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Nzira Yekudzivirira Osteoporosis uye Kuchengeta Hutano Mabhonzo

 Osteoporosis chirwere chisingaperi chinoratidzwa nekuderera kwehutano hwemapfupa uye kuwedzera kwengozi yekutyoka kunobata vanhu vazhinji. Mabhonzo asina kusimba ane chekuita neosteoporosis anogona kukanganisa zvakanyanya hupenyu hwemunhu uye kuzvimiririra. Kunyange zvazvo osteoporosis inowanzoonekwa sehosha inobata vanhu vakuru, kunzwisisa zvinokonzeresa osteoporosis kwakakosha kudzivirira kuitika kwayo kana kuzvibata nemazvo. 

Chii Chinonzi Osteoporosis?

Osteoporosis, zvinoreva kuti "mapfupa ane porous," inoratidzwa nekurasikirwa kwefupa uye kuwanda. Kazhinji, muviri unogara uchipwanya mapfupa emapfupa ekare uye woatsiva nebhonzo idzva. Muvanhu vane osteoporosis, chiyero chekurasikirwa kwepfupa chinopfuura chiyero chekuumbwa kwemapfupa, zvichiita kuti mapfupa asina simba.

Osteoporosis inobata vakadzi vazhinji uye inowanzoitika kune vanhu vakuru, asi inogona kubata varume nevakuru vechidiki.

Kudzivirirwa uye kukurumidza kuona kwakakosha kudzora osteoporosis. Kuchengeta mararamiro ane utano, kusanganisira kudya kwakadzikama kwakapfuma mucalcium nevhitamini D, kurovedza muviri nguva dzose, uye kudzivisa kusvuta uye kunwa doro zvakanyanyisa, zvinogona kubatsira kuderedza ngozi yako yeosteoporosis.

Chii Chinonzi Osteoporosis?

Zvikonzero zveOsteoporosis 

Maminerari anodiwa pakuumbwa kwemapfupa anonyanya kuve calcium uye phosphorus. Calcium ndiyo imwe yezvivakwa zvikuru zvekuvaka bhonzo, ichipa simba nekuoma. Phosphorus ndiyo yechipiri inonyanya kukosha mineral mumapfupa. Pamwe chete necalcium, inoumba mineral salt yemapfupa, iyo inobatsira pakuumbwa nekuchengetedza mapfupa.

Zvikonzero zveOsteoporosis

Calcium ndicho chikafu chikuru chemapfupa, uko chinopa simba nekuoma. Mabhonzo ndiyo inonyanya kukosha calcium dziva mumuviri wemunhu. Kana muviri uchida calcium, mapfupa anogona kuburitsa calcium ions kusangana nezvimwe zvinodiwa zvemuviri. Kana kudya kwekarusiyamu kusina kukwana kana kuti muviri ukasatora calcium yakakwana kubva mukudya, kuumbwa kwemapfupa uye mapfupa emapfupa zvinogona kukanganiswa. Izvi zvinoita kuti mapfupa ave matete, zvoita kuti mapfupa asina kusimba atyoke nyore.

Izvi zvinotevera zvikonzero zvinotungamirira kuosteoporosis

●Zera uye Gender: Sezvatinokura, miviri yedu inowanzorasikirwa nemapfupa emapfupa nekukurumidza kupfuura yavanogona kuivaka patsva, zvichiita kuti zvishoma nezvishoma kuderera kwemapfupa. Kuderera uku kunonyanya kuoneka muvakadzi, kunyanya panguva yekuenda kumwedzi, apo mazinga eestrogen anoderera.

 ●Kuchinja kweHormonal: Vakadzi vanoona kuderera nokukurumidza kwemazinga eesrogen panguva yekuenda kumwedzi, izvo zvinowedzera kurasikirwa kwemapfupa. Kuderera kweesrogen, hormone inobatsira kuchengetedza kusimba kwemapfupa, inogona kukonzera osteoporosis muvakadzi mushure mekuenda kumwedzi.

●Kushaikwa kwekudya: Kushaikwa kweCalcium uye vhitamini D kunogona kukuvadza zvakanyanya hutano hwemapfupa uye kuwedzera njodzi yeosteoporosis.

●Mararamiro: Kushaikwa kwekuita basa rekuita uye kutakura uremu, kusadya kwakakwana kwecalcium nevhitamini D, kunwa doro zvakanyanya, kusvuta, kushandiswa kwenguva refu kwemamwe madhiragi (semuenzaniso, corticosteroids (prednisone)).

●Zvirwere zvisingaperi: Zvimwe zvirwere, senge rheumatoid arthritis uye chirwere chinoputika, zvinogona kuwedzera njodzi yekuvandudza osteoporosis.

●Nhoroondo yemhuri: Kuva nemhuri nhoroondo ye osteoporosis kunowedzera mikana yako yekuvandudza chirwere.

Zviratidzo zveOsteoporosis

Kunyange zvazvo osteoporosis yakanyarara mumasikirwo, inogona kuratidza muzviratidzo zvakawanda zvinoonekwa. Zvakajairika kurasikirwa nehurefu uye hunchback nekufamba kwenguva, inowanzozivikanwa se "queen hunchback". Kurwadziwa shure kana kurwadziwa kubva pakuputsika kwemusana kunogona kuitika.

Chimwe chiratidzo chikuru ndechekuwedzera kuwanda kwekuputsika, kunyanya mumawoko, mahudyu uye musana. Kutyoka uku kunogona kuitika kunyangwe kudonha kudiki kana kubonderana uye kunogona kukanganisa zvakanyanya kufamba kwemunhu uye hupenyu hwehupenyu.

Kurasikirwa uremu, kurasikirwa nechido, uye kuneta zviratidzo zvinogonawo kuratidza osteoporosis.

Ndeupi Mushonga Wakanyanya WeOsteoporosis? 

Zvokudya zvinodzivirira osteoporosis

Zvokudya zvakawanda zvinobatsira kusimbisa mapfupa uye kudzivirira osteoporosis:

●Mukaka, chizi uye yogati ndizvo zvakanakisa zviwanikwa zveiyi mineral, inopa calcium uye vhitamini D, iyo inobatsira kunyura kwecalcium. Kudya zvigadzirwa zvemukaka izvi nguva nenguva kunobatsira kuchengetedza mapfupa ako akasimba uye ane hutano.

 ●Miriwo yemashizha yakasvibira yakadai sepinashi, kare uye broccoli ine zvakasiyana-siyana zvevhitamini nemaminerari, kusanganisira vhitamini K, magnesium uye folic acid, izvo zvakaratidzwa kukurudzira hutano hwemapfupa. Kuwedzera miriwo yegirinhi yakawanda pakudya kwako kunogona kubatsira kudzivirira osteoporosis.

●Hove, kunyanya hove dzine mafuta dzakadai sesalmon, sardines uye mackerel, ine omega-3 fatty acids yakawanda. Inoita basa rinokosha mukuderedza kuzvimba nekuvandudza hutano hwemapfupa.

●Flaxseeds, chia mhodzi, maarumondi, uye walnuts ndiwo masosi e calcium, magnesium, phosphorus, uye mamwe mamineral akakosha. Yakapfuma mubhonzo-hutano-inosimudzira chikafu chinobatsira pakusimba kwemapfupa ese.

●Malegumes akadai sepizi, nyemba nebhinzi nhema ane calcium, zinc uye magnesium yakawanda. Izvi zvinovaka muviri zvakakosha pakuumbwa kwemapfupa uye zvinobatsira kudzivirira kurasikirwa kwemapfupa.

Kudya Kwakanaka uye Kwakagadzikana

Calcium Supplements uye Osteoporosis

Vanhu vazhinji vanogona kuwana imwe chiyero checalcium nekubatanidza zviri pamusoro osteoporosis-kudzivirira chikafu mukudya kwavo kwezuva nezuva. Zvisinei, kune vamwe vanodya miriwo kana vanhu vane chimiro chekudya chisina kukwana, kusakwanisa kuwedzera calcium yakakwana kunogona kukonzera kuitika kwe osteoporosis. Naizvozvo, calcium supplements inogona kunge iri sarudzo iri nani.

Paunosarudza calcium supplement, zvakakosha kufunga nezvemhando dzakasiyana-siyana dziripo. Iyo yakajairika fomu ndeye calcium carbonate, iyo zvakare yakachipa. Asi inoda acid yemudumbu kuti itore.Calcium L-threonate, kune rumwe rutivi, inoratidzira yakanakisa yekunyudza kugona. Izvi zvinowedzera kunyura kunovimbisa kuti yakawanda calcium inosvika pamapfupa, uye nekuwedzera, Calcium L-Threonate yakaratidzwa kuwedzera zvakanyanya calcium deposition mumapfupa, nekudaro ichiwedzera kusimba kwemapfupa uye simba. Calcium L-threonate inowedzera kuwanda kwemapfupa uye inobatsira kuita kuti mapfupa ave nesimba uye ane hutano.

Kunyange zvazvo calcium inowedzera inogona kubatsira kudzivirira nekugadzirisa osteoporosis, zvakakosha kuziva kuti haifaniri kutsiva kudya kune utano. Pamusoro pezvo, vhitamini D yakakosha pakutora calcium, saka kuwana zuva rakawanda kana kutora vhitamini D yekuwedzera kwakakosha.

Kurudzira hutano hwemapfupa uye majoini kuburikidza nekurovedza muviri

Kurudzira hutano hwemapfupa uye majoini kuburikidza nekurovedza muviri

Kurovedza Kunokurudzirwa KweOptimal Bone uye Joint Health:

●Maekisesaizi ekutakura uremu: Zviitwa zvinoda tsigiro yehuremu hwemuviri kurwisa simba rinokwevera zvinhu pasi, zvakaita sekufamba, kumhanya, kutamba, kana kufamba-famba, zvinobudirira zvikuru mukusimudzira hutano hwemapfupa. Aya maekisesaizi anobatsira kuvaka uye kuchengetedza kusimba kwemapfupa, kuderedza njodzi yako yeosteoporosis paunenge uchikura.

 ●Kudzidziswa kwesimba: Kusimudza zviremba, maekisesaizi ebhendi, kana kushandisa uremu michina inogona kuita zvinoshamisa kumapfupa ako nemajoini. Aya maekisesaizi anovaka simba remhasuru, iro rakanangana nehukama huri nani hwemapfupa. Nemhasuru dzakasimba dzinotsigira majoini, njodzi yekukuvara kwakabatana-yakabatana uye mamiriro anogona kuderedzwa zvakanyanya.

●Low-intensity exercise: Kune avo vanotambura nemarwadzo emajoini kana mamiriro akadai seArthritis, yakaderera-yakanyanya kurovedza muviri isarudzo yakanaka. Maekisesaizi akadai sekushambira, mvura aerobics, kuchovha bhasikoro, uye kushandisa elliptical muchina wakapfava pamajoini uku uchinyatso vandudza hutano hwemoyo nekufamba kwemajoini.

 ●Yoga uye Pilates: Kudzidzira yoga kana Pilates kunogona kuvandudza kushanduka uye simba, izvo zvinogona kubatsira mapfupa ako nemajoini. Aya maekisesaizi anotarisa pakuvandudza simba repakati, kubatana kwemuviri, kuenzanisa uye kuchinjika. Ivo zvakare vanosanganisira zvinyoro zvinyoro zvinogona kuderedza kuomarara kwemajoini uye kunatsiridza huwandu hwekufamba.

Gara uchiyeuka kudziya usati waita maekisesaizi kugadzirira tsandanyama dzako nemajoini kuti uite zvemuviri. Izvi zvinogona kunge zviri nyore sekufamba nekukurumidza kana kutambanudza zvinyoro. Saizvozvovo, kutonhora pasi nemwenje wakatambanudzwa mushure mekurovedza muviri kunogona kubatsira kudzivirira kurwadza kwetsandanyama uye kubatsira kubatana kupora.

Muchidimbu, nekubatanidza calcium supplements ne calcium-rich diet, kurovedza muviri nguva dzose, uye kudzivisa tsika dzinokuvadza, unogona kutora matanho anoshanda kuti uchengetedze mapfupa ako akasimba uye ane utano uye kudzivirira kufambira mberi kweosteoporosis.

Mubvunzo: Ndinogona kuwana calcium yakakwana uye vitamini D kuburikidza nekudya kwangu ndega?

A: Kunyange zvichikwanisika kuwana calcium nevhitamini D yakakwana kuburikidza nekudya chete, vamwe vanhu vangangoda zvekuwedzera kuti vasangane nezvinodiwa zvezuva nezuva. Zvinokurudzirwa kuonana nenyanzvi yezvehutano kuti uone kudiwa kwekuwedzera.

Mubvunzo: Ko osteoporosis inongori hanya nevanhu vakuru here?

A: Kunyange zvazvo osteoporosis inowanzoonekwa kune vakwegura vakuru, haisi nyaya yezera iri chete. Kuvaka nekuchengetedza mapfupa ane hutano kwakakosha muhupenyu hwese, uye kutora matanho ekudzivirira kukurumidza kunogona kuderedza zvakanyanya njodzi yeosteoporosis gare gare muhupenyu.

Disclaimer: Ichi chinyorwa ndechezvinangwa zveruzivo chete uye hachifanirwe kutorwa sezano rekurapa. Nguva dzose bvunza nyanzvi yezvehutano usati washandisa chero chekuwedzera kana kushandura hutano hwehutano hwako.

Nguva yekutumira: Sep-07-2023