Amachibi ayishumi, noma amaqiniso ayi-10 mayelana namachibi

Ukuphumula kubalulekile ekusebenzeni kahle komzimba, kodwa ukungakwazi ukuhamba, kanye nokuvivinya umzimba okukhandla ngokweqile, ngokushesha noma kamuva kuzosibangela umonakalo omkhulu. Ukuhushulwa kwe-cartilage kungaholela ekuwohlokeni kwawo okuphelele, futhi ngaphandle kokushelela, amathambo agudlana ngokuyingozi, okuholela ekuguquguqukeni okuqhubekayo, ubuhlungu nezifo ezihlangene. Lesi sihloko siyiseluleko sendlela yokugcina amalunga elingana iminyaka eminingi.Amalunga awukuxhumana okunesibopho sokuhamba kwamathambo angama-206 akhona kuhlaka lwamathambo abantu abadala. Inkomishi eyi-concave nekhanda le-convex ama-articular cartilages aseduze anogqinsi luka-0,2 kuya ku-6 mm, kuye ngohlobo lwelunga. Badlala indima enkulu kakhulu enganquma ukufaneleka kwethu.

1) Ingozi yokuhuzuka kwe-articular cartilage

Kusukela emlonyeni wesibeletho, ngokusebenzisa umgogodla we-lumbar, izandla, okhalweni, amadolo, nokugcina ezinyaweni, ukulahlekelwa kwe-articular cartilage kubeka ingozi yokuqina kwe-subchondral layer kanye nokwakheka kwemigodi egcwele izicubu zamafinyila - ama-cysts. Ilunga lilahlekelwa ukuzinza kwalo, libhekana nokukhubazeka okungase kubonakale, phakathi kwabanye, ngokushintsha ubude bomlenze noma ukuma kweminwe. Njengenkumbulo ebuhlungu ye-articular cartilage, ama-osteophyte avela, okungukuthi amahlumela ahlanekezela amalunga futhi anciphise ukuhamba. Ezinye izinkinga ezibuhlungu zihlanganisa ukufinyela kwamalunga, imigqa, imisipha, i-synovitis, ukonakala kweminwe nokuqina kwamalunga, ikakhulukazi ngemva kokuvuka, okuwumsebenzi onzima ukunyakaza nsuku zonke.

2) Izici ezingathandeki

Ukuhuzuka koqwanga lwe-articular kuthanda ukwakheka kwamalunga okunganele, umthwalo wofuzo, ukutholakala kwegazi okungavamile, isifo sikashukela, nokulimala. Asinacala uma singalaphi ukukhuluphala, silayisha kakhulu amalunga ngesisindo somzimba, imisebenzi, i-slouch, singagobi imilenze yethu lapho siphakamisa izinto ezisindayo phansi, noma sivivinya umzimba ngokweqile, okungase kube ukuqala kwe-osteoarthritis. I-collagen yohlobo lwe-II, i-hyaluronic acid ne-chondroitin zifaka isandla ku-cartilage ehlangene. Ukwengeza kukuvumela ukuthi ungeze lezi zithako uma kukhona ukusilela.

3) Ubulili obuhle busengozini

Iqiniso elithakazelisayo ukuthi u-75% wezinkinga ezihlangene zithinta abesifazane, futhi amadoda akhonondayo ayidlanzana. Ukukhulelwa, ukuthwala ingane, ukuhlanza indlu, ukuthwala ukuthenga kudlala indima enkulu.

4) Ubungozi buyanda ngokuya ngeminyaka

Akukhona nje ubulili, kodwa futhi ubudala kwandisa ingozi yezifo ezihlangene. Kulinganiselwa ukuthi ingxenye yabantu abangaphezu kuka-50 ihlushwa yizo, eminyakeni eyishumi kamuva, cishe ama-90%.

5) Umuntu akalingani ngaso sonke isikhathi

Ikhilogremu eyodwa elinganiswa ngesilinganiso ekhaya isisindo esilinganiselwe samakhilogremu angu-5 emajoyini, okubeka ubunzima obukhulu emadolweni, kanti okwesibili ekuhlanganyeleni kwe-hip.

6) Ukwethembeka okuyigugu

I-Chlamydias ama-microorganisms okuthi uma etheleleke ngomlingani ocansini ngengozi, angaphazamisa ngokuphelele amasosha omzimba futhi ahlasele ukuxhumana kwamathambo.

7) Iziphuzo ezinekhabhoni zivaliwe

Ucwaningo olwenziwa eMelika eqenjini labantu abangu-2 abane-osteoarthritis yamadolo bafakazele ukuthi abantu abaphuza iziphuzo ezinoshukela ezinekhalori ephezulu banendawo ehlangene engashoni, okukhomba i-osteoarthritis. Ezigulini ezingazange zifinyelele iziphuzo ezikhuthaza ukukhuluphala, lesi sifo sasihamba kancane.

8) I-cottage cheese, gummies, amavithamini ...

I-Vitamin D ibalulekile ekumunceni kwe-calcium, impilo yamathambo nempilo yamalunga, futhi inezindawo zokulwa nokuvuvukala. Ngokujwayelekile ehlotshaniswa nokuzivikela komzimba, uvithamini C uvikela amalunga. Kuyafaneleka ukufinyelela i-jelly ngezinye izikhathi, ikakhulukazi uma wenza ezemidlalo. I-Gelatin ingumthombo we-collagen, ukwakheka kwayo okuphazanyiswa umzamo omkhulu womzimba.

9) Ukudla Okuzuzisayo kwaseMedithera

I-Herring, i-tuna, i-sardine ne-salmon iwumthombo ocebile we-Omega-3 fatty acids, inomthelela opholile ebuhlungu kanye nezinguquko ezihambisana nokuvuvukala kwamalunga, kanye ne-walnut, i-linseed namafutha e-rapeseed. Kuyafaneleka ukudla ukudla okuhlukahlukene okunokuqukethwe kwekhalori okuhambisana nezidingo zethu, ngoba amakhilogremu amaningi aholela ezifweni ezihlangene.

10) Umzamo onempilo

Umthamo ojwayelekile wokunyakaza uzokuvumela ukuthi ugcine ukuhamba kahle kwamalunga futhi ngeke ubavumele ukuba baqine. Isilinganiso esisagolide kufanele sigcinwe, ngisho nalapho siqhuma ngamandla, akufanele senze izivivinyo ezikhandla ngokweqile eziholela ekulimaleni okubuhlungu noma izinhlungu.