Ngokusho kweWorld Health Organisation (WHO), i-Falls iyimbangela ehamba phambili yokufa okuhlobene nokulimala kubantu abadala abangama-65 nangaphezulu kanye nembangela yesibili ehamba phambili yokufa kokulimala emhlabeni jikelele. Njengabantu abadala asebekhulile, ubungozi bokuwa, ukulimala nokufa kuyanda. Kepha ngokuvimbela kwesayensi, ubungozi kanye nezingozi kungancishiswa.
Yazi kahle futhi uvumelane nokuguga, futhi uguqule ngenkuthalo imikhuba yokuziphatha.
Yithathe kancane empilweni yakho yansuku zonke, ungagijimeli ukujika, ukusukuma, vula umnyango, uphendule ifoni, njll. Iya ebhulukweni eliyingozi ngale ndlela, futhi ubeke phezulu ukuze ulayishe izinto, futhi uvivinye umzimba. Abantu asebekhulile abanokuhamba okulinganiselwe kufanele bakhethe amadivaysi abasizayo abaqondiswa ochwepheshe, futhi basebenzise ngenkuthalo amathini, abahamba ngezinyawo, izihlalo ezinamasondo, amathoyilethi, izihambi kanye namanye amadivaysi.
Abantu asebekhulile kufanele bagqoke izingubo ezilungele kahle kanye namabhulukwe, hhayi isikhathi eside, baqinile kakhulu noma bekhululekile kakhulu, ukuze bahlale befudumele ngaphandle kokuthinta umzimba. Kubalulekile futhi ukugqoka amafulethi, angewona izinsimbi, izicathulo ezifanele kahle. Bobabili basiza ukuvikela ukuwa. Izinguquko ezifanele iminyaka yobudala ziyenziwa kangcono ekhaya ukunciphisa izici zobungozi zokuwa emvelweni. Lapho asebekhulile bephuma, kufanele banake izici zobungozi bezimpophoma endaweni yangaphandle, futhi bathuthukise umkhuba wokunaka ingozi lapho bephuma. Ukuzivocavoca okuqinisa ukulinganisela, amandla emisipha, nokukhuthazela kunganciphisa ingozi yokuwa.
Ukuzivocavoca kunganciphisa futhi kubambezele imiphumela yokuguga ekusebenzeni ngokomzimba futhi usize ukunciphisa ubungozi bokuwa. Ukwenza i-Tai Chi, i-Yoga, kanye nomdanso wokuqina komzimba kungavivinya yonke imisebenzi yomzimba ngokuphelele. Abantu asebekhulile, ikakhulukazi, bangathuthukisa amakhono ahlukahlukene ahlukahlukene ngokuzivocavoca okuhlukile. Ibhalansi ingaqiniswa ngokuma onyaweni olulodwa, ihamba eceleni kwendlela, futhi igxume. Ukuqinisa izicubu zomzimba ophansi kuyadingeka. I-Heel iphakamisa kanye nemilenze eqondile yokuphakama komlenze ingangenza. Ukukhuthazela kungathuthukiswa ngokuhamba, ukudansa nezinye izivivinyo ze-aerobic. Abantu asebekhulile kufanele bakhethe ngokwesayensi lelo fomu namandla okuzivocavoca okufanela bona, landela umgomo wesinyathelo ngesinyathelo, futhi uthuthukise umkhuba wokuzivocavoca umzimba njalo. Vimbela i-osteoporosis futhi unciphise ubungozi bokuqhekeka ngemuva kokuwa.
Ukuzivocavoca umzimba kunomthelela omuhle ekuvinjelweni nasekwelashweni kwe-osteoporosis, kanye nemidlalo yangaphandle njengokuhamba ngejubane elilinganiselwe, ukugijima, kanye ne-tai chi kunconyiwe. Ngokwengeziwe, ukuzivocavoca okufanele kwesisindo kuvumela umzimba ukuthi uzuze futhi ulondoloze amandla amathambo aphezulu. Kungcono ukuthi asebekhulile badle imikhiqizo yobisi eminingi, imikhiqizo ye-soy, amantongomane, amaqanda, inyama ephansi, njll. Ngeprotheni elilinganiselayo, okuqukethwe okuphezulu kwe-calcium kanye nosawoti ophansi.
Okokugcina, enze okujwayelekile kokuhlola ubungozi be-osteoporosis kanye nokuhlolwa kobuningi bezimbiwa kwama-bone. Lapho abantu abadala abadala baqala ukuhlushwa i-osteoporosis, kufanele itholakale. Uma ama-osteoporosis etholakala, asebekhulile kufanele baphathwe ngenkuthalo futhi bathole ukwelashwa okujwayelekile ngaphansi kokuholwa ngudokotela.
Isikhathi Sokuthumela: Oct-18-2022
