I-osteoporosis Isifo ‘Sokuchachamba Kwamathambo’

“I-‘osteoporosis’ iyisimo lapho izicubu zamathambo ziba zincane kangangokuba amathambo avele achachambe ngokucindezeleka okuncane nje. Umuntu one-‘osteoporosis’ angachachamba isihlakala noma inqulu ngokuwela eqhweni noma aphuke ubambo ngokwanga kothando. . . . Empeleni, izicubu zamathambo zingase zibe zincane kangangokuba umuntu angachachamba umgogodla ngenxa nje yesisindo somzimba wakhe.”—“Osteoporosis—A Guide to Prevention & Treatment,” kaJohn F. Aloia, M.D.

INGABE uphethwe yi-osteoporosis? Lesi sifo esinciphisa amathambo sivamile kwabesifazane asebedlulile enkathini yokunqamuka kokuya esikhathini. Nokho, singagadla nakwabesifazane abasebasha nasemadodeni. Ngokwe-U.S. National Institutes of Health, i-osteoporosis iphatha “abantu abaningi kangangezigidi ezingu-15 kuya kwezingu-20 e-United States.” Unyaka ngamunye e-United States, i-osteoporosis ibangela ukuphuka okucishe kube izinkulungwane ezingu-1300 kubantu abaneminyaka engu-45 nangaphezulu. Lokhu kubiza izigidi zama-dollar angu-3800 (izigidi zamaRandi angu-17 800) ngonyaka.

Incwadi ethi Health Tips, ye-California Medical Education and Research Foundation, iyachaza: “Nakuba izimpawu ze-osteoporosis zibonakala kahle eminyakeni yokukhula, inqubo eyenza amathambo abe buthaka empeleni iqala eminyakeni engu-30-40 ngaphambi kokuba ukuchachamba kokuqala kwenzeke. Ngemva kweminyaka engu-35 ubudala kokubili abesilisa nabesifazane baphelelwa ukuqina kwamathambo. Njengoba amathambo engasaqinile futhi encipha, ukuchachamba kungenzeka kalula futhi angase ephuze ukuphola ngoba umzimba ungasakwazi ukwenza ithambo elisha kalula njengoba wawukwazi ngaphambili. Imbangela eqondile ye-osteoporosis ayaziwa, kodwa ukunganeli kwe-calcium novithamini D ekudleni, ukwehla kwesilinganiso se-estrogen kwabesifazane nokuvivinya umzimba okunganele konke kunganezela ekuqaleni kwayo.”

Incwadi ethi Understanding Your Body—Every Woman’s Guide to a Lifetime of Health iphawula ukuthi olunye lwezimpawu ezivamile ezihlangene nokunqamuka kokuya esikhathini ukuba buthaka kwamathambo. Ithi: “I-osteoporosis, ukukhumuzeka kwamathambo ngokoqobo, iyinkinga yezempilo evamile nenkulu kwabesifazane ngemva kokunqamuka kwenkathi yokuya esikhathini.”

Ukucwaninga kusikisela ukuthi i-osteoporosis ingavimbeka futhi yelapheke. Isinyathelo sokuyivimbela ukuqiniseka ukuthi umzimba une-calcium novithamini D odingekayo ukuze umzimba umunce i-calcium. Esinye isinyathelo sokuyivimbela ukuzivivinya njalo ngezindlela ezandisa isisindo emzimbeni njengokuhamba noma ukugijima.

UDkt. Carol E. Goodman wathi encwadini ethi Geriatrics: “Kufanele kube nesimiso sokulungisa ukuma komzimba nokuzivivinya ngendlela enika amandla—futhi kumelwe sicophelele ekulandeleni lezi zimiso njengoba besingenza ngemithi yokwelapha. Isimiso sokuvivinya umzimba esikahle sesiguli esichachanjelwa amathambo esesikhulile ngeminyaka kungaba lula ukusiqonda, ukusilandela, futhi siphephile.”

Nakuba i-osteoporosis ingenakwelapheka, imithi yayo emisha isiyatholakala. Ngaphezu kwalokho, ingavinjelwa ngokondla umzimba ngokufanele, ukuvivinya umzimba ngokwanele, futhi kwabanye, ngokwelapha kokubuyisela ama-hormone. Ukuze zisebenze kahle, lezi zinyathelo kumelwe zithathwe ngaphambi kokuqala kokonakala kwamathambo futhi kumelwe ziqhutshwe ukuphila konke.

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Ukuzivikela Kuyi-osteoporosis

1. I-calcium

2. Uvithamini D

3. Ilanga

4. Ukuma kahle komzimba

5. Ukunakekela iqolo

6. Ukuvivinya umzimba

7. Ukungabhemi

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I-Calcium Ekudleni Okuvamile

Ukudla Okune-calcium (ama-milligram)

Inkomishi eyodwa yobisi olungenamafutha 300

Isigaxa sikashizi wohlobo lwe-cheddar esingu-2,5 sentimitha nxazonke 130

Inkomishi eyodwa ye-yogurt, 300

Amagremu angu-170 enyama yenkomo, inkukhu, inhlanzi 30-80

Amagremu angu-85 enhlanzi esethinini i-salmon 170

Isinkwa, inkomishi eyodwa yokusanhlamvu neyelayisi 20-50

Amagremu ayikhulu e-tofu (i-soybean ejiyile) 150

Uhhafu wenkomishi enama-almond 160

Uhhafu wenkomishi enama-walnut 50

Umucu owodwa we-broccoli 150

Inkomishi eyodwa yesipinashi 200

Inkomishi eyodwa yamaqabunga e-turnip 250

Inkomishi eyodwa yeminye imifino 40-80

Inkomishi eyodwa yama-apricot omisiwe 100

Inkomishi eyodwa yesundu elingenanhlamvu 100

Inkomishi eyodwa ye-rhubarb 200

Inkomishi eyodwa yezinye izithelo 20-70

Kuvela kwethi Understanding Your Body, kaFelicia Stewart, Gary Stewart, Felicia Guest, noRobert Hatcher, ikhasi 596.

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Ezinye Izici Eziyingozi Ze-osteoporosis

Izici Zofuzo

Ukuba ngowesifazane

Ukuba ongensundu ngebala

Ukuba owohlanga lwaseYurophu eseNyakatho

Ibala lesikhumba elikhanyayo

Umzimba omncane

Ukuba mfushane (amamitha angu-1,57 noma ngaphansi)

Izici Zendlela Yokuphila

Ukuba selangeni, amahora angaphansi kwamathathu ngesonto

I-calcium encane

I-caffeine eningi/noma i-phosphate eningi

Imithi

Isakhi esilwa ne-asidi esine-aluminum

I-thyroid noma i-levothyroxine

I-steroid (i-cortisone)

I-dilantin (ukwelapha okuqhubekayo)

I-furosemide (isidakamizwa esenzelwe ukwandisa umchamo emzimbeni)

Izinkinga Zezokwelapha

Ukunqamuka kokuya esikhathini ngaphambi kwesikhathi

I-amenorrhea (ukungabikho komopho wokuya esikhathini)

I-anorexia nervosa

I-hyperthyroidism (ukukhiqizwa kwezindlala ezeqile)

Isifo sezinso

Isifo sikashukela

I-lactase deficiency (ukungezwani nobisi)

Isifo samathumbu (i-colitis, i-ileitis)

Ukuluthwa uphuzo oludakayo

Ukulala embhedeni noma ukungakwazi ukuhamba isikhathi esingaphezu kwamasonto amathathu

Izinhlungu emathanjeni