Yadda za a Hana Rasa Kashe tare da Kayan Darasi
Osteoporosis wata cuta ce daga kasusuwa da ke shafar maza da mata, musamman ma mata fiye da mazaunawa saboda estrogen na taimakawa wajen kare kullun. A cikin Osteoporosis, kasusuwa sun zama masu rauni kuma suna da rauni kuma suna da mummunar haɗari. Kalmar osteoporosis tana nufin "ƙasusuwa maras haushi," inda ma'anar gaske shine "cike da ramuka" - kuma daidai ya kwatanta yanayin kasusuwa osteoporotic.
Ayyuka na taimakawa wajen hana Osteoporosis
Aikin aikin da ake kira "nauyin nauyi" ko "motsa jiki", yana taimakawa kasusuwan karfi ta hanyar yasa tsokoki da tendons su jawo ƙasusuwan, wanda hakan yana motsa kwayoyin halitta don samar da kasusuwa. Kaya akan kasusuwa za'a iya haifar da nauyin jikinka, kamar yadda yake gudana ko jinginar, ko kuma daga ma'auni na waje kamar dumbbells ko kayan motsa jiki a tsarin horo na horo.
A gaskiya ma, nazarin ya nuna cewa mafi kyawun motsa jiki na iya ƙila ba nauyi kawai ba amma har ma da "babban tasiri" motsa jiki. Wannan yana nufin ba da jingina ga tsoka da kasusuwa irin su za ku yi a lokacin da kunna ƙafafun kafa a ƙasa yayin gudu, ko tadawa ko tura kayan nauyi ba zato ba tsammani. A al'ada, dole ne ka tabbatar ka yi irin wannan aikin a amince.
Ɗaya daga cikin nauyin lafiyar kasusuwa shine "ƙananan ma'adinai" ko BMD don takaice. Binciken kashi don bincika BMD wata hanya ce mai sauƙi wanda aka bayar da likitoci.
Harkokin motsa jiki yana hana kullun da ƙyama
Ko da yake kasusuwa kasusuwa zasu iya taimakawa wajen hana kullun idan ka fada, hanya mafi kyau don kare kariya daga fadiwa ba zai fada a farko ba! Balance da ƙarfin makullin su ne maɓallan don fada kariya. Kwarewa mai dacewa kamar yadda muka tsufa - irin su horar da nauyi - ba wai kawai taimakawa kasusuwan lafiya ba, yana kare kariya da raguwa kuma inganta ma'auni da ƙarfi.
Mafi nau'i na motsa jiki
Duk motsa jiki yana amfani da lafiyar ku. Darasi na ƙarfin nauyi shine mafi kyau don ƙarfafa kasusuwa. Ga wasu misalai.
- Running da jogging
- Gymnastics
- Makarantar wasan kwaikwayo - mataki, rawa, da kuma tsalle-tsalle
- Girman hawa - dumbbells, barbells, inji, kayan aikin jiki
- Wasanni na wasanni da ke gudana tare da jefa - kwando, kwallon kafa, wasan baseball, wasan kwallon raga, volleyball
- Wasan wasanni wanda ya shafi wasan kwaikwayo na raket
- Walking (amma rashin tasiri fiye da gudu ko jogging)
Ƙaramar tasiri ga kasusuwa shine:
- Iyaye ko makamashin ruwa
- Gudun keke
- Sauran ayyukan aikin motsa jiki masu nauyi
Ka tuna cewa wasan kwaikwayo na gudana ko kafa ne kawai akan ƙananan jiki. Kuma ko da yake yawancin lalacewa na asarar asarar da aka ji a cikin kunya da kashin baya, yin aikin jiki na jiki tare da motsa jiki mai nauyi yana da mahimmanci. Kullun hannu da makamai daga dama, kamar yadda muka tsufa, ba abu bane.
Ka yi la'akari da wannan bayanin kula game da jimiri da ke gudana irin su marathons, ketare da triathlons da sauran motsa jiki masu yawa: Yanayin motsa jiki, yafi aikin motsa jiki, zai iya rinjayar mummunar kashi a cikin mata ta hanyar tsangwama da ciwon estrogen bayan an hade shi tare da cin abinci maras kyau da kuma yawan abincin makamashi.
(Asalin hasara na estrogen ne babban dalilin asarar asara a cikin mata bayan mazaopause.) Don masu aikin motsa jiki da masu wasa, dakatar da, ko kuma lokacin da ba daidai ba ne alamar gargadi. Rashin lalacewa, cin abinci mara kyau, da kuma lokutan haɗuwar ake kira "jaririn 'yan wasa." Wannan bai kamata ya faru ba idan an tsara horon horo da kuma kulawa da abinci da abinci mai kyau a cikin jadawalin ku. Shawarar daga mai cin ganyayyaki na wasan kwaikwayo na da kyau.
Gina Jiki da Taimako don Kasusuwan Lafiya a Yara da Yara
Mafi yawa daga cikin kayan da aka samu na ƙwayar lafiya yana gina a matashi kuma kafin shekaru 30.
Mata na iya zama mafi saukin kamuwa ga tsarin da bai dace ba a wannan lokaci fiye da maza. Aminiya mai cin ganyayyaki, cin abinci mara kyau tare da yawan 'ya'yan itace da kayan marmari da kayan aiki masu nauyi suna mabuɗin mahimmancin cigaba lokacin yakarka. Bayan haka, tare da cigaba da motsa jiki a cikin tsufa - kuma wannan yana da ga maza - kuma za'a iya kiyaye ƙuƙasasshiyar kashi zuwa ƙananan. Kodayake mata suna mayar da hankali ga bayanai game da osteoporosis da ƙananan kasusuwa (Osteopenia), wasu maza suna fama da wannan matsalar.
Koda kayi duk kyawawan abubuwa yayin girma da girma, dabi'unku wadanda suka gada - jinsinku - na iya ba ku da ƙasusuwa wanda zai iya samun damar osteoporosis. Wannan shine mafi mahimmanci dalili don bunkasa salon ku don hana lafiyar ƙarancin ƙasƙanci.
Yaya Kwancijin Halitta da Vitamin D Ina Bukata?
Calcium. Gwargwadon shawarar yin amfani da allurar manya ga manya, maza, da mata, shekaru 19 zuwa 50 ne 1,000 milligrams kowace rana, tare da mafi girma da aka ba da shawarar ga matasa da kuma tsofaffi shekaru daban-daban da kuma a ciki. Ana iya samun cikakken jerin abubuwan da ake da shawarar da aka samu daga Cibiyar Nazarin Lafiya ta Ƙungiyar Lafiya na Ƙungiyar Lafiya, ta ƙari da ƙarin bayani mai kyau a kan abinci a abinci da yadda za a biyan bukatun ku.
'Yan wasa ko masu aikin motsa jiki ba su buƙatar ƙarin sunadaran fiye da yadda aka ba da shawarar a cikin jagororin ko fiye da mutane marasa zaman kansu ba. Yin motsa jiki tare da isasshen abincin kirki yana aiki tare don bunkasa darajar kashi. Kulawa mai hankali ga shawarar da ake kira calcium shine abin da ake bukata.
Vitamin D. Wannan bitamin yana aiki tare da allura don gina kashi. Gwargwadon shawarar bitamin D yana da shawarar yin amfani da ragowar kwayoyin halitta daga 200 zuwa 600 kowace rana daga yara har zuwa tsufa. Wasu masanan sun ce wannan shawarar da ake ci yana da yawa. A sakamakon haka, ana ganin bitamin D ne a karkashin nazari. Farin Lissafi na Vitamin D yana ba da ƙarin bayani. Ana buƙatar kulawa a yankuna inda hasken rana ya zama kadan ko a al'adun kabilanci inda aka sa tufafi na jiki, don haka ƙuntata hasken rana, babban tushen bitamin D.
Vitamin K. An samo shi a cikin kayan lambu mai mahimmanci, yana da mahimmanci na bitamin don bunkasa kashi.
A cikin nazarin ilimin likita, matakan gaggawa sun nuna mafi yawan amfanin ga yawan kashi, tare da aminci, fiye da horo da nauyin nauyi da aka ɗauka da hankali. An san wannan a matsayin "horo na horon" kuma yana da nau'i nau'i na nau'i nau'in horo wanda yawancin 'yan wasa suke amfani da shi don kokarin ci gaba da ƙungiyoyi masu kyau - kwallon kafa, baseball, da basketball zama misalai. Don lafiyar jiki, ƙungiyoyi masu sauri suna neman samar da karin karfin jiki fiye da hanzari, haɗuwa mafi girma. Idan kana so ka gwada irin wannan horon, shawara daga mai kwarewa mai karfi zai kasance mai hikima har sai ka fahimci mahimmancin horon horo.
Kisan da aka lalace a lokacin mutuwa da lalacewa
Wasu bincike sun nuna cewa idan ka rasa nauyi, an rage kashi kashi. Duk da haka, wannan zai iya hanawa idan kunyi aikin motsa jiki kuma ku tabbatar da cewa ku ɗauki nauyin ƙwayar abincin abincin mai yalwa yayin da kuka rage ƙasa. Ko wannan yana faruwa, da kuma ta yaya, zai iya bambanta idan kun kasance namiji ko mace kuma a cikin shekaru masu zuwa ko kuma bayan jima'i.
Mace masu mata da maza da mata wadanda suka rasa nauyi tare da abinci kawai (ba tare da motsa jiki ba) kuma wadanda ba su cinye abincin abincin da ake ci ba su zama mafi haɗari a wannan lokacin asarar nauyi.
Ƙayyadad da Ƙimar Kula da Gwaran Ƙarƙashin Kasa
Yi la'akari da waɗannan mahimman bayanai.
- Yawancin ci gaban kashi yana faruwa kafin shekaru 30 a cikin maza da mata. Yara da yara da nauyin nauyin nauyin yara da kuma abincin abincin da ake bukata don buƙatar ƙananan kashi a wannan lokacin.
- Ayyukan nauyin nauyin nauyi kamar horo da nau'i, gudana da wasa, gymnastics, rawa aerobic da mataki da wasanni na wasan yana da amfani don kiyayewa da hana hasara kashi cikin tsufa. Jirgin, motsa jiki, da kuma motsawa ba su da amfani ga wannan dalili ko da yake suna da kyau don jin dadin zuciya da nakasa.
- Yawancin abincin abinci mai gina jiki, bitamin D da watakila bitamin k (daga kayan lambu masu ganyayyaki) wajibi ne don gina kasusuwa karfi.
- Yin amfani mai kyau ba kawai yana taimakawa wajen kula da ƙananan kashi ba, kuma yana samar da ƙarfin ƙwayar murfin jiki da daidaituwa, wanda zai iya rage abin da ya faru na lalacewa da kuma fractures.
- Dogayen abincin abincin da ya kamata ya kamata ya fara a lokacin yaro kuma ya ci gaba da tsufa don inganta yawan kashi kuma ya hana fractures.
> Sources:
> Cussler EC, Going SB, Houtkooper LB, et al. Kwanancin motsa jiki da kuma amfani da allurar ƙwayoyi suna lura da canje-canje mai shekaru 4 a cikin mata na maza. Osteoporos Int. 2005 Dec, 16 (12): 2129-41.
> Vainionpaa A, Korpelainen R, Leppaluoto J, Jamsa T. Hanyoyin tasiri mai zurfi akan nau'in ma'adinai na kashi: gwajin gwagwarmaya a cikin mata masu aure. Osteoporos Int. 2005 Feb 16 (2): 191-7.
> Daly RM, Dunstan DW, Owen N, et al. Shin horarwar juriya ta ƙarfafawa ta kasance da nau'in kashi a lokacin rashin asarar nauyi a tsofaffin manya da tsofaffin masu ciwon sukari iri biyu? Osteoporos Int. 2005 Dec, 16 (12): 1703-12.
> Stengel SV, Kemmler W, Pintag R, et al. Harkokin wutar lantarki ya fi tasiri fiye da ƙarfin horo don rike ma'adinai na kashi a cikin mata masu auren mata. J Appl Physiol. 2005 Jul; 99 (1): 181-8.
> Borer KT. Ayyukan jiki a cikin rigakafi da gyaran osteoporosis a > mata: > hulɗar hulɗar injiniya, hormonal da kuma abincin abinci. Sports Med. 2005; 35 (9): 779-830. Review.
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> Branca F, Valtuena S. Calcium, aiki na jiki da kuma kullun kashi - kasusuwa ga kasuwa don samun karfi a nan gaba. Kiwon Lafiyar Jama'a Nutr. 2001 Feb; 4 (1A): 117-23. Review.
> Wakilin CM. Bukatun calcium na masu aiki na jiki. Am J Clin Nutr. 2000 Agusta 72 (2 Taya): 579S-84S. Review.