I-Osteoporosis yisifo esiyinkimbinkimbi esithinteka yizici eziningi eziyingozi.Izinto eziyingozi zihlanganisa izici zofuzo kanye nezici zemvelo.Ukuphuka kwama-fractures kuyimiphumela emibi kakhulu ye-osteoporosis, futhi kunezici eziningi eziyingozi ezingavamile zamathambo nokuphuka.
Ngakho-ke, kuyadingeka ukunaka ukuhlonza izici eziyingozi ze-osteoporosis kanye nezinkinga zayo, ukuhlola amaqembu asengozini enkulu, ukuxilonga nokuvimbela i-osteoporosis ngokushesha ngangokunokwenzeka, nokunciphisa ukuvela kwe-fractures.
Izici eziyingozi ze-osteoporosis zihlukaniswe zibe izici ezingalawuleki nezilawulekayo.Lokhu kwakamuva kuhlanganisa indlela yokuphila engenampilo, izifo, nezidakamizwa.
Izici ezingalawuleki
Ikakhulukazi izinhlanga (ingozi ye-osteoporosis: abantu abamhlophe baphakeme kunabantu abaphuzi, futhi abaphuzi baphakeme kunabantu abamnyama), ukuguga, ukunqamuka kokuya esikhathini kwabesifazane, nomlando womndeni wokuphuka.
Isici sokulawula
Indlela yokuphila engenampilo: okuhlanganisa ukuvivinya umzimba kancane, ukubhema, ukuphuza ngokweqile, ukuphuza ngokweqile iziphuzo ezine-caffeine, ukungalingani kokudla okunempilo, ukudla amaprotheni ngokweqile noma anele, ukuntuleka kwe-calcium noma uvithamini D, ukudla okuphezulu kwe-sodium, kanye nezinga eliphansi lomzimba.
Ubani okhetha i-osteoporosis?
Odla ingxenye:
Ukuvela kwe-osteoporosis kunobudlelwane obuqondile kakhulu nezici ezimbili eziyinhloko, okungukuthi, i-calcium ne-vitamin D. Ukuntuleka kwe-calcium eyanele isikhathi eside kuyoholela ekuveleni kwe-osteoporosis.Umthombo oyinhloko we-calcium ekudleni ubisi olumsulwa, imikhiqizo kabhontshisi wesoya nemikhiqizo kabhontshisi wesoya Imifino enamahlamvu aluhlaza, ngakho-ke abantu abadliwa kancane kufanele baqaphele.Abantu abangaluphuzi ubisi kanye nabantu abangathandi ukudla imifino enamahlamvu aluhlaza kulula ukungenwa yi-osteoporosis.
Ilanga alibonakali isikhathi eside:
Kukhona nalabo abangakwazi ukubona ilanga emsebenzini wasendlini unyaka wonke, okuzoholela ekungeneni kwe-vitamin D emzimbeni, okubuye kube lula ukubangela i-osteoporosis.
ukuntula ukuzivocavoca
Abantu abangazivocavoci nabo bathambekele kakhulu ekubeni ne-osteoporosis, ngakho ukuvivinya umzimba okusesilinganisweni nsuku zonke kuwusizo kakhulu empilweni yamathambo.
Ithonya lama-hormone
Umthelela wamazinga ama-hormone emzimbeni ngemva kokunqamuka kokuya esikhathini ungabangela ukushesha kokulahlekelwa kwamathambo futhi kuthambekele kakhulu ekuguleni kwamathambo.
Nge-osteoporosis, abantu abaningi bazocabanga nge-calcium supplementation okokuqala ngqa, kodwa futhi badinga ezinye izinto ukuze baxhumanise futhi balinganise ukudla kwabo ukuze bafeze injongo efanelekile.
Khetha ukudla okuningi okucebile nge-calcium, njenge:
Ukudla kobisi: njengobisi, imikhiqizo yobisi, ushizi, ushizi, njll. (ungakhetha imikhiqizo enamafutha aphansi noma e-skimmed ukuze ugweme amafutha amaningi).
Imikhiqizo yasolwandle: ukudla kwasolwandle okudliwa amathambo noma amagobolondo, njengezinhlanzi zerayisi, izinhlanzi ezisiliva ezomisiwe nezimfanzi.
Izigaba zikabhontshisi: ipuleti tofu, engeza ubisi lwesoya lwe-calcium, inkukhu yemifino, amagatsha nesikhumba soqalo, njll.
Imifino: imifino eluhlaza emnyama, njengeklabishi, i-broccoli, inhliziyo yemifino, njll.
I-Nagua: njengama-alimondi ne-Zhilian
2. Gcina izinga elijwayelekile le-phosphorus
I-calcium ne-phosphorus yizitebele ezimbili, futhi eyodwa akufanele ibe ngaphansi.Ku-2: 1, i-calcium ne-phosphorus zifakwa kalula emathanjeni.Isilinganiso se-calcium ne-phosphorus esingakaze sibe khona sizothinta ukumuncwa kanye nokusetshenziswa kwe-calcium.Lapho i-calcium ne-phosphorus phosphorus, i-phosphorus ne-phosphorus izosetshenziswa.Ivolumu yamathambo enganele izoncishiswa.
3. Qinisekisa ukuthi uvithamini A, D kanye namaprotheni anele
Ukumuncwa kwe-calcium kuncike ekuhlanganyeleni kwabo;I-Vitamin A: isiza ukubala kwamathambo.I-Vitamin D: Isiza ukumunca i-calcium, njengeprotheni yesikhupha seqanda: indima ebalulekile ekumunceni nasekugcinweni kwe-calcium, kodwa hhayi ngokweqile.
4. Nciphisa ukudla okunosawoti omningi, njengezinhlanzi ezinosawoti kanye nesoso yesoya ukuze ucekele phansi i-calcium futhi ulahlekelwe.
5. Ungabhemi futhi ungaphuzi.
6 Phuza kancane iziphuzo ezine-caffeine njengekhofi netiye elinamandla.
Indlela yokuhlola ukuminyana kwethambo lomzimba
Ungaya endaweni yezokwelapha egxile ekuhloleni ukuminyana kwamathambo futhi usebenzise ithuluzi lokuhlola ukuminyana kwamathambo ukuze uhlole ukuminyana kwakho kwamathambo.
Ukuvimbela i-osteoporosis.Isetshenziselwa ukukala isimo samathambo omuntu kubantu abadala/izingane zabo bonke ubudala,Futhi ibonise ukuminyana kwamaminerali amathambo omzimba wonke, inqubo yokutholwa ayihlaseleki emzimbeni womuntu, futhi ilungele ukuhlolwa. ukuminyana kwamaminerali amathambo abo bonke abantu.
Ukuhlolwa kwe-peripheral forearm bone mineral density yizinga legolide lemboni
kusukela ezinganeni kuya emadodeni amadala kufanele banake ukuminyana kwamathambo abo
kusukela ezinganeni kuya emadodeni amadala kufanele banake ukuminyana kwamathambo abo
kumuntu omdala ukuminyana kwamathambo kuzothinta impilo nempilo yabo
kowesifazane okhulelwe ukuminyana kwamathambo kuthinta yena kanye nempilo ye-fatus
Isikhathi sokuthumela: Nov-05-2022