Mabhonzo ndiwo musana wemuviri wemunhu.Kana osteoporosis ikangoitika, ichava panjodzi yekudonha chero nguva, sekudonha kwepier yebhiriji!Sezvineiwo, osteoporosis, inotyisa sezvairi, chirwere chinodzivirirwa chisingaperi!
Chimwe chezvikonzero zve osteoporosis ndiko kushomeka kwecalcium.Calcium supplementation inzira refu yekuenda.Vana vanoda calcium kusimudzira kukura kwemapfupa, uye vanhu vakuru nevakwegura vanoda calcium kudzivirira osteoporosis.
Autumn ndiyo nguva yakanaka yekuwedzera calcium.Panguva ino, kukwanisa kwemuviri kutora uye kushandisa calcium kunovandudzwawo zvakakodzera, asi chikonzero che osteoporosis hachisi nyore sekushaya calcium!
Chii chaizvo chinokonzera osteoporosis, uye inounzawo njodzi yakakura zvakadaro kumuviri wedu?Kudzidza nezve:
01
hormone kusaenzana
Kana iyo endocrine system yemuviri ikakanganisika, inova nekukanganisa kukuru mumuviri, uye zvinozotungamira mukushaikwa kana kusaenzana kwemahomoni ebonde, uye zvakare zvisina kunanga zvinotungamira mukudzikira kweprotein synthesis, zvichizokanganisa synthesis of bone matrix, iyo inowedzera kuderedza basa remapfupa emapfupa.Kugona kwemuviri kutora calcium kunodererawo.
02
chirwere chekudya
Kuyaruka ndiyo nhanho yakanakisa yekukura kwemuviri, uye kudya kwezuva nezuva kunoita basa guru mukukura kwemuviri.Pane imwe nguva kushayikwa kwe calcium element kana kusakwana kweprotein absorption, zvinozotungamirira kune kusagadzikana kwekugadzirwa kwemapfupa, uye vanhu vasina kukwana muvhitamini C pachavo vanozotungamirirawo kuderedzwa kwefupa matrix.
03
Kunyanya kudzivirira zuva
Tinogona kuwana vitamin D nekunyura muzuva zuva rega rega, asi ikozvino nhamba yevanhu vanoda runako iri kuwedzera.Pamusoro pekuisa sunscreen, vanotorawo parasol pavanenge vachibuda.Nenzira iyi, iyo ultraviolet mwaranzi inovharwa, uye zvirimo muvhitamini D inowanikwa nemuviri inoderedzwa.Kuderera kwevhitamini D kunogona kutungamirira kukuvadzwa kwebhonzo matrix.
04
kusaita maekisesaizi kwenguva refu
Vechiduku vakawanda mazuva ano vane usimbe chaizvo pamusha.Vanovata pamubhedha zuva rose, kana kuti vanogara vakanyarara kwenguva refu.Kushaikwa kwekurovedza muviri kuchaita kuti kuderera kwemapfupa uye tsandanyama atrophy, izvo zvinozoita kuti kuderera kwebasa remapfupa emapfupa.kukonzera osteoporosis.
05
Zvinwiwa zvecarbonated
Mazuvano, vanhu vazhinji havadi kunwa mvura uye vanofarira kunwa zvinwiwa zvine carbonated, asi chavasingazive ndechekuti phosphoric acid iri muzvinwiwa zvecarbonated inogona kuita kuti bhonzo re calcium mumuviri rirambe richirasika.Kana zvikatora nguva yakareba, mapfupa anozove akaoma zvikuru.Bva, zviri nyore kutambura neosteoporosis.
kudzivirira
Osteoporosis inofanirawo kuchenjerera kugadzirisa mararamiro akaipa
Kusvuta: kwete chete kunokanganisa kubatwa kwe calcium mumatumbo, asiwo kunokurudzira zvakananga kurasikirwa kwemapfupa mumapfupa;
Kunwa doro: Doro rakawandisa rinokuvadza chiropa uye rinokanganisa zvisina kunanga kuumbwa kwevhitamini D mumuviri;inogonawo kukanganisa kuumbwa kwemamwe mahomoni mumuviri, izvo zvisina kunanga zvinotungamira kune osteoporosis;
Caffeine: Kunyanya kushandiswa kwekofi, tii yakasimba, Coca-Cola, nezvimwewo, kuchaita kuti kudyiwa kwakanyanya kwe caffeine uye kuwedzera kubuda kwe calcium;
Zvinodhaka: Kushandiswa kwenguva refu kwe contortionist, anti-epileptic drugs, heparin nemimwe mishonga inogona kukonzera osteoporosis.
Kiyi yekudzivirira osteoporosis: hutano + kupenya kwezuva + kurovedza muviri
1. Zvokudya Zvokudya: Kudya kwakadzikama uye kwakakwana kunogona kukurudzira kuumbwa kwemapfupa uye kuisa calcium
Calcium-rich: Idya zvokudya zvakawanda zve calcium, iyo yakakurudzirwa kudya ndeye 800mg pazuva;vakadzi vane pamuviri uye vakadzi vanoyamwisa vanofanira kuwedzera calcium muhuwandu hwakakodzera maererano nemirairo yechiremba;
Munyu wakaderera: Sodium yakawandisa ichawedzera kubuda kwe calcium, zvichiita kuti kurasikirwa kwe calcium, uye kudya kwechiedza uye zvishoma-munyu kunokurudzirwa;
Huwandu hwakakodzera hweprotein: Puroteni chinhu chakakosha chepfupa, asi kudyisa zvakanyanya kuchawedzera kubuda kwecalcium.Inokurudzirwa kuva nehuwandu hwakakodzera hweprotein;
A siyana mavhitaminzi: vhitamini C, vhitamini D, vhitamini K, etc. zvose zvinobatsira deposition karusiyamu munyu mupfupa uye kuvandudza mapfupa simba.
2. Chiedza chezuva: Kubuda kwezuva kunobatsira kugadzira vhitamini D uye kunokurudzira kutorwa kwecalcium nekushandiswa.
Vitamin D inoita basa rakakosha mukutorwa nekushandiswa kwecalcium nemuviri wemunhu, asi zviri muvhitamini D muzvikafu zvechisikigo zvakaderera, izvo zvisingakwanisi kuzadzisa zvinodiwa nemuviri wemunhu zvachose, uye ultraviolet mwaranzi muzuva. inogona kushandura cholesterol pasi peganda kuita vhitamini D, Gadzira kushaya uku!
Ziva kuti kana ukashandisa girazi mukati, kana kushandisa sunscreen kana kutsigira parasol kunze, iwo ultraviolet mwaranzi inonyudzwa muhuwandu hukuru, uye haizoite basa rayo rakakodzera!
3. Kudzidzira muviri: Kuremerwa kwemuviri kunobvumira muviri kuwana nekuchengetedza simba guru remapfupa
Kuremerwa kwekuita muviri kunoisa zvakakodzera kumanikidziro pamapfupa, izvo zvinogona kuwedzera nekuchengetedza zvinyorwa zvemaminerari akadai se calcium salt mumapfupa uye kuvandudza simba remapfupa;pane zvinopesana, kana pane kushayikwa kwekurovedza muviri (zvakadai sevarwere vari pamubhedha kwenguva yakareba kana mushure mekuputsika), calcium mumuviri ichawedzera zvishoma nezvishoma.Kurasikirwa kwesimba remapfupa kunodererawo.
Kugara uchirovedza muviri kunogonawo kuwedzera simba retsandanyama, kunatsiridza kurongeka kwemuviri, kuita kuti vanhu vezera repakati nepakati uye vakwegura vasadonha, uye kuderedza kuitika kwetsaona dzakadai sekutyoka.
Chiyeuchidzo: Kudzivirira osteoporosis haisi nyaya yevanhu vepakati uye vakwegura, inofanira kudzivirirwa nokukurumidza sezvinobvira uye kwenguva refu!Pamusoro pekutarisisa zvinhu zviri pamusoro apa, zvinodikanwawo kushandisa sosi ultrasound absorptiometry kana mbiri-simba X-ray absorptiometry kuratidza mapfupa emaminerari density panguva yakakodzera, kuitira kuti uwane nekukurumidza kurapwa.
Nguva yekutumira: Oct-14-2022