濡浣椹鹃┉濂借宠浣瑕杩6★

宠肩楠ㄥ宠绐虹讹澶ㄦ椿ㄥ锛浼瑙ｃ变宠肩涔浼卞朵寮锛濡澶浼ゃ涓绉绫荤宠楂″宠肩缁煎寰绛

锛宠澶浼ょ稿烘

姝わ浠浠ラ杩涓浜ュゆ肩ユ浜楠ㄥ宠

1杩1涓澶у版堕存

2楠ㄦ╂筹变蒋楠ㄧ村宠琛ㄩ㈢绯锛虹宠娲诲ㄦ堕╂筹锛诲锛

3ㄥ碘30锛ㄨ捣跺宠电‖榛锛缁椿ㄥ缂瑙ｏ

4骞撮38宀

5楠ㄦцㄥぇ

婊¤冻1+2+3+4★1+2+5★1+4+5¤寰芥楠ㄥ宠

荤浼规涓村讹缁褰卞宠娑叉ョ缁杩琛璇骞舵虹稿娌荤璁″ㄧ诲′欢涓锛楠ㄥ宠绉涓娌绘剧锛娌荤ㄤ瑙ｇ肩绘寤剁剧灞淇ゅ宠姐ㄧ剧锛娌荤娈典互不涓轰富锛ｈ层剁剁╂不╃娌荤杩ㄥ悍澶

ㄨ楠ㄥ宠娌荤涓荤藉璧峰扮浣ㄥｈ濂藉府锛ｈ繁韩浣涓瀹讹宠ュ悍涓讳汉楠ㄥ宠ｈ绠＄不涓抽锛瀵规瑰宠躲楂宠姐缁存娲昏川锋瑕

ｄ濡浣濂借楠ㄥ宠绠＄

1ユф浠ヤ负涓

杩惰宠浼虹剧肩胯锛搴浠ヤ负涓伙灏介浼宠璐杞姐х娲诲濡ゼ姊北璺姝ャ蹇蛋绛锛垮夸绔绔璺韫蹭╃ㄦ姝ヨㄧ╂椿ヨ搴交浣

村ュ悍浣ヨ瑰婚璇讳骞村ュ悍涓棰[归ㄨ"浼ゅ"锛4涓楠ゆユ瀹锛][姘翠界ｈgetユ版斤]

2搴峰稿杩

楠ㄥ宠ｈ甯镐璁や负肩辫宠濮娲诲ㄤ骇骞朵杩浼瑙ｏ变宠浼わ涓轰寰寰浼瀵硅韩浣娲诲ㄥ虹у胯涓衡惰锛杩ㄦ不楠ㄦу宠浣虫不规杩ㄥ浠ュ府╂朵澧宠垫椿с交宠肩瑰缁澧寮哄哄姐淇杩琛娑插惊

宠杩ㄧ娉浠ヤ3绉褰㈠

宠娲诲ㄥ害璁锛╀姝ｅ父宠杩ㄥ姐宠电‖棰插宠缂┿

寮鸿缁锛╀澧寮鸿稿崇绌讹″澶磋楠ㄥ宠灞遍╁绱锛姝よ″澶磋寮鸿缁濡磋挎澧韫层垮浼搞涓涓妤兼哄杞锛╀淇よ宠锛寤剁楠ㄥ宠涓姝ュ灞

姘ф璁锛╀瑰蹇哄斤骞跺府╂朵浣跺ｆ宠浜烘ヨ瑕锛涓洪澶浣缁宠藉杩澶涓浜绌惰〃姘цㄥ浠ュ涓浜宠

杩ㄧ娉搴褰浠宠娲诲ㄥ害璁寮濮锛娓澧拌寮鸿缁锛版姘ф缁涔杩ㄩ杩ㄥ己搴杩ㄦ堕村寰杩锛浠ヤ捣姣ぉ15浣己搴ㄩ澶╃涔锛娓杩娓″版ぉ30涓寮哄害杩ㄦ5~7澶╃涔

荤搴峰甯卞跺杩ㄨ灏╀宠椋┿涓寮濮搴璇ュ敖╂俯杩ㄥ澶炽娓告吵姘翠杩ㄣ姝ヨ锛垮瀵硅宠楂插绘х姘цㄣ褰杩ㄥ澶чㄥ浜烘ヨ瀹ㄧ锛杩ㄥ戒骇杞诲井哥锛涓杩浼ㄥ澶╁澶便

村杩ㄥュ悍ヨ璇风瑰婚璇讳骞村ュ悍涓棰[瀹ㄦ杩ㄧ棣瑕][2绉绠渚挎规纭杩ㄥ己搴][蹇㈠绱ц磋ょ缁涔]

3╃娉剁肩

濡浣宠肩澶浜ユу浣锛涔琛娲诲ㄥ虹胯讹褰缁浜灞ㄥ版峰风锛姣绾20冲锛濡浣宠肩涓烘㈡х肩锛村ㄦ俯娉灞ㄧ峰姝ゅ锛╄藉澧肩哄琛娑插惊锛╀瑙ｇ肩

4宠ュ悍楗颁腑娴烽ギ椋

ㄩギ椋涓介钩琛″锛灏BMI版跺18.5~23.9涔淬拌涓椤圭撼4358涓绌跺锛瀵瑰颁腑娴烽ギ椋渚浠ф撮涓涓浠ф翠涓告锛宠楠ㄥ宠捐翠瀵瑰颁腑娴烽ギ椋杩琛剧ず锛ユ村璋风╃涓锛惰宠楠ㄥ宠╂翠浠ヨ姘存楸肩被浜璋锋绮璞绫诲姗姒娌逛负涓荤颁腑娴烽ギ椋妯″俊藉村板搴浜ュ悍

村ュ悍楗ヨ璇风瑰婚璇讳骞村ュ悍涓棰[浣涓涓锛稿涓涓][板锛抽绾ょ淮淇杩楠ㄥュ悍]

5ラ濂藉

涓瑕璁╃剧村奖㈢Н瑕浣娲汇璧板哄浜涓娈电ソ跺э褰浣浠涓蹇锛ュ颁查」磋叮娲诲ㄣ蹇胯°绀句氦浼涓跺浠ヨ浣蹇寸惰娆

村蹇ュ悍ヨ璇风瑰婚璇讳骞村ュ悍涓棰[浠扳锛搁澶灏璺绂伙][涓轰涔村璇ュ虫敞濡濞浜у锛][涓轰涔蹇浼翠荆戒娇涓村ュ悍锛]

6杩ㄨ╄澶

浣跨ㄧ瑰杈╄澶锛濡缂查舰/锋よ浠ュ交宠璐

村宠ュ悍ヨ璇风瑰婚璇讳骞村ュ悍涓棰[浼ゅ濂虫ц宠6澶у绱][垫缁涓ゼ姊棰茶宠璋憋]

璧锛

Arthritis Basics锛CDC

Knee Problems锛NIH

Arthritis of the Knee锛AAOS

Pain in arthritis and musculoskeletal disorders: the role of coping skills training and exercise interventions. J Orthop Sports Phys Ther, 1996; 24:279290.

ACSM's resources for clinical exercise physiology : musculoskeletal, neuromuscular, neoplastic, immunologic, and hematologic conditions锛Lippincott Williams & Wilkins锛2002;11124.

Adherence to a Mediterranean diet is associated with lower prevalence of osteoarthritis: Data from the osteoarthritis initiative锛doi:10.1016/j.clnu.2016.09.035

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