Zinthu zitatu izi ndizofunikira kuti mafupa a mwana wanu akhale olimba! (Kumanga Mafupa Olimba)

Sitiganizira kwambiri za mafupa athu m'miyoyo yathu ya tsiku ndi tsiku, sichoncho? Amagwira ntchito yawo mwakachetechete mkati mwa thupi. Monga antchito obisika m'thupi lathu. Koma, mwatsoka, ngati fupa monga mkono kapena mwendo lathyoka, ndiye kuti timamvetsa bwino kuvutika kwake, kufunika kwake. Ngakhale kwa mwana wamng'ono, fupa limatenga nthawi kuti lichiritsidwe, ndipo sizophweka. Kotero lero, tiyeni tikambirane zomwe tingachite kuti mafupa a ana athu, kutanthauza mafupa, akhale olimba.

N’chifukwa chiyani kuli kofunika kwambiri kulimbitsa mafupa ali aang’ono?

Mwina mukudzifunsa kuti, "N’chifukwa chiyani tiyenera kuganizira kwambiri za mafupa tili aang'ono chonchi?" Chifukwa chake n’chakuti maziko a dongosolo lolimba la mafupa lomwe tidzafunika m’miyoyo yathu yonse amayikidwa paubwana wathu ndi unyamata wathu . Mwanjira ina, zili ngati kuyika maziko olimba tikamanga nyumba. Ngati maziko amenewo ndi olimba, nyumba yonse idzakhala bwino.

Kuchuluka kwa mafupa , mphamvu ya mafupa athu yomwe timafunikira m'miyoyo yathu yonse, imapangidwira makamaka paubwana ndi unyamata. Tangoganizirani, pofika zaka 20, tafika pachimake pa kupangika kwa mafupa kumeneku. Kenako, tikakula, maselo akale a mafupa amachotsedwa ndipo atsopano amapangidwa. Koma zimachitika pang'onopang'ono. Pamene tikukalamba, izi zimachepa, ndipo nthawi zina mafupa amayamba kufooka.

Choncho, ngati mafupa a mwana ali olimba ali wamng'ono, amakhala ndi mwayi waukulu wotetezedwa ku matenda ochepetsa mafupa monga osteoporosis , omwe angachitike akamakula. Izi zikutanthauza kuti chiopsezo chothyoka fupa ngakhale atagwa pang'ono mtsogolo chimachepa.

Monga makolo, tingachite zambiri kuti tithandize pa izi. Pali zinthu zitatu zofunika kwambiri kuti ana athu akhale ndi mafupa athanzi komanso olimba. Zinthuzi ndi izi: Calcium, Vitamini D, ndi masewera olimbitsa thupi abwino . Tiyeni tikambirane za chilichonse mwa izi padera.

Zinsinsi zitatu zomwe zimalimbitsa mafupa!

Chinsinsi Choyamba: Calcium - michere yomwe imadyetsa mafupa!

Muyenera kuti mwamvapo dzinali kwambiri, sichoncho? Calcium ndi chinthu chofunikira kwambiri pomanga mafupa ndi mano athu. Monga momwe simenti imafunikira pomanga nyumba, calcium imafunikanso kuti imange mafupa. Izi ndizofunikira kuti mafupa a ana akule ndikukhala olimba.

Ndiye kodi calcium iyi mumaipeza kuti?

Mwamwayi, pali zakudya zambiri zomwe zili ndi calcium yambiri.

• Mkaka ndi zinthu zopangidwa ndi mkaka: Mkaka, yogati, tchizi, ndi mkaka wopanda mafuta ambiri ndiye magwero abwino kwambiri a calcium. Ndi bwino kwambiri kupatsa mwana wanu kapu ya mkaka ndi chikho cha yogati patsiku.
• Ndiwo zamasamba zobiriwira:Ndiwo zamasamba zobiriwira monga sipinachi, kale, masamba a collard, ndi masamba a moringa nazonso zili ndi calcium yambiri. Nthawi zina zimakhala zovuta pang'ono kupangitsa ana kudya izi. Koma ngati muwaphunzitsa kuyambira ali aang'ono, adzakonda kuzidya. Mwina mungawonjezere pang'ono ku chakudya chomwe amakonda, kapena kuwapangitsa kukhala ndi kukoma kokoma.
• Nsomba zazing'ono: Nsomba zazing'ono zomwe zingadyedwe ndi chipolopolo, monga halibut ndi sardine, ndi gwero lina labwino la calcium.
• Zakudya zina: Mtedza monga sesame, soya, ndi nyemba zimakhalanso ndi calcium.

Tsopano taganizirani kuti mwana wanu wamkazi kapena wamwamuna akuthamanga ndi kusewera tsiku lonse. Popeza mafupa awo akukula, tiyenera kuwapatsa "njerwa" zomwe zimafunika kuti akule, kutanthauza calcium, kudzera mu chakudya. Ngati sapeza calcium yokwanira, mafupa awo sadzakhala olimba mokwanira.

Chinsinsi Chachiwiri: Vitamini D - Bwenzi lapamtima la Calcium!

Tsopano takambirana za calcium. Koma, ngakhale titatenga calcium yochuluka bwanji, pali wina amene amathandiza thupi lathu kuyamwa bwino. Munthu ameneyo ndi Vitamini D. Kunena zoona, Vitamini D ndi bwenzi lapamtima la Calcium. Popanda bwenzi ili, Calcium imavutika kugwira ntchito yokha.

Kodi timapeza bwanji Vitamini D?

• Kuwala kwa Dzuwa: Ili ndiye gwero labwino kwambiri komanso laulere la vitamini D. Khungu lathu likakumana ndi kuwala kwa dzuwa, matupi athu amapanga vitamini D. Chifukwa chake, ndikofunikira kuwunikira ana ku kuwala kwa dzuwa kwa mphindi 15-20 tsiku lililonse, kaya m'mawa (asanafike 10 koloko m'mawa) kapena madzulo (pambuyo pa 3 koloko madzulo). Komabe, ndibwino kuti musawawonetse ku dzuwa masana.
• Chakudya ndi Zakumwa: Nsomba zamafuta (monga nsomba ya salimoni, tuna, mackerel), mazira a yolk, mkaka wokhala ndi vitamini D wowonjezera, kapena zakudya zina zolimbitsa thupi zimakhalanso ndi vitamini D.
• Ngati dokotala akupereka upangiri: Nthawi zina, ngati pali kusowa kwa vitamini D, madokotala amatha kukupatsani mankhwala owonjezera a vitamini D.

Kumbukirani, calcium ndi vitamini D zili ngati mbali ziwiri za ndalama imodzi. Simungapeze phindu lonse la chimodzi popanda china.

Chinsinsi Chachitatu: Kuchita Masewera Olimbitsa Thupi - Mankhwala Abwino Kwambiri Olimbitsa Mafupa!

Chabwino, tsopano takambirana za zakudya. Chachitatu komanso chofunika kwambiri, kuchita masewera olimbitsa thupi . Inde, mwandimva bwino, kuchita masewera olimbitsa thupi! Kuti mafupa akhale olimba, amafunika kumva kupanikizika pang'ono, kulemera pang'ono. Monga momwe minofu yathu imakhalira yolimba tikamanyamula zolemera, mafupa athu amalimbanso tikamathamanga, kulumpha, ndi kusewera. Timatcha izi "masewera olimbitsa thupi onyamula zolemera."

Kodi ndi masewera olimbitsa thupi ati abwino kwa ana?

Ndi zophweka kwambiri. Izi ndi zinthu zomwe ana amakonda mwachibadwa.

• Kuthamanga
• Kulumpha (kulumpha kwambiri, kulumpha chingwe)
• Kuvina
• Kusewera masewera (monga mpira wamiyendo, basketball, netiboli, cricket)
• Kukwera mitengo (samalani!)
• Kusewera pabwalo lamasewera

Mwachidule, ndikofunikira kuti ana azikhala otanganidwa. Aloleni azithamanga ndikusewera. Akachita zimenezo, mafupa awo amakhala olimba mwachinsinsi. Ngakhale ola limodzi losewera masewera olimbitsa thupi patsiku ndi labwino kwambiri pa thanzi la mafupa awo. Chepetsani nthawi yomwe amakhala akuonera TV ndi mafoni awo, ndipo muwalimbikitse kusewera panja.

Kodi chimachitika n’chiyani tikamakalamba?

Monga tidanenera kale, pamene tikukalamba, makamaka titakula, kuchuluka kwa maselo akale a mafupa ndi kupanga maselo atsopano a mafupa kumachepa. Izi zikutanthauza kuti tikhoza kutaya mafupa ambiri kuposa omwe tikumanga. Izi ndi zachilengedwe.

Komabe, ngati titamanga dongosolo lolimba la mafupa tili aang'ono, monga momwe timasungira ndalama kubanki, tingapindule ndi "banki ya mafupa" imeneyo tikakula. Izi zikutanthauza kuti zimathandiza kuchepetsa kuchuluka kwa kutayika kwa mafupa ndikutiteteza ku matenda monga osteoporosis . Ndicho chifukwa chake ndikofunikira kwambiri kusamalira izi tili aang'ono.

Uthenga waung'ono kwa makolo

Amayi ndi abambo, mwina mukumvetsa kufunika kwa izi. Chisamaliro, chakudya, ndi chilimbikitso chomwe timapereka lero pa thanzi la ana athu mtsogolo ndi chamtengo wapatali kwambiri.

• Perekani chakudya chokwanira: Konzani zakudya zokhala ndi calcium ndi vitamini D wambiri.
• Limbikitsani kusewera panja: Zimathandiza kupeza vitamini D kuchokera ku dzuwa komanso kulimbitsa mafupa kudzera mu masewera olimbitsa thupi.
• Khalani chitsanzo chabwino: Khalani otanganidwa, ndipo chita masewera olimbitsa thupi ndi banja lonse. Mukatero ana anu adzazolowera.

Nthawi zina ana sangakonde kudya zakudya zinazake kapena kukhala aulesi posewera. Koma yesetsani kuwazolowera pang'onopang'ono, mwachikondi komanso mokoma mtima.

Kotero, mfundo zazikulu:

Chabwino, kuchokera pa zomwe takambirana, nazi zinthu zazikulu zomwe muyenera kukumbukira kuti mafupa a mwana wanu akhale olimba:

1. Zakudya zokhala ndi calcium yambiri: Onetsetsani kuti mwana wanu akupeza calcium yokwanira tsiku lililonse. Phatikizani zakudya monga mkaka, yogati, tchizi, ndiwo zamasamba zobiriwira, ndi nsomba zazing'ono muzakudya zawo.

2. Musaiwale za Vitamini D: Vitamini D ndi yofunika kwambiri kuti thupi lizitha kuyamwa calcium. Kudya chakudya chokhala ndi Vitamini D kumathandiza kwambiri pa izi.

3. Kuchita masewera olimbitsa thupi ndi mphamvu yeniyeni: Apatseni ana malo okwanira oti azithamanga, kulumpha, ndi kusewera. Azolowereni moyo wochita zinthu zolimbitsa thupi.

Musaiwale kuti nsembe imene mumapereka kwa mwana wanu ali wamng'ono ndi ndalama zambiri kuti akhale ndi tsogolo labwino komanso lolimba kwa moyo wake wonse! Ndikufunira mwana wanu tsogolo labwino komanso lolimba!

Mafupa a ana , mafupa olimba, calcium, vitamini D, masewera olimbitsa thupi a ana, kuchuluka kwa mafupa, osteoporosis