Yin rigakafin osteoporosis a cikin mata

Osteoporosis wata cuta mai hatsari ce wadda ba za a warke ba. Ana la'akari da cutar yawanci "mata," kamar yadda kasusuwar kasusuwan ke haifuwa ne saboda raguwa a cikin isrogens cikin jini. Sabili da haka, rigakafin osteoporosis a cikin mata yana da matukar muhimmanci, yana nuna yarda da wasu sharuɗɗan da ke buƙatar kiyayewa ba kawai a lokacin menopause ba, amma cikin rayuwar.

Ka'idojin rigakafin osteoporosis

Ya kamata a fahimci cewa cutar ba ta tasowa hanzari, amma a hankali, don haka ya kamata a ba da muhimmanci ga al'amuran rayuwa ta yau da kullum, ba tare da jira na farko bayyanar cututtuka ba.

Da farko, dole ne a daidaita abincin. Dole ne a karbi calcium da kuma bitamin D a cikin ƙimar da ya dace, wanda zai taimaka masa wajen daukar nauyin. A cikin abincin yau da kullum, dole ne ka hada da waɗannan samfurori:

• madara, cuku, yogurt, cuku cuku;
• sesame, almonds, tsaba;
• Soya wake;
• ganye, letas, alayyafo;
• sardines, salmon.

Ana samun Vitamin D a yolks, man fetur da kuma hada a ƙarƙashin tasirin hasken rana.

Har ila yau a cikin rigakafin osteoporosis a cikin tsofaffi ya kamata ya maida hankali ga hanyar rayuwa. Yana da muhimmanci a yi motsa jiki a kai a kai, yana ƙarfafa tsokoki. Dole ne kuyi tafiya sau da yawa a titi, maimakon yin amfani da matakan hawa, kuyi aiki da sauki tare da matsakaicin matsayi. Mutumin da ya tsare tsawon lokaci ya fara raguwa da kashi.

Don hana ci gaban cutar yana bada shawara don bi irin waɗannan dokoki:

1. Ki yarda shan taba da barasa.
2. Ku ci hatsi da kofi.
3. Sau da yawa zuwa rana.
4. Ɗauki cibiyoyin bitamin dauke da allura.
5. Ƙara kayan abinci da kiwo cikin abinci.
6. Akwai kayan lambu, ganye, kwayoyi da 'ya'yan itatuwa.

Yin rigakafin osteoporosis a cikin menopause

Tun daga shekaru 35, yana da muhimmanci don tunani lafiyarsa. Ya kamata ku kawar da mugayen halaye, idan kuna da su, kuma ku fara shan phytoestrogens, wanda ke kula da maganin mota da kuma taimakawa wajen farawa da sukar mazauni.

Har ila yau, a wannan mataki, wani wuri mai mahimmanci wajen rigakafin osteoporosis an bada shi don shan magunguna. Mata ya kamata su riƙa yin amfani da kwayoyi:

• da kwayoyin hormonal da suka rage alamar cututtuka na mazauni, rashin barci, rashin jin daɗi da kuma hana lalacewar nama;
• bisphosphonates da aka tsara don ƙaddamar da kashi;
• bitamin D3 da alli.