Litsela Tse 3 tsa ho Khothalletsa Bophelo bo Botle ba Ts'oaetso
Osteopenia ke boemo bo tšoaetsoeng ke masapo a tlaase. Le hoja batho ba nang le lefu la osteopenia ba e-na le masapo a menyenyane haholo ho feta tloaelo, boemo bo bobe ha bo matla joaloka osteoporosis . Leha ho le joalo, batho ba nang le lefu la osteopenia ba kotsing ea ho ba le lefu la ho fokola ha masapo haeba boemo ba bona bo sa sebetsoe.
Ho hakanngoa hore batho ba limilione tse 18 ba US ba na le osteopenia.
Mefuta e meng ea phekolo
Lintho tse 'maloa tsa tlhaho le mekhoa e meng ea phekolo e' nile ea ithutoa bakeng sa liphello tsa 'mele oa bone.
Mona ho sheba lintlha tse ling tsa bohlokoa:
1) Tai Chi
Phuputsong ea 2007 ea batho ba baholo ba 49 ba nang le osteopenia kapa osteoporosis, bo-rasaense ba fumane libeke tse 18 tsa ho koetlisoa ka tai (e leng tlhaho ea ntoa ea boholo-holo ea Sechaena e kopanyang mehato e mokhutšoanyane, e babatsehang ka ho thuisa le ho hema haholo ) e thusitse ho ntlafatsa tekano le ho fokotsa kotsi ea ho oa.
Tlhahlobo e hlophisitsoeng e phatlalalitsoeng selemong seo e ile ea etsa qeto ea hore tai e ka 'na ea e-ba tšireletso e sebetsang, e sireletsehileng le e sebetsang bakeng sa ho boloka masapo a masapo a masapo ho basali ba postmenopausal. Leha ho le joalo, bangoli ba tlhahlobo eo ba hlokometse hore lithuto tse seng li ntse li le teng lilemong tse sireletsang masapo a tai e fokolitsoe ka bongata le boleng.
2) Tea e Tala
Tlaleho e phatlalalitsoeng ka 2009 e re ho sebelisoa ha tee e tala ho ka ntlafatsa masapo a mangata a masapo ka ho etsa mosebetsi o susumetsang liseleng tsa masapo le ho thibela lisele tse fokolisang masapo.
3) Vithamine D
Ho haella ha vithamine D le ho se lekane ho tloaelehile har'a bakuli ba nang le osteopenia (hammoho le lefu la ho fokola ha masapo), e bontša tlhahlobo ea 2006 ea batho ba 448.
Vithamine D ke ea bohlokoa bakeng sa ho thusa 'mele hore o amohele khalsiamo, e leng senotlolo sa diminerale bakeng sa ho theha le ho boloka lesapo.
Ho ipapisa le mahlaseli a letsatsi a UVB ho thusa 'mele ho etsa li-vithamine D. Empa hobane ho tsebahala ha UV ho eketsa kotsi ea kankere ea letlalo , American Academy of Dermatology e khothalletsa ho fumana vithamine D ho tsoa lijong le li-supplement.
Lintho Tse Kotsing
Kaha mekhoa e amanang le botsofali e felisa bone ea liminerale le boima, kotsi ea ho osteopenia (hammoho le lefu la ho fokola ha masapo) e ka 'na ea eketseha ha u ntse u hōla.
Ho phaella moo, basali ba atisa ho tšoaroa ke lefu la osteopenia le ho fokola ha masapo ho feta banna, ka lebaka la ts'ebetso ea bona ea tlhaho ea masapo le tlhaho ea masapo le liphetoho tse itseng tsa masapo a mongobo tse bakoang nakong ea ho ilela khoeli .
Lintlha tse ling tse ka u bakelang kotsing bakeng sa li-osteopenia li kenyelletsa:
- mathata a ho ja kapa lintho tse ling tse thibelang 'mele hore o se ke oa ja liminerale le livithamine
- ho ipapisa le phekolo ea radiation kapa chemotherapy
- tlaleho ea lelapa ea ho fokola ha masapo
- ho noa haholo joala
- ho sebelisa meriana e itseng, e kang steroids
Litsela Tse Ling Tsa ho Boloka Bophelo bo Botle ba Letlalo
Mokhoa ona o ka boela oa thusa ho sireletsa bophelo bo botle ba masapo:
- Ho fumana calcium e lekaneng (pakeng tsa 1000 le 1500 mg ka letsatsi, ho itšetlehile ka lilemo tsa hau, ho ja lijo le maemo a mang a bophelo)
- Ho ikoetlisa kamehla, ho kopanyelletsa le ho ikoetlisa ka boima
- Ho fokotsa ho noa ha caffeine
- Qoba ho tsuba
Lentsoe le Tsoang ho
Ka lebaka la lipatlisiso tse fokolang, ho haufinyane ho buella phekolo e meng ea phekolo ea osteopenia. Hape ke habohlokoa ho hlokomela hore ho itlhokomela le ho qoba ho hlokomela tlhokomelo e tloaelehileng ho ka ba le liphello tse tebileng.
Haeba u nahana ho sebelisa mefuta e meng ea phekolo bakeng sa osteopenia (kapa boemo leha e le bofe), etsa bonnete ba hore u buisana le ngaka ea hao pele.
Lisebelisoa:
Kocjan T, Tan TM, Conway GS, Prelevic G. "Vithamine D Boemo Boemong ba Mokuli ka Osteopenia kapa ho Fokolloa ke Mafu - Tlhahlobo ea Kliniki ea Endocrine." Nete ea Int J Vitam. 2006 76 (5): 307-13.
Maciaszek J, Osiński W, Szeklicki R, Stemplewski R. "Phello ea Tai Chi ka Tekanyo ea 'Mele: Tlhahlobo e laoloang ke banna e nang le Osteopenia kapa Osteoporosis." Am J Chin Med. 2007; 35 (1): 1-9.
Shen CL, Yeh JK, Cao JJ, Wang JS. "Tea e Tala le Bone Metabolism." Lijo. 2009 29 (7): 437-56.
Wayne PM, Kiel DP, Krebs DE, Davis RB, Savetsky-Jeremane J, Connelly M, Buring JE. "Liphello tsa Tai Chi ka Botenya ba Mokhabole oa Masapo ho Basali ba Postmenopausal: Tlhahlobo e Hlophisitsoeng." Arch Phys Med Rehabil. 2007 88 (5): 673-80.