Nigute ushobora kongera amagufwa buri munsi?

Kugabanuka kwamagufwa bizongera ibyago byo kuvunika.Umuntu amaze kumena igufwa, bizatera urukurikirane rwibibazo.Kubwibyo, kongera ubwinshi bwamagufwa byabaye ibintu bisanzwe kubantu bakuze ndetse nabasaza.

Kuva kumyitozo ngororamubiri, imirire, mubuzima, mubyukuri hari ibintu byinshi abantu bakora kumunsi bishobora gukoreshwa mugukomeza amagufwa yabo.Vuba aha, ibitangazamakuru bimwe byavuze muri make inama zifasha kuzamura ubwinshi bwamagufwa.Urashobora kwerekeza ku myitozo.

1. Witondere inyongera ya calcium mumirire

Ibiryo byiza byongera calcium ni amata.Mubyongeyeho, karisiyumu irimo sesame paste, kelp, tofu na shrimp yumye nayo ni ndende.Abahanga bakunze gukoresha uruhu rwa shrimp aho gukoresha glutamate ya monosodium mugihe batetse isupu kugirango bagere ku ngaruka zo kongera calcium.Isupu yamagufa ntishobora kongeramo calcium, cyane cyane isupu ya Laohuo Lao Guang ikunda kunywa, usibye kongera purine, ntishobora kongera calcium.Byongeye kandi, imboga zimwe na zimwe zirimo calcium.Imboga nka kungufu, keleti, kale, na seleri byose ni imboga zuzuza calcium zidashobora kwirengagizwa.Ntutekereze ko imboga zifite fibre gusa.

2. Kongera siporo yo hanze

Kora imyitozo myinshi yo hanze kandi wakire urumuri rwizuba kugirango uteze imbere vitamine D. Byongeye kandi, imyiteguro ya vitamine D nayo igira akamaro iyo ifashwe mukigereranyo.Uruhu rushobora gufasha umubiri wumuntu kubona vitamine D nyuma yo guhura nimirasire ya ultraviolet.Vitamine D irashobora guteza imbere kwinjiza calcium mu mubiri w'umuntu, igatera imbere mu magufa y'abana, kandi ikarinda neza osteoporose, rubagimpande ya rubagimpande n'izindi ndwara zishaje., Vitamine D nayo ikuraho ibidukikije byamaraso bibyimba.Kugeza ubu nta ntungamubiri zirwanya vitamine D mu kurwanya kanseri.

3. Gerageza imyitozo itwara ibiro

Abahanga bavuga ko kuvuka, gusaza, indwara n'urupfu, no gusaza kw'abantu ari amategeko agenga iterambere.Ntidushobora kubyirinda, ariko icyo dushobora gukora ni ugutinza umuvuduko wo gusaza, cyangwa kuzamura imibereho.Imyitozo ngororangingo ni bumwe mu buryo bwiza bwo kugabanya ubusaza.Imyitozo ubwayo irashobora kongera ubwinshi bwamagufwa nimbaraga, cyane cyane imyitozo itwara ibiro.Mugabanye kwandura indwara ziterwa no gusaza no kuzamura imibereho.

4. Mubisanzwe mukore igeragezwa ryubwinshi bwamagufwa na Pinyuan Ultraound bone densitometrie cyangwa ingufu ebyiri x ray absorptiometry bone densitometero (DXA Bone densitometer scan).kureba niba bafite amagufwa cyangwa osteoporose.