養(yǎng)骨就是養(yǎng)壽命，認(rèn)真養(yǎng)護(hù)骨骼非常關(guān)鍵。這里宋母貼養(yǎng)骨中心給大家四點(diǎn)建議：

Bone maintenance is to maintain life span, and careful bone maintenance is very important. Here are four suggestions from Song Mu's Bone Care Center:

多做運(yùn)動(dòng)

Do more exercises

積極運(yùn)動(dòng)對(duì)于養(yǎng)骨有很大裨益。跑步、游泳、騎車等都是能夠調(diào)動(dòng)骨骼運(yùn)動(dòng)的項(xiàng)目。每天運(yùn)動(dòng)在1個(gè)小時(shí)以內(nèi)即可，以免過度磨損骨骼，反而對(duì)健康不利。此外，多進(jìn)行抗阻鍛煉可以預(yù)防骨質(zhì)疏松，例如跑步、俯臥撐、舉啞鈴等，但抗阻運(yùn)動(dòng)消耗較大，如果身體本來就比較虛弱，慢跑、仰臥起坐等輕型運(yùn)動(dòng)方式。

Active exercise is of great benefit to bone maintenance. Running, swimming, cycling and so on are all items that can mobilize bone movement. Exercise within 1 hour every day to avoid excessive bone wear, which is bad for health. In addition, more resistance exercise can prevent osteoporosis, such as running, push-ups, lifting dumbbells, etc., but resistance exercise consumes a lot. If the body is already weak, jogging, sit-ups and other light exercise methods are recommended.

常曬太陽

Bask in the sun

陽光中的紫外線可以促使人體鈣物質(zhì)的吸收，提高免疫力，常曬太陽可以避免骨質(zhì)疏松等疾病的出現(xiàn)。中老年人沒事可以多出門曬曬太陽，也不用曬太多，建議每天曬15~20分鐘為宜，多不要超過30分鐘。

Ultraviolet rays in the sun can promote the absorption of calcium in the body and improve immunity. Frequent exposure to the sun can prevent the occurrence of osteoporosis and other diseases. Middle-aged and elderly people can go out and bask in the sun more than they need. It is recommended that they bask in the sun for 15 to 20 minutes every day, no more than 30 minutes.

重視飲食

Pay attention to diet

預(yù)防骨質(zhì)疏松可以平時(shí)多補(bǔ)充一些富含優(yōu)良蛋白和維生素D的食物，富含優(yōu)良蛋白的食物如雞肉、牛肉等肉類，黃豆、豆腐等豆類，富含維生素D的食物有玉米、大麥、牛奶、酸奶、動(dòng)物內(nèi)臟等。菠菜、韭菜、卷心菜等綠色蔬菜，都能夠協(xié)助鈣質(zhì)吸收。

To prevent osteoporosis, we can usually supplement some foods rich in excellent protein and vitamin D. Foods rich in excellent protein, such as meat such as chicken and beef, beans such as soybeans and tofu, and foods rich in vitamin D, such as corn, barley, milk, yogurt, and animal viscera. Spinach, leek, cabbage and other green vegetables can help calcium absorption.

藥物補(bǔ)充

Drug supplement

除了做好飲食的改善外，還可以補(bǔ)充一些維生素C、維生素D、鈣質(zhì)等來養(yǎng)護(hù)骨骼。中老年人可以到醫(yī)院做一些檢測(cè)，查查體內(nèi)維生素和鈣的水平，進(jìn)行適量的補(bǔ)充。

In addition to improving diet, some vitamin C, vitamin D and calcium can also be added to maintain bones. Middle-aged and elderly people can go to the hospital for some tests, check the level of vitamins and calcium in the body, and take appropriate supplements.

骨骼養(yǎng)護(hù)能有效幫助中老年人減少患疾病的風(fēng)險(xiǎn)、身體上的疼痛，建議對(duì)骨質(zhì)的養(yǎng)護(hù)要趁早，不要等發(fā)生問題才后悔。更多相關(guān)內(nèi)容就來我們網(wǎng)站http://www.pengqiang558.cn咨詢！

Bone maintenance can effectively help middle-aged and elderly people reduce the risk of disease and physical pain. It is suggested that bone maintenance should be carried out as early as possible and not regret until problems occur. Come to our website for more relevant content http://www.pengqiang558.cn consulting service