Kuderera kwehutano hwemapfupa kuchawedzera njodzi yekutyoka.Kana munhu achinge atyora bhonzo, zvinokonzeresa matambudziko.Nokudaro, kuwedzera kwehutano hwemapfupa kwave kuri kutsvaga kwevanhu vepakati uye vakwegura.
Kubva pakurovedza muviri, kudya, kumararamiro, pane zvinhu zvakawanda zvinoitwa nevanhu muzuva izvo zvinogona kushandiswa kusimbisa mapfupa avo.Munguva pfupi yapfuura, mamwe ma media akapfupisa mazano anobatsira kuvandudza kusimba kwemapfupa.Iwe unogona kutarisa kune zviitwa.
1. Teerera kune calcium supplementation mukudya
Chikafu chakanakisa che calcium supplementation mukaka.Mukuwedzera, iyo calcium yemukati ye sesame paste, kelp, tofu uye yakaomeswa shrimp zvakare yakakwira.Nyanzvi dzinowanzoshandisa shrimp ganda panzvimbo ye monosodium glutamate pakubika muto kuti uwane mhedzisiro ye calcium supplementation.Bone soup haigoni kuwedzera calcium, kunyanya Laohuo soup iyo Lao Guang anofarira kunwa, kunze kwekuwedzera purines, haigoni kuwedzera calcium.Mukuwedzera, mimwe miriwo ine calcium yakawanda.Miti yakadai serapeseed, kabichi, kale, uye celery yose ndeye calcium-supplementing miriwo isingagoni kuregererwa.Usafunge kuti muriwo une fiber chete.
2. Wedzera mitambo yekunze
Ita mamwe maekisesaizi ekunze uye ugamuchire chiedza chezuva kuti ukurudzire kuumbwa kwevhitamini D. Mukuwedzera, vhitamini D gadziriro inoshandawo kana ichitorwa zvine mwero.Ganda rinogona kungobatsira muviri wemunhu kuwana vhitamini D mushure mekuratidzwa nemirairo ye ultraviolet.Vitamin D inogona kukurudzira kutorwa kwecalcium nemuviri wemunhu, kukurudzira kukura kwemapfupa evana, uye kudzivirira zvinobudirira osteoporosis, rheumatoid arthritis nezvimwe zvirwere zvechikuru., Vitamin D inobvisawo nharaunda yeropa umo mamota anoumba.Ikozvino hapana chikafu chinokwikwidza vhitamini D mukurwisa cancer.
3. Edza maekisesaizi anorema
Vanamazvikokota vanoti kuberekwa, kuchembera, zvirwere uye kufa, uye kuchembera kwevanhu mitemo yokukura kwomusikirwo.Hatigoni kuzvinzvenga, asi chatinogona kuita ndechokunonotsa kukurumidza kukwegura, kana kuti kunatsiridza kunaka kwoupenyu.Kuita maekisesaizi ndiyo imwe yenzira dzinoshanda zvikuru dzokuderedza kukwegura.Kudzidzira muviri pachako kunogona kuwedzera kusimba kwemapfupa uye simba, kunyanya kutakura uremu.Deredza zvirwere zvinokonzerwa nekukwegura uye kuvandudza mararamiro ehupenyu.
4. Gara uchiita test density yemapfupa nePinyuan Ultraound bone densitometry kana mbiri simba x ray absorptiometry bone densitometer(DXA Bone densitometer scans).kuona kana vane bone mass kana osteoporosis.
Nguva yekutumira: Sep-09-2022