Osteoporosis inhu hwehutano umo mapfupa ako ave asina simba. Pane huwandu hunokonzera njodzi dzinosanganisira zvepabonde (dzinowanzoitika kakawanda muvakadzi), zera (zvinowanzoitika kana iwe wakwegura), uye hukuru hwemuviri (maduku uye vanhu vakaderera vari pangozi huru). Nhoroondo yemhuri uye dzinza dzinokosha, zvakare - zvinowanzoonekwa muCaucasians uye Asian. Asi kudya kwako kunogona kukonzera njodzi yako.
Ko Kunwa Misi Kunoderedza Ngozi Yangu Yokupora Osteoporosis Here?
Zvichida. Misi nemimwe michina yemisi yakazara mu calcium. Vanhu vazhinji havakwanisi kudya zvakakwana calcium, saka kuwedzera kushumira kana mukaka maviri kana yogurt kune kudya kwako. Mimwe michina yemichero inosanganisira mukisi wakasviba, cream cream kana kuti cheese nguva dzose.
Sarudza mukaka wakare- kana usina-mafuta uye mazai emisi chero nguva zvichibvira kuti usapedza mamwe maoriri uye mafuta akazara. Kana sarudza calcium-yakasimbiswa soy, maarmond kana mukaka wemupunga.
Vamwe vanhu vanotenda mukaka uchabvisa calcium kubva pamapfupa ako nokuti inokonzera kuoma kwemuviri mumuviri, asi izvi hazvisi zvechokwadi.
Handidi Mai, Ndingawane Sei Calcium Yakakwana?
Iwe unogona kutora calcium supplements, kana kudya zvokudya izvo zvakawedzera calcium yakafanana nejasisi-yakasimbiswa juice yemagetsi kana kudya kwekudya kwechingwa. Salmon yekakini nemapfupa ndeyezvisizvo zvisati zvisiri mukaka wemakisi, uye mazhinji misi miriwo mimwe miriwo ine calcium. Kana ukasarudza kutora zvinowedzera, iva nechokwadi chekutevera mirayiridzo yeiyo yepairasi kana kutaura nemupiki wako wehutano nezvehuwandu hwekutora.
Ndezvipi Zvimwe Zvokudya Zvingabatsira Kudzivirira Osteoporosis?
Mimvu yakasvibirira uye mashizha ine mamwe calcium, uyewo akanaka mavitamini K, anokosha kumapfupa ane utano. Nutsu, mbeu, uye zviyo zvakakwana zvinopa magnesium, iyo imwe mineral inoda mapfupa ane utano.
Ndinofanira Kutora Magnesium kana Vitamin K Supplements, Too?
Zvichida kwete. Iwe uri nani pane kuwana mishonga iyi kubva pane zvekudya. Zvidzidzo hazvirevi kuti kutora magnesium kana vitamini K muwedzere fomu kuchawedzera hutano hwako. Kunyanya zvokudya zvakawanda zvakagadzirwa ne vitamini K uye magnesium zvakare zvakanaka kune utano hwako.
Vitamin D Inobatsira sei?
Vitamin D inobatsira chirwere chemukati chako kubvisa calcium kubva kuzvokudya uye kudya kwezvokudya. Muviri wako unogadzira vitamini D apo ganda rako rinoratidzwa nezuva. Hakusi zvokudya zvakawanda zvinowanzova nazvo, kunze kwemafuta ehove, asi mukaka unosimbiswa ne vitamin D. Inowanikwawo sekuwedzera kwezvokudya, zvichida ari oga kana pamwe chete ne calcium.
Ndinofanira Kudzivisa Sodium?
Zvichida. Kuwedzera kwerodium kunowedzera huwandu hwe calcium yakanyanyiswa mumuguta wako. Kutevera kudya kweDASH (Dietary Approach to Stop Hypertension) kunogona kuderedza kurasikirwa kwefupa. Asi hazvisi pachena kana zvinokonzerwa nekudya sasidium shomanana kana kupedza pasiziyamu yakawanda, iyo inodzivirira mapfupa kubva ku calcium kurasikirwa.
Zvichadya Zvimwe Mapurotini Kuwedzera Dambudziko Rangu reEsteoporosis?
Zvichida kwete. Vamwe vanhu vanodavira kuti kudya zvakawanda zveproteine ​​(kunyanya mhuka yeprotein) kuchaita kuti muviri wako ubudise calcium kubva pamapfupa ako. Asi zvidzidzo zvekutsvakurudza zvinoratidza kuti mapuroteni ezvokudya anowedzera calcium absorption, iyo inoratidzika kuregeredza chero kurasikirwa kwe calcium.
Iwe haufaniri kuwedzera kuwedzera mapuroteni ako sezvo vanhu vakawanda vanowana mukana wakakwana kubva mukudya, asi kudya zvimwe mapuroteni hazvikuvadzi mapfupa ako.
Inonwa Doro Dzakaipa Mifananidzo Yangu Here?
Zvidzidzo zvekucherechedza zvinoratidza kuwirirana pakati pekumusoro kwekumwa kwezvinwiwa zvinotapira uye njodzi yakakwirira ye osteoporosis. Vamwe vanhu vanovhunduka zvinogona kunge zvichibva kune caffeine kana phosphoric acid inowanikwa mune zvimwe zvinonwiwa zvakadai sa carbonated cola, asi zvinowanzoitika nekuda kwevanhu vanonwa zvinwiwa zvinodhaka panzvimbo pemukaka. Zvakakosha kucherechedza, zvisinei, kuti kunyange zvazvo vangave vasina kuipa kumapfupa enyu, zvinwiwa zvinotapira hazvina hutano hunobatsira, kana.
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