Kuchita masewera olimbitsa thupi, moyo wanu, ndi mafupa anu

Osteoporosis ndi matenda omwe amachititsa kuti mafupa asweke komanso kuti athyoke mosavuta. Ndi kufooka kwa mafupa, mafupa amataya mphamvu. Kuchuluka kwa mafupa ndi kuchuluka kwa mafupa m'mafupa anu.

Kuchita masewera olimbitsa thupi kumathandiza kwambiri pakachulukidwe ka mafupa.

Pangani masewera olimbitsa thupi gawo lanthawi zonse m'moyo wanu. Zimathandiza kuti mafupa anu akhale olimba ndikuchepetsa chiopsezo chanu cha kufooka kwa mafupa ndi mafupa mukamakula.

Musanayambe kuchita masewera olimbitsa thupi, lankhulani ndi omwe amakuthandizani ngati:

• Ndinu achikulire
• Simukhala okangalika kwakanthawi
• Muli ndi matenda ashuga, matenda amtima, matenda am'mapapo, kapena matenda aliwonse

Kuti thupi likhale lolimba, zolimbitsa thupi ziyenera kupangitsa minofu yanu kukoka mafupa anu. Izi zimatchedwa masewera olimbitsa thupi. Ena mwa iwo ndi awa:

• Kuyenda mwachangu, kuthamanga, kusewera tenisi, kuvina, kapena zochitika zina zolemetsa monga masewera olimbitsa thupi komanso masewera ena
• Kuphunzitsa mosamala, kugwiritsa ntchito makina olemera kapena zolemera zaulere

Zochita zolemera zolemera nawonso:

• Lonjezerani kuchuluka kwa mafupa ngakhale kwa achinyamata
• Thandizani kusunga kuchuluka kwa mafupa mwa amayi omwe akuyandikira kusamba

Pofuna kuteteza mafupa anu, chitani masewera olimbitsa thupi masiku atatu kapena kupitilira apo pa sabata kwa mphindi 90 pamlungu.

Ngati ndinu okalamba, funsani omwe akukuthandizani musanachite masewera olimbitsa thupi, monga sitepe yolimbitsa thupi. Kuchita masewera olimbitsa thupi kotereku kumawonjezera chiopsezo chanu chophwanyika ngati muli ndi matenda a kufooka kwa mafupa.

Zochita zochepa, monga yoga ndi tai chi, sizithandiza kwambiri mafupa. Koma amatha kukulitsa bwino ndikuchepetsa chiopsezo chako chogona ndikuphwanya fupa. Ndipo, ngakhale zili zabwino pamtima panu, kusambira ndi njinga sikuwonjezera kuchuluka kwa mafupa.

Mukasuta, siyani. Komanso musamamwe mowa wambiri. Kumwa mowa kwambiri kumawononga mafupa anu komanso kumakulitsa chiopsezo choduka ndikuthyoka fupa.

Ngati simukupeza calcium yokwanira, kapena ngati thupi lanu silitenga calcium yokwanira pazakudya zomwe mumadya, thupi lanu silitha kupanga fupa latsopano lokwanira. Lankhulani ndi omwe amakupatsani za calcium ndi mafupa anu.

Vitamini D amathandiza thupi lanu kuyamwa calcium yokwanira.

• Funsani omwe akukuthandizani ngati mungatenge chowonjezera cha vitamini D.
• Mungafunike vitamini D wochulukirapo nthawi yachisanu kapena ngati mungafune kupewa kupezeka padzuwa kuti mupewe khansa yapakhungu.
• Funsani omwe akukuthandizani za momwe dzuwa lilili lotetezeka kwa inu.

Kufooka kwa mafupa - zolimbitsa thupi; Kutsika kwa mafupa ochepa - kuchita masewera olimbitsa thupi; Osteopenia - zolimbitsa thupi

• Kuchepetsa thupi

De Paula, FJA, Black DM, Rosen CJ. Osteoporosis: Zofunikira ndi Zachipatala. Mu: Melmed S, Auchus, RJ, Goldfine AB, Koenig RJ, Rosen CJ, olemba. Buku la Williams la Endocrinology. Wolemba 14th. Philadelphia, PA: Elsevier; 2020: chap 30.

Tsamba la National Osteoporosis Foundation. Matenda Aumoyo Wamoyo: Maupangiri a Odwala. cdn.nof.org/wp-content/uploads/2016/02/Healthy-Bones-for-life-patient-guide.pdf. Copyright 2014. Idapezeka pa Meyi 30, 2020.

Tsamba la National Osteoporosis Foundation.Upangiri wa azachipatala a NOF oletsa kupewa ndi kuchiza kufooka kwa mafupa. cdn.nof.org/wp-content/uploads/2016/01/995.pdf. Idasinthidwa Novembala 11, 2015. Idapezeka pa Ogasiti 7, 2020.

• Ubwino Wakuchita masewera olimbitsa thupi
• Kuchita masewera olimbitsa thupi komanso kulimbitsa thupi
• Kodi Ndikufunika Kuchita Masewera Otani?
• Kufooka kwa mafupa