Kurovedza muviri, mararamiro, uye mapfupa ako

Osteoporosis chirwere chinokonzeresa kuti mapfupa apwanye uye anogona kutsemuka (kutyoka). Ne osteoporosis, mapfupa anorasikirwa nehuremu. Kuwanda kwepfupa ndiko kuwanda kwemapfupa emapfupa ako.

Kurovedza muviri kunoita basa rakakosha mukuchengetedza huwandu hwemapfupa paunenge uchikura.

Ita kurovedza muviri ive chikamu chenguva dzose chehupenyu hwako. Inobatsira kuchengetedza mapfupa ako akasimba uye kudzikisa njodzi yako yemaosteoporosis uye kutsemuka paunenge uchikura.

Usati watanga chirongwa chekurovedza muviri, taura nemupi wako wezvehutano kana:

• Iwe wakura
• Hauna kumboshanda kwenguva
• Iwe une chirwere cheshuga, chirwere chemwoyo, chirwere chemapapu, kana chero imwe mamiriro ehutano

Kuti ugadzire kuwanda kwemapfupa, kurovedza muviri kunofanirwa kuita kuti mhasuru dzako dzikweve pamapfupa ako. Izvi zvinodaidzwa kutakura uremu. Mamwe acho ndeaya:

• Kufamba nekukasira, kumhanya, kutamba tenesi, kutamba, kana zvimwe zviitiko zvine huremu senge maekisesaizi uye mimwe mitambo
• Kuchenjerera kudzidziswa uremu, uchishandisa michina yekurema kana zvirema zvemahara

Kurema-kutakura kurovedza muviri zvakare:

• Wedzera kuwedzera kwefupa kunyangwe mune vechidiki
• Batsira kuchengetedza hutete hwemapfupa mukati mevakadzi vari kusvika kumwedzi

Kuti udzivirire mapfupa ako, ita zvekutakura uremu 3 kana anopfuura mazuva pasvondo kweanopfuura maminitsi makumi mapfumbamwe pasvondo.

Kana iwe uri mukuru, bvunza nemupi wako usati waita yakakwira-ine simba maekisesaizi, senge nhanho maekisesaizi. Rudzi urwu rwekurovedza muviri runogona kuwedzera njodzi yako yekutyoka kana uine osteoporosis.

Yakadzika-inokanganisa kurovedza muviri, seyoga uye tai chi, haibatsire kuwanda kwemapfupa zvakanyanya. Asi ivo vanogona kuvandudza yako chiyero uye kudzikisa njodzi yako yekudonha uye kutyora pfupa. Uye, kunyangwe iwo akanaka kune moyo wako, kushambira uye kuchovha bhasikoro hazviwedzere kuwanda kwemapfupa.

Kana uchisvuta, rega. Dzikamisawo kuti unonwa doro rakawanda sei. Doro rakawandisa rinogona kukuvadza mapfupa ako uye nekukwiridzira njodzi yako yekudonha nekutyora pfupa.

Ukasawana calcium yakakwana, kana muviri wako ukasawana calcium yakakwana kubva muzvikafu zvaunodya, muviri wako unogona kusakwanisa kuita pfupa idzva. Taura nemupi wako nezve calcium nemapfupa ako.

Vitamin D inobatsira muviri wako kutora calcium yakakwana.

• Kumbira mupiki wako kana iwe uchifanira kutora vhitamini D yekuwedzera.
• Iwe ungangoda vhitamini D yakawanda munguva yechando kana kana iwe uchida kudzivirira kubuda kwezuva kudzivirira kenza yeganda.
• Kumbira mupiki wako nezvekuti ingani zuva rakachengeteka kwauri.

Osteoporosis - kurovedza muviri; Kuderera kwepfupa - kurovedza muviri; Osteopenia - kurovedza muviri

• Kudzora huremu

De Paula, FJA, Nhema DM, Rosen CJ. Osteoporosis: Basic uye Clinical Zvinhu. Mune: Melmed S, Auchus, RJ, Goldfine AB, Koenig RJ, Rosen CJ, eds. Williams Chinyorwa cheEndocrinology. 14th ed. Philadelphia, PA: Elsevier; 2020: chits.

National Osteoporosis Foundation webhusaiti. Utano Hwakanaka Mapfupa Hupenyu: Yevarwere Gwara. cdn.nof.org/wp-content/uploads/2016/02/Healthy-Bones-for-life-patient-guide.pdf. Copyright 2014. Yakasvika May 30, 2020.

National Osteoporosis Foundation webhusaiti.Nhungamiro yekiriniki yekudzivirira uye kurapwa kweosteoporosis. cdn.nof.org/wp-content/uploads/2016/01/995.pdf. Yakagadziridzwa Mbudzi 11, 2015. Yakasvika Nyamavhuvhu 7, 2020.

• Kubatsirwa kweKurovedza muviri
• Exercise uye Panyama Kusimba
• Ndinoda Exercise Zvakadii?
• Osteoporosis