Ngokusho kwe-World Health Organization (WHO), ukuwa kuyimbangela ehamba phambili yokufa okuhlobene nokulimala phakathi kwabantu abadala abaneminyaka engu-65 nangaphezulu kanye nembangela yesibili ehamba phambili yokufa ngenxa yokulimala okungahlosiwe emhlabeni jikelele. Njengoba abantu abadala bekhula, ingozi yokuwa, ukulimala, nokufa iyanda. Kodwa ngokuvimbela kwesayensi, izingozi nezingozi zingancishiswa.
Qaphela futhi uzivumelanise kahle nokuguga, futhi ulungise ngenkuthalo imikhuba yokuziphatha.
Yehlisa ijubane empilweni yakho yansuku zonke, ungasheshi ukujika, ukuma, ukuvula umnyango, ukuphendula ucingo, ukuya endlini yangasese, njll. Shintsha lezi zindlela zokuziphatha eziyingozi kanje: sukuma ugqoke amabhulukwe, khuphukela phezulu uyolanda izinto, bese wenza ukuzivocavoca okunamandla. Abantu asebekhulile abanokuhamba okulinganiselwe kufanele bakhethe amadivayisi okusiza aqondiswa ochwepheshe, futhi basebenzise ngenkuthalo izinduku, izinqola zokuhamba, izihlalo zabakhubazekile, izindlu zangasese, izinsila zokubamba izandla kanye nezinye izinto.
Asebekhulile kufanele bagqoke izingubo namabhulukwe afaneleka kahle, kungabi made kakhulu, aqine kakhulu noma akhululeke kakhulu, ukuze bahlale befudumele ngaphandle kokuphazamisa umsebenzi womzimba. Kubalulekile futhi ukugqoka izicathulo ezisicaba, ezingasheleli, nezifanela kahle. Zombili ziyasiza ekuvimbeleni ukuwa. Ukulungiswa okuhambisana nobudala kungcono kwenziwe ekhaya ukuze kuncishiswe izici zobungozi bokuwa endaweni ezungezile. Lapho asebekhulile bephuma, kufanele banake izici zobungozi bokuwa endaweni engaphandle, futhi bathuthukise umkhuba wokunaka ingozi lapho bephuma. Ukuzivocavoca okuqinisa ibhalansi, amandla emisipha, kanye nokukhuthazela kunganciphisa ingozi yokuwa.
Ukuzivocavoca kunganciphisa futhi kulibazise imiphumela yokuguga emsebenzini womzimba futhi kusize ekunciphiseni ingozi yokuwa. Ukwenza i-tai chi, i-yoga, kanye nomdanso wokuqina komzimba kungasebenzisa yonke imisebenzi yomzimba ngokuphelele. Abantu abadala, ikakhulukazi, bangathuthukisa amakhono ahlukahlukene ngokusebenzisa izivivinyo ezahlukene. Ibhalansi ingaqiniswa ngokuma ngonyawo olulodwa, ukuhamba eceleni kwendlela, kanye nokunyathela. Ukuqinisa imisipha yomzimba ongezansi nakho kuyadingeka. Ukuphakamisa izithende kanye nokuphakamisa imilenze eqondile emuva kungakwandisa. Ukukhuthazela kungathuthukiswa ngokuhamba, ukudansa, kanye neminye imithambo ye-aerobic. Asebekhulile kufanele bakhethe ngokwesayensi uhlobo kanye nokuqina kokuzivocavoca okubafanele, balandele isimiso sesinyathelo ngesinyathelo, futhi bathuthukise umkhuba wokuzivocavoca njalo. Vimbela i-osteoporosis futhi unciphise ingozi yokuphuka kwamathambo ngemva kokuwa.
Ukuzivocavoca umzimba kunomthelela omuhle ekuvimbeleni nasekwelapheni i-osteoporosis, kanti nemidlalo yangaphandle efana nokuhamba ngesivinini esimaphakathi, ukugijima, kanye ne-Tai Chi kuyanconywa. Ngaphezu kwalokho, ukuzivocavoca okufanele okuthwala isisindo kuvumela umzimba ukuthi uthole futhi ulondoloze amandla aphelele amathambo. Kungcono ukuthi asebekhulile badle imikhiqizo yobisi eminingi, imikhiqizo yesoya, amantongomane, amaqanda, inyama engenamafutha amaningi, njll. enamaprotheni aphakathi nendawo, i-calcium ephezulu kanye nosawoti ophansi.
Okokugcina kodwa okungabalulekile, yenza ukuhlolwa njalo kwezingozi ze-osteoporosis kanye nokuhlolwa kobuningi bamaminerali emathanjeni. Uma abantu abadala sebeqalile ukuhlushwa yi-osteoporosis, kufanele itholakale. Uma i-osteoporosis itholakala, asebekhulile kufanele belashwe ngenkuthalo futhi bathole ukwelashwa okujwayelekile ngaphansi kwesiqondiso sikadokotela.
Isikhathi sokuthunyelwe: Okthoba-18-2022