Muri rusange, abantu batangira kwangirika amagufwa yabo kuva kumyaka 35, kandi uko bakuze, niko barwara osteoporose.Nyamara, ubwinshi bwamagufwa yurubyiruko rwinshi ruri hagati yimyaka 20 na 30 rumaze kuba hafi yurwego rwimyaka irenga 50.Umwaka utaha, bazaba bato kandi mugihe cyambere, none kuki hariho ikibazo cyubwinshi bwamagufwa?
Imbaraga zamagufa yumubiri wumuntu zigera kumasonga nka 30, hanyuma zinjira buhoro buhoro murwego rwo kwangirika, bishobora kuvugwa ko ari inzira yumubiri idasubirwaho.Igihe cyo gutesha agaciro nacyo gishobora gutera imbere cyane.
Nyuma yo gusuzuma umubiri ku rubyiruko rwinshi, batunguwe no kubona ko raporo yavuze "osteopenia" cyangwa "ndetse na osteoporose".Sinabura kwibaza: Ndi muto cyane, nigute nshobora kurwara osteoporose!?
Mubyukuri, birashoboka rwose.Ibi bifitanye isano nubuzima bugezweho: Abantu benshi batumiza gufata ibyokurya, kugura kumurongo kugura, gufata imodoka mugihe wasohotse, kujya kukazi hakiri kare no gutinda utabonye izuba, kandi indyo ntabwo iringaniye.Cyane cyane mubihe bishyushye ubungubu, kuguma murugo hamwe na konderasi yafunguye igihe cyose, biroroshye rwose kubitekerezaho ... Ariko osteoporose akiri muto nayo iterwa nibi.
Ingeso zawe mbi zo kurya zitera amagufwa yawe.
Mu myaka yashize, abarwayi ba osteoporose baragenda baba bato.Kubaho nabi no kurya nabi nko kunywa itabi, kunywa, kurara, akenshi kunywa ibinyobwa bya karubone, icyayi gikomeye, ikawa, no kudakora siporo byose bitera osteoporose.
Bimaze gutera imbere kurwego runaka, bizahinduka osteoporose.Iyo abarwayi barwaye osteoporose, abarwayi bakunze kuvunika, kandi mubihe bikomeye, barashobora guhagarika imitsi kandi bigatera imikorere mibi.
Impamvu zikunze gutera osteoporose ku rubyiruko rukuze:
Urubyiruko rwinshi rufite indyo iremereye kandi rukarya ibiryo byumunyu, ariko ntibazi ko calcium mumubiri wumuntu isohoka muminkari hamwe na sodium.Niba urya umunyu mwinshi, uzasohora sodium nyinshi mu nkari zawe, kandi gutakaza calcium mu mubiri wawe nabyo biziyongera bikwiranye.
Hariho kandi abagore benshi batakaza ibiro buhumyi kugirango bagumane ishusho yabo, barya bike kandi bafite ubwirakabiri bwigice, kandi badafite ibiryo bihagije bya proteine.Kubera iyo mpamvu, ntabwo biganisha ku mirire mibi gusa, ahubwo binagira ingaruka kumikurire niterambere ryamagufwa nubwinshi bwamagufwa.
Hariho kandi urubyiruko rwinshi rudakunda siporo, narwo ruzatera ingirangingo zamagufwa guhita zigabanya ubwinshi bwamagufwa.Kandi bamwe mu bagore bakunda ubwiza n'umweru batinya guhinduka kandi ntibashaka kwizuba ku zuba, nabyo bizagira ingaruka ku kwinjiza calcium.
Kunywa itabi ntabwo bigira ingaruka kumiterere yamagufwa gusa, ahubwo biganisha no kugabanuka kwubwinshi bwamagufwa.Kunywa inzoga nyinshi byangiza imikorere yumwijima, bizagira ingaruka kuri metabolisme ya vitamine D, idafasha metabolisme yamagufa.
Bamwe mu bagore bakunda ubwiza bafata ibinini byo kugabanya ibiro igihe kirekire kugirango bagumane imiterere, nabyo ni imyitozo iteye akaga.Imiti myinshi igabanya ibiro ifite umurimo wo kubuza kwinjiza.Byongeye kandi, abagore bamwe bafite ibinure bike mumubiri, bishobora gutera byoroshye indwara ya endocrine, kugabanya urugero rwa estrogene, kandi biganisha kuri osteoporose.
ikibazo kimwe mubyukuri birashobora gukumirwa kandi birashobora gukira.Igihe cyose "kwirinda hakiri kare, gutahura hakiri kare, no kuvurwa hakiri kare" birashobora kugabanya ibyago byindwara nka osteoporose.
1. Inyongera ya Kalisiyumu
Amagufa akenera calcium kugirango ikore.Iyo amagufwa yuzuye ari make, calcium igomba kongerwaho igihe.Birasabwa kunywa amata 300ml buri munsi, kuko buri 100ml yamata arimo 104mg ya calcium.Amata ntabwo afite calcium nyinshi gusa, ahubwo anayifata neza..
2. Imikino
Kugirango ukomeze, inzira nyamukuru nugukora siporo.Ugomba kwitabira siporo buri gihe, nko kugenda, kwiruka, cyangwa kujya muri siporo kugirango ukore imyitozo ikwiye.Ntugume murugo igihe cyose, jya guhumeka umwuka mwiza.Mubisanzwe, abantu bakunda fitness Nibyiza kuruta abadakunda gukora siporo.Birumvikana ko ubwinshi bwamagufwa bugomba kuba bwinshi.Kwitabira siporo birashobora guteza imbere ubwinshi bwamagufwa.
3. Kwiyuhagira izuba
Guhura nizuba neza birashobora guteza imbere synthesis ya vitamine D numubiri wumuntu ukoresheje urumuri rwizuba, kandi vitamine D irashobora guteza imbere kwinjiza no gukoresha calcium mumubiri wumuntu, kandi bigatera kwinjiza calcium mumagufwa.Byongeye kandi, amagi, ibiryo byo mu nyanja, n’ibikomoka ku mata ni isoko nziza ya vitamine D.
4. Igenzura ibiro byawe
Uburemere bukwiye ningirakamaro kumagufwa.Ibiro birenze urugero bizongera umutwaro kumagufa;kandi niba uburemere buri hasi cyane, amahirwe yo gutakaza amagufwa ararenze cyane mubisanzwe.Kubwibyo, nibyiza kugenzura uburemere murwego rusanzwe, ntabwo ibinure cyangwa binini.
5. Irinde ibinyobwa bya karubone
Fosifate mu binyobwa bya karubone birinda umubiri kwinjiza calcium, igabanya amagufwa.Noneho, gerageza kunywa ibinyobwa bike bya karubone.Ku magufa, amazi yubutare ninziza cyane, arimo mg 150 ya calcium kuri ml.Amazi ya minerval ntabwo amara inyota gusa, ahubwo arimo silikoni, nayo ifasha gukomera amagufwa.
Gukoresha Pinyuan Amagufwa densitometrie yo gupima ubucucike bwamagufwa.Bifite uburebure buhanitse kandi busubirwamo neza. D Pinyuan Amagufwa ya densitometero ni ugupima ubwinshi bwamagufwa cyangwa imbaraga zamagufa ya radiyo yabaturage na tibia.Nukwirinda osteoporose.Bikoreshwa mugupima amagufa yumuntu yumuntu mukuru / abana bingeri zose, Kandi akagaragaza ubwinshi bwamagufwa yamagufwa yumubiri wose, inzira yo gutahura ntabwo yibasira umubiri wumuntu, kandi irakwiriye kwerekanwa amagufwa yubucucike bwabantu bose.
Igihe cyo kohereza: Ukuboza-03-2022