Limbikitsani mafupa, gulani zinthu zopangidwa ndi calcium

Ife, mwatsoka, kumbukirani thanzi la mafupa athu pokhapokha pakapita kuchepa kwa zaka zathu, pamene zimakhala zovuta kusuntha, mikono ndi miyendo zimapuma mobwerezabwereza, mafupa ndi mankhwala sizothandiza. Nthawi zoterezi, timakhala ndi nkhaŵa yodetsa nkhawa kuyesera kupeza pa masamulo a calcium yochuluka. Pofuna kupeŵa mavuto ndi mafupa okalamba (ndi mavuto ambiri ofananawo amachitika akakula), nkofunika kutsatira malamulo ofunika kwambiri. Makolo amatiuza za malamulo awa kuyambira ubwana, koma kumvetsetsa kwathunthu, kuzindikira, mwatsoka, sikubwera nthawi yomweyo.

Masewera ndi zakudya zoyenera

Ntchito iliyonse yolimbitsa thupi ndi gawo la moyo wathanzi. Kodi mukudziwa kuti anthu omwe ali olemera kwambiri sakhala odwala matenda opatsirana kwambiri kusiyana ndi anthu a thupi labwino? Chowonadi ndi chakuti iwe umayenera kuvala kulemera kwa mafuta tsiku lirilonse, potero kulimbikitsa mafupa ako. Choncho pamapeto pake, masewera, ngati kuvina, mpira, skiing, kusambira kapena kukhala olimbitsa thupi, ndi kofunika kuti tiphunzitse komanso kulimbikitsa mafupa athu. Sankhani masewera pamasewera anu ndipo osachepera 1 - 2 pa sabata mutenge nawo. Zomwe tikuphunzira sizidzangowonjezera thupi lanu, komanso zidzakuthandizani kuthetsa ululu wa mafupa.

Kuyankhula za zakudya zoyenera, ndikofunikira kuti zakudya zanu zikhale ndi zakudya zamtundu wa calcium komanso vitamini D. Nchifukwa chiyani vitamini D? Nthawi zambiri amatchedwa chinthu chokhala ndi calcium kapena calcifololol. Ndi vitamini D yomwe imalimbikitsa kuti thupi likhale ndi kashiamu. M'nyengo ya chilimwe, mumatha kuigwiritsa ntchito, mumagwiritsa ntchito dzuwa, koma m'nyengo yozizira mumayenera kugula zinthu zosiyanasiyana.

Zakudya zokhudzana ndi calcium ziyenera kukhala mbali ya chakudya chathu cha tsiku ndi tsiku. Koma sayenera kutchulidwa kokha kwa khola, soya kapena mkaka wa mpunga. Palinso zakudya zina zambiri zokhala ndi calcium komanso zakudya zina.

Mwachitsanzo, broccoli. Broccoli si mankhwala opangidwa ndi calcium, koma imaphatikizapo vitamini K, yomwe ili yofunikira thupi lathu. Ndi amene amapanga calcium m'mapfupa. 80 gramu ya broccoli ili ndi pafupifupi 150% ya mlingo woyenera wa tsiku ndi tsiku wa vitamini K. Ngati mudya broccoli pamodzi ndi zakudya zina zamtundu wa calcium, mukhoza kupeza zotsatira zabwino. Broccoli kawirikawiri amaphika ndi kutentha, kuwonjezera pa mbale yaikulu, kapena kupanga saladi kuchokera pamenepo. Kabichi ya Broccoli ndi yokoma kulawa ndi zonunkhira, choncho imatha kutenga masamba okwera kwambiri.

Kusankha zakudya zokhudzana ndi calcium ndi magnesium, ndi bwino kupatsa mbeu za shuga. Chiŵerengero chabwino cha kuchulukitsa kwa chinthu chimodzi chimathandizira kupewa matenda a m'mimba, matenda ambiri a mtima komanso nthawi zina matenda a khansa. Pafupifupi 30 peresenti ya mlingo wa mlingo wa magnesiamu ndi calcium uli mu supuni 4 zokha za shuga. Pokhala ndi kukoma kwachilendo kamodzi, sesame idzakhala yabwino kuwonjezera pa mbale iliyonse, makamaka saladi kapena ndiwo zophika zophika.

Chinthu china chimene chimatsogolere pa mndandanda wathu ndi "Zamalonda zokhala ndi calcium" - ndi nyemba. Nyemba zoyera, zomwe timagwiritsa ntchito nthawi zambiri mu borsch, saladi, ndizopeza zenizeni pa chakudya cha tsiku ndi tsiku. Galasi imodzi ya nyemba ili ndi pafupifupi 200 mg ya calcium. Kuwonjezera apo, nyembayi imakhala ndi mchere wambiri, mapuloteni, magnesium, potaziyamu, chitsulo ndi mkuwa. Pogwiritsa ntchito mbale ya nyemba pafupifupi 1-2 pa sabata, mukhoza kuchepetsa mwayi wa khansa ya m'magazi mpaka 30%. Mafinya, spaghetti, saladi, supu, sizidzangokhala zokoma zokometsera kunyumba, komanso zakudya zokhudzana ndi calcium, chifukwa cha zakudya zake zam'mimba.

Chotsatira chake, podutsa ndi makasitomala m'masitolo ndikusankha zakudya zokhudzana ndi calcium, kumbukirani kuti mankhwala alionse ayenera kukhala achilengedwe, chifukwa pokhapokha padzakupindula thupi lanu.