Mmene Mungapewere Kutayika kwa Matenda ndi Kulemera kwa Thupi
Osteoporosis ndi matenda a mafupa omwe amakhudza amuna ndi akazi, makamaka amayi omwe amatha kupuma chifukwa estrogen imateteza kuteteza mafupa. Pofooka matenda, mafupa amakhala otupa ndi ofooka ndipo amakhala ndi chiopsezo chochulukira. Mawu akuti osteoporosis amatanthawuza "mafupa opusa," kumene porous kwenikweni amatanthawuza "zodzaza ndi mabowo" - ndipo molondola imatanthauzira chikhalidwe cha mafupa a osteoporotic.
Zochita Zolimbitsa Thupi Zimathandiza Kuteteza Osteoporosis
Kugwiritsa ntchito mtundu woyenerera wotchedwa "zolemetsa" kapena "kugwira ntchito yolemetsa," kumathandiza kuti mafupa akhale olimbitsa mwa kuchititsa minofu ndi matope kukoka pa mafupa, zomwe zimalimbikitsa maselo a mafupa kuti apange mafupa ambiri. Katundu pa mafupa amatha kupangidwa ndi kulemera kwa thupi lanu, monga kuthamanga kapena kuthamanga, kapena ndi zolemera zakunja monga zovunda kapena masewera olimbitsa thupi pulogalamu yolemetsa.
Ndipotu, kafukufuku akusonyeza kuti masewero olimbitsa thupi sangakhale olemetsa kokha koma amachitanso zochita zambiri. Izi zikutanthawuza kupereka minofu ku minofu ndi fupa monga momwe mungakhalire mutayendetsa phazi pansi ndikuyendetsa, kapena kukweza kapena kukanikiza mwadzidzidzi. Mwachibadwa, muyenera kuonetsetsa kuti mukuchita bwino motere.
Njira imodzi ya thanzi la mafupa ndi "mitsempha ya mafupa" kapena BMD mwachidule. Chingwe cha fupa kuti chiyese BMD ndi njira yophweka yomwe amaperekedwa ndi odokotala.
Kuchita Masewera olimbitsa Thupi Kumalepheretsa Mapiko a Madzi ndi Mafupa
Ngakhale mafupa amphamvu angakuthandizeni kuti mutha kutaya fractures ngati mutagwa, njira yabwino yodzitetezera ku kugwa kwa fractures sikuti ikhale yoyamba! Kusamalitsa ndi mphamvu ndizofunikira kuti mutetezedwe. Zochita zoyenera pamene tikulamba - monga kuphunzitsa kulemera - sikungothandiza kuti mafupa akhale ndi thanzi, zimateteza kugwa ndi kuphulika komanso kukulitsa mphamvu.
Mitundu Yabwino Yophunzitsira
Zonse zolimbitsa thupi zimapindulitsa thupi lanu lonse. Kuchita masewero olimbitsa thupi kumathandiza kwambiri kumanga mafupa. Nazi zitsanzo zina.
- Kuthamanga ndi kuthamanga
- Zojambulajambula
- Maphunziro a zowonongeka pamoto - sitepe, kuvina, ndi kupopera madzi
- Kupukuta kwasiyeso - zotupa, ma barbells, makina, zolemera thupi
- Masewera a masewera okhudza kuthamanga ndi kutaya - mpira wa mpira, mpira, baseball, softball, volleyball
- Masewera amodzi okhudza masewera othamanga
- Kuyenda (koma kosavuta kuposa kuthamanga kapena kuthamanga)
Zochita zochepa kwambiri za mafupa ndi:
- Kusambira kapena kumwa madzi aerobics
- MaseĊµera
- Zochita zina zochepa zolimbitsa thupi
Kumbukirani kuti kuchita masewera olimbitsa thupi kumagwiritsa ntchito thupi. Ndipo ngakhale kuti zambiri zomwe zimalepheretsa mafupa zimamveka m'chiuno ndi msana, kugwiritsa ntchito thupi lapamwamba ndi zolemetsa zolemetsa ndizofunikira kwambiri. Mikanda yosweka ndi manja kuchokera ku kugwa, pamene ife tikulamba, si zachilendo.
Talingalirani chenjezo ili lokhudza kupirira monga marathons, cross and triathlons ndi zina zoopsa zochita masewera olimbitsa thupi: Kuchita masewera olimbitsa thupi, makamaka kuchita masewera olimbitsa thupi, kungapangitse kuti amayi asagwiritse ntchito mitsempha ya mitsempha mwa kulepheretsa kusakanikirana ndi estrojeni ngati muli ndi calcium komanso mphamvu zonse za chakudya.
(Kutaya kwa masoka a estrogen ndiko chifukwa chachikulu cha kupweteka kwa mafupa kwa amayi pambuyo pa kutha kwa thupi.) Kuchita masewera olimbitsa thupi ndi othamanga, kutha kwa, kapena kukhala ndi nthawi zosasintha ndi chizindikiro chenjezo. Kuwonongeka kwa mafupa, kusokonezeka kwa kudya, ndi nthawi zosazolowereka zimatchedwa "wothamanga wa atsikana wamkazi". Izi sizitha kuchitika ngati pulogalamu yoyenera yophunzitsira komanso kusamala mosamala zakudya ndi zakudya zikuphatikizidwa mu ndondomeko yanu. Malangizo ochokera kwa odziwa masewera olimbitsa thupi ndi othandiza.
Zakudya Zabwino ndi Kuchita Zokwanira Mitsempha Yathanzi mu Ubwana ndi Achinyamata
Malo ambiri osungirako mafupa abwino amamangidwa muunyamata komanso asanakwanitse zaka 30.
Akazi akhoza kukhala ndi mwayi wokhala ndi maziko osakwanira pa nthawi ino kuposa amuna. Zakudya zokwanira za calcium, zakudya zabwino ndi zipatso zambiri ndi ndiwo zamasamba komanso zochita zolimbitsa thupi ndizo zofunika kwambiri kuti thupi lanu likhale lolimba mukamakula. Ndiye, ndi kupitiriza kuchita masewera olimbitsa thupi ukalamba - ndipo izi zimapita kuti amuna komanso mafupa amachepetsa kuchepa kungathe kusungidwa. Ngakhale amayi ali chidziwitso chachikulu cha matenda odwala matenda odwala matenda a mitsempha komanso kutsika kwa mafupa (osteopenia), amuna ena amavutika kwambiri ndi matendawa.
Ngakhale mutachita zinthu zonse zabwino mukamakula ndikukhala wamkulu, zikhalidwe zanu zomwe mumatengera - majini anu - akhoza kukupatsani mafupa omwe amayamba kudwala matenda otupa mafupa. Ichi ndi chifukwa chachikulu chothandizira kuti mukhale ndi moyo wathanzi popewera thanzi labwino la mafupa.
Kodi Calcium ndi Vitamini D Zambiri Zimandichititsa Chiyani?
Calcium. Kalisiyamu yomwe imalimbikitsa anthu akuluakulu, amuna ndi akazi, zaka 19 mpaka 50 ndi 1,000 milligrams tsiku lililonse, ndipo ndalama zambiri zimalimbikitsidwa kwa achinyamata ndi okalamba komanso pathupi. Mndandanda wa zolembedwera zoyenera ukupezeka kuchokera ku National Institutes of Health Calcium Factory, pambali pazinthu zina zamtengo wapatali zokhudzana ndi calcium komanso zomwe mungakwaniritse.
Ochita masewera kapena ochita masewera olimbitsa thupi samafuna kashiamu wambiri kusiyana ndi momwe akulimbikitsira muzitsogozo kapena oposa anthu omwe akukhalapo. Kuchita masewera olimbitsa thupi pamodzi ndi calcium yowonjezera kumagwirira ntchito pamodzi kuti lipititse patsogolo ubweya wa mafupa. Kumvetsera mwachidwi kufunika kokhala ndi calcium ndizofunikira zonse.
Vitamini D. Vitamini iyi imagwira ntchito pamodzi ndi calcium kumanga fupa. Kudyetsedwa kwa vitamini D kumagulu a mayiko 200 mpaka 600 tsiku lililonse kuyambira ubwana mpaka ukalamba. Akatswiri ena amanena kuti kudya kotereku ndi kotsika kwambiri. Zotsatira zake ndizakuti, muyeso wa vitamini D uli pansi pano. Magazini ya Vitamini D imapereka zambiri zambiri. Chofunika kwambiri chimafunika kumadera kumene dzuwa silikhala lochepa kapena m'mitundu yomwe zovala zonse zimavala, moteronso kuwala kwa dzuwa, komwe kumatulutsa vitamini D.
Vitamini K. Kupezeka mu ndiwo zamasamba, ndi vitamini wofunika kwambiri.
Mu maphunziro a zachipatala, kusuntha zolemera mwamsanga kwawonetsa phindu lalikulu kwa kupuma kwa mafupa, ndi chitetezo, kusiyana ndi kuphunzitsidwa ndi zolemetsa zowonongeka zonyamulidwa pang'onopang'ono. Izi zimadziwika kuti "mphamvu yophunzitsira" ndipo ndi mtundu wapadera wophunzitsira kulemera kumene amagwiritsidwa ntchito ndi othamanga akuyesera kuti apange kayendedwe kamphamvu - mpira, baseball, ndi basketball kukhala zitsanzo. Kuti asamakhale ndi thanzi labwino, kuyenda mofulumira kumawoneka kuti kumapangitsa kuti mafupa akhudzidwe kwambiri kusiyana ndi kuyenda mofulumira. Ngati mukufuna kuyesa maphunzirowa, malangizo ochokera kwa mphunzitsi wokhoza mphamvu akhoza kukhala anzeru mpaka mutamvetsa zofunikira za maphunziro a mphamvu.
Kutaya kwa Thupi Panthawi ya Kugonjetsa ndi Kutaya Kwambiri
Kafukufuku wina amasonyeza kuti pamene mutaya kulemera thupi, kuperewera kwa mafupa kumachepetsanso. Komabe, izi zikhoza kutetezedwa ngati mukuchita masewera olimbitsa thupi ndikuonetsetsa kuti mumatenga kalisiyamu yambiri yomwe mukuyendetsa. Kaya izi zikuchitika, komanso ndi zingati, zingakhale zosiyana ngati ndinu wamwamuna kapena wamkazi komanso zaka zapakati pa msambo.
Azimayi omwe amatha kutaya thupi ndi zakudya zokha (popanda kuchita masewera olimbitsa thupi) komanso omwe sagwiritsa ntchito kashiamu yowonjezera amaoneka kuti ali pachiopsezo panthawi imeneyi.
Kuphatikiza Zochita Zolimbitsa Thupi Zolimbitsa Thupi la Matenda
Taganizirani mfundo zazikulu izi.
- Ambiri amatupa amapezeka asanafike zaka 30 m'mabambo ndi abambo. Kuchita zolimbitsa thupi kwa ana komanso kuchitapo kanthu kwa achinyamata komanso kudya zakudya zoyenera kumafunika kuti pakhale kuchuluka kwa mafupa panthawiyi.
- Zochita zolimbitsa thupi monga kulemera kwa thupi, kuthamanga ndi kuthamanga, masewera olimbitsa thupi, kuvina kwa aerobic ndi masewera ndi masewera a timu ndi othandiza kusunga ndi kuteteza mafupa ku ukalamba. Kusambira, kuyendetsa njinga, ndi kugwedeza sizothandiza pa cholinga ichi ngakhale ziri zabwino kuti thupi ndi mapapu likhale labwino.
- Zakudya zokwanira za calcium, vitamini D komanso mwinamwake vitamini k (kuchokera ku ndiwo zamasamba) ndizofunikira kumanga mafupa amphamvu.
- Zochita zovomerezeka sizingathandize kuti thupi likhale lopanda mafupa, limaperekanso mphamvu zamthambo ndi zowonongeka, zomwe zingachepetse kugwa ndi kugwa kwa mafupa.
- Zakudya zoyenera komanso zolimbitsa thupi ziyenera kuyambira muubwana ndikupitirira ukalamba kuti ukhale wokwanira kwambiri.
> Zotsatira:
> Cussler EC, Going SB, Houtkooper LB, et al. Kugwiritsa ntchito mafupipafupi ndi kashiamu kumatchula kuti fupa la zaka makumi anayi limasintha kwa amayi omwe amatha kupha anthu. Osteoporos Int. 2005 Dec; 16 (12): 2129-41.
> Vainionpaa A, Korpelainen R, Leppaluoto J, Jamsa T. Zotsatira za masewera olimbitsa thupi pa fupa la mchere. Osteoporos Int. 2005 Feb; 16 (2): 191-7.
> Daly RM, Dunstan DW, Owen N, et al. Kodi kupititsa patsogolo mphamvu yopewera mphamvu kumapangitsa mafupa panthawi yochepa kulemera kwa akuluakulu olemera kwambiri odwala matenda a shuga? Osteoporos Int. 2005 Dec; 16 (12): 1703-12.
> Stengel SV, Kemmler W, Pintag R, et al. Maphunziro amphamvu ndi othandiza kwambiri kusiyana ndi kuphunzitsa mphamvu zothandiza kuti mchere ukhale wambiri. J Appl Physiol. 2005 Jul; 99 (1): 181-8.
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