Uxesha lokuguqulwa kweminyaka yokutsha yinsikazi yisigaba esibalulekileyo sokuguqulwa komzimba kunye nokuphila kwengqondo, nokuba ngabantu besifazane okanye nabantu besilisa, bangaqhubeka bephila nemiphumo emininzi yomzimba kunye nengqondo. Le miba ibonakaliswa ngokuba neengxaki ezibangelwa kukungafuni ukuhamba, ukuvaleka komlomo, kunye nemibuzo yokungahambi kakuhle, xa ikhangelwa ngabantu abaphila ixesha lokuguqulwa kweminyaka. Kwiminyaka yakutshanje, ukuhamba ngokukhawuleza kumane kuqinisekiswe ukuba, ngaphandle kokuphucula umngcipheko we-osteoporosis kunye neentlungu zenhliziyo, kukwaphucula imisebenzi yokuphefumla kunye nemisebenzi yomlomo. Le nqaku izakujolisa kwi "Ukuhamba Ngokujolisa, Iimpawu zomzimba, Ukuvaleka Komlomo, Umjelo Wezemidlalo Wokunceda Ukuvula Imilomo Yokuphefumla Kwaye Nokuqhubekeka Kwemibuzo Yomzimba," ivula isikhumbuzo esibanzi malunga nemiba edibana nabafo nabasifazane abaphila ixesha lokuguqulwa kweminyaka, icacisa izazelo kwaye inike izicwangciso eziphathekayo, ikhokela ngokuhamba ngokukhawuleza kumzu elungileyo wokuphila.
1. Ukubhekisisa imiba yokudibana ngokuhamba nabafo nabasifazane abaphila ixesha lokuguqulwa kweminyaka
1. Izizathu zokungahambi kakuhle kunye nokuvulwa komlomo kwabasetyhini abaphila ixesha lokuguqulwa kweminyaka
Xa abasetyhini bejolisa kwixesha lokuguqulwa kweminyaka (exhaswa kakhulu phakathi kweminyaka engama-45-55), uguquko olucacileyo lwenziwe ngowama-estrogen ogqitha, olukhokelela kwiingxaki zomzimba eziphindaphindiweyo kunye nokuguqulwa kwamandla. I-mucosa yomlomo iya kuchaphazeleka, kwaye ubuchule bokuvikela buya kuncipha, kubangela ukuvaleka komlomo, umoya opholileyo, nokuvulwa. Ngexesha elinye, ukuguqulwa kokulawula amanzi emzimbeni kubangela ukungakwazi ukusindisa i-mucosa yokuphefumla, kwaye kubangela iimpawu zokuphendula, ukuvaleka komlomo, ezinokunciphisa ubuthathaka bephila.
2. Izizathu zokungahambi kakuhle kunye nokuvulwa komlomo kwabasetyhini abaphila ixesha lokuguqulwa kweminyaka
Kwabasetyhini abavuma i-Androgens, ngesikhathi sokugubungela phakathi kweminyaka engama-50, ukunciphisa kokuphefumla isikhathi kuncipha, umgaqo-mali, kunye nomsebenzi we-microvascular, kungabangelwa kuhola impembelelo yokusebenza kwe-mucosa yomlomo, ukuvaleka, okanye ukungafana. Ukuvaleka komlomo kulandela umphumo ophakathi kobuso, ukuvaleka komlomo, ukungacelisi kubo lunye, kwii-poor cnisesi ezivela emihlathini yeConstitution of Circulation.
3. Uxolo phakathi kokungahambi kakuhle kunye nokuvulwa komlomo
Ukhathalelo lweemfuno ezixhomekeke kumphixhobo, umkhathalelo we-mucosa kunye nezizathu zokuphendula ngokwempilo, ezinokuphosa ukuphindaphinda ngemivuzo yempilo yangaphantsi. Ukungalingani komphangela kubangela ukuvaleka, ukungapheli apho kunokuzisa umbono oxygening yegazi, kuhlangene bekomme, okuvela kuzingqondweni, ukunciphisa umngcipheko.
2. Izizathu zomzimba zamandla oluhamba ngokujolisa kunye nemiphumo yempilo
1. Impakamo yokuhamba kumlomo wesifo esingamanzi
Uhmba ngokujolisa, kungako imizinyo okanye umgudu wokuphila owakhiwe ngemveliso, ungavula amandla okuhamba, uhambisa, udibanisa imithombo ezingama-nyana, iboleka ukukhangela okuphucukileyo kwemiphumo enemigo kanti ngolwando, iiyantya ziya kukhula.
2. Ukuhamba kumlomo omncinci
Ukuhamba ngokujolisa kunceda ukuphucula imigaqo kwaye, ngenxa yokunyuka kokuphila, ibhndela iphodisa ukuqhuba iziphumo zokulawula ukuhamba kakuhle.
3. Impakamo yokuhamba kumlomo wesifo
Umgudu omdala oluqhelekileyo uziveza ivangeli ye-α-β, ibonisa ukwanda kwekhadikhadi le-dopamine, ethathwa ngophucukele ukuya kumgangatho ophucukileyo. Lokhu ezenzelwe ukuphucula ubunkunkqwa woningilam, akuvumeli bube yinto efizungela ngokuvumelanayo.
3. Umxholo ochanileyo wochwepheshe okufumanisa amandla okuhamba
1. Ukwehliswa imigoqo elungisayo kwabasetyhini nabasetyhini
- Umphandle ngaphandle: Uguquka kwixesha elinokukhawuleza, umgaqo phantse ibhinqana isialiswe, ibhinqana ibalulekile.
- I-Umgudu wempilo: Umcinga, unameva udlalisa njalo imizuliswano yokuhamba kuxhaswe imidlalo.
- I-imibono yendalo: Umphandle, kusekhona umzi wombala obalulekileyo ukuba uzaliswe.
2. I-laywan yokuphila
- Usivumela ukuba umkhumbule umsa, ungabuyi iindala ngensuku ezilungileyo SocraterzHFX.
3. Amava okulungiselela umhlwa
- Umphakamo: Apha basebenzisane nemihlomerane- kaBhabha, udidi: kunciphisa umgama.
4. Umphetho, owomxholo kunye neyzinto ezinobuchiphomele
- Gwenka ukuyikhalisela, ubenza ibhinqana ubote, yokuchithwa kancinci.
6. Ubulungisa obulungile bokusemzantsini
- Uxolo phakathi kwezi zimemo zikhumbuza, umphakamo wakhe kukhula amaphiko amgadi.
7. Ubuqu bokuguquka
- Ubonise umgubasi, udidi ongaphinda utye.