Osteoporosis yana daya daga cikin cututtukan da yawanci muke ɗauka azaman nesa, irin na tsofaffin shekaru. Koyaya, asalinsa yawanci shine a farkon shekarun rayuwarmu. Yaro lokaci ne mai mahimmanci don ci gaban ƙashi: A wannan lokacin, kusan kashi 90% na ƙashin kashin da za mu samu a cikin rayuwar manya an ƙirƙira shi.
Rigakafin cututtukan Osteoporosis Ya Fara Yayin Yaran, samartaka da samartaka na farko. Daga haihuwa, ƙashin kashi zai ƙaru, ya kai ƙarshensa kusan shekaru 20. Daga nan kuma, sakamakon wasu dalilai, yawan kasusuwa yana raguwa. Wannan asarar za a iya ɗauka ta al'ada ko haɓaka ta dalilai daban-daban kamar rashin abinci mai kyau, salon rayuwa, wasu magunguna ko wasu cututtuka. Sabili da haka, mafi girman kasusuwa ana samun shi bayan samartaka, mafi girman kariyar da mutum ke da shi game da asarar ƙashin ƙashi a duk rayuwa.
Ta yaya za mu iya hana osteoporosis daga ƙuruciya?
Haɓakawa da ma'adinai na ƙasusuwa ya dogara da dalilai daban-daban: kwayoyin, abinci mai gina jiki, rayuwa da sauran salon rayuwa. Wasu daga cikin waɗannan abubuwan ba abin canzawa bane, amma wasu suna.
Daga cikin abubuwan da zamu iya canzawa akwai abinci mai gina jiki da waɗanda suka shafi rayuwa. Saboda haka, yana da mahimmanci muyi tasiri akansu tun daga yarinta domin yaranmu su sami lafiyayyu da ƙashi.
Abincin da ke cike da alli da bitamin D
Kyakkyawan abinci mai gina jiki yana da mahimmanci don ci gaban dukkan ƙwayoyin halitta da gabbai, gami da ƙasusuwa. Bambance bambancen abinci na tabbatar mana da wadatar abubuwan gina jiki da yakamata yaran mu suyi girma cikin koshin lafiya da farin ciki. Amma, game da batun da ya shafe mu a yau, lafiyar ƙashi, dole ne a nanata hakan yara suna samun isasshen alli da bitamin D.
Calcium shine mafi mahimmanci na gina jiki don gina ƙashi mai kyauYayinda bitamin D ke taimaka mata don shafar jiki sosai.
Babban tushen sinadarin calcium shine kayayyakin kiwo da dangoginsu, kwayoyi, kifi irin su sardines ko anchovies, legumes, sesame da kuma koren ganye.
Game da bitamin D, yana da muhimmanci a ci kifi mai mai, kiwo, da kwai. Menene ƙari, rana kuma tana ba mu muhimmiyar gudummawar wannan bitamin, saboda haka yana da mahimmanci a bar yara suyi wasa a waje.
Hana yara su rasa abincin mara nauyi ba tare da kulawa ba
Baya ga cin abinci mai ƙoshin lafiya mai wadataccen ƙwayoyin calcium da bitamin D, yana da mahimmanci guji abinci mara kyau don rasa nauyi wanda matasa ke aiwatarwa koyaushe. Wadannan abincin yawanci suna haifar da canje-canje a cikin kwayar halitta wanda ke sanya wahala ga daidaiton sha da gyaran kalsiyam a cikin kasusuwa.
Idan daughterarka ko sonanka yana son rasa poundsan fam, dabbobi to gudanar da motsa jiki kuma ku ci abinci mai kyau da daidaito. a mafi yawan lokuta ya fi isa. Idan akwai matsala ta gaske na yin kiba, yakamata ku nemi taimakon ƙwararru don kafa tsarin abinci mai kyau.
Matsakaicin amfani da wasu abinci da abubuwan sha
Kofi, giya, furotin mai yalwa, gishiri ko abubuwan sha mai ƙyama ya kamata a cinye su cikin matsakaici yayin da suke hana haɗarin alli ko inganta kawar da shi, yana mai da wuya a iya gyara shi cikin ƙashi.
Karfafa wa yaranku gwiwa su yi wasanni da wasa a waje
Yin wasu motsa jiki yana da mahimmanci don hana cutar sanyin ƙashi. Motsa jiki yana taimakawa samarda ƙashi ta hanyar motsa ajiyar alli a ƙashi.
Duk wani motsa jiki zai sami babban fa'ida ga lafiyar gabaɗaya. Amma eMotsa jiki da aka fi badawa ga kasusuwa shine wanda yake tallafawa nauyin jiki. Wasu misalan zasu kasance: ɗaga nauyi, tafiya, yawo, ko gudu. Sauran motsa jiki kamar iyo ko yin keke, duk da cewa suna da lafiya sosai, ba a nuna su don inganta kasusuwa ba saboda, tunda babu wani nauyi a jikin kasusuwan, hakar ma'adinan tasu ba ta motsawa.
Game da wasanni, mun riga munyi bayani kafin hakan rana tana ba da muhimmiyar gudummawar bitamin D, yana da mahimmanci don taimakawa haɓakar alli. Saboda haka, ka karfafa yaranka su yi wasa ko yin wasanni a waje. Lafiyar jikinku zata gode.