He mea nui ke kūkulu ʻana i ke olakino o nā iwi i loko o ko kākou kino. Hoʻokomo ʻia nā minerala i loko o ko mākou mau iwi i ka wā kamaliʻi, ka wā ʻōpio a me ka wā ʻōpio. Ke hiki mākou i ke 30 o ko mākou mau makahiki, hiki i ko mākou nui iwi i kona piko.
Inā ʻaʻole lawa ka nui o ka iwi i kēia manawa, piʻi aʻe ka pilikia o ka nalo iwi a me ka haʻihaʻi ʻana o ka iwi i ka makahiki.
ʻO nā meaʻai a me nā ʻano nohona e kōkua i ke kūkulu ʻana i nā iwi ikaika a mālama iā lākou i ko mākou mau makahiki. Noi "he aha ka meaʻai no ka ulu iwi", "he aha nā meaʻai hoʻoikaika iwi", "he aha nā huaora e pono ai no ke olakino iwi" pane i kāu mau nīnau…
He aha ka mea e hana ʻia no ke ola o ka iwi?
E hoʻonui i ka ʻai meaʻai
He meaʻai maikaʻi nā lau ʻai no nā iwi ikaika. Hoʻoulu i ka hana ʻana o nā mea hana iwi Huaʻaila C he waiwai waiwai.
Hōʻike kekahi mau haʻawina e hāʻawi ka hopena antioxidant o ka huaora C i ka pale mai ka pōʻino i nā iwi.
Hoʻonui ka huaʻai i ka nui o ka iwi, ʻike ʻia hoʻi ʻo ka iwi iwi. He ana ka nui o ka calcium a me nā minerale ʻē aʻe i loko o nā iwi.
ʻO ka osteopenia (ka iwi haʻahaʻa) a me ka osteoporosis (ka iwi haʻahaʻa) nā kūlana pili i ka iwi haʻahaʻa.
ʻO ka ʻai nui ʻana i nā lau ʻōmaʻomaʻo a me ka melemele e hoʻonui ai i ka mineralization o nā iwi i hana ʻia i ka wā kamaliʻi a me ka ʻōpio. ʻOi aku ka maikaʻi o ka ʻai ʻana i nā mea kanu no nā wahine kahiko.
Ma kahi noiʻi o nā wahine ma luna o 50 mau makahiki, ua hoʻoholo ʻia ʻo nā wahine i ʻai i nā aniani he 20% ka haʻahaʻa o ka osteoporosis. ʻO kahi kumu koʻikoʻi koʻikoʻi no ka osteoporosis i ka poʻe ʻelemakule ʻo ia ka hoʻonui ʻia ʻana o ka iwi a i ʻole ka haki ʻana o ka iwi hou.
Hana i ka ikaika a me ke kaumaha
ʻO ka hana ʻana me nā ʻano hoʻoikaika kino e kōkua i ke kūkulu ʻana i nā iwi ikaika. ʻO kekahi o nā ʻano hana maikaʻi loa no ke olakino iwi, ʻo ia ka hāpai kaumaha a me ka hoʻoikaika ikaika, e paipai ana i ke kūkulu ʻana i nā iwi hou.
Hōʻike nā haʻawina i nā keiki e hoʻonui ana ia mau hana i ka nui o ka iwi i nā makahiki o ka ulu iwi. Eia nō naʻe, ʻoi aku ka maikaʻi o ka pale ʻana i ka nalowale o ka iwi i ka poʻe ʻelemakule.
Ua hōʻike ʻia nā haʻawina i nā kāne a me nā wahine ʻelemakule e hoʻomaʻamaʻa ana ma ke kau ʻana i ke kaumaha i ka piʻi ʻana o ka nui o ka mineral iwi, ka ikaika o ka iwi a me ka nui o ka iwi, a me ka emi ʻana o ka huli ʻana o ka iwi a me ka mumū.
ʻAʻole kōkua wale nā hana ikaika i ka hoʻonui ʻana i ka nui o ka ʻiʻo. Mālama pū ia i nā maʻi e hiki ai ke hoʻoheheʻe ʻia ka iwi o nā ʻōpio a me nā ʻelemakule, me ka osteoporosis, osteopenia a me ka maʻi maʻi umauma.
e ʻai i ka nui o ka protein
kumuʻiʻo e ʻai, iwi ola kino mea nui no Aia ma kahi o 50% o ka iwi i loko o ka protein. Ua ʻike nā mea noiʻi e hoʻemi ʻia ka absorption calcium inā ʻaʻole lawa ka protein, a me ka hoʻopili ʻana i ka hana iwi a me ka pōʻino.
Aia kekahi hopohopo no ka hoʻolele ʻana o ka meaʻai protein kiʻekiʻe i ka calcium mai nā iwi e pale aku i ka piʻi ʻana o ka waiʻa koko.
Eia nō naʻe, ua ʻike ʻia ka noiʻi ʻaʻole ʻike ʻia kēia i ka poʻe e ʻai ana i ka 100 grams o ka protein i kēlā me kēia lā inā i kaulike ʻia me ka nui o nā meaʻai mea kanu a me ka lawe ʻana i ka calcium.
Hōʻike nā haʻawina he ʻoi aku ka maikaʻi o ka iwi ʻoi aku ka nui o nā wahine kahiko inā ʻai lākou i ka nui o ka protein.
Hoʻokumu ka protein i ka hapa nui o nā calorie i loaʻa iā ʻoe mai ka meaʻai, e kōkua ana i ka mālama ʻana i ka nui o ka iwi i ka wā o ka hoʻoemi ʻana.
I loko o kahi noiʻi hoʻokahi makahiki, ʻo nā wahine i ʻai i ka 86 grams o ka protein i kēlā me kēia lā ma kahi ʻai i kaupalena ʻia i ka calorie, ua emi ka nui o ka iwi ma nā lima, spine, hips, a me nā wāwae i hoʻohālikelike ʻia me nā wahine i ʻai i 60 grams o ka protein i kēlā me kēia lā.
E ʻai i nā meaʻai kiʻekiʻe i ka calcium
kalipunaʻO ia ka mineral koʻikoʻi no ke olakino iwi a me ka mineral nui i loaʻa i nā iwi.Hoʻopau mau ʻia nā pūpū iwi kahiko a pani ʻia e nā mea hou. No laila, he mea nui ka ʻai ʻana i ka calcium i kēlā me kēia lā e hoʻoikaika a pale i ke ʻano o ka iwi.
ʻO 1000 mg ka nui o ka calcium i kēlā me kēia lā. ʻO kēia ratio he 1300 mg i ka poʻe ʻōpio a me 1200 mg i ka poʻe kahiko. Hiki ke ʻokoʻa ka nui o ka calcium i ke kino mai kēlā me kēia kanaka. Pono e ʻai i nā meaʻai i loaʻa ka calcium i kēlā me kēia pāʻina a hoʻolaha i ka ʻai calcium a puni ka lā.
ʻOi aku ka maikaʻi o ka loaʻa ʻana o ka calcium mai ka meaʻai ma mua o nā mea hoʻohui. ʻO kahi haʻawina o 1567 poʻe i ʻike i ka nui o ka calcium mai ka meaʻai i hōʻemi i ka pilikia o ka maʻi puʻuwai holoʻokoʻa, ʻoiai ʻo ka poʻe i lawe i nā mea hoʻohui calcium he 22% ka nui o ka pilikia o ka maʻi puʻuwai.
E ʻai i ka nui o nā huaora D a me K
Pono nā huaora D a me K no nā iwi ikaika. Vitamin De like me ke kōkua ʻana i ke kino e komo i ka calcium olakino iwi pāʻani like ʻole.
Ua hōʻike ʻia nā haʻawina ʻo ka loaʻa ʻana o nā haʻahaʻa haʻahaʻa o ka huaora D ke kumu haʻahaʻa o ka iwi iwi i nā keiki a me nā pākeke. ʻO ka mea pōʻino, ʻo ka hemahema o ka vitamin D he maʻi maʻamau e pili ana i hoʻokahi piliona kānaka ma ka honua holoʻokoʻa.
Hiki ke hoʻonui i ka lawe ʻana i ka huaora D ma ka ʻike ʻana i ka lā a me ka ʻai ʻana i nā kumu meaʻai e like me ka iʻa momona, ate, cheese.
Huaola K2ma ka hoʻololi ʻana i ka osteocalcin, kahi pūmua e pili ana i ka hana iwi. olakino iwikākoʻo . ʻO kēia hoʻololi e hiki ai i ka osteocalcin ke hoʻopaʻa i nā minela i loko o ka iwi a kōkua i ka pale ʻana i ka nalowale o ka calcium mai nā iwi.
ʻO nā ʻano maʻamau ʻelua o ka huaora K2 ʻo MK-4 a me MK-7. Loaʻa ka MK-4 i nā mea liʻiliʻi ma ke ake, nā hua a me ka ʻiʻo. Aia ka MK-7 i nā meaʻai e like me ka cheese, sauerkraut, a me ka soybeans.Ua ʻike ʻia kahi haʻawina liʻiliʻi i nā wahine ʻōpio olakino ua hoʻonui ʻia nā mea hoʻohui MK-7 i nā pae vitamin K2 ma mua o MK-4.
Eia naʻe, ua hōʻike nā haʻawina ʻē aʻe i ka hoʻonui ʻana i ke ʻano o ka vitamina K2 e hoʻoikaika i ka hoʻololi osteocalcin a hoʻonui i ka iwi iwi i nā keiki a me nā wahine postmenopausal.
E pale i nā meaʻai haʻahaʻa calorie
He mea ʻino ka iwi haʻahaʻa haʻahaʻa calorie i ka lā. Ma waho aʻe o ka hoʻohaʻahaʻa ʻana i ka metabolism, hoʻopau ia i ka nui o ka ʻiʻo olakino iwi he mea weliweli no
Hōʻike nā haʻawina ʻo nā meaʻai me ka liʻiliʻi ma mua o 1000 calories hiki ke hoʻohaʻahaʻa i ka iwi iwi i ke kaumaha maʻamau, ke kaumaha, a me ka momona.
No ke kūkulu ʻana a mālama i nā iwi ikaika, e koho i kahi meaʻai kaulike e hāʻawi ana i ka liʻiliʻi o 1200 calories i ka lā. Ola kino iwiE ʻai i nā meaʻai i loaʻa ka nui o ka protein, waiwai i nā huaora a me nā minerale e kākoʻo ana i ke olakino.
Hiki iā ʻoe ke hoʻohana i nā mea hoʻohui collagen
ʻOiai ʻaʻole nui ka noiʻi e pili ana i ke kumuhana, ʻo nā hōʻike mua ʻo ia nā mea hoʻohui collagen olakino iwimanaʻo e hiki ke kōkua i ka pale ʻana i ka
Collagenʻo ia ka protein nui i loaʻa i nā iwi. Loaʻa iā ia nā amino acids glycine, proline a me lysine, e kōkua i ke kūkulu ʻana i ka iwi, ka ʻiʻo, nā ligaments a me nā ʻiʻo ʻē aʻe.
Ua ʻike ʻia kahi noiʻi he 24 mau pule i ʻike ʻia nā wahine postmenopausal me ka osteoporosis ʻo ka hui pū ʻana o ka collagen hormone a me ka calcitonin i alakaʻi i kahi hōʻemi nui o nā hōʻailona o ka haki ʻana o ka collagen.
Loaʻa a mālama i ke kaumaha kino kūpono
E mālama ana i kou kaumaha ma ka laulā olakino, olakino iwikākoʻo . ʻo kahi laʻana; ʻO ka nui o ke kaumaha e hoʻonui i ka pilikia o ka osteopenia a me ka osteoporosis. ʻO kēia ka hihia i nā wahine postmenopausal, kahi e nalowale ai ka estrogen i kona hopena pale iwi.
ʻO ka ʻoiaʻiʻo, ʻo ke kaumaha haʻahaʻa o ke kino ke kumu nui o ka emi ʻana o ka iwi iwi a me ka nalo iwi ma kēia pūʻulu makahiki.
Ma ka ʻaoʻao ʻē aʻe, ua ʻike kekahi mau haʻawina ʻo ka obese e hōʻemi i ka maikaʻi o ka iwi a hoʻonui i ka pilikia o ka haki ʻana ma muli o ke koʻikoʻi o ke kaumaha.
ʻO ka loaʻa ʻana a me ka lilo ʻana o ke kaumaha i nā mea a pau olakino iwi He kūlana weliweli iā ʻoe. No nā iwi, ua like kēia me ka loaʻa a me ka lilo ʻana o ke kaumaha nui i ka manawa pōkole.
ʻO ke ala maikaʻi loa e mālama ai i ke olakino o ka iwi, ʻo ia ka loaʻa a mālama ʻana i ke kaumaha kino kūpono.
E ʻai i nā meaʻai me ka magnesium a me ka zinc
ʻAʻole ʻo ka calcium wale nō ka mineral e pono ai no ke olakino iwi. makanekiuma ve kiniki nā minerala pū kekahi olakino iwi he kuleana ko ia. Hoʻoikaika ka Magnesium i ka lawe ʻana i ka calcium.
Ma kahi noiʻi i hana ʻia ma luna o 73000 wahine, ua hoʻoholo ʻia ʻo ka poʻe i ʻai i ka 400 mg o ka magnesium i kēlā me kēia lā he 2-3% kiʻekiʻe ka iwi iwi ma mua o ka poʻe i ʻai i ka hapalua o kēia helu.
Loaʻa ka Magnesium i nā mea liʻiliʻi i ka hapa nui o nā meaʻai, akā naʻe, ʻo nā kumu kumu magnesium maikaʻi loa nā meaʻai e like me ka spinach, beans, sesame, nā hua sunflower, a me nā cashews.
ʻO Zinc kahi mineral e pono ai ke kino. Kōkua ia i ka hana ʻana i ka ʻāpana mineral o nā iwi. Eia naʻe, hoʻoikaika ka zinc i ke kūkulu ʻana i nā pūnaewele hana iwi a pale i ka haki ʻana o ka iwi.
Ua hōʻike ʻia nā haʻawina e hoʻonui ka zinc supplement i ka ulu ʻana o ka iwi i nā keiki a me ka iwi iwi i ka poʻe ʻelemakule. ʻO ka pipi, ka ʻōpae, ka spinach, ka flaxseed, ka ʻoʻo a me nā ʻanoʻano paukena he kumu maikaʻi ia o ka zinc.
E ʻai i nā meaʻai me ka omega 3
ʻO ka ʻaila Omega 3Ua ʻike ʻia he hopena anti-inflammatory. He kōkua nō hoʻi i ka pale ʻana i nā iwi i ka wā o ka ʻelemakule. Ma waho aʻe o ka ʻai ʻana i nā momona omega 3 mai nā meaʻai, he mea nui hoʻi e loaʻa ka momona momona ma waena o omega 6 a me omega 3.
Ua ʻike ʻia kahi noiʻi nui o nā poʻe ʻoi aku ma mua o 45 mau makahiki 90-1500 i ka poʻe i ʻai i ka omega 6 ma mua o ka omega 3 he haʻahaʻa haʻahaʻa iwi.
He aha kā mākou e ʻai ai no ka ulu ʻana o ka iwi?
Yogurt
Yogurt He kumu maikaʻi ia o nā probiotics, calcium, potassium a me nā huaora D, A a me ka folate. Ua ʻike nā kānaka ʻepekema ʻo ka ʻai ʻana i ka yogurt i kēlā me kēia lā hiki ke kōkua i ka pale ʻana i ka haki.
E komo i loko o ka maʻa o ka ʻai ʻana ma kahi o ʻekolu ʻāpana o ka yogurt i ka lā.
ka waiu
E like me ka waiū a me ka yogurt, he kumu ia o ka calcium, phosphorus, potassium, vitamina A a me D. Ma ka inu ʻana i ka waiū bipi, hiki iā ʻoe ke hoʻoikaika i kou mau iwi. Hiki iā ʻoe ke inu i ka waiū i hoʻonui ʻia me ka calcium a me ka vitamin D. E ʻai ma kahi o 2 mau aniani waiu i ka lā.
Lau ʻOmaʻomaʻo ʻeleʻele
ʻO nā lau ʻōmaʻomaʻo ʻeleʻele e like me ka spinach, collard greens, arugula, letus, a me ka chard nā kumu maikaʻi loa o ka calcium, antioxidants, nā huaora C a me K. ʻO ka ʻai ʻana i ʻekolu mau ʻano like ʻole o kēia mau mea kanu i kēlā me kēia lā hiki ke kōkua i ka hoʻoikaika ʻana i kou pale ʻana, me nā iwi.
me ka waiū
Hana ʻia ke kī mai ka waiū a no laila he kumu nui ia o ka calcium. He kumu nui nō hoʻi ia o ka huaora A, ka huaʻa B12, ka zinc a me ka phosphorus.
Ma ka ʻai mau ʻana i ka paʻakai, hiki iā ʻoe ke pale aku i kou mau iwi mai ka palupalu.E ho'āʻo e ʻai ma kahi o 30 grams o ka cheese i kēlā me kēia lā.
Pisces
ʻO nā iʻa e like me ka sardines, ka tuna, ka iʻa, a me ka salmon nā kumu ʻai piha o ka huaora D. Kōkua ka Vitamin D i ke kākoʻo ʻana i ka mineralization iwi. Me ka ʻole o ka vitamina D, ʻaʻole hiki i kou mau iwi ke komo i ka calcium.
Hiki iā ʻoe ke loaʻa i ka iʻa kālua a kālua ʻia no ka ʻaina awakea a i ʻole ka ʻaina ahiahi. Manaʻo ʻia e ʻai i ka iʻa ma ka liʻiliʻi ʻelua i ka pule.
He kumu maikaʻi loa nā huamoa i nā huaora hiki ke hoʻoheheʻe ʻia i ka momona e like me nā huaora D, A, E, a me K. Pono ka Vitamin D no ka lawe ʻana i ka calcium a mālama i ke olakino o nā iwi.
E ʻai i ka hua a pau, ʻo ka yolk a me ka keʻokeʻo.ʻO ka ʻai ʻana i ʻelua hua holoʻokoʻa i ka lā e pono ai no nā iwi ikaika.
broccoli
broccoliHe mea kanu cruciferous ia i ʻike ʻia no kāna mau pono olakino. Hoʻopiha ʻia me ka calcium, ka huaʻa C, ka potassium, ka phosphorus, ka folate a me ka huaʻa K.
ʻO ka ʻai ʻana i ka broccoli i kēlā me kēia lā he mea maikaʻi ia no ka loaʻa ʻana o nā iwi ikaika a me nā niho. He kōkua nō hoʻi ia e lilo i ke kaumaha a hakakā i ke koko kiʻekiʻe, ka maʻi maʻi a me ka maʻi diabetes. E ʻai i 1 ʻāpana o ka broccoli i ka lā.
Nā hua
ʻO nā hua ke kumu maikaʻi loa o ka calcium. He waiwai nō hoʻi lākou i ka protein, fiber dietary, momona maikaʻi, phosphorus, hao a me ka pālolo. Nā hua flaxE ʻai i 1-2 punetēpē o nā hua sunflower, nā hua melon, nā hua paukena a me nā hua sesame i ka lā.
Nati
Nati Hoʻopiha ʻia me nā momona olakino, omega 3 fatty acids a me ka protein. Ua ʻike nā kānaka ʻepekema ʻo ka ʻai ʻana i nā nati hui ʻia i kēlā me kēia lā hiki ke kōkua i ka mālama ʻana i ke olakino holoʻokoʻa a me ke olakino iwi. E ʻai i ka lima o nā nati hui ʻia i ka lā.
mohihi
mohihi Ma waho aʻe o ke kumu nui o ka protein, ua waiwai pū kekahi i ka calcium, phosphorus, potassium a me omega 3 fatty acids. Ua hōʻoia ka poʻe ʻepekema ʻo ka ʻai ʻana i nā legumes e like me ka pī hiki ke kōkua i ka pale ʻana i ka nalowale o ka iwi. ʻO nā lentils, nā pīni kīkī, nā moa a me nā pipi kekahi nā legumes e hiki ke kākoʻo i ke olakino iwi.
Nā hua e hoʻoikaika i nā iwi
hua fiku
ʻO nā fiku ka laxatives maikaʻi loa e hoʻoikaika i nā iwi. Hiki iā ʻoe ke loaʻa i nā fiku maloʻo no ka ʻaina kakahiaka ma ka hoʻohui ʻana me kekahi mau ʻalemona a me nā hazelnuts. E loaʻa iā ʻoe ka ikehu piha i ka calcium a me ka magnesium.
Erik
ʻO Plum, ka mea waiwai i ka fiber, he mea maikaʻi ia i ka hakakā ʻana i ka constipation. Loaʻa ka waiwai o ka hao a me nā huaora B.
Lā
He kūpono no ka hoʻonui ʻana i ka noʻonoʻo agility a me ka noʻonoʻo ʻana, waiwai nā lā i ka magnesium a me ka calcium. Inā ʻai ʻoe iā ia i ka hapalua hola ma mua o ka moe ʻana, e hiamoe nui ʻoe no ka mea kūpono nā lā no nā maʻi hiamoe.
Cranberry
Loaʻa nā antioxidants e hoʻoponopono i ka cholesterol maikaʻi ʻole a hoʻomaikaʻi i ke olakino naʻau.
Nā meaʻai e hōʻalo ai
No ke kūkulu ʻana i nā iwi ikaika, e pale i kēia mau mea:
nā meaʻai paʻakai
Inā loaʻa iā ʻoe ka osteoporosis, e pale aku i nā meaʻai paʻakai e like me ka french fries, chips, fried chicken, salami a me sausages. Ua ʻike ka poʻe ʻepekema ʻo ka nui o ka paʻakai e hoʻopilikia maikaʻi i ke olakino iwi, me ka ʻole o ka hoʻohui ʻana o ka calcium.
ka waiʻona i
Hiki i ka inu ʻana i ka waiʻona ke hoʻemi i ka nui o ka iwi minerala. Ua hōʻike ʻia kekahi mau haʻawina e ʻoi aku ka nui o ka poʻe inu nui i ka lilo ʻana i osteoporotic ma mua o ka māmā a i ʻole ka mea inu ʻole.
caffeine
caffeine loaʻa maʻamau i ke kī, kofe a me nā mea inu ikaika. ʻO ka ʻai ʻana i ka caffeine i kēlā lā i kēia lā hiki ke hoʻopilikia i ke olakino o nā iwi a hiki iā lākou ke haʻihaʻi.
Mea inu momona
Ua ʻike nā kānaka ʻepekema ʻo nā mea inu ʻoluʻolu e like me ka cola hiki ke hoʻopōʻino i nā iwi.
