Mkaka ndi Kufooka kwa Mafupa - Kodi mkaka Ndiwofunikadi Mafupa Anu?

Zamkati

• Kugwiritsa Ntchito Mkaka Sikumapangitsa Kuzindikira Kuchokera Mukusintha Kwazinthu
• Kuyamba Mwamsanga pa Kufooka kwa Mafupa
• Chifukwa Chomwe calcium Ndi Yofunika
• Bodza Lakuti Mapuloteni Amachepetsa Thanzi
• Kafukufuku akuwonetsa Zotsatira Zosakanikirana
• Kafukufuku Wapamwamba Amawonetsa Kuti Mkaka Ndiwothandiza
• Mfundo Yofunika Kwambiri

Zakudya za mkaka ndizochokera ku calcium, ndipo calcium ndiye mchere waukulu m'mafupa.

Pachifukwa ichi, azaumoyo amalimbikitsa kuti azidya mkaka tsiku lililonse.

Koma anthu ambiri amadzifunsa ngati amafunikiradi mkaka pachakudya chawo.

Kuwunika kofotokoza umboni uku kumayang'ana sayansi.

Kugwiritsa Ntchito Mkaka Sikumapangitsa Kuzindikira Kuchokera Mukusintha Kwazinthu

Lingaliro loti anthu achikulire "amafunikira" mkaka muzakudya zawo sizikuwoneka bwino.

Anthu ndi nyama yokhayo yomwe imadya mkaka itasiya kuyamwa ndikudya mkaka wa mtundu wina.

Zinyama zisanachitike ziweto, mkaka mwachidziwikire unali chakudya chosowa kwa ana okha. Komabe, sizikudziwika bwinobwino kuti osaka-funa anafunafuna mkaka wa nyama zakutchire.

Popeza kuti kumwa mkaka mwina kunali kosowa pakati pa achikulire panthawi yakusintha kwaumunthu, ndibwino kuganiza kuti anthu amatenga calcium yonse yomwe amafunikira kuchokera kuzakudya zina ().

Komabe, ngakhale mkaka suli wofunikira mu zakudya za anthu, sizitanthauza kuti sizingakhale zopindulitsa. Izi zimagwira makamaka kwa anthu omwe samalandira calcium yambiri kuchokera kuzakudya zina.

Anthu akhala akudya mkaka kwakanthawi kochepa pamlingo wosinthika. Ndiwo okhawo omwe amadya mkaka atasiya kuyamwa kapena kuchokera ku mtundu wina.

Kuyamba Mwamsanga pa Kufooka kwa Mafupa

Osteoporosis ndi matenda omwe amapita patsogolo momwe mafupa amawonongeka, kutaya misala ndi mchere pakapita nthawi.

Dzinali limalongosola bwino za mtundu wa matendawa: kufooka kwa mafupa = mafupa ophulika.

Zili ndi zifukwa zosiyanasiyana zomwe sizigwirizana ndi zakudya, monga masewera olimbitsa thupi komanso mahomoni (,).

Osteoporosis ndiofala kwambiri mwa azimayi kuposa amuna, makamaka atasiya kusamba. Zimawonjezera chiwopsezo chothyoka mafupa, chomwe chimatha kusokoneza moyo.

Chifukwa Chomwe calcium Ndi Yofunika

Mafupa anu amatenga gawo, koma nawonso ndi malo osungira thupi lanu, omwe amakhala ndi ntchito zingapo zofunikira mthupi.

Thupi lanu limakhala ndi calcium yambiri m'magazi ochepa. Ngati simukupeza calcium kuchokera pachakudya, thupi lanu limachotsa m'mafupa anu kuti likhale ndi ntchito zina zofunika kwambiri kuti mupulumuke nthawi yomweyo.

Kashiamu yambiri imatulutsidwa mkodzo mosalekeza. Ngati chakudya chomwe mumadya sichimalipira zomwe zatayika, mafupa anu amataya calcium pakapita nthawi, kuwapangitsa kukhala ochepa kwambiri komanso osweka.

Osteoporosis ndi matenda ofala kumayiko akumadzulo, makamaka azimayi omwe atha msinkhu. Ndicho chomwe chimayambitsa kusweka kwa okalamba.

Bodza Lakuti Mapuloteni Amachepetsa Thanzi

Ngakhale pali calcium yonse yomwe mkaka uli nayo, ena amakhulupirira kuti kuchuluka kwake kwa mapuloteni kungayambitse kufooka kwa mafupa.

Chifukwa chake ndikuti mapuloteni akagayidwa, amawonjezera acidity yamagazi. Thupi limakoka calcium m'magazi kuti ichepetse asidi.

Awa ndiwo maziko azakudya zamchere zamchere, zomwe zimadalira kusankha zakudya zomwe zimakhala ndi mchere wambiri komanso kupewa zakudya zomwe "zimapanga asidi."

Komabe, palibe chowonadi chambiri chasayansi chokhudzana ndi chiphunzitsochi.

Ngati zili choncho, mkaka wokhala ndi mapuloteni ambiri ndichinthu chabwino. Kafukufuku akuwonetsa kuti kudya mapuloteni ambiri kumabweretsa thanzi lamafupa (,,,).

Sikuti mkaka wokha umakhala ndi mapuloteni komanso calcium, komanso umadzaza ndi phosphorous. Mkaka wamafuta wathunthu wochokera ku ng'ombe zodyetsedwa ndi udzu umakhalanso ndi vitamini K2.

Mapuloteni, phosphorous ndi vitamini K2 zonse ndizofunikira kwambiri pa thanzi la mafupa (,).

Sikuti mkaka wokhawo umakhala ndi calcium yokha basi, komanso umakhala ndi mapuloteni ambiri ndi phosphorous, zonsezi ndizofunikira kuti mukhale ndi thanzi labwino.

Kafukufuku akuwonetsa Zotsatira Zosakanikirana

Kafukufuku wowerengeka akuwonetsa kuti kuchuluka kwa mkaka kulibe vuto lililonse pamafupa kapena kungakhale koopsa (,).

Komabe, kafukufuku wambiri akuwonetsa mgwirizano pakati pa kudya mkaka kwambiri komanso kuchepa kwa kufooka kwa mafupa (,,).

Chowonadi ndi chakuti maphunziro owonera nthawi zambiri amapereka thumba losakanikirana la zotsatira. Zapangidwa kuti zizindikire mayanjano, koma sizingatsimikizire zoyambitsa ndi zotsatira zake.

Mwamwayi, mayesero omwe amayesedwa mosiyanasiyana (zoyeserera zenizeni za sayansi) atha kutipatsa yankho lomveka bwino, monga tafotokozera m'mutu wotsatira.

Kafukufuku wina akuwonetsa kuti kumwa mkaka kumalumikizidwa ndi kuwononga thanzi la mafupa. Komabe, maphunziro owunikiranso ochulukirapo akuwonetsa zopindulitsa.

Kafukufuku Wapamwamba Amawonetsa Kuti Mkaka Ndiwothandiza

Njira yokhayo yodziwira zoyambitsa ndi zomwe zimapangitsa kuti munthu akhale ndi thanzi labwino ndiyo kuyesa mayeso mosasinthika.

Kafukufuku wamtunduwu ndi "mulingo wagolide" wasayansi.

Zimaphatikizapo kulekanitsa anthu m'magulu osiyanasiyana. Gulu limodzi limalowererapo (pankhaniyi, amadya mkaka wambiri), pomwe gulu linalo silichita chilichonse ndikupitilizabe kudya bwinobwino.

Kafukufuku wambiri otere adawunika momwe mkaka ndi calcium zimakhudzira thanzi la mafupa. Ambiri mwa iwo amatsogolera kumapeto komweko - zowonjezera mkaka kapena calcium ndizothandiza.

• Ubwana: Mkaka ndi calcium zimapangitsa kukula kwa mafupa (,,).
• Kukula: Mkaka umachepetsa kuchepa kwa mafupa ndipo umapangitsa kuti mafupa akhale ochepa (,,).
• Okalamba: Mavitamini a calcium amachulukitsa mafupa ndikuchepetsa chiopsezo cha mafupa (,,).

Zakudya zamkaka zakhala zikubweretsa thanzi lamafupa m'mayesero olamulidwa ndi m'badwo uliwonse. Ndicho chofunikira.

Mkaka wokhala ndi vitamini D ukuwoneka ngati wothandiza kwambiri pakulimbitsa mafupa ().

Komabe, samalani ndi zowonjezera calcium. Kafukufuku wina adawagwirizanitsa ndi chiopsezo chowonjezeka cha matenda amtima (,).

Ndibwino kuti mutenge calcium yanu kuchokera ku mkaka kapena zakudya zina zomwe zili ndi calcium, monga masamba obiriwira ndi nsomba.

Mayesero angapo olamuliridwa mosavomerezeka awonetsa kuti mkaka umabweretsa thanzi lamafupa azaka zonse.

Mfundo Yofunika Kwambiri

Thanzi la mafupa ndi lovuta, ndipo pali zinthu zambiri zokhudzana ndi moyo zomwe zimasewera.

Zakudya za calcium ndizofunikira kwambiri. Kuti mukhale wathanzi kapena wathanzi, muyenera kupeza calcium yokwanira kuchokera pazakudya zanu.

Muzakudya zamakono, mkaka umapereka gawo lalikulu lazofunikira za calcium ya anthu.

Ngakhale pali zakudya zina zambiri zama calcium zomwe mungasankhe, mkaka ndi chimodzi mwazinthu zabwino kwambiri zomwe mungapeze.