Kuderera kwehutano hwemapfupa kunotungamirira kune ngozi yakawanda yekuputsika.Kana munhu akangotyoka, zvinokonzeresa matambudziko.Naizvozvo, kuvandudza kusimba kwepfupa kwave kuri kutsvaga kwakajairika kwevezera repakati uye vanhu vakura.Kubva pakurovedza muviri, kusvika pakudya, kumararamiro, pane zvinhu zvakawanda zvinoitwa nevanhu zuva rese izvo zvinogona kushandiswa kusimbisa mapfupa avo.
Kufamba kunovandudza cardiorespiratory fitness uye, kana yakabatanidzwa nekumwe kurovedza muviri, inogonakudzivirira osteoporosis uye fractures.Iyo webhusaiti yeBritish "Natural Therapy" webhusaitiyakapfupisa dzimwe nzira dzesainzi dzekufamba dzinogona kubatsira kuvandudza kuwanda kwemapfupa.
01
speed up
Iyo "American Nurses' Health Study" networkakacherechedza vakadzi vanopfuura 60 000 mushure mekuenda kumwedzi uye vakawana izvozvoavo vaifamba vachimhanya kanenge kana kana pavhiki vaiva nenjodzi yakaderera zvikuru yekutyoka kwehudyu pane vaifamba zvishoma nezvishoma.
"kufamba kwenguva"kana uchifamba, ndiko kuti, teerera kuwedzera 3 kusvika ku5 brisk kufamba kwemaminetsi maviri imwe neimwe kana uchifamba., uye kumhanya hakufaniri kukwanisa kutaura nevamwe.
Mushure mekufamba kwega kwega,famba zvishoma nezvishoma kwemaminitsi 1 kusvika ku2;kutenderera uku kunochinjana.Iyi nzira inononoka yekufamba inogonawo kubvisa marwadzo ekudzokera shure uye kudzivisa kukuvadzwa kunokonzerwa nepamusoro-soro yekurovedza muviri.
02
famba nedivi
Chidzidzo chakaburitswa muInternational Journal of Osteoporosis yakawana kuti kufamba munzira kwakawedzera kuwanda kwemapfupa sezvakangoita kurovedza muviri kwakanyanya.
Charles Pelitella, mubatsiri wepurofesa we kinesiology paCanisius College yeState University yeNew York kuBuffalo, anoti:Mushure mekufamba kwemaminetsi matatu kusvika ku5, shandisa mamwe masekonzi makumi matatu uchifamba nedivi nezvitsitsinho zvako (kana kumberi).
03
Svetuka ka20 mumutsara
Imwe ongororo yakaratidza izvozvokana vakadzi vane makore 25 kusvika ku50 vakasvetuka ka20 mumutsara, kaviri pazuva, kuwanda kwehudyu yavo kwaizowedzera zvakanyanya mushure memwedzi mina chete.
Seta timer pafoni yako uchifamba.Ese 5-10 maminetsi ekufamba, iwe unosvetuka kwemasekonzi makumi matatu uye wozorora kwemasekonzi makumi matatu, wozoenderera mberi uchifamba uye uchisvetuka zvakare, zvichingodaro.Usati wasvetuka, batanidza tsoka dzako, pfugama namabvi ako, dzosera maoko ako kumashure, uye svetuka zvinoputika.
04
.kukwira masitepisi kana zvikomo
Kukurumidza kufamba uchikwira nekudzika masitepisi uye kukwira zvikomo zvinovaka simba remapfupa kupfuura kufamba panzvimbo yakati sandara.
Kana paine madiki madiki akatenderedza nzvimbo yaunowanzo famba, saka "usatore nzira yakajairika",tsvagai 2 kusvika ku3 materu ane mwero ane mwero, kana kupedza maminitsi maviri uchikwira pamateru kana masitepisi ari pedyo nemasitepisi kunze kwechivako chikuru.Nokufamba kwenguva, kuwanda kwemapfupa kuchavandudza.
Kugara bhonzo density inotarisa kuona osteoporosis kare
Kunze kwekuteerera mararamiro, vakadzi vane makore anopfuura makumi mashanu nevarume vane makore anodarika makumi matanhatu, zvisinei nekuti vane zviratidzo here kana kuti kwete, vanofanira kuenda kuchipatara kunoongororwa kusimba kwemapfupa nguva nenguva kuti vaone kuchinja kwehutano hwemapfupa pachine nguva.Paunosangana neosteoporosis uye kurwadziwa kwebhonzo kwakajairwa, haufanirwe kuitora zvishoma.Iwe unofanirwa kuenda kuchipatara chenguva dzose nekukurumidza sezvinobvira kuti uonekwe zvakajeka uye kurapwa nekukurumidza.
Uchishandisa Pinyuan Bone densitometer kuchengetedza hutano hwemapfupa ako, isu tiri nyanzvi yekugadzira, rumwe ruzivo ndapota tsvagawww.pinyuanchina.com
Nguva yekutumira: Kubvumbi-04-2023