Ngokusho kwe-World Health Organization (WHO), ukuwa kuyimbangela ehamba phambili yokufa okuhlobene nokulimala phakathi kwabantu abadala abaneminyaka engu-65 nangaphezulu futhi kuyimbangela yesibili ehamba phambili yokufa kokulimala okungahlosiwe emhlabeni jikelele.Njengoba abantu abadala bekhula, ingozi yokuwa, ukulimala nokufa iyakhula.Kodwa ngokuvimbela kwesayensi, izingozi nezingozi zingancishiswa.
Bona kahle futhi uvumelane nokuguga, futhi ulungise imikhuba yokuziphatha.
Thatha kancane empilweni yakho yansuku zonke, ungajahi ukujika, sukuma, uvule umnyango, uphendule ucingo, uye endlini yangasese, njll. Shintsha le mikhuba eyingozi kanje: sukuma ugqoke ibhulukwe, ukhuphukele phezulu. ukulanda izinto, nokwenza ukuzivocavoca ngamandla.Abantu abadala abangakwazi ukuhamba kahle kufanele bakhethe izinto ezisizayo eziholwa ochwepheshe, futhi bakhuthalele ukusebenzisa izinduku, izihambi, izihlalo zabakhubazekile, izindlu zangasese, ama-handrails nezinye izinto.
Asebekhulile kufanele bagqoke izingubo namabhulukwe okubafanela kahle, angabi made kakhulu, ampintshe kakhulu noma axege kakhulu, ukuze afudumale ngaphandle kokuthinta umzimba.Kubalulekile futhi ukugqoka izicathulo eziyisicaba, ezingasheleli, ezilingana kahle.Bobabili basiza ukuvimbela ukuwa.Ukulungiswa okufanele iminyaka yobudala kwenziwa kangcono ekhaya ukuze kuncishiswe izici ezisengozini yokuwa endaweni.Lapho asebekhulile bephuma, kufanele banake izici eziyingozi zokuwa endaweni yangaphandle, futhi bahlakulele umkhuba wokunaka ingozi lapho bephuma.Ukuzivocavoca okuqinisa ibhalansi, amandla emisipha, nokukhuthazela kunganciphisa ingozi yokuwa.
Ukuzivocavoca kunganciphisa futhi kubambezele imiphumela yokuguga emsebenzini womzimba futhi kusize ukunciphisa ingozi yokuwa.Ukwenza i-tai chi, i-yoga, nomdanso wokufaneleka kungasebenzisa yonke imisebenzi yomzimba ngokugcwele.Abantu asebekhulile, ikakhulukazi, bangathuthukisa amakhono ahlukahlukene ngokusebenzisa izivivinyo ezihlukene.Ukulinganisela kungaqiniswa ngokuma ngonyawo olulodwa, ukuhamba eceleni komgwaqo, nokunyathela.Ukuqinisa imisipha yomzimba ophansi nakho kuyadingeka.Ukuphakamisa isithende kanye nokuphakamisa umlenze oqondile emuva kungakwandisa.Ukukhuthazela kungathuthukiswa ngokuhamba, ukudansa, nokunye ukuvivinya umzimba kwe-aerobic.Asebekhulile kufanele bakhethe ngokwesayensi indlela nokuqina kokuzivocavoca okubafanele, balandele isimiso sesinyathelo ngesinyathelo, futhi bahlakulele umkhuba wokuvivinya umzimba njalo.Vimbela i-osteoporosis futhi unciphise ingozi yokuphuka ngemva kokuwa.
Ukuzivocavoca kunomphumela omuhle ekuvimbeleni nasekwelapheni i-osteoporosis, futhi kunconywa imidlalo yangaphandle njengokuhamba ngesivinini esilinganiselwe, ukugijima, kanye ne-Tai Chi.Ukwengeza, ukuvivinya umzimba okufanele kwesisindo kuvumela umzimba ukuba uthole futhi ugcine amandla amathambo aphezulu.Kungcono ukuthi abantu asebekhulile badle imikhiqizo yobisi kakhulu, imikhiqizo ye-soy, amantongomane, amaqanda, inyama engenamafutha, njll.
Okokugcina, yenza ukuhlolwa okujwayelekile kwengozi ye-osteoporosis kanye nokuhlola ukuminyana kwamaminerali amathambo.Lapho abantu abadala asebekhulile beqala ukuhlushwa i-osteoporosis, kufanele kutholakale.Uma kutholakala ukuthi i-osteoporosis, asebekhulile kufanele belashwe ngenkuthalo futhi bathole ukwelashwa okujwayelekile ngaphansi kokuqondisa kukadokotela.
Isikhathi sokuthumela: Oct-18-2022