Ngeminyaka engama-30 ufinyelela isisindo samathambo esiphezulu. Uma ngalesi sikhathi kunesisindo sethambo esinganele noma ukulahleka kobunzima bethambo kwenzeka eminyakeni eyalandela, ukhulisa ubungozi bokuthola amathambo abuthakathaka okulula ukuwaphula. Ngenhlanhla, imikhuba eminingi yokudla kanye nendlela yokuphila ingakusiza wakhe amathambo aqinile futhi uwagcine ngeminyaka. Nazi izindlela ezi-5 zokugcina amathambo aphilile:
Yidla imifino eminingi
Imifino iyasiza emathanjeni. Bangenye yemithombo engcono kakhulu yevithamini C, evuselela ukukhiqizwa kwamaseli akha izicubu zamathambo. Ngaphezu kwalokho, ezinye izifundo zibonisa ukuthi umphumela we-antioxidant we-Vitamin C ungavikela amaseli amathambo kusuka kumonakalo. Imifino nayo yandisa ubuningi be-bone mineral, eyaziwa nangokuthi ubuningi bethambo. Ubuningi bethambo buyinkomba ye-calcium nezinye izimbiwana eziqukethwe emathanjeni akho. Kanye ne-osteopenia (isisindo samathambo aphansi), kanye ne-osteoporosis (ukugcwala kwamathambo) - lezi zisho ukuthi zibonakaliswa ubuningi bethambo eliphansi.
Ukusetshenziswa okuphezulu kwemifino eluhlaza nengulube kuhlotshaniswa ne-mineralization ekhuphukayo yamathambo ebusheni nasekugcinweni kwesisindo samathambo kubantu abasha
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Ukusetshenziswa okuphezulu kwemifino eluhlaza nengulube kuhlotshaniswa nokukhuphuka kwamamineli wethambo ebusheni nasekugcinweni kweziningi zamathambo kubantu abasha. Kutholakale nokuthi ukusetshenziswa kwenani elikhulu lemifino kusiza abesifazane asebekhulile. Ukutadisha nabesifazane abaneminyaka engaphezu kwengama-50 ubudala kukhombisile ukuthi labo abasebenzisa u-anyanisi kaningi, ingozi ye-osteoporosis iphansi kunaleyo yabesifazane abavama nje.
Yenza ukuqeqeshwa kwamandla
Ukwenza izinhlobo ezithile zokuzivocavoca kuzokusiza ukuba wakhe futhi ulondoloze amathambo aqinile. Enye yezinhlobo ezinhle kakhulu zemisebenzi yezempilo yamathambo yimisebenzi yokuzivocavoca umzimba noma umthwalo omkhulu wethonya, okufaka isandla ekwakhekeni kwethambo elisha. Cwaninga ngezingane, kufaka phakathi uhlobo lwesifo sikashukela, wakhombisa ukuthi lolu hlobo lomsebenzi lukhulisa inani lezicubu zamathambo ezakhiwe ngesikhathi sokukhula okuphezulu kwamathambo. Ngaphezu kwalokho, kungasiza kakhulu ukuvikela ukulahleka kwenqwaba yamathambo asebekhulile. Izifundo ngamadoda nabesifazane asebekhulile abenze izivivinyo ezinesisindo, bakhombise ukwanda kobuningi beminerali yamathambo, amandla kanye nosayizi wamathambo, kanye nokwehla kwezimpawu zokuvuselela amathambo kanye nokuvuvukala.
Sebenzisa amaprotheni anele
Ukuthola inani lamaprotheni adingekayo emzimbeni wakho kubalulekile empilweni yamathambo. Eqinisweni, cishe ama-50% wethambo aqukethe amaprotheni. Abaphenyi babika ukuthi iprotheni ephansi yokudla inciphisa ukutholwa kwe-calcium, futhi kungathinta futhi izinga lokwakheka nokucekelwa phansi kwamathambo.
Kodwa-ke, ukwesaba kwavezwa ukuthi ngokudla okuqukethwe okuphezulu kwe-calcium protein kwagezwa emathanjeni ukuze alwe nobunzima begazi legazi. Noma kunjalo, izifundo zikhombise ukuthi lokhu akwenzeki kubantu abadla amagremu afinyelela kumaprotheni afinyelela ku-100 ngosuku uma kulinganiswe ngenani elikhulu lokudla kwezitshalo kanye nokusetshenziswa kwe-calcium ezanele.
Yidla imikhiqizo ephezulu ye-calcium
I-calcium iyiminerali ebaluleke kakhulu yempilo yethambo, futhi leli yiminerali eyinhloko equkethwe emathanjeni akho. Njengoba amaseli amadala amathambo ahlala abhujiswa futhi athathelwa indawo okusha, kubalulekile ukusebenzisa i-calcium nsuku zonke ukuvikela ukwakheka namandla amathambo. I-calcium RSNP iyi-1000 mg ngosuku iningi labantu, yize abasebasha badinga i-1300 mg, futhi abesifazane abadala badinga i-1200 mg.
Kodwa-ke, inani le-calcium elithola umzimba wakho lingahluka kakhulu. Kuyathakazelisa ukuthi uma udla ukudla okuqukethe ngaphezu kwama-500 mg we-calcium, umzimba wakho uzoba mncane kakhulu kunokuba udle inani elincane. Ngakho-ke, kungcono ukusabalalisa ukusetshenziswa kwe-calcium phakathi nosuku, engeza umkhiqizo owodwa ngokuqukethwe okuphezulu kwe-calcium kusuka kulolu hlu ekudleni ngakunye. Kungcono futhi ukuthola i-calcium kusuka kwimikhiqizo, hhayi kusuka ezingeni. Isifundo sakamuva seminyaka eyi-10 esibandakanya abantu abangu-1567 esibonisa lokho, yize ukusetshenziswa okuphezulu kwe-calcium kusuka emikhiqizweni kunciphisa ubungozi besifo senhliziyo kuphelele, labo abathatha izithasiselo ze-calcium, ingozi yesifo senhliziyo yayiphakeme ngo-22%.
Sebenzisa i-Vitamin D eningizimu ne-Vitamin K
UVitamin D noVitamin K babaluleke kakhulu ekuqinisweni kwamathambo. UVitamin D udlala izindima ezimbalwa empilweni yamathambo, kufaka phakathi ukusiza umzimba ukudonsa i-calcium. Ukufezekiswa kwamazinga egazi okungenani ama-30 ng / ml (75 nmol / l) kunconyelwa ukuvikelwa ku-osteopenia, ama-osteoporosis nezinye izifo zamathambo. Ngempela, ucwaningo selukhombisile ukuthi izingane kanye nabantu abadala abanezinga eliphansi le-Vitamin D, njengomthetho, banesibalo esiphansi samathambo futhi bathambekele kakhulu ekulahlekelweni yingozi kobunzima bethambo kunabantu abakuthola ngamanani anele. Ngeshwa, ukuntuleka kwevithamini D kuvame kakhulu, cishe abantu abayizigidi eziyinkulungwane bahlupheka kuye emhlabeni wonke.
Ukuntuleka kweVitamin D kuvame kakhulu, cishe abantu abayizigidi eziyinkulungwane bahlupheka kulo lonke izwe.
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Ungathola i-vithamin d eyanele yelanga nemikhiqizo efana nenhlanzi enothile, isibindi noshizi. Kodwa-ke, abantu abaningi badinga ukuthatha amavithamini angama-2 000 d ukuze alondoloze izinga elifanele. I-Vitamin K2 isekela impilo yamathambo, iguqula i-osteocalcin, amaprotheni ahilelekile ekwakhekeni kwamathambo. Lokhu kuguqulwa kuvumela i-osteocalcin ukubopha amaminerali ethambo futhi kusiza ukuvimbela ukulahleka kwe-calcium emathanjeni.