Yini Okufanele Siyenze Ngempilo Yamathambo? Yikuphi Ukudla Okuqinisa Amathambo?

Ukwakha impilo yamathambo emzimbeni wethu kubaluleke kakhulu. Amaminerali afakwa emathanjeni ethu ebuntwaneni, ebusheni nasebusheni bethu. Lapho sifinyelela eminyakeni engu-30 ubudala, isisindo samathambo sifinyelela umvuthwandaba.

Uma amathambo anele angakhiwanga ngalesi sikhathi, ingozi yokulahlekelwa amathambo nokuphuka kwethambo iyanda ngokukhula.

Imikhuba yokudla kanye nendlela yokuphila isiza ukwakha amathambo aqinile futhi awagcine njengoba sikhula. Isicelo "okufanele udle ukuze kuthuthukiswe amathambo", "yini ukudla okuqinisa amathambo", "yini amavithamini adingekayo empilweni yamathambo" izimpendulo zemibuzo yakho...

Yini Okufanele Yenzelwe Impilo Yamathambo?

Khulisa ukusetshenziswa kwemifino

Imifino ingukudla okuhle kwamathambo aqinile. Ishukumisa ukukhiqizwa kwamaseli akha amathambo I-vitamin C ziyizinsiza ezicebile.

Olunye ucwaningo lubonisa ukuthi imiphumela kavithamini C ene-antioxidant inikeza isivikelo emonakalweni emathanjeni.

Imifino ikhulisa ukuminyana kwamaminerali amathambo, owaziwa nangokuthi ukuminyana kwamathambo. Ukuminyana kwamathambo ukukala inani le-calcium namanye amaminerali atholakala emathanjeni.

Kokubili i-osteopenia (isisindo samathambo esiphansi) kanye ne-osteoporosis (i-brittle bone) yizimo ezihlotshaniswa nokuncipha kwamathambo.

Ukusetshenziswa ngokweqile kwemifino eluhlaza nephuzi kwandisa amathambo amathambo akhiwe ebuntwaneni nasebusheni. Ukudla imifino kunenzuzo ikakhulukazi kwabesifazane abadala.

Ocwaningweni lwabesifazane abaneminyaka engaphezu kwengama-50, kutholwe ukuthi abesifazane abadla u-anyanisi banengozi ephansi ngo-20% ye-osteoporosis. Isici esibalulekile esiyingozi se-osteoporosis kubantu asebekhulile ukwanda kwamathambo noma ukuwohloka kwethambo elisha.

Yenza izivivinyo zamandla nesisindo

Ukujima nezinhlobo ezahlukene zokuzivocavoca kusiza ukwakha amathambo aqinile. Enye yezinhlobo ezinhle kakhulu zomsebenzi wempilo yamathambo ukuphakamisa izinsimbi nokuzivocavoca amandla, okukhuthaza ukwakheka kwamathambo amasha.

Ucwaningo lwezingane lubonisa ukuthi imisebenzi enjalo yandisa inani lamathambo phakathi neminyaka yokukhula kwamathambo. Nokho, iphumelela kakhulu ekuvimbeleni ukuwohloka kwamathambo kubantu asebekhulile.

Ucwaningo olwenziwa kwabesilisa nabesifazane asebekhulile abavivinya umzimba ngokuthwala isisindo lubonise ukwanda kwenani lamaminerali amathambo, amandla amathambo nosayizi wamathambo, kanye nokuncipha kokushintsha kwamathambo nokuvuvukala.

Ukuzivocavoca amandla akusizi nje ekwandiseni imisipha yemisipha. Iphinde ivikele ezifweni ezingadala ukulahleka kwamathambo kwabancane nabadala, okuhlanganisa i-osteoporosis, i-osteopenia nomdlavuza webele.

dla amaprotheni anele

amaprotheni ukudla, amathambo anempilo kubalulekile ngoba Cishe amaphesenti angama-50 amathambo akhiwe ngamaprotheni. Abacwaningi bathole ukuthi ukumuncwa kwe-calcium kuyancishiswa lapho kungadliwa amaprotheni anele, kanye nokuthinta ukwakheka nokulimala kwamathambo.

Kukhona nokukhathazeka ngokuthi ukudla okunamaprotheni amaningi kukhipha i-calcium emathanjeni ukuze kunqandwe ukwanda kwe-asidi yegazi.

Kodwa-ke, ucwaningo luye lwathola ukuthi lokhu akubonakali kubantu abadla amagremu angu-100 amaprotheni nsuku zonke uma kulinganisa nokudla okuningi kwezitshalo kanye nokudla kwe-calcium eyanele.

Ucwaningo lubonisa ukuthi abesifazane asebekhulile banokuminyana okungcono kwamathambo uma bedla amanani aphezulu amaprotheni.

Amaprotheni enza iphesenti elikhulu lamakholori owathola ekudleni, asiza ukulondoloza isisindo samathambo ngesikhathi sokunciphisa umzimba.

Esicwaningweni sonyaka owodwa, abesifazane abadla amagremu angu-86 amaprotheni ngosuku ekudleni okukhawulelwe kwekhalori balahlekelwa isisindo esincane samathambo ezingalweni, umgogodla, okhalweni nasemilenzeni uma kuqhathaniswa nabesifazane abadla amagremu angu-60 amaprotheni ngosuku.

Yidla ukudla okune-calcium eningi

calciumYimaminerali ebaluleke kakhulu empilweni yamathambo kanye neminerali eyinhloko etholakala emathanjeni. Amangqamuzana amathambo amadala ahlala ephukile futhi athathelwa indawo amasha. Ngakho-ke, kubalulekile ukudla i-calcium nsuku zonke ukuqinisa nokuvikela isakhiwo samathambo.

Isidingo se-calcium nsuku zonke ngu-1000 mg. Lesi silinganiso singu-1300 mg kubantu abasha kanye no-1200 mg kubantu abadala. Inani le-calcium elithathwa ngumzimba lingahluka kumuntu nomuntu. Kuyadingeka ukuthi udle ukudla okune-calcium kukho konke ukudla kanye nokusabalalisa ukuthathwa kwe-calcium usuku lonke.

Kungcono ukuthola i-calcium ekudleni kunezithako zokudla. Ucwaningo olwenziwa kubantu abangu-1567 lwathola ukuthi i-calcium eningi evela ekudleni inciphisa ingozi yesifo senhliziyo jikelele, kanti labo abathatha izithako ze-calcium babesengozini enkulu engu-22% yesifo senhliziyo.

Yidla kakhulu amavithamini D no-K

Amavithamini D no-K abalulekile emathanjeni aqinile. Ivithamini Dnjengokusiza umzimba ukumunca i-calcium impilo yamathambo udlala izindima ezihlukahlukene.

Ucwaningo luye lwabonisa ukuthi ukuba namazinga aphansi kavithamini D kubangela ukuminyana kwamathambo ezinganeni nakubantu abadala. Ngeshwa, ukuntuleka kwevithamini D kuyisimo esivamile esithinta abantu abayizigidi eziyinkulungwane emhlabeni wonke.

Kungenzeka ukwandisa ukungena kwe-vitamin D ngokuchayeka elangeni kanye nokudla imithombo yokudla efana nezinhlanzi ezinamafutha, isibindi, ushizi. 

I-Vitamin K2ngokushintsha i-osteocalcin, iphrotheni ehilelekile ekwakhiweni kwamathambo. impilo yamathamboisekela . Lokhu kuguqulwa kuvumela i-osteocalcin ukuthi ibophe amaminerali asethanjeni futhi kusiza ukuvimbela ukulahlekelwa kwe-calcium emathanjeni.

Izinhlobo ezimbili ezivame kakhulu zikavithamini K2 yi-MK-4 ne-MK-7. I-MK-4 itholakala ngamanani amancane esibindini, amaqanda nasenyameni. Ukudla okufana noshizi, i-sauerkraut, nobhontshisi wesoya kuqukethe i-MK-7. Ucwaningo oluncane kwabesifazane abasebasha abanempilo lwathola ukuthi izithako ze-MK-7 zandisa amazinga e-vitamin K2 ngaphezu kwe-MK-4.

Kodwa-ke, olunye ucwaningo luye lwabonisa ukuthi ukugcwalisa uhlobo lwevithamini K2 kukhuthaza ukuguqulwa kwe-osteocalcin futhi kukhulisa ukuminyana kwamathambo ezinganeni nakubantu besifazane abangemva kokuya esikhathini.

Gwema ukudla okunekhalori ephansi kakhulu

Ukudla okunekhalori ephansi emini kubi emathanjeni. Ngaphezu kokunciphisa i-metabolism, kubangela ukulahlekelwa kwemisipha kanye impilo yamathambo kuyingozi futhi

Ucwaningo lubonisa ukuthi ukudla okunama-calories angaphansi kwe-1000 kungabangela ukuminyana kwamathambo kubantu abajwayelekile abanesisindo esijwayelekile, abakhuluphele, nabakhuluphele.

Ukuze wakhe futhi ugcine amathambo aqinile, khetha ukudla okulinganiselayo okunikeza okungenani ama-calories angu-1200 ngosuku. Impilo yamathamboYidla ukudla okunamaprotheni amaningi, acebile ngamavithamini namaminerali asekela impilo.

Ungasebenzisa izithako ze-collagen

Nakuba lungekho ucwaningo oluningi ngale ndaba, ubufakazi bokuqala buwukuthi i-collagen supplements impilo yamathamboiphakamisa ukuthi ingasiza ukuvikela i

collageniyiphrotheni eyinhloko etholakala emathanjeni. Iqukethe ama-amino acid glycine, proline kanye ne-lysine, asiza ukwakha amathambo, imisipha, imisipha nezinye izicubu.

Ucwaningo lwamasonto angama-24 lwathola ukuthi abesifazane abangemva kokuya esikhathini abane-osteoporosis bathola ukuthi ukuhlanganiswa kwehomoni i-collagen ne-calcitonin kuholele ekwehleni okukhulu kwezimpawu zokuwohloka kwe-collagen.

Ukuba nokugcina isisindo somzimba esifanele

Ukugcina isisindo sakho kububanzi obunempilo, impilo yamathamboisekela . Ngokwesibonelo; Ukukhuluphala ngokweqile kwandisa ingozi ye-osteopenia kanye ne-osteoporosis. Lokhu kunjalo ikakhulukazi kwabesifazane abangemva kokuya esikhathini, lapho i-estrogen ilahlekelwa imiphumela yayo yokuvikela amathambo.

Eqinisweni, isisindo somzimba esiphansi siyisici esiyinhloko esinomthelela ekunciphiseni ukuminyana kwamathambo nokulahlekelwa kwamathambo kuleli qembu lobudala.

Ngakolunye uhlangothi, olunye ucwaningo luye lwathola ukuthi ukukhuluphala kunciphisa izinga lamathambo futhi kwandisa ingozi yokuphuka ngenxa yokucindezeleka kokukhuluphala.

Ukuzuza nokulahlekelwa isisindo ngokulandelana impilo yamathambo Isimo esiyingozi kuwe. Ngamathambo, lokhu kulingana nokuzuza nokulahlekelwa isisindo esikhulu ngesikhathi esifushane.

Indlela engcono kakhulu yokugcina amathambo enempilo iwukuba futhi ugcine isisindo somzimba esifanele.

Yidla ukudla okuqukethe i-magnesium ne-zinc

I-calcium akuyona kuphela amaminerali adingekayo empilweni yamathambo. magnesium ve zinc amaminerali futhi impilo yamathambo udlala indima kukho. I-Magnesium ikhuthaza ukumuncwa kwe-calcium.

Ocwaningweni olwenziwa kwabesifazane abangama-73000, kwanqunywa ukuthi labo abadla i-400 mg ye-magnesium ngosuku babene-2-3% ephakeme yamathambo kunalabo abadle ingxenye yaleli zinga.

I-Magnesium itholakala ngamanani amancane ekudleni okuningi, nokho, imithombo emihle kakhulu ye-magnesium ukudla okufana nesipinashi, ubhontshisi, imbewu yesesame, imbewu kabhekilanga, nama-cashews.

I-Zinc iyi-trace mineral edingekayo emzimbeni. Kuyasiza ukwakha ingxenye yamathambo amaminerali. Nokho, i-zinc ikhuthaza ukwakheka kwamangqamuzana akha amathambo futhi ivimbele ukuwohloka kwamathambo.

Ucwaningo luye lwabonisa ukuthi izithasiselo ze-zinc zandisa ukukhula kwamathambo ezinganeni kanye nokuqina kwamathambo kubantu asebekhulile. Inyama yenkomo, izimfanzi, isipinashi, i-flaxseed, i-oyster kanye nezinhlamvu zamathanga ziyimithombo emihle ye-zinc.

Yidla ukudla okuqukethe i-omega 3

Amafutha e-Omega 3Kuyaziwa ukuthi kunemiphumela eqeda ukuvuvukala. Kuyasiza futhi ukuvimbela ukulahleka kwamathambo ngesikhathi sokuguga. Ngaphezu kokudla amafutha e-omega 3 ekudleni, kubalulekile futhi ukuba nokulinganisela kwamafutha phakathi kwe-omega 6 ne-omega 3.

Ucwaningo olukhulu lwabantu abadala abangaphezu kwe-45 abaneminyaka engu-90-1500 ubudala bathola ukuthi labo abadla i-omega 6 ngaphezulu kune-omega 3 babenomzimba ophansi wamathambo.

Yini Okufanele Siyidle Ukuze Uthuthukise Amathambo?

Iyogathi

Iyogathi Iwumthombo omuhle wama-probiotics, i-calcium, i-potassium namavithamini D, A kanye ne-folate. Ososayensi bathole ukuthi ukudla iyogathi nsuku zonke kungasiza ekuvimbeleni ukuphuka. 

Kwenze umkhuba ukudla cishe izingxenye ezintathu zeyogathi ngosuku.

ubisi

Njengobisi neyogathi, iwumthombo we-calcium, i-phosphorus, i-potassium, amavithamini A no-D. Ngokuphuza ubisi lwenkomo, ungagcina amathambo akho eqinile. Ungaphinda uphuze ubisi olunothiswe nge-calcium ne-vitamin D. Yidla cishe izingilazi ezi-2 zobisi ngosuku.

Imifino Enamahlamvu Aluhlaza Okumnyama

Imifino enamahlamvu aluhlaza okumnyama njengesipinashi, imifino ye-collard, i-arugula, ulethisi, ne-chard iyimithombo emihle kakhulu ye-calcium, ama-antioxidants, amavithamini C kanye no-K. Ukudla okungenani izinhlobo ezintathu ezahlukene zale mifino nsuku zonke kungasiza ekuqiniseni amasosha omzimba wakho, kanye namathambo.

ushizi

Ushizi wenziwa ngobisi ngakho-ke ungumthombo omkhulu we-calcium. Futhi iwumthombo omuhle kavithamini A, uvithamini B12, i-zinc ne-phosphorus.

Ngokudla ushizi njalo, ungavimbela amathambo akho ukuba abe brittle. Zama ukudla cishe amagremu angama-30 kashizi ngosuku.

Pisces

Izinhlanzi ezinjenge-sardine, i-tuna, i-catfish, ne-salmon ziyimithombo yokudla ephelele kavithamini D. I-Vitamin D isiza ukusekela amaminerali amathambo. Ngaphandle kwe-vitamin D, amathambo akho awakwazi ukumunca i-calcium.

Ungaba nenhlanzi eyosiwe noma ebhakiwe ngesidlo sasemini noma sakusihlwa. Kunconywa ukuthi udle izinhlanzi okungenani kabili ngesonto.

iqanda

Izikhupha zamaqanda ziwumthombo omkhulu wamavithamini ancibilikayo amafutha afana namavithamini D, A, E, no-K. I-Vitamin D iyadingeka ukuze kufakwe i-calcium nokugcina impilo yamathambo.

Yidla iqanda lonke, kokubili isikhuphasha nesimhlophe. Ukudla amaqanda amabili aphelele ngosuku kuyadingeka ukuze kube namathambo aqinile.

broccoli

broccoliKuyimifino ye-cruciferous eyaziwa ngezinzuzo zayo eziningi zezempilo. Igcwele i-calcium, i-vitamin C, i-potassium, i-phosphorus, i-folate ne-vitamin K.

Ukudla i-broccoli nsuku zonke kunenzuzo yokuthola amathambo namazinyo aqinile. Kuyasiza nokwehlisa isisindo futhi kuliwe nomfutho wegazi ophakeme, umdlavuza nesifo sikashukela. Yidla i-broccoli eyodwa ngosuku.

Imbewu

Imbewu iyimithombo engcono kakhulu ye-calcium. Bacebile futhi ngamaprotheni, i-fiber yokudla, amafutha anempilo, i-phosphorus, insimbi ne-potassium. Imbewu yefilakisiYidla izipuni eziyi-1-2 zembewu ye-sunflower, imbewu ye-melon, imbewu yethanga kanye nembewu ye-sesame ngosuku.

Amantongomane

Amantongomane Igcwele amafutha anempilo, i-omega 3 fatty acids kanye namaprotheni. Ososayensi bathole ukuthi ukudla amantongomane axubile nsuku zonke kungasiza ekugcineni impilo yonke kanye nempilo yamathambo. Yidla idlanzana lamantongomane ahlanganisiwe ngosuku.

ubhontshisi

ubhontshisi Ngaphandle kokuba umthombo omkhulu wamaprotheni, futhi inothile nge-calcium, i-phosphorus, i-potassium ne-omega 3 fatty acids. Ososayensi bakuqinisekisile ukuthi ukusetshenziswa kwemifino efana nobhontshisi kungasiza ekuvimbeleni ukulahleka kwamathambo. Udali, ubhontshisi wezinso, uphizi kanye ne-cowpeas nakho kuyimifino ekwazi ukusekela impilo yamathambo.

Izithelo Eziqinisa Amathambo

amakhiwane

Amakhiwane angama-laxative amahle kakhulu okuqinisa amathambo. Ungawadla amakhiwane omisiwe ekudleni kwasekuseni ngokuwafaka ngama-alimondi ambalwa nama-hazelnuts. Uzoba namandla agcwele i-calcium ne-magnesium.

Erik

I-Plum, ecebile nge-fiber, iyasebenza ekulweni nokuqunjelwa. Inokuqukethwe okucebile kwe-iron namavithamini B.

Usuku

Ilungele ukukhulisa ukushesha kwengqondo namandla okugxilisa ingqondo, amadethi anothe nge-magnesium ne-calcium. Uma uyidla isigamu sehora ngaphambi kokuba ulale, uyolala kakhulu ngoba izinsuku zilungele ukuphazamiseka kokulala.

I-Cranberry

Iqukethe ama-antioxidants alawula i-cholesterol embi futhi athuthukise impilo yenhliziyo.

Ukudla Okufanele Ukugweme

Ukuze wakhe amathambo aqinile, gwema lokhu okulandelayo:

ukudla okunosawoti

Uma une-osteoporosis, gwema ukudla okunosawoti okufana nama-french, ama-chips, inkukhu ethosiwe, i-salami namasoseji. Ososayensi bathola ukuthi inani eliphezulu likasawoti liyithinta kabi impilo yamathambo, kungakhathaliseki ukuthi i-calcium supplementation.

utshwala

Ukuphuza utshwala ngokweqile kungabangela ukuncipha kokuminyana kwamaminerali amathambo. Ucwaningo oluningana lufakazela ukuthi abaphuza kakhulu banengozi enkulu yokuba ne-osteoporotic kunabangaphuzi noma abangaphuzi.

caffeine

caffeine ngokuvamile etholakala etiyeni, ekhofini naseziphuzweni zamandla. Ukudla i-caffeine eningi kakhulu ngosuku kungalimaza impilo yamathambo futhi kuwenze athambekele ekuqhekekeni.

Iziphuzo ezibandayo

Ososayensi bathole ukuthi iziphuzo ezibandayo ezifana ne-cola zingabangela ukulimala kwezinso, okungase kulimaze amathambo.