Njira zisanu zothandizila kunyumba zothetsera kufooka kwa mafupa

Zamkati

• 1. Papaya smoothie ndi yogurt
• 2. Msuzi wamasamba
• 3. Madzi a kiranberi
• 4. Papaya smoothie ndi sesame
• 5. Madzi a Watercress ndi yisiti wofulula moŵa

Njira zina zabwino zochiritsira kufooka kwa mafupa ndi mavitamini ndi timadziti tomwe timakonzedwa ndi zipatso zokhala ndi calcium yambiri monga cashew, mabulosi akuda kapena papaya.

Osteoporosis ndi matenda osachiritsika komanso otupa omwe amakhudza mafupa, ndizofala kwambiri kuwonekera pambuyo pa kusintha kwa thupi ndipo zizindikilo zake zazikulu ndizopweteka m'mafupa, kuchepa kutalika komanso mawonekedwe am'mafupa omwe amatha kuchitika ngakhale atagwa pang'ono. Dziwani zambiri za matendawa komanso chifukwa chake zimachitika.

Ngakhale sikulimbikitsidwa kuti mugwiritse ntchito maphikidwe okhaokha kuti muchiritse kufooka kwa mafupa, ndi njira yabwino yothandizira.

1. Papaya smoothie ndi yogurt

Njira yabwino yothetsera kufooka kwa mafupa ndi mavitamini a lalanje ndi papaya chifukwa ali ndi calcium ndi vitamini D wochuluka womwe ndi michere yofunikira mthupi la mafupa. Orange ndi papaya ndi zina mwa zipatso zochepa zomwe zimakhala ndi calcium yambiri.

Zosakaniza

• 1 yogurt yopindulitsa ndi vitamini D;
• Kagawo kakang'ono kamodzi ka papaya wodulidwa (30g);
• theka chikho cha madzi lalanje;

Kukonzekera akafuna

Ikani zosakaniza mu blender ndikumwa.

Vitamini uyu ali ndi ulusi wambiri chifukwa chake amathanso kukhala ndi mankhwala ofewetsa tuvi tolimba.

2. Msuzi wamasamba

Madzi a nkhono ndi abwino kwa kufooka kwa mafupa chifukwa chipatso ichi chimakhala ndi calcium, yomwe imathandiza kulimbitsa mafupa.

Zosakaniza

• Zolemba 3;
• 400 ml ya madzi;
• shuga wofiirira kuti alawe.

Kukonzekera akafuna

Menya chilichonse mu blender ndikumwa.

3. Madzi a kiranberi

Madzi a kiranberi amathandizanso kufooka kwa mafupa chifukwa amakhalanso ndi calcium, yomwe imathandiza kuteteza mafupa ndi mano.

Zosakaniza

• 200 g mabulosi akutchire.

Kukonzekera akafuna

Dutsani mabulosi akuda kudzera mu centrifuge ndikumwa madziwo nthawi yomweyo. Mukawona kuti kusasintha kwa madziwo kwakhala kochuluka kwambiri, onjezerani ½ chikho cha madzi ndikuyambitsa bwino.

Kuphatikiza pa kupewa kufooka kwa mafupa, mabulosi akuda amakhala ndi beta-carotene ndi vitamini A ndi C, kupewa kukalamba msanga komanso kupereka khungu ndi tsitsi labwino.

4. Papaya smoothie ndi sesame

Njira inanso yabwino yopezeka kunyumba yopewera kufooka kwa mafupa ndi vitamini wa papaya wokhala ndi zitsamba, chifukwa zonse zomwe zimapatsa calcium calcium m'thupi. Kuphatikiza apo, zitsamba zimapereka omega 3, yomwe, malinga ndi kafukufuku wina, imatha kukhala ndi zotsatira zabwino pa thanzi la mafupa.

Zosakaniza

• Supuni 2 za sesame;
• 200 mg wa papaya;
• ½ l madzi ndi uchi kulawa.

Kukonzekera akafuna

Menyani chilichonse mu blender mpaka mutapeza chisakanizo chofanana. Kuti muwonetsetse zabwino zonse za mavitaminiwa, tikulimbikitsidwa kuti timamwe magalasi awiri a izi kunyumba tsiku lililonse

5. Madzi a Watercress ndi yisiti wofulula moŵa

Watercress ndi malalanje ndi magwero abwino kwambiri a calcium, komabe akaphatikizidwa ndi yisiti ya mowa, madziwo amakhala ndi thanzi labwino, popeza amayamba kukhala ndi calcium yokha komanso mchere wina womwe ndi wofunikira pakulimbitsa mafupa, monga phosphorous ndi magnesium, kuthandiza kupewa kufooka kwa mafupa.

Zosakaniza

• Nthambi ziwiri zamadzi;
• 200 mL wa madzi a lalanje;
• Supuni 1 ya yisiti ya brewer.

Kukonzekera akafuna

Ikani zonse zosakaniza mu blender ndikumwa.

Kuphatikiza pa chakudya, kuchita masewera olimbitsa thupi ndikofunikanso kwambiri kuti calcium ilowe m'mafupa, phunzirani maupangiri ena muvidiyo yotsatirayi kuti mafupa anu akhale olimba nthawi zonse: