Zochita zambiri zolimbitsa thupi komanso vitamini D zingathandize odwala
Osteopenia imaimira kuperewera kwa minofu ya minofu, koma anthu omwe ali ndi matenda a osteopenia ayenera kugwira ntchito yathanzi ku zakudya zawo ndi miyambo yawo. Mungathe kutenga njira zosavuta kuti muthe mafupa anu akhale ochepetsetsa komanso osataya pang'onopang'ono mwa kuphunzira zambiri zokhudza matenda a osteopenia ndi mankhwala osteopenia .
Kusamalira ndi Kuteteza Osteopenia
- Zakudya: Mafupa anu amafunika kashiamu ndi zakudya zina kuti akhalebe olimba. Zomwe zimayambitsa izi ndi zachilengedwe: mkaka, mkaka, ndi ndiwo zamasamba. Mungathenso kutenga zakudya zowonjezera calcium , ngakhale mutayankhula ndi dokotala poyamba. Mavitamini ambiri a kashiamu amafunika kutengedwa ndi zina zowonjezereka kuti zikhale zothandiza (ndipo mitundu ina ya calcium imaposa ena).
- Kuchita masewera olimbitsa thupi: Zochita zolimbitsa thupi ndi zolimbitsa thupi zimalimbitsa mafupa anu. Kukweza zolemera, kuyenda, kuvina ndi chirichonse chomwe chimapangitsa kuti mafupa anu akhale olemera kumathandiza.
- Pewani Kusuta, Mowa ndi Zambiri: Kusuta, mowa kwambiri, caffeine komanso sodas zingagwiritse ntchito thupi lanu poyesa kupanga mafupa anu. Dulani mmbuyo pa izi.
- Vitamini D: Thupi lanu limafuna vitamin D wathanzi kuti imwani kashiamu. Mukhoza kusunga mavitamini D omwe mumakhala masentimita 15 tsiku ndi tsiku (manja ndi nkhope poyera) kapena kutenga vitamini D.
Pangani Maphungu Anu Asakanike
Anthu omwe ali ndi mafupa amphamvu, omwe ali ndi zaka 30 ali ndi chiopsezo chochepa kwambiri chokhala ndi osteopenia ndi matenda otupa mafupa. Nazi zinthu zosavuta zomwe mungachite kuti mudzipatse mwayi wabwino kwambiri wopewa osteopenia ndi matenda odwala matenda a m'mimba m'tsogolomu:
- Pezani calcium ndi vitamini D.
- Muzichita masewera olimbitsa thupi nthawi zambiri ndikuonetsetsa kuti zochitika zanu zimayika mafupa anu (kuthamanga ndi kukweza zolemera, mwachitsanzo, ndi zabwino kwa mafupa anu).
- Musasute. Kusuta kumavulaza mafupa anu.
- Pewani zakumwa za cola (chakudya ndi nthawi zonse). Zakumwa za Cola zimakhala ndi phosphoric acid, zomwe zingayambe kutaya kashiamu m'mapfupa anu.
- Musamamwe mowa kwambiri.
Kuteteza Falls
Choopsa chachikulu mu osteopenia ndi chiopsezo chowonjezereka chokhalira mchiuno kapena msana wanu ngati mutagwa.
Ngati mwapezeka kuti muli ndi osteopenia, samalirani kwambiri kuti musagwe. Pano pali zinthu zina zomwe mungachite kuti muchepetse vuto lanu lakugwa:
- Pewani kuyenda pamene kuli chisanu.
- Onetsetsani kuti nyumba yanu ili bwino.
- Ikani ma railings pafupi ndi bafa.
- Valani nsapato zomwe zimagwirizana bwino ndikuthandizani.
- Samalani pamene mukuyenda.
Zotsatira:
> Malamulo a National Osteoporosis Foundation. "Buku la chipatala choletsa kupewa ndi kuchiza matenda a mitsempha." Feb. 2008.
> MedlinePlus Medical Encyclopedia: "Kutsekula kwa Mitsempha"
> Osteopenia. Sundeep Khosla, MD, ndi L. Joseph Melton, III, MD, MPH New England Journal of Medicine . Vesi 356: 2293-2300. May 31, 2007.
> Malamulo a National Osteoporosis Foundation. "Buku la chipatala choletsa kupewa ndi kuchiza matenda a mitsempha." 2008.
> MedlinePlus Medical Encyclopedia: "Kuyesedwa kwa minofu ya mchere."