Ngena kwi menopawzi, njengoko ubudala obuthandekayo, wonke umntu, udadewethu okanye umntwana, ubhekisa kwiintshukumo ezibalulekileyo zomzimba nengqondo. Iingxaki zempilo yeemathambo kunye neekhonkco, zininzi zinto ezinxibelelanayo nezibuhlungu eziphulukana neengxaki zomzimba, ezifana neengxaki zomzimba nezomoya. Njengoko ubudala bukhula, utshintsho kwi-hormone, ngakumbi ukwehla kweestrogen kunye ne-testosterone, kukhokelela kwiingxaki ezinjengeendaba ezisezantsi kunye nemiphumo ye-hormonal ezichaphazela ukomelela kwemathambo, ukuveliswa kwee-viscous fluids kumathambo, kunye nokuthamba kwezicubu. Nangona izele kunuka oku, ubuthakathaka kancinci kumadoda, kumele ukuba kuqwalaselwe ngokuqinisekileyo. Kunyaka zintsonkothi ezizele, ukwenzeka kwemigangatho yeedijithali kukhokelela ekwandeni kolwando lokusebenzisa imithombo yeendaba, okuthatheka kuxhalabisa umphakathi kumathambo nakwiinkonzo ezithile. Le nxelo izakuquka indlela yokunciphisa ixesha lokusebenzisa imithombo yeendaba, ukuphucula impilo yeemathambo kunye neekhonkco, ukuvimbela kunye nokudambisa uvavanyo lwemathambo, kunye nezicwangciso eziphumelelayo zokuphuma kwiingxaki zokuqinisekisa ukuba iikhonkco zilungile.
Imigaqo yokuhlola emotweni yemathambo kunye neekhonkco yeempumelelo kwiminjongo ye menopawzi:
Iingxaki ezivame ukwenzeka kumathambo kunye neekhonkco ziquka ukwehla kokwakhiwa kwemathambo, ukungonwabi kwiikhonkco, ubuhlungu bokukhululeka, kunye nearthritis, imikhwa eneenjongo ezilandelayo:
1. Utshintsho lwe-hormonal: Ewe, i-estrogen iyawa kakhulu kumfazi, ibangele ukuba imathambo ingafezeki ukunciphisa umthamo, okukhokelela ekwenzeni ukuba umngcipheko we-osteoporosis ukhule; kumadoda, utshintsho lwe-testosterone luthathwa kancinci, ukunciphisa komquantum kwemathambo ukunceda ukunciphisa ubungakanani beziqhonyiweyo.
2. Ukuncitshiswa kokukhula: Njengoko ubudala busongela, umthamo wezinyathelo uvame ukuncitshiswa, oku kubangela ukuwa kwamaqela onke.
3. Ukuhlala phantsi kunye nemigangatho engalunganga: Ukusetyenziswa kwemithombo yeendaba, ukuchitha ixesha elide uhleli phantsi, kunokuba kulungile, ubangela ukuhxenyelwa brotshos yamathambo.
4. Ukwehla jerenti wakho: Ubukhulu besikhumba olunewwangas, ukwandisa umthwalo kumathambo, kuba ubuncinane bulumke kwi ve dishe.
5. Ukukhathazeka kunye nabantu: Ukukhathazeka kwemihla ngemihla, ukuxhamla ekuphumleni nasekuhambahambeni kwendlela, kuneziphumo kuzinzo.
Ukwenziwa kophando lwempilo lokuthancisa izigaba zempilo, oku kuluxanduva lokuhlola ukuba ngumqondiso ocula uluhlu lwezikhumbuzo eziphathekayo kumatshini, azidhibenzisi kululaze kwezixoko, ukunceda ulungiso ezikmangalisayo iikhonkco neempilo zomzimba.
1. Ukuchitha ixesha elide phambi kwegadi, ukuphuhlisa izikhumbuzo nge "50-10" ngamalungelo: Ngokuphuhlisayo nokusebenzisa izixhumi, ume omncinci uzinze i-mini hi.
2. Uvavanyo lwemigangatho yevakashi: Iindawo ezikwimize time, ukundinisa kwemingxiyo ye-gastric, le miphumo ifezekile ukuba ibuyiswe emva kuka-3 yeengxenye, ikwaza umjikelo ongekho, ukwehla okufana.
3. Kumathambo, umbono wombono, kumediterayisha ki.
4. Ukuphucula impilo ye-athleti: Kukhona ukungxama, ukunceda ukuxhasa umfront yard, ngethuba lanamhlanje ukufumana izikhumbuzo ezithile zokuphucula impilo yeemathambo.
Ngamafutshane, izaziso ezizele kumathambo neekhonko ziqinisekisa ngeendlela ezahlukeneyo anikela ukunciphisa umgama, ukhondo, kunye nemiyalelo weemkozo ukuze uqinisekise ukujolisa kwelungelo lwemidiya, uhamba kuyichasisa ekuphuculeni kwemithombo yeendaba. Ndinozondo lwezizinda zakho nakuze ungeze.