Matombo - chimiro chemuviri wemunhu, asi chinogara chichiratidzwa chete, uye hachizivikanwi nekukuvara uye makore kuchinja. Kusimbisa mapfupa kuchakubatsira kutsungirira matambudziko anobuda, incl. osteoporosis, arthritis nezvimwe zvirwere. Izvi zvinogona kuitwa nekubatsirwa kwekudya kwakakosha uye mishonga inokwanisika yevanhu.
Nhengo dzemafupa - zvikamu zvegadziriro
Skeleton yakasimba inotsigira muviri, uye zvakakosha kuongorora hutano hwahwo kubva paudiki, kutakudza nehuwandu mutoro, kupedza muwandu hunodiwa wezvimiti uye kutarisira mamiriro ezvinyorwa. Asi usati wazvibvunza pachako kuti unogona kusimbisa sei mapfupa, iwe unofanirwa kunzwisisa nheyo yavo. Chimiro chepafupa rimwe nerimwe haisi yunifomu. Inoumbwa nehuwandu hwemhando yakabatana, yakaumbwa kubva:
- masero;
- mineralized intercellular substance;
- matrix - an organic skeleton.
Nhengo dzemafupa ndiwo mhando yakakwana yezvisikwa zvomukatikati mukati memuviri: chiedza uye chakasimba sechine simba, chinosanganisira masero ehupenyu, zvivako zvekuvakwa. Kunze kwemafupa akafukidzwa neyunifomu uye yakaoma shell, iyo inonzi inonzi compact fabric. Mukati mune bone spongy substance - chirongwa chezvipfeko zveplateti.
Nzira Yokuedza Sei Bones Simba
Kuti unzwisise kana mushuloskeletal system inoda rubatsiro, iwe unogona kana mushure mekuongorora kwakakosha - densitometry. Iyi nzira yakachengeteka uye inorwadza, inoshandisa kushandisa X-ray machine kuongorora mapfupa emapfupa, kuziva kudonha, kuputika nezvimwe zvinhu. Kunyanya kuongororwa kunogona kubatsira kudzivirira kukura kwehutachiona hwakakomba, kusanganisira osteoporosis. Vakadzi vanopfuura makumi mashanu nevarume vanopfuura makumi mashanu vanorayirwa kuti vaongororwe kamwe chete pagore. Nzira yekutarisa sei kuwedzera kwepfupa iwe pachako? Zvinosuruvarisa, izvi hazvibviri, munhu anongonzwa nemigumisiro yekuonda kwavo.
Chii chinosimbisa mapfupa evanhu?
Zvirwere zve musculoskeletal system hazviitirwi nevanhu vezera rakakura, mushure memakore makumi matatu nemakumi matatu nemasere mapfupa anorega kukura nesimba. Nzira yakaipa yehupenyu inoputika calcium kubva kumapfupa. Doro, kusvuta, caffeine, kushandiswa kunotapira uye munyu, kuputsika nekuputika kwezvibatanidza, kushanda zvakakwana mumuviri - izvi zvose zvinoita kuti kurasikirwa kwevhithamini uye kusasimira kwemasaga. Mabheche anofanira kusimbiswa kubva paucheche, achiisa nheyo yekuvandudzika kwemuviri.
Ndezvipi zvinowedzera kusimbisa mapfupa?
Zvokudya zvakakwana zvinopa muviri muviri wakakwana wemuviri wekugadzirisa nekuchengetedza simba remafupa. Chinhu chakakosha zvikuru chinonzi calcium, kukwana kwayo kunonzwika kutanga. Inowanikwa mumichero yehuisi, herbs, kabichi, broccoli, nyemba, beet. Mhirizhonga yakawanda inomutsa mubvunzo: Ko mukaka unosimbisa mapfupa here kana kwete? Zvidzidzo zvevasayendisiti veSweden zvakaratidza kuti kunyanya kushandiswa kushandiswa kunongowedzera simba refupa, sezvo calcium inoshandiswa kuisa chimiro cheyero-base-balance.
Saka chii chaunoda kudya kuti usimbise mapfupa? Zvokudya zvinowanikwa mumutsananguro - magnesium , phosphorus, zinc, manganese, maprotheni, vitamini D uye C. Zvinhu zvinosimbisa mapfupa zvine zvinhu izvi zvakakwana kuti zvizadze chiyero chezuva nezuva. Inokurudzirwa kuisa mune yekudya:
- mazai;
- hove zvigadzirwa;
- mishonga - beet, turnips, sipinashi;
- citrus fruit;
- chiropa (nyuchi, nyama yenguruve);
- gwayana;
- zviyo (pancake, buckwheat, oatmeal);
- mbeu dzomupukisi ;
- prunes uye akaomeswa apricots;
- Nuts (marangi, makanda, musidhari).
Ipi vitamini inosimbisa mapfupa?
Mavhithamini makuru anosimbisa mapfupa ndeeD uye C. Ikupedzisira inodikanwa pakuumbwa kwegrogen, iyo inopa mapfupa nekugadzirisa uye inoderedza ngozi yezviputsi. Vitamini D inobatsira calcium kudarika mumapfupa efupa. Izvi zvinosimbisa masaga. Pamwe pamwe nekushandisa kwezvokudya zvevhithamini zvinenge zvakakosha kugara muzuva kwemasvondo gumi nemashanu pazuva.
Ndezvipi zvinodhaka zvinosimbisa mapfupa?
Kana mapfupa asina simba, anotora kuonda, zvinogona kuva nekudikanwa kwekutora mishonga, zvokudya zvinowedzera, vitamini complexes zvinokurudzira utano. Zvinogona kugoverwa mumishonga inosimbisa mapfupa uye kubvisa zviratidzo zvekutanga kwezvirwere. Kune vanhu vemakore akasiyana, vanogona kusiyana. Inonyanyozivikanwa yemishonga iyi:
- Calcium nemafanana ayo ndeyevatongi ve phosphorus-calcium metabolism nepamusoro yezvinhu zvakakosha.
- Bonviva, Osteokoa - zvinodhaka zvinoratidzwa nekuderera mu bone tissue.
- Collagen Ultra uye zvimwe zvakabatana zvinosanganisira collagen.
- Gemmo, Emmo-vitamini uye mineral-organic complexes.
Nzira yekusimbisa sei mapfupa pamba?
Uye kunze kwekushandiswa kwezvinhu zvakasiyana-siyana uye zvinodhaka, unogona kubvisa zvirwere zve musculoskeletal system uye kugadzirira muviri kutakura. Nzira yekusimbisa sei mapfupa iwe pachako? Nekudya kwakakodzera, iwe unofanirwa kuisa muviri muviri muhurumende yezuva racho. Kusimbisa mapfupa kuburikidza nekubhadhara inzira inobatsira. Simba kudzidzisa rinotakura skeleton, bone tissues dzinogara dzichinjwa, dzichiwedzera. Kudzidzira kwakakodzera: simba kudzidzisa, expander uye mitambo yekudzidzisa mitambo, kumhanya, mabhasikoro, kutsika rambo.
Nzira yekusimbisa sei mapfupa mushure mekuputsika?
Kunyatsotarisirwa kunoda kusimbiswa kwemapfupa mushure mekuvhunika. Mishonga yakazara mu-silicon ichabatsira kudzorera kutendeka: cauliflower, radish, Jerusarema artichoke. (Silicon ine basa rakakomba pakuumbwa kwemapfupa, saka nheyo iyo doro iri rine iyo inosimbisa mapfupa). Iwe haufaniri kukanganwa nezve calcium uye vitamini C. Mune ramangwana, iwe unoda kubatanidza maitiro. Pazvikamu zvekutanga, gymnastics inobatsira mumvura, kuisa muviri. Dumbo rakakanganisika rinogona kunyatsogadzirwa nekubhadhara nebhora, kutambanudza, kurovedza muviri. Kusimbiswa kwemapfupa akakanganisika kunoitwa pasi pekutarisirwa kwechiremba.
Nzira yekusimbisa sei mapfupa muosteoporosis?
Kufambira mberi kwechirwere chirwere kunotungamirira kukuderera kwehutachiona hwepfupa nekuda kwekuderedza kuwanda kwezvipfigiso chimwe nechimwe chevhapa rega rega rimwe nerimwe, kuputika kana kukwana kwakakwana. Kuti abvise brittleness, nzira dzokurapa dzinoshandiswa:
- kutora mishonga inoshandiswa iyo inobatsira nzira yekugadzira mapfupa;
- massage;
- Dzidzira kurapa.
Matanho ekudzivirira haaponesedzi chirwere chacho, asi njodzi dzakanyanya kuderedzwa. Kuzvidzivirira kwemapfupa muosteoporosis kunosanganisira:
- healthy eating;
- kudzora pamusoro pebasa reHodmonal system;
- kubviswa kwehuwandu hwekure uye kukanganisa tsika dzakaipa;
- miitiro yezuva rimwe nerimwe (simba);
- mararamiro anoshanda.
Mapoka evanhu kuti vasimbise mapfupa
Kudzorera muviri kuburikidza nekurapa kumwe kwakachengeteka kwakachengeteka uye kunobudirira. Zvakanakira nzira dzekumba zvakave dzakaedzwa kumarudzi akawanda. Kusimbisa mapfupa nemishonga yevanhu kunosanganisira kushandiswa kwezvinyorwa, mazamu, marashi nemafuta anobva pane zvigadzirwa zvepanyama. Mapoka akareruka uye anobudirira zvikuru:
- Eyedhells dzakapwanyika ndezvokudya zvinosanganisa zvinowedzera, imwe nzira inobva calcium. Kunyatsocheneswa, yakaomeswa, inopwanyika uye yakawedzerwa kune zviyo, zvibereko zvekudya imwe teaspoon. Zvinokurudzirwa kudya pakudya kwekudya chamangwanani.
- Mafuta akazara , akadimburirwa mukati meganda, uye kuiswa kwefirsi kunobatsira kuporesa kukanganisa nekukurumidza, kubata majoini. Une arthritis 10-15 g yeesingani uwedzere 0.5 mukombe wemvura, viraira kwehafu yenguva, shandisa kudimburira.
- Mafuta nezvinonhuwira zvemukadzi zvinoshandiswa kunzvimbo yakakanganiswa, kana mukati mokugamuchira iyo, inokurudzira kufanana kwemapfupa. Doro tincture inotorwa nemadonhwe makumi matatu pamvura 100 emvura nemakore gumi.
Kusimbisa mapfupa inzira yakareba, inoda kubatanidza nzira. Kunyangwe muhukuru, mushure mekutambura kwekukuvara uye zvirwere, musishuloskeletal system inogona kuramba iine hutano-chimiro chechokwadi chemuviri. Kutsigira munhu wake kunofanirwa nekubatsirwa kwekudya kwakakodzera, kutarisira mavhithamini anouya uye kuenzanisa zvishoma pamasaga.