Kuchepa kwa mafupa kumapangitsa kuti chiwopsezo chiwonjezeke.Munthu akathyoka, zimabweretsa mavuto angapo.Chifukwa chake, kuwongolera kachulukidwe ka mafupa kwakhala chinthu chofala kwa anthu azaka zapakati komanso okalamba.Kuchokera ku masewera olimbitsa thupi, kudya, kupita ku moyo, pali zinthu zambiri zomwe anthu amachita tsiku lonse zomwe zingagwiritsidwe ntchito kulimbikitsa mafupa awo.
Kuyenda kumathandizira kulimbitsa thupi kwamtima ndipo, ngati kuliphatikiza ndi masewera olimbitsa thupi, kumathakupewa matenda osteoporosis ndi fractures.Webusaiti ya "Natural Therapy" yaku Britainyafotokoza mwachidule njira zina zasayansi zoyendera zomwe zingathandize kulimbitsa mafupa.
01
fulumirani
"American Nurses' Health Study" networkadawona amayi opitilira 60,000 omwe adasiya kusamba ndipo adapeza kutiamene ankayenda mofulumira kanayi pa mlungu anali ndi chiopsezo chochepa kwambiri cha kuthyoka m’chiuno kusiyana ndi amene ankayenda pang’onopang’ono.
"kuyenda kwapang'onopang'ono"poyenda, ndiye kuti, tcherani khutu kuwonjezera 3 mpaka 5 kuyenda mwachangu kwa mphindi 2 iliyonse poyenda, ndipo liwiro siliyenera kuyankhula ndi ena.
Mukatha kuyenda mwachangu,yendani pang'onopang'ono kwa mphindi imodzi kapena ziwiri;kuzungulira uku kumasinthasintha.Njira yoyenda pang'onopang'onoyi ingathandizenso kuchepetsa ululu wammbuyo ndikupewa kuvulala kochitidwa ndi masewera olimbitsa thupi.
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kuyenda chammbali
Kafukufuku wofalitsidwa muThe International Journal of Osteoporosis inapeza kuti kuyenda m'mbali kumawonjezera kachulukidwe ka mafupa mofanana ndi kuchita masewera olimbitsa thupi kwambiri.
Charles Pelitella, wothandizira pulofesa wa kinesiology ku Canisius College ya State University of New York ku Buffalo, akupereka lingaliro lakuti:Mukayenda kwa mphindi 3 mpaka 5, khalani masekondi ena 30 mukuyenda chammbali ndi zidendene zanu (kapena kutsogolo).
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Lumphani ka 20 motsatizana
Kafukufuku wina anapeza kutingati amayi azaka zapakati pa 25 mpaka 50 adalumpha ka 20 motsatizana, kawiri pa tsiku, kuchulukana kwa ntchafu zawo kumawonjezeka kwambiri pakangotha miyezi inayi yokha.
Khazikitsani chowerengera pafoni yanu mukuyenda.Mphindi iliyonse ya 5-10 mukuyenda, mudzadumpha kwa masekondi 30 ndikupumula kwa masekondi 30, kenaka pitirizani kuyenda ndikudumphanso, ndi zina zotero.Musanadumphe, bweretsani mapazi anu pamodzi, pindani mawondo anu, tembenuzani manja anu kumbuyo, ndi kudumpha mmwamba mophulika.
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.kukwera masitepe kapena mapiri otsetsereka
Kuyenda mwachangu mmwamba ndi kutsika masitepe ndi mapiri otsetsereka kumalimbitsa mafupa kuposa kuyenda pamtunda.
Ngati pali malo otsetsereka ang'onoang'ono pozungulira malo omwe mumayenda nthawi zambiri, ndiye kuti "musatenge njira yomwe mwachizolowezi",pezani 2 mpaka 3 otsetsereka otsetsereka pang'ono, kapena khalani mphindi 2 mukukwera potsetsereka kapena masitepe pafupi ndi masitepe kunja kwa nyumba yayikulu.Pakapita nthawi, kuchuluka kwa mafupa kumawonjezeka.
Nthawi zonse kachulukidwe ka mafupa amafufuza kuti azindikire matenda osteoporosis msanga
Kuphatikiza pa kusamala za moyo, amayi azaka zopitilira 50 ndi amuna azaka zopitilira 60, posatengera kuti ali ndi zizindikiro kapena ayi, amayenera kupita kuchipatala kuti akapimidwe kachulukidwe ka mafupa nthawi zonse kuti azindikire kusintha kwa mafupa msanga.Mukakumana ndi osteoporosis ndi kupweteka kwa mafupa ambiri, musamachite mopepuka.Muyenera kupita kuchipatala chanthawi zonse mwachangu kuti mukadziwe bwino komanso kulandira chithandizo msanga.
Pogwiritsa ntchito Pinyuan Bone densitometer kuti mafupa anu akhale ndi thanzi labwino, ndife akatswiri opanga, zambiri chonde fufuzaniwww.pinyuanchina.com
Nthawi yotumiza: Apr-04-2023