Kasusuwa sune kashin bayan jikin dan adam.Da zarar kasusuwa ya faru, zai kasance cikin hadarin rugujewa a kowane lokaci, kamar rugujewar ramin gada!Abin farin ciki, osteoporosis, kamar yadda yake da ban tsoro, cuta ce ta yau da kullun da za a iya hanawa!
Ɗaya daga cikin abubuwan da ke haifar da osteoporosis shine ƙarancin calcium.Kariyar Calcium hanya ce mai nisa a gaba.Yara suna buƙatar calcium don haɓaka haɓakar ƙashi, kuma manya da tsofaffi suna buƙatar calcium don hana osteoporosis.
Kaka shine lokaci mafi kyau don ƙara ƙwayar calcium.A wannan lokacin, ikon jiki na sha da amfani da calcium shima yana inganta yadda ya kamata, amma dalilin osteoporosis ba kawai mai sauƙi bane kamar ƙarancin calcium!
Menene ainihin ke haifar da osteoporosis, kuma yana kawo irin wannan babbar barazana ga jikinmu?Koyi game da:
01
rashin daidaituwa na hormone
Idan tsarin endocrin na jiki ya lalace, zai yi tasiri sosai a jiki, sannan kuma yana haifar da rashin daidaituwa ko rashin daidaituwa na hormones na jima'i, sannan kuma a kaikaice yana haifar da raguwar haɗin furotin, wanda hakan ya shafi yanayin jikin mutum. haɗin matrix na kashi, wanda zai ƙara rage aikin ƙwayoyin kashi.Hakanan karfin jiki na shan calcium shima yana raguwa.
02
rashin abinci mai gina jiki
Matasa shine mafi kyawun matakin ci gaban jiki, kuma abincin yau da kullun yana taka muhimmiyar rawa wajen haɓakar jiki.Da zarar rashin sinadarin calcium ko rashin wadataccen sinadarin gina jiki, zai haifar da matsalar samuwar kashi, kuma mutanen da ba su da sinadarin bitamin C da kansu za su haifar da raguwar matrix.
03
Kariyar rana mai yawa
Za mu iya samun bitamin D ta hanyar yin dusar ƙanƙara a rana a kowace rana, amma yanzu adadin mutanen da ke son kyan gani yana karuwa.Baya ga amfani da sinadarin rana, suna kuma shan parasol lokacin fita.Ta wannan hanyar, ana toshe haskoki na ultraviolet, kuma an rage abun ciki na bitamin D da jiki ya samu.Rage matakan bitamin D na iya haifar da lalacewa ga matrix na kashi.
04
rashin motsa jiki na tsawon lokaci
Yawancin matasa a zamanin yau suna da kasala sosai a gida.Suna kwance a gado duk yini, ko kuma suna zaune har na tsawon lokaci.Rashin motsa jiki zai haifar da raguwar ƙwayar kasusuwa da atrophy na tsoka, wanda hakan zai haifar da raguwar ayyukan ƙwayoyin kashi.haifar da osteoporosis.
05
Abubuwan sha masu guba
A zamanin yau, mutane da yawa ba sa son shan ruwa kuma sun gwammace su sha abubuwan sha na carbonated, amma abin da ba su sani ba shi ne cewa sinadarin phosphoric acid da ke cikin abubuwan sha na carbonated zai iya sa a ci gaba da rasa calcium na kashi a jiki.Idan ya dau lokaci mai tsawo, kashi zai yi karye sosai.Sa'an nan, yana da sauƙi a sha wahala daga osteoporosis.
rigakafi
Osteoporosis ya kamata kuma a kula da gyaran halayen rayuwa mara kyau
Shan taba: ba wai kawai yana rinjayar sha na calcium a cikin hanji ba, amma kuma yana inganta asarar kashi a cikin kasusuwa;
Shaye-shaye: Yawan barasa yana lalata hanta kuma a kaikaice yana shafar haɗin bitamin D a cikin jiki;yana kuma iya yin tasiri kan haɗakar wasu kwayoyin halittar jini a cikin jiki, wanda a kaikaice yana haifar da osteoporosis;
Caffeine: Yawan shan kofi, shayi mai karfi, Coca-Cola, da dai sauransu, zai haifar da yawan shan maganin kafeyin da kuma kara fitar da sinadarin calcium;
Magunguna: Yin amfani da dogon lokaci na masu kwantar da hankali, magungunan anti-epileptic, heparin da sauran magunguna na iya haifar da osteoporosis.
Makullin hana osteoporosis: abinci mai gina jiki + hasken rana + motsa jiki
1. Gina Jiki: Daidaitaccen abinci mai gina jiki zai iya inganta haɓakar ƙashi da kuma ajiyar calcium
Calcium mai arzikin: Ku ci abinci mai wadatar calcium, abin da ake buƙata shine 800mg kowace rana;mata masu juna biyu da masu shayarwa su kara yawan sinadarin calcium a cikin adadin da ya dace bisa ga umarnin likita;
Karancin gishiri: Yawan sodium mai yawa zai ƙara fitar da calcium, yana haifar da asarar calcium, kuma ana ba da shawarar cin abinci mai haske da ƙarancin gishiri;
Adadin da ya dace na furotin: Protein wani abu ne mai mahimmanci ga ƙasusuwa, amma yawan cin abinci zai ƙara fitar da calcium.Ana ba da shawarar samun adadin furotin da ya dace;
Vitamins iri-iri: bitamin C, bitamin D, bitamin K, da dai sauransu duk suna da amfani ga sanya gishirin calcium a cikin kashi kuma suna inganta ƙarfin kashi.
2. Hasken rana: Hasken rana yana taimakawa wajen hada bitamin D kuma yana inganta sha da amfani da calcium
Vitamin D yana taka muhimmiyar rawa wajen tsomawa da amfani da sinadarin calcium ta jikin dan Adam, amma abun da ke cikin bitamin D a cikin abinci na dabi'a ya ragu sosai, wanda ba zai iya biyan bukatun jikin dan adam kwata-kwata, da hasken ultraviolet a rana. zai iya canza cholesterol a ƙarƙashin fata zuwa bitamin D, Yi gyara don wannan rashin!
Lura cewa idan kun yi amfani da gilashin a cikin gida, ko amfani da hasken rana ko goyan bayan parasol a waje, hasken ultraviolet za a sha da yawa, kuma ba zai taka rawar da ya dace ba!
3. Motsa jiki: motsa jiki mai ɗaukar nauyi yana ba da damar jiki don samun da kuma kula da iyakar ƙarfin kashi
Motsa jiki mai nauyi yana sanya matsi mai dacewa akan kasusuwa, wanda zai iya karuwa da kiyaye abun ciki na ma'adanai irin su gishirin calcium a cikin kasusuwa da kuma inganta ƙarfin kasusuwa;akasin haka, idan aka samu rashin motsa jiki (kamar majinyatan da suka dade suna kwance a gado ko bayan karaya), a hankali sinadarin calcium a jiki zai karu.Rashin ƙarfin kashi kuma yana raguwa.
Har ila yau motsa jiki na yau da kullum zai iya ƙara ƙarfin tsoka, inganta haɗin kai na jiki, sa masu matsakaici da tsofaffi ba su iya faduwa ba, da kuma rage haɗarin haɗari irin su karaya.
Tunatarwa: Rigakafin ciwon kashi ba kawai batun masu matsakaici da tsofaffi ba ne, ya kamata a kiyaye shi da wuri-wuri da kuma dogon lokaci!Baya ga yin la'akari da abubuwan da ke sama, yana da mahimmanci a yi amfani da tushen duban dan tayi ko kuma mai ɗaukar hoto na X-ray absorptiometry don tantance yawan ma'adinai na kashi a cikin lokaci, don samun gano wuri da wuri da wuri.
Lokacin aikawa: Oktoba-14-2022