Abubuwan da suka dace da sanin: abin da ke faruwa a zahiri a cikin kwarangwal dinka

Kashi yana kama da busasshiyar abu, amma yana da rai kuma yana sake gina kansa kowace rana. Idan ka yi motsa jiki, tsarin jikinka zai canja kamar yadda tsokoki suke yi - amma a hankali kuma a hankali. Ga abin da ke da ban sha'awa da gaske, kuma mafi mahimmanci, abin da za ku iya yi da shi.

Ana gina kwarangwal ɗinka kullum

Wani balagagge yana da 206 ƙasusuwaKa yi tunani . Wani jariri yana da kusan 270 da yawa na fuses yayin girma, ciki har da kwanyar kwanyar, sacrum, da pelvis. A yawancin mutane, farantin girma na ƙarshe ya rufe tsakanin shekaru 16 da 21.

Bayan haka, kashi ba ya zama a tsaye. Kwayoyin da ake kira osteoclasts suna haɗiye tsofaffin ƙasusuwa, kuma osteoblasts suna saka sabon kashi a wurinsa. Game da Ana maye gurbin kashi 10 cikin dari na kwarangwal a kowace shekara., ma'ana cewa a cikin kimanin shekaru goma za ku kasance kuna dauke da kusan dukkanin sabon kashi. Kashi mai ƙwanƙwasa ƙwayoyin baya da wuyan ƙugu yana juyawa da sauri fiye da ƙwayoyin cortical mai ƙwanƙwasa, wanda shine ainihin dalilin da ya sa asarar ta fara bayyana a can, kuma dalilin da ya sa farkon kashin osteoporotic ya faru a cikin kashin baya da kwatangwalo.

Wasu 'yan lambobi don hangen nesa

• Kashin jikinka yana da kusan 15% na nauyin jiki kimanin kilo 12 a cikin mutum mai nauyin kilo 80.
• Ƙashin ƙugu yana jurewa kusan 170 MPa a matsawa, game da sau hudu zuwa biyar fiye da na yau da kullum kankare, a wani ɓangare na nauyi.
• Ƙananan ƙashi shine stapes a cikin kunne na tsakiya: game da 3 mm dogon da kuma karkashin 4 milligrams da yawaKa yi tunani .
• Kashi na kasusuwa yana samar da kusan Kwayoyin jini miliyan biyu a kowane dakikaKa yi tunani .
• Hyoid ne kawai kashi a jiki wanda ba'a haɗa shi da wani kashi ta hanyar haɗin gwiwa ba.
• Kimanin kashi 60% na kashi kashi shine ma'adanai (galibi alli da phosphorus) kuma kusan 25% shine collagen. Ma'adanai suna ba da taurin kai, collagen yana ba da taurin kai wanda shine dalilin da ya sa kashi ya fashe kamar busassun itace maimakon fashewa kamar gilashi.

Kashi yana sauraron kaya

Kashi yana gina inda aka matse shi kuma ya lanƙwasa. A cikin 'yan wasan tennis masu sana'a, ƙashin cortical a hannun da ke ba da sabis ya kai zuwa 20% ya fi nauyi fiye da a cikin sauran hannu mutum guda, irin wannan abinci, daban-daban kaya.

Yana aiki a baya ma. 'Yan saman jannati a cikin microgravity sun rasa 11.1.5% na kashi na ƙashin ƙugu a kowane wata, da kuma kwanciyar hankali a gado yana yin wani abu makamancin haka. Bone ba shi da dalilin da zai sa ya ci gaba da tsada idan babu wanda ke ɗaukarsa.

Sakon da ke gina kashi ba tsawon lokaci ba ne, girmansa da kuma yawan nauyin. Sa'o'i biyu na tafiya da sauƙi ba su da tasiri sosai a kan ƙarancin ƙarfi fiye da tsalle 30.

Abin da za a yi a zahiri

1. Tashin nauyi mai nauyi, sau biyu a mako: squat, deadlift, latsa, jere 35 sets na 36 reps a kusan 80885% na 1RM.
2. Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ 3 sets na 10 tsalle-tsalle ko saukowa daga 203030 cm, 3x a mako. Huta 101515 seconds tsakanin tsalle-tsalle kashi ya fi amsawa ga ra'ayoyin da aka raba fiye da tsalle-tsalle 100 a jere.
3. Gudanar da ci gaba: Kada ku kara yawan kilomita na mako-mako da fiye da 10%. Tsalle-tsalle a gaban wannan shine mafi yawan abin da ke haifar da karaya a cikin shin da ƙafa.
4. Daidaitawa, 510 minti a rana: Tsaya guda kafa na 30 seconds. Bayan shekara 50, mafi girma mai ceton karaya shine kawai ba fadowa.

Yin iyo da kuma hawan keke suna da kyau ga zuciyarka da kuma gidajenka amma kusan ba su da wani amfani ga ƙashin ƙashi babu tasiri, babu nauyin jiki.

Abincin da ke gina ƙashi

• Ƙarfin ƙwayar cuta: 1000 mg kowace rana ga manya, 1200 mg ga mata sama da shekaru 50 da maza sama da 70. Don tunani: 200 ml madara ≈ 240 mg, 30 g cuku mai wuya ≈ 200 mg, 150 g yogurt ≈ 200 mg, 100 g sardines tare da kasusuwa ≈ 380 mg, 100 g kale ≈ 150 mg.
• Vitamin D: 80010001000 IU kowace rana. A lokacin rani, minti 152020 na rana a kan makamai da fuska suna rufewa sosai, amma daga Oktoba zuwa Maris a arewacin latitudes ba ku samar da kome daga hasken rana ba.
• Ƙarfin furotin: 1.6 2. 2.0 g da kilogram na nauyin jiki. Kashi ɗaya cikin huɗu na ƙashi collagen ne, kuma collagen furotin ne.
• Da isasshen adadin kuzari: rashin abinci mai gina jiki da BMI kasa da 18.5 kashi kashi sauri fiye da kowane ma'adinai.

Abin da ke saurin asarar

Yawan kashi na kashi yana zuwa tsakanin 25 da 30 bayan haka kana kare abin da ka gina. Daga shekara 40 zuwa gaba kana rasa kusan 0.51%1% a kowace shekara, kuma mata sun rasa 23%3% a kowace shekara a cikin shekaru 5 zuwa 7 na farko bayan menopause. Shan taba, shan giya fiye da sau biyu a rana, shan maganin corticosteroids fiye da watanni uku, da kuma zama a rana ba tare da yin aiki ba duk suna sa wannan ya yi sauri.

Lokacin da za ka je wurin likita

• Kashewa daga faduwa daga tsayin tsaye ko daga ƙaramin ƙarfi wannan alama ce ta gargaɗi a kowane zamani.
• Nuna ciwo a wani wuri na shin ko ƙafa wanda ya bayyana yayin gudu kuma ya zauna a hutawa dakatar da gudu kuma ka cire karyewar damuwa.
• Ciwon kasusuwa da ke wucewa fiye da makonni 2 3, farkawa da dare, ko kuma ƙara muni a hutawa.
• Rashin 3 cm ko fiye da tsawo, ko sabon gaba gaba.
• Ba a samun wata na tsawon watanni 3 ko fiye a cikin mata da ke motsa jiki wanda ya shafi kashi kai tsaye.
• Ana ba da shawarar binciken DEXA na yau da kullun ga mata daga 65 da maza daga 70, da farko tare da abubuwan haɗari. Sakamakon T na -1 zuwa -2.5 yana nufin osteopenia, ƙasa da -2.5 yana nufin osteoporosis.

Gajerun bayanai

• Kashi shine nama mai rai kusan kashi 10% na kwarangwal dinka ana maye gurbinsa kowace shekara.
• Yawanci ya fito ne daga ɗaga nauyi (35 × 36 maimaitawa a 80885% 1RM) da tsalle-tsalle (3 × 10, sau uku a mako), ba daga cardio ba.
• Manufar 10002001200 mg na alli da 80010001000 IU na bitamin D kowace rana, da kuma furotin 1.62.2.0 g da kg.
• Yawan kashi na kashi yana kaiwa kusan 253030; bayan 40 zaka rasa 0.51% a shekara, har zuwa 3% bayan menopause.
• Kashewa daga faduwa daga tsayi, ciwon gudu, ko 3 cm na asarar tsayi yana nufin bincika, ba jira ba.