Kodi Chiyenera Kuchitidwa Chiyani Kuti Tikhale ndi Thanzi Lamafupa?
Wonjezerani kudya masamba
Masamba ndi zakudya zabwino za mafupa olimba. Amalimbikitsa kupanga maselo opanga mafupa Vitamini C ndi chuma cholemera.
Kafukufuku wina akuwonetsa kuti antioxidant zotsatira za vitamini C zimateteza ku kuwonongeka kwa mafupa.
Zamasamba zimachulukitsa kuchuluka kwa mchere wa mafupa, omwe amadziwikanso kuti kachulukidwe ka mafupa. Kuchulukana kwa mafupa ndiko kuyeza kuchuluka kwa calcium ndi mchere wina womwe umapezeka m'mafupa.
Osteopenia (otsika fupa fupa) ndi osteoporosis (brittle bone) ndizochitika zomwe zimagwirizanitsidwa ndi kuchepa kwa mafupa.
Kudya kwambiri masamba obiriwira ndi achikasu kumawonjezera mafupa a mafupa opangidwa muubwana ndi unyamata. Kudya masamba kumapindulitsa makamaka kwa amayi achikulire.
Pakafukufuku wa amayi azaka zopitilira 50, adatsimikiza kuti amayi omwe amadya anyezi anali ndi chiopsezo chochepa cha 20% cha osteoporosis. Chofunikira chachikulu chowopsa cha osteoporosis kwa okalamba ndikuwonjezeka kwa fupa kapena kuwonongeka kwa fupa latsopano.
Chitani zolimbitsa thupi ndi zolimbitsa thupi
Kuchita masewera olimbitsa thupi osiyanasiyana kumathandiza kuti mafupa akhale olimba. Imodzi mwa mitundu yabwino kwambiri ya ntchito za thanzi la mafupa ndi kukweza zolemera ndi kuchita masewera olimbitsa thupi, zomwe zimalimbikitsa kupanga mafupa atsopano.
Kafukufuku wa ana amasonyeza kuti ntchito zoterezi zimachulukitsa mafupa m'zaka za kukula kwa mafupa. Komabe, ndi othandiza kwambiri popewa kutayika kwa mafupa kwa okalamba.
Kafukufuku wa amuna ndi akazi achikulire omwe amachita masewera olimbitsa thupi molemera awonetsa kuwonjezeka kwa mafupa a mafupa, mphamvu ya fupa ndi kukula kwa mafupa, komanso kuchepa kwa mafupa ndi kutupa.
Zochita zolimbitsa thupi sizongothandiza pakuwonjezera minofu. Zimatetezanso ku matenda omwe angayambitse mafupa aang'ono ndi akuluakulu, kuphatikizapo osteoporosis, osteopenia ndi khansa ya m'mawere.
kudya zomanga thupi zokwanira
mapuloteni kudya, mafupa athanzi ndikofunikira kwa Pafupifupi 50 peresenti ya mafupa amapangidwa ndi mapuloteni. Ofufuza apeza kuti kuyamwa kwa kashiamu kumachepetsedwa ngati palibe mapuloteni okwanira, komanso kukhudza mapangidwe a mafupa ndi kuwonongeka.
Palinso nkhawa kuti zakudya zokhala ndi mapuloteni ambiri zimatulutsa calcium m'mafupa kuti zithetse kuchuluka kwa asidi m'magazi.
Komabe, kafukufuku wapeza kuti izi sizikuwoneka mwa anthu omwe amadya 100 magalamu a mapuloteni tsiku ndi tsiku ngati ali ndi zakudya zambiri za zomera komanso kudya kwa calcium kokwanira.
Kafukufuku akuwonetsa kuti amayi achikulire amakhala ndi kachulukidwe kabwino ka mafupa ngati amadya zomanga thupi zambiri.
Mapuloteni amapanga gawo lalikulu la zopatsa mphamvu zomwe mumapeza kuchokera ku chakudya, zomwe zimathandiza kusunga mafupa panthawi yochepetsera.
Pakafukufuku wa chaka chimodzi, amayi omwe amadya 86 magalamu a mapuloteni patsiku pazakudya zochepetsera kalori anataya mafupa ochepa m'manja, msana, m'chiuno, ndi m'miyendo poyerekeza ndi amayi omwe amadya 60 magalamu a mapuloteni patsiku.
Idyani zakudya zomwe zili ndi calcium yambiri
kashiamuNdi mchere wofunikira kwambiri pa thanzi la mafupa komanso mchere waukulu womwe umapezeka m'mafupa.Maselo akale a mafupa amathyoledwa nthawi zonse ndikusinthidwa ndi atsopano. Chifukwa chake, ndikofunikira kudya kashiamu tsiku lililonse kuti mulimbikitse ndi kuteteza mapangidwe a mafupa.
Chofunikira cha calcium tsiku lililonse ndi 1000 mg. Chiŵerengero ichi ndi 1300 mg mwa achinyamata ndi 1200 mg mwa okalamba. Kuchuluka kwa kashiamu m’thupi kumayamwa kumasiyana munthu ndi munthu. Ndikofunika kudya zakudya zomwe zili ndi calcium pa chakudya chilichonse komanso kufalitsa kashiamu tsiku lonse.
Ndi bwino kupeza kashiamu kuchokera ku chakudya m'malo mopeza zakudya zowonjezera. Kafukufuku wa anthu 1567 anapeza kuti calcium yochuluka kuchokera ku chakudya imachepetsa chiopsezo cha matenda a mtima wonse, pamene iwo omwe adatenga calcium supplements anali ndi chiopsezo chachikulu cha 22% cha matenda a mtima.
Idyani mavitamini D ndi K ambiri
Mavitamini D ndi K ndi ofunika kwa mafupa olimba. Vitamini Dmonga kuthandiza thupi kuyamwa kashiamu thanzi la mafupa amachita maudindo osiyanasiyana.
Kafukufuku wasonyeza kuti kukhala ndi vitamini D wochepa kumapangitsa kuti mafupa asamachuluke kwambiri mwa ana ndi akuluakulu. Tsoka ilo, kusowa kwa vitamini D ndi vuto lomwe limakhudza anthu biliyoni imodzi padziko lonse lapansi.
N'zotheka kuonjezera kudya kwa vitamini D mwa kuwala kwa dzuwa komanso kudya zakudya monga nsomba zamafuta, chiwindi, tchizi.
Vitamini K2mwa kusintha osteocalcin, puloteni yomwe imakhudzidwa ndi kupanga mafupa. thanzi la mafupaamathandiza . Kusintha kumeneku kumapangitsa kuti osteocalcin amangirire ku mchere mu fupa ndikuthandizira kupewa kutaya kwa calcium m'mafupa.
Mitundu iwiri yodziwika bwino ya vitamini K2 ndi MK-4 ndi MK-7. MK-4 imapezeka pang'ono m'chiwindi, mazira ndi nyama. Zakudya monga tchizi, sauerkraut, ndi soya zili ndi MK-7.Kafukufuku wochepa mwa amayi achichepere athanzi adapeza kuti zowonjezera za MK-7 zimachulukitsa kuchuluka kwa vitamini K2 kuposa MK-4.
Komabe, kafukufuku wina wasonyeza kuti kuwonjezera mawonekedwe a vitamini K2 kumalimbikitsa kusintha kwa osteocalcin ndikuwonjezera kachulukidwe ka mafupa mwa ana ndi amayi omwe ali ndi postmenopausal.
Pewani zakudya zochepa zama calorie
Kudya kwa calorie yochepa masana ndi koipa kwa mafupa. Kuphatikiza pa kuchepetsa kagayidwe kachakudya, kumayambitsa kutayika kwa minofu ndi minofu thanzi la mafupa ndi owopsa kwa
Kuti mukhale ndi mafupa olimba, sankhani zakudya zoyenera zomwe zimapereka ma calories 1200 patsiku. Thanzi la mafupaIdyani zakudya zomwe zili ndi mapuloteni ambiri, mavitamini ndi mchere wambiri zomwe zimathandizira thanzi.
Mutha kugwiritsa ntchito zowonjezera za collagen
Ngakhale kuti palibe kafukufuku wambiri pa nkhaniyi, umboni woyambirira ndi wakuti collagen imawonjezera thanzi la mafupaimapangitsa kuti chitetezo cha mthupi chitetezeke
Collagenndiye puloteni yayikulu yomwe imapezeka m'mafupa. Lili ndi amino acid glycine, proline ndi lysine, omwe amathandiza kumanga mafupa, minofu, ligaments ndi zina.
Kafukufuku wa masabata a 24 adapeza kuti amayi omwe ali ndi matenda a postmenopausal osteoporosis anapeza kuti kuphatikiza kwa hormone collagen ndi calcitonin kunapangitsa kuti kuchepetsa kwambiri zizindikiro za kuwonongeka kwa collagen.
Kukhala ndi kulemera koyenera kwa thupi
Kusunga kulemera kwanu pamlingo wathanzi, thanzi la mafupaamathandiza . Mwachitsanzo; Kunenepa kwambiri kumawonjezera chiopsezo cha osteopenia ndi osteoporosis. Izi zili choncho makamaka kwa amayi omwe ali ndi vuto losiya kusamba, kumene estrogen imataya mphamvu zake zoteteza mafupa.
Ndipotu, kuchepa kwa thupi ndilo chinthu chachikulu chomwe chimapangitsa kuti mafupa achepetse komanso kutayika kwa mafupa m'zaka izi.
Kumbali inayi, kafukufuku wina wapeza kuti kunenepa kwambiri kumachepetsa ubwino wa mafupa ndipo kumawonjezera chiopsezo cha fractures chifukwa cha kupsinjika maganizo kwa kunenepa kwambiri.
Kuonda ndi kuonda motsatizana thanzi la mafupa Ndi mkhalidwe wowopsa kwa inu. Kwa mafupa, izi ndizofanana ndi kupeza ndi kutaya kulemera kwakukulu mu nthawi yochepa.
Njira yabwino yosungira mafupa athanzi ndikukhala ndi thupi lolemera.
Idyani zakudya zomwe zili ndi magnesium ndi zinc
Calcium si mchere wokhawo womwe umafunikira kuti mafupa akhale ndi thanzi. mankhwala enaake a ve nthaka minerals nawonso thanzi la mafupa amachita mbali mmenemo. Magnesium imathandizira kuyamwa kwa calcium.
Pakafukufuku wopangidwa pa amayi a 73000, adatsimikiza kuti omwe amadya 400 mg ya magnesiamu patsiku anali ndi 2-3% yapamwamba ya mafupa kuposa omwe amadya theka la mlingo uwu.
Magnesium imapezeka pang'ono m'zakudya zambiri, komabe, magwero abwino kwambiri a magnesium ndi zakudya monga sipinachi, nyemba, sesame, mbewu za mpendadzuwa, ndi ma cashews.
Zinc ndi mchere wofunikira m'thupi. Zimathandizira kupanga gawo la mineral la mafupa. Komabe, zinc imathandizira kupanga maselo opanga mafupa ndikuletsa kuwonongeka kwa mafupa.
Kafukufuku wasonyeza kuti zinc zowonjezera zimawonjezera kukula kwa mafupa kwa ana ndi kachulukidwe ka mafupa okalamba. Ng'ombe, shrimp, sipinachi, flaxseed, oyster ndi njere za dzungu ndi magwero abwino a zinc.
Idyani zakudya zomwe zili ndi omega 3
Omega 3 mafutaAmadziwika kuti ali ndi anti-inflammatory effects. Zimathandizanso kuti mafupa asawonongeke panthawi ya ukalamba. Kuphatikiza pa kudya mafuta a omega 3 kuchokera ku zakudya, ndikofunikiranso kukhala ndi mafuta ochulukirapo pakati pa omega 6 ndi omega 3.
Kafukufuku wamkulu wa akuluakulu opitilira 45 azaka za 90-1500 adapeza kuti omwe amadya kwambiri omega 6 kuposa omega 3 anali ndi kuchepa kwa mafupa.
Kodi Tiyenera Kudya Chiyani Pakukula Kwa Mafupa?
Yogati
Yogati Ndi gwero labwino la ma probiotics, calcium, potaziyamu ndi mavitamini D, A ndi folate. Asayansi apeza kuti kudya yogurt tsiku lililonse kungathandize kupewa fractures.
Khalani ndi chizolowezi chodya pafupifupi magawo atatu a yogurt patsiku.
mkaka
Monga mkaka ndi yogati, ndi gwero la calcium, phosphorous, potaziyamu, mavitamini A ndi D. Pomwa mkaka wa ng'ombe, mafupa anu amatha kukhala olimba. Mukhozanso kumwa mkaka wodzaza ndi calcium ndi vitamini D. Imwani magalasi awiri a mkaka patsiku.
Masamba Obiriwira Obiriwira
Masamba a masamba obiriwira obiriwira monga sipinachi, masamba a collard, arugula, letesi, ndi chard ndi magwero abwino kwambiri a calcium, antioxidants, mavitamini C ndi K. Kudya zosachepera zitatu zamasamba awa tsiku lililonse kungathandize kulimbikitsa chitetezo cha mthupi, pamodzi ndi mafupa.
tchizi
Tchizi amapangidwa kuchokera ku mkaka choncho ndi gwero lalikulu la calcium. Ndiwonso gwero lalikulu la vitamini A, vitamini B12, zinc ndi phosphorous.
Mwa kudya tchizi nthawi zonse, mukhoza kuteteza mafupa anu kuti asawonongeke.Yesani kudya pafupifupi 30 magalamu a tchizi patsiku.
Pisces
Nsomba monga sardines, tuna, catfish, ndi salimoni ndizomwe zimapatsa vitamini D. Vitamini D imathandizira kukhazikika kwa mafupa. Popanda vitamini D, mafupa anu sangathe kuyamwa calcium.
Mukhoza kukhala ndi nsomba yowotcha kapena yophika pa nkhomaliro kapena chakudya chamadzulo. Ndi bwino kudya nsomba osachepera kawiri pa sabata.
Mazira a mazira ndi gwero lalikulu la mavitamini osungunuka mafuta monga mavitamini D, A, E, ndi K. Vitamini D ndi wofunikira kuti mayamwidwe a calcium akhale ndi thanzi la mafupa.
burokoliNdi masamba a cruciferous omwe amadziwika ndi ubwino wake wathanzi. Ili ndi calcium, vitamini C, potaziyamu, phosphorous, folate ndi vitamini K.
Kudya broccoli tsiku ndi tsiku ndi kopindulitsa pakupeza mafupa olimba ndi mano. Zimathandizanso kuchepetsa thupi komanso kuthana ndi kuthamanga kwa magazi, khansa komanso matenda a shuga. Idyani broccoli kamodzi patsiku.
Mbewu
Mbewu ndi magwero abwino kwambiri a calcium. Amakhalanso olemera mu mapuloteni, zakudya zopatsa thanzi, mafuta athanzi, phosphorous, iron ndi potaziyamu. Mbeu za fulakesiIdyani supuni 1-2 za mpendadzuwa, nthanga za vwende, nthanga za dzungu ndi nthangala za sesame patsiku.
Mtedza
Mtedza Amadzaza ndi mafuta athanzi, omega 3 fatty acids ndi mapuloteni. Asayansi apeza kuti kudya mtedza wosakanikirana tsiku lililonse kungathandize kukhala ndi thanzi labwino komanso thanzi la mafupa. Idya mtedza wosakaniza pang'ono patsiku.
nyemba
nyemba Kuwonjezera pa kukhala gwero lalikulu la mapuloteni, ilinso ndi calcium, phosphorous, potaziyamu ndi omega 3 fatty acids. Asayansi atsimikizira kuti kudya nyemba monga nyemba kungathandize kuti mafupa asawonongeke. mphodza, nyemba za impso, nsawawa ndi nyemba ndi nyemba zomwe zimathandizira thanzi la mafupa.
Zipatso Zolimbitsa Mafupa
nkhuyu
Nkhuyu ndi mankhwala abwino kwambiri olimbikitsa mafupa. Mukhoza kukhala ndi nkhuyu zouma pa kadzutsa powonjezerapo ma amondi ochepa ndi hazelnuts. Mudzakhala ndi mphamvu yodzaza ndi calcium ndi magnesium.
Erik
Plum, yomwe ili ndi fiber yambiri, imathandiza polimbana ndi kudzimbidwa. Lili ndi mavitamini ochuluka a iron ndi B.
Tsiku
Zoyenera kuwonjezera mphamvu zamaganizidwe komanso luso lokhazikika, madeti ali ndi magnesium ndi calcium yambiri. Ngati mudya theka la ola musanagone, mudzakhala ndi tulo tambiri chifukwa madeti ndi abwino kwa matenda ogona.
Kiranberi
Lili ndi ma antioxidants omwe amawongolera cholesterol yoyipa ndikuwongolera thanzi la mtima.
Zakudya Zoyenera Kupewa
Kuti mupange mafupa olimba, pewani zotsatirazi:
zakudya zamchere
Ngati muli ndi matenda osteoporosis, pewani zakudya zamchere monga zokazinga, tchipisi, nkhuku yokazinga, salami ndi soseji. Asayansi anapeza kuti mchere wambiri umakhudza kwambiri thanzi la mafupa, mosasamala kanthu za calcium supplementation.
mowa
Kumwa mowa mopitirira muyeso kungayambitse kuchepa kwa kachulukidwe ka mafupa. Kafukufuku wambiri amatsimikizira kuti oledzera ali ndi chiopsezo chachikulu chokhala ndi mafupa osteoporotic kusiyana ndi opepuka kapena osamwa.
Kafeini
Kafeini Nthawi zambiri amapezeka mu tiyi, khofi ndi zakumwa zopatsa mphamvu. Kumwa mowa wambiri wa caffeine patsiku kumatha kuwononga thanzi la mafupa ndikupangitsa kuti azithyoka.
