Mukati
- Maitiro ekudzivirira majoini, mapfupa uye marunda
- Chii chinofanirwa kuve chikafu chakadzikama uye chinovaka muviri
- Zvinongedzo uye Zvigadzirwa Zvekubatsira Mapfupa Ethu uye Majoini Kusimba uye Vechidiki
- Zvinhu zvinosimbisa mapfupa edu, majoini uye mitsipa
- Sei kurovedza muviri kuchikosha pakusimbisa mapfupa?
Ganda diki rakanyoroveswa, majoini anoshanduka uye mitsipa, mapfupa akasimba - munhu wese anoda zvese. Iyo inopihwa kune vechidiki saizvozvi, asi nezera, iwe unofanirwa kuedza. Muviri wechikadzi unoda kushambidzika.
Unoziva chirevo ichi: "Mukukura, iwe unotaridzika zvawakakodzera." Zuva reMukadzi rakateerera kurudziro: muviri wechikadzi unoda kutarisirwa, maitiro ekuzadzikisa kubatana, kusununguka kweganda.
Maitiro ekudzivirira majoini, mapfupa uye marunda
Kudya zvekudya zvakaderera muzvikamu zvekutevera uye mavitamini, pamwe nekushomeka kwemafuta acids, zvinotungamira kuchokwadi chekuti majoini nemarunda zvinodzikira, uye mapfupa anowedzera kusimba. Zvinonwiwa zvine kabhoni, zvinhu zvakabikwa, zvine mafuta uye zvinoputa nyama, chokoreti, chikafu chakachekwa, machizi akagadzirwa, ayizi kirimu uye tsvimbo dzegakanje, doro - izvi zvekudya zvinobatsira mukuvandudza osteoporosis, deformation uye kuomarara kwemajoini, arthrosis (kusagadzikana kwemetabolism muhutu hwe iyo intra-articular shwashwa).
Kusimbisa mapfupa, majoini nemarunda zvinofanirwa kutora nzira yakasanganiswa, inosanganisira kudya kwakaringana, chiitiko chakanakisa chemuviri, uye kushandiswa kwemishonga yakakosha. Muviri wechikadzi unoda kushambidzika.
Chii chinofanirwa kuve chikafu chakadzikama uye chinovaka muviri
Nheyo dzekutanga dzekudya kwakakodzera:
- Yakakurudzira mashandisirwo emitengo yeBJU: mapuroteni - 10% yesimba rekudya, mafuta - 30% (yakazara ˂10% yesimba rese), makabhohaidhiretsi - 60%.
- Kugovera macalorie zvichienderana nenguva yezuva. Kudya kwemangwanani kunoenderana ne25% yemakoriori, masikati - 50% uye 25% pakudya kwemanheru.
- Kuti uverenge kunwa kunodiwa kwemvura, wedzera huremu hwako ne 30 ml.
Zvinongedzo uye Zvigadzirwa Zvekubatsira Mapfupa Ethu uye Majoini Kusimba uye Vechidiki
Kuti udzivise kuputika kwemisungo uye tendon, mhanyisa kumutsidzira kweanobatanidza matishu uye simbisa mapfupa, shandisa:
- Zvokudya zvine calcium content, izvo zvinodiwa pakukura nekusimbiswa kwemapfupa. Izvi zvinosanganisira: zvigadzirwa zvemukaka zvakaviriswa, miriwo yemashizha, midzi yemidzi, maarmond.
- Zvigadzirwa zvine phosphorus zvemukati: hove, hove dzegungwa, nyama yemombe inovhenekera kunonoka kwecalcium.
- Zvigadzirwa zvine zinc uye magnesium: chiropa, huku, nyama yemombe, gwayana, zviyo, nzungu, nyemba, soya, gorosi bran, mazambiringa akaomeswa, chokoreti, maapurikoti akaomeswa.
- Zvigadzirwa zvemukaka zvakaderera-mafuta, mukaka wakaderera-mafuta, cheese.
- Miriwo yakasvibirira, mazai machena, cherries, maonde.
- Collagen-rich foods: gelatin, nyama yemombe, chiropa, mazai ehuku, hove dzine mafuta. Kutenda kune zvigadzirwa izvi, machira anowana elasticity.
Zvinhu zvinosimbisa mapfupa edu, majoini uye mitsipa
Vitamin complexes uye gadziriro yakakosha yekusimbisa majoini, mapfupa uye mitsipa:
- Vitamin D, inowanikwa muhove dzakakora, mazai, ruomba, chiropa, mhodzi, inodzivirira leaching yecalcium kubva mumuviri.
- Vitamin F - ine anti-anogumbura mhedzisiro, inowanikwa muhove, maorivhi uye mamwe mafuta emiriwo.
- Mavhitaminzi eboka C - ane chekuita nehutano hwemajoini, anowanikwa mune macitrus michero, miriwo, currants uye akasimuka chiuno.
- Mavhitamini A, E, C, K, B ane basa rekudzoreredza emabasa makuru eiyo musculoskeletal system.
- Kugadzirira kubva kuboka re chondroprotectors, senge: chondroitin - inotora chikamu mune chimiro chekatekete uye inosangana nyama, inotanga metabolic maitiro; glucosamine - inozadza zvinhu zvakakuvara munyama.
Kufambisa kunoreva majoini nemapfupa ane hutano
Sei kurovedza muviri kuchikosha pakusimbisa mapfupa?
Kusimbisa bone tishu, majoini uye mitsipa hazvigoneke pasina chiitiko chetsandanyama. Mararamiro ekugara, kushayikwa kwekurovedza muviri - vanodzora mashandiro emagetsi mumuviri uye kutenderera kweropa, izvo zvinotungamira mukudzikira kwehutano hwemapfupa, mamiriro etsandanyama nemarunda.
Simba rekudzidzira, kumhanya, kutamba, tenesi, kufamba, kudzidzira kushanda, kushambira - zvese zvinobatsira mukuwedzera kwehuwandu hwemapfupa, kuumba mafupa mashoma.
Yoga, Pilates, kutambanudza - kugadzirisa shanduko uye kufamba kwemajoini, simbisa mapfupa.
Exercise Therapy - inokodzera vanhu vane matambudziko eiyo musculoskeletal system.
"Ukangotarisa paganda rako wonzwisisa:" Hezvinoi, zera! "Uye:" Ay-ya-yay, iwe unofanirwa kuita chimwe chinhu! " Yoga, hongu, zvechokwadi inobatsira - kuchinjika uye kufamba kwemajoini kunowanikwa! Asi ganda! Kupi, ini ndinozeza kubvunza, ndiye turgor here? Kutarisana nemasiki, iwe unoti? Ehe, hongu, hongu, kwenguva yakareba uye nguva dzose! Masiki akazara emuviri? Hongu, tinofanira, tinofanira! Uye kufamba uchitenderera imba, yakazorwa neuchi muhafu, semuenzaniso, nemukaka kana, semuenzaniso, ivhu, kwemaminetsi makumi maviri nemakumi matatu, uye zviri nani kugara. Kana pano pane kumwe kukwiza muviri nechando cube, tsime, kana kumbosiyana mushawa. Zvakare zvakanaka. Zvisinei, izvi zvose zviri kunze!
Uye ipapo ini kamwe-kamwe ndinodzidza kuti vanhu vane mutsa vagara vachiziva nzira yekunyorovesa uye kuyamwisa ganda kubva mukati! Wakambonzwa here izwi rakadai - collagen? Pano, nerubatsiro rwake chete! Uye inoshanduka kuva mushonga unoshamisa wemajoini, maronda uye ganda. Zvaunoda! Iko kusavapo kwemakwenzi uye kusimba kweganda kunoenderana necolgengen zvemukati. Uye inogona kutorwa mukati. Uye kwete chete nejeli nyama. Kunyangwe kwete zvakanyanya nejeli nyama, asi nenzira yechikafu chekuwedzera.
Kazhinji, ndakatenga chirongo chikuru checollagen muhupfu fomu. Pane isina chinhu mudumbu, awa imwe usati wadya, inofanira kunyungudutswa mugirazi remvura uye kunwa. Iwe unotora upfu nehupfu yekuyera, nyungudusa kutanga mune shoma mvura, uye wozokwidza girazi zvachose.
- Uye unoita sei - tanga wadira mvura kana kudira hupfu? - akandibvunza chipangamazano wechitoro chinotengeswa chikafu chemitambo, uyo wandakanyunyutira kuti mapundu aripo.
- Kutanga upfu, uyezve ini ndinowedzera mvura shoma.
- Zvirinani pane zvinopesana: dira mvura shomashoma, sanganisa hupfu mariri, uyezve wedzera mvura kugadzira girazi rakazara. Uye kwete hazvo awa usati wadya, hafu yeawa yakakwana - ine nguva yekumwa.
Muzhinji, sezvavanotaura, ndakaedzwa pandiri. Uye ndiri kutaura nezve chipenyu chine makore anodarika makumi mashanu! Ndiri kugutsikana nemhedzisiro yemwedzi inodarika miviri yekushandiswa kwecollagen - ganda rave rakawedzera kusununguka. Ini ndichachinja ne hyaluronic acid - chirongo chemapiritsi chatove chinotevera mumutsara. Ini ndinofanira kudya imwe nyama yakakangwa?! "
Lina Dmitrienko, Anastasia Lysyuk