Kuyambira ali ndi zaka 35, calcium imayamba kutsuka m'thupi, zomwe zingayambitse matenda a mitsempha ya mitsempha ya mitsempha. Choncho, ndi bwino kukumbukira mfundo zingapo za momwe mungalimbikitsire mafupa, ndikuphunziranso momwe mungakwaniritsire zofunikira za micro-and-macroelements. Sikoyenera kutenga mankhwala osokoneza bongo kapena zakudya zowonjezera zakudya, nthawi zambiri zokwanira kuti musinthe zakudyazo.
Kodi nkofunika kulimbitsa mafupa?
Kukalamba nthawi zonse kumaphatikizapo kutaya kashiamu wambiri komanso kuwonongeka kwa mafupa. Izi ndizoona makamaka kwa amayi, malinga ndi kafukufuku wa zachipatala atatha kusamba, kugonana kwabwino kumadetsedwa pafupifupi theka la chigoba.
Kukula kwa nthendayi sikumangopweteka kwambiri kumbuyo ndi kumapazi. Matendawa ndi owopsa mwa kuvulala kawirikawiri ndi kufooka kwa mafupa, koopsa kwambiri komanso kovuta kuchitira pakati pawo kumakhala ngati kupweteka kwa mchiuno.
Kodi mungalimbitse bwanji mafupa mutagwidwa?
Kuti minofu ikhale yogwira bwino komanso yofulumira, komanso kubwezeretsa ziwalo zimafuna njira yowonjezereka, kuphatikizapo kugwiritsa ntchito mankhwala ochokera ku mankhwala osiyanasiyana.
Mankhwala osokoneza bongo osokoneza bongo:
1. Multivitamins, zowonjezera zowonjezereka komanso zothandizana ndi kashiamu:
- Aquadetry;
- citrate, carbonate, klorini ndi mankhwala ena a calcium;
- Calcium D3-Nyumbed;
- Vitric Calcium Plus.
2. Mankhwala ochokera ku chondroitin sulfate:
- Teraflex ;
- Chondroxide;
- Structum;
- Arthra;
- Mukosat;
- Chondrolon.
3. Glucosamine. Ndibwino kuti mutenge glycucosamine sulfate.
4. Mankhwala ndi calcitriol:
- Osteotriol;
- Chodabwitsa;
- Rockaltrol.
5. Vitamini D. N'zotheka kumwa ngati mbali ya zovuta.
6. Calcitonin.
7. Zamadzimadzi. Yokwanira iliyonse yamchere wamchere.
8. Bisphosphonates :
- Alendronate;
- Ibandronate.
9. Mankhwala otchedwa Hormonal. Mankhwalawa amaperekedwa kwa amayi pa nthawi ya kusamba ndi kuchepa kwa estrogen.
Kodi mafupa angalimbikitsidwe bwanji ndi zakudya komanso mankhwala ochiritsira?
Kuti mugwiritse ntchito zakudya zogwiritsidwa ntchito ndi calcium, muyenera kulemba zinthu zotsatirazi mu menyu:
- mbewu ndi mtedza;
- cheddar cheese;
- sardine;
- shrimp;
- kirimu wowawasa;
- mkaka;
- tchizi;
- sipinachi;
- nyemba zoyera;
- herring;
- rye ndi mkate woyera;
- makulu;
- Lobsters;
- masiku;
- chokoleti chakuda;
- zoumba;
- mazira owiritsa;
- chimanga cha chimanga;
- squid.
Komanso, chigawochi chikupezeka mu zipatso ndi ng'ombe.
Mwa maphikidwe otchuka, mazira a mazira mazira ambiri amalimbikitsidwa. Pambuyo pake, ufawo uyenera kudyetsedwa kwa 1 tsp (popanda kuikapo) mutatha kudya, 1 kapena 2 pa tsiku.
Kuonjezera apo, mankhwala ena omwe amatha kupereka mankhwala amauza kuti azigwiritsa ntchito tiyi ndi khofi zouluka m'chiuno, kuphatikiza pa zipatso zouma ndi kulowetsedwa kwa mizu ya licorice.