Umbuzo we ukuthi ukugijima kugcina kulimaza amadolo akho Lokhu kwesaba sekusabalele iminyaka eminingi phakathi kwabagijimi abavamile nalabo abacabanga ukubopha izicathulo zabo zokugijima okokuqala. Idolo, njengoba liyilungu elithwala ingxenye enkulu yomthelela ngenkathi ligijima, selicishe libe uphawu lwalokhu kwesaba ukuguguleka.
Nokho, i ucwaningo lwesayensi lwakamuva kakhulu Kukhomba ohlangothini oluhlukile kakhulu kunenkolelo evamile. Imininingwane etholakalayo ikhombisa ukuthi ukugijima, uma kwenziwa ngokuhlakanipha futhi kufanelana nomuntu ngamunye, Akuyona imbangela eqondile ye-arthritis noma i-osteoarthritisfuthi kungasiza ngisho nokuvikela amalunga esikhathini eside.
Ingabe ukugijima kuyawalimaza ngempela amadolo akho?
Sekungamashumi eminyaka umqondo uphindaphindwa ukuthi umthelela ophindaphindayo wokugijima kunciphisa i-cartilage futhi kugcine kubangele umonakalo ongenakulungiseka edolweni. Lo mbono uholele abantu abaningi eSpain nakwamanye amazwe aseYurophu ukuba bacabange kabili ngaphambi kokuba baqale ukugijima besaba "ukulimaza amadolo abo."
Lo mphumela wokuvikela ongaba khona uchazwa iqiniso lokuthi ukuvivinya umzimba okulingene kusiza gcina ukuhamba kwamalungaKuqinisa imisipha ebaqinisa futhi kusiza ekunciphiseni isisindo somzimba. Zonke lezi zici ziyisihluthulelo sokuthi idolo lisebenze ngomthwalo omncane kanye nokulungiswa okungcono.
Kuphela uma kunezelwa ezinye izinto eziyingozi—ukuqeqeshwa ngokweqile, amasu amabi— ukulimala kwangaphambilini noma izimo ezithile zomuntu ngamunye — ukugijima kungahlotshaniswa nokungakhululeki noma izinkinga zamalunga, okungasho njalo umonakalo omkhulu wesakhiwo.
Okushiwo idatha: abagijimi uma kuqhathaniswa nabantu abahleli phansi
Esinye sezikhombo ezicashunwe kakhulu sivela ku- ucwaningo oluhlobene neHarvard Medical School, lapho amazinga e-hip kanye ne-knee osteoarthritis aqhathaniswa khona emaqenjini ahlukene: abagijimi abangebona abaqeqeshi, abagijimi abancintisanayo kanye nabantu abangasebenzi.
Olunye lwalolu hlaziyo lwembule lezi zibalo ezilandelayo: i-osteoarthritis esinqeni nasemadolweni:
- Imizila yokuzijabulisa: cishe u-3,5%.
- Abantu abahleli phansi: cishe u-10,2%.
- Abagijimi abanekhono eliphezulu: cishe u-13,3%.
Imiphumela iyamangaza: labo abagijime ngokuzijabulisa babonise ukwehla kokuguguleka kwamalunga kunabantu abangasebenzikuyilapho izibalo eziphakeme kakhulu zitholakale kubasubathi abancintisanayo ababhekene nemithwalo enzima yokuqeqeshwa kanye nakubantu abangenawo umsebenzi wokuzivocavoca ovamile.
Olunye ucwaningo lokulandelela mayelana Abagijimi be-marathon abangu-675 bathole ukuthi izinga le-arthritis kuleli qembu laliyi cishe ingxenye yalokho okwakulindelwe kubantu bonke. Ngaphezu kwalokho, ukuskena kwe-MRI okwenziwe ngokushesha ngemva kokugijima akubonanga umonakalo omkhulu ku-cartilage yamadolo, okuphikisa umqondo "wokujeziswa okusheshayo" kwamalunga ngemva kokuzikhandla okukhulu.
Ngokusho kochwepheshe baseHarvard UDkt. Robert H. ShmerlingIzincwadi zesayensi zisikisela ukuthi ukugijima imbangela engavamile ye-arthritis Futhi kubantu abaphilile, kungaba nomphumela wokuvikela. Kodwa-ke, lokhu kuyiqiniso kuphela uma kwenziwa ngaphakathi kwemingcele efanele futhi kulungiselelwe ngokwanele.
Uma ukugijima kungeyona inkinga, ubuhlungu bedolo buvelaphi?
Nakuba idatha ingasoli ngokuqondile ukugijima ngezifo zamalunga, kusobala ukuthi Abagijimi abaningi bakhononda ngobuhlungu bedolo ngesinye isikhathi. Ochwepheshe bezokwelapha ezemidlalo bayavuma ukuthi, ezimweni eziningi, umsuka usezicini ezingashintshwa.
Isazi sezokwelapha esiphuthumayo saseSpain U-Agustín GarabitoUchwepheshe we-Traumatology kanye ne-Orthopedic Surgery uchaze kwabezindaba ezikhethekile ukuthi ubuthakathaka bemisipha kanye nokuntuleka kokuqeqeshwa kwamandla Ziyimbangela evamile yokungakhululeki. Lapho imisipha eqinisa idolo—ama-quadriceps, ama-glutes, ama-hamstrings, kanye nomgogodla—ingasebenzi kahle, ilunga libekezelela ukucindezeleka okukhulu kunalokho okufanele.
Esinye isici esiyinhloko yi- ukugijima inquboIgxathu elide kakhulu, ukungalungi kahle kwedolo uma kuqhathaniswa neqakala, noma ukusekelwa okungafanele kwezinyawo kungaholela ekucindezelweni okuphindaphindiwe kwezakhiwo ezithile, njenge-patellar tendon noma i-iliotibial band. Lezi zinhlobo zamaphutha zivame kakhulu kubagijimi abaqala ukugijima bodwa ngaphandle kokugadwa.
Ziphinde zibe nomthelela izicathulo kanye nohlobo lwendawoIzicathulo ezigugile, lezo ezingenayo i-cushion eyanele, noma lezo ezingakufaneli ukuhamba kwakho zingandisa ukungakhululeki. Kunjalo futhi uma uhlala ugijima e-asphalt noma ezindaweni eziqinile ngaphandle kokushintshana nezinye izinhlobo zokugijima. izindawo ezithambile njengomhlaba ohlanganisiwe noma upakishe izindlela.
Ukuntuleka ukufudumala okuyisisekelo kanye nokuzelulaUkwandisa ibanga noma ukuqina ngokuzumayo ngaphandle kokuqhubeka okunengqondo kuqeda inhlanganisela yezinto eziyingozi ezihlobene nobuhlungu bamadolo, kokubili eSpain nakwamanye amazwe lapho ukugijima sekuthandwa khona. Ukuze unciphise le ngozi, kuyalulekwa ukulandela izindlela ezithile zokuvimbela ifanelane nephaseji.
Indlela yokuvikela amadolo akho ngenkathi ugijima
Kunokuba bakhuthaze abantu ukuba bayeke ukugijima, ochwepheshe basikisela ukuthi lungisa indlela yokuqeqesha ukuze amadolo asebenze ezimweni ezingcono. Umgomo akukhona nje ukugwema ukulimala, kodwa futhi ukusizakala ngezinzuzo zenhliziyo nemithambo yegazi zokugijima ngaphandle kokwesaba okungadingekile.
Insika yokuqala ukuqeqeshwa kwamandlaUkuhlanganisa izikhathi ezimbili noma ezintathu zamasonto onke ezigxile emilenzeni nasemzimbeni - ama-squats, ama-lunges, umsebenzi we-glute kanye nokuzivocavoca kokuqina - kusiza idolo ukuthi "lisekelwe" kangcono futhi lithole umthwalo omncane oqondile ngokushaya ngakunye.
Isici sesibili yi- ukuqhubekela phambili kancane kancaneUkwandisa ibanga ngokuzumayo, izinsuku zokuqeqesha, noma isivinini ngokuvamile kuyindlela yokwelapha ubuhlungu. Ochwepheshe batusa ukwandisa kancane kancane ivolumu, okuvumela umzimba ukuthi uzivumelanise nezimo, ikakhulukazi kubantu abaqala ukugijima eminyakeni yabo engama-30 noma engama-40.
Khetha a Izicathulo ezifanele uhlobo lokushaywa kwezinyawo kanye nendawo Futhi kuyisici esinqumayo. ESpain naseYurophu, kuvame kakhulu ukuvakashela izikhungo ezikhethekile noma odokotela bezinyawo bezemidlalo abahlaziya ukwesekwa kwezinyawo futhi batuse izicathulo ezithile noma, uma kudingeka, ama-insoles enziwe ngokwezifiso.
Ekugcineni, yenza i- ukufudumala okuhle Ngaphambi kokuphuma ngakunye, yenza ukuzivocavoca kokunyakaza kwamalunga kanye nokuvuselela imisipha, bese unikela imizuzu embalwa ekugcineni ukuze welule kancane. Lokhu kunganciphisa umuzwa wokucindezeleka. Akudingeki isikhathi eside: izivivinyo ezimbalwa ezikhethwe kahle zivame ukwanele ukuqaphela umehluko.
Indima yezici zomuntu ngamunye empilweni yamalunga
Akuwona wonke amadolo afanayo. Ubufakazi bubonisa ukuthi izakhi zofuzo, ukuhambisana kwamalunga, kanye nesisindo somzimba Zithinta kakhulu indlela umuntu ngamunye asabela ngayo emthonjeni wohlanga.
Labo abanokuqondana kwe-varus noma i-valgus (amadolo "agobile" noma "asondelene kakhulu"), umlando womndeni we-osteoarthritis, noma ukulimala kwangaphambilini bangaba abasengozini enkulu yokungakhululeki okuthilengisho noma kunemithwalo yokuqeqeshwa okulingene. Kulezi zimo, kunconywa kakhulu ukubhekwa ngudokotela wamathambo noma uchwepheshe wezokwelapha ezemidlalo.
Isisindo singenye into ebalulekile. inkomba yesisindo somzimba esiphezulu Lokhu kusho ukucindezeleka okwengeziwe edolweni ngesinyathelo ngasinye. Ngakho-ke, ukugcina isisindo esinempilo ngokuhlanganiswa kokuzivocavoca kanye nokudla okulinganiselayo kunciphisa ukucindezeleka emalungeni, kokubili lapho ugijima kanye naphakathi nemisebenzi yansuku zonke.
Izifundo ezicashunwe yiHarvard zikhombisa nokuthi abantu abagijimayo bavame ukuba imikhuba yokuphila enempiloBadla ukudla okulinganiselayo, banesisindo esincane, futhi babhema kancane kunabantu abangasebenzi. Lokhu kwehluka kwendlela yokuphila kungasiza ekuchazeni ukuthi kungani, kudatha, iqembu labagijimi abazolile libonisa i-osteoarthritis encane kuneqembu elingasebenzi.
Kufanele kukhunjulwe ukuthi I-osteoarthritis iyisifo esiqhubeka kancane kancane.okuyinto ethuthuka eminyakeni edlule. Lokhu kwenza izifundo zokulandelela zesikhathi eside zibe nzima, kodwa, ngolwazi olutholakalayo, ochwepheshe bayavuma ukuthi ukuqhuba ngokwethembeka akugcini "kukhathaza" ijoyinti.
Ukudla okunempilo nokunakekelwa kwamalunga
Ngaphandle kokuqeqeshwa, Ukudla okunempilo kudlala indima ebalulekile empilweni yamadolo. Imenyu yansuku zonke enikeza amaprotheni anele, amavithamini, kanye nezinto ezilandelwayo isiza ukugcina hhayi nje kuphela i-cartilage isesimweni esihle, kodwa futhi nemisipha, imisipha, kanye nemisipha ehilelekile ekugijimeni.
Ochwepheshe abanjengoDkt. Garabito baqokomisa indima ye Ukudla okusekelwe ezitshalweni okucebile ngama-micronutrients, njenge-broccoli, i-chard kanye neminye imifino eluhlaza enamaqabunga, ngenxa yokuqukethwe kwayo kwamavithamini namaminerali ahlobene nokulungiswa nokugcinwa kwezicubu.
I-Los amantongomane, ngenxa yokuqukethwe kwe-magnesium yazo, zihlanganyela ekusebenzeni kwemisipha okulungile kanye nasekuphumuleni kwezintambo, into ebalulekile yokugwema ukunqwabelana okungadingekile okugcina "kudonse" edolweni.
I-Las izithelo ze-citric Izithelo ezifana namawolintshi, ama-tangerine, noma ama-kiwi zinikeza i-vitamin C, isakhi esidlala indima ekwakhiweni kwe-collagen, iphrotheni eyisisekelo yesimo esihle se-cartilage kanye ne-ligaments.
Okwamanje, izinhlanzi ezinamafutha ezifana i-salmon noma i-tunaNjengoba zivamile ekudleni kwaseMedithera nakwamanye amazwe aseYurophu, ziwumthombo wama-omega-3 fatty acid, ahlobene nezinqubo zokulwa nokuvuvukala ezingasiza ekunciphiseni ukuqina kwamalunga futhi zikhuthaze ukululama ngemva kokuqeqeshwa.
Indlela yokusebenzisa imikhakha eminingi yokugijima ngokuphephile
Eminyakeni yamuva nje, eSpain nakwamanye amazwe aseYurophu, umqondo wokusondela usuka ku- indlela eyahlukene yemikhakha ehlukeneLokhu kusho ukuthi umgijimi akufanele nje abone udokotela lapho kuvela ubuhlungu, kodwa kufanele futhi athole ukwesekwa kochwepheshe abahlukahlukene ukuze avimbele izinkinga.
Ochwepheshe bezokwelapha ezemidlalo kanye nodokotela bezehlakalo ezibuhlungu bangakwazi hlola isimo samalunga ngaphambi kokuqala uhlelo lokuqeqesha olunzima, ikakhulukazi kubantu abanomlando wokulimala, ukuhlinzwa kwangaphambilini, noma izici eziyingozi njengokukhuluphala ngokweqile.
Abaqeqeshi kanye nabaqeqeshi bomzimba bayasiza ekuklameni Izinhlelo zomsebenzi ezilungiselelwe ngokwezinga nezinhloso kumuntu ngamunye, ngokuqhubeka okunengqondo kanye nezikhathi zamandla ezihambisanayo, into eyisihluthulelo sokukhulula idolo.
Odokotela bezokwelapha ngomzimba kanye nodokotela bezinyawo bangahlaziya ngesikhathi somjaho, sincoma izivivinyo ezithile, ukulungiswa kobuchwepheshe noma, uma kudingeka, ukusetshenziswa kwezinsika zangaphakathi ezenziwe ngokwezifiso.
Okokugcina, ochwepheshe bezokudla kwezemidlalo basiza ukulungisa ukudla kwabo khuthaza ukululama kwemisiphaGcina isisindo esinempilo futhi uqinisekise ukuthi umzimba uthola izakhamzimba ezidingekayo ukuze unakekele amalunga isikhathi eside.
Uma kucatshangelwa ubufakazi besayensi obutholakalayo kanye nezincomo zochwepheshe, umqondo wokuthi ukugijima "kubhubhisa amadolo akho" ulahlekelwa yisithombe esicacile kakhulu: ukugijima, okuqhutshwa ngobuchwepheshe obuhle, ukuhlela okunengqondo, isisindo esilawulwayo, kanye nokudla okwanele, kuvela njengomsebenzi ophephile kubantu abaningi futhi, ezimweni eziningi, njengethuluzi elingasiza ekugcineni amadolo ephilile. amadolo asebenzayo, asebenzayo futhi anempilo iminyaka eminingi.
