Umzimba wesifazane

Isikhumba esincane esimanzi, amalunga aguquguqukayo kanye nemigqa, amathambo aqinile - wonke umuntu ufuna konke. Inikezwa abantu abasha kanjalo nje, kodwa ngokuya ngeminyaka, udinga ukwenza umzamo. Umzimba wesifazane udinga ukulungiswa.

Uyasazi lesi sisho: “Ebudaleni, ubukeka ngendlela efanele.” Usuku Lowesifazane lulalele izincomo: umzimba wesifazane udinga ukunakekelwa, indlela yokufeza ukuguquguquka okuhlangene, ukuqina kwesikhumba.

Indlela yokuvikela amalunga, amathambo kanye nemigqa

Ukudla ukudla okuphansi kwezakhi zokulandelela kanye namavithamini, kanye nokuntuleka kwama-fatty acids, kuholela eqinisweni lokuthi amalunga nemigqa iyancipha kancane, futhi amathambo abuthakathaka kakhulu. Iziphuzo ezine-carbonated, izinto ezibhakiwe, inyama enamafutha nebhemayo, ushokoledi, ukudla okufakwe emanzini anosawoti, ushizi ogayiwe, u-ayisikhilimu nezinti zenkalankala, utshwala - lokhu kudla kunomthelela ekwakhiweni kwamathambo, ukuwohloka nokuqina kwamalunga, i-arthrosis (ukuphazamiseka kwe-metabolic ezicutshini ze-osteoporosis). i-cartilage ye-intra-articular).

Ukuqinisa amathambo, amalunga kanye nemigqa kufanele kuthathe indlela edidiyelwe, kuhlanganise nokudla okufanele, umsebenzi ofanele womzimba, nokusetshenziswa kwezidakamizwa ezikhethekile. Umzimba wesifazane udinga ukulungiswa.

Okufanele kube ukudla okulinganiselayo nokunomsoco

Izimiso eziyisisekelo zokudla okunomsoco:

  1. Amazinga okusetshenziswa anconyiwe we-BJU: amaprotheni - 10% wengqikithi yamandla, amafutha - 30% (agcwele ˂10% wamandla aphelele), ama-carbohydrate - 60%.
  2. Ukusatshalaliswa kwama-calorie kuye ngesikhathi sosuku. Ukudla kwasekuseni kubiza ama-kilojoule angama-25%, ukudla kwasemini - 50% no-25% wesidlo sakusihlwa.
  3. Ukuze ubale amanzi adingekayo, phindaphinda isisindo sakho ngo-30 ml.

Izithako Nemikhiqizo Yokusiza Amathambo Namalunga Ethu Ukuba Aqine Kakhulu Nabancane

Ukuze ugweme ukugqashuka kwemigqa nama-tendon, ukusheshisa ukuvuselelwa kwezicubu ezixhumene nokuqinisa amathambo, sebenzisa:

  1. Ukudla okunokuqukethwe kwe-calcium, okudingekayo ekukhuleni nasekuqiniseni amathambo. Lokhu kufaka phakathi: imikhiqizo yobisi oluvutshiwe, imifino enamaqabunga, imifino yezimpande, ama-alimondi.
  2. Imikhiqizo enokuqukethwe kwe-phosphorus: izinhlanzi, izilwane zasolwandle, i-veal zifaka isandla ekumunceni kangcono kwe-calcium.
  3. Imikhiqizo equkethe i-zinc ne-magnesium: isibindi, izinkukhu, inyama yenkomo, iwundlu, okusanhlamvu, amantongomane, okusanhlamvu, isoya, ukolweni kakolweni, omisiwe, ushokoledi, amabhilikosi omisiwe.
  4. Imikhiqizo yobisi olunamafutha aphansi, ubisi olunamafutha amancane, ushizi.
  5. Imifino eluhlaza, amaqanda amhlophe, ama-cherry, amakhiwane.
  6. Ukudla okucebile nge-collagen: i-gelatin, inyama yenkomo, isibindi, amaqanda enkukhu, inhlanzi enamafutha. Ngenxa yale mikhiqizo, izindwangu zithola ukunwebeka.

Izinto eziqinisa amathambo ethu, amalunga kanye nemigqa

I-Vitamin complexes kanye namalungiselelo akhethekile okuqinisa amalunga, amathambo nemigqa:

  • I-Vitamin D, etholakala ezinhlanzi ezinamafutha, amaqanda, ibhotela, isibindi, imbewu, ivimbela ukuphuma kwe-calcium emzimbeni.
  • I-Vitamin F - inomphumela wokulwa nokuvuvukala ekuhlanganyeleni, etholakala ezinhlanzi, umnqumo namanye amafutha emifino.
  • Amavithamini eqembu C - anomthwalo wemfanelo wokudla kwamalunga, atholakala ezithelweni ezisawolintshi, imifino, ama-currants kanye nezinqulu ze-rose.
  • Amavithamini A, E, C, K, B anesibopho sokubuyiselwa kwemisebenzi esemqoka yesistimu ye-musculoskeletal.
  • Amalungiselelo avela eqenjini lama-chondroprotectors, njenge: i-chondroitin - ibamba iqhaza ekwakhiweni kwe-cartilage kanye nezicubu ezixhunyiwe, iqala izinqubo ze-metabolic; iglucosamine - igcwalisa izakhi ezilimele ezicutshini.

Ukunyakaza kusho amalunga namathambo anempilo

Kungani ukuzivocavoca kubalulekile ekuqiniseni amathambo?

Ukuqinisa izicubu zamathambo, amalunga kanye nemigqa akunakwenzeka ngaphandle komsebenzi wemisipha. Indlela yokuphila engenzi lutho, ukuntuleka kokuzivocavoca umzimba - banciphisa izinqubo ze-metabolic emzimbeni kanye nokujikeleza kwegazi, okuholela ekuwohlokeni kokudla okunomsoco wamathambo, isimo semisipha nemigqa.

Ukuqeqeshwa kwamandla, ukugijima, ukudansa, ithenisi, ukuhamba, ukuqeqeshwa okusebenzayo, ukubhukuda - konke kunomthelela ekwandeni kwamathambo, kwakha isisindo samathambo.

Yoga, Pilates, esisuka - thuthukisa ukuguquguquka nokuhamba kwamalunga, uqinise amathambo.

Ukwelashwa kokuzivocavoca - kulungele abantu abanezinkinga zesistimu ye-musculoskeletal.

“Uma usubheka isikhumba sakho futhi uqonde:” Nansi iminyaka! ” Futhi: “Ay-ya-yay, kuzomele wenze okuthile!” I-Yoga, yebo, iyasiza ngempela - ukuguquguquka nokuhamba kwamalunga kuyatholakala! Kodwa isikhumba! Ngingabaza ukubuza kuphi, i-turgor? Amamaski obuso, usho? Yiqiniso, yebo, yebo, isikhathi eside futhi njalo! Amamaski agcwele umzimba? Yebo, kufanele, kufanele! Futhi ukuhambahamba endlini, egcotshwe uju ngesigamu, isibonelo, ngobisi noma, isibonelo, ubumba, imizuzu engu-20-30, futhi kungcono ukuhlala. Noma nakhu okunye ukuhlikihla umzimba nge-ice cube, kahle, noma okungenani ishawa ehlukile. Futhi kuhle. Nokho, konke lokhu ngaphandle!

Bese ngifunda ngokuzumayo ukuthi abantu abanomusa sekuyisikhathi eside bekwazi ukuthambisa nokondla isikhumba kusuka ngaphakathi! Uke wezwa igama elinjalo - i-collagen? Lapha, ngosizo lwakhe nje! Futhi kuphenduka ikhambi elimangalisayo lamalunga, imigqa nesikhumba. Okudingayo! Ukungabikho kwemibimbi kanye nokunwebeka kwesikhumba kuncike ngokuqondile kokuqukethwe kwe-collagen. Futhi ingathathwa ngaphakathi. Futhi hhayi kuphela ngenyama jellied. Ngisho hhayi kakhulu ngenyama ye-jellied, kodwa ngendlela yezithako zokudla.

Ngokuvamile, ngithenge imbiza enkulu ye-collagen efomini lempushana. Esiswini esingenalutho, ihora ngaphambi kokudla, kufanele ichithwe engilazini yamanzi futhi iphuze. Ukha impushana ngesipuni sokulinganisa, uhlakaze kuqala ngenani elincane lamanzi, bese ugcwalisa ingilazi ngokuphelele.

- Futhi wenza kanjani - qala ngokuthela amanzi noma uthele impushana? - ungibuze umeluleki wesitolo lapho kuthengiswa khona umsoco wezemidlalo, engikhononda kuye ngokuthi izigaxa zisele.

– Okokuqala impushana, bese ngifaka amanzi amancane.

- Okungcono kunalokho: thela amanzi amancane, ugovuze impushana kuwo, bese ufaka amanzi ukuze wenze ingilazi egcwele. Futhi hhayi ihora ngaphambi kokudla, isigamu sehora sanele - sinesikhathi sokumuncwa.

Ngokuvamile, njengoba besho, ihlolwe ngokwami. Futhi ngikhuluma ngesidalwa esineminyaka engaphezu kwengama-50 ubudala! Nginelisekile ngemiphumela yezinyanga ezingaphezu kwezinyanga ezimbili zokusetshenziswa kwe-collagen - isikhumba siye saba nokunwebeka. Ngizoshintshanisa ne-hyaluronic acid - imbiza yamaphilisi isivele ilandela emgqeni. Kufanele ngidle inyama ye-jellied?! “

ULina Dmitrienko, u-Anastasia Lysyuk

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