Heng thil pathumte hi i fa ruh nghet taka a awm theih nan a pawimawh hle! (Ruh chak tak siam) .

Kan nitin nunah hian kan ruhte hi chutiang chuan kan ngaihtuah ngai lo tak zet a ni lawm ni? Ngawi rengin taksa chhung lam a\angin an hna an thawk \hin. Kan taksaa chhiahhlawh inthup ang maiin. Mahse, chutih lai chuan, vanduaithlak takin, kut emaw, ke emaw ang ruh a tliak chuan a harsatna, a hlutna chu kan hrethiam tak zet a ni. Naupang tê tê tan phei chuan ruh chu a dam theih nân hun engemaw chen a mamawh a, a awlsam lo. Chuvangin vawiinah hian kan fate ruh, chu chu ruh, nghet taka awm reng theihna tura kan tih theih dan tur kan sawi dawn nia.

Engvangin nge naupan lai atanga ruh tihchak hi a pawimawh em em?

I ngaihtuah mai thei, "Engvangin nge hetiang kum naupang takah hian ruh chungchang hi kan ngaihtuah nasa em em?" A chhan chu kan dam chhung zawnga kan mamawh tur ruhro chak tak dinna lungphum chu kan naupan lai leh kan tleirawl lai hian kan phum a ni Kawng khatah chuan in kan sak huna lungphum nghet tak phum ang mai a ni. Chu lungphum chu a nghet a nih chuan in pum pui chu a dinhmun a tha ang.

Bone density , kan dam chhunga kan mamawh kan ruh chakna hi naupan lai leh tleirawl laia siam a ni tlangpui. Ngaihtuah teh, kum 20 kan tlin meuh chuan he ruh siamna sang ber hi kan thleng tawh a ni. Tichuan, puitlin hunah chuan ruh cell hlui te chu paih chhuakin a thar a lo piang ta a ni. Mahse a thleng zawi deuh. Kan upat deuh deuh chuan he thil hi a tlahniam a, a chang chuan ruh te pawh a chak lo tan thin.

Chuvângin, naupang ruhte chu a naupan lai aṭanga nghet taka siam a nih chuan, ruh tithianghlimtu dinhmun, osteoporosis , an lo upat deuh deuha lo awm thei lakah an him zâwk a ni. Chumi awmzia chu nakin lawkah tlak tlem a\ang pawhin ruh tliak theihna a tlahniam tihna a ni.

Nu leh pa kan nih angin hemi kawngah hian nasa takin kan pui thei a ni. Kan fate ruh hrisel, nghet tak pekna atana thil pawimawh pathum a awm a. Chungte chu: Calcium, Vitamin D, leh exercise tha . Heng zawng zawng hi a hranin sawi ila.

Ruh tichaktu thuruk pathumte chu!

Thuruk hmasa ber: Calcium - ruh chawmtu nutrient!

He hming hi i hre tam tawh ngei ang, a dik em? Calcium hi kan ruh leh ha siamna atana thil pawimawh tak a ni. Building sak nan cement a ngai ang bawkin ruh siam nan calcium a ngai bawk. Hei hi naupang ruh thang lian leh chakna atan a pawimawh hle.

Chuti a nih chuan khawiah nge he calcium hi i hmuh?

Vanneihthlak takin ei tur tam tak, calcium tamna a awm a.

• Bawnghnute leh bawnghnute atanga siam: Bawnghnute, yogurt, cheese, leh skim milk te hi calcium awmna tha ber a ni. Ni khatah i fate bawnghnute glass khat leh yogurt no khat pek hi a tha hle.
• Thlai hring: 1.1.Thlai dum dum, spinach, kale, collard greens, leh moringa hnah te pawh hian calcium a pai tam hle. A chang chuan hengte hi naupangte ei tir hi a harsa deuh thei. Mahse an naupan lai atanga i inhmelhriattir chuan an ei duh viau ang. An ei duh zawngah tlem tal i dah thei a, a nih loh leh a tui zawng i siam thei bawk.
• Sangha te: Sangha te tak te, a hnah nena ei theih, halibut leh sardines te pawh hi calcium tha tak dang an ni.
• Chaw dang: Nuts, sesame seeds, soy, leh beans te pawh hian calcium engemaw zat a pai bawk.

Tunah chuan i fanu emaw, i fapa emaw chu nilengin a tlan a, a inkhel ang tih han ngaihtuah teh. An ruhte chu a lo thang lian tawh avangin chu thanna atana mamawh "brick", chu chu calcium chu ei tur hmangin kan pe a ngai a ni. Calcium an hmuh tlem chuan an ruh a chak tawk lo ang.

Thuruk pahnihna: Vitamin D - Calcium thian tha ber!

Tunah chuan calcium chungchang kan sawi ta a. Mahse, calcium engzat pawh ei ila, kan taksain a hip lut tha thei tura puitu a awm. Chu mi chu Vitamin D. A dik tak chuan Vitamin D hi Calcium thian tha ber ang a ni. He ṭhianpa tel lo chuan Calcium hian a mah chauhva hnathawh a harsat hle.

Engtin nge Vitamin D hi kan hmuh theih ang?

• Ni eng: Hei hi vitamin D awmna tha ber leh zalen ber a ni a, kan vun hi ni eng kan hmuh hian kan taksain vitamin D a siam chhuak thin a, chuvangin naupangte chu nitin minute 15-20 chhung ni ênga awmtir a pawimawh a, zingkar (zing dar 10 hma) emaw, tlai lam ( tlai dar 3 hnu lamah emaw). Amaherawhchu, chhun lamah ni chhuahnaah dah loh a tha ber.
• Chaw leh In: Nga hriak nei (salmon, tuna, mackerel ang chi), artui hring, bawnghnute vitamin D dah belh emaw, ei tur tichaktu dang emaw pawh hian vitamin D engemaw zat a pai bawk.
• Damdawi lam thurawn: A chang chuan vitamin D tlakchhamna a awm chuan doctor-te chuan vitamin D supplement an pe thei bawk.

Calcium leh vitamin D hi pawisa pakhat sir hnih ang mai a ni tih hre reng ang che. Pakhat hlawkna kimchang chu pakhat tel lo chuan i hmu thei lo.

Thuruk pathumna: Exercise - Ruh tichaktu damdawi tha ber!

Okay, chuti a nih chuan tunah chuan nutrition chungchang kan sawi ta a. Pathumna leh a pawimawh ber chu exercise . Ni e, min hre dik khawp mai, exercise la! Ruhte a chak theih nan pressure engemaw zat, rit engemaw zat an hriat a ngai a ni. Thil rit kan chawi hian kan taksa ruhte a chak zawk ang bawkin, kan ruhte pawh kan tlan a, kan zuang a, kan inkhelh hian a chak zawk bawk. Hei hi "weight-bearing exercises" kan ti a ni.

Naupangte tana exercise tha tak takte chu engte nge ni?

A awlsam tak zet a ni. Hengte hi naupangte pianphungah chuan an duh ber a ni.

• Tlan
• Jumping (sang taka zuang, rope skip) 1.1.
• Zai a ni
• Infiamna (football, basketball, netball, cricket ang chi) khelh .
• Thingkung lawn (fimkhur rawh!) .
• Inkhelhna hmuna inkhelh

A awlsam zawngin naupangte tan active a pawimawh. Tlan chhuakin khel rawh se. Chutianga an tih chuan an ruhte chu a rukin a nghet zual sauh sauh thin. Ni khata darkar khat active play pawh hi an ruh hriselna atan a tha hle. TV hmaah leh an phone-a hun an hman te kha ti tlem la, pawn lama inkhel turin fuih bawk ang che.

Kan tar chhoh zel chuan eng nge thleng?

Tlem kan sawi tawh ang khan, kan upat deuh deuh a, a bik takin kum chanve hnuah kan taksain ruh cell hlui a tihchhiat a, ruh cell thar a siam dan rate chu a tlahniam zel a ni. Chumi awmzia chu kan siam mek aiin ruh kan hloh tlem zawk mai thei tihna a ni. Hei hi thil awmdan pangngai a ni.

Mahse, kum naupang takah ruh system nghet tak kan siam a nih chuan, bank-a sum kan khawlkhawm ang bawkin, chu "bone bank" chu kan tar hunah kan hlawkpui thei ang. Chumi awmzia chu ruh hloh rate tihziaawm nan leh osteoporosis ang chi natna lakah min venghim tihna a ni . Chuvang chuan he thil hi kum naupan lai atanga enkawl a pawimawh em em a ni.

Nu leh pate hnena thuchah tlem te

Nu leh pa, hei hi a pawimawh zia in hrethiam mai thei. Tunlaia kan fate nakin lawka hriselna atana kan enkawl, chawm, fuihna hi a hlu em em a ni.

• Chaw ei inthlau tak pe rawh: Calcium leh vitamin D tamna ei tur buatsaih rawh.
• Pawn lama inkhelh tir: Ni êng atanga vitamin D hmuh theih nan a pui a, exercise hmangin ruh a tichak bawk.
• Entawn tlak ni rawh: Nangmah ngei pawhin thawkrim la, chhungkaw pum pui nen exercise la. Tichuan i fate pawhin an thiam tawh ang.

A châng chuan naupangte chuan chaw ṭhenkhat ei chu an duh lo emaw, inkhelh pawh an hah emaw pawh a ni thei. Mahse, chu thilte chu zawi zawiin, hmangaihna leh ngilneihna nen, thiam tir tum ang che.

Chuvangin, takeaways lian ber berte chu:

Okay, chuvangin kan sawi tawh atang khan i fa ruh nghet taka awm reng theihna tura i hriat reng tur pawimawh tak takte chu hetiang hi a ni:

1. Calcium tamna ei tur: I fain nitin calcium a ei tlem em tih enfiah thin ang che. An eitur ah hian bawnghnute, yogurt, cheese, thlai hring, leh sangha te te ang chi ei tur te pawh telh thin ang che.

2. Vitamin D hi theihnghilh suh: Vitamin D hi taksain calcium a lakluh theih nan a pawimawh hle. Ni êng leh Vitamin D awmna ei tur ei hian hei hi a pui a ni.

3. Exercise hi thiltihtheihna tak tak a ni: Naupangte chu tlanna, zuang leh inkhelhna hmun tam tak pe rawh. Active lifestyle hmang thiam tir rawh.

Hetiang kum naupang takah hian i fate tana i inpekna hi an dam chhung zawnga hmalam hun hrisel, nghet tak neih theihna tura investment lian tak a ni tih theihnghilh suh! I fate hmalam hun hrisel, nghet tak neih duhsakna hlan!

` Naupang ruh, ruh chak, calcium, vitamin D, naupang exercise, ruh density, osteoporosis