Peb Yuav Ua Li Cas Rau Pob Txha? Cov khoom noj uas ua kom cov pob txha muaj zog yog dab tsi?

Nws yog ib qho tseem ceeb heev los tsim kom muaj kev noj qab haus huv ntawm cov pob txha hauv peb lub cev. Minerals tau muab tso rau hauv peb cov pob txha thaum yau, hluas, thiab thaum ntxov laus. Peb cov pob txha loj hlob mus txog thaum peb muaj hnub nyoog 30 xyoo.

Yog tias cov pob txha txaus tsis tsim nyob rau lub sijhawm no, qhov kev pheej hmoo ntawm cov pob txha poob thiab pob txha pob txha nce ntxiv nrog rau lub hnub nyoog nce.

Kev noj zaub mov thiab kev ua neej zoo pab tsim cov pob txha muaj zog thiab tswj lawv thaum peb muaj hnub nyoog. Thaum ua haujlwm "Yuav ua li cas noj rau pob txha loj hlob", "dab tsi yog cov khoom noj uas txhawb cov pob txha", "cov vitamins dab tsi tsim nyog rau cov pob txha noj qab haus huv" teb rau koj cov lus nug…

Yuav Ua Li Cas Rau Pob Txha Kev Noj Qab Haus Huv?

Nce zaub noj

Zaub yog cov zaub mov zoo rau cov pob txha muaj zog. Stimulates cov pob txha tsim cov hlwb C vitamin Lawv yog cov nplua nuj.

Qee cov kev tshawb fawb qhia tias cov tshuaj antioxidant ntawm vitamin C tiv thaiv kev puas tsuaj rau cov pob txha.

Zaub kuj nce pob txha ntxhia pob txha, los yog pob txha ntom. Pob txha density yog ib qho kev ntsuas ntawm cov calcium thiab lwm yam minerals nyob rau hauv cov pob txha.

Ob leeg osteopenia (cov pob txha qis) thiab osteoporosis (cov pob txha mos) yog cov xwm txheej uas muaj feem xyuam rau cov pob txha tsawg.

Kev noj zaub ntsuab thiab daj ntau dhau ua rau cov pob txha mineralization ntawm cov pob txha tsim hauv cov menyuam yaus thiab cov hluas. Noj zaub kuj muaj txiaj ntsig, tshwj xeeb tshaj yog rau cov poj niam laus.

Ib txoj kev tshawb fawb los ntawm cov poj niam uas muaj hnub nyoog 50 xyoo tau pom tias cov poj niam uas noj cov dos muaj 20% qis dua ntawm kev mob pob txha. Ib qho tseem ceeb ntawm kev pheej hmoo rau osteoporosis nyob rau hauv cov neeg laus yog nce pob txha resorption, los yog tawg ntawm cov pob txha tshiab.

Ua qoj ib ce thiab hnyav

Kev ua haujlwm nrog ntau hom kev tawm dag zog pab tsim cov pob txha muaj zog. Ib hom kev ua haujlwm zoo tshaj plaws rau cov pob txha noj qab haus huv yog qhov hnyav thiab kev tawm dag zog, uas txhawb kev tsim cov pob txha tshiab.

Cov kev tshawb fawb ntawm cov menyuam yaus qhia tau hais tias cov dej num no nce pob txha kom muaj nuj nqis thaum lub xyoo pob txha loj hlob. Txawm li cas los xij, nws muaj txiaj ntsig zoo hauv kev tiv thaiv cov pob txha poob hauv cov neeg laus.

Cov kev tshawb fawb hauv cov txiv neej thiab cov poj niam laus uas tawm dag zog los ntawm qhov hnyav-cov kabmob tau pom tias muaj cov pob txha pob txha pob txha muaj zog, pob txha muaj zog, thiab pob txha loj, nrog rau kev txo qis hauv cov pob txha tig thiab mob.

Kev tawm dag zog lub zog tsis yog tsuas yog pab tau rau cov leeg nqaij. Nws kuj tseem tiv thaiv cov kab mob uas tuaj yeem ua rau cov pob txha poob rau cov hluas thiab cov laus, suav nrog cov pob txha, pob txha thiab mob qog noj ntshav.

Noj cov protein kom txaus

protein noj, cov pob txha noj qab nyob zoo Nws yog ib qho tseem ceeb rau. Kwv yees li 50% ntawm cov pob txha muaj protein ntau. Cov kws tshawb fawb tau pom tias tsis noj cov protein ntau txaus txo cov calcium nqus, uas tseem cuam tshuam rau cov pob txha tsim thiab kev puas tsuaj.

Kuj tseem muaj kev txhawj xeeb tias cov khoom noj muaj protein ntau leach calcium los ntawm cov pob txha kom tiv thaiv kom tsis txhob muaj acidity hauv cov ntshav.

Txawm li cas los xij, kev tshawb fawb tau pom tias qhov no tsis tshwm sim hauv cov neeg siv 100 grams protein txhua hnub yog tias sib npaug nrog cov zaub mov cog thiab kev noj calcium txaus.

Kev tshawb fawb qhia tias cov poj niam laus muaj cov pob txha zoo dua yog tias lawv noj cov protein ntau dua

Qhov tseeb tias cov proteins ua kom muaj feem pua ​​​​ntawm cov calories uas koj tau txais los ntawm cov zaub mov pab khaws cov pob txha loj thaum lub sij hawm slimming.

Hauv kev tshawb fawb ib xyoos, cov poj niam uas tau noj 86 grams ntawm cov protein nyob rau ib hnub ntawm kev noj zaub mov tsis muaj calorie tsawg tau poob qis ntawm cov pob txha ntawm caj npab, txha nraub qaum, lub duav, thiab ceg ceg dua li cov poj niam uas noj 60 grams ntawm cov protein ib hnub.

Noj cov zaub mov uas muaj calcium ntau

calciumNws yog cov ntxhia tseem ceeb tshaj plaws rau cov pob txha noj qab haus huv thiab yog cov ntxhia tseem ceeb hauv cov pob txha. Cov pob txha qub tas li tawg thiab raug hloov los ntawm cov tshiab. Yog li ntawd nws yog ib qho tseem ceeb uas yuav tau noj calcium txhua hnub kom ntxiv dag zog thiab tswj cov pob txha.

Qhov xav tau calcium txhua hnub yog 1000 mg. Tus nqi no yog 1300 mg rau cov hluas thiab 1200 mg rau cov neeg laus. Tus nqi ntawm calcium absorbed los ntawm lub cev yuav txawv ntawm ib tug neeg mus rau lwm tus. Nws yog ib qho tsim nyog yuav tsum noj cov zaub mov uas muaj calcium nyob rau hauv txhua pluas noj thiab kis tau cov calcium kom tsawg txhua hnub.

Nws yog qhov zoo tshaj kom tau txais calcium los ntawm cov khoom noj es tsis yog cov tshuaj ntxiv. Ib txoj kev tshawb fawb ntawm 1567 tus neeg tau pom tias kev noj cov calcium ntau los ntawm cov khoom noj feem ntau txo qhov kev pheej hmoo ntawm kab mob plawv, thaum cov neeg noj cov tshuaj calcium muaj 22% kev pheej hmoo siab ntawm kab mob plawv.

Noj ntau cov vitamin D thiab K

Vitamin D thiab K yog tsim nyog rau cov pob txha muaj zog. Vitamin D, xws li pab lub cev nqus calcium pob txha noj qab haus huv Nws suav nrog ntau lub luag haujlwm.

Kev tshawb fawb tau pom tias muaj cov vitamin D tsawg ua rau cov pob txha tsawg hauv cov menyuam yaus thiab cov neeg laus. Hmoov tsis zoo, tsis muaj vitamin D yog ib qho mob uas cuam tshuam rau ib lab tus tib neeg thoob ntiaj teb.

Nws muaj peev xwm ua kom tau txais cov vitamin D ntxiv los ntawm kev raug tshav ntuj thiab noj cov khoom noj xws li cov ntses oily, daim siab thiab cheese. 

Vitamin K2los ntawm kev hloov kho osteocalcin, cov protein koom nrog hauv kev tsim cov pob txha pob txha noj qab haus huvNws txhawb. Qhov kev hloov kho no tso cai rau osteocalcin khi rau cov zaub mov hauv cov pob txha thiab pab tiv thaiv cov pob txha los ntawm kev poob calcium.

Ob hom vitamin K2 feem ntau yog MK-4 thiab MK-7. MK-4 muaj nyob rau hauv me me hauv daim siab, qe thiab nqaij. Cov khoom noj xws li cheese, sauerkraut thiab taum pauv muaj MK-7. Ib txoj kev tshawb fawb me me hauv cov poj niam noj qab haus huv tau pom tias cov tshuaj MK-7 nce vitamin K2 ntau dua MK-4.

Txawm li cas los xij, lwm cov kev tshawb fawb tau pom tias kev ntxiv cov vitamin K2 txhawb nqa kev hloov kho osteocalcin thiab ua rau cov pob txha ceev hauv cov menyuam yaus thiab cov poj niam postmenopausal.

Nyob deb ntawm cov zaub mov uas muaj calorie tsawg heev

Noj tsawg calories thaum nruab hnub tsis zoo rau cov pob txha. Nws ua rau poob ntawm cov leeg nqaij thiab ua kom qeeb ntawm cov metabolism thiab pob txha noj qab haus huv Nws kuj yog qhov txaus ntshai rau koj.

Cov kev tshawb fawb pom tau hais tias cov khoom noj uas muaj tsawg dua 1000 calories tuaj yeem ua rau cov pob txha tsis tshua muaj zog hauv qhov hnyav ib txwm muaj, cov neeg rog rog thiab rog.

Txhawm rau kom muaj thiab tswj cov pob txha muaj zog, xaiv cov khoom noj muaj txiaj ntsig uas muaj tsawg kawg yog 1200 calories ib hnub. Pob txha noj qab haus huvNoj cov zaub mov uas muaj protein ntau, nplua nuj nyob rau hauv cov vitamins thiab minerals uas pab koj noj qab haus huv.

Koj tuaj yeem siv cov tshuaj collagen

Txawm hais tias tsis muaj kev tshawb fawb ntau txog cov ntsiab lus, cov pov thawj ua ntej qhia tias cov tshuaj collagen pob txha noj qab haus huvNws qhia tias nws yuav pab tiv thaiv.

collagenyog cov protein tseem ceeb hauv cov pob txha. Nws muaj glycine, proline thiab lysine, amino acids uas pab tsim cov pob txha, cov leeg, ligaments thiab lwm yam ntaub so ntswg.

Kev tshawb fawb 24-lub lim tiam hauv cov poj niam tom qab yug me nyuam nrog osteoporosis pom tias kev sib xyaw ntawm collagen thiab cov tshuaj hormone calcitonin ua rau txo qis hauv cov cim ntawm collagen.

Ua tiav thiab tuav lub cev hnyav zoo tagnrho

Khaws koj qhov hnyav nyob rau hauv ib qho kev noj qab nyob zoo pob txha noj qab haus huvNws txhawb. Piv txwv li; Kev rog dhau ua rau muaj kev pheej hmoo ntawm osteopenia thiab osteoporosis. Qhov no yog qhov tshwj xeeb tshaj yog cov poj niam postmenopausal, qhov twg estrogen poob nws cov pob txha tiv thaiv.

Qhov tseeb, qhov hnyav ntawm lub cev tsis muaj zog yog qhov tseem ceeb uas ua rau cov pob txha tsis muaj zog thiab cov pob txha poob hauv pawg hnub nyoog no.

Ntawm qhov tod tes, qee qhov kev tshawb fawb tau pom tias kev rog rog txo cov pob txha zoo thiab ua rau muaj kev pheej hmoo ntawm pob txha vim kev ntxhov siab ntau dhau.

Kev nce thiab poob phaus ntau zaus pob txha noj qab haus huv Nws yog qhov xwm txheej txaus ntshai rau koj. Rau cov pob txha, qhov no sib npaug rau kev nce thiab poob ntau qhov hnyav hauv lub sijhawm luv luv.

Txoj hauv kev zoo tshaj plaws los tswj cov pob txha noj qab haus huv yog kom muaj thiab tswj koj lub cev qhov hnyav.

Siv cov khoom noj uas muaj magnesium thiab zinc

Calcium tsis yog cov ntxhia xwb uas tsim nyog rau cov pob txha noj qab haus huv. magnesium ve zinc minerals thiab pob txha noj qab haus huv plays lub luag haujlwm hauv nws. Magnesium txhawb kev nqus calcium.

Hauv ib txoj kev tshawb fawb tau ua rau 73000 tus poj niam, nws tau txiav txim siab tias cov neeg uas noj 400 mg ntawm magnesium ib hnub twg muaj 2-3% pob txha ntau dua li cov neeg uas noj ib nrab ntawm cov nyiaj no.

Magnesium muaj nyob rau hauv me me nyob rau hauv feem ntau cov zaub mov, txawm li cas los, zoo heev qhov chaw ntawm magnesium yog cov khoom noj xws li spinach, taum, noob hnav, sunflower noob thiab cashews.

Zinc yog ib qho ntxhia ntxhia uas xav tau los ntawm lub cev. Nws pab tsim cov ntxhia ib feem ntawm cov pob txha. Txawm li cas los xij, zinc txhawb kev tsim cov pob txha tsim cov hlwb thiab tiv thaiv cov pob txha los ntawm kev tawg.

Cov kev tshawb fawb tau pom tias cov tshuaj zinc ua kom cov pob txha loj hlob hauv cov menyuam yaus thiab cov pob txha ntom ntom hauv cov neeg laus. Nqaij nyuj, cws, spinach, flaxseeds, oysters thiab taub dag noob yog qhov zoo ntawm zinc.

Siv cov khoom noj uas muaj Omega 3

Omega 3 yog 'Nws paub tias muaj cov nyhuv anti-inflammatory. Nws kuj pab tiv thaiv cov pob txha poob thaum lub sij hawm kev laus. Ntxiv nrog rau kev noj omega 3 rog los ntawm cov zaub mov, nws tseem ceeb heev kom muaj qhov sib npaug ntawm omega 6 thiab omega 3 fats.

Ib txoj kev tshawb fawb loj ntawm ntau dua 45 tus neeg laus hnub nyoog 90 txog 1500 xyoo pom tias cov neeg uas tau noj ntau dua omega 6 dua li omega 3 muaj cov pob txha tsawg.

Peb Yuav Tsum Noj Dab Tsi Rau Kev Txhim Kho Pob Txha?

Yogurt

Yogurt Nws yog qhov zoo ntawm probiotics, calcium, potassium, vitamins D, A thiab folate. Cov kws tshawb fawb tau tshawb pom tias noj yogurt txhua hnub tuaj yeem pab tiv thaiv pob txha. 

Ua kom nws tus cwj pwm noj li peb servings ntawm yogurt ib hnub twg

mis nyuj

Zoo li mis nyuj thiab yogurt, nws yog ib qhov chaw ntawm calcium, phosphorus, potassium, vitamins A thiab D. Los ntawm kev haus cov kua mis nyuj, koj tuaj yeem ua kom koj cov pob txha muaj zog. Koj tuaj yeem haus cov mis nyuj uas muaj calcium thiab vitamin D. Noj li 2 khob mis nyuj ib hnub twg.

Tsaus Ntsuab Nplooj Zaub

Tsaus ntsuab nplooj zaub xws li spinach, kale, arugula, lettuce thiab chard yog qhov zoo ntawm calcium, antioxidants thiab vitamins C thiab K. Noj tsawg kawg peb hom zaub no txhua hnub, nrog rau cov pob txha, kuj tuaj yeem pab txhawb koj txoj kev tiv thaiv.

cheese

Cheese yog tsim los ntawm mis nyuj thiab yog li ntawd yog ib qhov zoo ntawm calcium. Nws kuj yog ib qho chaw zoo ntawm vitamin A, vitamin B12, zinc thiab phosphorus.

Los ntawm kev noj cheese tsis tu ncua, koj tuaj yeem tiv thaiv koj cov pob txha los ntawm nkig. Sim haus txog 30 grams cheese ib hnub twg.

Pisces

Ntses xws li sardines, tuna, catfish thiab salmon yog tag nrho cov khoom noj uas muaj vitamin D. Vitamin D pab txhawb pob txha mineralization. Yog tsis muaj vitamin D, koj cov pob txha tsis tuaj yeem nqus calcium.

Koj tuaj yeem noj grilled lossis ci ntses rau noj su lossis noj hmo. Nws raug nquahu kom noj ntses tsawg kawg ob zaug hauv ib lub lis piam.

qe

Qe yolks yog ib qhov zoo ntawm cov vitamins uas muaj roj-soluble xws li cov vitamins D, A, E thiab K. Vitamin D yog tsim nyog rau kev nqus ntawm calcium thiab tswj kev noj qab haus huv ntawm cov pob txha.

Noj tag nrho cov qe, ob qho tib si yolk thiab dawb. Noj ob lub qe tag nrho ib hnub yog tsim nyog rau kev ntxiv dag zog rau cov pob txha.

zaub cob pob

zaub cob pobNws yog cov zaub cruciferous paub txog nws cov txiaj ntsig kev noj qab haus huv ntau. Nws yog loaded nrog calcium, vitamin C, potassium, phosphorus, folate thiab vitamin K.

Noj broccoli txhua hnub yog qhov zoo rau kev tswj cov pob txha thiab cov hniav. Nws kuj pab kom poob phaus thiab tiv thaiv ntshav siab, mob qog noj ntshav thiab ntshav qab zib. Noj 1 khob ntawm broccoli ib hnub twg.

Noob

Cov noob yog qhov zoo tshaj plaws ntawm calcium. Lawv kuj yog nplua nuj nyob rau hauv protein, noj fiber ntau, noj qab nyob zoo cov rog, phosphorus, hlau thiab poov tshuaj. Cov noob flaxNoj 1-2 tablespoons sunflower noob, melon noob, taub dag thiab noob hnav noob ib hnub twg.

Ceev

Ceev Nws yog loaded nrog cov rog noj qab haus huv, omega 3 fatty acids thiab proteins. Cov kws tshawb fawb tau tshawb pom tias noj cov txiv ntoo sib xyaw txhua hnub tuaj yeem pab tswj kev noj qab haus huv tag nrho thiab cov pob txha noj qab haus huv. Noj ib txhais tes ntawm cov txiv ntseej sib xyaw ib hnub.

taum

taum Txawm hais tias nws yog qhov zoo ntawm cov protein, nws kuj tseem muaj cov calcium, phosphorus, potassium thiab omega 3 fatty acids. Cov kws tshawb fawb tau lees paub tias kev noj cov legumes xws li taum tuaj yeem pab tiv thaiv pob txha. Lentils, raum taum, chickpeas thiab dub-eyed peas kuj yog legumes uas yuav pab tau pob txha noj qab haus huv.

Txiv Hmab Txiv Ntoo Ua Kom Cov Pob Txha

figs

Figs muaj cov tshuaj laxative zoo heev los txhawb cov pob txha. Koj tuaj yeem noj figs qhuav rau pluas tshais los ntawm kev ntxiv rau lawv nrog ob peb almonds thiab hazelnuts. Koj yuav muaj zog tag nrho ntawm calcium thiab magnesium.

Erik

Cov nplua nuj nyob hauv fiber ntau, plums muaj txiaj ntsig zoo hauv kev tawm tsam cem quav. Nws muaj cov ntsiab lus nplua nuj nyob hauv hlau thiab vitamin B.

Hnub Tim

Qhov zoo tshaj plaws rau kev ua kom lub hlwb muaj zog thiab muaj peev xwm ua kom muaj zog, cov hnub muaj cov magnesium thiab calcium. Yog tias koj noj nws ib nrab teev ua ntej yuav mus pw, koj yuav pw tsaug zog zoo vim tias cov hnub zoo meej rau kev pw tsaug zog tsis zoo.

Cranberry

Nws muaj cov tshuaj antioxidants uas tswj cov roj (cholesterol) phem thiab txhim kho lub plawv.

Cov zaub mov kom zam

Txhawm rau tsim kom cov pob txha muaj zog, zam cov hauv qab no:

noj qab ntsev

Yog tias koj muaj pob txha, tsis txhob noj cov khoom qab ntsev xws li french fries, chips, kib nqaij qaib, salami thiab hnyuv ntxwm. Cov kws tshawb fawb tau pom tias cov ntsev ntau tsis zoo cuam tshuam rau pob txha noj qab haus huv, tsis hais txog kev ntxiv calcium ntxiv.

cawv

Kev haus cawv ntau dhau tuaj yeem ua rau cov pob txha ntxhia pob txha txo qis. Ntau qhov kev tshawb fawb ua pov thawj tias cov neeg haus dej haus cawv muaj kev pheej hmoo siab dua los ua osteoporotic dua li cov neeg haus dej haus cawv lossis cov uas tsis haus dej haus.

caffeine

caffeine feem ntau pom muaj nyob rau hauv tshuaj yej, kas fes thiab dej qab zib zog. Kev haus caffeine ntau dhau ib hnub tuaj yeem ua mob rau cov pob txha noj qab haus huv thiab ua rau lawv ua rau pob txha.

Mos haus

Cov kws tshawb fawb tau pom tias cov dej qab zib xws li cola tuaj yeem ua rau lub raum puas, uas tuaj yeem ua rau cov pob txha puas.