Uwakha Kanjani Amathambo Anempilo (Kungakhathaliseki Iminyaka Yakho!)

Akuvamile ukuthi sibe khona isikhathi lapho singajahi ngakho konke: imisebenzi, umndeni, okokwenziwa, nemigomo yomuntu siqu. Bhekana nesiphithiphithi samaholide, futhi akumangalisi ukuthi iningi lethu likhungathekile. Phakathi kokudonsa nokudonsa kwempilo yansuku zonke, kulula ukukhohlwa ngesisekelo esithule esisibambele phezulu: amathambo ethu. Ngokuvamile bathathwa kalula, basekela buthule konke esikwenzayo. Okwamanje, ba njalo ukubhidliza nokwakha kabusha. Unalokho engqondweni, ingabe imikhuba yakho yamanje yakha amathambo anempilo—emashumini eminyaka ezayo—noma yandisa ingozi yezinkinga zamathambo kamuva ekuphileni?

Izindaba ezinhle: akukaze kusheshe kakhulu ukubeka phambili impilo yamathambo. Noma ngabe useminyakeni yama-20, 30s, 40s, noma ngale kwalokho, kunezinyathelo ezisebenzayo ongazithatha ukuze usekele amathambo aqinile, anempilo. Futhi baqala lapha.

Isithombe esifakiwe sengxoxo yethu no-Sanne Vloet ka-Michelle Nash.

Kungani Amathambo Anempilo Ebalulekile

Uma ufuna ukuphila impilo esebenzayo, enempilo, amathambo anempilo abalulekile. Bangabambisene bethu, abasenza sikwazi ukunyakaza futhi siphile ngokukhululeka. Uma sibeka phambili impilo yamathambo, sitshala imali ekusaseni lethu. Silondoloza amandla, ukuhamba, nokuzimela njengoba sikhula. Kusho okuhlukile: amathambo aqinile asisiza ukuthi sihlale sisebenza futhi singenabuhlungu—kodwa futhi ayithikithi elibalulekile lokuguga ngokuzethemba! Ngokugcina impilo yamathambo namuhlasizibekele ukuphila kobungqabavu nokukhuthazela.

Ukuqonda Impilo Yamathambo

Ngaphandle uma ulimaze ithambo (noma unesimo sempilo yethambo, njengesifo samathambo), kulula ukungawanaki amathambo ethu. Kodwa zidlala indima ebalulekile ekuphileni kwethu kwansuku zonke. Ngaphandle kokusekelwa kwesakhiwo, avikela izitho zethu, agcine amaminerali abalulekile, futhi asisize sinyakaze! Njenganoma iyiphi enye ingxenye yomzimba wethu, zidinga ukunakwa nokunakekelwa. Konke kusukela ekudleni ukudla okunothe nge-calcium kuya ekuqeqesheni amandla kusiza ukwakha isisekelo esiqinile samathambo aqinile. Ngenhlanhla, akukephuzi kakhulu ukubeka phambili impilo yakho yamathambo-futhi konke kusekelwe ezinyathelweni ezincane, ezingaguquki.

Amathambo enziwe ngani?

Amathambo ethu angaphezulu kwezakhiwo eziqinile. Ziyizinhlelo eziguqukayo ezenziwe ngamaminerali (njenge-calcium ne-phosphorus), amaprotheni (ikakhulukazi i-collagen), namaseli aphilayo. Lawa mangqamuzana asebenza ngokungakhathali ukuze agcine amathambo ethu eqinile ngenqubo ebizwa ngokuthi ukulungisa kabusha, lapho ithambo elidala liphuka khona, bese kwakheka ithambo elisha.

Kuqala nini ukulahlekelwa amathambo?

Ngokungenakugwenywa, amathambo ethu aphelelwa amandla ngokuhamba kwesikhathi. Banamandla kakhulu eminyakeni yethu yama-20s nasekuqaleni kweminyaka engama-30, kodwa phakathi neminyaka yawo-30, umzimba uqala ukulahlekelwa isisindo. Ngokushesha kunokuba ingalakha kabusha. Kwabesifazane, le nqubo ishesha phakathi nokunqamuka kokuya esikhathini lapho amazinga e-estrogen ehla—i-hormone eyinhloko esiza ukugcina ukuminyana kwamathambo.

Yini esheshisa ukuncipha kwamathambo?

Izici eziningana zingasheshisa ukulahleka kwamathambo (okusibeka engcupheni enkulu yokuphuka nezinye izinkinga ezihlobene namathambo). Ngakho-ke, ukuqonda ukuthi yini esheshisa ukulahleka kwamathambo kuyisihluthulelo ukuvikela impilo yethu yamathambo.

Ukudla Okungalungile

Ukuntuleka kwezakhi ezibalulekile njenge-calcium, uvithamini D, ne-magnesium kungawenza buthaka amathambo ngokuhamba kwesikhathi. Ukudla okune-sodium eningi, i-caffeine, noma utshwala nakho kungaba nomthelela ekulahlekelweni kwamathambo.

Ukungalingani KweHormonal

Izimo ezifana ne-amenorrhea (ukungabi khona kokuya esikhathini) ziholela emazingeni aphansi e-estrogen, asheshisa ukulahleka kwamathambo. Ukunqamuka kokuya esikhathini nakho kubangela ukwehla okukhulu kwe-estrogen, okunomthelela engcupheni ye-osteoporosis.

Ukungasebenzi Ngomzimba

Ukuntuleka kokuzivocavoca umzimba okuthwala isisindo (njengokugijima noma ukuqeqeshwa kwamandla) kungaholela ekwehleni kwamathambo. Amathambo adinga ukunyakaza okujwayelekile—nomsebenzi othwala umthwalo—ukuze ahlale eqinile.

Ukucindezeleka Okungapheli

Iqiniso elaziwa kancane, amazinga e-cortisol aphakeme angawenza buthaka amathambo ngokuhamba kwesikhathi. I-cortisol eningi iphazamisa ukwakheka kwamathambo nokumuncwa kwe-calcium.

Ukubhema

I-Nicotine namanye amakhemikhali akugwayi aphazamisa impilo yamathambo ngokunciphisa ukugeleza kwegazi emathanjeni. Lokhu kuphazamisa ukumuncwa kwe-calcium futhi kwandisa ingozi yokuphuka.

Imithi ethile

Ukusetshenziswa isikhathi eside kwe-corticosteroids, ama-anticonvulsants, nezinye izindlela zokwelapha umdlavuza kungasheshisa ukulahleka kwamathambo ngokuthinta ukuguqulwa kwamathambo noma ibhalansi ye-calcium.

Izimo Zezokwelapha

Ngeshwa, izifo ezinjenge-rheumatoid arthritis, i-hyperthyroidism, uhlobo lwe-1 yesifo sikashukela, nesifo se-celiac zandisa ingozi yokulahlekelwa amathambo-ngenxa yezici ezifana nokuvuvukala, ukungalingani kwe-hormonal, noma i-malabsorption yezakhi.

Isisindo Somzimba Esiphansi

Uma uthambekele ekubeni nesisindo somzimba esiphansi (kuhambisana nenkinga yokudla), usengozini enkulu ngoba ungase ungabi nawo amafutha anele—noma isitoreji sezakhi—ukusekela impilo yamathambo.

I-Genetics

Umlando womndeni kanye nezakhi zofuzo nazo zidlala indima empilweni yamathambo. Wena kungenzeka kungenzeka ukuthi ube nezimo ezifana ne-osteoporosis noma ezinye izifo zamathambo.

Ubudala

Njengoba sikhula, ukuminyana kwamathambo kuyehla ngokwemvelo. Lokhu kwenza amathambo abe ntekenteke futhi akwazi ukuphuka kalula. Njengoba kushiwo, le nqubo ishesha ngemva kokuya esikhathini.

Kungani abesifazane besengozini enkulu yokuba namathambo abuthaka?

Ukushintsha kwama-hormone kukho konke ukuphila—phakathi nokukhulelwa, ukuncelisa ibele, ukuya esikhathini, nokunqamuka kokuya esikhathini—kungenza abesifazane babe sengozini enkulu yokulahlekelwa amathambo. I-Genetics nayo idlala indima, okusho ukuthi uma i-osteoporosis igijima emndenini wakho, wena kungenzeka ube sengozini enkulu.

Iqhaza Lokudla Okunomsoco Ekwakhiweni Kwamathambo Anempilo

Lokhu kwandisa ingozi kwenza umsoco ofanele Okuningi ezibucayi kwabesifazane. Ngenhlanhla, ukudla okudlayo kungathinta kakhulu amandla akho amathambo, kusize ukulwa nezinguquko ze-hormonal kanye ne-genetic predispositions!

Izakhi Ezibalulekile Zempilo Yamathambo

1. I-calcium: Inkanyezi yempilo yamathambo. Abesifazane badinga cishe u-1,000 mg ngosuku (kanye no-1,200 mg ngemva kweminyaka engama-50). Ungayithola emikhiqizweni yobisi, imifino enamaqabunga, ama-alimondi kanye nobisi oluqinisiwe lwezitshalo.
2. I-Vitamin D: Lesi sakhi singumlindi wesango lokumuncwa kwe-calcium. Ukukhanya kwelanga kuwumthombo ongcono kakhulu, kodwa futhi ungakuthola ezinhlanzini ezinamafutha, amaqanda, nokudla okuqinile.
3. I-Magnesium: Isiza ukuguqula i-vitamin D ibe ifomu layo elisebenzayo. Imithombo ihlanganisa amantongomane, imbewu, noshokoledi omnyama.
4. I-Vitamin K2: Iqondisa i-calcium emathanjeni akho esikhundleni semithambo yakho. Yithole ekudleni okubilile njenge-natto noma ushizi.
5. Iphrotheni: Amathambo akho angama-50% amaprotheni ngevolumu. Hlela ukufaka amaqanda, inyama engenawo amandla, ubhontshisi, ne-tofu ekudleni kwakho.
6. Trace Minerals: I-Zinc, i-boron, ne-phosphorus amaqhawe angaqanjwanga wokuqina kwamathambo.

Ukudla Okuphezulu Okwakha Amathambo

Awudingi ukudla okunemingcele ukuze usekele impilo yamathambo—izinketho nje ezihlukahlukene eziminyene izakhi.

• Ubisi: Ubisi, iyogathi, ushizi.
• Izinketho ezisekelwe esitshalweni: Ubisi lwe-almond oluqinile noma ubisi lwesoya, i-tahini, ne-tofu.
• Imifino enamaqabunga: I-Kale, isipinashi, ne-bok choy.
• Ukudla kwasolwandle: I-sardine ne-salmon (ngamathambo).
• Amantongomane nembewu: Ama-alimondi, imbewu ye-chia, nezinhlamvu zikabhekilanga.

Okufanele Ukugweme

• Usawoti oweqile: Kuhlanganiswe nokulahlekelwa kwe-calcium. Usawoti oweqile (okungaba ngu-2,300 mg-noma cishe ithisipuni elilodwa-kubantu abaningi abadala).
• Iziphuzo ezinoshukela: Amasoda ane-carbonated angawenza buthaka amathambo.
• I-caffeine eningi kakhulu: Ingaphazamisa ukumuncwa kwe-calcium (uma idliwe ngamanani amakhulu).

Amaprotheni for Bone Health

Ake sikhulume ngamaprotheni. Phela, inikeza izakhi zokwakha ezidingekayo ekubunjweni nasekulungiseni amathambo. Nakuba i-calcium ne-vitamin D ngokuvamile kuthatha ukukhanya, amaprotheni abaluleke ngokufanayo ekugcineni amandla amathambo. Ukudla amaprotheni okwanele kusiza ukuthuthukisa ukuminyana kwamathambo, kusekela ukukhiqizwa kwe-collagen (okunikeza amathambo ukuguquguquka), kanye nezinsiza ekumunceni i-calcium. Ucwaningo lubonisa ukuthi ukudla okunothe ngamaprotheni—ikakhulukazi emithonjeni engenawo amandla njengezinhlanzi, izinkukhu, okusanhlamvu okusanhlamvu, nezitshalo—kungasiza ukunciphisa ingozi yokuphuka futhi kukhuthaze impilo yonke yamathambo.

Awuqinisekile ukuthi udinga amaprotheni angakanani? Hlola lo mhlahlandlela wamaprotheni womuntu siqu.

Imikhuba Yokuphila Yamathambo Anempilo

Ngaphandle kokudla, yiziphi izindlela zokuphila ezisiza ukugcina amathambo aqinile, anempilo? Kusukela ekuzilolongeni kuya ekulawuleni ingcindezi, imikhuba yakho yansuku zonke isekela noma ithiye impilo yamathambo akho.

Hambisa Amathambo Aqinile

Akumangalisi ukuthi ukuvivinya umzimba kubalulekile ukuze kugcinwe amathambo aqinile.

• Izivivinyo zokuthwala isisindo: Cabanga ukuhamba, ukugijima, noma ukudansa.
• Ukuqeqeshwa kwamandla: Ukuphakamisa izinsimbi kungandisa ukuminyana kwamathambo ezindaweni ezivame ukuphuka, njengezinqulu nomgogodla.
• Ukuzivocavoca nokulinganisela nokuvumelana nezimo: I-yoga nama-pilates angavimbela ukuwa nokuphuka.
• Ukwelapha ukushisa nokubanda: Kokubili i-sauna kanye nokucwiliswa okubandayo kungasekela amathambo anempilo ngokukhuthaza ukujikeleza kwegazi nokunciphisa ukuvuvukala. Ukusebenzisa njalo kungase kuthuthukise ukululama, kunciphise ukuqina kwemisipha, futhi kusize ekulawuleni ukucindezeleka—izinto ezingaqondile ezinomthelela empilweni engcono yamathambo.

Ukulawula Ukulala Nokucindezeleka

Ukucindezeleka okungapheli kungakhuphula amazinga e-cortisol, angase abe buthakathaka amathambo ngokuhamba kwesikhathi. Ngokufanayo, ukulala yilapho umzimba wakho uzilungisa, kuhlanganise namathambo akho. Khomba amahora angu-7-9 wokulala kwekhwalithi ubusuku ngabunye.

Yiziphi izithasiselo ezisekela amathambo anempilo?

Kanye nokudla kanye nendlela yokuphila, izithasiselo ezifanele zingasiza ekugcwaliseni izikhala zokusekela impilo yamathambo yesikhathi eside.

• Izithako ze-calcium: Khetha i-calcium citrate uma ujwayele izinkinga zesisu.
• I-Vitamin D3 ene-K2: Le nhlanganisela iqinisekisa ukuthi i-calcium iya lapho idingeka khona—amathambo akho.
• I-Magnesium glycinate: Ithambile ekugayeni ukudla futhi isiza ukulinganisa amazinga e-calcium.

Xoxa nodokotela wakho ngaphambi kokwengeza isithasiselo esisekela amathambo esimisweni sakho.

Amasu Esikhathi Eside Amathambo Anempilo

Njengoba sikhula, impilo yethu yamathambo idinga ukuguquguquka. Okusebenza eminyakeni yama-20s kungase kungabi yimpumelelo eminyakeni engu-40 noma engu-50, ngakho-ke kubalulekile ukulungisa indlela yakho njengoba udlula ezigabeni zempilo ezahlukene.

• 20s-30s: Gxila ekwakhiweni kwamathambo aphezulu nge-calcium eningi, uvithamini D, nokuzivocavoca.
• 40s: Gcina amathambo akho ngokuqeqeshwa kwamandla okungaguquki kanye nokudla okunothe ngezakhi.
• 50s nangaphezulu: Ukulahleka kwamathambo kancane ngokubhekana nezinguquko ze-hormonal nokucabangela izithasiselo.

Ungakwazi yini ukulandelela impilo yakho yethambo?

Yebo! Ukulandelela okuvamile—ngezindlela, njengokuhlola ukuminyana kwamathambo (i-DEXA scans)—kusiza ukuhlola amandla amathambo. Baphinde bathole izimpawu zokuqala zokulahleka kwamathambo noma i-osteoporosis. Ukwengeza, izici zokuphila zokulandelela (ukudla, ukuvivinya umzimba, njll.) kunikeza ukuqonda okubalulekile kokuthi imikhuba yakho isekela noma ivimbela impilo yakho yamathambo ngokuhamba kwesikhathi. Okokugcina, ukuqapha amazinga e-calcium ne-vitamin D nakho kunikeza izinkomba mayelana nezidingo zokudla okunempilo kwethambo lakho.

Ungazibi izimpawu eziyisixwayiso zangaphambi kwesikhathi njengokuphuka okuvamile noma ukuma okugobile. Ukushintsha indlela yokuphila kanye nemithi, uma kudingeka, kungenza umehluko omkhulu.

Uhlu Lokuhlola Impilo Yamathambo Yakho

Ukuletha lo mbuthano ogcwele, ukwakha amathambo anempilo akudingeki kube nzima. Ukuze uqale, thuthukisa izinguquko ezincane, ezingaguquki:

1. Yidla ukudla okunothe nge-calcium, uvithamini D, namaprotheni.
2. Hlanganisa ukuthwala isisindo kanye nokuzilolonga amandla.
3. Thola ukulala ngokwanele (futhi ulawule ingcindezi ngempumelelo!).
4. Hlala umatasa—hlela ukuskena ukuminyana kwamathambo uma kudingeka futhi ulungise imikhuba yakho njengoba ukhula.

Amathambo akho awuhlelo lwakho lokusekela impilo yakho yonke. Ziphathe kahle namuhla, futhi zizokuthwala zikuyise kwelinye eliqinile kusasa.