Kuopsa Kowopsa Kwa Amayi Amayi Amanyalanyaza

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Apa, zowonadi zisanu ndi chimodzi zodabwitsa za kufooka kwa mafupa.

Wendy Mikola ali ndi moyo womwe dokotala aliyense angatamande. Wolemba akaunti wazaka 36 waku Ohio amachita masewera olimbitsa thupi pafupipafupi, samasuta, ndipo amadzaza mbale yake ndi zipatso ndi ndiwo zamasamba, mapuloteni owonda, ndi mbewu zonse. Koma pali chimodzi chomwe chatha: Saganizira kwambiri zoteteza mafupa ake. "Ndikuwona kuti ndichinthu chomwe ndingadandaule pambuyo pake," akutero Wendy. "Osteoporosis nthawi zambiri imakhudza amayi achikulire."

Sikuti ndi yekhayo amene amamva motere: Kafukufuku wa National Osteoporosis Foundation adapeza kuti 85 peresenti ya azimayi amaganiza kuti alibe chiopsezo cha matenda a mafupa, matenda omwe amapangitsa mafupa kukhala otupa komanso otupa ndipo amatsogolera kumatenda ofooketsa. Ngakhale zili zoona kuti amayi nthawi zambiri sakhala ndi vutoli mpaka zaka za m'ma 50 kapena kupitirira, "miyeso yomwe mumatenga ngati 20-, 30-, ngakhale 40-chinachake chimakhala ndi gawo lalikulu pakuzindikira thanzi la mafupa anu m'tsogolomu," akutero Miriam Nelson, Ph.D., pulofesa wothandizira pa Friedman School of Nutrition Science and Policy ku Tufts University komanso mlembi wa Akazi Amphamvu, Mafupa Amphamvu.

Komabe ndi 4 peresenti yokha ya azimayi achichepere omwe akutenga zodzitetezera kuti athetse kufooka kwa mafupa, apeza kafukufuku waposachedwa mu magazini Nyamakazi ndi Rheumatism. "Ambiri amalakwitsa poganiza kuti chikho chawo cha tsiku ndi tsiku cha yogati kapena kapu yamkaka ndiyokwanira kuwateteza," atero a Nelson. "Koma si choncho." Kuti tipewe kuwonongeka kwa mafupa asanayambe, tinasonkhanitsa mfundo zomwe muyenera kuzidziwa.Sachedwa kwambiri kuti amange fupa

Monga momwe khungu la khungu limatembenukira, fupa limapangidwa nthawi zonse ndikuphwanyidwa m'moyo wanu wonse. Uli wachichepere, mafupa amakula mwachangu kwambiri kuposa momwe amawonongera. Mlingo umenewo umachepa pamene mukukalamba; Pofika zaka 18, azimayi ambiri amakhala kuti apanga 90% ya mafupa awo, ndipo pofika 30, afika pachimake.

M'zaka makumi awiri zikubwerazi, mahomoni amalowererapo. Mlingo wa estrogen woteteza mafupa umayamba kugwa, ndiye mumayamba kutaya mafupa msanga kuposa momwe mungachitire m'malo mwake. David Hamerman, M.D., director director of the Comprehensive Bone Center ku Montefiore Medical Center ku New York City anati: "Zaka zisanu mpaka zisanu atatha kusintha. Koma zonse sizitayika. Ganizirani za akaunti yanu kuti mugwiritse ntchito: Pokhala ndi zakudya zina komanso zolimbitsa thupi, ndizotheka kuti mayi wazaka za m'ma 20 kapena 30 aziwonjezera m'mabuku ake kapena kungosunga zomwe ali nazo.Muyenera kufunsa kuti mufufuze kuchuluka kwa mafupa

Ngakhale kuti malangizo amakono amakufunsani kuti muyambe kuyezetsa matenda a mafupa ali ndi zaka 65, mungafunike zaka makumi angapo izi zisanachitike: Akatswiri ena amayerekezera kuti mmodzi mwa amayi asanu ndi mmodzi mwa amayi asanu ndi mmodzi aliwonse azaka zaku koleji ali ndi matenda osteoporosis, omwe amayamba kudwala matenda osteoporosis. Nelson anati: “Musadalire dokotala wanu kuti akuchenjezeni ngati pali vuto linalake—muyenera kukhala wokangalika n’kumufunsa kuti aone ngati simungakwanitse.” Ndi bwino kwambiri kulankhula ngati muli ndi zifukwa zilizonse zimene zingakuchititseni ngozi (onani mndandanda apa. ) Dokotala wanu angakulimbikitseni kuti muyese scan ya DXA (yomwe kale inali DEXA, kapena dual X-ray absorptiometry) kuti muone kuchuluka kwa mafupa anu.Sikuti masewera olimbitsa thupi aliwonse amateteza mafupa anu

Kusambira, kupalasa njinga, ndi ma Pilates kumayankhula minofu yanu, koma mumafunikira mphamvu kuti mukwaniritse zomangamanga. "Zochita zilizonse zolemetsa, monga kulimbitsa thupi, aerobics, kapena kuthamanga, zasonyezedwa kuti zimalimbikitsa kupanga mafupa," akutero Nelson. Mukamachita masewera olimbitsa thupi amtunduwu, mafupa anu amatha kusintha mphamvu yokoka ndikumanga maselo am'mafupa ambiri.

American College of Sports Medicine imalimbikitsa kuchita zolimbitsa thupi katatu kapena kasanu pamlungu, komanso ma plyometric, kapena kusunthira kophulika, kwa mphindi 10 mpaka 20 masiku atatu pa sabata. Yesani kulumpha chingwe kapena kudumpha squat (kuyambira pamalo a squat, kulumpha chokwera mumlengalenga, kutera pamapazi athyathyathya).

Koma masewera olimbitsa thupi apansiwa amangotumiza mafupa amiyendo ndi m'chiuno mwanu. Limbikitsani kusiyana ndi zinthu monga kunyamula, zomwe zingalimbikitse mafupawo m'manja mwanu ndi kumbuyo kwanu.

4 Zakudya zolimbitsa mafupa zimapezeka m'njira zopangira

Pankhani yoteteza kufooka kwa mafupa, mkaka wotsika kwambiri umapeza mbiri yabwino chifukwa cha calcium yambiri. Koma mafupa anu amafunika othandizira kuti akhale olimba: Kafukufuku wofalitsidwa mu Zolemba pa Bone ndi Mineral Research adapeza kuti azimayi omwe amadya vitamini C wambiri amakhala ndi mafupa olimba kuposa omwe amapeza ochepa. Chifukwa chake nthawi ina mukadzapita ku supermarket, sungani zakudya zokhala ndi mavitamini ambiri, monga zipatso za citrus, broccoli, ndi tsabola wofiira.

Pamene muli nazo, ponyani kale, sipinachi, kapena Swiss chard mu ngolo yanu yogulira.Zamasamba zonsezi zili ndi vitamini K wambiri, zomwe zimathandizira kupanga osteocalcin, puloteni yomwe imamanga kashiamu ku mafupa. Ndipo musati mulumphe kanjira kakang'ono ka nsomba. Yellowfin tuna ndi wolemera kwambiri wa magnesium, wina ayenera kukhala ndi mafupa olimba; pafupifupi 50 peresenti ya nkhokwe ya thupi lanu ya mchereyi imapezeka m'mafupa anu. Tsiku lililonse, cholinga chake ndi mamiligalamu 320 a magnesium, omwe amapezekanso mu mpunga wabulauni ndi batala wa chiponde.5 Calcium ndi co-D-pendent

Mkaka wonse, yogurt, ndi zowonjezera padziko lapansi sizingapangitse thupi kukhala lopindulitsa pokhapokha mutalandira vitamini D limodzi ndi calcium yanu. "Calcium imadalira vitamini D," atero a Susan E. Brown, Ph.D., director of the Osteoporosis Education Project ku East Syracuse, New York. "Popanda mavitamini D okwanira, kashiamu wocheperako yemwe umadya amatha kuyamwa ndikuthandizira thupi."

Mufunika mamiligalamu 1,000 mpaka 1,200 a calcium patsiku - kuchuluka kwa magawo atatu kapena anayi a mkaka wotsika kwambiri - komanso mayunitsi 400 mpaka 800 apadziko lonse a vitamini D, malinga ndi malangizo a National Osteoporosis Foundation. Pezani vitamini mu salimoni, shrimp, ndi mkaka wolimba kapena madzi a lalanje. Ngakhale kuti mphindi 15 zokhala padzuwa mosadziteteza ndi gwero linanso labwino la vitamini D, mumakhalanso pachiwopsezo chomwe chingawononge khungu lanu ndikuyambitsa khansa.

Chifukwa anthu ambiri ku America saperewera pa vitamini D, akatswiri amalimbikitsa kumwa mapiritsi tsiku lililonse. Pali mitundu iwiri ya chowonjezera, D2 ndi D3. "Sankhani mtundu wa D3, womwe umagwira ntchito kwambiri," atero a Robert P. Heaney, M.D., wofufuza za kufooka kwa mafupa komanso pulofesa wa zamankhwala ku Yunivesite ya Creighton.6 Zakudya zina ndi mbava za calcium

Mudathira mkaka wopanda mafuta pamphesa yanu yam'mawa pa kadzutsa m'mawa uno, kenako kuwaza tchizi pa saladi ya sipinachi pa nkhomaliro, ndiye kuti muli panjira yoti mukwaniritse gawo lanu la calcium, sichoncho? Mwina ayi. Mankhwala ena, monga oxalates (omwe amapezeka mu sipinachi ndi rhubarb) ndi ma phytates (mu chinangwa cha tirigu ndi nyemba), amalumikizana ndi calcium, kutseka kuyamwa kwake. Chifukwa chake musatengere calcium yonse yomwe mumadya ndi zakudya izi muzakudya zanu zatsiku ndi tsiku. Kukhala ndi zakudya zokhala ndi zakudya zokonzedwanso kungakupangitseni kutaya calcium. Felicia Cosman, MD, mkulu wa zachipatala ku National Osteoporosis Foundation anati: "Ndipo impso zanu zikamatulutsa sodium yochulukirapo, calcium imasesedwa limodzi nayo." Amalangiza kuti muchepetse kudya kwanu osakwana mamiligalamu 2,000 patsiku posankha zakudya zoperewera kwambiri ndi kuchepetsa katundu wamapaketi. Mwachitsanzo, chikho cha msuzi, chimatha kunyamula pafupifupi mamiligalamu 900 a sodium, pomwe masupuni awiri aku French akuvala ali ndi mamiligalamu 250.

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