Chii Chatinofanira Kuita Nehutano hweBone? Ndezvipi Zvokudya Zvinosimbisa Mabhonzo?

Kuvaka hutano hwemapfupa mumuviri wedu kwakakosha zvakanyanya. Zvicherwa zvinosanganiswa mumapfupa edu panguva yehudiki, kuyaruka uye kukura kwekutanga. Patinosvika makore makumi matatu, mapfupa edu anosvika pakakwirira.

Kana mapfupa akakwana asina kuvakwa panguva ino, njodzi yekurasikirwa nemapfupa uye kuputsika kwebhonzo inowedzera nezera.

Kudya uye mararamiro emararamiro anobatsira kuvaka mapfupa akasimba uye nekuachengetedza sezvatinokura. Chikumbiro "chii chekudya kuti mapfupa akure", "ndechipi chikafu chinosimbisa mapfupa", "ndeapi mavhitamini anodiwa pahutano hwemapfupa" mhinduro kumibvunzo yako…

Chii Chinofanira Kuitwa Kuhutano HweBone?

Wedzera kushandiswa kwemiriwo

Miriwo chikafu chikuru chemapfupa akasimba. Inokurudzira kugadzirwa kwemapfupa anoumba masero vitamini C vane zviwanikwa zvakapfuma.

Zvimwe zvidzidzo zvinoratidza kuti antioxidant mhedzisiro yevhitamini C inopa dziviriro kubva mukukuvadzwa kwemapfupa.

Miti inowedzera bone mineral density, inozivikanwawo sehutano hwemapfupa. Bone density chiyero chehuwandu hwe calcium uye mamwe mamineral anowanikwa mumapfupa.

Ose ari maviri osteopenia (yakaderera bone mass) uye osteoporosis (brittle bone) mamiriro ane chekuita nekuderera kwepfupa density.

Kunyanya kunwiwa kwemiriwo yegirinhi neyero kunowedzera bhonzo mineralization yemapfupa akaumbwa muhudiki nehudiki. Kudya miriwo inonyanya kubatsira kune vakadzi vakuru.

Muchidzidzo chevakadzi vane makore anopfuura makumi mashanu, zvakaonekwa kuti vakadzi vanodya hanyanisi vane 50% yengozi yakaderera yeosteoporosis. Chinhu chinokosha chinokonzera osteoporosis kune vakwegura kuwedzera kwepfupa resorption kana kuparara kwepfupa idzva.

Ita maekisesaizi esimba uye uremu

Kushanda nemhando dzakasiyana dzemaekisesaizi kunobatsira kuvaka mapfupa akasimba. Imwe yemhando dzakanakisa dzekuita kwehutano hwemapfupa ndeyekusimudza uremu uye kurovedza simba, izvo zvinokurudzira kuumbwa kwemapfupa matsva.

Zvidzidzo zvevana zvinoratidza kuti mabasa akadaro anowedzera huwandu hwemapfupa mumakore ekukura kwemapfupa. Zvisinei, inoshanda zvakanyanya mukudzivirira kurasikirwa kwemapfupa kune vakwegura.

Zvidzidzo muvarume nevakadzi vakura vanoita kurovedza muviri nekuremerwa zvakaratidza kuwedzera kwebhonzo mineral density, simba remapfupa uye saizi yebhonzo, pamwe nekuderedzwa kwekuchinja kwemapfupa uye kuzvimba.

Maekisesaizi esimba haasi kungobatsira chete mukuwedzera tsandanyama. Inodzivirirawo kubva kuzvirwere zvinogona kukonzera kurasikirwa kwemapfupa kune vadiki nevakuru, kusanganisira osteoporosis, osteopenia negomarara rezamu.

kudya mapuroteni akakwana

Protein kudya, mapfupa ane utano yakakosha kune Inenge 50% yebhonzo inoumbwa neprotein. Vatsvakurudzi vakaona kuti calcium absorption inoderedzwa kana pasina mapuroteni akakwana anopedzwa, pamwe nekukanganisa kuumbwa kwemapfupa uye kukanganisa.

Panewo kunetseka kuti kudya kweprotein yakawanda kunobvisa calcium kubva mumapfupa kurwisa kuwedzera kweasidhi yeropa.

Zvisinei, tsvakurudzo yakawana kuti izvi hazvionekwi muvanhu vanodya 100 gramu yeprotein zuva rega rega kana yakaenzana nehuwandu hwekudya kwezvirimwa uye kukwana kwakakwana kwe calcium.

Zvidzidzo zvinoratidza kuti vakadzi vakura vane huwandu hwemapfupa ari nani kana vakadya huwandu hweprotein.

Mapuroteni anoumba chikamu chikuru chemakoriyumu aunowana kubva mukudya, achibatsira kuchengetedza mapfupa panguva yekuonda.

Muchidzidzo chegore rimwe chete, vakadzi vakadya magiramu 86 eprotein pazuva pazuva rekudya kwekoriori vakarasikirwa nefupa shoma mumaoko, musana, mahudyu, nemakumbo zvichienzaniswa nevakadzi vakadya 60 gramu yeprotein pazuva.

Idya zvokudya zvine calcium yakawanda

karusiyamuNdiyo mineral inonyanya kukosha yehutano hwemapfupa uye iyo huru mineral inowanikwa mumapfupa. Masero emapfupa ekare anogara akaputsika uye anotsiviwa nemamwe matsva. Nokudaro, zvakakosha kushandisa calcium zuva rega rega kusimbisa uye kuchengetedza chimiro chepfupa.

Zuva nezuva calcium inodiwa ndeye 1000 mg. Iyi chiyero ndeye 1300 mg muvechidiki uye 1200 mg muvanhu vakuru. Huwandu hwecalcium inotorwa nemuviri hunogona kusiyana kubva kumunhu kuenda kumunhu. Izvo zvinodikanwa kudya chikafu chine calcium pakudya kwega kwega uye kuparadzira kudya kwecalcium zuva rese.

Zvakanakisisa kuwana calcium kubva muchikafu pane kuwedzera. Chidzidzo chevanhu 1567 chakawana kuti high calcium kubva muchikafu yakaderedza njodzi yechirwere chemoyo zvachose, nepo avo vakatora calcium supplements vaive ne22% yakakura njodzi yechirwere chemoyo.

Idya zvakawanda zvevhitamini D uye K

Mavhitamini D uye K akakosha pamapfupa akasimba. Vitamin Dsekubatsira muviri kutora calcium hutano hwemapfupa anoita mabasa akasiyana-siyana.

Zvidzidzo zvakaratidza kuti kuva nehuwandu hwevhitamini D hunokonzera kuderera kwemapfupa muvana nevakuru. Nehurombo, kushaikwa kwevhitamini D ndiyo mamiriro akajairika anobata bhiriyoni imwe pasi rese.

Zvinokwanisika kuwedzera vhitamini D kudya nekusangana nechiedza chezuva uye nekudya zvitubu zvekudya zvakaita sehove dzine mafuta, chiropa, chizi. 

Vitamin K2nekugadzirisa osteocalcin, puroteni inobatanidzwa mukuumbwa kwemapfupa. hutano hwemapfupainotsigira . Iyi shanduko inobvumira osteocalcin kusunga kune zvicherwa mumapfupa uye inobatsira kudzivirira kurasikirwa kwecalcium kubva kumapfupa.

Mhando mbiri dzakajairika dzevhitamini K2 ndeye MK-4 uye MK-7. MK-4 inowanikwa mune zviduku zvishoma muropa, mazai uye nyama. Zvokudya zvakadai sechizi, sauerkraut, uye soya bhinzi zvine MK-7. Chidzidzo chidiki muvakadzi vechidiki vane hutano chakawana kuti MK-7 yekuwedzera yakawedzera vhitamini K2 mazinga kupfuura MK-4.

Zvisinei, zvimwe zvidzidzo zvakaratidza kuti kuwedzera kwechimiro chevhitamini K2 kunokurudzira osteocalcin kugadziriswa uye kunowedzera kusimba kwemapfupa muvana nevakadzi vane postmenopausal.

Dzivisa kudya kwakaderera kwekoriori

Low calorie kudya mukati mezuva kwakaipa kumapfupa. Mukuwedzera pakuderedza metabolism, inokonzera kurasikirwa kwemasumbu uye hutano hwemapfupa zvine ngozi zvakare

Zvidzidzo zvinoratidza kuti kudya kune asingasviki 1000 makorikori kunogona kukonzera kuderera kwemapfupa muvanhu vakajairwa-huremu, kuwandisa, uye vakafutisa.

Kuvaka nekuchengetedza mapfupa akasimba, sarudza kudya kwakadzikama kunopa zvishoma 1200 makorikori pazuva. Utano hwemapfupaKudya chikafu chine mapuroteni akawanda, akapfuma muvhitamini nemamineral anotsigira hutano.

Iwe unogona kushandisa collagen supplements

Kunyangwe pasina kutsvagisa kwakawanda pamusoro penyaya, humbowo hwekutanga ndehwekuti collagen inowedzera hutano hwemapfupainoratidza kuti inogona kubatsira kudzivirira

Collagenndiro puroteni huru inowanikwa mumapfupa. Iine amino acids glycine, proline uye lysine, iyo inobatsira kuvaka pfupa, tsandanyama, ligaments uye mamwe matishu.

Chidzidzo chemavhiki makumi maviri nemana chakawana kuti vakadzi vepashure vane osteoporosis vakawana kuti kusanganiswa kwehomoni collagen uye calcitonin kwakakonzera kuderera kukuru kwezviratidzo zvekuparara kwecollagen.

Kuva nekuchengetedza huremu hwemuviri hwakakodzera

Kuchengeta uremu hwako muhutano hwakanaka, hutano hwemapfupainotsigira . Semuyenzaniso; Kufutisa kunowedzera njodzi yeosteopenia uye osteoporosis. Izvi zvinonyanya kuitika kuvakadzi vane postmenopausal, apo estrogen inorasikirwa nemigumisiro yayo yekudzivirira mapfupa.

Muchokwadi, kuderera kwehuremu hwemuviri ndicho chinhu chikuru chinokonzera kuderedzwa kwemapfupa uye kurasikirwa kwemapfupa muzera iri.

Kune rumwe rutivi, zvimwe zvidzidzo zvakawana kuti kufutisa kunoderedza kunaka kwemapfupa uye kunowedzera njodzi yekutyoka nekuda kwekunetseka kwekuremerwa.

Kuwana uye kuderedza uremu zvakatevedzana hutano hwemapfupa Inyaya ine ngozi kwauri. Kune mapfupa, izvi zvakaenzana nekuwana uye kurasikirwa nehuwandu hwehuremu munguva pfupi.

Nzira yakanakisa yekuchengetedza hutano hwemapfupa ndeyekuva nekuchengetedza huremu hwemuviri hwakakodzera.

Kudya chikafu chine magnesium uye zinc

Calcium haisi iyo yega mineral inodiwa kune hutano hwemapfupa. magnesium ve zinc zvicherwa zvakare hutano hwemapfupa inoita basa mairi. Magnesium inokurudzira kunyura kwecalcium.

Mune chidzidzo chakaitwa pavakadzi ve73000, zvakatemwa kuti avo vanodya 400 mg ye magnesium pazuva vane 2-3% yakakwirira yefupa density kupfuura avo vakadya hafu yechiyero ichi.

Magnesium inowanikwa muhushoma muzvikafu zvakawanda, zvisinei, manyuko akanaka emagnesium ndiwo chikafu chakadai sepinashi, bhinzi, mhodzi dzesame, mhodzi dzesunflower, uye cashews.

Zinc ndiyo trace mineral inodiwa nemuviri. Inobatsira kuumba mineral chikamu chemapfupa. Zvisinei, zinc inokurudzira kuumbwa kwemasero anoumba mapfupa uye inodzivirira kuparara kwebhonzo.

Zvidzidzo zvakaratidza kuti zinc supplements inowedzera kukura kwemapfupa muvana uye kuwanda kwemapfupa kune vakwegura. Nyama yemombe, shrimp, sipinachi, flaxseed, oyster uye mhodzi dzenhanga ndizvo zvakanaka zvezinc.

Kudya chikafu chine omega 3

Omega 3 mafutaIyo inozivikanwa kuva ne-anti-inflammatory effects. Inobatsirawo kudzivirira kurasikirwa kwemapfupa panguva yekukwegura. Pamusoro pekudya omega 3 mafuta kubva muchikafu, zvakakoshawo kuve nemafuta akaenzana pakati peomega 6 uye omega 3.

Chidzidzo chikuru chevakuru vanopfuura 45 vane makore 90-1500 makore vakawana kuti avo vakadya yakawanda omega 6 pane omega 3 vaive nekushomeka kwemapfupa.

Chii Chatinofanira Kudya Kuvandudza Bone?

Yogati

Yogati Iyo yakanaka sosi yeprobiotics, calcium, potassium uye mavitamini D, A uye folate. Masayendisiti akawana kuti kudya yogati zuva nezuva kunogona kubatsira kudzivirira kutyoka. 

Iva netsika yekudya zvinenge zvitatu zve yogati pazuva.

mukaka

Kufanana nemukaka uye yogati, ndiko kunobva calcium, phosphorus, potassium, mavitamini A uye D. Nekunwa mukaka wemhou, unogona kuchengetedza mapfupa ako akasimba. Iwe unogona zvakare kunwa mukaka wakafumiswa necalcium uye vhitamini D. Inwa anenge magirazi maviri emukaka pazuva.

Muriwo Wakasviba Weshizha

Miriwo yemashizha yakasvibira yakaita sepinashi, collard greens, arugula, lettuce, uye chard ndizvo zvinopa calcium, antioxidants, vitamini C uye K. Kudya zvinokwana zvitatu zvakasiyana zvemiriwo iyi zuva rega rega zvinogona kubatsira kuwedzera kusadzivirirwa kwako, pamwe nemapfupa.

chizi

Chizi chinogadzirwa kubva mumukaka uye naizvozvo chitubu chikuru che calcium. Iyo zvakare yakakura sosi yevhitamini A, vhitamini B12, zinc uye phosphorus.

Nokudya chizi nguva dzose, unogona kudzivirira mapfupa ako kubva pakuva brittle. Edza kudya anenge 30 magiramu echizi pazuva.

Pisces

Hove dzakadai sardines, tuna, catfish, uye salmon zvidyo zvakakwana zvevhitamini D. Vitamin D inobatsira kutsigira bone mineralization. Pasina vitamini D, mapfupa ako haakwanisi kutora calcium.

Unogona kuva nehove yakagochwa kana yakabikwa yekudya kwemasikati kana kudya kwemanheru. Zvinokurudzirwa kushandisa hove kanenge kaviri pavhiki.

zai

Egg yolks inzvimbo yakakura yevhitamini inonyungudika nemafuta akadai sevhitamini D, A, E, uye K. Vitamin D inodiwa pakutorwa kwecalcium uye kuchengetedza hutano hwemapfupa.

Idya zai rose, yolk uye jena. Kudya mazai maviri pazuva kunodiwa kuti mapfupa akasimba.

broccoli

broccoliMuriwo wecruciferous unozivikanwa nekuda kwehutano hwakawanda. Inotakurwa necalcium, vhitamini C, potassium, phosphorus, folate uye vhitamini K.

Kudya broccoli zuva nezuva kunobatsira kuwana mapfupa akasimba nemeno. Inobatsirawo kuderedza uremu uye kurwisa BP, gomarara nechirwere cheshuga. Idya 1 sevhisi ye broccoli pazuva.

Mbeu

Mbeu ndiyo yakanakisa kunobva calcium. Ivo zvakare vakapfuma muprotein, kudya fiber, mafuta ane hutano, phosphorus, iron uye potassium. Mbeu yeflakisiKudya zvipunu 1-2 zvemhodzi dzesunflower, mhodzi dzemavise, mhodzi dzemanhanga uye sesame pazuva.

Nuts

Nuts Inotakurwa nemafuta ane hutano, omega 3 fatty acids uye mapuroteni. Masayendisiti akawana kuti kudya nzungu dzakasanganiswa zuva rega rega kunogona kubatsira kuchengetedza hutano hwese uye hutano hwemapfupa. Kudya chitsama chenzungu dzakasanganiswa pazuva.

bhinzi

bhinzi Kunze kwekuva sosi huru yemapuroteni, ine zvakare yakawanda mucalcium, phosphorus, potassium uye omega 3 fatty acids. Vesainzi vakatsinhira kuti kudyiwa kwenyemba sebhinzi kunogona kubatsira kudzivirira kurasikirwa nemapfupa. Nyemba, bhinzi dzeitsvo, pizi necowpeas zvakare mbambaira dzinogona kutsigira hutano hwemapfupa.

Zvibereko Zvinosimbisa Mabhonzo

maonde

Maonde ndiwo anorapisa akanakisa ekusimbisa mapfupa. Iwe unogona kuva nemaonde akaomeswa kwekudya kwemangwanani nekuiwedzera nemaarumondi mashoma uye hazelnuts. Iwe uchava nesimba rakazara necalcium uye magnesium.

Erik

Plum, iyo ine fiber yakawanda, inoshanda mukurwisa kuvimbiswa. Iine hupfumi hwakawanda hwe iron uye B mavitamini.

Zuva

Yakanakira kuwedzera kugona kwepfungwa uye kugona kuisa pfungwa, mazuva akapfuma mumagnesium uye calcium. Kana iwe ukaidya hafu yeawa usati waenda kunorara, iwe unenge uine hope huru nekuti mazuva akakwana kune dambudziko rekurara.

Cranberry

Iine antioxidants inogadzirisa yakaipa cholesterol uye inovandudza hutano hwemoyo.

Zvokudya Zvokudzivisa

Kuvaka mapfupa akasimba, dzivisa zvinotevera:

zvokudya zvine munyu

Kana uine osteoporosis, dzivisa zvokudya zvine munyu zvakadai sefrench fries, machipisi, huku yakakangwa, salami nemasoseji. Masayendisiti akawana kuti huwandu hwemunyu hunokanganisa hutano hwemapfupa, pasinei nekuwedzera kwe calcium.

doro

Kunwa doro rakawandisa kunogona kukonzera kuderera kwemamineral density yemapfupa. Ongororo dzinoverengeka dzinoratidza kuti vanonwa zvakanyanya vane njodzi yakakura yekuve osteoporotic pane chiedza kana kuti vasiri kunwa.

zvine caffeine

zvine caffeine kazhinji inowanikwa mutii, kofi uye zvinwiwa zvine simba. Kushandisa caffeine yakawandisa pazuva kunogona kukanganisa hutano hwemapfupa uye kuita kuti iite nyore kuputsika.

Zvinwiwa zvinotapira

Masayendisiti akaona kuti zvinwiwa zvakapfava zvakaita secola zvinogona kukonzera kukuvara kweitsvo, izvo zvinozokanganisa mapfupa.