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Old 07-24-2011, 07:22 AM   #1
rwymk7607
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Default 如何保持健美的骨骼

即使每天都能够摄入足够的钙质——大约800毫克,其实大多数女人做不到如此,但也不能确保50岁后不发生 骨质疏松。有些女人从20多岁起就出现了骨质疏松的问题。对大多数女人来说,从30岁开始,骨质流失的过程 就在缓慢进行了。
  为了使骨骼挺拔健美一生,我们还需要做得更多!
  维生素D与钙同补
  如果没有摄入足够的维生素D——每天大约400μ,我们的身体是很难将钙吸收到骨骼中的,水宜生水杯价格表
  皮肤受到阳光照射时,能够制造出这种促进钙质吸收的维生素,光波炉和电磁炉的区别。但如果你厚厚地涂上了一层防晒霜(SPF≥8),这一过程就大大打了折扣了,盟特新奇特加盟。牛奶、粗制谷类是维生素D的最佳食物来源,如果这些食物吃得比较少,你就需要每天服用复合维 生素制剂。
  色拉大餐
  调查发现,喜爱吃蔬菜色拉的女人,更年期后发生股骨头骨折的风险要低。这是因为绿叶蔬菜中含有丰富的维 生素K,身体用它作为原料来制造骨钙质,这对骨骼健康非常重要。
  应该每天吃一些蔬菜色拉,色拉的内容包括:胡萝卜、番茄、菠菜和生菜。
  另外,蔬菜和水果中的维生素C、钾和胡萝卜素也有益于骨骼健壮。
  绝不忽略牛奶
  牛奶是公认补钙效果最佳的天然食品。一杯加钙橙汁和一杯牛奶都能提供全天所需钙质的1/3,但牛奶中营养的配比——钙、维生素D、钾、磷,比单独的钙质更易于骨骼吸收。
  做个勤快主妇
  老公太宠你,从不让你粘手粗活儿?
  家中清洁地板之类的工作总是交给小时工?
  科学研究表明,像擦地板、晾晒衣服、整理房间、园艺这些家务活能有效控制体重,几乎与专门的健身活动同 样有效,并且能阻止骨质流失,预防骨质疏松。
  留意你服用的药物
  有些需要长期使用的药物会使钙质大量流失。这些药物主要有:治疗哮喘和风湿性关节炎的类固醇药物、治疗 癫痫的药物和治疗甲状腺疾病的药物。
  如果患有慢性疾病,需要长期服用上述药物,千万不要随便自行停药,光波炉和电磁炉的区别!但可以主动向医生提出问题,看看能不能换用对骨骼影响小的药物。如果必须使用某种伤害骨骼的药物,你应该 提醒自己坚持服用钙制剂和维生素D。
  服用避孕药
  最近,瑞典的一项研究发现:那些年轻时曾服用避孕药的女人,更年期后发生股骨头骨折的危险将减少,如果 服用避孕药达5年以上,对骨骼有非常明显的保护作用。
  其中,40岁以后服避孕药保护骨骼效果最佳,能减少31%的骨折危险。
  30岁至40岁服用,仅能减少18%的骨折危险。
  而在30岁以前服避孕药,对保护骨骼作用不大。
  你是否考虑会采用这种一举两得的避孕方法呢?但对有些妇女来说,避孕药会造成一些麻烦,尤其是吸烟的女 人,有可能会因此发生血栓。因此最好先向医生咨询一下,并经常留意自己身体的感觉。
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Old 07-24-2011, 07:30 AM   #2
Brooke284
 
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Old 07-24-2011, 09:42 AM   #3
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