Ukudla okunomsoco we-tendon

Ithenda yingxenye yezicubu ezihlanganayo zemisipha, omunye umkhawulo wayo udlulela kahle emisipheni eboshiwe, kuthi enye inamathiselwe emathanjeni.

Umsebenzi oyinhloko wethenda ukudlulisa amandla emisipha emathanjeni. Kungaleso sikhathi kuphela lapho umsebenzi odingekayo ungenziwa khona.

Amathenda ahlukaniswe aba made futhi amafushane, ayisicaba futhi ayindilinga, abanzi futhi anciphile. Ngaphezu kwalokho, kukhona imisipha ehlukanisa imisipha ibe izingxenye ezithile kanye nemisipha exhuma amathambo amabili ku-arch tendon.

Lokhu kuyathakazelisa:

• Imisipha enamandla kakhulu yimisipha yemilenze. Lawa imisipha engaphansi kwemisipha ye-quadriceps ne-Achilles tendon.
• Ithenda ye-Achilles ingamelana nomthwalo ka-400 kg, kanti ithenda le-quadriceps lingamelana nokufika ku-600.

Ukudla okunempilo kwamathenda

Ukuze umuntu akwazi ukwenza lokhu noma lokho kunyakaza, kuyadingeka ukuthi uhlelo lwe-musculoskeletal lusebenze ngaphandle kokulimazeka. Futhi njengoba imisipha iyisixhumanisi esixhumanisayo salesi simiso, lapho-ke kufanele bathole umsoco ofanele isimo sabo.

Aspic, aspic, jelly. Bacebile ku-collagen, okuyingxenye ebalulekile yama-tendon. Ukusetshenziswa kwale mikhiqizo kwandisa ukuqina kwe-tendon futhi kubasize ukuba babhekane nemithwalo esindayo.

Yenkomo. Iqhawe kokuqukethwe kwama-amino acid abalulekile. Yimpahla yokwakha yezintambo ze-tendon.

Amaqanda. Ngenxa yokuqukethwe kwe-lecithin, amaqanda abandakanyeka ekujwayelekile kwemisebenzi yesistimu yezinzwa. Ngaphezu kwalokho, ziphezulu ku-vitamin D, ebalulekile empilweni ye-tendon.

Imikhiqizo yobisi. Ziwumthombo onokwethenjelwa we-calcium ewusizo, enesibopho sokuqhutshwa kwemizwa yezinzwa eduze kwe-muscle-tendon complex.

I-Mackerel. Icebile ngamafutha, abalulekile ekuvikeleni imicu ye-tendon ekulayisheni ngokweqile. Lapho bengekho, inqubo yokuvuselela iyancipha, futhi i-tendon ingamane iqhume!

Itiye eliluhlaza. Kwandisa ukumelana kwamathenda ekucindezelekeni. Kwandisa ukumelana kwabo nokwelula.

I-Turmeric. Ngenxa yokuba khona kwama-antibiotic emvelo kuwo, kanye nezakhi ezifana ne-phosphorus, insimbi, i-iodine namavithamini B, i-turmeric ikhuthaza ukuvuselelwa kwe-tendon ngokushesha.

I-alimondi. Iqukethe uhlobo olumuncwa kalula lukavithamini E. Ngenxa yalokhu, ama-alimondi asiza imisipha ukuba ilulame ngokushesha ekulimaleni okubangelwa ukwelula ngokweqile.

I-pepper yesiBulgaria, izithelo ezisawolintshi. Ziqukethe inani elikhulu likavithamini C, okuyingxenye ebalulekile ye-collagen.

Isibindi. Icebile ku-vitamin D3, kanye nethusi kanye ne-vitamin A. Ngenxa yalezi zinto, isithende se-tendon siqiniswa, ngosizo lwaso esihlanganisa ithambo.

Ibhilikosi. Inothile nge-potassium, enesibopho sokusebenza kwemisipha elawula uhlelo lwamathambo.

Izincomo ezijwayelekile

Ngama-tendon, imfuneko ebaluleke kakhulu yokudla okunomsoco ukutholakala kwe-calcium nemikhiqizo eyenza i-collagen. Lapho bengekho (noma ukuntuleka), izinto ezidingekayo zizokhishwa ngokuzenzakalelayo emisipha nasemathanjeni. Ngakho-ke, ukusebenza okuvamile kwesistimu ye-musculoskeletal kuzosongelwa!

Uma unezinkinga ngamathenda, odokotela bayeluleka ngokusebenzisa amafutha okuqukethe i-collagen.

Izindlela zabantu zokujwayela ukusebenza kwethenda

Ukucindezela okulandelayo kuzokhipha ubuhlungu futhi kubuyise ukusebenza kwamathenda:

• isikhwama somalusi;
• umhlonyane (amaqabunga amasha esitshalo asetshenziselwa ukucindezela);
• I-artichoke yaseJerusalema.