Kungani Kubalulekile Ukuvikela Ngokuhlanganyela?
Bangu-355 million abantu emhlabeni wonke abaphethwe izifo ezahlukene zamalunga, futhi inani liyanda.Eqinisweni, isikhathi sokuphila kwamalunga sinqunyelwe, futhi uma esefinyelele isikhathi sokusebenza kwawo, abantu bangaba nezifo ezihlukahlukene zamalunga!
Ukuphila okuhlangene yiminyaka engama-60 kuphela!Ukuphila kwamalunga kunqunywa ikakhulukazi izakhi zofuzo, futhiimpilo yesevisi enempilo ejwayelekile iminyaka engama-60.
Uma umuntu ephila iminyaka engu-80, kodwa ilunga selifinyelele ekupheleni kokusebenza kwalo ngemva kweminyaka engama-60, uzohlupheka eminyakeni engu-20 ezayo.Kodwa-ke, uma indlela yokulungisa ifanelekile, ijoyinti lempilo yenkonzo yeminyaka engama-60 lingasebenza iminyaka eyishumi ngaphezulu.Ngakho-ke, amalunga kufanele asetshenziswe ngokucophelela!
Yini Eyingozi Ekuvikeleni Ngokuhlanganyela?
1. Squat
Zonke izivivinyo ezikhandlayo zokugijima nokugxuma zizokwandisa ukuhuzuka kwe-kneecap, ikakhulukazi uma uqukula phansi bese uyasukuma, izogqoka amalunga kakhulu.Ikakhulukazi kubantu abanomonakalo we-patella, ama-squats kufanele ancishiswe.
2. Ukukhuphuka kwentaba nokwakhiwa
Amaphephandaba ayaye athi izalukazi azikwazi ukwehla uma eqwala intaba.Kungenxa yokuthi lapho bekhuphuka intaba, umthwalo wabo ohlangene uphindwe kane noma kahlanu kunokuvamile.Ekuqaleni, bayakwazi ukubekezelela, kodwa lapho bekhuphukela entabeni, amalunga abo aba buhlungu kakhulu.Ngokuvamile, azikwazi ukuzilawula zize zifinyelele engxenyeni yentaba.
Kunzima nakakhulu ukuthi behle.Ukwenyuka kusebenzisa amandla emisipha, kuyilapho ukwehla kungase kubophe amadolo.
Abantu baphinde babe nomuzwa wokuthuthumela komlenze ngemva kokwehla noma phansi isikhathi eside, futhi lokho kuwumthwalo ohlangene.Ngakho-ke abantu abaneminyaka ephakathi kanye nabadala kufanele basebenzise amakheshi ngangokunokwenzeka.
3. Sula phansi ngamadolo
Ukuguqa nokusula phansi, ukucindezela kwe-patella kuzoba ku-femur, okubangela ukuthi i-cartilage phakathi kwamathambo amabili ithinte ngqo phansi.Kufanele kugwenywe, ngaphandle kwalokho amanye amadolo ngeke akwazi ukuqondisa.
4. Ezemidlalo kusimende phansi
I-Articular cartilage icishe ibe ngu-1 kuya ku-2 mm ububanzi, futhi inciphisa ukucindezela futhi ivikele amathambo ekuqhekekeni.
Lapho amandla amakhulu okusabela ebuyela emuva ngesikhathi semidlalo esitezi esisimende, azodala umonakalo omkhulu emalungeni nasemathanjeni.
5. Ukulala isikhathi eside
Kuwumkhuba omubi futhi ukuhlala isikhathi eside embhedeni.Lapho imisipha iqinile, ukuvikelwa kwamathambo kuzokwehla.
Kubantu abasha, imisipha yabo ilulama ngokushesha, kodwa uma kuziwa kubantu asebekhulile, kuba nzima ukuba imisipha yabo iphinde ilungiswe ngemva kokuzelula.Ngakho-ke, imisipha kufanele isetshenziswe ukuze kuthuthukiswe ukuzinza kwamalunga.
Izinto Ezine Okufanele Uzenze Ukuze Uvikeleke Ngokuhlanganyela
1. Yehlisa isisindo
Kulabo abakhuluphele, ilunga ledolo “liwujeke.”Uma umuntu ezivocavoca, amandla omthelela makhulu, futhi umthwalo wesisindo wenza idolo elihlangene libe nzima kakhulu ukulithwala, ngakho-ke, ukulahlekelwa isisindo kubalulekile ekugcinweni okuhlangene.
2. Ukubhukuda
Kubantu abavamile, ukuzivocavoca okungcono kakhulu kwamalunga ukubhukuda.Emanzini, umzimba womuntu uhambisana nomhlabathi, futhi amalunga awalayishwanga.Ngenhliziyo, amandla adonsela phansi mancane kakhulu, futhi alungele inhliziyo.
Abantu abanezifo ezingelapheki ezifana nesifo sikashukela kanye nomfutho wegazi ophezulu kufanele babhukude kakhulu.Izalukazi ezingakwazi ukubhukuda nazo ziyakwazi ukuhamba emanzini, ngosizo lokunyakaziswa kwamanzi, sezizivocavoce ngokuwagqoka kancane amadolo.
3. I-calcium supplementation efanele
Ubisi nemikhiqizo yesoya inothile nge-calcium futhi inezinga eliphezulu lokusebenzisa, ngakho-ke abantu kufanele bathathe eningi lwayo.
Isikhumba se-shrimp, i-sesame sauce, i-kelp, ama-walnuts, imbewu ye-melon, amazambane, njll., ingakhuphula ukudla kwe-calcium ngaleyo ndlela ivikele ukuhlangana kwamadolo.
Ngaphezu kwalokho, imisebenzi yangaphandle, ukukhanya kwelanga, kanye nokusetshenziswa kwevithamini D kungasiza ekukhuthazeni ukumuncwa kwe-calcium.
4. Hlakulela imikhuba emihle
Amantombazane akufanele agqoke izithende eziphakeme isikhathi eside.Kungcono ukugqoka izicathulo ezithambile ezinezingqimba ezinwebekayo, njengezicathulo ezivamile ezinezithende ze-wedge.Lokhu kunganciphisa ukuguga kanye nomthelela we-gravity emalungeni.Ipheya lezicathulo eziyisicaba kungaba inketho enhle endleleni eya noma ubuya emsebenzini noma lapho izinyawo zikhathele ehhovisi.
Abadala akufanele baphakamise izinto ezisindayo, bagibele phezulu noma baphathe izinto ezisindayo ukuze bagweme ukulimala kwamalunga.
Isikhathi sokuthumela: Jul-13-2020