Ukuthintela i-osteoporosis kwabasetyhini

I-osteoporosis iyingozi kakhulu engasayi kuphiliswa. Esi sifo sithathwa ngokuba "sisetyhini," njengoko ukucuthwa kwamathambo kubangelwa ukunciphisa izinga le-estrogens egazini. Ngenxa yoko, ukukhusela i-osteoporosis kubasetyhini kubaluleke kakhulu, oku kuthetha ukuthotyelwa kwimiqathango yeemeko ezifuneka ukuba zigcinwe kungekuphela kwesikhashana, kodwa kulo lonke ubomi.

Imigaqo yokuthintela i-osteoporosis

Kufuneka kuqondwe ukuba isifo asihlakuli ngokukhawuleza, kodwa ngokuthe ngcembe, ukubaluleka okukhethekileyo kufuneka kunikezelwe indlela yokuphila ngokwakho ngoku, ngaphandle kokulinda iimpawu zokuqala.

Okokuqala, kubalulekile ukulungelelanisa ukutya. Kubalulekile ukufumana i-calcium kunye ne-vitamin D ngokwaneleyo, eququzelela ukufana kwayo. Ekudleni kwansuku zonke, kufuneka udibanise iimveliso ezinjalo:

• ubisi, ushizi, i-yogurt, i-cottage cheese;
• iesame, ii-almond, imbewu;
• ubhontshisi
• imifino, i-lettuce, isipinashi;
• sardines, salmon.

I-Vitamin D ifumaneka kwi-yolk, ioli yeentlanzi kwaye ihlanganiswe phantsi kwefuthe lokukhanya kwelanga.

Kwakhona ekukhuseleni i-osteoporosis asebekhulile kufuneka ihlawule ingqalelo indlela esebenzayo yobomi. Kubalulekile ukuba usebenzise rhoqo, uqinisa imisipha. Kubalulekile ukuhamba ngokuphindaphindiweyo kwisitrato, endaweni yokusebenzisa isiteji, ukwenza imisebenzi elula kunye nomthwalo onomlinganiselo. Umntu ongenakulungiswa ixesha elide uqala ukulahlekelwa ngokukhawuleza.

Ukuthintela ukuphuhliswa kwesifo kuyacetyiswa ukuba ulandele le mithetho:

1. Ukuyeka ukutshaya notywala.
2. Yidla itiye encinci nekhofi.
3. Ngokuqhelekileyo uye kwilanga.
4. Thatha ii-vitamin complexes equkethe i-calcium.
5. Faka iimveliso zobisi ekudleni.
6. Kukho imifuno, imifino, izantyambo kunye neziqhamo.

Ukuthintela i-osteoporosis ekumeni

Ukususela kwiminyaka engama-35, kubalulekile ukucinga yakhe impilo. Kufuneka ulahle imikhwa emibi, ukuba unayo, kwaye uqale ukuthabatha i-phytoestrogens, egcina i- metabolism esisigxina kunye negalelo ekuqaliseni ukuhamba komzimba.

Kwakhona kweli nqanaba, indawo ebalulekileyo ekuthintekeni kwe-osteoporosis inikwe ukuthatha amayeza. Abasetyhini kufuneka bathathe amaqela alandelayo:

• iziyobisi ze-hormonal ezinciphisa iimpawu zokunquma kwesisu, ukungazinzi, ukuthukuthela nokukhusela ukutshatyalaliswa kwezicubu zethambo;
• i-bisphosphonates eyenzelwe ukudibanisa ithambo;
• iivithamini D3 kunye ne-calcium.