Chii Chinonzi Osteoporosis, Sei Ichichiitika? Osteoporosis Zviratidzo uye Kurapa

Osteoporosis zvinoreva osteoporosis. Chirwere chemapfupa chinokonzera kupera simba kwemapfupa uye kuderera kweskeletal density. Nemhaka yokuti chirwere chinonetesa mapfupa, chinoerekana chaita kuti agone kuputsika. Zvakaipisisa, zviratidzo zve osteoporosis hazvizviratidzi. Chirwere chinopfuurira pasina kurwadziwa. Hazvionekwi kusvikira mapfupa atyoka.

Mushonga wakanakisa weosteoporosis kudzivirira. Sei? Iwe unogona kuwana zvese zvaunoshamisika nezve osteoporosis mune yedu chinyorwa. Ngatitange nyaya izvozvi. 

Chii chinonzi osteoporosis?

Izwi rokuti osteoporosis rinoreva "porous bone". Chirwere chinoitika semugumisiro wekuti muviri unorasikirwa nemapfupa. Inoderedza mapfupa uye inowedzera njodzi yekuputsika kusingatarisirwi.

Chirwere ichi chinowanzoitika kune vakadzi vanopfuura makore makumi mashanu. Asi zvinogonawo kuitika muvakadzi vaduku nevarume. 

Osteoporotic mapfupa ane matishu asina kujairika kana achionekwa pasi pemaikorosikopu. Makomba maduku kana nzvimbo dzisina simba mumapfupa dzinokonzera osteoporosis. 

Chinotyisa pachirwere ichi ndechekuti hachiratidzi zviratidzo uye chinoenda chisingaoneki kusvika mapfupa atyoka. Zvizhinji zvekutyoka uku kutsemuka kwehudyu, wrist, uye musana.

Ndeupi musiyano uripo pakati peosteoporosis uye osteopenia? 

Osteopenia, kunyange zvazvo isiri yakakomba seosteoporosis, chirwere chinokonzera kurasikirwa kwemapfupa uye kupera simba kwemapfupa. Mamiriro ese ari maviri anoongororwa nefupa remaminerari density. Muchimiro chayo chakareruka, tinogona kutsanangura musiyano pakati peosteoporosis uye osteopenia sezvinotevera: Osteopenia ndiyo nhanho yekutanga yeosteoporosis. Kana osteopenia ikasarapwa, osteoporosis inoitika.

Ndiani anowana osteoporosis?

Zvinofungidzirwa kuti vanhu vanosvika mamiriyoni mazana maviri pasi rose vane osteoporosis. Kunyange zvazvo ichiitika muvarume nevakadzi, vakadzi vane mukana wakapetwa kana kupfuura varume wokuva nechirwere ichi. 

Mushure memakore makumi mashanu, mumwe muvakadzi vaviri uye mumwe muvarume vana vachasangana neosteoporosis-inoenderana nekutyoka muhupenyu hwavo. Imwe 50% ine low bone density. Kuderera kwepfupa kunowedzera mukana wekuita osteoporosis. Izvi zvinonziwo osteopenia.

Chii chinokonzera osteoporosis?

Mapfupa edu anoumbwa nenyama mhenyu uye inokura. Mukati mebhonzo rine utano hunoita sechipanje. Nzvimbo iyi inonzi trabecular bone. Goko rekunze, rinosanganisira bhonzo rakakora, rinotenderedza bhonzo respongi. Iri goko rakaomarara rinonzi cortical bone.

Kana osteoporosis ikaitika, maburi ari muchipanje anowedzera uye anowedzera nhamba nekufamba kwenguva. Izvi zvinoderedza chimiro chemukati chebhonzo. Mabhonzo anodzivirira nhengo dzinokosha dzinotsigira muviri. Mabhonzo anochengetawo calcium nemamwe mamineral. Apo muviri unoda calcium, pfupa rinoputsika uye rinovakwazve. Kuita uku, kunonzi kugadzirisa mapfupa, kunopa muviri muviri necalcium inodiwa uku uchichengeta mapfupa akasimba.

Pakazosvika makore makumi matatu, pfupa rakawanda rinoumbwa kupfuura raunowanzo rasikirwa. Mushure memakore makumi matatu nemashanu, kuparadzwa kwemapfupa kunotanga. Kurasikirwa zvishoma nezvishoma kwemapfupa kunoitika nekukurumidza kupfuura kuumbwa kwemapfupa. Munyaya ye osteoporosis, mapfupa akawanda anorasika. Mushure mekuenda kumwedzi, kuputsika kwemapfupa kunoitika nekukurumidza.

Zvinokonzera njodzi yeosteoporosis

Osteoporosis inokonzerwa nekuderera kwehuwandu hwemapfupa. Mamiriro ezvinhu akasiyana-siyana akadai sekukwegura, kudya kwakashata, uye matambudziko ehutano agara aripo anokonzera kuderera kwehutano hwemapfupa. Pane zvimwe zvinhu zvinowedzera njodzi yekuwana osteoporosis. Tinogona kunyora izvi zvinhu zvine njodzi sezvinotevera:

• Kusaita basa kunokonzera kuderera kwemapfupa, chinhu chinokonzera osteoporosis.
• kuchembera
• Abnormalities mumahomoni. Kuderera kweesrogen mazinga, kunyanya muvakadzi, i.e. kupinda kumwedzi. Low testosterone mazinga muvarume anoderedza kuwanda kwefupa. Chirwere ichi chinobata vanhukadzi zvakanyanya kudarika varume nekuda kwekudonha kwemahomoni panguva yekuenda kumwedzi.
• Kare autoimmune zvirwereKusangana nezvirwere zvakadai sechirwere chemapapu, chirwere chetsvo, kana chirwere chechiropa.
• Proton pump inhibitors (PPIs), selective serotonin reuptake inhibitors (SSRIs), aromatase inhibitors, fertility drugs/hormonal drugs, anti-seizure drugs, uye kwenguva refu steroids (glucocorticoids kana corticosteroids).
• Vitamin D kushomeka
• Kusatora zvakakwana mavhitamini anovaka mapfupa nemamineral akaita secalcium, phosphorus uye vitamin K kubva muchikafu.
• Kusakwana kwekudya.

Izvo zviviri zvakanyanya njodzi zvinokonzeresa osteoporosis kuve munhukadzi uye kuve anopfuura makore makumi manomwe. Zvinokwanisika kurwara nekuda kwezvinetso zvakasiyana-siyana zvehutano izvo zvinopedza zvicherwa zviri mumuviri uye kuderedza mapfupa nekufamba kwenguva.

Ndezvipi zviratidzo zve osteoporosis?

Osteoporosis chirwere chinyararire inonzi. Nokuti hairatidzi zviratidzo. Nekudaro, iwe unofanirwa kungwarira kana zvinotevera zvinoitika:

• Bone fractures nekuda kweosteoporosis. Kutyoka kwehudyu, musana, uye wrist ndiko kunonyanya kuzivikanwa. Inobatawo tsoka, mabvi uye dzimwe nhengo dzemuviri.
• Kunetseka kufamba uye kuita mabasa ezuva nezuva. 
• Kuramba kurwadza kwemapfupa.
• Kuderera kwechimiro.
• Kumira kwakatsiga. Izvi zvinodaro nekuti vertebrae kana mapfupa emusana anopera simba nekufamba kwenguva.
• Kuwedzera kufa pakati pevakwegura. Inenge 20% yevanhu vakwegura vane kuputika kwehudyu vanofa mukati megore.

Kuongorora Osteoporosis

A bone mineral density (BMD) bvunzo inowanzo shandiswa kuongorora chirwere. Nerubatsiro rwemuchina, iyo BMD bvunzo inoitwa. Kazhinji, huwandu hwemaminerari emapfupa anowanikwa mune dzimwe nzvimbo dzepfupa dzakadai sehudyu, musana, forearm, wrist, uye zvigunwe zvinoongororwa. Kuongororwa kweBMD kunowanzoitwa uchishandisa maviri simba X-ray absorptiometry (DEXA scan).

Kuti uongorore chirwere chacho, nhoroondo yehutano yemurwere inoteererwa, kuongororwa kwepanyama kunopedzwa, uye kuongororwa kwakadai seweti uye kuongororwa kweropa, biochemical marker tests, x-rays uye kuputsika kwemusana kunoitwa kuti uone zvirwere zvinokonzera. 

Vakadzi vese vanopfuura makore makumi matanhatu nemashanu vanofanirwa kuve nekuongororwa kwehutano hwemapfupa. DEXA kuongorora inogona kuitwa nokukurumidza kune vakadzi vane osteoporosis ngozi. Varume vane makore anopfuura makumi manomwe kana varume vechidiki vane njodzi vanogonawo kuve nekuongororwa kwehutano hwemapfupa.

Osteoporosis Kurapa

Chirwere ichi chinorapwa nekurovedza muviri, mavhitamini nemamineral supplements, uye kushandisa mimwe mishonga. Kuita maekisesaizi uye mavhitamini ekuwedzera zvinowanzokurudzirwa kudzivirira kufambira mberi kwechirwere.

Kune akati wandei makirasi emishonga inoshandiswa kurapa osteoporosis. Chiremba achasarudza kuti ndeipi yakakunakira. Hapana mushonga kana kurapwa kwechirwere. Kurapa osteoporosis kunogona kusiyana kubva pamunhu nemunhu.

Mimwe yemishonga inoshandiswa kurapa osteoporosis inosanganisira:

• Bisphosphonates rudzi rwe bisphosphonate (yakakodzera varume nevakadzi).
• Ligand inhibitors inoiswa muhurongwa hwekuita (inokodzera vese varume nevakadzi).
• Semuenzaniso, Boniva ibhisphosphonate yakananga kuvakadzi.
• Agonists yeparathyroid hormone-inoenderana mapuroteni.
• Hormone replacement therapy (HRT) (kunyanya kuvakadzi). Mienzaniso isrogen agonist/antagonist (inozivikanwawo seyesrogen receptor modulator (SERM))) kana kuti tissue-specific estrogen complex.

Ndeipi nguva iyo osteoporosis inofanira kurapwa nemishonga?

Vakadzi vanoratidza T zvibodzwa zve -3,3 kana zvishoma pane bvunzo density yemapfupa, akadai -3,8 kana -2,5, vanofanira kutanga kurapwa kuti vaderedze njodzi yavo yekutyoka. Vakadzi vakawanda vane osteopenia isina kunyanyooma seosteoporosis vanodawo kurapwa.

Osteoporosis Natural Treatment

Osteoporosis iri nyore kuona uye kurapwa nekukurumidza. Kudzora zviratidzo zvechirwere kunononoka kufambira mberi kwayo. Kuchengeta mapfupa ane hutano uye kuderedza marwadzo uye kurasikirwa kwekufamba zvakasununguka, unogona:

Idya zvakanaka

• Kana osteoporosis, mapuroteni akakwana, calcium, magnesium, phosphorus, manganese uye vhitamini K, unofanira kuwana zvinovaka muviri zvinokosha.
• Mapuroteni anoumba hafu yechimiro chemapfupa. Ndicho chikonzero kushandiswa kwakakosha. Kudya kwakaderera kweprotein hakubatsiri sekudya kweprotein yakawanda mukurapa chirwere. Nekudaro, zvinodikanwa zvakare kurova chiyero pakati peprotein nemaminerari kushandiswa.
• Yakawanda sei protein yaunofanira kudya zuva nezuva? Mari inokurudzirwa yevakuru iri pakati pe0,8 ne1,0 magiramu pakirogiramu yehuremu hwemuviri pazuva. Nyama tsvuku, hove, mazai, huku, chizi, yogati, nzungu, bhinzi nenyemba ndiko kunobva mapuroteni.

kurovedza muviri

• Mukuwedzera kune zvakawanda zvinobatsira, kurovedza muviri kunotsigira kuumbwa kwemapfupa muvanhu vane osteoporosis. Inowedzera kushanduka kwemapfupa, inoderedza kushungurudzika uye kuzvimba. 
• Asi chenjera kuti usaite mamwe maekisesaizi kana uine osteoporosis. Semuyenzaniso; Edza kusaita zviitwa zvinoda kusvetuka, kukotama, kana kupeta musana. 
• The best exercise for bone bone simba fambatype. 

edza kusadonha

Maererano neNational Osteoporosis Foundation, chikamu chimwe muzvitatu chevanhu vakuru vese vanopfuura makore makumi matanhatu neshanu vanodonha gore rega rega. Kudonha kwakawanda uku kunoguma nekutyoka mapfupa. Kuti uderedze njodzi yekudonha nekuzvikuvadza, funga zvinotevera:

• Shandisa tsvimbo kana zvichidiwa.
• Simuka zvishoma nezvishoma wakagara kana wakarara nemanhede.
• Takura tochi paunobuda kunze kwasviba.
• Pfeka shangu dzakanaka dzekufamba kwakadzikama.
• Batisisa pamaoko kana uchikwira masitepisi.
• Ngwarira kana uchifamba mumigwagwa inotsvedza kana mumigwagwa mushure memvura kana chando.
• Usafambe pamusoro pematombo akanyorova, anotsvedza kana mataira akakwenenzverwa.
• Isa zvinhu zvako zvinowanzo shandiswa zviri nyore kusvika.
• Isa meti isiri-kutsvedza kana ragi mukicheni mako.
• Usakurumidza kuita chero chinhu, sezvo izvi zvinowedzera njodzi yekudonha.

Kushandiswa kwemafuta anokosha

• Kushandisa mafuta anokosha zvakananga kunzvimbo yakakanganiswa kunobatsira kuwedzera kusimba kwemapfupa. Inokurudzirawo kupora kwemapfupa uye kuderedza kusagadzikana kunobatanidza neosteoporosis. 
• ginger, orange, sageIwe unogona kushandisa mafuta akakosha akadai serosemary, rosemary, uye thyme kumusoro kusvika katatu pazuva. 
• Sakanidza nemafuta anotakura akadai sekokonati mafuta uye shandisa madonhwe mashomanana kunzvimbo dzakakanganiswa.

Wedzera mazinga ako evhitamini D nekusangana nechiedza chezuva

• Nzira inoshanda kwazvo yekugadzirisa kushomeka kwevhitamini D ndeyekuvhenekerwa nechiedza chezuva kwemaminitsi makumi maviri zuva rega rega. 
• Kuti ugadzire vhitamini D yakakwana, unofanirwa kuisa nzvimbo huru dzeganda rako kuzuva kwenguva pfupi pasina kushandisa sunscreen. 
• Kunyange nehuwandu hwezuva, tsvakurudzo inoratidza kuti vanhu vakwegura vane nguva yakaoma yekugadzira vitamin D kupfuura vanhu vaduku. 
• Naizvozvo, iwe unogona kutora vhitamini D60 yekuwedzera kana uchigara munzvimbo inotonhora uye usingaendi kunze kazhinji (semuenzaniso, munguva yechando) kana iwe wapfuura makumi matanhatu.

Kushandiswa kwekusimbisa

• Magnesium (500 mg pazuva) yakakosha kune yakakwana calcium metabolism.
• Calcium (1000 mg pazuva) - Calcium citrate ndiyo inonyanya kunyura fomu ye calcium.
• Vitamin D3 (5.000 IU pazuva) - Vitamin D aids mukutora calcium.
• Vitamin K2 (100 mcg pazuva) inodiwa kugadzira puroteni yakakosha pakukura kwemapfupa. Wedzera kudya kwako kwevhitamini K nekutora yemhando yepamusoro vhitamini K2 yekuwedzera kana kudya zvakanyanya vhitamini K-yakapfuma chikafu.
• Strontium (680 mg pazuva) isimbi inogona kubatsira nekuwanda kwemapfupa. Mvura yegungwa, ivhu rine kudya kunovaka muviri, uye zvimwe zvekudya zvirimo zvoga. Asi vanhu vazhinji vanoda zvokuwedzera kuti vawane zvakakwana.

Osteoporosis Diet

Zvokudya zvinovaka muviri zvakakosha zvikuru mukurapa kwepanyama kweosteoporosis. Zvinotobatsira kudzivirira zvirwere.

Muviri wedu unoda zvicherwa zvakawanda, kunyanya calcium nemagnesium, kudzivirira mapfupa.

Zvikafu zvinotevera zvine zvinovaka muviri zvakakosha zvinobatsira kukudziridza nekuchengetedza kuwanda kwemapfupa:

• Zvigadzirwa zvemukaka zvakasvibirira zvakadai sekefir, yoghurt, uye chizi mbishi. Zvikafu izvi calcium, magnesium, vhitamini K, izvo zvinodiwa pahutano hwemapfupa, phosphorus uye akapfuma muvhitamini D.
• Calcium chinhu chakakosha chechimiro cheskeleton. Kushaikwa kweCalcium kunogona kuita kuti mapfupa atyoke. Idya zvokudya zvine calcium zvakapfuma zvakadai sezvigadzirwa zvemukaka, miriwo yakasvibirira (yakadai sebroccoli, okra, kale, uye watercress), maarmond uye sardines.
• Manganese inobatsira kugadzira mapfupa. Inogadzirisa mahomoni. Brown mupunga, buckwheat, ryeMbeu dzakaita semapfunde, bhinzi nenzungu dzakaita sema hazelnuts dzine manganese akawanda.
• Osteoporosis chirwere chinosanganiswa nekusingaperi kuzvimba. Mamwe marudzi ehove ane omega-3 fatty acids anoderedza kuzvimba. sarimoni, sardines, anchovy, mackerel nezvimwe.
• Mabhonzo anoda vhitamini K uye calcium, iyo yakawanda mumuriwo wemashizha egirinhi. Kabheji, sipinashi, chard, watercress, kale, mustard miriwo yemashizha yakasvibira kubva kwaunogona kuwana mavhitamini aya nyore.
• Kuderera kweprotein kudya kunokuvadza hutano hwemapfupa kune vakwegura. Kunyanya kushandiswa kweprotein hakunawo hutano. Nokudaro, zvakakosha kuchengetedza kuenzanisa. Mbeu dzakadai senyama tsvuku, hove, mazai, huku, chizi, yogati, nzungu, mhodzi, bhinzi zvinopa mapuroteni emhando yepamusoro.

Zvimwe zvekudya zvinofanirwa kudziviswa mune osteoporosis. Zvokudya zviri pasi apa zvinogona kuwedzera kurasikirwa kwemapfupa. Inogona kutungamirira kune osteoporosis kana kupera simba kwefupa:

• Doro rakawandisa rinokonzera kuzvimba. Izvi zvinokonzera kuti calcium yakawanda ibude kubva mumapfupa.
• zvinwiwa zvine shuga - Kuwanda kwe phosphorus musoda kunopedza calcium level mumapfupa. Kuzvimba kunowedzerawo neshuga.
• shuga - Kunowedzera kuzvimba, izvo zvinowedzera osteoporosis.
• nyama yakagadzirwa - Munyu wakanyanya uye kushandiswa kwenyama kunogona kukonzera kurasikirwa kwemapfupa.
• zvine caffeine Kuwanda kwe caffeine kunogona kukonzera kurasikirwa kwemapfupa.
• Kusvuta kunofanirawo kudzivirirwa sezvo kunowedzera zvirwere zvakawanda zvisingaperi.

Osteoporosis Exercises

Osteoporosis Exercises inoshandiswa kuwedzera kusimba kwemapfupa uye kuderedza kuputsika. Kugara uchirovedza muviri kunobatsira pakuvaka mapfupa akasimba uye kuderedza kurasikirwa kwemapfupa. 

Ngatitarisei kune yakachengeteka osteoporosis kurovedza nemifananidzo. Kuita zviitwa izvi kwemaminitsi 10-15 pazuva kunogona kudzorera osteoporosis. Inogona kutodzivirira.

Zvinhu zvekufunga kana uchiita osteoporosis maekisesaizi

• Zvidziye usati waita maekisesaizi.
• Kana uine zvishoma kufamba, geza mvura inopisa usati waita maekisesaizi.
• Bvunza chiremba wako usati waita maekisesaizi aya.
• Kana usingakwanise kusimuka, ita zviitwa uri pamubhedha kana pachigaro.
• Dzidzira wakamira padivi pemadziro kana kuwana rutsigiro kubva kumidziyo yemumba.
• Shandisa iyo yoga mat kuti uderedze maitiro muchiitiko chekudonha.
• Zvishoma nezvishoma wedzera seti uye kudzokorora.
• Ita maekisesaizi ekutakura uremu chete kana iwe uchinzwa wakasununguka.
• Kana iwe uchinzwa kurwadziwa kwakanyanya, rega basa racho.

achikwenya pachigaro

Kusimbisa muviri uye kuenzanisa kurovedza muviri. Iwe unogona kuzviita pane sofa kana chigaro. Shandisa chigaro chine zvigaro zvemaoko paunogona kuzorora zvigunwe zvako kuti utsigire.

Zvinoitwa sei?

• Mira netsoka dzako dzakafara kupfuura upamhi hwemafudzi uye mira pamberi pechigaro. Dzorera mapepa ako kumashure uye utarise mberi.
• Sundidzira chiuno chako kumashure, shandura mabvi ako, uye kuderedza muviri wako.
• Tora chigaro zvishoma uye dzokera kunzvimbo yekutanga.
• Ita izvi kagumi uye dzokorora.

Kwete: Usaite chiitiko ichi kana uine arthritis yemabvi, kurwadziwa kwepashure, kana kukuvara kwebvi.

kusimudza gumbo

Icho chiito chinoshanda pamhasuru dzemhuru. Izvi zvinobatsira kusimbisa mhasuru.

Zvinoitwa sei?

• Mira kuseri kwechigaro uye isa maoko ako kumusana. Dzorera mapepa ako kumashure uye utarise mberi. Iyi ndiyo nzvimbo yekutanga.
• Simudza zvitsitsinho zvako kubva pasi.
• Bata 5-8 seconds, exhale uye isa zvitsitsinho zvako pasi.
• Ita izvi kagumi neshanu.

Kuenzanisa

Icho chiitwa chinosimbisa mabvi.

Zvinoitwa sei?

• Mira kuseri kwechigaro uye isa maoko ako kumusana.
• Simudza gumbo rako rerudyi kubva pasi, chinjisa ibvi rako, uye kupeta shin yako kumusoro.
• Imbomira zvishoma wodzorera tsoka yako yerudyi pasi.
• Ita zvakafanana kune gumbo reruboshwe.
• Ita izvi kufamba kagumi neshanu.

kuenzanisa kuvandudza maitiro

Iro ibasa rinosimbisa kuenzanisa kune avo vane osteoporosis kana avo vanoda kudzivirira chirwere.

Zvinoitwa sei?

• Tora chigaro kurudyi rwako. Bata musana neruoko rwako rwerudyi. Mira netsoka dzako chiuno-upamhi zvakaparadzana uye dzosera mapendekete ako kumashure.
• Simudza rutsoka rwako rworuboshwe kubva pasi uye kunze kurutivi. Zvigunwe zvako ngazvirambe zvakatarira mberi.
• Dzorera gumbo rako kumashure uye uuye naro pamberi pegumbo rekurudyi.
• Dzokorora ka10 uye uite zvakafanana negumbo rako rerudyi.
• Mira kuseri kwechigaro. Isa rimwe kana maoko maviri pane backrest.
• Simudza gumbo rako rerudyi kubva pasi uye rizunguze kumashure neshure.
• Dzokorora kagumi uye ita zvakafanana negumbo rako rekuruboshwe.

Rovedza muviri nebhandi rekudzivirira

Mabhonzo ari paruoko anopera simba nekukura, kunyanya mumawoko. Kushandisa bhendi rekudzivirira kunowedzera simba remapfupa nekupa simba remhasuru uye kushanduka munzvimbo yemaoko. 

Zvinoitwa sei?

• Dhinda imwe mugumo webhandi rekudzivirira nerutsoka rwako rworudyi.
• Bata rumwe rutivi neruoko rwako rworudyi nemaoko ako akatambanudzwa zvizere.
• Benda ruoko rwako wodzvanya gokora rako kumuviri wako.
• Dzosa ruoko rwako kunzvimbo yekutanga.
• Ita izvi kagumi isati yachinja maoko.

kusimudza gumbo

Zvinoitwa sei?

• Mota tauro woriisa pameti.
• Nyatsorara pameti. Rongedza tauro rakamoneredzwa kuti rive chaipo panokwirira chiuno chako.
• Simudza makumbo maviri kubva pasi uye pfugama mabvi ako kuitira kuti makumbo ako ave 90 degrees. Iyi ndiyo nzvimbo yekutanga.
• Dzikisa gumbo rako rekurudyi.
• Bata pasi uye udzose gumbo rako rekurudyi kunzvimbo yekutanga.
• Ita zvakafanana negumbo rako rekuruboshwe.
• Dzokorora kufamba uku kagumi neshanu.

Tenderedza muviri

Ichi chiito chinosimbisa musana.

Zvinoitwa sei?

• Mira netsoka dzako chiuno-upamhi zvakaparadzana.
• Isa maoko ako pachipfuva chako sezvakaratidzwa mumufananidzo.
• Kanda mapendekete ako kumashure uye utarise mberi. Iyi ndiyo nzvimbo yekutanga.
• Shandura muviri wako wepamusoro kuruboshwe uye kurudyi.
• Ita izvi kagumi neshanu.

kutambanudza muviri

Zvinoitwa sei?

• Bata bhandi rekudzivirira uye uvate pasi zvishoma pameti.
• Putira tepi patsoka dzako. Bata magumo ebhendi uye wedzera makumbo ako uye uchengete iwo perpendicular kusvika pasi. Iyi ndiyo nzvimbo yekutanga.
• Nyora mabvi ako uye uuye nawo pedyo nechipfuva chako.
• Sunda makumbo ako kudzokera kunzvimbo yekutanga.
• Ita izvi 10-15 nguva.

Kusimbisa mafudzi

Icho chiitwa chinobatsira kusimbisa musana uye mhasuru dzehudyu.

Zvinoitwa sei?

• Rara pameti uye ubate bhandi rekudzivirira. Chengetedza maoko ako paupamhi-paupamhi uye tsoka dzako dzakadzika pasi pasi anenge mamita maviri kubva muhudyu yako.
• Sunda chiuno chako kudenga uye simbisa glutes yako.
• Chengeta maoko ako akaparadzana panguva imwe chete kusvikira maoko ako oda kubata pasi.
• Imbomira zvishoma, kuderedza chiuno chako uye dzorera maoko ako kunzvimbo yekutanga.
• Ita izvi kagumi.

hip kusimbisa kurovedza muviri

Ichi chiito chinobatsira kuderedza njodzi yekutyoka kwehudyu.

Zvinoitwa sei?

• Gara pameti. Putira bhandi rekudzivirira pamusoro pemabvi.
• Rara nerutivi rwako rworudyi, tsigira musoro wako neruoko rwako rworudyi uye isa ruoko rwako rworuboshwe pameti.
• Bata zvidya zvako pa90 degrees neshin yako sezvakaratidzwa mumufananidzo.
• Simudza gumbo rako rekurudyi wakananga padenga. Usarebesa.
• Dhaunirodha pazasi.
• Ita izvi kagumi usati wachinja mativi.

Maekisesaizi akawanda sei anofanira kuitwa?

Izvo zvinodikanwa kutanga ne 8-10 kudzokorora kune yega yega kurovedza. Zviri nani kuenderera kune mamwe mareps uye seti mukati mevhiki. Kuwedzera maekisesaizi kakawanda uye kusimba kunobatsira mukukuvadzwa. Kana muviri wako uchida kukuvara, zvipe nguva yekuzorora pakati pemazuva ekurovedza muviri.

Kupfupisa;

Osteoporosis chirwere chebhonzo chinokonzerwa nemuviri kurasikirwa nebhonzo, kusagadzira bhonzo rakakwana, kana zvose. Izvi zvinowedzera njodzi yekutyoka uye kukuvara.

Zvinetso zvakasiyana-siyana zvehutano zvakadai sekuchembera, kudya kwakashata, kusaita basa, kuchinja kwehomoni, calorie restriction, mimwe mishonga, kenza, chirwere cheshuga uye autoimmune zvirwere ndizvo zvinokonzeresa osteoporosis.

Kuita maekisesaizi, kudya kunovaka muviri, mavhitamini, uye mimwe mishonga inoshandiswa kurapa osteoporosis.

Kwakabva: 1, 2, 3