Zakudya 10 Zolimbitsa Mafupa Olimba

Zamkati

• 1. Mdima wobiriwira, wobiriwira
• 2. Salimoni
• 3. Tuna
• 4. Mphalapala
• 5. Mafuta a amondi
• 6. Tchizi
• 7. Yogati
• 8. Mazira
• 9. Broccoli
• 10. Nanga bwanji mkaka?
• Njira zina zowonjezera thanzi la mafupa

Zakudya zathanzi

Zakudya zambiri zimathandizira kuti mafupa akhale athanzi. Calcium ndi vitamini D ndizofunikira kwambiri.

Calcium ndi mchere womwe ndi wofunikira kuti thupi lanu ligwire bwino ntchito ndikusungidwa m'mafupa anu. Thupi lanu limafunikira vitamini D kuyamwa calcium. Kusapeza kashiamu wokwanira pazakudya zanu kumatha kubweretsa mafupa osalimba, osachedwa kuphulika komanso matenda.

Vitamini K, vitamini C, magnesium, ndi phosphorous ndizofunikira zina zofunika m'thupi la mafupa.

1. Mdima wobiriwira, wobiriwira

Mdima wamdima, wobiriwira, monga kale, arugula, watercress, ndi masamba a collard, mwina ndiye magwero abwino kwambiri a calcium. Maluwawa amakhalanso ndi magnesium yambiri, yomwe imathandizira kukhalabe ndi umphumphu wa mafupa, ndi vitamini K, yomwe imafunikira pakuthyola mafupa.

Ngakhale sipinachi nthawi zambiri imaphatikizidwa mgululi, mumakhala oxalic acid, zomwe zimapangitsa kuti thupi la munthu lisatenge calcium yake.

2. Salimoni

Dzuwa ndiye gwero lathu lalikulu la vitamini D. Komabe, kudya nsomba zamafuta monga nsomba ndi njira ina yabwino yopezera vitamini D.

Malinga ndi National Institutes of Health (NIH), mafuta atatu okha a salmon angakupatseni 447 mayunitsi apadziko lonse (IU) a vitamini D. Chakudya chochepa kwambiri cha vitamini D ndi 400 IU tsiku lililonse.

Salimoni wamzitini amaphatikizapo mafupa ofewa (odyedwa) a nsomba, kutanthauza kuti yadzaza ndi calcium.

3. Tuna

Tuna ndi nsomba ina yamafuta yodzaza ndi vitamini D. Yabwino komanso mulinso michere yambiri yothandiza monga potaziyamu, magnesium, ndi omega-3 fatty acids. Ndipo chifukwa imabwera zamzitini, ndizosavuta kupeza, yosavuta pachikwama, komanso yosavuta kuwonjezera pazakudya zanu.

4. Mphalapala

Tikadali pa nsomba, simungalakwitse ndi nkhono. Mwinanso ndi nsomba zotsika mtengo kwambiri, komanso ndi imodzi mwa mavitamini D okwera kwambiri, okhala nayo.

5. Mafuta a amondi

Pa mtedza wonse wamitengo womwe mungapeze kugolosale, amondi amakhala ndi calcium yambiri potumikira. Mutha kupeza phindu lofananira la calcium mumtundu wa batala. Monga bonasi, batala la amondi lilibe cholesterol ndipo limakhala ndi mafuta ochepa komanso okhala ndi zomanga thupi zambiri kuposa batala wa chiponde.

6. Tchizi

Ndizosavuta kwambiri: Tchizi zimapangidwa ndi mkaka. Mkaka uli ndi calcium yambiri. Ergo, tchizi ali ndi kashiamu wambiri.

Mozzarella ali ndi calcium yambiri. Kuti mukhale ndi thanzi labwino, yesani tchizi zopangidwa ndi mkaka wothira.

7. Yogati

Yogurt ndi chinthu chakale chophikira, kuyambira 2000 BC Chifukwa cha kukonzekera kwa yogurt, chakudya chambiri ichi chimakhala ndi zambiri Zambiri calcium kuposa mkaka womwe wapangidwa. Gulu limodzi lokhala ndi mafuta ochepa a yogurt limapatsa 42 peresenti ya zosowa zanu za calcium tsiku ndi tsiku, malinga ndi NIH.

8. Mazira

Nkhani yabwino kwa okonda kadzutsa: Mazira amakhala ndi vitamini D wochuluka ndipo amatha kusintha thanzi la mafupa. Vitamini D imapezeka m'mazira okha, kotero ngati mumakonda kudya ma omelets oyera, muyenera kutenga vitamini D yanu kwina.

Chakudya china cham'mawa, madzi a lalanje, nthawi zambiri chimakhala ndi vitamini D ndipo kashiamu.

9. Broccoli

Pazitsulo zonse za calcium kunja uko, broccoli ndi wachiwiri mpaka wakuda, masamba obiriwira. Ndipo broccoli sikuti imangokhala yathanzi lokha - ndi gwero labwino kwambiri la vitamini C, fiber, ndi michere yomwe ili ndi zida zolimbana ndi khansa.

10. Nanga bwanji mkaka?

Nanga bwanji mkaka?

Chikho chimodzi cha mkaka chimakhala ndi pafupifupi 30% ya calcium yomwe mumafunikira tsiku lililonse, malinga ndi NIH. Pamwamba pa izo, mkaka umene umagulitsidwa m'masitolo nthawi zambiri umakhala ndi vitamini D, womwe umapangitsa kuti ukhale wonenepa kwambiri pankhani yathanzi.

Komabe, anthu ena akhala akuganiza kuti mkaka ungathetseratu mafupa a michere yofunikira. Awonetsa kuti panalibe kulumikizana pakati pa kumwa mkaka mzaka zaunyamata ndikuchepetsa chiopsezo cha mchiuno mwa achikulire.

Komabe, kafukufuku wina wa 2011 wamagulu angapo sanawonetse kuyanjana pakati pakudya mkaka ndi mchiuno mwa amayi, koma ananena zambiri zomwe ziyenera kuchitidwa kwa amuna.

Kafukufuku wasakanikirana ndipo maphunziro ena akuyenera kuchitidwa kuti apeze yankho lokhazikika.

Njira zina zowonjezera thanzi la mafupa

Mukamakula, thupi lanu lipitiliza kufuna calcium, vitamini D, ndi michere ina kuti mafupa anu akhale olimba komanso olimba. Kupeza michere yokwanira yothandizira mafupa mu zakudya zanu ndiye chinthu chofunikira kwambiri chomwe mungachite kuti mukhale olimba komanso athanzi.

Koma sizinthu zokhazo zomwe mungathe - kapena muyenera - kuchita. Onani malangizowo 10 owonjezera mphamvu ya mafupa, ndipo werengani za nthano zisanu ndi ziwirizi zofala za kufooka kwa mafupa kuti mudziwe zambiri za thanzi lanu la mafupa.