了解骨质疏松症

雨柔

站立, 肩膀宽度比臀部为宽, 两脚​​相距髋同宽, 膝盖微微弯曲, 腹肌收缩, 保持头上方的毛巾比肩膀宽一点点, 手肘微曲. 伸展肩胛骨>>拉. 保持10秒钟, 呼气, 放松.

雨柔

用椅子或墙作支持, 提起右脚, 腹肌收缩, 保持2秒钟, 呼气, 放松. 重复10-15次, 然后换左脚.

雨柔

双手握毛巾, 两手距离约6寸, 用力向一方向拧紧, 保持10秒钟, 重复3-6次.

honey

若从食物中没有吸收足够的钙, 一定要吃钙片. 感谢又感谢! 感恩还是感恩!

honey

引用第6楼雨柔于2011-12-15 13:53发表的 : 运动有助于维持骨质密度, 我们可以从下列运动开始 步行 爬楼梯 健行 ____________ 步行最实慧丶悭钱, 又可独行独往, 一路听歌欣景. 感谢又感谢! 感恩还是感恩!

雨柔

呵! 感恩还是感恩, 感恩队就在此.

雨柔

You really are what you eat If you are interested in bone health, you already know about the importance of loading up on enough calcium and vitamin D. While you can take supplements ( and many doctors suggest you do if you can't get enough of the nutrients in your diet ), it's also possible to get them from the foods you eat. This is becoming easier each day, as more and more foods are now fortified with important vitamins and minerals.

雨柔

Good sources of calcium include dairy products, such as low-fat or nonfat milk, yogurt and cheese. Getting enough vitamin D ( your body needs it to absorb calcium ) from food alone can be difficult since few foods contain it. Focus on liver, fatty fish, egg yolks and enriched milk.

雨柔

How much calcium you need every day ? Adults age 50 and older need a total of 1,200 mg (milligrams) of calcium. Adults under age 50 need 1,000 mg of calcium.

雨柔

How much vitamin D you need every day ? Adults age 50 and older need at least 800 to 1,000 IU ( international units ) of vitamin D. Adults under age 50 need 400 to 800 IU of vitamin D.