Kufunga nezvekudya kwakakodzera uye basa rekuita, isu tinowanzoita kuti tive nechinangwa chokurasikirwa nehuchizha pane kutarisira utano hwemangwana. Zvisinei, matanho ari kukurudzira: vanopfuura 25% veAmerica vakapindura vanoti humwe huwandu hunorema kwavari haisi chikonzero chikuru chekuenda kuchikwata chemitambo. Chokutanga pane zvose, vanoda kuchengetedza hutano hwavo hwakanaka uye hupenyu hwakanaka kwemakore mazhinji. Asi mamiriro emasaga pazera remakore makumi maviri nemakumi matatu nemakumi matatu, zvichienderana nenhamba dzakafanana dzinofungidzirwa shomanana. Kusvikira kune imwe nguva, isu hatina matambudziko nayo: kunze kwekunge mushure mokushanda kwezuva guru, chiuno chiri kunyura, kana kufamba kune zvitsitsinho zvichapera nekusvika kwekubudirira kubva "kumusoro" uye kuparadzaniswa. Zvisinei, kudzivirira panguva yakakodzera kunogona kutiponesa kubva pamatambudziko makuru shure uye kudzivisa osteoporosis.
Mabhete akafanana nemasumbu: kubva pakuedza kwemuviri vanowedzera simba, uye kana vasipo paatrophy. Kunyangwe kudya kwakakwana kwe calcium nehupenyu husina hanya hakuzokuponesi kubva pakurasikirwa nefupa. Skeleton yemunhu inoumbwa nemapfupa makumi maviri nemakumi maviri nemasere 230. Kuumbwa kwepepa bone mass kunoitika pazera remakore anenge 25-30. Mushure meizvozvo, huwandu hwemapfupa emapfupa hunotanga kuderera zvishoma nezvishoma. Kana iwe uchirashikirwa nehuwandu, iwe uchakudziridza osteoporosis. Chaizvoizvo, chave chave chichinzi "chirwere chemazana gumi apfuura," kunyange zvazvo chisina kunyatsoitika zvakadaro. Ichi chikamu chekukwegura kwekuzvarwa kwemuviri, chiitiko chakanaka zvachose. Asi iye zvino zvakakosha kufunga pamusoro pekurega kubvumira osteoporosis kukura. Iwe unopiwa mukana wekusimbisa mapfupa ako nechingwa chakanyatsogadzirwa uye chiito chekuita.
Sedentary lifestyle
Bhutano utano, sechikamu chipi nechipi chemuviri wedu, chinofanira kuchengetedzwa. Kuti ivo vave vakasimba kwenguva refu, zvakakosha kugoverana mune dzidzo yepanyama nekurovedza muviri. Kudzivirira kuchengetedzwa. Kuti uchengetedze skeleton ine utano, iwe haufaniri kushandiswa kune zvinowanzobatanidzwa maitiro. Zvakakwana kupa 30-35 maminitsi ezuva nezuva cardio load ye medium medium. Endai kufamba, kumhanya, mabhasikoro uye tennis. Sezvaunoziva, mararamiro ehupenyu akadaro anowedzera mukana wekukuvara kwepfupa. Izvo zvakanyanya pane izvi ndezvokuparadzana kana matambudziko. Zvokudya zvinowedzera mavithamini uye kutsvaga zvinhu zvichakubatsira kusimbisa mapfupa nemasaga.
1. Misi uye zvigadzirwa zvemisi. Izvo zvine mhuru yakakura ye calcium. Uyezve, kunze kwezvinhu izvi, hazvibviri kuti munhu awane chidimbu chakakosha che calcium nechikafu.
2. Greens (parsley, dill, etc.). Yakapfuma mune mavhitamisi anokosha C, B1, B2, K, E uye ine zvinhu zvakakosha zvakadai se calcium salts, potassium, iron, phosphorus, iyo, chaizvoizvo, yakazara mineral-vitamini yakaoma.
3. Hove dzegungwa, caviar, chiropa uye zvihuta mazai akawanda ane vitamini D, iyo inovandudza kunwa kwe calcium uye inowedzera hutachiona.
4. Misi, nyama, mazai uye zviyo. Izvo zvine phosphorus, pasina iyo inowanzoenderana nekuvandudzwa kweuropi nemapfupa hazvibviri.
5. Black currant, imbwa yakasimuka uye macrorus. Kushayikwa kwe ascorbic acid kunotungamirira kukanganisa kwegorgen synthesis ye bone bone, saka shandisai zvokudya zvinodyiwa zvine vitamini C.
6. Zheleobraznye ndiro, hove uye soy. Zvokudya izvi zvakapfuma mune amino acid yakadai seLysine. Inobatanidzwa mune mapfupa ekugadzirisa nekuchengetedza kwebasa rekunyorwa nekugadzirisa.
Kusava nekisikamu mumuviri
Zvidzidzo zvenguva pfupi zvakaratidza kuti vakadzi vemazuva ano vanodya anenge 400 mg ye calcium zuva, asi huwandu hwakakurudzirwa hwevakadzi vane makore 19-49 ndi 1000 mg. Nokudzivirira kwehutachiona uye kusimbiswa kwemapfupa, zvakakwana kutora zvimwe zvigadzirwa neavo vane kamuki yakawanda uye phosphorus, sezvo ichinhu chikuru chemapfupa. Izvi zvinonyanya kukosha kune avo vanobatanidzwa mune zvemitambo. Tora mineral supplements chete kana zvichidikanwa. Kudzivirira kuchengetedza: Kana uchida mukaka, matambudziko ako anogadziriswa. Uye kunyange iyo yakaderera-mafuta inogadzirwa ine huwandu hwakawanda hwekashicium. Usanwa mukaka - sanganisira mune zvekudya zvako zvimwe zvekudya zvekuisa, semuenzaniso, yoghurts, cheeses, milkshakes. Asi nekrimu nehotela, usatorwa: mukati mavo marisiyamu ane zvinyorwa zvishoma. Kana usina chokwadi nezvehutano hwako hwakanaka, mapfupa nemisumbu, unogona kuzvitarisa kumba.