Txoj Kev Noj Qab Haus Huv Feem Ntau Cov Poj Niam Tsis quav ntsej

Zoo Siab

• Ntsuam xyuas rau

Ntawm no, rau qhov tseeb xav tsis thoob txog osteoporosis.

Wendy Mikola muaj kev ua neej nyob txhua tus kws kho mob yuav qhuas. Tus neeg muaj hnub nyoog 36 xyoos los ntawm Ohio ua haujlwm tsis tu ncua, tsis haus luam yeeb, thiab ua rau nws lub phaj nrog cov txiv hmab txiv ntoo thiab zaub tshiab, tsis muaj protein ntau, thiab nplej tag nrho. Tab sis muaj ib qho ploj mus: Nws tsis xav ntau los tiv thaiv nws cov pob txha. Wendy hais tias "Kuv xav tias yog qee yam kuv tuaj yeem txhawj txog tom qab," "Osteoporosis feem ntau cuam tshuam rau cov poj niam laus."

Nws tsis yog tib tus neeg uas xav li no: Kev tshuaj ntsuam los ntawm National Osteoporosis Foundation pom tias 85 feem pua ​​ntawm cov poj niam xav tias lawv tsis muaj kev pheej hmoo rau txha pob txha, tus kab mob uas ua rau pob txha txhaws thiab nkig thiab ua rau cov pob txha puas ntsoog. Thaum nws yog qhov tseeb tias poj niam feem ntau tsis txhim kho tus mob kom txog thaum lawv 50s lossis tshaj ntawd, "kev ntsuas koj ua raws li 20-, 30-, thiab txawm tias 40-qee yam ua lub luag haujlwm tseem ceeb hauv kev txiav txim siab koj cov pob txha noj qab haus huv tom ntej hauv lub neej," hais tias Miriam Nelson, Ph. Cov poj niam muaj zog, Cov pob txha muaj zog.

Tsis tau tsuas yog 4 feem pua ​​ntawm cov poj niam hluas tab tom ua qhov kev tiv thaiv tsim nyog txhawm rau tiv thaiv kev mob pob txha, pom kev tshawb fawb tsis ntev los no hauv phau ntawv xov xwm Mob caj dab & Rheumatism. Nelson hais tias "Muaj ntau tus ua yuam kev ntawm kev xav tias lawv txhua hnub khob yogurt lossis khob mis nyuj txaus los tiv thaiv lawv," Nelson hais. "Tab sis qhov ntawd tsis yog li ntawd." Txhawm rau tiv thaiv pob txha poob ua ntej nws pib, peb tau sau cov lus tseeb uas koj yuav tsum paub.1 Nws tsis lig dhau los tsim cov pob txha

Ib yam li cov tawv nqaij xa rov qab, cov pob txha tas li tau ua thiab tawg tag nrho hauv koj lub neej. Thaum koj tseem hluas, pob txha loj hlob sai dua li nws degenerates. Tus nqi ntawd qeeb raws li koj hnub nyoog; los ntawm 18, cov poj niam feem ntau tau tsim txog li 90 feem pua ​​ntawm lawv cov pob txha, thiab los ntawm 30, lawv tau mus txog lawv qhov kawg.

Hauv ob xyoos tom ntej no, cov tshuaj hormones nkag mus rau hauv txoj cai. Cov pob txha tiv thaiv cov tshuaj estrogen pib poob, yog li koj pib poob pob txha sai dua li koj tuaj yeem hloov nws. David Hamerman, MD, tus thawj coj emeritus ntawm Comprehensive Bone Center ntawm Montefiore Medical Center hauv New York City hais tias "Tsib mus rau xya xyoo tom qab lub cev tsis muaj zog, feem ntau cov poj niam twb tau poob txog 20 feem pua ​​​​ntawm lawv cov pob txha ceev. Tab sis txhua yam tsis ploj. Xav txog koj tus lej nyiaj los nqis peev hauv: Nrog qee yam kev noj zaub mov zoo thiab ua kom lub cev yuag yuag, nws muaj peev xwm ua rau tus poj niam hauv nws 20s lossis 30s ntxiv rau nws cov nyiaj tshwj tseg lossis khaws cia yam uas nws tau txais.2 Tej zaum koj yuav tau nug kom kuaj pob txha

Txawm hais tias cov lus pom zoo tam sim no hu rau koj thawj qhov kev kuaj mob pob txha thaum muaj hnub nyoog 65, koj yuav xav tau ib xyoo caum dhau los: Qee cov kws tshaj lij kwv yees tias ib ntawm rau rau tus poj niam hnub nyoog kawm ntawv qib siab muaj osteopenia, ua ntej rau pob txha. Nelson hais tias ""Tsis txhob nyob ntawm koj tus kws kho mob kom ceeb toom koj yog tias muaj qee yam tsis raug-koj yuav tsum tau ua haujlwm thiab hais kom nws ntsuas koj qhov txawv txav," Nelson hais. ). Koj tus kws kho mob tuaj yeem pom zoo DXA scan (yav dhau los DEXA, lossis ob txoj kab xoo hluav taws xob nqus) txhawm rau ntsuas koj cov pob txha ntom ntom. Yog tias koj cov txiaj ntsig tau qhia tias nws qis, nws yuav qhia ntau txoj kev hloov pauv lub neej, xws li noj cov tshuaj calcium thiab vitamin D ntxiv.3 Tsis yog txhua yam kev tawm dag zog tiv thaiv koj cov pob txha

Ua luam dej, caij tsheb kauj vab, thiab Pilates tag nrho koj cov leeg, tab sis koj xav tau ntau lub zog los txhim kho koj cov txheej txheem. Nelson hais tias "Txhua yam kev ua haujlwm hnyav, xws li kev qhia lub zog, aerobics, lossis kev khiav, tau pom los txhawb kev tsim cov pob txha," Thaum lub sij hawm hom kev tawm dag zog no, koj lub cev pob txha hloov mus rau lub siab ntawm lub ntiajteb txawj nqus los ntawm kev tsim cov pob txha ntxiv.

American College of Sports Medicine pom zoo kom ua qhov hnyav hnyav peb mus rau tsib zaug hauv ib lub lis piam, nrog rau cov plyometrics, lossis tawg leaping txav, rau 10 mus rau 20 feeb peb hnub hauv ib lub lis piam. Sim dhia hlua lossis ua squat dhia (pib hauv qhov chaw zaum zaum, dhia ntsug rau saum huab cua, tsaws rau ntawm ko taw tiaj).

Tab sis cov kev tawm dag zog hauv qab no tsuas yog pab cov pob txha hauv koj ob txhais ceg thiab lub duav. Choj qhov sib txawv nrog kev ua ub no xws li nqa qhov hnyav, uas yuav cuam tshuam cov pob txha ntawm koj txhais tes thiab nraub qaum.

4 Cov khoom noj uas ua rau cov pob txha muaj zog tuaj yeem pom hauv cov khoom tsim

Thaum nws los txog rau kev tiv thaiv kab mob osteoporosis, lowfat mis nyuj tau txais feem ntau ntawm cov credit rau nws cov ntsiab lus calcium siab. Tab sis koj lub cev pob txha xav tau kev txhawb nqa cov khoom noj kom nyob ruaj khov: Kev tshawb fawb luam tawm hauv Phau ntawv Journal of Bone and Mineral Research pom tias cov poj niam uas noj cov vitamin C ntau tshaj plaws muaj cov pob txha ntom dua li cov uas tau txais tsawg kawg nkaus. Yog li lub sijhawm tom ntej koj mus rau lub tsev muag khoom, khaws cov khoom noj uas muaj vitamin, xws li citrus txiv hmab txiv ntoo, broccoli, thiab kua txob liab.

Thaum koj nyob ntawm nws, pov qee cov zaub, zaub ntsuab, lossis Swiss chard hauv koj lub tawb nqa khoom.Cov zaub no muaj vitamin K siab, uas txhawb kev tsim cov osteocalcin, cov protein uas khi calcium rau cov pob txha. Thiab tsis txhob hla txoj kab hiav txwv. Yellowfin tuna yog nplua nuj nyob rau hauv magnesium, lwm yam yuav tsum tau rau cov pob txha muaj zog; ze li ntawm 50 feem pua ​​ntawm koj lub cev khaws cov tshuaj ntxhia no pom hauv koj lub cev pob txha. Txhua hnub, tsom rau 320 milligrams ntawm magnesium, uas tseem muaj nyob hauv cov mov xim av thiab txiv laum huab xeeb.5 Calcium yog co-D-pendent

Tag nrho cov mis, yogurt, thiab tshuaj ntxiv hauv ntiaj teb yuav tsis ua rau lub cev zoo me ntsis tshwj tsis yog koj tau txais cov vitamin D nrog rau koj cov calcium. "Calcium tso siab rau cov vitamin D," hais tias Susan E. Brown, Ph.D., tus thawj coj ntawm Osteoporosis Education Project hauv East Syracuse, New York. "Tsis muaj qib vitamin D txaus, tsawg ntawm cov calcium uas koj haus yuav ua rau nqus tau thiab muaj txiaj ntsig zoo rau lub cev."

Koj xav tau 1,000 txog 1,200 milligrams ntawm calcium ib hnub-tus nqi hauv peb mus rau plaub qhov ntawm cov mis nyuj uas muaj rog tsawg-thiab tsawg kawg 400 txog 800 units thoob ntiaj teb cov vitamin D, raws li National Osteoporosis Foundation cov lus qhia. Nrhiav cov vitamin hauv salmon, cw, thiab ntxiv mis nyuj los yog kua txiv kab ntxwv. Thaum 15 feeb ntawm kev tiv thaiv lub hnub tsis tiv thaiv yog lwm qhov zoo ntawm cov vitamin D, koj kuj ua rau muaj kev pheej hmoo nws yuav ua rau koj cov tawv nqaij puas thiab ua rau mob qog noj ntshav.

Vim tias cov neeg Asmeskas nruab nrab tsis txaus rau vitamin D, cov kws tshaj lij pom zoo noj tshuaj ib hnub. Muaj ob hom kev ntxiv, D2 thiab D3. "Xaiv rau D3 version, uas muaj txiaj ntsig zoo dua," hais tias Robert P. Heaney, MD, tus kws tshawb fawb txog pob txha thiab tus xibfwb qhia tshuaj ntawm University Creighton.6 Qee yam khoom noj yog cov tub sab nyiag calcium

Koj nchuav cov mis tsis muaj rog hla koj cov txiv hmab txiv ntoo qhuav ntawm pluas tshais tag kis no, tom qab ntawd muab cov cheese tso rau ntawm koj cov zaub xam lav zaub xam lav thaum noj su, yog li koj zoo rau koj txoj hauv kev kom tau txais koj cov quota calcium, puas yog? Tej zaum tsis. Qee yam tshuaj, xws li oxalates (pom hauv cov zaub ntsuab thiab rhubarb) thiab phytates (hauv cov noob nplej thiab taum), khi rau calcium, thaiv nws txoj kev nqus. Yog li tsis txhob suav tag nrho cov calcium uas koj haus nrog cov khoom noj no rau hauv koj txhua hnub. Kev noj zaub mov kom zoo hauv cov zaub mov ua tiav tuaj yeem ua rau koj poob calcium. Felicia Cosman, MD, tus kws saib xyuas kev kho mob rau National Osteoporosis Foundation hais tias "Lawv feem ntau yog ntuj siab hauv sodium." "Thiab thaum koj ob lub raum tso tawm ntau tshaj sodium, qee cov calcium tau swept nrog nws." Nws pom zoo kom txwv koj cov khoom noj kom tsawg dua 2,000 milligrams ib hnub twg los ntawm kev xaiv cov khoom noj uas tsis muaj sodium thiab txiav rov qab rau cov khoom ntim. Ib khob kua zaub, piv txwv li, tuaj yeem ntim tau ze li ntawm 900 milligrams ntawm sodium, thaum ob tablespoons ntawm Fabkis hnav khaub ncaws muaj 250 milligrams.

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