncinci. Ngako oko, ngaphambi kokuthenga isongezelelo sokutya, kufuneka uzifundele uluhlu lweendlela ezifanelekileyo.
Ukuqinisa amanyathelo kunye nokulungiswa kwegilament:
- sulfatein sulfate;
- i-collagen ;
- glucosamine sulfate;
- i-calcium ne-vitamin D;
- I-Omega-3 kunye neengxube ze-polyunsaturated fatty acids;
- methylsulfonylmethane;
- bromelain;
- i-shark cartilage;
- i-curcumin;
- S-adenosylmethionine;
- hyaluronic acid.
Indlela yokomeleza izithoni kunye namalungu ngokusebenza?
Uthintelo olungcono lweenguqu ezonakalisa ukuguqulwa kwamalungu asebenzayo, kuquka ukudida, ukuhamba ngebhayisikili, ukuhamba kwezemidlalo. Ukukhwela kunqweneleka ukuba ungabandakanyi.
Ukongezelela, kwiqela ngalinye leemisipha, iintambo, iigaments kunye namajoyina, kukho ubunzima be-gymnastics eyenzelwe ngokukhethekileyo, ukuqeqeshwa ngokomzimba. Ukwenza nangoko ubuncinci benani lokuzivocavoca, unokuqiniseka ngokusebenza ngokuqhelekileyo kwenkqubo ye-musculoskeletal.