Abantu abaninzi abonwabanga bubude babo.
Kodwa ngaba ikho into enokwenziwa ngako?
Ukuba ukhe wabuza lo mbuzo, akuwedwa. Abanye bathi isondlo esifanelekileyo okanye imithambo ekhethekileyo inokunyusa ubude bakho njengomntu omdala.
Eli nqaku lichaza ukuba kunokwenzeka ukwandisa ubude bakho emva kweminyaka eyi-18.
Yintoni emisela ubungakanani bakho?
Ngaphambi kokuba uhlolisise ukuba ngaba kunokwenzeka ukutshintsha ubude njengomntu omdala, kubalulekile ukuhlolisisa oko kumisela ubude bakho kwindawo yokuqala.
Impendulo elula yimfuzo, kodwa akuphelelanga apho.
Ukufunda amawele yenye indlela oosonzululwazi abanokubona ngayo ukuba imfuzo inokuphembelela njani ubude (1).
Ngokubanzi, ukuphakama kwamawele kuhambelana kakhulu. Oku kuthetha ukuba ukuba elinye iwele lide, elinye linokuba nde nalo (2).
Ngokwezifundo zamawele, kuqikelelwa ukuba i-60 ukuya kwi-80 ipesenti yomahluko wokuphakama phakathi kwabantu ngenxa yemfuza (2, 3, 4).
I-20 eseleyo ukuya kwi-40% ibangelwa yimiba yokusingqongileyo efana nesondlo (5).
Iindlela zokuphakama kwehlabathi zinceda ukubonisa ukubaluleka kwesondlo kunye neendlela zokuphila.
Uphononongo olukhulu lwabantu abazizigidi ezili-18,6 luchaze utshintsho lobude kwinkulungwane edlulileyo.
Uphononongo lufumanise ukuba kumazwe amaninzi, umntu oqhelekileyo wayemde ngo-1996 kunango-1896 (6).
Ukuphuculwa kokutya okunesondlo kula mazwe kunokuba ngunobangela wolu tshintsho.
Isishwankathelo: Iingcali zenzululwazi ziqikelela ukuba ukuhlukana kobude malunga ne-60 kwi-80 yeepesenti ngenxa yemfuza kunye ne-20 ukuya kwi-40 yeepesenti ngenxa yezinto ezisingqongileyo ezifana nesondlo. Kumazwe amaninzi, ukuphakama okuqhelekileyo kuye kwanda kwinkulungwane edlulileyo.
Kwabaninzi, ubude abuyi kunyuka emva kweminyaka eyi-18
Nangona ukutya okunempilo, ubude babantu abaninzi abuyi kunyuka phakathi kweminyaka eyi-18 kunye ne-20.
Itshathi engezantsi ibonisa izinga lokukhula ukusuka ekuzalweni ukuya kwiminyaka engama-20. Njengoko ubona, amagophe okukhula awela kwi-zero phakathi kweminyaka eyi-18 kunye ne-20 (7, 8).
Isizathu sokuba ubude bakho buyeke ukwanda ngamathambo akho, ngokukodwa iipleyiti zakho zokukhula.
Amacwecwe okukhula, okanye iipleyiti ze-epiphyseal, ziindawo ze-cartilage ezikhethekileyo ezikufutshane neziphelo zamathambo akho amade.
Ukunyuka kobude ngokuyinhloko ngenxa yokwandiswa kwamathambo akho amade kuba iiplate zokukhula zisasebenza okanye "zivuliwe."
Ngasekupheleni kokufikisa, utshintsho lwamahomoni lubangela ukuba iipleyiti zokukhula zibe nzima okanye “zivale” kwaye amathambo ayeke ukwanda (9).
Amacwecwe okukhula avale malunga ne-16 yobudala kubasetyhini kunye naphakathi kweminyaka eyi-14 kunye ne-19 kumadoda (10).
Nangona ukukhula kwamathambo amade okwenyani akwenzeki kubantu abaninzi abadala, ukuhluka okuncinci kwemihla ngemihla kuqhelekile.
Isizathu solu tshintsho yonke imini kukunyanzeliswa okuncinci kweediski kumqolo wakho (11, 12).
Imisebenzi yemihla ngemihla ichaphazela i-cartilage kunye ne-fluid yomqolo kwaye ibangela ukunciphisa okuncinci ukuphakama njengoko imini iqhubeka (11, 12, 13).
Oku kulahleka kobude emini kunokufikelela malunga ne-1,5 cm (14, 15, 16).
Olunye uphando luye lwabonisa ukuba ukuphakama kweediski kumqolo wakho kunokuqhubeka nokunyuka ngexesha lokukhula kwabantu abadala, kodwa impembelelo ekuphakameni ngokubanzi kuncinci (17).
Isishwankathelo: Kubantu abaninzi, ukuphakama akuyi kunyuka emva kweminyaka eyi-18 ukuya kwi-20 ngenxa yokuvalwa kwamacwecwe okukhula emathanjeni. Ukunyanzeliswa kunye nokunciphisa iidiski kumqolo wakho kubangela utshintsho oluncinci ekuphakameni imini yonke.
Akukho mthambo okanye ubuchule bokuzolula obunokukwenza ube mde
Intsomi yobude obuqhelekileyo kukuba imithambo ethile okanye iindlela zokuzolula zinokukwenza ube mde.
Abantu abaninzi bathi imisebenzi efana nokuxhoma, ukunyuka, ukusebenzisa itafile eguquguqukayo, kunye nokuqubha kunokunyusa ubude bakho.
Ngelishwa, abukho ubungqina obubambekayo bokuxhasa la mabango.
Kuyinyani ukuba ubude bakho buyohluka kancinci imini yonke ngenxa yoxinzelelo kunye noxinzelelo lweediski ze-cartilaginous kumqolo wakho (12).
Ngokuthoba iidiski zakho, eminye yale misebenzi inokukonyusa okwethutyana ubungakanani bakho kancinane (18).
Nangona kunjalo, oku akulona tshintsho lwangempela kwi-pitch kuba nayiphi na inguqu iguqulwa ngokukhawuleza (12, 13, 19).
Isishwankathelo: Inzululwazi ayikuxhasi umthambo kunye nobuchule obuthembisa ukonyusa ubude bakho njengomntu omdala. Zinokubangela utshintsho oluncinci, lwexeshana kubude, kodwa ezi ziphumo azihlali.
Ukuzilolonga (kubandakanya ukuqeqeshwa kobunzima) mhlawumbi akuyi kuchaphazela ubude bakho
Abantu abaninzi banexhala lokuba umthambo, ngakumbi ukuphakamisa iintsimbi, unokukwenzakalisa isinqe sakho.
Ezinye zezi nkxalabo zibhekiselele ngokukodwa kubantwana kunye nabafikisayo, abo amacwecwe abo okukhula angekavalwa.
I-cartilage ekwiipleyiti zokukhula ibuthathaka kunethambo elivuthiweyo elenziwa xa umntu emdala kwaye linokonakala ngokulula.
Nangona kunjalo, uphando oluninzi lubonisa ukuba uqeqesho lwamandla lukhuselekile kwaye lunenzuzo nakweyiphi na iminyaka, ukuba nje kulawulwa ngokufanelekileyo.
Ukongezelela, uphando lubonise ukuba uqeqesho lobunzima ngaphambi kokuba umntu omdala alucothi ukukhula (20).
Uninzi lwamagqirha kunye neengcali zamayeza ezemidlalo nazo ziyavuma ukuba akukho mfuneko yokuphepha ukuqeqeshwa kobunzima kubantwana nakwishumi elivisayo.
Olunye uphononongo lubuze iingcali zeyeza lezemidlalo ezingama-500 ukuba zithintele uqeqesho lwamandla de kube kuvalwe iipleyiti zokukhula (21).
I-85% yeengcali zathi akukho mfuneko yokuphepha ukulinganisa ubunzima kwaye kuphela i-10% yacinga ukuba kukulungele ukuphepha ukuqeqeshwa kobunzima.
Ukongezelela, ezinye izifundo zibonisa ukuba ukulimala kokuqeqeshwa kobunzima ngokuyinhloko ngenxa yokungabikho kolawulo okanye ukusetyenziswa kakubi kwezixhobo (22, 23).
Kubantu abadala, iiplati zokukhula zivaliwe kwaye zomelele ngakumbi kunangexesha lobuntwana. Ngoko ke, umngcipheko wokulimala kweplate yokukhula akuyona inkxalabo enkulu.
Enyanisweni, ukunyuswa kwesisindo kunokubangela ukunyanzeliswa okuncinci kweediski ze-intervertebral kubantu abadala. Nangona kunjalo, oku kubuyiselwa umva kwaye kwenzeka ngexesha lemisebenzi eqhelekileyo yemihla ngemihla (13, 16, 19, 24).
Ukulimala okufana neediski ze-herniated kunokubangela ukukhathazeka.
Kule meko, ubungakanani kunye nempilo yeediski kwi-spine yakho inokuphazamiseka kwaye kunokwenzeka ukuba ukuhla okuncinci kuphakame (17).
Isishwankathelo: Ngolawulo olufanelekileyo kunye nobuchule, uqeqesho lwamandla lukhuselekile kuyo yonke iminyaka. Ayibonakali iguqula ubude ngaphambi okanye ibe ngumntu omdala. Nangona kunjalo, ukulimala kwe-disc kunokubangela ukuncipha okuncinci ekuphakameni.
Indlela yokuphila enempilo ngaphambi kweminyaka eyi-18 inokukunceda ukuba ufezekise ubude bakho
Inokwenzeka
Nangona ungeke ukwazi ukutshintsha ubude bakho kakhulu njengomntu omdala, kukho izinto onokuzenza ukuze ukwandise ukuphakama kwakho njengomntu okwishumi elivisayo.
Ngokubanzi, ufuna ukuqiniseka ukuba utya ngokwaneleyo kwaye awusweli naziphi na iivithamini okanye iiminerali.
Ngelixa abantwana abaninzi batya ngokwaneleyo (okanye kakhulu), umgangatho wokutya udla ngokuba mbi (25).
Ngenxa yesi sizathu, abantu abaninzi kuluntu lwanamhlanje abanazo izondlo ezibalulekileyo ezifana ne-vitamin D kunye ne-calcium (26).
Ezi zondlo zibaluleke kakhulu ekukhuleni kwamathambo kunye nempilo yonke (27, 28).
I-calcium ekutyeni itshintsha imveliso yehomoni ngendlela ezuzisa amathambo akho. I-Vitamin D inokuphucula impilo yamathambo (29, 30).
Indlela enkulu yokulwa nokusilela kwezondlo kunye nokukhuthaza ukukhula kwamathambo okufanelekileyo kukunyusa ukutya kwakho kweziqhamo kunye nemifuno (31, 32).
Ukutya iiprotheyini ezaneleyo kubalulekile kwimpilo yamathambo, nangona abanye abantu beye babuza ukuba iprotheni ephezulu inokuwenzakalisa amathambo akho.
Nangona kunjalo, uhlalutyo olukhulu lwezifundo ze-36 lubonise ukuba ukwanda kweprotheyini yokusetyenziswa kwakungekho yingozi kumathambo. Ngapha koko, ukutya okuphezulu kweprotheyini kwakuluncedo kuxinzelelo lwamathambo omqolo (33).
Enye indlela yokwandisa iprotein yakho yokuthatha kukuzama ukusebenzisa ubuncinane i-20 grams yeprotheyini rhoqo xa usitya.
Amaqanda, iinkukhu, inyama ebhityileyo kunye neemveliso zobisi ziyimithombo elungileyo yeprotheyini. Isoya kunye nezinye iimbotyi nazo zineprotheyini eninzi.
Nangona ukutya okunesondlo ebudeni bobuntwana kubalulekile ukuze ufikelele ubude bakho obona buphakamileyo, kusenokubakho umahluko phakathi kwamadoda namabhinqa.
Olunye uphando lubonise ukuba izinto zokusingqongileyo, ezifana nesondlo, zinokudlala indima enkulu kubasetyhini kunamadoda.
Oku kunokuba ngenxa yenxalenye yokumahluko ekufumaneni ukutya kunye nokhathalelo lwezonyango okanye amazinga aphezulu e-osteoporosis phakathi kwabasetyhini (34).
Olunye ukhetho lwendlela yokuphila, njengokungatshayi, kunokuphucula ubude bakho ngexesha lophuhliso (35).
Nangona kunjalo, kubalulekile ukukhumbula ukuba ngelixa iimeko zendlela yokuphila ebuntwaneni zinokuchaphazela ubude, ubude bokugqibela bomntu busengenxa yemfuza.
Isishwankathelo: Ukutya ngokwaneleyo kunye nokuthintela ukunqongophala kwezondlo ngexesha lobuntwana kunye nokufikisa kunokunceda ukwandisa amandla akho okukhula.
Iimeko ezithile zonyango zinokubangela ukwanda kobude bomntu omdala
Nangona uninzi lwabantu abadala alukhuli lude emva kweminyaka eyi-18 ukuya kwengama-20, kukho izinto ezingafaniyo kulo mgaqo.
Okokuqala, ukuvalwa kweplate yokukhula kunokulibaziseka kwabanye abantu (36, 37).
Ukuba iiplati zokukhula zihlala zivulekile emva kweminyaka eyi-18 ukuya kwe-20, into enqabileyo, ukuphakama kunokuqhubeka nokunyuka.
Okwesibini, abanye bathwaxwa yi-gigantism. Le meko ibangela ukukhula ngokugqithiseleyo, ngokufuthi ngenxa yokuveliswa ngokugqithiseleyo kwehomoni yokukhula (GH) (38).
Nangona kunjalo, aba bantu bahlala bekhula de iipleyiti zabo zokukhula zivale malunga neminyaka engama-22 (39).
Ukongezelela, uhlobo lwe-hemochromatosis, imeko apho i-iron engaphezulu ifakwe emathunjini, inokukhokelela ekunyuseni ukuphakama (40).
Ngokubanzi, ezi meko zinokunyusa ukuphakama de amacwecwe okukhula avale.
Isishwankathelo: Ezinye iimeko zonyango ezinqabileyo zinokubangela ukuphakama kunyuke emva kweminyaka eyi-18, kodwa oku kwenzeka kuphela ukuba iipleyiti zokukhula zingavalwanga.
Yintoni onokuyenza malunga nobude bakho?
Ukuba ungumntu omdala onganelisekanga bubude bakho, nanga amanye amacebiso:
- Ziqhelanise nokuma kakuhle: Ukuma kakubi kunokuphanga nabani na ubude bee-intshi ezimbalwa.
- Zama izithende okanye ufakelo: Khetha izicathulo ezinezithende eziphezulu okanye ubeke izihlangu zakho ukuze ufikelele kubude beesentimitha ezimbalwa.
- Fumana izihlunu ukuze ujonge kwaye uzive unamandla: Ukuba uziva umncinci, ukuphakamisa iintsimbi ukuze ufumane izihlunu kunokukwenza ube nemisipha kwaye uzithembe.
Nangona ezi zicwangciso zilula zinokunceda, abanye abantu babhenela kumanyathelo aqatha, njengonyango lwezamayeza okanye iinkqubo.
Uninzi lwezi nkqubo zibandakanya ukwandisa amathambo omlenze (41, 42).
Nangona kunjalo, ngenxa yendalo ehlaselayo kunye nexabiso eliphezulu yale misebenzi, abaninzi abakhethi amanyathelo anjalo. Ezi nkqubo zide zithintelwe kwamanye amazwe.
Abanye bafuna unyango lwe-hormone yokukhula (GH). Nangona i-GH inokuphucula ukuphakama kubantwana abangakhuli ngokufanelekileyo, inzuzo yolu nyango kubantu abadala ayinakwenzeka (43, 44).
Ekugqibeleni, kuyacetyiswa ukuba ufumane indlela yokwamkela ubungakanani bakho kunokuqwalasela imilinganiselo egqithisileyo.
Isishwankathelo: Kukho iindlela ezilula onokuzisebenzisa ukuze uzenze ube mde okanye zikuncede uzive ngcono. Abanye abantu babhenela kwiinkqubo zonyango ezihlaselayo.
Yamkela isayizi yakho
Nangona ungeke ukwazi ukwandisa ubude bakho njengoko ungathanda, kukho izinto onokuzenza ukukunceda ukuba wamkele ubude bakho bangoku.
Kuyanceda ukuqonda ukuba ubude ayisiyiyo yonke into.
Ungonwaba kwaye uphumelele nokuba ungakanani na. Enyanisweni, kukho abantu abaninzi abonwabileyo nabaphumelelayo kwimbali ababebancinane.
Nangona abanye abantu bakholelwa ukuba ukuba mfutshane kuyinto engalunganga ngokwasengqondweni, izazinzulu ziyabuza ukuba oku kuyinyaniso (45, 46).
Abaphandi bacebise ukuba kusetyenziswe amaqhinga okumelana nokugxila kwizinto ezingaphandle kobude (47).
Ukwenza uluhlu lwezona mpawu zintle, ngokwasemzimbeni kunye nezingezizo ezomzimba, kunokunceda ukuphucula indlela ojonga ngayo izinto.
Ukongeza, unokugxila kwezinye iindawo zokuziphucula. Ukunciphisa umzimba okanye ukufumana isihlunu kunokukunika ukuzithemba okufunekayo.
Isishwankathelo: Ukuba ufuna ukuba mde, mhlawumbi eyona nto ilungileyo onokuyenza kukufunda ukwamkela ubude bakho bangoku. Ukugxininisa kumandla akho kunye neempawu zakho kunokukunceda kule nkqubo.
Iziphumo zokugqibela
Ukuphakama ubukhulu becala kumiselwa yimfuza, kwaye uninzi lwabantu aluyi kukhula lube lude emva kweminyaka eyi-18.
Nangona kunjalo, ukutya okufanelekileyo ngexesha lobuntwana kunye nokufikisa kunokukunceda ukuba ukhulise ubude bakho.
Ukuba awonwabanga ngobungakanani bakho, ungaqwalasela iindlela ezilula zokujonga kwaye uzive ngcono.
Oku kunokubandakanya ukuma kakuhle, ukunxiba izihlangu okanye izithende, okanye ukuphakamisa iintsimbi ukuze ufumane izihlunu.
Ukongezelela, ukugxila kumandla akho kunye nezinye iinkalo zokuziphucula kunokukuphazamisa.
Ekugqibeleni, awukwazi ukusitshintsha isandla oye waphathwa ngaso ebomini, kodwa unokuzama ukusisebenzisa kakhulu.
