Zakudya Zabwino Zathanzi Zamafupa Amphamvu

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Mafuta a azitona angakhale odziŵika bwino kwambiri chifukwa cha machiritso ake a thanzi la mtima, koma mafuta a monounsaturated angateteze ku khansa ya m’mawere, kulimbitsa ubongo, ndi kulimbitsa tsitsi, khungu, ndi zikhadabo. Tsopano, kudya kwamafuta azitona kungalimbikitse thanzi lanu pachifukwa china: Zikuwoneka ngati zothandiza kulimbitsa mafupa, malinga ndi kafukufuku watsopano.

Gulu la ofufuza a ku Spain linafufuza amuna 127 a zaka zapakati pa 55 ndi 80. Amuna omwe amadya zakudya za ku Mediterranean zodzaza ndi mafuta a azitona anali ndi osteocalcin wambiri m'magazi awo, chizindikiro chodziwika cha mafupa amphamvu ndi athanzi; The Independent lipoti.

"Kudya mafuta a azitona kwakhala kukugwirizana ndi kupewa kufooka kwa mafupa mumayeso oyesera komanso mu vitro," wolemba wamkulu José Manuel Fernández-Real, M.D., Ph.D., adatero m'mawu. "Aka ndi kafukufuku woyamba yemwe akuwonetsa kuti mafuta a azitona amateteza mafupa, makamaka potengera kufalikira kwa mafupa, mwa anthu."

Kafukufuku wam'mbuyomu adawonetsa kuti mafuta a azitona amatha kuteteza motsutsana ndi kufooka kwa mafupa, malinga ndi Wodziyimira pawokha, ndipo matenda a mafupa amapezeka kawirikawiri m'mayiko a Mediterranean poyerekeza ndi ku Ulaya konse.

Izi zati, zomwe zapezazi sizitanthauza kuti ndi nthawi yoti musinthire mkaka wamkakawo ma supuni angapo a maolivi.

"Sichilowa m'malo mwa calcium ndi vitamini D pazakudya," Keith-Thomas Ayoob, katswiri wazakudya komanso pulofesa ku Albert Einstein College of Medicine, adauza ABC News. "Koma kuphatikiza onse atatu, komanso kuchita masewera olimbitsa thupi pafupipafupi, akuwonetsa lonjezo ngati njira yabwino kwambiri yowonetsetsa kuti mafupa akhale ndi thanzi labwino."

Mkaka (ndi yogurt ndi tchizi) si njira yokhayo yolimbikitsira mafupa anu. Nazi zakudya zina zathanzi zomwe zalumikizidwa ndi thanzi la mafupa:

1. Soya: Zakudya za soya ndizopanga mapuloteni, zopanda mkaka zomwe zimakulitsirani kudya kashiamu. Munthu wamkulu amafunika pafupifupi mamiligalamu 1,000 a michere yofunika tsiku lililonse. Chikho cha theka chotulutsa tofu wokhala ndi calcium (sizinthu zonse zomwe zakonzedwa motere, CookingLight.com ikufotokoza) ili ndi pafupifupi 25% ya izo. Chikho cha soya chimakhala ndi mamiligalamu 261 a calcium, kuphatikiza mamiligalamu 108 a magnesium.

2. Nsomba zamafuta: Mkaka, tchizi, yogati, ndi tofu sizingakupindulitseni popanda mlingo wanu wa tsiku ndi tsiku wa vitamini D, womwe umathandiza thupi kuyamwa kashiamu. Akuluakulu ambiri amafunikira pafupifupi mayunitsi 600 apadziko lonse (IU) a vitamini D tsiku lililonse, malinga ndi National Institutes of Health. Mawotchi atatu a nsomba za sockeye amakhala pafupifupi 450 IU, chitini cha sardine chili ndi 178 IU, ndipo ma ounces atatu a nsomba zamzitini amakhala pafupifupi 70 IU.

3. Nthochi: Nthochi ndi mgodi wa golidi wodziwika bwino wa potaziyamu, koma nthawi zambiri samapanga mndandanda wa zakudya zamafupa athanzi. Komabe, pa mamiligalamu 422 a zipatso zapakatikati, sayenera kunyalanyazidwa.

4. Mbatata: Kafukufuku wina akuwonetsa kuti chakudya chochuluka cha potaziyamu chitha kuthana ndi kuchepa kwa kuyamwa kwa calcium komwe kumawonedwa pachakudya chakumadzulo. Munthu wamkulu amafunika potaziyamu 4,700 potaziyamu patsiku. Mphukira imodzi yapakatikati yotsekemera yokhala ndi khungu imakhala ndi mamiligalamu 542 ndipo mbatata yoyera yapakati yokhala ndi khungu ili ndi mamiligalamu 751.

5. Maamondi: Mafuta onunkhira ngati maolivi ali ndi mafuta athanzi komanso gawo la zakudya zaku Mediterranean, ngakhale kuti kafukufukuyu adapeza ubale wolimba pakati pa mafupa athanzi ndi chakudya chophatikizidwa ndi mafuta kuposa chakudya chopatsa mtedza. Chimodzi mwa ma almond amchere chimakhala ndi mamiligalamu 80 a calcium, komanso imanyamula pafupifupi mamiligalamu 80 a magnesium, wosewera wina wofunikira mafupa olimba. Akuluakulu amafunikira pafupifupi mamiligalamu 300 mpaka 400 patsiku, malinga ndi NIH.

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