Nzira Yokudzivirira Nayo Kurasikirwa Kwemapfupa neUkurevedza Weight
Osteoporosis chirwere chemapfupa chinokanganisa varume nevadzimai, zvikurukuru vakadzi vanopfuura kudarika nokuti isrogen inobatsira kudzivirira bone. Mune hosteoporosis, mapfupa anova akaoma uye asina simba uye ane dambudziko guru rekuputsika. Izwi rokuti osteoporosis rinoreva "mapfupa anonyanyisa," apo porous zvinoreva kuti "izere nemakomba" - uye iyo inonyatsotsanangura mamiriro ezvinhu osteoporotic mafupa.
Kudzidzisa Kubatsira Kunodzivirira Osteoporosis
Kushandiswa kworudzi rwakanaka runonzi "kurema-kutakura" kana "kutakura mitoro", kunobatsira kuchengetedza mapfupa zvakasimba nekuita kuti mishonga nematoni zvikwekwe pamapfupa, izvo zvinozoita kuti masero emapfupa ave nekuwedzera mamwe mapfupa. Mutoro uri pamapfupa unogona kusikwa nemutumbi wako wega, sekunomhanya kana kutamba, kana nekunze kwezviyeuchidzo zvakadai sedumbbells kana kuti magym muprogram yekudzidzisa kuora.
Ichokwadi, zvidzidzo zvinoratidza kuti kurapa kwakanakisisa kunogona kunge kusingoremeri chete asiwo "kukwirira" kwedzidzo. Izvi zvinoreva kugovera jolt kumusana uye pfupa seunenge uchida kana ukaisa tsoka kune simba pavhu paunenge uchishanda, kana kusimudza kana kukanda mutoro kamwe kamwe. Zvinonzwisisika, unofanirwa kuita kuti uite basa rakadaro zvakanaka.
Chimwe chiyero chehutano hwemapfupa ndeche "bone mineral", kana BMD kwenguva pfupi. Pfupa scan kuongorora BMD inoratidzika nyore nyore inopiwa nevarapi vezvehutano.
Kudzidzira Kudzivirira Kunodzivirira Kuputika uye Kurwiswa Kwazvo
Kunyange zvazvo mapfupa akasimba angakubatsira iwe kudzivisa kuputika kana iwe ukawa, nzira yakanakisisa yekudzivirira kubva pakuparara kwekuputsika hakufaniri kuwira panzvimbo yekutanga! Kuenzanisa uye simba ndizvo zvigwaro zvekudzivirirwa. Kudzidzira kwakakodzera apo isu takura - zvakadai sekurevedza muviri - kwete kungobatsira kuchengetedza mapfupa akareruka, zvinodzivirira kusana nekuputsika pamwe nekuvandudza kuenzanisa nesimba.
Mhando dzakanakisisa dzekudzidzira muviri
Zvose zvinoshanda zvinobatsira iwe hutano hwakakwana. Kunyora-kutakura muviri kunobatsira pakusimbisa mapfupa. Heano mimwe mienzaniso.
- Anomhanya uye achimhanya
- Gymnastics
- Aerobics kirasi - danho, kutamba, uye kuputira aerobics
- Kusimudza kusimba - dumbbells, barbells, mishonga, muviri wekuita muviri
- Tambo yemitambo inosanganisira kumhanya nekukandira-basketball, bhora, baseball, softball, volleyball
- Mitambo yega yega inosanganisira kumhanya-radhi mitambo
- Kufamba (asi zvishoma kushanda pane kumhanya kana kumhanya)
Izvo zvishoma zvishoma kubudirira maitiro emapfupa ndeokuti:
- Kushambira kana mvura inonzi aerobics
- Kushinga
- Zvimwe zvishoma kuderedza-kutakura maitiro ekuvhiya
Yeuka mupfungwa kuti kumhanya kana kuomira pamakumbo kunonyanya kuitika mumuviri wakaderera. Uye kunyange zvazvo zvakawanda zvekuremara kwematema kurasikirwa kunonzwika muhudyu uye musana, kuratidza muviri wepamusoro nekurema-kutakura muviri kunokosha zvakaenzana. Kuputika kwemaoko uye maoko kubva pakuwa, apo isu takura, hazvishamisi.
Funga nezvemashoko ekunyevera pamusoro pokutsungirira kunoshanda semarathons, cross cross and triathlons nezvimwe zvakanyanyisa zvidzidzo zvekudzidzira: Kuwedzera kwekurovedza muviri, kunyanya aerobic maitiro, kunogona kukanganisa kuwanda kwematokari kuvakadzi kuburikidza nekupindira nekugadzirwa kweesrogen kana kusanganiswa nekudya kwakakwana kwe calcium uye simba rose rekudya.
(Kurasikirwa kwemaitiro eesrogen ndiyo iyo inokonzera kurasikirwa kwemapfupa mukati mevakadzi mushure mokunge apedza kubuda kwemurume.) Kuedza kwakanyanya uye vatambi, kupera, kana kuva nemazuva mashoma chiratidzo chekunyevera. Kurasikirwa kwetema, kusagadzikana kudya, uye nguva dzisina kujairika inonzi "mutambi wechikadzi wechikwata." Izvi hazvifaniri kuitika kana chirongwa chakakodzera chekudzidzisa uye kunyatsocherechedza kudya uye chikafu chinowanikwa muchirongwa chako. Mazano kubva kumunhu anonyatsokwanisa kutamba mitambo anobatsira.
Chikafu uye Kuedza Kudzidzisa Kwemakumbo Akanaka Muhuduku uye Kubva Kuyaruka
Zvakawanda zvekuchengetwa kwemapfupa ane utano zvakavakwa muhuduku uye vasati vava nemakore makumi matatu.
Vakadzi vangave vakanyanya kutarisana nehutano husina kukwana panguva ino kupfuura varume. Kugutsikana kwema calcium kudya, kudya kwakakwana nemichero mizhinji uye miriwo uye kutakura muviri kunobatsira kuti zvive zvakasimba zvekufukura mapfupa paunenge uchiri muduku. Zvadaro, nekuenderera mberi kuita zvekuita muhuchembera - uye izvi zvinowedzera varume pamwe ne-bone masimba ekuderera zvinogona kuchengetwa kusvika zvishoma. Kunyange zvazvo vakadzi vari kunyanya kutsvaga kwehutano nezvehutachiona uye hutsika hwepfupa (osteopenia), vamwe varume vari kutambudzika zvakanyanya nemamiriro aya.
Kunyangwe iwe uchiita zvinhu zvose zvakanaka paunenge uchikura uye uri munhu mukuru, nhaka yako yakagadzirirwa - majeni ako - anogona kukupa nemapfupa anokonzera osteoporosis. Ichi ndicho chikonzero chikuru chekuwedzera mararamiro ako kuti udzivirire utano husina hutano.
Nhasi Karesiki uye Vitamini D Ndiri Kuda Here?
Calcium. Kukurudzirwa kwekudyiwa kwe calcium kuvanhu vakuru, varume, uye vakadzi, makore 19 kusvika ku50 i1000 milligrams zuva rega rega, pamwe nemari yakakwirira inokurudzirwa vaduku uye mapoka ekukwegura uye pamuviri. Nyaya yakazara yekurudziro inowanikwa inowanika kubva kuNational Institutes of Health Calcium Fact Sheet, pamwe nekuwedzera mamwe mashoko anokosha pane calcium mune zvekudya uye kuti unoita sei zvaunoda.
Vatambi kana maitiro ekuremedza haafaniri kuwedzera mamwe calcium kupfuura zvinorumbidzwa mumitungamiri kana kupfuura vanhu vanogara. Dzidzira muviri pamwe neyakakwana yekuvaka calcium inoshanda pamwe chete kuti uwedzere hutano hwakanaka. Kunyatsoteerera kurudziro yekursium yakakurudzirwa ndeye zvose zvinodiwa.
Vitamini D. Vitamini iyi inoshanda pamwe chete nekalcium kuvaka bone. Izvo zvakakurudzirwa kudya kwevhitamini D kubva kune mazana maviri kusvika ku600 maundi emarudzi akawanda zuva rimwe nerimwe kubvira paucheche kusvika pakukwegura. Dzimwe nyanzvi dzinotaura kuti izvi zvinokurudzirwa kudya zvinoderera zvikuru. Somugumisiro, vitamin D yehutano iri pasi pekuongororwa. Iyo Vitamin D Chokwadi Sheet inopa mamwe mashoko. Kunyatsotarisirwa kunodiwa munzvimbo dzisina chiedza chezuva kana mumadzinza emadzinza umo zvipfeko zvizere zvemuviri zvinoputika, nokudaro zvinodzivirira zuva, iro rinowanzoita vitamini D.
Vitamin K. Yakawanikwa mumiriwo miriwo, iyo inokoshawo mavitamini emapfupa.
Mune zvidzidzo zvezvokurapa, kushambadza zviyero zvinokurumidza kuratidza zvikomborero zvakakura zvepfupa refupa, nekuchengeteka, kupfuura kudzidziswa nemishonga inorema yakasimudzwa zvishoma nezvishoma. Izvi zvinozivikanwa se "simba rekudzidzisa" uye imwe nzira yakakosha yokudzidzisa inowanzoshandiswa nevatambi vanoedza kukudziridza kufamba kwakasimba - bhora, baseball, uye basketball kuva mienzaniso. Nokuda kwehutano hwemapfupa, kufamba kwakakurumidza kunofanirwa kugovera huwandu hwemapfupa kukurudzira kupfuura kukurumidza, kufamba kwakakura. Kana iwe uchida kuedza rudzi urwu rwekudzidziswa, mazano kubva kune unyanzvi simba mudzidzisi angave akachenjera kusvikira iwe uchinzwisisa zvidzidzo zvekudzidzisa simba.
Kurasikirwa Kwemapfupa Panguva Yokudya uye Kurasikirwa Kweutoro
Mimwe tsvakurudzo inoratidza kuti kana iwe uchinge uora uremu, huwandu hwemapfupa hunoderedzwa zvakare. Zvisinei, izvi zvinogona kudzivirirwa kana iwe uine kuyerwa-kutakura muviri uye uone kuti iwe unotora muwandu hunorayirwa hwekudya kaccium apo uchiderera pasi. Kunyangwe izvi zvichiitika, uye zvakadini, zvingave zvakasiyana kana iwe uri mukomana kana mukadzi uye panguva yekutangira-yekuenda kumwedzi.
Mashure-varume-menopausal avo vanorasikirwa nehutano nechingwa chete (pasina kurovedza muviri) uye vasina kudya kudya kwakakwana kwema calcium vanoita kunge vari pangozi panguva iyi yekurasikirwa kwechikamu.
Kupfupisa Kuvepa-Kuita Kuita Zvemishonga yeTet Health
Funga nezvemashoko makuru aya.
- Kazhinji pfupa rinokura risati rava nemakore makumi matatu nemakumi matatu muvarume nevakadzi. Ucheche uye utano hwekuyaruka hutakura muviri uye kudya kwakakwana kunodiwa kuti kuwedzere kuwanda kwemafupa munguva ino.
- Kudzivirira-kutakura muviri kwakafanana nekurema, kudzidzira nekukwira, gymnastics, kutamba kweaerobic uye danho uye mitambo yematunhu inobatsira kuchengetedza uye kudzivirira kurasikirwa kwepfupa kusvika pakukwegura. Kushambira, mabhasikoro, uye kutema hazvibatsiri nokuda kwechinangwa ichi kunyange zvazvo zvakakosha pamwoyo nepapap fitness.
- Zvokudya zvakakwana zve calcium, vitamini D uye zvichida vitamini k (kubva pamiriwo miriwo) zvinodiwa kuvaka masimba akasimba.
- Kudzidzira kwakakodzera hakungobatsiri kuchengeta masimba emapfupa, zvinopawo simba remasumbu uye kuenzanisa, izvo zvinogona kuderedza kuitika kwekuwa uye kuputsika.
- Kudya kwakanaka uye kuwedzera-kuitisa muviri kunofanira kutanga muhuduku uye kuramba uchikwegura kuti uwedzere kuwedzera kwemapfupa uye kudzivirira kuputika.
> Sources:
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> Vainionpaa A, Korpelainen R, Leppaluoto J, Jamsa T. Migumisiro yepamusoro-purogiramu yepamusoro pfupa remaminera emagetsi: chirongwa chisina kuongororwa chinotungamirirwa mumadzimai evanhu vanotungamira vana. Osteoporos Int. 2005 Feb; 16 (2): 191-7.
> Daly RM, Dunstan DW, Owen N, et al. Izvo zvakasimba-kudzivirira kudzivirira kudzivirira kuchengetedza bone masikati panguva yakawandisa kushaya kurasikirwa kwevanhu vakuru vakwegura vane uwandu hwechirwere cheshuga? Osteoporos Int. 2005 Dec; 16 (12): 1703-12.
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