Sekureva kweWorld Health Organisation (WHO), kudonha ndicho chikonzero chikuru chekufa kunoenderana nekukuvara pakati pevakuru 65 uye vakuru uye yechipiri chikonzero chekutungamira kwekufa kwekukuvara kusiri nemaune pasi rose.Sezvo vakura vakura, njodzi yekudonha, kukuvara, uye kufa inowedzera.Asi kuburikidza nekudzivirira kwesainzi, njodzi nenjodzi dzinogona kuderedzwa.
Ziva nemazvo uye uchinje kuchembera, uye shingaira kugadzirisa maitiro.
Tora zvishoma muhupenyu hwako hwezuva nezuva, usamhanye kutendeuka, simuka, vhura gonhi, davira foni, enda kuchimbuzi, etc. Shandura maitiro ane ngozi seizvi: simuka upfeke bhurugwa, enda upstairs. kutora zvinhu, uye kuita kurovedza muviri kwakasimba.Vakweguru vane hunyanzvi hwekufamba vanofanira kusarudza michina yekubatsira inotungamirwa nenyanzvi, uye nekushingairira kushandisa zvinzi, zvifambiso, mawiricheya, zvimbudzi, machira emaoko nemimwe midziyo.
Vakweguru vanofanira kupfeka hembe nematirauzi zvinovakwanira, kwete kureba zvakanyanya, zvakanyanyovabata kana kuti zvisina mutsindo, kuitira kuti vagare vachidziya pasina kukanganisa kurovedza muviri.Zvakakoshawo kupfeka shangu dzakatsetseka, dzisina kutsvedza, dzakanyatsokwana.Vose vanobatsira kudzivirira kudonha.Kugadziriswa kwezera-kwakakodzera kunoitwa kumba kuti kuderedze njodzi yekudonha munzvimbo.Kana vakweguru vachibuda, vanofanirwa kutarisisa kune njodzi dzekudonha munzvimbo yekunze, uye kukudziridza tsika yekuteerera kune njodzi pakubuda.Zviitwa zvinosimbisa kuenzanisa, simba remhasuru, uye kutsungirira zvinogona kuderedza njodzi yekudonha.
Kudzidzira muviri kunogona kuderedza uye kunonoka migumisiro yekukwegura pamabasa emuviri uye kubatsira kuderedza dambudziko rekudonha.Kuita tai chi, yoga, uye kutamba kwemuviri kunogona kurovedza mabasa ese emuviri zvakanyanya.Vanhu vakura, kunyanya, vanogona kukudziridza kugona kwakasiyana kwakasiyana kuburikidza nemaekisesaizi akasiyana.Kudzikama kunogona kusimbiswa nokumira netsoka imwe, kufamba padivi penzira, uye kutsika.Kusimbisa mhasuru dzemuviri wezasi kunofanirwawo.Chitsitsinho chinosimudza uye gumbo rakananga kumashure rinosimudza rinogona kuwedzera.Kutsungirira kunogona kuvandudzwa nekufamba, kutamba, uye mamwe maekisesaizi e-aerobic.Vakwegura vanofanira kusarudza nesayenzi chimiro uye kusimba kwekurovedza muviri kunovakodzera, kutevera musimboti wenhanho-nhanho, uye kukudziridza tsika yenguva dzose yokurovedza muviri.Dzivirira osteoporosis uye kuderedza njodzi yekuputsika mushure mekudonha.
Kuita maekisesaizi kunobatsira pakudzivirira uye kurapwa kweosteoporosis, uye mitambo yekunze yakadai sekufamba zvine mwero, kumhanya, uye Tai Chi inokurudzirwa.Pamusoro pezvo, kurovedza muviri kwakakodzera kunopa muviri kuwana uye kuchengetedza simba remapfupa rakawanda.Zviri nani kuti vakwegura vadye zvakawanda zvemukaka, zvigadzirwa zve soya, nzungu, mazai, nyama yakaonda, nezvimwewo neprotein ine mwero, high calcium uye yakaderera munyu.
Chekupedzisira asi chisiri chidiki, ita nguva dzose osteoporosis njodzi yekuongorora uye bone mineral density bvunzo.Kana vanhu vakuru vatanga kutambura neosteoporosis, inofanira kuonekwa.Kana osteoporosis ikaonekwa, vanhu vakwegura vanofanira kunyatsorapwa uye kugamuchira kurapwa kwakaenzana vachitungamirirwa nachiremba.
Nguva yekutumira: Oct-18-2022