Chiyanjano Pakati pa Kuchepetsa Kunenepa ndi Kupweteka Kwambiri

Zamkati

• Momwe kulemera kumakhudzira kupweteka kwa bondo
• Kuchepetsa kupanikizika kolemera pamondo
• Kuchepetsa kutupa mthupi
• Lumikizanani ndi matenda amadzimadzi
• Chitani masewera olimbitsa thupi
• Malangizo ochepetsa thupi
• Tengera kwina

Anthu ambiri omwe ali onenepa kwambiri kapena onenepa kwambiri amamva kupweteka kwamondo. Nthawi zambiri, kuonda kungathandize kuchepetsa kupweteka ndikuchepetsa chiopsezo cha osteoarthritis (OA).

Malinga ndi kafukufuku wina, 3.7 peresenti ya anthu omwe ali ndi thanzi labwino (BMI) ali ndi OA ya bondo, koma imakhudza 19.5 peresenti ya omwe ali ndi kunenepa kwambiri kwa grade 2, kapena BMI ya 35-39.9.

Kukhala ndi kulemera kowonjezera kumapangitsa kupanikizika kwina pamaondo anu. Izi zitha kubweretsa kupweteka kosatha komanso zovuta zina, kuphatikiza OA. Kutupa kumathandizanso.

Momwe kulemera kumakhudzira kupweteka kwa bondo

Kukhala ndi kulemera wathanzi kuli ndi maubwino ambiri azaumoyo, kuphatikiza:

• kuchepetsa kupanikizika pa mawondo
• kuchepetsa kutupa molumikizana
• kuchepetsa chiopsezo cha matenda osiyanasiyana

Kuchepetsa kupanikizika kolemera pamondo

Kwa anthu onenepa kwambiri, kilogalamu iliyonse yomwe angataye imatha kuchepetsa katundu m'mabondo awo ndi mapaundi 4 (1.81 kg).

Izi zikutanthauza kuti ngati mutaya makilogalamu 10 (4.54 kg), padzakhala makilogalamu 40 (18.14 kg) ochepera gawo lililonse kuti mawondo anu azithandizira.

Kupanikizika pang'ono kumatanthauza kuchepa ndi kugwetsa maondo ndi chiopsezo chochepa cha osteoarthritis (OA).

Zotsatira zamakono zikulimbikitsa kuchepa kwa thupi ngati njira yoyang'anira OA ya bondo.

Malinga ndi American College of Rheumatology / Arthritis Foundation, kutaya 5% kapena kupitilira apo kwa thupi lanu kumatha kukhala ndi zotsatirapo zabwino pamaondo onse ndi zotsatira zamankhwala.

Kuchepetsa kutupa mthupi

Kwa nthawi yayitali OA amadziwika kuti ndi matenda owonongeka. Kutalika, kupanikizika kwambiri pamalumikizidwe kumayambitsa kutupa.

Koma kafukufuku waposachedwa akuwonetsa kuti kutupa kumatha kukhala chiwopsezo m'malo mongotsatira.

Kunenepa kwambiri kumatha kukulitsa kuchuluka kwakutupa mthupi, komwe kumatha kubweretsa kupweteka pamodzi. Kutaya thupi kumatha kuchepetsa kuyankha kotupa uku.

Mmodzi adayang'ana zidziwitso za anthu omwe adataya pafupifupi mapaundi 2 (0.91 kg) pamwezi pamwezi 3 mpaka 2. M'maphunziro ambiri, zisonyezo zotupa m'matupi awo zidagwa kwambiri.

Lumikizanani ndi matenda amadzimadzi

Asayansi apeza kulumikizana pakati pa:

• kunenepa kwambiri
• mtundu wa 2 shuga
• matenda amtima
• mavuto ena azaumoyo

Zonsezi ndi gawo limodzi lazinthu zomwe zimadziwika kuti matenda amadzimadzi. Zonse zimawoneka kuti zimakhudzidwa kwambiri ndi kutupa, ndipo zimatha kukhudzika wina ndi mnzake.

Pali umboni wochuluka wosonyeza kuti OA amathanso kukhala gawo la matenda amadzimadzi.

Kutsata zakudya zomwe zimachepetsa chiopsezo, zomwe zimathandizira kuchepetsa kukula kwa matenda amadzimadzi, zitha kuthandizanso ndi OA.

Izi zimaphatikizapo kudya zakudya zatsopano zomwe zili ndi michere yambiri, ndikuyang'ana pa:

• zipatso ndi ndiwo zamasamba, zomwe zimapatsa mphamvu ma antioxidants ndi michere ina
• zakudya zopatsa mphamvu, monga zakudya zonse ndi zakudya zopangidwa ndi mbewu
• mafuta athanzi, monga maolivi

Zakudya zomwe muyenera kupewa ndi izi:

• awonjezera shuga, mafuta, ndi mchere
• amasinthidwa kwambiri
• Muli mafuta okhathamira komanso osakanikirana, chifukwa awa amatha kukweza mafuta m'thupi

Dziwani zambiri apa za zakudya zotsutsana ndi zotupa.

Chitani masewera olimbitsa thupi

Pamodzi ndikusankha zakudya, masewera olimbitsa thupi angakuthandizeni kuti muchepetse thupi komanso kuti muchepetse chiopsezo cha OA.

Malangizo apano amalimbikitsa izi:

• kuyenda
• kupalasa njinga
• zolimbitsa zolimbitsa thupi
• ntchito zopangira madzi
• tai chi
• yoga

Kuphatikiza apo ndikuchepetsa thupi, izi zimatha kukulitsa mphamvu komanso kusinthasintha, komanso zitha kuchepetsa kupsinjika. Kupsinjika mtima kumatha kubweretsa kutupa, komwe kumatha kukulitsa kupweteka kwamondo.

Malangizo ochepetsa thupi

Nazi zina zomwe mungachite kuti muchepetse kunenepa.

• Pezani kukula kwa magawo.
• Onjezerani masamba m'mbale.
• Pitani kokayenda mutadya.
• Kwerani masitepe m'malo mokwerera pamagetsi kapena chikepe.
• Longedzani chakudya chanu chamasana m'malo modyera.
• Gwiritsani ntchito pedometer ndikudziyesa kuti mupite patsogolo.

Tengera kwina

Pali kulumikizana pakati pa kunenepa kwambiri, kunenepa kwambiri, ndi OA. Kulemera kwambiri kwa thupi kapena kuchuluka kwa thupi (BMI) kumatha kuyika zovuta zina m'maondo anu, kukulitsa mwayi wowonongeka ndi kupweteka.

Ngati muli ndi kunenepa kwambiri ndi OA, adokotala angakuuzeni kuti mukhale ndi cholinga chochepetsa 10 peresenti ya kulemera kwanu ndikuyang'ana BMI ya 18.5-25. Izi zitha kuthandiza kuchepetsa kupweteka kwa bondo ndikupewa kuwonongeka kwamagulu kuwonjezeka.

Kuchepetsa thupi kungakuthandizeninso kuthana ndi zovuta zina zomwe zimakonda kupezeka ngati gawo la matenda amadzimadzi, monga:

• mtundu wa 2 shuga
• kuthamanga kwa magazi (matenda oopsa)
• matenda amtima

Wothandizira zaumoyo wanu akhoza kukuthandizani kuti mupange dongosolo lochepetsera thupi.

Kutenga njira zofunikira kuti muchepetse kunenepa kwanu kungathandize kuteteza maondo anu kuululu wamagulu ndikuchepetsa chiopsezo chanu cha OA.