Kuteteza matenda odwala matenda a m'mimba mwa amayi

Osteoporosis ndi matenda owopsa kwambiri omwe sangathe kuchiritsidwa. Nthendayi imatengedwa kuti ndi "yachikazi," chifukwa kupopera kwa mafupa kumachepetsa kuchepa kwa estrogens m'magazi. Choncho, kupewa matenda odwala matenda a m'mimba mwa amayi ndikofunikira kwambiri, kutanthauza kugwirizanitsa zochitika zambiri zomwe zimafunika kuziwonetsa osati pokhapokha panthawi ya kusamba, koma m'moyo wonse.

Mfundo zothandiza kupewa matenda otupa mafupa

Tiyenera kumvetsetsa kuti matendawa sakukula mofulumira, koma pang'onopang'ono, kufunika kwapadera kumaperekedwa kwa moyo wanu wokhazikika panopa, popanda kuyembekezera zizindikiro zoyamba.

Choyamba, ndikofunika kusintha chakudya. Ndikofunika kulandira calcium ndi vitamini D mukulingalira kokwanira, komwe kumathandiza kuti zikhale zofanana. Pa chakudya cha tsiku ndi tsiku, muyenera kuphatikizapo zinthu zoterezi:

• mkaka, tchizi, yogurt, kanyumba tchizi;
• sesame, amondi, mbewu;
• nyemba nyemba;
• masamba, letesi, sipinachi;
• sardines, salimoni.

Vitamini D imapezeka mu yolks, nsomba mafuta komanso yopangidwa ndi dzuwa.

Komanso popewera matenda a osteoporosis okalamba ayenera kusamala kwambiri ndi njira yogwira ntchito. Ndikofunika kuchita masewera olimbitsa thupi, kulimbitsa minofu. Ndikofunika kuyenda nthawi zambiri pamsewu, mmalo mochita masitepe, kuchita masewera olimbitsa thupi ndi katundu wochepa. Munthu amene amalepheretsedwa nthawi yaitali amayamba kutaya mwamsanga mfupa.

Pofuna kupewa chitukuko cha matenda, ndi bwino kutsatira malamulo awa:

1. Musamamwe fodya komanso mowa.
2. Idyani tiyi wochepa kwambiri ndi khofi.
3. Nthawi zambiri zimapita ku dzuwa.
4. Tengani mavitamini okhala ndi calcium.
5. Phatikizani mankhwala a mkaka mu zakudya.
6. Pali masamba ambiri, amadyera, mtedza ndi zipatso.

Kuteteza matenda odwala matenda a m'mimba posachedwapa

Kuyambira pa zaka 35, nkofunika kuganizira thanzi lake. Muyenera kuchotsa zizoloŵezi zoipa, ngati muli nazo, ndikuyamba kumwa phytoestrogens, zomwe zimapangitsa kuti thupi likhale ndi khola lokhazikika komanso limapangitsa kuti pakhale kusamba kwabwino.

Panthawiyi, malo ofunikira kupewa matenda a osteoporosis amapatsidwa kumwa mankhwala. Akazi ayenera kutenga magulu awa:

• mankhwala osokoneza bongo omwe amachepetsa zizindikiro za kusamba kwa thupi, kusowa tulo, kupsa mtima komanso kupewa kuwonongeka kwa mafupa;
• bisphosphonates yokonzedweratu kugwirana fupa;
• mavitamini D3 ndi calcium.