Maiwe khumi, kapena mfundo khumi zokhuza maiwe

Kupumula n’kofunika kuti thupi lizigwira ntchito moyenera, koma kusayenda, limodzi ndi kuchita zinthu zolimbitsa thupi mopambanitsa, posapita nthaŵi zingatiwononge kwambiri. Abrasion wa chichereŵechereŵe kungayambitse wathunthu atrophy, ndipo popanda kutsetsereka, mafupa kusisita moopsa wina ndi mzake, chifukwa pang`onopang`ono mapindikidwe, ululu ndi olowa matenda. Nkhaniyi ndi malangizo amomwe mungasungire mafupa kukhala ogwirizana kwa zaka zambiri.Malumikizidwe ndi kulumikizana komwe kumapangitsa kuyenda kwa mafupa 206 omwe amapezeka mu mafupa akuluakulu. Chikho cha concave ndi mutu wa convex ndi ma cartilages oyandikana ndi makulidwe a 0,2 mpaka 6 mm, kutengera mtundu wa olowa. Amagwira ntchito yayikulu kwambiri yomwe ingatsimikizire kuti tili olimba.

1) Kuopsa kwa abrasion ya articular cartilage

Kuyambira khomo lachiberekero, kudzera lumbar msana, manja, chiuno, mawondo, ndi kutha ndi mapazi, imfa ya articular chichereŵechereŵe chiwopsezo cha thickening wa subchondral wosanjikiza ndi mapangidwe mphako wodzazidwa ndi mucous minofu - cysts. Mgwirizanowo umataya kukhazikika kwake, umakhala ndi zopindika zomwe zingadziwonetsere, mwa zina, mwa kusintha kutalika kwa mwendo kapena mawonekedwe a zala. Mofanana ndi kukumbukira kowawa kwa cartilage, ma osteophyte amawonekera, mwachitsanzo, zophuka zomwe zimasokoneza mfundo ndi kuchepetsa kuyenda. Zovuta zina zowawa zimaphatikizapo kugundana kwa malo olowa, mitsempha, minofu, synovitis, kuwonongeka kwa zala ndi kuuma kwamagulu, makamaka pambuyo podzuka, zomwe zimakhala zovuta kusuntha tsiku lililonse.

2) Zinthu zosayenera

Abrasion of the articular cartilage imakondedwa ndi kusakwanira kolumikizana, kuchuluka kwa majini, magazi osadziwika bwino, matenda a shuga, ndi kuvulala. Sitikhala opanda cholakwa ngati sitichita kunenepa kwambiri, kulemetsa mafupa ndi kulemera kwa thupi, ntchito, slouch, osapinda miyendo yathu ponyamula zinthu zolemera kuchokera pansi, kapena kuchita masewera olimbitsa thupi mopitirira muyeso, zomwe zingakhale chiyambi cha osteoarthritis. Mtundu wachiwiri wa collagen, hyaluronic acid ndi chondroitin zimathandizira kuphatikizika kwa cartilage. Zowonjezera zimakuthandizani kuti muwonjezere zosakaniza izi ngati pali zoperewera.

3) Kugonana mwachilungamo kuli pachiwopsezo

Chochititsa chidwi n'chakuti 75% ya mavuto ophatikizana amakhudza amayi, ndipo amuna odandaula ali ochepa. Mimba, kunyamula mwana, kuyeretsa m'nyumba, kunyamula katundu kumagwira ntchito yaikulu.

4) Kuopsa kumawonjezeka ndi zaka

Osati jenda, komanso zaka kumawonjezera chiopsezo olowa matenda. Akuti theka la anthu opitilira 50 akudwala matendawa, zaka khumi pambuyo pake, mpaka 90%.

5) Munthu safanana nthawi zonse

kilogalamu imodzi yoyezedwa ndi sikelo kunyumba ndi yoyezera ma kilogalamu 5 kwa olowa, amene amaika kupsyinjika kwambiri pa maondo, ndi chachiwiri pa olowa m'chiuno.

6) Kukhulupirika kwamtengo wapatali

Chlamydias ndi tizilombo tating'onoting'ono tomwe, tikagwidwa ndi munthu wogonana naye mwangozi, tikhoza kusokoneza chitetezo cha mthupi ndi kuwononga mafupa.

7) Zakumwa za carbonated pa kupimidwa

Kafukufuku wopangidwa ku America pa gulu la anthu a 2 omwe ali ndi nyamakazi ya bondo adatsimikizira kuti anthu omwe amamwa zakumwa zotsekemera za carbonate amakhala ndi malo osaya kwambiri, zomwe zimadziwika kuti osteoarthritis. Odwala omwe sanafikire zakumwa zolimbikitsa kunenepa kwambiri, matendawa amakula pang'onopang'ono.

8) Tchizi wa Cottage, ma gummies, mavitamini…

Vitamini D ndi wofunikira kuti mayamwidwe a calcium, mafupa ndi mafupa akhale athanzi, ndipo ali ndi anti-inflammatory properties. Nthawi zambiri amalumikizidwa ndi chitetezo chokwanira, vitamini C amateteza mafupa. Ndikoyenera kufikira odzola nthawi zina, makamaka ngati mukuchita masewera. Gelatin ndi gwero la collagen, mapangidwe ake amasokonezedwa ndi kuyesetsa kwambiri.

9) Zakudya Zopindulitsa za Mediterranean

Herring, tuna, sardine ndi salimoni ndi gwero lolemera la Omega-3 fatty acids, limakhala ndi zotsatira zotsitsimula pa ululu ndi kusintha kokhudzana ndi kutupa kwa mafupa, komanso mtedza, linseed ndi rapeseed mafuta. Ndikoyenera kudya zakudya zosiyanasiyana zokhala ndi zopatsa mphamvu zomwe zimagwirizana ndi zosowa zathu, chifukwa ma kilogalamu ochulukirapo amatsogolera ku matenda olumikizana.

10) Khama labwino

Kuyenda kwanthawi zonse kumakupatsani mwayi kuti mukhalebe ndikuyenda bwino kwa ziwalozo ndipo sizidzawalola kuumitsa. Tanthauzo la golidi liyenera kusamalidwa, ngakhale pamene tikuphulika ndi mphamvu, sitiyenera kuchita masewera olimbitsa thupi mopitirira muyeso omwe amachititsa kuvulala kopweteka kapena zopweteka.