Chithandizo Cholimbitsa Mafupa ndi Ziwalo

Zamkati

• Chakudya
• Zochita zabwino kwambiri

Kulimbitsa mafupa ndi mafupa amalimbikitsidwa kudya zakudya zokhala ndi calcium yambiri ndipo ngakhale mkaka ndi tchizi ndizodziwika bwino, palinso magwero ena a calcium kupatula zopangidwa ndi mkaka, monga masamba obiriwira ngati sipinachi ndi broccoli ndi mtedza ngati mtedza ndi mtedza.

Koma kuwonjezera pa kudya zakudya izi zimalimbikitsidwanso kuchita masewera olimbitsa thupi, koma si masewera olimbitsa thupi omwe akuwonetsedwa chifukwa kuti calcium itengeke ndipo izi zimalimbitsa mafupa, ntchito zomwe zimalimbikitsa kupindika kwa minofu kuyenera kuchitidwa ndendende pamalo pomwe mukufuna kulimbitsa.

Mwachitsanzo, ngati munthuyo akufunika kulimbitsa mafupa amiyendo, ndibwino kuyenda, koma kuthamanga kumakhudza kwambiri, kumakhala kogwira ntchito kwambiri. Komabe, munthuyo akakhala wofooka kwambiri ndipo atha kugwa, kuthamanga sikungakhale njira yabwino kwambiri, chifukwa chake kulimbitsa thupi kapena zolimbitsa thupi ndizoyenera kwambiri.

Chakudya

Ndikofunika kuti muzidya calcium, ngati kuli kotheka, m'zakudya zonse za tsikulo. Kusankha zakudya zokhala ndi calcium ndiyonso njira yabwino yothetsera vuto, koma adotolo amalimbikitsanso kugwiritsa ntchito zakudya zowonjezera calcium ndi vitamini D popewa kapena kuchiza kufooka kwa mafupa.

Zakudya zina zokhala ndi calcium yambiri ndi sardine, tofu, mtedza waku Brazil, nyemba, okra ndi maula. Mutha kuwona kuchuluka kwa calcium muzakudya izi pano.

Mukamadya zakudya izi, simuyenera kumwa khofi, coca-cola kapena kudya chokoleti chifukwa caffeine imatha kusokoneza kuyamwa kwa calcium, chifukwa chake muyenera kudikirira osachepera theka la ola kuti mudzamwe khofi mukadya chakudya cham'mawa kapena chamasana.

Kuphatikiza apo, ndikofunikanso kuwonetsedwa padzuwa m'mawa kwambiri kuti kuwala kwa dzuwa kukhudze khungu, popanga vitamini D yomwe imathandizanso pakulimbitsa mafupa. Poterepa, muyenera 'kupeza dzuwa' popanda mafuta oteteza khungu ku dzuwa kuti musakhale pachiwopsezo chowotcha khungu lanu kapena kutenga khansa yapakhungu, muyenera kukonda nthawi yam'mawa, mpaka 10 koloko kapena masana, pambuyo pa 16.

Zochita zabwino kwambiri

Zochita zabwino zolimbitsa mafupa ndizo zomwe zimapangitsa kuti minyewa ipangidwe koma zomwe zimakhudza fupa, choncho zonse zomwe zili m'madzi monga kusambira, hydrotherapy ndi ma aerobics amadzi sizoyenera kwambiri.

Zochita zolimbitsa thupi monga masewera olimbitsa thupi, kuthamanga pang'ono ndi ma Pilates ndi njira zabwino kwambiri zopangira calcium yam'mafupa kuwapangitsa kukhala olimba. Kuphatikiza apo, amalimbikitsanso mafupa, kupewa zopweteka komanso kusamvana.

Onani zowonjezera chakudya ndi zolimbitsa thupi muvidiyo yathu pansipa: