Mafupa ndi msana wa thupi la munthu.Osteoporosis ikangochitika, idzakhala pachiwopsezo cha kugwa nthawi iliyonse, monga kugwa kwa chipilala cha mlatho!Mwamwayi, matenda osteoporosis, ngakhale owopsa monga momwe alili, ndi matenda aakulu omwe angapewedwe!
Chimodzi mwa zifukwa za osteoporosis ndi kuchepa kwa calcium.Calcium supplementation ndi njira yayitali yopitira.Ana amafunikira kashiamu kuti alimbikitse kukula kwa mafupa, ndipo akuluakulu ndi okalamba amafunika kashiamu kuti apewe kufooketsa mafupa.
Autumn ndi nthawi yabwino kwambiri yowonjezera calcium.Panthawi imeneyi, mphamvu ya thupi kuyamwa ndi kugwiritsa ntchito kashiamu imakulanso moyenerera, koma chomwe chimayambitsa matenda osteoporosis sichiri chophweka monga kusowa kwa calcium!
Kodi nchiyani chomwe chimayambitsa matenda osteoporosis, komanso chimabweretsa chiwopsezo chachikulu m'thupi lathu?Phunzirani za:
01
kusamvana kwa mahomoni
Ngati dongosolo la endocrine lathupi lasokonekera, lidzakhala ndi vuto lalikulu m'thupi, ndipo zingayambitsenso kusowa kapena kusalinganika kwa mahomoni ogonana, komanso mosalunjika kumabweretsa kuchepa kwa kaphatikizidwe ka mapuloteni, motero zimakhudza kaphatikizidwe ka matrix a fupa, zomwe zidzachepetsanso ntchito ya mafupa.Kutha kwa thupi kuyamwa kashiamu kumachepanso.
02
matenda a zakudya
Unyamata ndi gawo labwino kwambiri la chitukuko cha thupi, ndipo zakudya za tsiku ndi tsiku zimagwira ntchito yofunika kwambiri pakukula kwa thupi.Kamodzi kusowa kwa calcium element kapena kusakwanira kwa mayamwidwe a protein, kumayambitsa kusokonezeka kwa mapangidwe a mafupa, ndipo anthu omwe alibe vitamini C nawonso angayambitse kuchepa kwa mafupa.
03
Kuteteza kwambiri dzuwa
Titha kupeza vitamini D mwa kuwotcha padzuwa tsiku lililonse, koma tsopano chiŵerengero cha anthu okonda kukongola chikuwonjezeka.Kuphatikiza pa kupaka mafuta oteteza ku dzuwa, amatenganso parasol potuluka.Mwanjira iyi, kuwala kwa ultraviolet kumatsekedwa, ndipo zomwe zili mu vitamini D zomwe zimatengedwa ndi thupi zimachepa.Kuchepa kwa vitamini D kungayambitse kuwonongeka kwa matrix a mafupa.
04
osachita masewera olimbitsa thupi kwa nthawi yayitali
Achichepere ambiri masiku ano alidi aulesi panyumba.Amagona pabedi tsiku lonse, kapena kukhala chete kwa nthawi yaitali.Kupanda kuchita masewera olimbitsa thupi kungayambitse kuchepa kwa mafupa ndi minofu atrophy, zomwe zidzachititsa kuchepa kwa ntchito za mafupa.chifukwa cha osteoporosis.
05
Zakumwa za carbonated
Masiku ano, anthu ambiri sakonda kumwa madzi ndipo amakonda kumwa zakumwa za carbonated, koma chomwe sadziwa n'chakuti phosphoric acid yomwe ili mu zakumwa za carbonated imapangitsa kuti mafupa a calcium m'thupi awonongeke mosalekeza.Zikatenga nthawi yayitali, mafupawo amakhala olimba kwambiri.Ndiye, n’zosavuta kudwala matenda otchedwa osteoporosis.
kupewa
Osteoporosis iyeneranso kulabadira kuwongolera zizolowezi zoipa
Kusuta: osati kumakhudza mayamwidwe kashiamu m`matumbo, komanso mwachindunji amalimbikitsa mafupa mafupa;
Kuledzera: Kumwa moŵa mopitirira muyeso kumawononga chiwindi ndipo kumakhudza mosapita m’mbali kaphatikizidwe ka vitamini D m’thupi;zingakhudzenso kaphatikizidwe ka mahomoni ena m'thupi, omwe mosadukiza amatsogolera ku osteoporosis;
Kafeini: Kumwa khofi mopitirira muyeso, tiyi wamphamvu, Coca-Cola, ndi zina zotero, kungayambitse kudya kwambiri kafeini ndikuwonjezera katulutsidwe ka kashiamu;
Mankhwala: Kugwiritsa ntchito mankhwala osokoneza bongo kwa nthawi yayitali, odana ndi khunyu, heparin ndi mankhwala ena kungayambitse matenda osteoporosis.
Chinsinsi chopewera matenda osteoporosis: zakudya + kuwala kwa dzuwa + kuchita masewera olimbitsa thupi
1. Chakudya: Zakudya zopatsa thanzi komanso zopatsa thanzi zimatha kulimbikitsa kaphatikizidwe ka mafupa ndi kuyika kwa calcium
Calcium yochuluka: Idyani zakudya zambiri za calcium, zomwe zimalimbikitsidwa ndi 800mg patsiku;amayi apakati ndi amayi oyamwitsa ayenera kuwonjezera kashiamu mu mlingo woyenera malinga ndi malangizo a dokotala;
Mchere wochepa: Sodium yambiri idzawonjezera kutuluka kwa kashiamu, zomwe zimapangitsa kuti calcium iwonongeke, ndipo chakudya chochepa komanso chochepa cha mchere chikulimbikitsidwa;
Kuchuluka kwa mapuloteni oyenera: Mapuloteni ndi ofunika kwambiri kwa mafupa, koma kudya kwambiri kumawonjezera kutuluka kwa calcium.Ndikoyenera kukhala ndi kuchuluka koyenera kwa mapuloteni;
Mavitamini osiyanasiyana: vitamini C, vitamini D, vitamini K, ndi zina zonse ndizopindulitsa pakuyika mchere wa calcium m'mafupa ndikulimbitsa mafupa.
2. Kuwala kwa Dzuwa: Kutentha kwa dzuwa kumathandiza kupanga vitamini D ndikulimbikitsa kuyamwa kwa calcium ndi kugwiritsidwa ntchito.
Vitamini D amagwira ntchito yofunika kwambiri pakuyamwa ndi kugwiritsa ntchito kashiamu m'thupi la munthu, koma vitamini D m'zakudya zachilengedwe ndi yotsika kwambiri, yomwe singakwaniritse zosowa za thupi la munthu nkomwe, komanso kuwala kwa ultraviolet padzuwa. amatha kusintha cholesterol pansi pa khungu kukhala vitamini D, Pangani kusowa uku!
Dziwani kuti ngati mugwiritsa ntchito galasi m'nyumba, kapena kugwiritsa ntchito zoteteza ku dzuwa kapena kuthandizira parasol panja, kuwala kwa ultraviolet kumayamwa mochuluka, ndipo sikungagwire ntchito yake!
3. Zochita Zolimbitsa Thupi: Kuchita masewera olimbitsa thupi kumathandiza kuti thupi likhale lolimba komanso kukhala ndi mphamvu zambiri za mafupa
Kuchita masewera olimbitsa thupi kumayika mafupa oyenera, omwe amatha kuonjezera ndi kusunga mchere monga mchere wa calcium m'mafupa ndi kulimbitsa mafupa;m'malo mwake, pakakhala kusowa kochita masewera olimbitsa thupi (monga odwala omwe ali chigonere kwa nthawi yayitali kapena atasweka), calcium m'thupi imakula pang'onopang'ono.Kutaya mphamvu kwa mafupa kumachepanso.
Kuchita masewera olimbitsa thupi nthawi zonse kungapangitsenso mphamvu za minofu, kulimbitsa mgwirizano wa thupi, kupangitsa kuti anthu azaka zapakati ndi okalamba asagwe, komanso kuchepetsa zochitika za ngozi monga fractures.
Chikumbutso: Kupewa matenda a osteoporosis si nkhani ya anthu azaka zapakati komanso okalamba, ziyenera kupewedwa mwamsanga komanso nthawi yayitali!Kuphatikiza pa kuganizira zomwe zili pamwambazi, m'pofunikanso kugwiritsa ntchito gwero la ultrasound absorptiometry kapena awiri-energy X-ray absorptiometry kuti awonetsere kuchuluka kwa mchere wa fupa panthawi yake, kuti azindikire msanga ndi kulandira chithandizo mwamsanga.
Nthawi yotumiza: Oct-14-2022