Chii chinonzi Osteopenia?

Zvemukati

• Osteopenia zviratidzo
• Osteopenia inokonzera uye njodzi zvinhu
• Kuongorora osteopenia
• Ndiani anofanirwa kuongororwa osteopenia?
• DEXA bvunzo
• Osteopenia kurapwa
• Kudya kweOsteopenia
• Osteopenia kurovedza muviri
• Vatapi vechiuno
• Chigunwe nechitsitsinho zvinomutsa
• Anowanzoita gumbo anosimudza
• Kudzivirira osteopenia
• Q & A: Osteopenia inogona kudzoserwa here?
• Mubvunzo:
• A:

Mhedziso

Kana iwe uine osteopenia, iwe une yakaderera pfupa kuwanda kupfuura zvakajairwa. Mafupa ako anokwira paunenge uine makore angangoita makumi matatu nemashanu.

Bone mineral density (BMD) ndiko kuyerwa kwekuti yakawanda sei bone mineral iri mumapfupa ako. BMD yako inofungidzira mikana yekutyora pfupa kubva pane zvakajairwa chiitiko. Vanhu vane osteopenia vane BMD yakaderera pane zvakajairwa, asi hachisi chirwere.

Zvisinei, kuva neosteopenia kunowedzera mikana yako yekuvandudza osteoporosis. Ichi chirwere chemabhonzo chinokonzeresa kupunzika, kumira kwakamira, uye kunogona kutungamira mukurwadziwa kwakanyanya uye kurasikirwa kwekukwirira.

Iwe unogona kutora matanho ekudzivirira osteopenia. Maekisesaizi akakodzera uye sarudzo dzekudya dzinogona kubatsira kuchengetedza mapfupa ako akasimba. Kana uine osteopenia, bvunza chiremba wako nezvekuti ungavandudza sei uye kudzivirira kuwedzera kuti ugone kudzivirira osteoporosis.

Osteopenia zviratidzo

Osteopenia haiwanzo kukonzera zviratidzo. Kurasikirwa nehuremu hwemapfupa hakukonzere kurwadziwa.

Osteopenia inokonzera uye njodzi zvinhu

Kukwegura ndiyo yakanyanya njodzi njodzi ye osteopenia. Mushure mekunge mapfupa ako akwira, muviri wako unodimbura pfupa rekare nekukurumidza kupfuura zvainovaka pfupa idzva. Izvi zvinoreva kuti iwe unorasikirwa nehumwe huwandu hwepfupa.

Vakadzi vanorasikirwa nemapfupa nekukurumidza mushure mekuguma kuenda kumwedzi, nekuda kwekudzikira kweserogen. Kana iwe ukarasikirwa zvakawandisa, rako pfupa mashoma anogona kudonha pasi zvakakwana kuti zvionekwe se osteopenia.

Inenge hafu yevaAmerica vakura kupfuura zera makumi mashanu vanowana osteopenia. Izvo zvakanyanya zvezviitiko zvengozi zvaunazvo, iyo yakanyanya njodzi yako ndeiyi:

• kuve mukadzi, nevakadzi vadiki-vane boned vanobva kuAsia neCaucasian vane njodzi yakanyanya
• nhoroondo yemhuri yakaderera BMD
• kuva mukuru pane zera makumi mashanu
• kuenda kumwedzi isati yasvika makore makumi mana nemashanu
• kubviswa kwemazai asati aguma kuenda kumwedzi
• kusawana maekisesaizi akakwana
• kudya kwakashata, kunyanya imwe inoshaya calcium uye vhitamini D
• kusvuta kana kushandisa mamwe marudzi efodya
• kunwa doro rakawandisa kana caffeine
• kutora prednisone kana phenytoin

Dzimwe mimwe mamiriro ezvinhu anogona zvakare kuwedzera njodzi yako yekuvandudza osteopenia:

• anorexia
• bulimia
• Cushing chirwere
• hyperparathyroidism
• hyperthyroidism
• kuzvimba mamiriro akaita rheumatoid arthritis, lupus, kana Crohn's

Kuongorora osteopenia

Ndiani anofanirwa kuongororwa osteopenia?

National Osteoporosis Foundation inokurudzira kuti uongororwe BMD yako kana uri:

• mukadzi ane makore 65 kana kudarika
• vadiki pane makumi matanhatu nemashanu, postmenopausal, uye vane imwe kana zvimwe zvinenjodzi
• postmenopausal uye watyora pfupa kubva pane zvakajairika chiitiko, sekusundira chigaro kuti umire kana kutsvaira

Chiremba wako anogona kukurudzira kuti iwe ugoongororwa BMD yako kune zvimwe zvikonzero. Semuenzaniso, anenge mumwe muvatatu vachena nevarume veAsia vakura kupfuura makore makumi mashanu vane yakaderera pfupa kuwanda.

DEXA bvunzo

Dual energy X-ray absorptiometry, inonzi DEXA kana DXA, ndiyo yakajairika nzira yekuyera BMD. Iyo inozivikanwawo seye bone mineral density test. Inoshandisa X-ray ine radiation yakaderera pane yakajairwa X-ray. Muedzo hauna kurwadziwa.

DEXA inowanzo kuyera huwandu hwemapfupa mumusana wako, hudyu, ruoko, chigunwe, shin, kana chitsitsinho. DEXA inofananidza kuwanda kwepfupa rako nekuwanda kweane makore makumi matatu ekuberekwa kwakafanana uye rudzi. Mhedzisiro yeDEXA ndeye T-mamaki, ayo anogona kushandiswa nachiremba wako kuti akuone.

Kana yako T-mamaki inoratidza kuti une osteopenia, yako DEXA mushumo unogona kusanganisira yako FRAX mamaki. Kana zvikasadaro, chiremba wako anogona kuzviverenga.

Iyo FRAX chishandiso inoshandisa yako bone density uye zvimwe zvinenjodzi kufungidzira njodzi yako yekutyora chiuno chako, musana, ruoko, kana fudzi mukati memakore gumi anotevera.

Chiremba wako anogona zvakare kushandisa yako FRAX mamaki kubatsira kubatsira kuita sarudzo nezvekurapa osteopenia.

Osteopenia kurapwa

Chinangwa chekurapa ndechekuchengetedza osteopenia kubva kufambira mberi kuita osteoporosis.

Chikamu chekutanga chekurapa chinosanganisira kudya uye kurovedza muviri sarudzo. Ngozi yekutyora pfupa kana uine osteopenia yakanyanya kudiki, saka vanachiremba havawanzo kupa mushonga kunze kwekunge BMD yako iri padyo padyo neosteoporosis level.

Mubatsiri wako wehutano anogona kutaura newe nezve kutora calcium kana vhitamini D yekuwedzera, kunyangwe kazhinji zviri nani kuwana yakakwana yega yega kubva pane chako chikafu.

Kudya kweOsteopenia

Kuti uwane calcium uye vhitamini D, idya isina mafuta uye mashoma-mafuta zvigadzirwa zvemukaka, senge chizi, mukaka, uye yogati. Dzimwe mhando dzejusi reorenji, chingwa, uye zviyo zvakasimbiswa necalcium uye vhitamini D. Zvimwe zvekudya zvine calcium zvinosanganisira:

• bhinzi dzakaomeswa
• broccoli
• salmon yemvura nyowani yemusango
• sipinashi

Kuti uone kana uri kuwana chiyero chakaringana cheizvi zvinovaka muviri kumapfupa ako, unogona kushandisa calcium Calculator pane iyo International Osteoporosis Foundation saiti. Calculator inoshandisa magiramu seyuniti yayo yekuyera, saka ingo rangarira 30 gramu ingangoita 1 ounce.

Chinangwa chevanhu vane osteoporosis ndeye 1,200 milligrams e calcium pazuva uye 800 epasi rose mayuniti (IU) e vitamini D. Zvisinei, hazvisi pachena kana ichi chakafanana neosteopenia.

Osteopenia kurovedza muviri

Kana iwe uine osteopenia, uri wechidiki mukuru, uye uri premenopausal hadzi, kufamba, kusvetuka, kana kumhanya kweinenge maminetsi makumi matatu pamazuva mazhinji kunosimbisa mapfupa ako.

Iyi yese mienzaniso yekuremerwa-kutakura zviitwa, zvinoreva kuti unozviita netsoka dzako uchibata pasi. Nepo kushambira uye kuchovha bhasikoro kungabatsira moyo wako uye kuvaka mhasuru, hazviite kuvaka mapfupa.

Kunyangwe kuwedzera kudiki kweBMD kunogona kudzora zvakanyanya njodzi yako yekutyoka mushure mehupenyu.

Nekudaro, sezvaunokura, zvinova zvakanyanya kukuomera iwe kuvaka pfupa. Nezera, kurovedza muviri kwako kunofanirwa kusimbisa kusimbisa mhasuru uye kuenzanisa panzvimbo.

Kufamba kuchiri kukuru, asi ikozvino kushambira uye bhasikoro kuverenga zvakare. Aya maekisesaizi anogona kubatsira kudzikisa mikana yako yekudonha.

Iko nguva dzose iri zano rakanaka kutaura nachiremba wako nezveakanakisa uye akachengeteka maekisesaizi kwauri.

Pamusoro pekufamba kana kumwe kurovedza muviri, edza izvi zviitwa zvekusimbisa.

Vatapi vechiuno

Vatapi veHip vanosimbisa chiuno chako uye nekuvandudza mwero. Ita izvi kaviri kana katatu pasvondo.

1. Mira padivi padivi pechigaro uye ubatisise pariri neruoko rumwe. Mira wakananga.
2. Isa rumwe ruoko rwako pamusoro pechiuno chako uye simudza gumbo rako kunze uye kudivi, uchiramba rakatwasuka.
3. Chengetedza chigunwe chako chakanangidzirwa kumberi. Usasimudze zvakanyanya zvekuti chiuno chako chinokwira.
4. Dzikisa gumbo. Dzokorora kagumi.
5. Chinja mativi uye ita zvakafanana kurovera kagumi nerimwe gumbo rako.

Chigunwe nechitsitsinho zvinomutsa

Toe inomutsa uye chitsitsinho chinosimudza simbisa makumbo ezasi uye kugadzirisa mwero. Zviite zuva rega rega. Pfeka shangu pachiitwa ichi kana iwe uchirwadziwa mutsoka dzako.

1. Mira wakatarisana neshure kwechigaro. Zvishoma batisisa pairi neruoko kana nemaoko maviri, zvisinei iwe unofanirwa kuti ugare wakadzikama. Shanda kusvika pakukwanisa kuramba wakadzikama uchishandisa ruoko rumwe chete kana minwe mishoma.
2. Mira wakananga.
3. Chengetedza zvitsitsinho zvako pasi uye simudza zvigunwe zvako pasi. Ramba wakamira wakamira nemabvi ako akati twasu.
4. Bata kwemasekonzi mashanu. Wobva wadzikisa zvigunwe zvako.
5. Simuka pazvigunwe zvako, uchifungidzira kuti uri kusimudzira musoro wako kumusoro kumusoro.
6. Bata kwemasekonzi mashanu. Mira kana uine tsandanyama.
7. Zvishoma nezvishoma dzikisa zvitsitsinho zvako pasi.
8. Dzokorora kagumi.

Anowanzoita gumbo anosimudza

Anosimudzwa makumbo anosimudza simbisa yako yepazasi musana uye magaro uye tambanudza kumberi kwehudyu dzako. Ita chiitwa ichi kaviri kana katatu pasvondo.

1. Nhema nedumbu rako pameti pasi kana pamubhedha wakasimba.
2. Isa mutsago pasi pemimba yako saka paunosimudza gumbo rako unenge uchingouya kunzvimbo isina kwayakarerekera. Iwe unogona kuzorora musoro wako pamaoko ako kana kuisa tauro yakaputirwa pasi pehuma yako. Vamwe vanhu vanofarira kuisa tauro rakakungurudzwa pasi pefudzi rimwe nerimwe uye nepasi petsoka dzavo zvakare.
3. Tora kufema kwakadzika, zvinyoronyoro dzvanya chiuno chako pamutsago, uye svina magaro ako.
4. Zvishoma nezvishoma simudza chidya chimwe kubva pasi, ibvi rako rakakotama zvishoma. Bata kuverenga kwe2.Gara tsoka yako yakasununguka.
5. Deredza chidya chako uye udzike pasi.
6. Dzokorora kagumi.
7. Ita gumi nerimwe gumbo.

Kudzivirira osteopenia

Nzira yakanakisa yekudzivirira osteopenia ndeyekudzivirira kana kumisa chero ehunhu hunokonzeresa. Kana iwe uchingoputa kana kunwa doro rakawanda kana caffeine, mira - kunyanya kana uri mudiki pazera ramakore makumi matatu nemashanu, apo uchiri kugona kuvaka pfupa.

Kana iwe uri mukuru pane zera makumi matanhatu nemashanu, chiremba wako angangodaro aongorore DEXA scan kanokwana kamwe kuti atsvage kurasikirwa kwepfupa.

Vanhu veese mazera vanogona kubatsira mapfupa avo kuramba akasimba nekuchengetedza kudya kunovaka muviri, kuve nechokwadi chekuti vanowana calcium yakakwana uye vhitamini D. Pamusoro pechikafu, imwe nzira yekuwana vhitamini D ine shoma shoma yekuratidzwa nezuva. Taura nachiremba wako nezvekuchengetedzwa kwezuva kwakachengeteka zvichibva pane ako mamwe mamiriro ehutano.

Q & A: Osteopenia inogona kudzoserwa here?

Mubvunzo:

A: