Ukuxinana kwamathambo yenye yezinto ezibandakanyekayo kwimpilo yamathambo kwaye itshintsha ngokwesiphumo sezinto ezahlukeneyo, kubandakanywa nenqanaba lokuzilolonga. Ngelishwa, iminyaka idlala isiphithiphithi ngokuxinana kwamathambo kunye nokuqhekeka kwamathambo kunye ne-osteoporosis ixhaphake kakhulu phakathi kwabantu abadala kunye nabasetyhini abakwi-menopausal. Ukuthintela ukuba ezi ngxaki zingenzeki, kufuneka sisebenze nzima ngaphambi kokuba ziqalise ukuvela.
Ngokuqinisekileyo ufunde izifundo ezibonisa ukuba uqeqesho lwamandla lunceda ekuphuculeni ukuxinana kwamathambo, kodwa zeziphi ezona ndlela zilungileyo zokuzivocavoca? OKANYEn uphononongo olwenzelwe iJournal of Strength and Conditioning Research, abaphandi banqume ukuba yeyiphi i-weight-bearing exercises enenzuzo enkulu kwi-osteoporosis kunye ne-osteopenia.
Yintoni i-osteoporosis kunye ne-osteopenia?
I-Osteoporosis kunye ne-osteopenia Zibonakaliswa ngokubangela ukuxinana kwamathambo aphantsi. I-Osteopenia kuxa ukuxinana kwamathambo kuqala ukwehla kwaye ilumkisa ukuba i-osteoporosis ikufuphi. Amathambo anoxinano oluphantsi kunokwenzeka ukuba aphuke, kodwa ukuxinana kwamathambo akuyonto yonke. Enyanisweni, nangona ukuxinana kwamathambo aphezulu, sinako banomngcipheko omkhulu wokwenzakala, nangona kusenokwenzeka ukuba ivela kolunye ukuphazamiseka.
Enye into elawulayo kwimpilo yamathambo yi umxholo wamathambo amaminerali. Umxholo wethambo uchaphazela ukuguquguquka kunye namandla ethambo. IHydroxylapatite (ithambo leminerali) yenziwe ikakhulu yicalcium kunye nephosphorous, kwaye inokuthatha isiqingatha sobunzima bamathambo akho.
Ngaba i-squats yeyona ndlela ifanelekileyo yokuzivocavoca?
Kokubini ukudalwa kwethambo elitsha kunye nomxholo oshinyeneyo kunye oqinileyo unokwahluka ngemisebenzi yethu. Kuphononongo olukhankanywe ngasentla, abaphandi bakhetha i-squat njengomsebenzi oza kuvavanywa. Kule nto, iqela labasetyhini abadala ababekwimeko ye-osteopenia okanye i-osteoporosis bathathe inxaxheba.
abafazi benza ii-squats ezinzima kunye nokuphindaphinda okungaphantsi kwesihlanu kwiseti nganye kunye nesikhundla sokugxila ngokukhawuleza. Ukongeza, iqela lolawulo lithathe inxaxheba ukuthelekisa iziphumo.
Emva kweeveki ezilishumi elinambini, kunye neeseshoni ezintathu ze-squat ngeveki kwiqela loqeqesho, izazinzulu zithelekisa iziphumo ezifunyenwe emva koqeqesho kunye nezo zangaphambili. Isikhundla se-squat siphumelele kakhulu ekomelezeni abafazi, nge I-154% yokuphucula ukuphindaphinda ubuninzi kunye nokunyuka kwe-52% kwisantya sophuhliso lwamandla.
Kanye kunye nokunyuka kwamandla, kwakukho kwakhona umxholo ophezulu weeminerali wethambo owawungekho kwiqela lokulawula. Nangona kunjalo, ukuxinana kwamaminerali amathambo akuzange kubonise ukuphuculwa okuphawulekayo, kodwa kuphuculwe kancinci. Ngokwahlukileyo, kwiqela lolawulo, ubuninzi beeminerali bamathambo behla kancinci.