Gina lafiyar kasusuwa a jikinmu yana da matukar muhimmanci. Ana shigar da ma'adanai a cikin ƙasusuwan mu lokacin ƙuruciya, samartaka da farkon girma. Idan mun kai shekaru 30, yawan kashinmu ya kai kololuwarsa.
Idan ba a gina isasshen kashi ba a wannan lokacin, haɗarin asarar kashi da karaya kashi yana ƙaruwa da shekaru.
Hanyoyin cin abinci da salon rayuwa suna taimakawa wajen gina ƙasusuwa masu ƙarfi da kula da su yayin da muke tsufa. nema "abin da za a ci don ci gaban kashi", "menene abinci masu ƙarfafa kashi", "menene bitamin da ake bukata don lafiyar kashi" amsa tambayoyin ku…
Me Ya Kamata Ayi Don Lafiyar Kashi?
Ƙara yawan kayan lambu
Kayan lambu abinci ne mai kyau don ƙaƙƙarfan ƙashi. Yana ƙarfafa samar da sel masu kafa kashi bitamin C arziki albarkatun.
Wasu nazarin sun nuna cewa tasirin antioxidant na bitamin C yana ba da kariya daga lalacewa ga kasusuwa.
Kayan lambu na kara yawan ma'adinan kashi, wanda kuma aka sani da yawan kashi. Girman kasusuwa shine ma'auni na adadin calcium da sauran ma'adanai da ake samu a cikin kashi.
Dukansu osteopenia (ƙananan kasusuwa) da osteoporosis (kashi mai karye) yanayi ne da ke da alaƙa da ƙarancin ƙarancin ƙashi.
Yawan cin kayan lambu masu launin kore da rawaya yana kara ma'adinin kashi na kasusuwa da aka samu a yara da matasa. Cin kayan lambu yana da amfani musamman ga manyan mata.
A wani bincike da aka yi kan mata da suka haura shekaru 50, an tabbatar da cewa matan da suka sha albasa suna da raunin kashi 20% na cutar kashi. Wani muhimmin mahimmancin haɗari ga osteoporosis a cikin tsofaffi shine ƙara yawan haɓakar kashi ko rushewar sabon kashi.
Yi ƙarfi da motsa jiki
Yin aiki tare da nau'ikan motsa jiki daban-daban yana taimakawa wajen gina ƙasusuwa masu ƙarfi. Ɗaya daga cikin mafi kyawun nau'ikan aiki don lafiyar kashi shine ɗaukar nauyi da motsa jiki mai ƙarfi, wanda ke ƙarfafa samuwar sabbin ƙasusuwa.
Bincike a kan yara ya nuna cewa irin waɗannan ayyukan suna ƙara yawan kashi a cikin shekarun girma na kashi. Duk da haka, yana da matukar tasiri wajen hana asarar kashi a cikin tsofaffi.
Nazarin da aka yi a cikin maza da mata masu girma da ke motsa jiki ta hanyar ɗaukar nauyi ya nuna karuwa a yawan ma'adinan kashi, ƙarfin kashi da girman kashi, da kuma raguwa a cikin jujjuyawar kashi da kumburi.
Ƙarfafa motsa jiki ba kawai taimakawa wajen ƙara yawan ƙwayar tsoka ba. Haka kuma yana ba da kariya ga cututtuka da ke haifar da asarar kashi ga manya da ƙashi, ciki har da ƙasusuwa, ƙasusuwa da ciwon nono.
cinye isasshen furotin
Protein a cinye, lafiyayyen kashi yana da mahimmanci ga Kusan kashi 50% na kashi yana da furotin. Masu bincike sun gano cewa shan sinadarin calcium yana raguwa idan ba a sha isasshen furotin ba, haka kuma yana shafar samuwar kashi da lalacewa.
Har ila yau, akwai damuwa cewa cin abinci mai yawan gina jiki yana fitar da calcium daga kashi don magance karuwar acidity na jini.
Duk da haka, bincike ya gano cewa ba a ganin wannan a cikin mutanen da ke cin gram 100 na furotin a kullum idan an daidaita su tare da yalwar abinci na tsire-tsire da kuma isasshen abincin calcium.
Nazarin ya nuna cewa tsofaffin mata suna da mafi kyawun ƙasusuwa idan sun cinye yawancin furotin.
Sunadaran suna da yawan adadin adadin kuzari da kuke samu daga abinci, suna taimakawa wajen adana yawan kashi yayin aikin slimming.
A cikin binciken na shekara guda, matan da suka cinye gram 86 na furotin a kowace rana a kan abincin da ke iyakance adadin kuzari sun rasa ƙarancin kasusuwa a hannu, kashin baya, hips, da kafafu idan aka kwatanta da matan da suka cinye 60 grams na gina jiki kowace rana.
Ku ci abinci mai yawan calcium
alliIta ce mafi mahimmancin ma'adinai don lafiyar kashi da kuma babban ma'adinan da ake samu a cikin kashi.Tsoffin ƙwayoyin kasusuwa suna rushewa koyaushe ana maye gurbinsu da sababbi. Sabili da haka, yana da mahimmanci a cinye calcium kowace rana don ƙarfafawa da kare tsarin kashi.
Matsakaicin adadin yau da kullun shine 1000 MG. Wannan rabo shine 1300 MG a cikin matasa da 1200 MG a cikin tsofaffi. Adadin calcium da jiki ke sha zai iya bambanta daga mutum zuwa mutum. Wajibi ne a ci abincin da ke dauke da calcium a kowane abinci da kuma yada abincin da ake ci a cikin yini.
Zai fi kyau a sami calcium daga abinci maimakon kari. Wani bincike na mutane 1567 ya gano cewa yawan sinadarin calcium daga abinci yana rage barazanar kamuwa da cututtukan zuciya gaba daya, yayin da wadanda suka sha sinadarin calcium ke da hadarin kamuwa da cututtukan zuciya da kashi 22%.
Yawan amfani da bitamin D da K
Vitamin D da K suna da mahimmanci ga kasusuwa masu ƙarfi. Vitamin Dkamar taimaka wa jiki shan calcium lafiyar kashi yana taka rawa iri-iri.
Bincike ya nuna cewa samun karancin sinadarin bitamin D yana haifar da karancin kashi ga yara da manya. Abin takaici, karancin bitamin D yanayi ne na yau da kullun da ke shafar mutane biliyan daya a duniya.
Yana yiwuwa a ƙara yawan shan bitamin D ta hanyar fallasa hasken rana da cinye kayan abinci kamar kifi mai kitse, hanta, cuku.
Vitamin K2ta hanyar gyaggyarawa osteocalcin, furotin da ke cikin samuwar kashi. lafiyar kashigoyon baya . Wannan gyare-gyare yana ba da damar osteocalcin don ɗaure ga ma'adanai a cikin kashi kuma yana taimakawa hana asarar calcium daga kasusuwa.
Mafi yawan nau'i biyu na bitamin K2 sune MK-4 da MK-7. Ana samun MK-4 a cikin ƙananan kuɗi a cikin hanta, qwai da nama. Abinci irin su cuku, sauerkraut, da waken soya sun ƙunshi MK-7.Wani karamin bincike a cikin samari masu lafiya sun gano cewa abubuwan da ake amfani da su na MK-7 sun karu matakan bitamin K2 fiye da MK-4.
Duk da haka, wasu nazarin sun nuna cewa ƙarin nau'i na bitamin K2 yana inganta gyaran osteocalcin kuma yana kara yawan kashi a cikin yara da mata masu haihuwa.
Ka guje wa abinci mai ƙarancin kalori sosai
Ƙananan adadin kuzari a lokacin rana yana da kyau ga kasusuwa. Baya ga rage jinkirin metabolism, yana haifar da asarar ƙwayar tsoka da lafiyar kashi yana da hadari ga
Nazarin ya nuna cewa abinci mai ƙarancin adadin kuzari 1000 na iya haifar da ƙarancin ƙarancin ƙashi a cikin al'ada-nauyi, kiba, da masu kiba.
Don ginawa da kula da ƙasusuwa masu ƙarfi, zaɓi daidaitaccen abinci wanda ke ba da aƙalla adadin kuzari 1200 a rana. Lafiyar kashiCin abinci da ke ɗauke da furotin mai yawa, mai wadatar bitamin da ma'adanai waɗanda ke tallafawa lafiya.
Za ka iya amfani da collagen kari
Ko da yake babu wani bincike da yawa akan batun, shaidar farko ita ce abubuwan da ake amfani da su na collagen lafiyar kashiyana nuna cewa yana iya taimakawa wajen kare lafiyar
collagenshine babban furotin da ake samu a cikin kashi. Ya ƙunshi amino acid glycine, proline da lysine, waɗanda ke taimakawa wajen gina kashi, tsoka, ligaments da sauran kyallen takarda.
Wani bincike na mako 24 ya gano cewa matan da suka yi jima'i tare da osteoporosis sun gano cewa haɗuwa da ƙwayar hormone collagen da calcitonin ya haifar da raguwa mai yawa a cikin alamun rushewar collagen.
Samun da kiyaye madaidaicin nauyin jiki
Tsayar da nauyin ku a cikin koshin lafiya, lafiyar kashigoyon baya . Misali; Yin kiba yana ƙara haɗarin osteopenia da osteoporosis. Wannan shi ne lamarin musamman a cikin matan da suka shude, inda estrogen ya rasa tasirin kare kashi.
A gaskiya ma, ƙananan nauyin jiki shine babban abin da ke taimakawa wajen rage yawan kashi da asarar kashi a cikin wannan rukunin shekaru.
A gefe guda kuma, wasu bincike sun gano cewa kiba yana rage ingancin kashi kuma yana kara haɗarin karaya saboda damuwa na yawan kiba.
Samun da kuma rage kiba a jere lafiyar kashi Yana da haɗari a gare ku. Ga kasusuwa, wannan yana daidai da samun da kuma rasa nauyi mai yawa a cikin ɗan gajeren lokaci.
Hanya mafi kyau don kula da lafiyar kashi shine samun da kuma kula da nauyin jikin da ya dace.
Amfani da abinci dauke da magnesium da zinc
Calcium ba shine kawai ma'adinai da ake bukata don lafiyar kashi ba. magnesium ve zinc ma'adanai kuma lafiyar kashi yana taka rawa a ciki. Magnesium yana inganta shayar da calcium.
A cikin binciken da aka gudanar a kan mata 73000, an ƙaddara cewa waɗanda suka cinye 400 MG na magnesium kowace rana suna da kashi 2-3% mafi girma fiye da waɗanda suka cinye rabin wannan adadin.
Ana samun Magnesium a cikin ƙananan kuɗi a yawancin abinci, duk da haka, kyakkyawan tushen magnesium sune abinci irin su alayyafo, wake, tsaba na sesame, tsaba sunflower, da cashews.
Zinc shine ma'adinan alama da jiki ke buƙata. Yana taimakawa wajen samar da sashin ma'adinai na kasusuwa. Duk da haka, zinc yana inganta samuwar sel masu kafa kashi kuma yana hana rushewar kashi.
Nazarin ya nuna cewa sinadarin zinc yana ƙara haɓakar ƙashi a cikin yara da yawan kashi a cikin tsofaffi. Naman sa, jatan lande, alayyahu, flaxseed, oysters da kabewa tsaba sune tushen tutiya mai kyau.
Cin abinci mai dauke da omega 3
Omega 3 maiAn san yana da tasirin anti-mai kumburi. Hakanan yana taimakawa hana asarar kashi yayin tsarin tsufa. Baya ga cin omega 3 mai daga abinci, yana da mahimmanci a sami daidaito tsakanin omega 6 da omega 3.
Wani babban binciken da aka yi kan manya fiye da 45 masu shekaru 90-1500 sun gano cewa wadanda suka ci omega 6 fiye da omega 3 suna da karancin kashi.
Me Ya Kamata Mu Ci Don Ci gaban Kashi?
Yogurt
Yogurt Yana da kyakkyawan tushen probiotics, calcium, potassium da bitamin D, A da folate. Masana kimiyya sun gano cewa cin yoghurt kullum zai taimaka wajen hana karaya.
Ku kasance da al'adar cin abinci kamar guda uku na yogurt a rana.
madara
Kamar madara da yogurt, shi ne tushen calcium, phosphorus, potassium, bitamin A da D. Ta hanyar shan nonon saniya, za ku iya ƙarfafa ƙasusuwan ku. Hakanan zaka iya sha madara mai wadatar calcium da bitamin D. Ku sha kamar gilashin madara 2 kowace rana.
Ganyen Ganye Duhun Duhu
Ganyayyaki masu duhu masu duhu irin su alayyahu, ganyen collard, arugula, latas, da chard sune tushen tushen calcium, antioxidants, bitamin C da K. Cin akalla nau'ikan kayan lambu iri uku a kowace rana zai iya taimakawa wajen haɓaka rigakafi, tare da ƙasusuwa.
cuku
An yi cuku daga madara don haka babban tushen calcium. Hakanan babban tushen bitamin A, bitamin B12, zinc da phosphorus.
Ta hanyar cin cuku akai-akai, za ku iya hana ƙasusuwanku yin karyewa.Yi ƙoƙarin cinye kusan gram 30 na cuku kowace rana.
Pisces
Kifi irin su sardines, tuna, catfish, da salmon cikakken tushen abinci ne na bitamin D. Vitamin D yana taimakawa wajen samar da ma'adinan kashi. Idan ba tare da bitamin D ba, kasusuwa ba zai iya sha calcium ba.
Kuna iya samun gasasshen kifi ko gasasshen kifi don abincin rana ko abincin dare. Ana ba da shawarar cin kifi aƙalla sau biyu a mako.
Kwai yolks babban tushen bitamin mai-mai narkewa kamar bitamin D, A, E, da K. Vitamin D yana da mahimmanci don shayar da calcium da kiyaye lafiyar kasusuwa.
Ku ci kwai duka, gwaiduwa da fari duka.Cin kwai guda biyu a rana ya zama dole ga kasusuwa masu karfi.
Broccoli
BroccoliKayan lambu ne da aka sani da fa'idodin kiwon lafiya da yawa. Ya ƙunshi alli, bitamin C, potassium, phosphorus, folate da bitamin K.
Cin broccoli a kullum yana da amfani wajen samun karfin ƙashi da hakora. Yana kuma taimakawa wajen rage kiba da yaki da hawan jini, ciwon daji da ciwon suga. Ku ci abinci 1 na broccoli a rana.
Tsaba
Irin su ne mafi kyawun tushen calcium. Har ila yau, suna da wadata a cikin furotin, fiber na abinci, mai lafiya, phosphorus, baƙin ƙarfe da potassium. 'Ya'yan flaxA sha cokali 1-2 na 'ya'yan sunflower, 'ya'yan kankana, 'ya'yan kabewa da tsaban sesame a rana.
Kwayoyi
Kwayoyi An ɗora shi da mai mai lafiya, omega 3 fatty acids da furotin. Masana kimiyya sun gano cewa cin gaurayen goro a kowace rana na iya taimakawa wajen kiyaye lafiya da lafiyar kashi gaba daya. A rinka cinye ƙwaya da aka haɗe a rana.
wake
wake Bayan kasancewarsa babban tushen furotin, yana da wadatar calcium, phosphorus, potassium da omega 3 fatty acid. Masana kimiya sun tabbatar da cewa shan lemuka irin su wake na taimakawa wajen hana asarar kashi. Lentils, wake, koda, chickpeas da saniya suma nau'in legumes ne da ke taimakawa lafiyar kashi.
'Ya'yan itãcen marmari masu Ƙarfafa Kashi
ɓaure,
Figs sune kyawawan laxatives don ƙarfafa kasusuwa. Kuna iya samun busassun ɓaure don karin kumallo ta hanyar ƙara shi da ƴan almonds da hazelnuts. Za ku sami makamashi mai cike da calcium da magnesium.
Erik
Plum, wanda ke da wadata a cikin fiber, yana da tasiri wajen yaki da maƙarƙashiya. Yana da wadataccen abun ciki na baƙin ƙarfe da bitamin B.
Kwanan wata
Mafi dacewa don haɓaka ƙarfin tunani da ƙarfin hankali, kwanakin suna da wadatar magnesium da calcium. Idan ka ci rabin sa'a kafin ka kwanta barci, za ka sami kyakkyawan barci saboda dabino sun dace da matsalar barci.
Cranberry
Ya ƙunshi antioxidants waɗanda ke daidaita mummunan cholesterol da inganta lafiyar zuciya.
Abinci don Gujewa
Don gina ƙasusuwa masu ƙarfi, guje wa waɗannan abubuwa:
abinci mai gishiri
Idan kana da osteoporosis, ka guje wa abinci mai gishiri kamar su soyayyen faransa, guntu, soyayyen kaza, salami da tsiran alade. Masanan kimiyyar sun gano cewa yawan gishirin na yin illa ga lafiyar kashi, ba tare da la’akari da karin sinadarin calcium ba.
barasa
Shan barasa da yawa na iya haifar da raguwar ma'adinan kashi. Yawancin bincike sun tabbatar da cewa masu shan giya suna da haɗari mafi girma na zama osteoporotic fiye da masu haske ko marasa sha.
maganin kafeyin
maganin kafeyin yawanci ana samunsu a shayi, kofi da abubuwan sha masu kuzari. Yin amfani da maganin kafeyin da yawa a kowace rana na iya yin illa ga lafiyar ƙasusuwa kuma ya sa su iya samun karaya.
Abin sha mai laushi
Masana kimiyya sun gano cewa abin sha mai laushi kamar Cola na iya haifar da lalacewar koda, wanda kuma yana lalata ƙashi.
