Zakudya za 9 zomwe zimathandiza kulimbitsa mafupa

Zamkati

• 1. Mkaka ndi mkaka
• 2. Dzira
• 3. Salimoni
• 4. Mbeu ya fulakesi
• 5. Caruru
• 6. Dulani
• 7. Masamba obiriwira obiriwira
• 8. Mbeu ya dzungu
• 9. Mtedza wa ku Brazil
• Njira yathanzi yolimbitsa mafupa

Zakudya zomwe zimathandiza kulimbitsa mafupa zimaphatikizapo masamba a kuru, sipinachi, kale ndi broccoli, komanso prunes ndi mapuloteni monga mazira, mkaka ndi mkaka, popeza ali ndi calcium yambiri, yomwe ndi mchere wopanga mafupa, ndi vitamini D, zomwe zimapangitsa kuyamwa kwa calcium m'matumbo, kuthandiza kulimbitsa mafupa. Kuphatikiza pa zakudya izi, nsomba, mtedza ndi mtedza waku Brazil ndizomwe zimayambitsa omega 3, zomwe ndizofunikira pakulimbitsa mphamvu ya mafupa ndikuchepetsa kutayika kwa mafupa.

Kudya zakudya izi nthawi zonse ndikofunikira pakukula kwa mafupa a makanda ndi ana, kuphatikiza pakuthandizira kupewa ndi kuchiza kufooka kwa mafupa kwa azimayi otha msinkhu komanso okalamba. Cholinga ndikuphatikiza kumwa zakudyazi ndikuchita masewera olimbitsa thupi motsogozedwa ndi wophunzitsa chifukwa kuchita masewera olimbitsa thupi ndikofunikira kulimbitsa mafupa ndikuwasunga athanzi.

Zakudya zolimbitsa mafupa ziyenera kukhala gawo la chakudya chopatsa thanzi komanso chopatsa thanzi, chomwe chingachitike ndi chitsogozo cha katswiri wazakudya kapena wopatsa thanzi m'njira yodziyimira payokha malinga ndi zosowa za munthu aliyense.

1. Mkaka ndi mkaka

Kudya mkaka ndi mkaka monga yogurt kapena tchizi, mwachitsanzo, kumathandiza kuti mafupa akhale olimba, kukulitsa kulimbikira kwawo ndikukhalitsa wathanzi, chifukwa ndichofunikira kwambiri cha calcium ndi magnesium, zomwe ndizofunikira kwambiri pomanga mafupa.

Kwa anthu omwe sagwirizane ndi lactose kapena vegan, chakudya chabwino cha calcium ndi tofu.

2. Dzira

Dzira ndi chakudya chokwanira kuti mafupa akhale athanzi, chifukwa limakhala ndi calcium, magnesium, phosphorus ndi vitamini D wambiri, omwe ndi ofunikira kulimbitsa mafupa. Magnesium imagwira potembenuza vitamini D kukhala mawonekedwe ake, omwe amachititsa kuti vitamini imeneyi ichitepo kanthu, ndikupangitsa calcium ndi phosphorous kuyamwa bwino matumbo.

Chifukwa chake, tikulimbikitsidwa kudya mazira osachepera katatu pa sabata, makamaka yophika kapena yokazinga m'madzi, kuti tipewe kuwonjezera mafuta ndi cholesterol.

3. Salimoni

Salmon ndi nsomba yolemera omega 3 ndi vitamini D yomwe imathandizira kukulitsa kuyamwa kwa calcium ndi phosphorous m'matumbo, omwe ndi michere yofunikira pakukulitsa kuchuluka kwa mafupa ndikulimbitsa mafupa. Kuti mupeze izi, mutha kudya nsomba yokazinga, yosuta, yopaka marine kapena yokazinga katatu pamlungu.

4. Mbeu ya fulakesi

Flaxseed ndiye gwero lolemera kwambiri la omega 3 lofunikira kuthandizira kuchepa kwa mafupa. Kuphatikiza apo, mbewu iyi imakhalanso ndi calcium ndi magnesium yambiri, yomwe imathandizira kulimbikitsa kulimbitsa mafupa ndipo imatha kudyedwa mu utoto wagolide ndi bulauni, ndipo ndikofunikira kuphwanya nyembazo musanadye, popeza fulakesi lonse silinakumbidwe. matumbo.

Njira yabwino yophatikizira utoto wazakudya zanu ndikuwonjezera pa masaladi, timadziti, mavitamini, yogati ndi mitanda ya mkate, mikate kapena zinyenyeswazi, mwachitsanzo.

5. Caruru

Masamba a Caruru ndi calcium yolemera kwambiri, chifukwa chake, ndi chakudya chofunikira kwambiri kuti mafupa akhale olimba, kupewa matenda a kufooka kwa mafupa komanso kusweka pafupipafupi. Zitsamba zonunkhirazi, zokhala ndi zokometsera zokometsera, zimatha kuwonjezeredwa pazakudya zosiyanasiyana monga masaladi, mbale wamba, zikondamoyo, makeke ndi buledi. Onani momwe mungakonzekerere njira yathanzi ndi caruru.

6. Dulani

Prune, kuwonjezera pa kukhala ndi calcium yochuluka kwambiri, imakhala ndi zinthu zamankhwala zomwe zimalepheretsa kukonzanso kwamfupa, kuteteza kuperewera kwa mafupa. Kuti mupeze maubwino awa, muyenera kudya ma prunes 5 mpaka 6 patsiku, kuti akhale njira yabwino yoperekera mchere kapena kadzutsa.

7. Masamba obiriwira obiriwira

Masamba obiriwira obiriwira monga broccoli, arugula, kale ndi sipinachi ali ndi calcium yambiri yomwe ndi mchere waukulu m'mafupa motero, amathandizira pakumanga mafupa olimbikitsa kulimbitsa mafupa. Njira yabwino yowonjezera kumwa zakudyazi ndi kuzidya mu masaladi, msuzi kapena kuwonjezera masamba obiriwira mumadzimadzi kapena mavitamini, mwachitsanzo.

8. Mbeu ya dzungu

Chifukwa ndi yochulukirapo mu magnesium ndi zinc, nthanga ya dzungu ndi mnzake wofunikira pakulimbitsa mafupa, chifukwa mcherewu umathandizira kusintha vitamini D kukhala mawonekedwe ake, kulola kuti vitamini imeneyi iwonjezere kuyamwa kwa calcium ndi phosphorous ndi thupi. Mwanjira imeneyi, mbewu iyi imathandiza kulimbitsa ndi kusunga mafupa athanzi.

Njira yabwino yolimbikitsira kugwiritsidwa ntchito kwa mbewu ya dzungu m'zakudya zanu ndi kudya yowotcha, yophika kapena yofufumitsa, ngati ufa m'mikate ndi buledi kapena mavitamini kapena timadziti, mwachitsanzo.

9. Mtedza wa ku Brazil

Mtedza waku Brazil uli ndi omega 3 ndi calcium wambiri womwe umathandiza kuchepetsa kutayika kwa mafupa ndikuwonjezera mafupa, kukhalabe ndi mafupa abwino. Kuti mulandire izi, mutha kudya magawo awiri amtedza waku Brazil patsiku pachakudya cham'mawa kapena chotupitsa.

Njira yathanzi yolimbitsa mafupa

Chinsinsi chabwino cha saladi kwa iwo omwe akuyenera kulimbitsa mafupa awo ndi saladi wokhala ndi masamba a caruru, prunes ndi dzira lowiritsa. Chinsinsichi chimakhala ndi calcium, vitamini D ndi mapuloteni abwino, ndikupanga chakudya chamagulu.

Zosakaniza

• Masamba a letesi
• Masamba a Kuru kapena masamba a sipinachi
• Broccoli (osaphika)
• 1 prune finely akanadulidwa
• 2 mazira owiritsa
• Zitsamba zonunkhira zokometsera

Kukonzekera akafuna

Ikani zosakaniza zonse mu mbale ya saladi ndi nyengo ndi zitsamba zonunkhira, monga oregano, basil ndi thyme, mwachitsanzo, kapena nyengo ndi chisakanizo cha maolivi ndi madontho a mandimu.

Onerani kanemayo ndi katswiri wazakudya Tatiana Zanin ndi zakudya zina kuti mulimbitse mafupa: