Sekureva kweWorld Health Organization (WHO), kudonha ndicho chikonzero chikuru cherufu runokonzerwa nekukuvara pakati pevanhu vakuru vane makore 65 zvichikwira uye chikonzero chechipiri chikuru cherufu rusina kurongeka pasi rose. Sezvo vanhu vakuru vachikura, njodzi yekudonha, kukuvara, uye kufa inowedzera. Asi kuburikidza nekudzivirira kwesainzi, njodzi dzinogona kuderedzwa.
Ziva uye gadzirisa maitiro ako ekukwegura nemazvo, uye gadzirisa maitiro ako nemazvo.
Zvitore zvishoma muhupenyu hwako hwezuva nezuva, usamhanye kutendeuka, kumira, kuvhura musuwo, kupindura foni, kuenda kuchimbuzi, nezvimwewo. Chinja maitiro aya ane njodzi seizvi: simuka upfeke bhurugwa, enda kumusoro kunotora zvinhu, uye kurovedza muviri kwakasimba. Vanhu vakwegura vane mafambiro mashoma vanofanira kusarudza zvishandiso zvekubatsira zvinotungamirirwa nenyanzvi, uye kushandisa tsvimbo, mawiricheya, zvimbuzi, mahandrails nezvimwe zvishandiso.
Vakwegura vanofanira kupfeka mbatya nemabhurugwa anokwana zvakanaka, kwete akareba, akaomarara kana kuti asina kusimba, kuitira kuti vadziyirwe pasina kukanganisa maekisesaizi emuviri. Zvakakoshawo kupfeka shangu dzakati sandara, dzisingatsvedzere, dzinokwana zvakanaka. Dzese dzinobatsira kudzivirira kudonha. Kugadziriswa kunoenderana nezera kunoitwa kumba kuderedza njodzi dzekudonha munzvimbo. Vakwegura pavanobuda, vanofanira kutarisisa njodzi dzekudonha munzvimbo yekunze, uye kuva netsika yekutarisisa njodzi pavanenge vachibuda. Maekisesaizi anosimbisa kuenzana, simba remhasuru, uye kutsungirira anogona kuderedza njodzi yekudonha.
Kurovedza muviri kunogona kuderedza nekunonotsa migumisiro yekukwegura pakushanda kwemuviri uye kubatsira kuderedza njodzi yekudonha. Kuita tai chi, yoga, uye kutamba kwekusimbisa muviri kunogona kurovedza muviri wese zvakakwana. Vanhu vakuru, kunyanya, vanogona kukudziridza hunyanzvi hwakasiyana-siyana kuburikidza nekurovedza muviri kwakasiyana. Kuenzana kunogona kusimbiswa nekumira netsoka imwe, kufamba munzira yekufamba netsoka, uye kutsika. Kusimbisa tsandanyama dzemuviri wepazasi kunodiwawo. Kusimudza zvitsitsinho uye kusimudza musana wemakumbo akatwasuka kunogona kukuwedzera. Kutsungirira kunogona kuwedzerwa nekufamba, kutamba, uye mamwe maekisesaizi eaerobic. Vakuru vanofanira kusarudza nesainzi chimiro uye simba reekisesaizi rinovakodzera, kutevedzera musimboti wenhanho nenhanho, uye kukudziridza tsika yekurovedza muviri nguva dzose. Kudzivirira osteoporosis uye kuderedza njodzi yekutyoka mushure mekudonha.
Kurovedza muviri kunobatsira pakudzivirira nekurapa osteoporosis, uye mitambo yekunze yakaita sekufamba nekumhanya kuri pakati nepakati, kumhanya, uye Tai Chi inokurudzirwa. Pamusoro pezvo, kurovedza muviri kwakakodzera kunobvumira muviri kuwana uye kuchengetedza simba remapfupa. Zviri nani kuti vakwegura vadye zvakawanda zvigadzirwa zvemukaka, zvigadzirwa zvesoya, nzungu, mazai, nyama isina mafuta akawanda, nezvimwewo zvine mapuroteni ari pakati nepakati, calcium yakawanda uye munyu mushoma.
Chekupedzisira asi chisiri chidiki, gara uchiongorora njodzi ye osteoporosis uye bvunzo dzekuwanda kwemaminerari mumapfupa. Kana vakuru vatanga kurwara ne osteoporosis, inofanira kuonekwa. Kana osteoporosis ikaonekwa, vakwegura vanofanira kurapwa zvakasimba uye kurapwa kwakajairika vachitungamirirwa nachiremba.
Nguva yekutumira: Gumiguru-18-2022