Zvakanakisa Zvikafu zvine hutano zveMapfupa Akasimba

Zvemukati

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Mafuta omuorivhi anogona kunge achinyanya kuzivikanwa nekuda kwehutano hwemwoyo, asi mafuta emonounsaturated anogona kudzivirira kubva kugomarara rezamu, kuvandudza hutano hwehuropi, uye kukanganisa bvudzi, ganda, uye nzara. Iye zvino, kudya kwemafuta emuorivhi kunogona kuwedzera hutano hwako kune chimwe chikonzero: Zvinoratidzika kubatsira kusimbisa mapfupa, maererano nekuongorora kutsva.

Boka revatsvakurudzi vokuSpain rakaongorora varume 127 vari pakati pemakore 55 ne80. Varume vaidya zvokudya zveMediterranean zvakanatswa nemafuta omuorivhi vakaratidza mwero wepamusoro weosteocalcin muropa ravo, chiratidzo chinozivikanwa chemapfupa akasimba uye ane utano, The Independent inoshuma.

"Kudya kwemafuta emuorivhi kwave kwakanangana nekudzivirira osteoporosis mune yekuyedza uye in vitro modhi," munyori anotungamira José Manuel Fernández-Real, M.D., Ph.D., akadaro muchitauti. "Uku ndiko kuongorora kwekutanga kusingaenzaniswi kunoratidza kuti maorivhi anochengetedza pfupa, zvirinani sekufungidzirwa nekutenderera mamakisi emapfupa, muvanhu."

Pakutanga kutsvagurudza kwakaratidza kuti mafuta omuorivhi anogona kudzivirira kubva kune osteoporosis, sekureva The Independent, uye chirwere chemapfupa chinowanzoitika zvishoma nezvishoma munyika dzeMediterranean zvichienzaniswa nedzimwe nyika dzeEurope.

Izvo zvakati, zvakawanikwa hazvireve hazvo kuti inguva yekuchinjanisa iro girazi remukaka kune akati wandei maspuni emafuta omuorivhi.

"Hazvitsivi calcium uye vhitamini D mukudya," Keith-Thomas Ayoob, chiremba wezvekudya uye purofesa paAlbert Einstein College of Medicine, akaudza ABC News. "Asi kusanganisira zvese zvitatu, uye kugara uchirovedza muviri, zviri kuratidza kuvimbisa senzira yakanakisa yekuona hutano hwakanaka hwemabhonzo."

Mukaka (uye yogati uye chizi) haisi iyo chete nzira yekuchengetedza mafupa ako akasimba. Heano zvimwe zvekudya zvine hutano zvakabatanidzwa kuhutano hwepfupa:

1. Soy: Zvokudya zvesoya zvine mapuroteni-akapfuma, nzira dzisina mukaka dzekuwedzera yako calcium kudya. Wepakati munhu mukuru anoda anenge chiuru chemamirigiramu eichi chikafu chakakosha zuva rega rega. Hafu yekapu inopihwa tofu yakasimbiswa necalcium (kwete mabhurendi ese akagadzirwa nenzira iyi, CookingLight.com inonongedza) ine inosvika makumi maviri neshanu muzana eiyo. Kapu yesoya beans ine 261 milligrams ecalcium, pamwe ne108 milligrams emagnesium.

2. Hove dzine mafuta: Mukaka, chizi, yogati, uye tofu hazvingakuitire zvakanaka pasina dhayiti D rako rezuva nezuva, iro rinobatsira muviri kutora calcium. Vazhinji vanhu vakuru vanoda mazana matanhatu epasi rose mayunitsi (IU) evitamini D zuva rega rega, maererano neNational Institutes of Health. Mawachi matatu emasokie salmon inokwana 450 IU, gaba resardines rine 178 IU, uye maonzi matatu etuna yemumagaba anokwana makumi manomwe IU.

3. Mabhanana: Mabhanana mugodhi wegoridhe we potassium unozivikanwa zvikuru, asi hauwanzo kugadzira rondedzero dzezvekudya zvemapfupa ane hutano. Nekudaro, pa422 milligrams yemuchero wepakati, ivo havafanirwe kufuratirwa.

4. Mbatatisi: Kumwe kutsvagurudza kunoratidza kuti kudya kwe potassium-rich kunogona kupokana nekumwe kuderera kwefutunusi yecalcium kunoonekwa mune zvakajairwa kudya kweWestern. Wepakati munhu mukuru anoda anenge mamirioni mazana mana nemazana manomwe epa potassium pazuva. Imwe yepakati inotapira spud ine ganda ine 542 milligrams uye yepakati mbatatisi chena ine ganda ine 751 milligrams.

5. Maarumondi: Nutswe-semafuta emuorivhi-akapfuma mumafuta ane hutano uye chikamu cheyakajairwa chikafu cheMediterranean, asi chidzidzo chitsva ichi chakawana hukama hwakasimba pakati pemapfupa ane hutano uye chikafu chakakodzwa nemafuta emuorivhi pane chikafu chakakudzwa nenzungu. Rimwe-ounce rinoshandiswa nemaarumondi rine mamirigiramu makumi masere ecalcium, asi zvakare inorongedza angangoita mamirigiramu makumi masere e magnesium, imwe kiyi mutambi wemabhonzo akasimba. Wepakati wevakuru anoda anenge mazana matatu kusvika mazana mana emamirigiramu pazuva, maererano neNIH.

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