Cov pob txha yog koj li kev txhawb nqa lub cev. Txhim kho cov pob txha loj thaum muaj hnub nyoog hluas thiab tswj hwm nws thaum koj loj hlob tuaj pab tiv thaiv kev mob pob txha, ib qho mob uas cov pob txha tawg heev thiab tawg tau yooj yim. Nws nyuaj rau thim rov qab pob txha thaum nws teeb tsa (feem ntau tom qab hnub nyoog 65 xyoos), yog li nws yog qhov zoo tshaj plaws los sim tiv thaiv tus mob los ntawm cov menyuam yaus.
Cov kauj ruam
Ntu 1 ntawm 3: Noj zaub mov kom raug thiab txhim kho pob txha pob txha
Kauj Ruam 1. Tau txais ntau cov calcium
Calcium khaws cia hauv cov pob txha thiab cov hniav, thiab nws ua rau lawv tawv thiab khov kho. Qhov nruab nrab neeg laus xav tau 1,000 mg ntawm calcium txhua hnub. Cov ntxhais hluas thiab poj niam cev xeeb tub xav tau txog 200 mg ntau dua. Nws muaj ntau txoj hauv kev los muab cov calcium rau hauv koj cov zaub mov. Koj cov kev xaiv suav nrog
- mis nyuj (xws li mis nyuj, yogurt, thiab cheese)
- kua txiv muaj zog nrog calcium
- boxed cereals muaj zog nrog calcium
- oatmeal
- taum
- cov qoob loo
- ntses liab
- zaub ntsuab tsaus (xws li zaub paj, zaub ntsuab, collards, lossis bok choy)
- txiv ntoo
Kauj Ruam 2. Noj cov protein ntau
Txawm hais tias cov kev tshawb fawb qub qhia tias cov protein tau ua rau lub cev pob txha puas tsuaj, kev tshawb fawb tshiab qhia pom tias, noj hauv qhov nruab nrab, nws pab nrog nqus cov calcium. Txiv neej yuav tsum tau txais kwv yees li 56 grams ntawm cov protein ib hnub, poj niam yuav tsum tau 46, thiab poj niam cev xeeb tub yuav tsum tau txais 70. Noj kom muaj protein ntau, xws li:
- ntses
- taum
- cheese
- qe
- ceev
- qaib
- oats
- Greek yogurt
- mis
- zaub paj
- quinoa
- brussels sprouts
Kauj Ruam 3. Tau txais Vitamin D txaus
Cov kev tshawb fawb tsis ntev los no tau qhia tias Vitamin D, zoo li cov protein, pab lub cev nqus calcium. Koj yuav tsum tau txais txog 600 IU (tab sis tsis ntau dua 4, 000 IU) ntawm Vitamin D txhua hnub. Tham nrog koj tus kws kho mob txog kev noj cov vitamin D ntxiv yog tias koj txhawj xeeb tias koj tsis tau txais txaus los ntawm cov peev txheej xws li cov no:
- qe (nrog yolks)
- ntses rog (xws li salmon, mackerel, lossis tuna)
- cws
- cod siab roj
- nqaij nyuj siab
- cov khoom siv mis muaj zog nrog Vitamin D
- cereals muaj zog nrog Vitamin D
- kua txiv muaj zog nrog Vitamin D
- lub hnub (li 10-15 feeb peb zaug hauv ib lub lis piam yuav ua)
Kauj Ruam 4. Tau txais Vitamin K ntau dua
Txawm hais tias cov kws tshaj lij tseem tsis tau paub meej tias yuav ua li cas Vitamin K pab txhawb kev noj qab haus huv ntawm cov pob txha, ntau qhov kev tshawb fawb tau pom tias nws pab txhawb kev nqus calcium. Cov poj niam yuav tsum tau txais 90 micrograms ntawm Vitamin K, thiab txiv neej yuav tsum tau 120. Tau Vitamin K hauv cov zaub mov xws li
- nplooj zaub
- dos
- asparagus
Kauj Ruam 5. Noj cov poov tshuaj ntau ntxiv
Cov poov tshuaj tuaj yeem pab tshem tawm cov kua qaub uas coj calcium tawm ntawm koj lub cev, yog li nws tseem ceeb kom tau txais cov as -ham no nrog rau cov calcium, cov protein, thiab cov vitamins. Cov neeg laus yuav tsum tau txais, feem ntau, 4.7 grams ntawm cov poov tshuaj txhua hnub. Cov zaub mov uas muaj potassium ntau suav nrog
- qos yaj ywm qab zib
- qos yaj ywm dawb nrog rau tawv nqaij
- txiv tsawb
- yoghurt
- khoom noj siv mis
- nqaij
- ceev
Ntu 2 ntawm 3: Kev tawm dag zog los tsim thiab khaws cov pob txha loj
Kauj Ruam 1. Sawv
Ua lub neej nyob ntsiag to ua rau muaj kev puas tsuaj rau pob txha. Tshwj xeeb yog tias koj txoj haujlwm xav kom koj zaum ntev ntev, nco ntsoov so so ntau zaus kom sawv, ncab, lossis taug kev nrawm.
Kauj Ruam 2. Ua kom lub cev hnyav
Nrog rau kev noj zaub mov nplua nuj hauv calcium thiab lwm yam khoom noj muaj txiaj ntsig, qhov no yog tus yuam sij rau kev tsim thiab txhim kho pob txha pob txha. Qoj ib ce kom cov pob txha muaj zog! Lub Tebchaws Osteoporosis Foundation pom zoo li 30 feeb ntawm kev tawm dag zog hnyav txhua hnub. Qee qhov kev ua kom hnyav hnyav suav nrog
- taug kev
- seev cev
- khiav
- dhia hlua
- caij ski
- nce ntaiv
Kauj Ruam 3. Ua lub sijhawm rau kev qhia tawm tsam
Ntxiv rau qhov tau txais qhov hnyav ntau ntawm kev tawm dag zog, nws kuj yog lub tswv yim zoo los txhim kho koj lub zog los ntawm kev nqa qhov hnyav lossis siv cov hlua khov. Qhov no yuav tsis tsuas yog txhim kho cov pob txha, tab sis kuj pab txhawb lub zog thiab sib npaug, uas tuaj yeem pab tiv thaiv kev ntog (thiab cov pob txha tawg) thaum koj laus dua.
- Nrog rau kev nqa qhov hnyav, yoga, tai chi, thiab pilates yog txoj hauv kev zoo los suav nrog kev qhia tiv thaiv rau koj li niaj zaus. Ceev faj txawm! Qee txoj haujlwm tsis pom zoo rau cov neeg uas twb muaj mob pob txha.
- Sim ua kev qhia tiv thaiv 2-3 hnub hauv ib lub lis piam. Ua haujlwm txhua pab pawg leeg yog tias koj tuaj yeem ua tau (txhais ceg, lub duav, nraub qaum, hauv siab, hauv siab, lub xub pwg, thiab caj npab), tab sis yog tias koj tsis ua li ntawd, tig thiab ua haujlwm sib txawv ntawm cov leeg txhua hnub.
Ntu 3 ntawm 3: Zam Kev Ua Si uas Txo Cov Pob Txha
Kauj Ruam 1. Txiav luam yeeb
Kev haus luam yeeb ua rau pob txha poob. Cov neeg laus uas haus luam yeeb feem ntau yuav ua rau pob txha puas, thiab qhov kev pheej hmoo yuav ua rau koj haus luam yeeb ntau dua. Cov kev tshawb fawb qhia tias txawm tias haus luam yeeb thib ob tuaj yeem ua rau cov pob txha loj tuaj.
Kauj Ruam 2. Txiav cov caffeine
Caffeine ntau dhau tuaj yeem ua rau koj lub cev nqus tau cov calcium. Tshwj xeeb yog tias koj tsis tau txais cov calcium txaus hauv koj cov zaub mov, ua raws li 2 lossis tsawg khob khob kas fes lossis dej qab zib ib hnub.
Kauj Ruam 3. Mus yooj yim ntawm cawv
Kev haus dej ntau dhau tuaj yeem ua rau pob txha poob qis, yog li lo rau qhov noj tsawg. Ib qho haus ib hnub rau poj niam thiab ob rau txiv neej tsis ua li cas, thiab qee qhov kev tshawb fawb tseem tau qhia tias cawv nyob hauv qhov nruab nrab tuaj yeem pab pob txha noj qab haus huv nyob rau lub sijhawm ntev.
