Hutano Hutano Vazhinji Vanhukadzi Vanofuratira

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Pano, zvitanhatu zvinoshamisa chokwadi nezve osteoporosis.

Wendy Mikola ane mararamiro chero chiremba angarumbidza. Muchengeti weakaunzi ane makore 36 okuberekwa wekuOhio anorovedzera muviri nguva dzose, haapute, uye anozadza ndiro yake nemichero nemiriwo mitsva, mapuroteni asina kusimba, uye zviyo. Asi pane kumwe kupera kwakasimba: Haanyanyi kufunga nezvekudzivirira mapfupa ake. “Ndinoona kuti ndicho chinhu chandingazonetseka nacho gare gare,” anodaro Wendy. "Osteoporosis inowanzo bata vakadzi vakuru."

Haasi iye oga anonzwa seizvi: Ongororo yakaitwa neNational Osteoporosis Foundation yakawana kuti 85 muzana yevakadzi vanofunga kuti havasi panjodzi ye osteoporosis, chirwere chinoita kuti mapfupa abude uye apwanye uye anotungamira mukuremara kutsemuka. Kunyange zvazvo ichokwadi kuti vakadzi kazhinji havagadziri mamiriro acho kusvikira makore makumi mashanu kana kupfuura, "matanho aunotora se 20-, 30-, uye kunyange 40-chimwe chinhu chinoita basa guru pakugadzirisa hutano hwemapfupa ako gare gare muupenyu," anodaro Miriam Nelson, Ph.D., purofesa wehukama paFriedman Chikoro cheNutrition Science uye Policy paTufts University uye munyori we Vakadzi Vakasimba, Mabhonzo Akasimba.

Asi chete zvikamu zvina kubva muzana zvevakadzi vechidiki vari kutora matanho anodiwa kuti vadzivise osteoporosis, inowana ongororo ichangobva kuitika mumagazini Arthritis & Rheumatism. “Vazhinji vanokanganisa kufunga kuti mukombe wavo wezuva reyogati kana girazi remukaka zvakakwana kuvachengetedza,” anodaro Nelson. "Asi tha haisi iyo nyaya." Kudzivirira kurasikirwa kwemapfupa kusati kwatanga, takaunganidza chokwadi chaunoda kuziva.Hazvina kunonoka kuvaka pfupa

Kungofanana nemasero eganda anotendeuka, pfupa rinogara richigadzirwa uye rakaputswa muhupenyu hwako hwese. Paunenge uri mudiki, pfupa rinokura nekukurumidza zvakanyanya kupfuura zvarinodzikira. Iyo mwero unononoka sezvaunenge uchikwegura; ne18, vakadzi vazhinji vaumba kusvika pamakumi mapfumbamwe muzana emabhonzo avo, uye nemakumi matatu, vasvika pakakwirira.

Pakati pemakumi maviri emakore anotevera, mahormone anopinda muchiitiko. Mwero yeestrogen inodzivirira mapfupa inotanga kuderera, saka unotanga kurasikirwa nemapfupa nekukurumidza kupfuura iwe unogona kuitsiva. "Makore mashanu kusvika kumanomwe mushure mekusvika kumwedzi, vakadzi vazhinji vakatotadza kuita zvikamu makumi maviri kubva muzana zvefupa ravo," anodaro David Hamerman, MD, director director weComprehensive Bone Center kuMontefiore Medical Center muNew York City. Asi zvese hazvirasike. Funga nezveforemu yako account yekuisa mari mairi: Nekumwe kudya uye maekisesaizi tweaks, zvinogoneka kuti mukadzi ane makore makumi maviri kana makumi matatu awedzere kune ake akachengeterwa kana kungochengetedza zvaanazvo.Iwe ungatofanira kukumbira kuongororwa kwefupa

Kunyangwe kurudziro yazvino ichidaidzira yako yekutanga osteoporosis kuongororwa pazera ramakore makumi matanhatu nemashanu, ungangoda makumi emakore apfuura: Dzimwe nyanzvi dzinofungidzira kuti mumwe muvatanhatu vezera rekoreji-vakadzi vane osteopenia, inotungamira kune osteoporosis. "" Usavimbe nachiremba wako kuti akuceke kana paine chakakanganisika-iwe unofanirwa kuita basa uye umubvunze kuti aongorore mikana yako, "anodaro Nelson. Zvakanyanya kukosha kutaura kana uine zvinhu zvine njodzi (ona chinyorwa pano Chiremba wako anogona kukurudzira DXA scan (yaimbove DEXA, kana maviri X-ray absorptiometry) kuyera kuwanda kwemapfupa ako.3 Haasi marudzi ose ekurovedza muviri anodzivirira mapfupa ako

Kutuhwina, kuchovha bhasikoro, uye maPilates zvese toni tsandanyama dzako, asi iwe unoda simba rakawanda kuti uwedzere zvivakwa zvako. "Chero chiitiko chine huremu, sekudzidzisa simba, maekisesaizi, kana kumhanya, chakaratidzirwa kukurudzira kuumbwa kwemabhonzo," anodaro Nelson. Munguva yerudzi urwu rwekurovedza muviri, skeleton yako inojairana nekumanikidza kwegiravhiti nekuvaka mamwe masero emapfupa.

IAmerican College yeMitambo Mishonga inokurudzira kuita uremu hwekurovedza muviri katatu kana kashanu pasvondo, pamwe neplyometric, kana kuputika kusvetuka kufamba, kwemaminetsi gumi kusvika makumi maviri mazuva matatu pavhiki. Edza kusvetuka tambo kana kuita squat kusvetuka (kutanga munzvimbo ye squat, svetuka wakamira mumhepo, uchimhara netsoka dzakati sandara).

Asi zviitwa zvepasi-zvemuviri zvinongoshandira mabhonzo mumakumbo ako nemuchiuno. Bhiridha mukaha nezviitiko zvakaita sekusimudza uremu, izvo zvinozosimudzira iwo mapfupa mumaoko ako uye kumashure.

4 Zvokudya zvinosimbisa mapfupa zvinogona kuwanikwa munzira yekugadzira

Kana zvasvika pakudzivirira osteoporosis, lowfat dairy inowana kiredhiti yakawanda yehuwandu hwecalcium. Asi mafupa ako anoda rutsigiro rwekudya kuti ugare wakasimba: Chidzidzo chakaburitswa mu Zvinyorwa zveBone uye Mineral Research vakawana kuti vakadzi vaidya zvakanyanya vhitamini C vaive nepamusoro pfupa density pane avo vakawana zvishoma. Saka nguva inotevera yaunoenda kuchitoro chikuru, unganidza zvekudya zvakapfuma muvhitamini, semichero yecitrus, broccoli, uye mhiripiri tsvuku.

Paunenge uripo, kanda imwe kale, sipinashi, kana Swiss chard mungoro yako yekutenga.Iyi miriwo yose ine vhitamini K yakawanda, iyo inosimudzira kugadzirwa kweosteocalcin, protein inosunga calcium kune bone tishu. Uye usasvetuke nzira yegungwa. Yellowfin tuna yakapfuma mu magnesium, imwe inofanirwa kune mapfupa akasimba; inoda kusvika 50 muzana yechitoro chemuviri wako cheminerari iyi inowanikwa mumapfupa ako. Zuva rega rega, tarisa mazana matatu emamirigiramu emagniziyamu, ayo anowanikwawo mupunga une shavi uye nzungu ruomba.5 Calcium iri co-D-pendent

Wese mukaka, yogati, uye zvinowedzerwa mupasi hazvigone kuita muviri zvishoma zvakanaka kunze kwekunge uri kuwana vhitamini D pamwe ne calcium yako. "Calcium inotsamira pavhitamini D," anodaro Susan E. Brown, Ph.D., mutungamiriri weOsteoporosis Education Project muEast Syracuse, New York. "Pasina huwandu hwakakwana hwevitamin D, shomiyamu shoma yaunodya inozotorwa uye inobatsira kumuviri."

Iwe unoda mamirioni kusvika chiuru nemazana maviri ecalcium pazuva - iyo huwandu muzvikamu zvitatu kusvika zvina zvekusefiwa dairy - uye angangoita mazana mana kusvika mazana masere emayuniti epasi rose evitamini D, sekureva kweNational Osteoporosis Foundation nhungamiro. Tsvaga vhitamini musalmon, shrimp, uye mukaka wakasimbiswa kana muto weorenji. Nepo maminetsi gumi nemashanu ekuvhenekerwa kwezuva kusingadzivirirwe kune imwe yakanaka sosi yevhitamini D, iwe zvakare unomhanya munjodzi yekukuvadza ganda rako uye kutungamirira kugomarara.

Nekuti avhareji yekuAmerica inotadza pavhitamini D, nyanzvi dzinokurudzira kunwa piritsi zuva nezuva. Kune maviri mafomu ekuwedzera, D2 uye D3. "Sarudza D3 version, iyo inonyanya kushanda," anodaro Robert P. Heaney, MD, muongorori we osteoporosis uye purofesa wemishonga paCreighton University.6 Zvimwe zvekudya mbavha dzecalcium

Iwe wadurura nonfat mukaka pamusoro pemazambiringa ako akaomeswa pakudya kwemangwanani mangwanani ano, ndokusasa chizi pasipinachi yako saladhi masikati, saka uri munzira yako yekusangana ne calcium quota yako, handizvo? Pamwe kwete. Mamwe makemikari, senge oxalates (anowanikwa musipinashi uye rhubarb) uye phytates (mune gorosi bran uye bhinzi), anosunga kune calcium, ichivharira kunwa kwayo. Saka usatarise iyo yese calcium yaunodya nezvikafu izvi muhuwandu hwezuva nezuva. Kuva nechikafu chakakwira muzvikafu zvakagadziriswa zvinogona zvakare kumisikidza iwe kurasikirwa kwecalcium. "Vanowanzo denga-kumusoro mu sodium," anodaro Felicia Cosman, MD, mutungamiriri wekiriniki weNational Osteoporosis Foundation. "Uye apo itsvo dzako dzinoburitsa yakawandisa sodium, imwe calcium inotsvairwa pamwe chete nayo." Anokurudzira kudzikamisa madyiro ako kusvika pasi pe2,000 milligrams pazuva nekusarudza yakaderera-sodium chikafu uye kudzoreredza zvinhu zvakapetwa. Mukombe wesobho, semuenzaniso, unogona kurongedza mumamirigiramu mazana mapfumbamwe esodium, nepo maaspuni maviri ekupfekedza chiFrench aine mamirigiramu mazana maviri nemashanu.

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