Chakudya cha kufooka kwa mafupa: zomwe muyenera kudya ndi zomwe muyenera kupewa

Zamkati

• 1. Calcium
• 2. Vitamini D
• 3. Magnesium
• 4. Phosphorus
• Zomwe muyenera kupewa
• Menyu Yamadwala Osteoporosis

Zakudya za kufooka kwa mafupa ziyenera kukhala ndi calcium yambiri, yomwe ndi mchere wopanga mafupa kwambiri ndipo imatha kupezeka mu zakudya monga mkaka, tchizi ndi yogurt, ndi vitamini D, yomwe imapezeka mu nsomba, nyama ndi mazira, kuphatikiza ena mchere monga magnesium ndi phosphorous. Vitamini D imakulitsa kuyamwa kwa calcium ndi phosphorous m'matumbo, kuthandiza kulimbitsa mafupa, kupewa ndikuthana ndi kufooka kwa mafupa.

Osteoporosis ndi matenda osachiritsika omwe alibe zizindikilo, kupezeka poyesedwa ndikuletsa thanzi labwino kapena pakagwa mafupa omwe amangochitika mwadzidzidzi. Matendawa amapezeka kwambiri mwa amayi, makamaka atatha kusamba, ndipo amachulukitsa chiopsezo cha mafupa.

Kudyetsa matenda a kufooka kwa mafupa kuyenera kuchitidwa motsogozedwa ndi katswiri wazakudya, kuti athandizire chithandizo chomwe akuwonetsa ndi orthopedist kapena general dokotala. Pachifukwa ichi, ndikofunikira kukaonana ndi dokotala kuti mayeso athe kulamulidwa kuti azindikire kuchuluka kwa calcium ndi vitamini D mthupi ndipo, chifukwa chake, chithandizo choyenera kwambiri chitha kuwonetsedwa.

Chakudya chokwanira kwa iwo omwe ali ndi kufooka kwa mafupa ayenera kukhala osiyanasiyana komanso oyenera, okhala ndi zakudya zokhala ndi:

1. Calcium

Calcium ndiyofunikira kulimbitsa, kuwonjezera kukana komanso kukhalabe ndi thanzi lamafupa, kuti zithandizire kupewa ndikulimbana ndi kufooka kwa mafupa, zakudya zokhala ndi calcium ziyenera kuphatikizidwa pazakudya zomwe zimaphatikizapo mkaka ndi zotengera zake, monga tchizi ndi ma yogiti. Kuphatikiza pa zopangidwa ndi mkaka, zimabweretsanso zakudya zambiri za calcium monga sardine, ma almond, salimoni, tofu, broccoli, arugula, kale ndi sipinachi. Onani mndandanda wonse wazakudya zokhala ndi calcium.

Pofuna kutulutsa calcium m'matumbo, munthu ayenera kupewa kudya zakudya zomwe zimakhala ndi oxalic acid, monga sipinachi kapena rhubarb, kapena zomwe zili ndi phytate, monga tirigu ndi chinangwa cha mpunga, soya, mphodza kapena nyemba, monga kuchepetsa kuyamwa kwa calcium. Kuphatikiza apo, zakudya zokhala ndi mafuta amachepetsanso kuyamwa kwa calcium kuchokera pazakudya, komanso kudya ndi zakudya zokhala ndi calcium zambiri ziyenera kupewedwa.

Kumbali inayi, zakudya zokhala ndi vitamini D wambiri, zimathandizira kuyamwa kwa calcium m'matumbo, yomwe imathandizira kulimbitsa mafupa ndikuthandizira kuchiza matenda a kufooka kwa mafupa.

Nthawi zambiri, calcium yomwe imalimbikitsidwa ndi 1000 mpaka 1200 mg patsiku kwa akulu, koma imatha kusiyanasiyana kutengera munthu aliyense, yomwe imafunikira chitsogozo cha dokotala kapena katswiri wazakudya kuti azidya zakudya zoyenerera komanso zapadera.

Onerani kanemayo ndi katswiri wazakudya Tatiana Zanin pazakudya zopatsa calcium:

2. Vitamini D

Vitamini D ndikofunikira pakukulitsa kuyamwa kwa calcium ndi phosphorous m'matumbo, ndipo imatha kuthandizira kupewa ndi kuchiza kufooka kwa mafupa.

Zakudya zokhala ndi vitamini D zambiri zimaphatikizapo nsomba monga saumoni, sardini ndi hering'i, mafuta a chiwindi, mazira ndi ng'ombe. Komabe, njira yayikulu kwambiri komanso yabwino kwambiri yopangira vitamini D wokwanira mthupi ndikutentha dzuwa tsiku lililonse kwa mphindi 20, chifukwa cheza cha dzuwa chimapangitsa mavitaminiwa pakhungu.

Ngati kuchuluka kwa vitamini D kwatsika kale kapena matenda a kufooka kwa mafupa atha kale, dokotala wanu angakulimbikitseni zowonjezera mavitamini potengera kashiamu ndi vitamini D. Onani maubwino owonjezera calcium ndi vitamini D chifukwa cha kufooka kwa mafupa.

3. Magnesium

Magnesium ndi mchere wofunikira wathanzi komanso kulimbitsa mafupa, ndipo itha kukhala yothandizana nayo popewa ndikuthandizira kufooka kwa mafupa.

Mchere uwu umapezeka mu nthanga za dzungu, zitsamba, fulakesi, mabokosi, maamondi, mtedza ndi oats, mwachitsanzo, zimagwira ntchito potembenuza vitamini D kukhala mawonekedwe ake, chifukwa pokhapo ndiye kuti izichita bwino mthupi.

Kuchuluka kwa magnesium patsiku ndi 310 mpaka 320 mg ya akazi ndi 400 mpaka 420 mg ya amuna.

4. Phosphorus

Phosphorus ndi mchere wina wofunikira wothandiza kulimbitsa mafupa, kukhala wothandiza kwambiri popewa komanso kuchiza matenda a kufooka kwa mafupa ndipo umapezeka muzakudya monga mkaka, tchizi ndi yogati, nyama, chimanga, mpunga wofiirira, mazira, mtedza ndi nsomba.

Kuchuluka kwa phosphorous kwa akuluakulu ndi 550 mg patsiku ndikuwonjezera kuyamwa kwa phosphorous kudzera m'matumbo ndikofunikira kudya zakudya zokhala ndi vitamini D.

Zomwe muyenera kupewa

Pazakudya za kufooka kwa mafupa, munthu ayenera kupewa kudya zakudya zomwe zimachepetsa kuyamwa kwa calcium m'matumbo kapena zomwe zimawonjezera kutuluka kudzera mu impso, kudzera mumkodzo, monga:

• Zakudya zamchere ndi sodiummonga cubes nyama, soseji, soseji, nyama, mazira chakudya ndi mazira chakudya zakudya zachangu;
• Kafeini, ali mu khofi, tiyi wakuda, tiyi wobiriwira ndi zakumwa zozizilitsa kukhosi;
• Oxalic acid ndi phytate, ali mu chokoleti, nyongolosi ya tirigu, mtedza, nyemba, sipinachi, tomato ndi chard;
• Batala ndi nyama zamafuta, chifukwa mafuta owonjezera amachepetsa kuyamwa kwa calcium m'thupi;
• Mapuloteni owonjezera, Amapezeka makamaka mu nyama, nsomba ndi nkhuku.

Kuchuluka kwa mapuloteni kumathandizira kuchotsa calcium mu mkodzo ndipo kumachepetsa kuyamwa kwake m'matumbo, chifukwa nthawi zambiri mapuloteni amapezeka muzakudya zomwe zimakhalanso ndi chitsulo, mchere womwe umalimbana ndi calcium kuti ilowerere m'matumbo. Onani mndandanda wathunthu wazakudya zachuma.

Menyu Yamadwala Osteoporosis

Tebulo lotsatirali likuwonetsa chitsanzo cha mndandanda wamasiku atatu kuti muchepetse kufooka kwa mafupa:

Chifukwa chake, zakudya zomwe zimachepetsa kuyamwa kwa calcium, monga nyama ndi nyemba, ziyenera kudyedwa padera ndi zakudya zokhala ndi calcium, makamaka mkaka ndi mkaka. Onani zakudya zina zitatu kuti mulimbitse mafupa anu.

Kuphatikiza apo, kuchita masewera olimbitsa thupi ndikofunikanso kwambiri kuti mafupa akhale olimba, phunzirani maupangiri ena powonera kanema: