Osteoporosis ndi thanzi limene mafupa anu afooka. Pali zifukwa zingapo zoopsya kuphatikizapo kugonana (kumawonekera kawirikawiri kwa amayi), zaka (zambiri zomwe zimachitika mukakula), ndi kukula kwa thupi (anthu ochepa ndi ochepa kwambiri ali pangozi yaikulu). Mbiri ya banja ndi fuko ndizofunika, komanso -zofala kwambiri ku Caucasus ndi Asiya. Koma zakudya zanu zingasokonezenso chiopsezo chanu.
Kodi Mkaka Womwa Umachepetsa Kuopsa Kwanga Kufooka kwa Mitsempha?
Mwinamwake. Mkaka ndi zakudya zina za mkaka zili ndi calcium. Anthu ambiri sapeza zakudya zokwanira za calcium, kotero kuwonjezera mkaka kapena ma yogulo awiri ku zakudya zanu. Zakudya zina za mkaka zili ndi kirimu wowawasa, kirimu kapena tchizi.
Sankhani mkaka wotsika kapena wosakhala mafuta ndi mkaka nthawi iliyonse yomwe mungathe kupewa mafuta owonjezera ndi mafuta odzaza. Kapena sankhani mkaka wa soy, amondi kapena mkaka wa calcium.
Anthu ena amakhulupirira kuti mkaka umachotsa calcium mafupa anu chifukwa amachititsa thupi kukhala losavuta, koma izi si zoona.
Sindimakonda Mkaka, Ndingatani Kuti Ndipeze Kashiki Yokwanira?
Mukhoza kutenga zakudya zowonjezera calcium, kapena kudya zakudya zomwe zakhala zikuwonjezera calcium monga madzi a mchere wa lalanje kapena chakudya cham'mawa. Nsomba zam'chitini ndi mafupa ndizochokera kumalo osakhala mkaka wa calcium, ndipo masamba ambiri amdima amakhala ndi calcium. Ngati mwasankha kutenga zowonjezereka, onetsetsani kuti mukutsatira mauthenga a mlingo pa lemba kapena kuyankhula ndi wothandizira zaumoyo za momwe mungathere.
Kodi Zakudya Zina Zingathandize Bwanji Kuthetsa Matenda Osteoporosis?
Mbewu yamdima yobiriwira ndi masamba imakhala ndi calcium, ndipo imakhalanso ndi vitamini K abwino, omwe ndi ofunikira mafupa abwino. Mtedza, mbewu, ndi mbewu zonse zimapereka magnesium, yomwe ndi mineral ina yofunikira kuti mafupa akhale abwino.
Kodi ndiyenera kutenga Magnesium kapena Vitamin K Supplements, Too?
Mwinamwake ayi. Ndibwino kuti mutenge zakudya zimenezi kuchokera ku zakudya. Zofukufuku sizikutanthauza kuti kutenga magnesiamu kapena vitamini K mu mawonekedwe owonjezera kudzakuthandizani kuti mukhale ndi thanzi la mafupa. Zakudya zambiri zomwe zili ndi vitamini K komanso magnesium ndizofunikira pa thanzi lanu.
Kodi Vitamini D Amathandiza Bwanji?
Vitamini D imathandiza katemera wanu kumatenga calcium kuchokera ku zakudya komanso zakudya zowonjezera zakudya. Thupi lanu limapangitsa vitamini D pamene khungu lanu limakhala ndi dzuwa. Pali zakudya zambiri zomwe zimakhala ndi mavitamini, koma mavitamini ali ndi mavitamini D. Ziliponso ngati zakudya zowonjezera, kaya zokha kapena zogwirizana ndi calcium.
Kodi Ndiyenera Kuteteza Sodium?
Mwina. Sodium yochulukitsa kuchuluka kwa calcium excreted mu mkodzo wanu. Kudzera chakudya cha DASH (Zakudya Zakudya ndi Kuchepetsa Kuthamanga Kwambiri) kungachepetse kutaya kwa fupa. Koma sizowoneka ngati zotsatira zake zimakhala chifukwa chodya sodium kapena kuchepetsa potaziyamu, zomwe zimateteza mafupa ku calcium.
Kodi Kudya Mapulotini Owonjezera Kudzakhala Pangozi Yanga Yopseza Mafupa?
Mwinamwake ayi. Anthu ena amakhulupirira kuti kudya zakudya zambiri (makamaka mapuloteni a nyama) zimapangitsa thupi lanu kumasula calcium mafupa anu. Koma kafufuzidwe kafukufuku amasonyeza kuti zakudya zamapuloteni zimapangitsanso kuwonjezeka kwa calcium, zomwe zimawoneka kuti zanyalanyaza kutayika kwa kashiamu.
Mwinamwake simukufunika kuonjezera chakudya chanu cha mapuloteni chifukwa anthu ambiri amapeza kuchuluka kwa chakudya, koma kudya mapuloteni ambiri sikungapweteke mafupa anu.
Kodi Mumamwa Mowa Mwachangu?
Maphunziro owonetsetsa akuwonetsa mgwirizano pakati pa zakumwa zakumwa zoziziritsa kukhosi komanso chiopsezo chachikulu cha osteoporosis. Anthu ena amakhala ndi mantha chifukwa cha caffeine kapena phosphoric acid omwe amapezeka mu zakumwa zofewa monga carbonated cola, koma mwina chifukwa cha anthu kumwa mowa m'malo mwa mkaka. Ndikofunika kuzindikira kuti ngakhale kuti sangakhale oipa kwa mafupa anu, zakumwa zoledzeretsa zilibe ubwino uliwonse wa thanzi.
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