9 chikafu chinobatsira kusimbisa mapfupa

Zvemukati

• 1. Mukaka uye zvigadzirwa zvemukaka
• 2. zai
• 3. Salmoni
• 4. Mbeu yeflakisi
• 5. Caruru
• 6. Prune
• 7. Miriwo yakasvibira yakasviba
• 8. Mbeu yemanhanga
• 9. Nzungu dzeBrazil
• Nzira ine hutano yekusimbisa mapfupa

Chikafu chinobatsira kusimbisa mapfupa chinosanganisira mashizha e-kuru, sipinashi, kare uye broccoli, pamwe nepurimu nemapuroteni senge mazai, mukaka uye zvigadzirwa zvemukaka, sezvo ivo vakapfuma mucalcium, inova ndiyo huru inogadzira pfupa, uye vhitamini D, iyo inowedzera kuiswa kwecalcium mumatumbo, zvichibatsira kusimbisa mapfupa. Pamusoro peichi chikafu, salmon, flaxseed uye nzungu dzeBrazil ndiwo manyuko akanaka eomega 3, yakakosha mukuvandudza simba repfupa uye kudzikira kwekurasikirwa kwemapfupa.

Kugara uchidya zvekudya izvi kwakakosha kukudziridzwa kwemapfupa evacheche nevana, pamusoro pekubatsira kudzivirira nekubata osteoporosis mune vakadzi vane menopausal nevakweguru. Izvo zvakanaka ndezvekubatanidza kudyiwa kweichi chikafu pamwe nemuitiro weimwe chiitiko chemuviri chinotungamirwa nemudzidzisi wepanyama nekuti kurovedza muviri kwakakosha kusimbisa mapfupa uye kuachengeta akagwinya.

Kudya kwekusimbisa mapfupa kunofanirwa kuve chikamu cheyakadzikama uye ine hutano chikafu, icho chingaitwe nekutungamirwa kweanoistologist kana wezvehutano nenzira yakasarudzika zvinoenderana nezvinodiwa nemunhu mumwe nemumwe.

1. Mukaka uye zvigadzirwa zvemukaka

Iko kunwa kwemukaka uye zvigadzirwa zvemukaka senge yogati kana chizi, semuenzaniso, zvinobatsira kuita kuti mapfupa asimbe, kuwedzera kusagadzikana kwavo uye kuchengetedza hutano hwemabhonzo, sezvo iri sosi yakakosha yecalcium uye magnesium, ayo ari akakosha mamineral ekuvaka mapfupa.

Kune lactose-isingashiviriri kana vegan vanhu, chisarudzo chakanaka checalcium-yakapfuma chikafu is tofu.

2. zai

Zai iri chikafu chakazara kuchengetedza mapfupa akasimba, sezvo riine calcium, magnesium, phosphorus uye vhitamini D, izvo zvakakosha kusimbisa mabhonzo. Magnesium inoshanda nekushandura vhitamini D kuva chimiro chayo chinoshanda, icho chinowedzera kuita kwevhitamini iyi, ichiita calcium nefosiforo zvirinani kunyura neura.

Nekudaro, zvinokurudzirwa kudya zai kanokwana katatu pavhiki, zvirinani zvakabikwa kana zvakakangwa mumvura, kudzivirira kuwedzera huwandu hwemafuta uye cholesterol.

3. Salmoni

Salmon ihove yakafuma mu omega 3 uye vhitamini D iyo inobatsira kuwedzera kunwiwa kwecalcium uye phosphorus kubva mudumbu, ayo ari akakosha mamineral ekuwedzera kuwedzera kwefupa nekusimbisa mapfupa. Kuti uwane iyi bhenefiti, unogona kutora iyi hove yakagochwa, yekuputa, yakakwenenzverwa kana yakakangwa kanokwana katatu pasvondo.

4. Mbeu yeflakisi

Yakabikwa ndiyo yakapfuma sosi sosi ye omega 3 yakakosha kubatsira kudzikisa kurasikirwa kwemapfupa. Pamusoro pezvo, mbeu iyi zvakare yakapfuma mucalcium uye magnesium, iyo inobatsira kusimudzira kusimbisa kwemapfupa uye inogona kudyiwa mune yegoridhe nebrown flaxseed, uye zvakakosha kupwanya mbeu isati yadyiwa, sezvo iyo yose flaxseed isina kugayiwa. ura.

Nzira yakanaka yekusanganisa maflakisi mukudya kwako ndeyokuiwedzera kumasaradhi, majusi, mavitamini, yogati uye mapundu echingwa, makeke kana mafufu, semuenzaniso.

5. Caruru

Mashizha eCaruru akapfuma kwazvo mucalcium uye, nekudaro, chikafu chakakosha kuita kuti chimiro chemabhonzo chisimbe, kudzivirira mamiriro eosteoporosis uye kazhinji kutsemuka. Miriwo inonhuhwirira iyi, ine munuhwi unonaka, inogona kuwedzerwa mumidziyo yakasiyana senge masaladi, madhishi akajairwa, mapani, makeke uye chingwa. Tarisa uone kuti ungagadzirira sei chikafu chine hutano necaruru.

6. Prune

Iyo prune, pamusoro pekuve yakapfuma kwazvo mucalcium, ine kemikari zvinhu zvinodzivirira zvakasikwa kudzoreredza kwepfupa, zvichidzivirira kurasikirwa kweiyo pfupa kuwanda. Kuti uwane izvi mabhenefiti, iwe unofanirwa kudya 5 kusvika ku6 prunes pazuva, ichiita sarudzo yakanaka yedhizeti kana chisvusvuro.

7. Miriwo yakasvibira yakasviba

Miti yakasvibira yakasvibira senge broccoli, arugula, kare nesipinachi zvakapfuma mucalcium inova iyo mineral yakawanda mumapfupa uye, nekudaro, inobatsira mukuvaka bone bone kukurudzira kusimudzira kwemapfupa. Sarudzo yakanaka yekuwedzera kudyiwa kwemuriwo uyu kuudya mumasadza, masobho kana kuwedzera mashizha egirini mumajusi kana mavitamini, semuenzaniso.

8. Mbeu yemanhanga

Nekuti yakafuma mune magnesium uye zinc, mbeu yemanhanga ishamwari yakakosha mukusimbisa mapfupa, sezvo zvicherwa izvi zvichibatsira kushandura vhitamini D kuva chimiro chayo, ichibvumira vhitamini iyi kuwedzera kunwiwa kwecalcium uye phosphorus nemuviri. Nenzira iyi, mbeu iyi inobatsira kusimbisa nekuchengetedza mapfupa ane hutano.

Nzira yakanaka yekuwedzera kudyiwa kwemhanga mhodzi mukudya kwako ndeyekuidya yakakangwa, yakabikwa kana yakashambiswa, muchimiro cheupfu mumakeke nechingwa kana mumavhitamini kana majusi, semuenzaniso.

9. Nzungu dzeBrazil

Iyo nati yeBrazil yakapfuma mu omega 3 uye calcium iyo inobatsira kudzikisa kurasikirwa kwemapfupa uye kuwedzera mapfupa, kuchengetedza hutano hwakanaka hwebfupa. Kuti uwane izvi mabhenefiti, unogona kutora mauniti maviri eBrazil nzungu pazuva rekudya kwekuseni kana tudyo.

Nzira ine hutano yekusimbisa mapfupa

Iyo yakanaka saladhi nzira kune avo vanofanirwa kusimbisa mapfupa avo isaladhi ine mashizha ecaruru, michero uye zai rakabikwa. Iyi yekubheka ine yakanaka dosi yecalcium, vitamini D uye mapuroteni, ichiita chikafu chakaringana.

Zvinoshandiswa

• Lettuce mashizha
• Kuru mashizha kana sipinashi mashizha
• Broccoli (isina kubikwa)
• 1 prune zvakagadzirwa zvakanaka
• 2 mazai akabikwa
• Miti inonhuhwirira yemwaka

Kugadzirira modhi

Isa zvese zvinoshandiswa mumudziyo wesaladi uye mwaka nemiti inonhuhwirira, senge oregano, basil uye thyme, semuenzaniso, kana mwaka nemusanganiswa wemafuta emuorivhi uye madonhwe emonimu.

Tarisa vhidhiyo neyekudya zvinovaka muviri Tatiana Zanin nedzimwe sarudzo dzekudya kusimbisa mapfupa: