Jimicsi iyo vitamin D badan ayaa ka faa'iideysan kara bukaanada
Osteopenia waxay ka dhigan tahay luminta maadada macdanta lafaha, laakiin dadka qaba osteopenia waa in ay lafaha ka shaqeeyaan hab nololeedkooda iyo qaab nololeedkooda. Waxaad qaadi kartaa tallaabooyin fudud si aad u kobciso lafahaaga si aad uhesho lafo beel caafimaad qaba oo loona yareeyo adigoo baranaya waxyaabo dheeraad ah oo ku saabsan ogaanshaha cudurka osteopenia iyo dawooyinka osteopenia .
Maareynta iyo Ka Hortagga Cudurka Osteopenia
- Cunto: Lafahaagu waxay ubaahan yihiin kalsiyum iyo nafaqooyin kale si ay u ilaaliyaan awoodooda. Ilaha ugu wanaagsan ee kuwani waa kuwo dabiici ah: caanaha, waxyaabaha caanaha laga sameeyo, iyo khudaarta cagaaran. Waxa kale oo aad qaadan kartaa daawooyinka kalsiyumka , inkastoo aad marka hore la hadasho dhakhtarkaaga. Qaar badan oo ka mid ah daawooyinka kalsiyumku waxay u baahan yihiin in lagu qaato waxyaabo kale oo dheellitiran si ay u noqdaan kuwa waxtarka leh (iyo noocyada kalsiyumku ka fiican yihiin kuwa kale).
- Layli: Jimicsiyada culeyska culus iyo jimicsi iska caabin ah ayaa kicin kara lafahaaga si aad u noqoto mid xoogan. Miisaanka dheeraadka ah, socodka, qoob-ka-cayaarka iyo wax kasta oo miisaanka culus saaraya lafahaaga ayaa kaa caawin doona.
- Iska ilaali Sigaar cabista, khamriga iyo ka badan: Sigaar cabid, aalkolo aad u badan, kafeyiin iyo xitaa soodhku waxay ka shaqeyn karaan jidhkaaga markaad isku daydo inaad dhisto lafahaaga. Ku soo celi kuwan.
- Faytamiin D: Jirkaagu wuxuu u baahan yahay heerarka caafimaad ee fitamiin D si si habboon u nuugo kalsiyum. Waad u sii fiicnaan kartaa heerarka fitamiin D-gaaga adigoo isticmaalaya qiyaastii 15 daqiiqo qorraxda maalin kasta (gacmaha iyo wejiga la soo bandhigo) ama adoo qaadanaya kabaabinta fitamiin D.
Samee Qalabkaaga Lafaha
Dadka qaba lafo adag oo qafiif ah 30 jir waxay leeyihiin khatarta ugu yar ee ay ka mid yihiin osteopenia iyo osteoporosis. Halkan waxaa ku yaal waxyaabo sahlan oo aad sameyn kartid si aad naftaada u hesho fursada ugu wanaagsan ee looga hortagi karo osteopenia iyo osteoporosis mustaqbalkaaga:
- Hel calcium kugu filan iyo fitamiin D.
- Jimicsi badanaa oo hubso in jimicsigaagu uu culeyska saaro lafahaaga (miisaamidda iyo kor u qaadista miisaanka, tusaale ahaan, waxay u fiican yihiin lafahaaga).
- Ha cabin sigaarka. Sigaarku waxuu waxyeelo u geystaa lafahaaga.
- Iska ilaali cabitaanka cola (cuntada iyo sida joogtada ah). Cabitaanka Cola waxaa laga helaa fosfooric acid, kuwaas oo xoojin kara lafaha lafahaaga.
- Ha cabbin aalkolo badan.
Ka hortagga Dhirta
Khatarta ugu weyn ee osteopenia waa khatarta sii kordheysa ee jabinta sinta ama dhabarkaaga haddii aad dhacdo.
Haddii lagugu soo saaro osteopeniin, qaado daryeel gaar ah si aad uga hortagto dhicitaanka. Halkan waxaa ku yaal waxyaabo caadi ah oo macquul ah oo aad sameyn kartid si aad hoos ugu dhigto khatarta ah inaad dhacdo:
- Iska ilaali socodka marka uu baraf jiro.
- Hubi inuu gurigaaga si fiican u iftiimay.
- Ku rakib tuubooyinka meel u dhow barkadda.
- Xiro kabo si fiican u habboon oo siiya taageero.
- Ka taxadar markaad socoto.
Ilaha:
> Asaasiga Qaranka ee Osteoporosis. "Tilmaamaha Hagaha ee Hagaajinta iyo Daaweynta Cudurka Osteoporosis." Feb. 2008.
> Daawada MedlinePlus Medical Encyclopedia: "Osteoporosis"
> Osteopenia. Sundeep Khosla, MD, iyo L. Joseph Melton, III, MD, MPH New England Journal of Medicine . Volume 356: 2293-2300. May 31, 2007.
> Asaasiga Qaranka ee Osteoporosis. "Tilmaamaha Hagaha ee Hagaajinta iyo Daaweynta Cudurka Osteoporosis." 2008.
> Daawada MedlinePlus Medical Encyclopedia: "Baaritaanka cufanka macdanta miyirka."