Nyengo yozizira ikangoyamba, kutentha kumatsika kwambiri, zomwe zimapangitsa kuti anthu azizizira komanso kugwa mosavuta.Wachichepere angamve kupweteka pang’ono pamene akugwa, pamene munthu wokalamba angavutike ndi kusweka kwa fupa ngati sasamala.Kodi tiyenera kuchita chiyani?Kuwonjezera pa kukhala osamala, chofunika kwambiri ndicho kuchepetsa kutentha kwa dzuwa m’nyengo yozizira komanso kusowa kwa vitamini D m’thupi, zomwe zingayambitse matenda osteoporosis mosavuta ndi kuthyoka koopsa.
Osteoporosis ndi matenda kagayidwe kachakudya yodziwika ndi otsika fupa misa ndi kuwonongeka kwa fupa minofu microstructure, amene kumabweretsa kuwonjezeka fragility mafupa ndipo sachedwa kuthyoka.Matendawa amapezeka pazaka zonse, koma amapezeka mwa okalamba, makamaka kwa amayi omwe ali ndi vuto la postmenopausal.OP ndi matenda azachipatala, ndipo kuchuluka kwake ndikokwera kwambiri pakati pa matenda onse a metabolic.
Kudzifufuza kwa mphindi imodzi za chiopsezo cha osteoporosis
Poyankha funso loyesa chiopsezo cha osteoporosis la mphindi 1 kuchokera ku International Osteoporosis Foundation, munthu akhoza kudziwa mwamsanga ngati ali pachiopsezo cha matenda osteoporosis.
1. Makolo apezeka kuti ali ndi matenda osteoporosis kapena amathyoka pambuyo pa kugwa kwa kuwala
2. Mmodzi mwa makolo ali ndi nsana
3. Zaka zenizeni zopitirira zaka 40
4. Kodi mudathyoka chifukwa chakugwa pang'ono muuchikulire
5. Kodi mumagwa nthawi zambiri (kuposa kamodzi chaka chatha) kapena mukuda nkhawa kuti mudzagwa chifukwa cha kufooka kwa thanzi
Kodi kutalika kumachepera kuposa 3 centimita pambuyo pa zaka 6.40
7. Kodi kulemera kwa thupi ndi kopepuka kwambiri (mlozera wa thupi ndi wochepera 19)
8. Kodi munayamba mwamwapo mankhwala a steroid monga cortisol ndi prednisone kwa miyezi yotsatizana yoposa 3 (cortisol imagwiritsidwa ntchito pochiza mphumu, nyamakazi, ndi matenda ena otupa)
9. Kodi akudwala nyamakazi
10. Kodi pali matenda a m'mimba kapena kuperewera kwa zakudya m'thupi monga hyperthyroidism kapena parathyroidism, mtundu wa shuga 1, Crohn's disease kapena celiac matenda omwe amapezeka
11. Kodi mudasiya kusamba uli ndi zaka 45 kapena usanakwane?
12. Kodi munasiya kusamba kwa miyezi yoposa 12, kupatulapo mimba, kusintha kwa thupi, kapena hysterectomy?
13. Kodi munachotsa mazira anu asanakwanitse zaka 50 popanda kumwa mankhwala owonjezera a estrogen/progesterone
14. Kodi mumamwa mowa wambiri nthawi zonse (kumwa mowa woposa mayunitsi awiri a ethanol patsiku, wofanana ndi 570ml wa mowa, 240ml wa vinyo, kapena 60ml wa mizimu)
15. Panopa ndidazolowera kusuta kapena kusuta kale
16. Muzichita masewera olimbitsa thupi osakwana mphindi 30 patsiku (kuphatikizapo ntchito zapakhomo, kuyenda, ndi kuthamanga)
17. Kodi sizingatheke kudya mkaka ndipo simunatenge mapiritsi a calcium
18. Kodi mwakhala mukuchita zinthu zakunja kwa mphindi zosakwana 10 tsiku lililonse ndipo simunamwe vitamini D?
Ngati yankho ku limodzi mwa mafunso omwe ali pamwambawa ndi "inde", amaonedwa kuti ndi abwino, akuwonetsa chiopsezo cha matenda osteoporosis.Ndikofunikira kuti muyesedwe kachulukidwe ka mafupa kapena kuyesa kuopsa kwa fractures.
Kuyeza kachulukidwe ka mafupa ndikoyenera anthu otsatirawa
Kuyeza kachulukidwe ka mafupa sikuyenera kuchitidwa ndi aliyense.Fananizani njira zodziyesera nokha pansipa kuti muwone ngati mukuyenera kuyezetsa kachulukidwe ka mafupa.
1. Amayi azaka zapakati pa 65 ndi kupitilira apo ndi amuna azaka za 70 ndi kupitilira apo, mosasamala kanthu za zinthu zina zowopsa za osteoporosis.
2. Amayi osakwana zaka 65 ndi amuna osakwana zaka 70 ali ndi chiopsezo chimodzi kapena zingapo za osteoporosis:
Anthu omwe amathyoka chifukwa cha kugunda kwazing'ono kapena kugwa
Akuluakulu ndi otsika mlingo wa mahomoni kugonana chifukwa cha zifukwa zosiyanasiyana
Anthu omwe ali ndi vuto la mafupa a metabolism kapena mbiri yogwiritsira ntchito mankhwala omwe amakhudza mafupa a metabolism
Odwala omwe amalandira kapena akukonzekera kulandira chithandizo chanthawi yayitali ndi glucocorticoids
■ Anthu ocheperako komanso ang'ono
Odwala ogona nthawi yayitali
Odwala matenda otsekula m'mimba kwa nthawi yayitali
■ Yankho la kuyesa kwachiwopsezo kwa mphindi imodzi kwa osteoporosis ndilabwino
Momwe mungapewere matenda osteoporosis m'nyengo yozizira
Anthu ambiri amadziwa kuti nyengo yozizira ndi matenda omwe amapezeka kwambiri ndi osteoporosis.Ndipo nyengo ino, kutentha kumakhala kozizira, ndipo pambuyo podwala, kumabweretsa mavuto ambiri kwa odwala.Ndiye tingapewe bwanji matenda a osteoporosis m'nyengo yozizira?
Zakudya zoyenera:
Kudya mokwanira zakudya zokhala ndi kashiamu, monga mkaka, nsomba zam'nyanja, ndi zina zotero. Zakudya zomanga thupi ndi mavitamini ziyeneranso kutsimikiziridwa.
Zochita zoyenera:
Kuchita masewera olimbitsa thupi moyenera kumatha kukulitsa ndi kusunga mafupa, ndikuwonjezera kugwirizanitsa ndi kusinthasintha kwa thupi ndi miyendo ya okalamba, kuchepetsa kuchitika kwa ngozi.Samalani kupewa kugwa ndikuchepetsa kupezeka kwa fractures panthawi yochita masewera olimbitsa thupi.
Tsatirani moyo wathanzi:
Osakonda kusuta ndi kumwa;Imwani khofi pang'ono, tiyi wamphamvu, ndi zakumwa za carbonated;Mchere wochepa ndi shuga wotsika.
Chithandizo chamankhwala:
Odwala omwe amawonjezera kashiamu ndi vitamini D ayenera kulabadira kuchulukitsa kwa madzi akamamwa ma calcium kuti awonjezere kutuluka kwa mkodzo.Ndibwino kuti mutengere kunja panthawi ya chakudya komanso pamimba yopanda kanthu kuti mukhale ndi zotsatira zabwino.Pa nthawi yomweyi, mukamamwa vitamini D, sayenera kutengedwa pamodzi ndi masamba obiriwira kuti asakhudze kuyamwa kwa calcium.Kuphatikiza apo, imwani mankhwala amkamwa molingana ndi upangiri wachipatala ndipo phunzirani kudziyang'anira nokha momwe mankhwala angayankhire.Odwala omwe amathandizidwa ndi mankhwala a mahomoni ayenera kupita kukayezetsa pafupipafupi kuti azindikire zovuta zomwe zingachitike msanga komanso pamapeto pake.
Osteoporosis sikuti ndi okalamba okha
Malinga ndi kafukufuku wina, chiwerengero cha odwala matenda osteoporosis azaka 40 ndi kupitilira apo ku China chaposa 100 miliyoni.Osteoporosis sikuti ndi okalamba okha.Zaka ndi chimodzi mwa zifukwa zomwe zimayambitsa matenda osteoporosis zomwe zalembedwa ndi International Osteoporosis Foundation.Zowopsa izi ndi monga:
1. Zaka.Mafupa amachepa pang'onopang'ono ndi zaka
2. Jenda.Pambuyo pa kuchepa kwa ntchito ya ovary mwa amayi, milingo ya estrogen imachepa, ndipo kutayika pang'ono kwa mafupa kumatha kuchitika kuyambira zaka 30.
3. Kusadya mokwanira kwa kashiamu ndi vitamini D. Kuperewera kwa vitamini D kumabweretsa mwachindunji ku matenda a osteoporosis.
4. Makhalidwe oipa.Monga kudya mopambanitsa, kusuta, ndi kuledzera kungawononge mafupa
5. Zifukwa za m'banja.Pali kulumikizana kwakukulu pakati pa kachulukidwe ka mafupa pakati pa achibale
Choncho, musanyalanyaze thanzi lanu la mafupa chifukwa chakuti mukumva kuti ndinu wamng'ono.Kutayika kwa calcium sikungapeweke pambuyo pa zaka zapakati.Nthawi yaunyamata ndi nthawi yabwino kwambiri yopewera matenda osteoporosis, ndipo kupitirizabe kuwonjezera kungathandize kuonjezera calcium yokwanira m'thupi.
Katswiri wopanga ma metres a mafupa - Chikumbutso Chofunda cha Pinyuan: Samalirani thanzi la mafupa, chitanipo kanthu mwachangu, ndipo yambani zivute zitani.
Nthawi yotumiza: Nov-29-2023