Kodi mungawonjezere bwanji kuchuluka kwa mafupa tsiku lililonse?

Kuchepa kwa mafupa kumawonjezera chiopsezo cha fractures.Munthu akathyola fupa, zimabweretsa mavuto angapo.Chifukwa chake, kuchulukirachulukira kwa mafupa kwakhala chinthu chofala kwa anthu azaka zapakati komanso okalamba.

Kuyambira masewera olimbitsa thupi, zakudya, moyo, pali zinthu zambiri zomwe anthu amachita patsiku zomwe zingagwiritsidwe ntchito kulimbikitsa mafupa awo.Posachedwapa, atolankhani ena afotokoza mwachidule malangizo omwe amathandizira kuti mafupa azikhala osalimba.Mutha kulozera ku zochitikazo.

1. Samalani ndi calcium supplementation muzakudya

Chakudya chabwino kwambiri cha calcium supplementation ndi mkaka.Kuphatikiza apo, calcium yomwe ili mu phala la sesame, kelp, tofu ndi shrimp zouma ndizokwera kwambiri.Akatswiri nthawi zambiri amagwiritsa ntchito khungu la shrimp m'malo mwa monosodium glutamate pophika supu kuti akwaniritse zotsatira za calcium supplementation.Msuzi wa mafupa sungathe kuwonjezera kashiamu, makamaka supu ya Laohuo yomwe Lao Guang amakonda kumwa, kupatula kuwonjezera ma purines, sangathe kuwonjezera calcium.Kuonjezera apo, masamba ena ali ndi calcium yambiri.Masamba monga rapeseed, kabichi, kale, ndi udzu winawake ndi ndiwo zamasamba zowonjezera calcium zomwe sizinganyalanyazidwe.Musaganize kuti masamba ali ndi fiber.

2. Wonjezerani masewera akunja

Chitani zolimbitsa thupi zambiri zapanja ndi kulandira kuwala kwa dzuwa kuti mulimbikitse kaphatikizidwe ka vitamini D. Kuphatikiza apo, kukonzekera kwa vitamini D kumakhalanso kothandiza akamatengedwa moyenera.Khungu limatha kuthandiza thupi la munthu kupeza vitamini D pambuyo pokumana ndi kuwala kwa ultraviolet.Vitamini D akhoza kulimbikitsa mayamwidwe kashiamu ndi thupi la munthu, kulimbikitsa thanzi chitukuko cha mafupa a ana, ndi bwino kupewa matenda osteoporosis, nyamakazi ndi matenda ena okalamba., Vitamini D imathetsanso malo a magazi momwe zotupa zimapangidwira.Pakadali pano palibe michere yomwe imalimbana ndi vitamini D polimbana ndi khansa.

3. Yesani kuchita masewera olimbitsa thupi

Akatswiri amanena kuti kubadwa, kukalamba, matenda ndi imfa, ndi ukalamba wa munthu ndi malamulo a chitukuko cha chilengedwe.Sitingapewe, koma chimene tingachite ndi kuchedwetsa ukalamba, kapena kuwongolera moyo.Kuchita masewera olimbitsa thupi ndi imodzi mwa njira zothandiza kwambiri zochepetsera ukalamba.Kuchita masewera olimbitsa thupi kumawonjezera kuchulukira kwa mafupa ndi mphamvu, makamaka kuchita masewera olimbitsa thupi.Chepetsani kuchuluka kwa matenda okhudzana ndi ukalamba ndikuwongolera moyo wabwino.

4. Nthawi zonse muziyesa kachulukidwe ka mafupa pogwiritsa ntchito Pinyuan Ultraound bone densitometry kapena dual energy x ray absorptiometry bone densitometer(DXA Bone densitometer scans).kuti awone ngati ali ndi fupa la mafupa kapena osteoporosis.