Zala, manja, zigongono, mawondo, chiuno… Malumikizidwe athu amakhala opsinjika tsiku ndi tsiku. Ndi nthawi komanso kubwereza mayendedwe ena, amatha kukhala opweteka. Ndi chizindikiro cha matenda monga osteoarthritis, nyamakazi kapena rheumatism. Pezani malangizo athu kuti muteteze mafupa anu.

Mosiyana ndi zomwe munthu angaganize, kusachita masewera olimbitsa thupi kumawononga mafupa. Zitha kuwoneka ngati zosokoneza, koma kusuntha kumathandiza kusunga mafupa ndi kuteteza chichereŵechereŵe. Kugwira ntchito pamagulu anu kumathandizanso kuchotsa poizoni ndi kusunga minofu. Pofuna kupewa kuyambika kwa osteoarthritis ndikusunga chiwombankhanga, tikulimbikitsidwa kuchita masewera olimbitsa thupi nthawi zonse. Kuyenda ndi kusambira ndi masewera awiri abwino kwambiri olimbikitsa mafupa anu mosagwira ntchito mopambanitsa. Kumbali inayi, masewera omwe amakhudza kwambiri olowa ayenera kupewedwa panjira iliyonse. Izi ndizochitika pakuthamanga, mpira, tennis, masewera olimbana, kukwera kapena rugby.

Kunenepa kwambiri komanso kunenepa kumawonjezera chiopsezo cha matenda a mafupa kuwirikiza kanayi. Muyenera kudziwa kuti kulemera kumalemera pa mfundozo powakakamiza mosalekeza. Choncho ndikofunikira kuchepetsa kunenepa mwa kusankha zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi nthawi zonse. Mafakitale, zinthu zoyengedwa komanso kumwa mowa ziyenera kupewedwa. Panthawi imodzimodziyo, ndikofunikira kumwa madzi osachepera 4l patsiku kuti mafupa apitirize kusinthasintha.

Kukhazikika kosayenera kumabweretsa kugawanika kosauka kwa katundu wogwiritsidwa ntchito pamagulu, omwe amawawononga ndikulimbikitsa kuyambika kwa osteoarthritis. Mwanjira ina, ndikofunikira kuyimirira mowongoka, kaya mwaimirira kapena mwakhala, kuteteza mfundo zanu ndikupewa kuzilimbitsa mopitilira muyeso.

Kukhala pansi kapena kuyimirira kwa nthawi yayitali, kumachita zomwezo kangapo motsatana… Kusuntha mobwerezabwereza kumayambitsa ma microtraumas m'malo olumikizirana mafupa. Ndibwino kuti tigawanitse ntchito yake popuma nthawi zonse kuti tipewe kupweteka kwamagulu.

Zidendene zapamwamba zimasokoneza thupi kutsogolo, zomwe zimakhala ndi zotsatira za kupanikizika pamagulu onse. Choncho kuvala zidendene ziyenera kuyeza ndi zomveka. Muyenera kupewa kuvala tsiku lililonse kapena kukhala ndi ma flats nthawi zonse.