Amagufwa ni umugongo wumubiri wumuntu.Iyo osteoporose imaze kubaho, bizagira ibyago byo gusenyuka igihe icyo aricyo cyose, kimwe no gusenyuka kw'ikiraro!Kubwamahirwe, osteoporose, nubwo iteye ubwoba, nindwara idakira!
Kimwe mu bintu bitera osteoporose ni ukubura calcium.Kalisiyumu yuzuye ni inzira ndende.Abana bakeneye calcium kugirango bateze imbere amagufwa, kandi abantu bakuru nabasaza bakeneye calcium kugirango birinde osteoporose.
Impeshyi nigihe cyiza cyo kongeramo calcium.Muri iki gihe, ubushobozi bwumubiri bwo kwinjiza no gukoresha calcium nabwo buratera imbere bikwiranye, ariko igitera osteoporose ntabwo cyoroshye nko kubura calcium!
Niki gitera rwose osteoporose, kandi ikazana iterabwoba rikomeye kumubiri?Iga ibyerekeye:
01
imisemburo ya hormone
Niba sisitemu ya endocrine yumubiri idahungabanye, bizagira ingaruka zikomeye kumubiri, kandi bizanatuma habaho kubura cyangwa kutaringaniza imisemburo yimibonano mpuzabitsina, kandi bizanatuma mu buryo butaziguye igabanuka rya sintezamubiri ya poroteyine, bityo bikagira ingaruka kuri synthesis ya matrix matrix, izarushaho kugabanya imikorere ya selile.Ubushobozi bwumubiri bwo gufata calcium nabwo buragabanuka.
02
imirire mibi
Ubugimbi nicyiciro cyiza cyiterambere ryumubiri, kandi indyo ya buri munsi igira uruhare runini mugukura kumubiri.Iyo habuze calcium ya calcium cyangwa poroteyine idahagije, bizatera ihungabana ryimiterere yamagufwa, kandi abantu babuze vitamine C ubwabo nabo bazagabanya kugabanuka kwa matrix.
03
Kurinda izuba cyane
Turashobora kubona vitamine D dusunika izuba buri munsi, ariko ubu umubare wabantu bakunda ubwiza uragenda wiyongera.Usibye gushiraho izuba, bafata parasol mugihe basohotse.Ubu buryo, imirasire ya ultraviolet irahagarikwa, kandi vitamine D iboneka mumubiri iragabanuka.Kugabanuka kwa vitamine D birashobora gutera kwangirika kwa matrix.
04
kudakora imyitozo igihe kirekire
Urubyiruko rwinshi muri iki gihe rwose ni umunebwe murugo.Bararyama umunsi wose, cyangwa bicaye umwanya muremure.Kubura imyitozo ngororamubiri bizatuma igabanuka ryubwinshi bwamagufwa hamwe na atrophy yimitsi, ari nako bizatera igabanuka ryibikorwa byingirabuzimafatizo.gutera osteoporose.
05
Ibinyobwa bya karubone
Muri iki gihe, abantu benshi ntibakunda kunywa amazi kandi bahitamo kunywa ibinyobwa bya karubone, ariko icyo batazi nuko aside fosifori irimo ibinyobwa bya karubone ishobora gutuma calcium yamagufa mumubiri ikomeza kubura.Niba bifata igihe kirekire, amagufwa azavunika cyane.Noneho, biroroshye kurwara osteoporose.
gukumira
Osteoporose nayo igomba kwitondera gukosora ingeso mbi zo kubaho
Kunywa itabi: ntabwo bigira ingaruka ku kwinjiza calcium mu mara gusa, ahubwo binatera mu buryo butaziguye gutakaza amagufwa mu magufa;
Ubusinzi: Inzoga nyinshi zangiza umwijima kandi zigira ingaruka ku buryo butaziguye synthesis ya vitamine D mu mubiri;irashobora kandi kugira ingaruka kuri synthesis yindi misemburo mumubiri, iganisha ku buryo butaziguye osteoporose;
Cafeine: Kunywa ikawa nyinshi, icyayi gikomeye, Coca-Cola, nibindi, bizatera gufata kafeyine nyinshi kandi byongere gusohora calcium;
Ibiyobyabwenge: Gukoresha igihe kirekire imiti igabanya ubukana, imiti igabanya ubukana, heparin nindi miti irashobora gutera osteoporose.
Urufunguzo rwo kwirinda osteoporose: imirire + izuba + imyitozo
1. Imirire: Indyo yuzuye kandi yuzuye irashobora guteza imbere amagufwa hamwe na calcium
Kalisiyumu ikungahaye: Kurya ibiryo bikungahaye kuri calcium, gufata neza ni 800mg kumunsi;abagore batwite n'abagore bonsa bagomba kongeramo calcium muburyo bukwiye ukurikije amabwiriza ya muganga;
Umunyu muke: Sodium ikabije izongera gusohora calcium, bikaviramo gutakaza calcium, kandi birasabwa indyo yoroheje n'umunyu muke;
Ingano ikwiye ya poroteyine: Poroteyine ni ikintu cy'ibanze cy'amagufwa, ariko gufata cyane bizongera gusohora calcium.Birasabwa kugira proteine ikwiye;
Vitamine zitandukanye: vitamine C, vitamine D, vitamine K, n'ibindi byose ni ingirakamaro mu gushira umunyu wa calcium mu magufa no kunoza imbaraga z'amagufwa.
2. Imirasire y'izuba: izuba rifasha guhuza vitamine D kandi bigatera kwinjiza calcium no kuyikoresha
Vitamine D igira uruhare runini mu kwinjiza no gukoresha calcium n'umubiri w'umuntu, ariko ibirimo vitamine D mu biribwa bisanzwe ni bike cyane, bidashobora guhaza ibyo umubiri w'umuntu ukeneye na gato, n'imirasire ya ultraviolet ku zuba irashobora guhindura cholesterol munsi yuruhu muri vitamine D, Hindura ibyo kubura!
Menya ko niba ukoresheje ikirahuri mumazu, cyangwa ugashyiraho izuba ryizuba cyangwa ugashyigikira parasol hanze, imirasire ya ultraviolet izinjira mubwinshi, kandi ntabwo izagira uruhare rwayo!
3. Imyitozo ngororamubiri: Imyitozo ngororamubiri itwara ibiro ituma umubiri wunguka kandi ukagumana imbaraga nyinshi zamagufwa
Imyitozo ngororamubiri itwara ibiro ishyira igitutu gikwiye ku magufa, ashobora kwiyongera no kugumana ibirimo imyunyu ngugu nk'umunyu wa calcium mu magufa kandi bikongerera imbaraga amagufwa;muburyo bunyuranye, mugihe habuze imyitozo ngororamubiri (nk'abarwayi baryamye igihe kinini cyangwa nyuma yo kuvunika), calcium mu mubiri iziyongera buhoro buhoro.Gutakaza imbaraga zamagufa nabyo biragabanuka.
Imyitozo ngororangingo isanzwe irashobora kandi kongera imbaraga zimitsi, kunoza imikoranire yumubiri, gutuma abageze mu za bukuru ndetse nabasaza badakunda kugwa, kandi bikagabanya impanuka nkimvune.
Kwibutsa: Kwirinda osteoporose ntabwo ari ikibazo cyabantu bageze mu za bukuru ndetse n’abasaza gusa, bigomba gukumirwa vuba bishoboka kandi birebire!Usibye gusuzuma ibintu byavuzwe haruguru, birakenewe kandi gukoresha inkomoko ya ultrasound absorptiometry cyangwa ingufu ebyiri-X-ray absorptiometry kugirango isuzume ubwinshi bwamagufwa yamagufwa mugihe gikwiye, kugirango bigerweho hakiri kare no kuvurwa hakiri kare.
Igihe cyo kohereza: Ukwakira-14-2022