Khalani ndi kulemera kwabwino

Pakakhala kulemera kwambiri, tikulimbikitsidwa kuti muchepetse thupi ndikukhalabe ndi thanzi labwino. Kulumikizana komwe kulipo pakati pa kunenepa kwambiri ndimafupa a mafupa akuwonetsedwa bwino. Kulemera kwakukulu kumakhala ndi kupsinjika kwamphamvu kwambiri pamalumikizidwe, komwe kumatha msanga. Makilogalamu 8 aliwonse olemera bwino m'zaka zanu za 70 apezeka kuti amachulukitsa chiopsezo cha osteoarthritis yamaondo pambuyo pake ndi XNUMX%². Kunenepa kwambiri kumawonjezeranso chiopsezo cha matenda a mafupa a zala, koma njira zomwe zikukhudzidwa sizinafotokozeredwe bwino.

Le kulemera kwathanzi amatsimikiziridwa ndi Body Mass Index (BMI), yomwe imapereka muyeso woyenera, potengera kutalika kwa munthu. Kuti muwerenge BMI yanu, gwiritsani ntchito Kodi Body Mass Index yanu ndi chiyani? Mayeso.

Yesetsani kuchita masewera olimbitsa thupi

Mchitidwe wa olimbitsa thupi kukonza pafupipafupi kumathandizira kukhala ndi thanzi labwino, kuwonetsetsa kuti mafupa amalumikizidwa bwino komanso kulimbitsa minofu. Minofu yamphamvu imateteza mafupa, makamaka bondo, chifukwa chake amachepetsa chiopsezo cha mafupa ndi matenda.

Samalani malo anu olumikizirana mafupa

kuteteza ziwalo zake pochita masewera kapena ntchito yomwe imayika pachiwopsezo chovulala.

Ngati ndi kotheka, pewani kupanga mayendedwe obwerezabwereza mopitirira muyeso kapena funsani zambiri cholumikizira. Komabe, kulumikizana pakati pamavuto akulu ndi nyamakazi ndikotsimikizika kwambiri kuposa kuvulala kosalekeza kapena kobwerezabwereza.

Chitani matenda ophatikizana

Pakakhala matenda omwe angapangitse kuti pakhale chitukuko cha mafupa (monga gout kapena nyamakazi), omwe akhudzidwa akuyenera kuwonetsetsa kuti matenda awo akuyang'aniridwa momwe angathere kudzera pakuwunika ndi chithandizo chamankhwala choyenera.