Collagen is primarily a protein which is made from amino acids.胶原蛋白是一种主要的氨基酸制成的. Our bodies can create some of our requirements but we also need additional amounts from our foods and supplements including lysine and praline.我们人体可以创造我们的一些规定,但还需要更多的食品和数额由包括副刊赖氨酸和脯氨酸. Vitamin C is also required to create collagen.维他命C是制造胶原蛋白也需要. Now we know how bones can be made stronger, but how is this process affected by menopause?现在我们知道如何能更强骨头,但这个过程是受更年期如何? The loss of estrogen due to menopause or possibly surgical removal of the ovaries can accelerate bone loss for a period of up to 8 years.由于更年期失去雌激素或手术切除卵巢后可能可以加速了骨丢失长达8年.
It is well established that replacing that estrogen helps protect against the risk of osteoporosis.已确定,雌激素替代,有助于防止骨质疏松的危险. More often, women’s bones become fragile as we age and it’s not uncommon to break bones in the wrist, spine and hip due to osteoporosis.更多时候,女人的骨骼变得脆弱,因为我们的年龄和它的情况并不少见,打破了手腕骨、由于脊椎和髋关节骨质疏松. Unfortunately, a fracture such as in the hip, can even shorten our life span so it is important to pay attention to our bone health.不幸的是,如在髋部骨折,我们甚至可以缩短寿命因此注重健康的骨骼. What should be done to prevent osteoporosis from happening after menopause?怎样预防绝经后骨质疏松的发生?
First of all, eat the foods that are calcium-rich (about 1,000 mg per day) and can enhance bone growth including: sardines, salmon, seafood, and green leafy vegetables such as swiss chard, beet tops, kale, mustard greens, collards, spinach, dandelion greens, watercress, parsley, chicory, turnip greens, broccoli leaves, almonds, asparagus, blackstrap molasses, broccoli, cabbage, carob, figs, filberts, oats, prunes, sesame seeds, tofu and other soy products.首先吃的食品都是含钙丰富(约每天1000毫克),可以增强骨骼生长,包括:沙丁鱼、鲑鱼、海鲜、绿色叶菜等甜菜、甜菜均居,芥蓝、芥菜、collards、菠菜、空心菜蒲公英、豆瓣,香菜、菊苣、萝卜菜、青花菜叶、杏仁、芦笋、blackstrap糖蜜、青花菜、甘蓝、豆、无花果、filberts、燕麦、梅子、芝麻、豆腐等豆类制品.
Vitamin D-rich foods include fish oils such as found in salmon, mackerel, sardines), eggs (including the yolks), sweet potatoes, tuna, vegetable oils and cod liver oil.维生素D富含油脂的食物,如发现有鲑鱼、鲭鱼、沙丁鱼)、蛋(含蛋黄),蕃薯、金枪鱼、植物油、鱼肝油. Getting 15-20 minutes of sunlight exposure daily can also boost production of vitamin D. Exercise is crucial; in particular, you need weight-bearing exercise such as walking, Tai chi, dancing and weight training to reduce the chances of brittle bones at least two times a week.每天接触阳光愈来愈15-20分钟还可以刺激生产维生素丁演习是关键;尤其你需要负重运动,如步行、太极拳、舞蹈和重量训练,以减少发生骨骼至少每周两次. Include 15 to 60 minutes of aerobic activity two to three times a week.包括有氧活动15至60分钟,每周2至3倍.
Avoid high-impact activities and include stretching exercises.避免高冲击活动包括伸展运动. Finally, use high-quality supplements prescribed by your doctor or health-care provider, and oh yeah, don’t forget to have fun.最后,用高质量你医生处方或补充剂保健提供商、哦噢,别忘唱歌.
Author; Cathy Taylor www.menopauseinfo.org作者;华夏泰勒www.menopauseinfo.org or www.internet-marketing-small-business.co m或者www.internet-marketing-small-business.com
