Gina jiki don kasusuwa

Babban kwarangwal na jikinmu shine kwarangwal, wanda ya ƙunshi ƙasusuwa waɗanda aka haɗa ta haɗuwa. Kwarangwal din yana yin aikin kariya, kuma tare da tsokoki suna shiga cikin motsin mutum.

Kasusuwa sun kasu kashi 4: tubular, gajere, lebur kuma gauraye.

Misali na ƙasusuwa masu ƙyalli shine humerus da femur, gajerun ƙasusuwa - ƙasusuwan ƙafa, ƙasusuwa masu laushi - scapula, da gauraye - ƙasusuwan kwanyar. A cikin kashin akwai kashin kashin. Kuma kasusuwa da kansu sun hada da abu mai kauri da gishirin ma'adinai.

Gabaɗaya, akwai ƙashi kusan 200 a jikin mutum, wanda zai iya tsayayya da nauyin kilogram 160 a kowane murabba'in santimita na farfajiyar su.

Janar shawarwari

Don aiki mai aiki, kwakwalwa na buƙatar abinci mai kyau. Yana da kyau a ware sinadarai masu cutarwa da abubuwan kiyayewa daga abincin.

Karatuttukan da ɗalibai sama da 1 suka halarci ya nuna sakamakon haka. Daliban da ke cin abinci waɗanda ba su haɗa da dandano na wucin gadi, launuka, ko abubuwan adanawa sun yi 000% mafi kyau a kan gwajin IQ fiye da ɗaliban da ke ɗaukar ƙarin abubuwan da aka ambata ba.

Amincewa da tsarin aiki da hutawa, abinci mai kyau da aiki, rigakafin keta doka akan lokaci, zai kiyaye lafiyar kwakwalwa tsawon shekaru.

Babban abokin gaba ga lafiyar tsarin kwarangwal shine cutar sanyin kashi, wacce a kwanan nan ta zama matashi. Ko da yara suna rashin lafiya da shi.

Kuma me zamu iya fada game da matan da aka kashe ƙwayarsu a ciki lokacin gina ciki don gina kwarangwal ɗin yaro. Suna da osteoporosis mafi sau da yawa! Kuma duk saboda jiki baya karɓar isasshen maye gurbin abubuwan gina jiki don rayuwa ta yau da kullun.

Don tsarin musculoskeletal yayi aiki kullum, yakamata a daidaita tsarin samarda ruwan gishiri a cikin jiki. Hakan yana sauƙaƙa ta hanyar samar da jiki da isasshen abinci mai gina jiki da isasshen adadin ruwa tare da matsakaicin amfani da gishirin tebur.

Jikin mutum ruwa ne kashi 60%, don haka ruwa, ruwan 'ya'yan itace da abinci mai ruwa a cikin abinci ya kamata su kasance a kullun cikin wadatattun abubuwa.

Yawancin gishirin ma'adinai masu amfani waɗanda ke da mahimmanci don ƙarfin kwarangwal ana samun su cikin abinci mai sauƙi da na halitta (kayan lambu, 'ya'yan itace, ƙwai da ganye).

Abincin mafi lafiya ga ƙashi

Don kula da lafiyar tsarin ƙashi, ana buƙatar bitamin da ma'adanai kamar alli, bitamin D3, jan ƙarfe, manganese, zinc, magnesium da phosphorus.

Kayayyakin da suka ƙunshi:

Madara da kayan kiwo sune mafi kyawun tushen calcium. Suna ƙarfafa ƙasusuwa da hakora. Haka kuma, idan madara dole ne a sha akalla lita daya, to, ya kamata a ci cuku mai wuya a cikin 120-150 gr.

Ganyen ganye da ganye. Ga waɗanda ba su yarda da kayan kiwo a ƙarƙashin wasu yanayi ba, wasu hanyoyin samun sinadarin calcium na iya dacewa. Waɗannan su ne seleri, alayyafo, kollard ganye. Sun ƙunshi, ban da alli, irin waɗannan abubuwa masu mahimmanci kamar potassium, iron, zinc, magnesium. Bugu da ƙari, suna da wadata a cikin bitamin B, E da PP.

Sardines, salmon, tuna. Domin alli ya zama ruwan dare, kasancewar bitamin D, wanda ke da wadataccen kifaye, ya zama dole. Don guje wa osteoporosis, ya isa ku ci su a cikin adadin gram 50 a kowace rana. A lokaci guda, bai kamata a ci abincin gwangwani ba! Gara ka dafa da kanka.

Hanta. Yana da wadata da jan ƙarfe, bitamin A da bitamin D3, wanda ke taimakawa haɓaka haɓakar phosphorus da alli.

Flounder, capelin, pollock, squid. Tushen Organic phosphorus, godiya ga abin da sha na alli ke faruwa.

Suman tsaba, buckwheat, gyada. Amintaccen tushen zinc, wanda, tare da phosphorus, shine ke da alhakin ɗaukar alli da bitamin D.

Kwayoyi, gero, tsiren ruwan teku, bran, prunes. Tushen magnesium, wanda ke da alhakin aikin osteocytes.

Apricot. Yana da wadata a cikin potassium, wanda ke da alhakin aikin al'ada na tsokar da ke sarrafa tsarin kwarangwal.

Beets, alayyafo, naman kaza iri-iri. Duk waɗannan abincin suna ƙunshe da irin wannan muhimmin maganin antioxidant kamar manganese. Godiya ce a gareshi cewa ci gaban al'ada da haɓaka ciwan ƙashi da guringuntsi.

Suman, barkono mai kararrawa, persimmon, tumatir. Sun ƙunshi irin wannan samfur mai mahimmanci ga ƙasusuwa kamar beta-carotene, wanda shine ƙaddarar provitamin A.

Citrus. Sun ƙunshi bitamin C, wanda ke da tasiri mai fa'ida ga lafiyar ƙasusuwa. Vitamin C a jikin mutum yana canza alli daga yanayin inorganic zuwa na halitta.

Magungunan gargajiya don ƙarfafa kasusuwa

Don ƙarfin kasusuwa da saurin haɓaka bayan lalacewa, ana amfani da waɗannan hanyoyin:

• Fresh ruwan 'ya'yan karas (gram 100-200 sau da yawa a rana);
• Ruwan ganyen alkama;
• Shayi na Comfrey (tushen da ganyen da aka yi amfani da su).