Chikafu che osteoporosis: chii chaunofanira kudya uye chii chaunofanira kudzivirira

Zvemukati

• 1. Karusiyamu
• 2. Vitamin D
• 3. Magnesium
• 4. Phosphorus
• Chii chekudzivisa
• Osteoporosis Kudya Menyu

Kudya kweosteoporosis kunofanirwa kuve kwakapfuma mucalcium, inova ndiyo huru inogadzira pfupa uye inogona kuwanikwa muzvikafu zvakaita semukaka, chizi uye yogati, uye vhitamini D, inowanikwa muhove, nyama nemazai, kuwedzera kune vamwe zvicherwa senge magnesium uye phosphorus. Vitamini D inowedzera kunwa kwecalcium uye phosphorus mumatumbu, zvichibatsira kusimbisa mapfupa, kudzivirira uye kurwisa osteoporosis.

Osteoporosis chirwere chisingaperi chisina zviratidzo, chiri kuwanikwa mukuyedzwa kwekudzivirira uye kudzivirira kwehutano huzhinji kana muzviitiko zvekutyoka kwemapfupa kunoitika zvega. Ichi chirwere chinowanzoitika kune vakadzi, kunyanya mushure mekuguma kuenda kumwedzi, uye chinowedzera njodzi yekutyoka kwemapfupa.

Kudyisa osteoporosis kunofanirwa kuitwa uchitungamirirwa nachiremba wezvekudya, kuti ubatsire kurapwa kunoratidzwa nachiremba wemazino kana wezvekurapa. Neichi chikonzero, zvakakosha kuti ubvunze chiremba kuitira kuti bvunzo dzinogona kurairwa kuti uone huwandu hwecalcium uye vhitamini D mumuviri uye, nekudaro, kurapwa kwakakodzera kwazvo kunogona kuratidzwa.

Chikafu chakaringana cheavo vane osteoporosis chinofanira kuve chakasiyana uye chakaringana, chine chikafu chakapfuma mu:

1. Karusiyamu

Calcium yakakosha kusimbisa, kuwedzera kusagadzikana uye kuchengetedza hutano hwemabhonzo, saka kubatsira kudzivirira uye kurwisa osteoporosis, chikafu chine calcium-chakakosha chinofanira kuverengerwa mune chikafu chinosanganisira mukaka nemidziyo yayo, senge chizi uye yogati. Pamusoro pezvigadzirwa zvemukaka, zvinounzawo huwandu hwakanaka hwechikafu checalcium senge sardini, maamondi, salmon, tofu, broccoli, arugula, kare nesipinashi. Tarisa uone izere runyorwa rwecalcium-yakafuma chikafu.

Kuti uvandudze kunwiwa kwe calcium nematumbu, munhu anofanirwa kudzivirira kudya chikafu chine oxalic acid mukuumbwa kwavo, senge sipinashi kana rhubarb, kana zvine phytate, senge gorosi uye mupunga bran, soya, nyemba kana bhinzi, semuenzaniso, sekuderedza calcium kubatwa. Uye zvakare, chikafu chakapfuma mumafuta chinoderedzawo kunwa kwecalcium kubva kuchikafu, uye kudyiwa nezvikafu zvine calcium zvinofanirwa kudzivirirwa.

Kune rimwe divi, chikafu chakapfuma muvhitamini D, chinovandudza kunwiwa kwecalcium neura, izvo zvinobatsira mukusimbisa kwemapfupa uye zvinobatsira pakurapa osteoporosis.

Kazhinji, iyo inokurudzirwa huwandu hwecalcium ndeye 1000 kusvika 1200 mg pazuva kune vanhu vakuru, asi inogona kusiyana zvichienderana nemunhu wega wega, ichida kutungamirirwa nachiremba kana nyanzvi yezvokudya kuti vagadzire kudya kwakaringana uye kwakasarudzika.

Tarisa vhidhiyo neyekudya zvinovaka muviri Tatiana Zanin pane chikafu chine calcium.

2. Vitamin D

Vitamin D yakakosha mukuwedzera kunwa kwecalcium uye phosphorus kubva mudumbu, uye inogona kubatsira mukudzivirira nekurapa osteoporosis.

Chikafu chakapfuma muvhitamini D chinosanganisira hove dzakadai salmon, sardines uye herring, cod chiropa mafuta, mazai nemombe, semuenzaniso. Nekudaro, nzira hombe uye yakanakisa yekugadzira vhitamini D yakakwana yemuviri kushisa zuva nezuva kwemazuva makumi maviri, sezvo mwaranzi yezuva ichikurudzira kugadzirwa kwevhitamini iyi paganda.

Kana vhitamini D mazinga atove akaderera kana kana osteoporosis yatove munzvimbo, chiremba wako anogona kukurudzira zvinowedzerwa zvinoenderana necalcium uye vhitamini D. Ona mabhenefiti ekuwedzera calcium uye vhitamini D ye osteoporosis.

3. Magnesium

Magnesium inokosha mamineral kune hutano uye kusimbisa kwemapfupa, uye inogona kuve shamwari yakanaka mukudzivirira nekurapa osteoporosis.

Ichi chicherwa chiripo mumbeu yemanhanga, sesame, flaxse, chestnuts, maarumondi, nzungu uye oats, semuenzaniso, inoshanda nekushandura vhitamini D kuita kwayo inoshanda, nekuti ipapo chete ndipo painoshanda nemuviri.

Iyo yakakurudzirwa huwandu hwemagnesium pazuva ndeye 310 kusvika 320 mg yevakadzi uye 400 kusvika 420 mg yevarume.

4. Phosphorus

Phosphorus chimwe chicherwa chakakosha kubatsira kusimbisa mapfupa, ichinyanya kubatsira mukudzivirira nekurapa osteoporosis uye inogona kuwanikwa mune zvekudya zvakaita semukaka, chizi uye yogati, nyama, zviyo, mupunga wakasviba, mazai, nzungu nehove.

Nhamba yakakurudzirwa yephosphorus yevakuru ndeye 550 mg pazuva uye kuvandudza kunwa kwephosphorus kubudikidza neura, zvakakosha kudyawo chikafu chakapfuma muvhitamini D.

Chii chekudzivisa

Mune chikafu che osteoporosis, munhu anofanirwa kudzivirira kudya izvo zvinoderedza kunwa kwecalcium mumatumbo kana izvo zvinowedzera kubuda kwayo kuburikidza neitsvo, kuburikidza neweti, senge:

• Munyu uye zvekudya zvine sodiumsenge cubes yenyama, soseji, soseji, ham, chando chakaomeswa chikafu uye chikafu chekutenga;
• Caffeine, varipo mukofi, nhema tii, green tii uye zvinotapira zvinwiwa;
• Oxalic acid uye phytate, iripo muchokoreti, utachiona hwegorosi, nzungu, bhinzi, sipinashi, madomasi uye chard;
• Bhata uye nyama yakakora, nekuti kuwanda kwemafuta akazara kunoderedza kuwedzerwa kwecalcium mumuviri;
• Yakawandisa mapuroteni, iripo kunyanya munyama, hove nehuku.

Kuwedzera kwemapuroteni kunowedzera kubviswa kwecalcium mumugini uye kunogona kudzikisa kunwa kwayo muura, nekuti kazhinji mapuroteni anowanikwa muzvikafu zvine hupfumi musimbi, chicherwa chinokwikwidza calcium kuti inyurwe mumatumbo. Tarisa uone izere runyorwa rwe iron-yakafuma chikafu.

Osteoporosis Kudya Menyu

Iyi tafura inotevera inoratidza muenzaniso wemenyu yemazuva matatu-ekuvandudza osteoporosis:

Nekudaro, chikafu chinogona kudzikamisa kuyamwa kwecalcium, senge nyama nebhinzi, inofanirwa kudyiwa zvakasiyana nezvikafu zvine calcium, kunyanya mukaka uye zvigadzirwa zvemukaka. Ona zvimwe zvitatu zvekusimbisa mapfupa ako.

Uye zvakare, tsika yekurovedza muviri yakakoshawo kwazvo kuchengetedza mapfupa akasimba, dzidza mamwe matipi nekutarisa vhidhiyo: