Pamakore makumi matatu iwe unosvika iyo yakakwira pfupa. Kana panguva ino kune isina kukwana pfupa kana kurasikirwa kwemahombekombe emapfupa kunoitika pazera rakatevera, unowedzera njodzi yekuvandudza mapfupa asina kusimba ari nyore kuputsa. Neraki, akawanda ekudya uye mararamiro anogona kukubatsira kuvaka mapfupa akasimba uye anovaponesa nezera. Heano nzira shanu dzekuchengetedza mapfupa ane hutano:
Idya miriwo yakawanda
Miriwo inobatsira mapfupa. Ndeimwe yeakanakisa masosi e vitamini c, iyo inomutsa kugadzirwa kwemasero kugadzira pfupa tishu. Uye zvakare, dzimwe fundo dzinoratidza kuti antioxidant mhedzisiro yeVitamini C inogona kuchengetedza masero emapfupa kubva mukukuvara. Miriwo inowedzerawo mabheti emuchadenga density, anozivikanwawo sepofu hwemapfupa. Bone Density chiratidzo cheCalcium uye zvimwe zvicherwa zvirimo mumapfupa ako. Uye osteopenia (yakaderera pfupa reuremu), uye osteoporosis (pfupa rinopedza) - idzi dzinotongwa dzakaratidzwa neakadzika pfupa desity.
Kuwedzerwa kwepamusoro kwegirini uye yero miriwo inobatanidzwa nekuwedzera mineralization yemapfupa muhucheche uye kuchengetedza pfupa rakawanda muvechidiki
Mufananidzo: Pasina Kurege.com.
Kudhirowa kwepamusoro kwegirini uye yero miriwo inobatanidzwa nekuwedzera manyoro emucheche muhuduku uye kuchengetedza mapfupa akawanda muvadiki. Izvo zvakawanikwawo kuti kushandiswa kwehuwandu hukuru hwemiriwo inobatsira vakadzi vakura. Kudzidza nevakadzi vanopfuura makore makumi mashanu kwakaratidza kuti avo vakashandisa hungwaru kazhinji, njodzi yeSosteoporosis ndeye 20% yakaderera pane iyo yevakadzi vasingawanzo kudya.
Ita Kuti Udzidzise Simba
Kuita mamwe marudzi ekurovedza muviri kuchakubatsira kuvaka nekuchengetedza mapfupa akasimba. Imwe yemhando dzakanakisa dzekuita zvePfupa zviitiko zvinoitwa nehuremu hwekudzidziswa kana yakanyanya kukanganisa, iyo inobatsira kuumbwa kwepfupa idzva. Tsvagurudzo kuvana, kusanganisira Type 1 chirwere cheshuga, yakaratidza kuti rudzi urwu rwechiitiko runowedzera huwandu hwemapfupa akagadzirwa panguva yekukura kwepamusoro kwemapfupa. Mukuwedzera, inogona kubatsira zvakanyanya kudzivirira kurasikirwa kwepfupa muvakuru. Zvidzidzo zvevakadzi nevakadzi vakuru nevakadzi vakaita zviyero zvine migariro, zvakaratidza kuwedzera kwemichero kwemapfupa, simba uye saizi yemapfupa, pamwe nekuderera kwepopota dzevhu uye kuzvimba.
Peta zvakakwana mapuroteni
Kuwana huwandu hwemapuroteni anodiwa kuti muviri wako wakakosha kune hutano hwepa pfupa. Muchokwadi, anenge 50% ye pfupa rine mapuroteni. Vanotsvagurudza vanoshuma kuti Low Protein Intake inodzora Calcium, uye inogona zvakare kubata chiyero chekuumbwa nekuparadza mapfupa.
Nekudaro, kutya kwairatidzwa kuti nekudya kune zvemukati zvakakwirira zveCalcium mapuroteni akashambidzwa kunze kwemapfupa kuti aratidze acidiity yakawedzera. Zvakangodaro, zvidzidzo zvakaratidza kuti izvi hazviitike muvanhu vanodya kusvika zana emapuroteni emapuroteni pazuva kana iri pakati nepakati pekudyara chikafu uye chakakwana calcium chinwiwa.
Idya yakakwirira calcium zvigadzirwa
Calcium ndiyo inonyanya kukosha mineral yehutano hwepa pfupa, uye iyi ndiyo inonakidza mineral yaive mumapfupa ako. Sezvo masero echeche echeche ekare anogara aparadzwa uye akatsiviwa new, zvakakosha kuti utore calcium zuva nezuva kuti udzivirire chimiro uye simba remapfupa. Iyo calcium yeRSNP ndeye 1000 MG pazuva revanhu vazhinji, kunyangwe vechidiki vachidikanwa 1300 mg, uye vakadzi vekare vanoda 1200 mg.
Nekudaro, iyo huwandu hwe calcium iyo inotora chaizvo muviri wako inogona kusiyana zvakanyanya. Sezvineiwo, kana iwe ukadya chikafu chine anopfuura 500 mg ye calcium, muviri wako uchave uri mudiki kwazvo pane kana iwe ukapedza huwandu hushoma. Naizvozvo, zviri nani kugovera calcium nguva mukati mezuva, kuwedzera chigadzirwa chimwe chete neyakawisira yeCalcium kubva pane iyi runyorwa kuenda kune imwe neimwe yekudya. Zviri nani kuwana calcium kubva kune zvigadzirwa, uye kwete kubva pakuwedzera. Chidzidzo cheMakore gumi chazvino chinosanganisira vanhu 1567 vakaratidza kuti, kunyangwe kushandurwa kwepamhepo kubva pane zvigadzirwa kunoderedza njodzi yemwoyo chirwere chemoyo, avo vakatora Calcium vanowedzera, njodzi yemoyo yakanga iri 22% yakakwira.
Shandisa yakawanda vitamini D uye vitamini K
Vitamini D uye vitamini K inonyanya kukosha pakusimbiswa kwepfupa. Vitamin D anotamba mashoma mabasa muhutano hwepa pfupa, kusanganisira kubatsira muviri kuti utore calcium. Kubudirira kwemazita eropa kweanenge 30 ng / ml (75 nmol / l) inokurudzirwa kuchengetedzwa kubva kuOsteopenisia, osteoporosis uye zvimwe zvirwere zvepfupa. Chokwadi, zvidzidzo zvakaratidza kuti vana nevakuru vane huwandu hwepasi re vitamini D, semubvumirano, vane huwandu hwepfupa hwekurasikirwa nekurasikirwa nengozi pane vanhu vanozviwanira muhuwandu hwakaringana. Nehurombo, vitamin D kushomeka kwakajairika, vanenge bhiriyoni imwe chete vanhu vari kutambudzika kubva kwaari pasirese.
Vitamini D Kushomeka Kwakanyanya, Vanenge bhiriyoni imwe chete vanhu vari kutambudzika narwo pasi rese.
Mufananidzo: Pasina Kurege.com.
Iwe unogona kuwana zvakakwana vitamini D kuburikidza nezuva uye zvigadzirwa zvakaita sehove yemafuta, chiropa uye chechizi. Nekudaro, vanhu vazhinji vanofanirwa kutora kusvika kune zviuru zviviri vitamin D kuchengetedza huwandu hwakakwana. Vitamini K2 Inotsigira Hutano Hutano, Shanduko Oostocalcin, Protein Inobatanidzwa mukuumbwa kwemapfupa. Uku kushandurwa kunobvumidza Onteocalcin kusunga kune zvipfupi zvicherwa uye zvinobatsira kudzivirira kurasikirwa kwe calcium kubva pamapfupa.