Yintoni ekufuneka siyenze kwiMpilo yamathambo? Kukuphi Ukutya Okomeleza Amathambo?

Kubaluleke kakhulu ukwakha impilo yamathambo emzimbeni wethu. Iiminerali zifakwe emathanjeni ethu ebuntwaneni, ebusheni, nasekukhuleni kwabantu abadala. Ubunzima bamathambo ethu bufikelela incopho yabo xa sifikelela kwiminyaka engama-30 ubudala.

Ukuba ubunzima bamathambo obaneleyo abunjwanga ngeli xesha, ingozi yokulahleka kwethambo kunye nokuphuka kwethambo iyanda ngokukhula.

Ukutya kunye nendlela yokuphila inceda ukwakha amathambo aqinileyo kwaye uwagcine njengoko sikhula. Emsebenzini "Yintoni onokuyitya ukuze kuphuhliswe amathambo", "yintoni ukutya okomeleza amathambo", "zeziphi iivithamini eziyimfuneko kwimpilo yamathambo" iimpendulo kwimibuzo yakho...

Yintoni ekufuneka Yenzelwe Impilo Yamathambo?

Yandisa ukusetyenziswa kwemifuno

Imifuno kukutya okuhle kwamathambo aqinileyo. Ivuselela ukuveliswa kweeseli ezenza amathambo Ivithamin C Zizinto ezityebileyo.

Olunye uphando lubonisa ukuba iziphumo ze-antioxidant ze-vitamin C zikhusela umonakalo emathanjeni.

Imifuno ikwanyusa ukuxinana kweeminerali zamathambo, okwabizwa ngokuba kukuxinana kwamathambo. Ukuxinana kwamathambo ngumlinganiselo wekhalsiyam kunye nezinye iiminerali ezifumaneka emathanjeni.

Zombini i-osteopenia (ubunzima bamathambo obuphantsi) kunye ne-osteoporosis (amathambo anqabileyo) ziimeko ezinxulumene nokuxinana kwamathambo.

Ukusetyenziswa ngokugqithiseleyo kwemifuno eluhlaza kunye nephuzi kwandisa i-mineralization yamathambo amathambo akhiwe ebuntwaneni kunye nolutsha. Ukutya imifuno nako kunenzuzo, ngakumbi kubafazi abadala.

Uphononongo oluqhutywe kubasetyhini abangaphezu kweminyaka engama-50 lufumene ukuba abafazi abasebenzisa i-anyanisi banomngcipheko ophantsi we-20% we-osteoporosis. Umngcipheko omkhulu we-osteoporosis kubantu abadala kukunyuka kwamathambo, okanye ukuphuka kwethambo elitsha.

Yenza umthambo wokuqina kunye nobunzima

Ukuzilolonga ngeentlobo ezahlukeneyo zokuzilolonga kunceda ukwakha amathambo omelele. Olunye uhlobo oluhle kakhulu lomsebenzi wempilo yamathambo kukuphakamisa ubunzima kunye nokuzivocavoca amandla, okukhuthaza ukubunjwa kwamathambo amatsha.

Uphononongo kubantwana lubonisa ukuba imisebenzi enjalo yandisa ubuninzi bamathambo ngexesha lokukhula kwamathambo. Nangona kunjalo, iyasebenza kakhulu ekuthinteleni ukulahleka kwamathambo kubantu abadala.

Uphononongo olwenziwe kumadoda nabafazi abasele bekhulile abenza umthambo ngokuthwala ubunzima lubonise ukwanda kokuqina kwamathambo, ukomelela kwamathambo, nobukhulu bamathambo, kunye nokuncipha kokuguquka kwamathambo nokudumba.

Umthambo wokomelela awuloncedo kuphela ekwandiseni ubunzima bezihlunu. Ikwakhusela kwizifo ezinokubangela ukulahleka kwamathambo kwabancinci nabadala, kubandakanya i-osteoporosis, i-osteopenia kunye nomhlaza wamabele.

Yidla ngokwaneleyo iprotheni

protein ukutya, amathambo aphilileyo Kubalulekile kwi. Malunga nama-50% amathambo aneprotheyini. Abaphandi baye bafumanisa ukuba ukungadli iprotheni eyaneleyo kunciphisa ukufunxa kwe-calcium, echaphazela ukubunjwa kwamathambo kunye nomonakalo.

Kukwakho nenkxalabo yokuba ukutya okuneprotheyini ephezulu kukhupha i-calcium emathanjeni ukuthintela ukwanda kwe-asidi egazini.

Nangona kunjalo, uphando lufumene ukuba oku akwenzeki kubantu abasebenzisa i-100 grams yeprotheyini imihla ngemihla ukuba ilinganiswe nokutya okuninzi kwezityalo kunye nokutya okwaneleyo kwe-calcium.

Uphando lubonisa ukuba abafazi abadala banokuxinwa okungcono kwamathambo ukuba batya izixa eziphezulu zeprotheyini

Inyaniso yokuba iiprotheni zenza ipesenti enkulu yeekhalori ozifumana ekutyeni zinceda ukugcina ubunzima bamathambo ngexesha lenkqubo yokunciphisa umzimba.

Kuphononongo lonyaka omnye, abafazi abasebenzisa i-86 grams yeprotheyini ngosuku kwi-calorie-restricted diet balahlekelwa bubunzima bamathambo angaphantsi kwengalo, umqolo, umlenze, kunye nemimandla yomlenze kunabasetyhini abasebenzisa i-60 grams yeprotheni ngosuku.

Yitya ukutya okuqulethe i-calcium eninzi

calciumYeyona minerali ibaluleke kakhulu kwimpilo yethambo kwaye iyona minerali efumaneka emathanjeni. Iiseli zamathambo amadala zihlala ziqhekeka kwaye zitshintshwa ngamatsha. Yiyo loo nto kubalulekile ukuba utye i-calcium yonke imihla ukomeleza nokugcina ukwakheka kwamathambo.

Imfuno yemihla ngemihla ye-calcium yi-1000 mg. Eli zinga li-1300 mg kubantu abancinci kunye ne-1200 mg kubantu abadala. Ubungakanani bekhalsiyam efunxwa ngumzimba bunokwahluka kumntu nomntu. Kuyimfuneko ukuba utye ukutya okuqulethe i-calcium kwisidlo ngasinye kwaye usasaze ukungena kwe-calcium imini yonke.

Kungcono ukufumana i-calcium ekutyeni kunokuba ufumane izongezo. Uphononongo lwabantu be-1567 lufumene ukuba i-calcium ephezulu yokutya iyancipha umngcipheko wesifo senhliziyo, ngelixa abo bathatha izongezelelo ze-calcium babenomngcipheko we-22% ophezulu wesifo senhliziyo.

Ukutya okuninzi kwe-vitamin D kunye ne-K

I-Vitamin D kunye ne-K ziyimfuneko kumathambo omelele. Ivithamin D, njengokunceda umzimba ukuba ufunxe icalcium impilo yamathambo Ithatha iindima ezahlukeneyo.

Uphando lubonise ukuba amanqanaba e-vitamin D aphantsi abangela ukuxinana kwamathambo kubantwana nakubantu abadala. Ngelishwa, ukunqongophala kwevithamin D yimeko eqhelekileyo echaphazela abantu abayibhiliyoni kwihlabathi liphela.

Kunokwenzeka ukwandisa ukungena kwe-vitamin D ngokuchayeka ekukhanyeni kwelanga kunye nokutya kwemithombo yokutya efana neentlanzi ezinamafutha, isibindi kunye noshizi. 

Ivithamin K2ngokuguqula i-osteocalcin, iprotheni ebandakanyekayo ekwakhiweni kwamathambo impilo yamathamboIyaxhasa . Olu tshintsho luvumela i-osteocalcin ukuba ibophe kwiiminerali emathanjeni kwaye inceda ukukhusela amathambo ukuba alahlekelwe yi-calcium.

Iintlobo ezimbini eziqhelekileyo ze-vitamin K2 yi-MK-4 kunye ne-MK-7. I-MK-4 ifumaneka kwiimali ezincinci kwisibindi, amaqanda kunye nenyama. Ukutya okufana netshizi, i-sauerkraut kunye neembotyi zesoya ziqulethe iMK-7. Uphononongo oluncinci kubasetyhini abancinci abasempilweni bafumanisa ukuba izongezelelo zeMK-7 zonyusa amanqanaba e-vitamin K2 ngaphezu kweMK-4.

Nangona kunjalo, ezinye izifundo zibonise ukuba ukuncedisa i-supplementary form ye-vitamin K2 ikhuthaza ukuguqulwa kwe-osteocalcin kunye nokwandisa ukuxinana kwamathambo kubantwana kunye nabasetyhini be-postmenopausal.

Hlala kude nokutya okuphantsi kakhulu kweekhalori

Ukutya iikhalori eziphantsi emini kubi kumathambo. Ibangela ukulahleka kwemisipha kunye nokunciphisa imetabolism kunye impilo yamathambo Ikwayingozi nakuwe.

Uphononongo lubonisa ukuba ukutya okunekhalori ezingaphantsi kwe-1000 kunokubangela ukuxinana kwamathambo kubunzima obuqhelekileyo, abantu abatyebileyo nabatyebe kakhulu.

Ukuze ube nokugcina amathambo aqinileyo, khetha ukutya okunokulinganisela okubonelela ubuncinane kwiikhalori ze-1200 ngosuku. Impilo yamathamboYitya ukutya okuneeprotheyini ezininzi, ezityebileyo kwiivithamini kunye neeminerali ezixhasa impilo yakho.

Ungasebenzisa izongezo ze-collagen

Nangona kungekho uphando oluninzi kulo mbandela, ubungqina bokuqala bubonisa ukuba i-collagen yongezelela impilo yamathamboIcebisa ukuba inokunceda ukukhusela.

collagenyeyona protein iphambili efumaneka emathanjeni. Iqulethe i-glycine, i-proline kunye ne-lysine, i-amino acids enceda ukwakha amathambo, imisipha, iigaments kunye nezinye izicubu.

Uphononongo lweeveki ezingama-24 kubafazi be-postmenopausal abane-osteoporosis bafumanisa ukuba indibaniselwano ye-collagen kunye ne-hormone calcitonin ikhokelele ekunciphiseni okukhulu kwabamakishi bokuqhekeka kwe-collagen.

Ukufezekisa nokugcina ubunzima bomzimba obufanelekileyo

Ukugcina ubunzima bakho kuluhlu olusempilweni impilo yamathamboIyaxhasa . Umzekelo; Ukutyeba ngokugqithiseleyo kwandisa umngcipheko we-osteopenia kunye ne-osteoporosis. Oku kunjalo ngakumbi kumabhinqa asemva kokuyeka ukuya exesheni, apho i-estrogen iphulukana nemiphumo yokukhusela amathambo.

Ngapha koko, ubunzima bomzimba obuphantsi yeyona nto inegalelo ekunciphiseni ukuxinana kwamathambo kunye nokulahleka kwethambo kweli qela lobudala.

Ngakolunye uhlangothi, ezinye izifundo zifumene ukuba ukutyeba kunciphisa umgangatho wamathambo kwaye kwandisa umngcipheko wokuphuka ngenxa yoxinzelelo lobunzima obugqithisileyo.

Ukufumana kunye nokulahlekelwa ubunzima ngokuphindaphindiweyo impilo yamathambo Yimeko eyingozi kuwe. Ngamathambo, oku kulingana nokufumana kunye nokulahlekelwa ubunzima obukhulu ngexesha elifutshane.

Eyona ndlela ilungileyo yokugcina impilo yamathambo kukuba kunye nokugcina ubunzima bomzimba wakho obufanelekileyo.

Yidla ukutya okuqukethe i-magnesium kunye ne-zinc

I-calcium ayisiyiyo kuphela iminerali efunekayo kwimpilo yamathambo. wemagniziyam ve zinc iiminerali nazo impilo yamathambo idlala indima kuyo. I-Magnesium ikhuthaza ukufunxa kwe-calcium.

Kuphononongo oluqhutywe kubafazi be-73000, kwagqitywa ukuba abo badla i-400 mg ye-magnesium ngosuku babene-2-3% yobuninzi bethambo kunabo badla isiqingatha salo mali.

I-Magnesium ifumaneka kwiimali ezincinci kuninzi lokutya, nangona kunjalo, imithombo emihle ye-magnesium kukutya okufana nesipinashi, iimbotyi, isesame, imbewu yejongilanga kunye ne-cashews.

I-Zinc yiminerali yomkhondo efunwa ngumzimba. Inceda ukwenza inxalenye yeminerali yamathambo. Nangona kunjalo, i-zinc ikhuthaza ukubunjwa kweeseli ezenza amathambo kwaye ithintele amathambo ukuba aphule.

Uphononongo lubonise ukuba izongezo ze-zinc zandisa ukukhula kwamathambo kubantwana kunye nokuxinana kwamathambo kubantu abadala. Inyama yenkomo, i-shrimp, isipinatshi, i-flaxseeds, i-oyster kunye nembewu yethanga yimithombo emihle ye-zinc.

Yitya ukutya okune-Omega 3

Omega 3 oyileKuyaziwa ukuba ineempembelelo ezichasayo. Kwakhona kunceda ukukhusela ukulahleka kwethambo ngexesha lokuguga. Ukongeza kokutya amafutha e-omega 3 ekutyeni, kukwabalulekile ukuba ube nebhalansi ye-omega 6 kunye ne-omega 3 yamafutha.

Uphononongo olukhulu lwabantu abadala abangaphezu kwe-45 abaneminyaka engama-90 ukuya kwe-1500 bafumanisa ukuba abo batya i-omega 6 ngaphezu kwe-omega 3 babenoxinzelelo lwamathambo aphantsi.

Kufuneka Sitye ntoni uPhuhliso lwamathambo?

iyogathi

iyogathi Ngumthombo olungileyo weprobiotics, calcium, potassium, vitamin D, A kunye nefolate. Izazinzulu ziye zafumanisa ukuba ukutya iyogathi yonke imihla kunokunceda ukunqanda ukophuka. 

Yenza umkhwa wokutya malunga neenkonzo ezintathu zeyogathi ngosuku

ubisi

Njengobisi kunye neyogathi, ngumthombo we-calcium, i-phosphorus, i-potassium, iivithamini A kunye no-D. Ngokusela ubisi lwenkomo, unokuwagcina omelele amathambo akho. Ungasela ubisi olutyetyiswe ngecalcium kunye nevithamin D. Yidla malunga neeglasi ezi-2 zobisi ngosuku.

Imifuno enamagqabi aMnyama

Imifuno enamagqabi aluhlaza okwesipinatshi, i-kale, i-arugula, i-lettuce kunye ne-chard yimithombo emikhulu ye-calcium, i-antioxidants kunye ne-vitamin C kunye ne-K. Ukutya ubuncinane iintlobo ezintathu ezahlukeneyo zale mifuno yonke imihla, kunye namathambo, kunokunceda ukomeleza amandla akho omzimba.

cheese

I-cheese yenziwe ngobisi kwaye ngoko ingumthombo omkhulu we-calcium. Ikwangumthombo omkhulu wevithamin A, i-vitamin B12, i-zinc kunye ne-phosphorus.

Ngokutya itshizi rhoqo, unokuthintela amathambo akho ukuba abe brittle. Zama ukutya malunga ne-30 grams yetshizi ngosuku.

Pisces

Iintlanzi ezifana nesardadi, ityhuna, i-catfish kunye ne-salmon ziyimithombo epheleleyo yokutya ye-vitamin D. I-Vitamin D inceda ukuxhasa i-mineralization yamathambo. Ngaphandle kwevithamin D, amathambo akho akakwazi ukufunxa i-calcium.

Ungayitya intlanzi eyosiweyo okanye ebhakiweyo ngesidlo sasemini okanye isidlo sakusihlwa. Kunconywa ukuba udle iintlanzi ubuncinane kabini ngeveki.

iqanda

Izithungu zeqanda ngumthombo omkhulu weevithamini ezinyibilikayo ngamafutha njengevithamini D, A, E kunye noK. I-Vitamin D iyimfuneko ekufunxeni kwe-calcium kunye nokugcina impilo yamathambo.

Yidla amaqanda apheleleyo, zombini i-yolk kunye nemhlophe. Ukutya amaqanda amabini ngosuku kuyimfuneko ukuqinisa amathambo.

broccoli

broccoliYimifuno ye-cruciferous eyaziwa ngeenzuzo zayo ezininzi zempilo. Igcwele i-calcium, ivithamin C, i-potassium, i-phosphorus, i-folate kunye ne-vitamin K.

Ukutya i-broccoli yonke imihla kunenzuzo ekugcineni amathambo namazinyo aqinileyo. Ikwanceda ukwehlisa umzimba kwaye kuliwe uxinzelelo lwegazi, umhlaza kunye nesifo seswekile. Yidla i-1 ye-broccoli ngosuku.

imbewu

Imbewu yimithombo engcono kakhulu ye-calcium. Kwakhona zizityebi kwiprotheyini, i-fiber yokutya, amafutha anempilo, i-phosphorus, isinyithi kunye ne-potassium. Iimbewu zeflaxYidla i-1-2 isipuni sembewu yejongilanga, imbewu ye-melon, imbewu yethanga kunye neesame ngosuku.

Amantongomane

Amantongomane Ilayishwe ngamafutha anempilo, i-omega 3 fatty acids kunye neprotheni. Iingcali zenzululwazi ziye zafumanisa ukuba ukutya amantongomane axutywe yonke imihla kunokunceda ukugcina impilo yonke kunye nempilo yamathambo. Yidla amantongomane ambalwa axutywe ngosuku.

iimbotyi

iimbotyi Nangona ingumthombo omkhulu weprotheyini, ikwatyebile kwi-calcium, i-phosphorus, i-potassium kunye ne-omega 3 fatty acids. Iingcali zenzululwazi ziye zaqinisekisa ukuba ukusetyenziswa kweembotyi ezifana neembotyi kunokunceda ukuthintela ukulahleka kwamathambo. Iilentile, iimbotyi zezintso, ii-ertyisi kunye nee-ertyisi ezinamehlo amnyama nazo ziyakwazi ukuxhasa impilo yamathambo.

Iziqhamo Ezomeleza Amathambo

amakhiwane

Amakhiwane aqulethe i-laxatives egqwesileyo ukomeleza amathambo. Ungawatya amakhiwane omisiweyo ngesidlo sakusasa ngokuwongeza ngeealmondi ezimbalwa kunye neehazelnuts. Uya kuba namandla agcwele i-calcium kunye ne-magnesium.

erik

Zityebile kwifiber, iiplums ziyasebenza ekulweni nokuqunjelwa. Inomxholo otyebileyo we-iron kunye ne-vitamin B.

Umhla

Ilungele ukunyusa amandla engqondo kunye nokukwazi ukugxila, imihla zizityebi kwi-magnesium kunye ne-calcium. Ukuba uyitya isiqingatha seyure ngaphambi kokuba ulale, uya kulala kakhulu kuba imihla ifanelekile kukuphazamiseka kokulala.

Icranberry

Iqulethe i-antioxidants elawula i-cholesterol embi kunye nokuphucula impilo yentliziyo.

Ukutya okufuneka sikuphephe

Ukwakha amathambo omelele, kuphephe oku kulandelayo:

ukutya okunetyuwa

Ukuba uneosteoporosis, kuphephe ukutya okunetyuwa okufana nefries, iitships, inkukhu eqhotsiweyo, isalami kunye neesoseji. Iingcali zenzululwazi ziye zafumanisa ukuba ixabiso eliphezulu letyuwa lichaphazela kakubi impilo yethambo, kungakhathaliseki ukuba i-calcium supplementation.

alcohol

Ukusetyenziswa kotywala kakhulu kunokubangela ukuxinana kweeminerali zethambo ukuba kwehle. Izifundo ezininzi zingqina ukuba abantu abaselayo kakhulu banomngcipheko ophezulu wokuba ne-osteoporotic kunabasela kancinci okanye abo bangaseli kwaphela.

caffeine

caffeine Ngokuqhelekileyo zifumaneka kwiti, ikofu kunye neziselo zamandla. Ukusebenzisa kakhulu i-caffeine ngosuku kunokulimaza impilo yamathambo kwaye ibenze bathande ukuphuka.

Isiselo esithambile

Izazinzulu ziye zafumanisa ukuba iziselo ezibandayo ezifana necola zinokubangela ukonakala kwezintso, nto leyo enokonakalisa amathambo.