Kuwedzera kurovedza muviri uye vitamini D zvinogona kubatsira varwere
Osteopenia inomiririra kurasikirwa kwefupa remaminetsi, asi vanhu vane osteopenia vanofanira kushanda bone utano mukudya kwavo uye mararamiro emitambo. Iwe unogona kutora matanho ari nyore kubatsira kubatsira mapfupa ako kuti arambe akaine utano hwakanaka uye anonoka kurasikirwa nemapfupa nekudzidza zvakawanda nezve osteopenia diagnosis uye osteopenia mishonga .
Kutarisira uye Kudzivirira Osteopenia
- Zvokudya: Mapfupa ako anoda calcium nemamwe mishonga kuti arambe akasimba. Izvo zvakanakisa zvinobva kune izvi ndezvezvisikwa: mukaka, mishonga yemiti, nemiriwo miriwo. Iwe unogonawo kutora calcium supplements , kunyange iwe uchifanira kutaura nachiremba wako kutanga. Mazhinji e-calcium anowedzera kudikanwa kutorwa nemamwe majekiseni kuti ave akabudirira (uye mamwe marudzi e calcium ari nani pane mamwe).
- Kudzidzira: Kuita muviri kunorema uye kudzivirira maitiro kunomutsa mapfupa ako kuti ave nesimba. Kusimudza zvisikwa, kufamba, kutamba uye chero chinhu chinowedzera kuisa pamapfupa ako chichabatsira.
- Dzivisa Kusvuta, Doro uye Zvakawanda: Kusvuta, doro rakawanda, caffeine uye kunyange sodas inogona kushanda pamuviri wako sezvaunoedza kuvaka mapfupa ako. Dzokera pane izvi.
- Vitamini D: Muviri wako unoda mavitamini D ane utano hwakanaka kuti uwane calcium. Iwe unogona kuchengetedza mazana ako eVithamini D nekushandisa kwemaminitsi gumi nemashanu muzuva zuva nezuva (maoko uye chiso zvakaratidzwa) kana kutora vitamini D kuwedzera.
Ita Mabheti Ako Akavhara
Vanhu vane mapfupa akasimba, mapfupa ari nemakore makumi matatu ekupedzisira vane dambudziko duku kudarika osteopenia uye osteoporosis. Hezvino zvimwe zvinhu zviri nyore zvaungaita kuti uzvipe iwe mukanano wakanakisisa wekugona kudzivisa osteopenia uye osteoporosis munguva yako yemberi:
- Wana zvakakwana calcium uye vitamini D.
- Ita zvekudzidzira kakawanda uye iva nechokwadi chokuti maitiro ako akaisa mamwe masimba pamapfupa ako (kumhanya nekusimudza zviyereso, somuenzaniso, zvakanaka kumapfupa ako).
- Usasvuta. Kusvuta kunokuvadza mapfupa ako.
- Dzivisa cola kunwa (kudya uye kugara). Cola zvinodha zvine phosphoric acid mavari, izvo zvinogona kukurumidza kurasikirwa kwe calcium mumapfupa ako.
- Usanwa doro rakawandisa.
Kuchengetedza Falls
Dambudziko guru mu osteopenia ndiyo ngozi inowedzera yekuputika hup kana musana wako kana iwe ukawa.
Kana iwe wakamboonekwa uine osteopenia, nyatsotarisira kudzivirira kuwira. Heano zvimwe zvinhu zvinowanzogadziriswa zvaunogona kuita kuderedza ngozi yako yokuwa:
- Dzivisa kufamba kana chiri chando.
- Iva nechokwadi chokuti imba yako yakazara zvakanaka.
- Isai tereti pedyo nebhagi.
- Kupfeka shangu dzakakodzana zvakanaka uye kupa rubatsiro.
- Teerera paunenge uchifamba.
Sources:
> National Osteoporosis Foundation. "Muongorori weChipiri wekudzivirira nekurapa kweOsteoporosis." Feb. 2008.
> MedlinePlus Medical Encyclopedia: "Osteoporosis"
> Osteopenia. Sundeep Khosla, MD, naL. Joseph Melton, III, MD, MPH New England Journal of Medicine . Bhuku 356: 2293-2300. May 31, 2007.
> National Osteoporosis Foundation. "Muongorori weChipiri wekudzivirira nekurapa kweOsteoporosis." 2008.
> MedlinePlus Medical Encyclopedia: "Bone inonzi mineral test test."