ʻO ka noʻonoʻo e pili ana i ka pono pono a me ka hana kino, eʻoi aku paha ka hahaiʻana i ka pahuhopu o ka liloʻana o ke kaumaha i ke kauwela ma mua o ka mālamaʻana i ke olakino no ka wā e hiki mai ana. Eia nō naʻe, he mea hoʻouluulu nāʻikepili:ʻoi aku ma mua o 25% o nā mea pane oʻAmelika e'ōlelo ana he nui ke kaumaha no lākouʻaʻoleʻo ia ke kumu nui loa e hele ai i ka pāʻani hoʻolālā. ʻO ka mea mua, makemake lākou e mālama i ko lākou olakino maikaʻi a me ka maluhia no nā makahiki he nui. Akā,ʻo ka moku o kaʻeke i ka 20-30 makahiki, e like me nā helu helu hoʻokahi i manaʻoʻia he kakaikahi. Inā hiki i kekahi mau makahiki,ʻaʻohe pilikia me ia: koe wale nō ma hope o ka lā lōʻihi, e emi ana ka pūwae, aʻo ka heleʻana ma kona mau kuʻekuʻe e pau me ka hōʻeaʻole o ka "kiʻekiʻe" a me ka wehe. Eia naʻe, hiki i ka palekana kūpono ke hoʻopakele iā mākou mai nā pilikia nui ma hope iho aʻalo i ka osteoporosis.
ʻO nā iwi e like me nāʻiʻo: mai ka ikaika i ka ikaika, a ma keʻano o ko lākou hikiʻole. ʻO kaʻai kūpono o ka punaha me kahiʻano noho lōʻihi e hikiʻole iāʻoe ke pale i ka nalowale o ka iwi iwi. ʻO kaʻeke kanaka kahi 206 mau iwi a me 230 mau hui. ʻO ke kūkuluʻiaʻana o ka pā iwi iwi kiʻekiʻe i ka makahiki o 25-30 makahiki. Ma hope o kēlā, ke hoʻomaka nei ka māmā o ke kino o ka iwi. Ināʻoe e lilo i ka nui, hiki iāʻoe ke hoʻolālā i ka osteoporosis. ʻO ka meaʻoiaʻiʻo, ua kapaʻiaʻo ia "ʻo ka maʻi o nā makahiki he umi i hala hope nei,"ʻaʻole naʻeʻo ia pēlā. ʻO kēia kahi o ke kaʻina hana maʻamau o ke kino, he mea maʻamau loa. Akā i kēia manawa he pono e noʻonoʻo eʻaʻaʻole i kaʻaeʻana i ka osteoporosis. Hāʻawiʻia iāʻoe ka manawa kūpono e hoʻoikaika i kou mau iwi me kaʻai a me ka hoʻomehana kūpono.
ʻO ka nohona maʻamau
ʻO ke ola kino, e like me kekahi o ko mākou kino, pono e mālama. I mea e lōʻihi ai ka lōʻihi, pono e komo i ka hoʻonaʻauao 'ana a me ka hana. Nā palekana palekana. No ka mālamaʻana i ka pūpū olakino,ʻaʻole ponoʻoe eʻimi i nā papahana papahana. Ua lawa ka hāʻawiʻana i 30-35 mau minuke i kēlā me kēia lā o kaʻoihana o kaʻoihana. Hele hele, hauʻoli, kaʻa kaʻa a me ka tennis. E like me kouʻike,ʻo ka hana likeʻole ka mea e hoʻonui ai i ka hopena o nāʻeha o ka iwi. ʻO ka mea maʻamau o kēia mau mea he dislocations a heʻeha. ʻO ka meaʻai waiwai i ka huaora a me nā kumu kula e kōkua iāʻoe e hoʻoikaika i nā iwi a me nā pūpū.
1. Milk a me nā mea hana waiū. Aia i loko o lākou ka nui loa o ka calcium. Eia kekahi, me ka loaʻaʻole o kēia mau huahana, hikiʻole i ke kanaka ke loaʻa ka nui o ka calcium me kaʻai.
2.ʻOhi (ka pā paʻi, pahu, a me nā mea'ē aʻe). He waiwai nui ia i nā meaola nui C, B1, B2, K, E, a aia nā mea i hoʻohālikelikeʻia e like me ka paʻakai calcium, potassium, iron, phosphorus, aʻo ka mea maoli, he māmaila kohu.
3. I nā iʻa iʻa, caviar, ate a me nā hua moa i loko o nā hua nui he mau huaora D, kahi e hoʻonui ai i ka absorption o ka konupūmā a hoʻonui i ka'ākau.
4. Milk,ʻiʻo, nā hua a me nā hua. Loaʻa iā lākou ka phosphorus, me ka hikiʻole ke hanaʻia ka uluʻana o ka lolo likeʻole o ka lolo a me nā iwi.
5.'Aleʻeleʻeleʻele, ka'īlio a me ka citrus. ʻO ka paʻakikī o ka ascorbic acid ke alakaʻi aku i kaʻahaʻana o ka pilina o ka iwi iwi, no laila e hoʻokomo i loko o nā meaʻai eʻai ana i ka huaʻai C.
6. Zheleobraznye nā pāla, ka iʻa a me ka pulu. He mea waiwai kēia mau meaʻai i ka amino acid e like me lysine. Hoʻokomoʻo ia i ka hoʻokumuʻana i iwi a mālama i ka hana o ka hana a me ka hoʻoponopono hou.
Loaʻaʻole ka maʻi konupū i loko o ke kino
Ua hōʻikeʻia nā mea hou i kēia manawa, ua hoʻohana nā wāhine hou i 400 g o ka calcium i ka lā, akāʻo ka mea i koiʻia no nā wāhine 19-199 he 1000 mg. No ka paleʻana i nā osteoporosis a me ka hoʻoikaikaʻana i nā iwi, ua lawa ia e pani i kekahi hua me nā mea i loaʻa aku ka nui o ka momona a me ka phosphorus, no ka mea,ʻo ia nāʻaoʻao nui o nā iwi. He mea nui loa kēia no ka poʻe i komo ikaika i ka hoʻokūkū. E lawe i nā kāpili koʻikoʻi wale nō inā pono. Nā hoʻoponopono palekana: Inā makemakeʻoe i ka waiū, hoʻoholoʻia nā pilikia. Aʻo kahi hua liʻiliʻi momona ka nui o ka calcium. Mai inu i ka waiū - hoʻokomoʻia i loko o kāu meaʻaiʻai'ē aʻe, e like me nā meaʻono, nā yoghurts, nā kānana, nā milkshakes. Akā, me kaʻaila a me ka waiūpaʻa,ʻaʻole e laweʻia aku: i loko o lākou ka haʻahaʻa o ka calcium i lalo. Inā he mau kanalua kou mau maʻi, iwi a me nāʻiʻo, hiki iāʻoe ke nānā i ka home.