10 Zvikafu Zvinovaka Mapfupa Akasimba

Zvemukati

• 1. Rima, mashizha ane mashizha
• 2. Salmoni
• 3. Tuna
• 4. Catfish
• 5. Almond ruomba
• 6. Cheese
• 7. Yogati
• 8. Mazai
• 9. Broccoli
• 10. Ko mukaka?
• Dzimwe nzira dzekuvandudza hutano hwepfupa

Nutrients yehutano hwepfupa

Zvakawanda zvinovaka muviri zvinobatanidzwa mukuchengetedza mapfupa akagwinya. Calcium uye vhitamini D ndizvo zviviri zvakakosha.

Karusiyamu chinhu chicherwa chakakosha kuti muviri wako ushande zvakanaka uye unochengetwa mumapfupa ako. Muviri wako unoda vhitamini D kutora calcium. Kusawana calcium yakakwana mukudya kwako kunogona kutungamira kune asina kusimba, mapfupa anopwanyika ayo anowanzo tenderera kutsemuka uye chirwere.

Vitamin K, vitamini C, magnesium, uye phosphorus ndemamwe makemikari akakosha ehutano hwepfupa.

1. Rima, mashizha ane mashizha

Rima, mashizha ane mashizha, senge kare, arugula, watercress, uye collard midhi, ingangove akanakisa nondairy sosi ye calcium. Iyi magidhi zvakare akakwirira mu magnesium, iyo inobatsira kuchengetedza pfupa kutendeseka, uye vhitamini K, iyo inodikanwa kune bone metabolism.

Kunyangwe sipinashi ichiwanzo kuverengerwa muboka iri, iine oxalic acid, izvo zvinoita kuti muviri wemunhu usakwanise kutora calcium yayo.

2. Salmoni

Zuva nderatinonyanya kuwana vhitamini D. Zvisinei, kudya hove dzakakora salmon ndiyo imwe nzira huru yekuwana vhitamini D.

Sekureva kweNational Institutes of Health (NIH), imwe-ounce inoshumirwa salmon ichakupa 447 epasi rose mayunitsi (IU) evitamini D. Izvo zvinokurudzirwa kudya kwevhitamini D ndeye 400 IU zuva nezuva.

Salmon yemumagaba inosanganisira iwo manyoro (anodyiwa) mapfupa ehove, zvichireva kuti akatakurwa necalcium.

3. Tuna

Tuna imwe hove ine mafuta yakatakurwa nehutano hwakanaka vhitamini D. Ino zvakare ine huwandu hwakawanda hwehumwe hutano hunobatsira senge potasium, magnesium, uye omega-3 fatty acids. Uye nekuti inouya yakakonzerwa, zviri nyore kuwana, zviri nyore pachikwama, uye yakapusa kuwedzera kuchikafu chako.

4. Catfish

Tichiri pahove, haugone kukanganisa nekatfish. Iyo ingangove iri isingadhuri mhando dzakasiyana dzehove, uye zvakare ndeimwe yepamusoro muvhitamini D, iine.

5. Almond ruomba

Pamiti yese yemiti iwe yaunowana pachitoro, maamondi ane huwandu hwakanyanya hwecalcium pakushanda. Iwe unogona kuwana iwo akafanana calcium mabhenefiti mune bhotela fomu. Sebhonasi, almond butter haina cholesterol uye yakaderera mumafuta uye yakakwira mupuroteni kupfuura nzungu ruomba.

6. Cheese

Zviri nyore zvakapusa: Cheese inogadzirwa nemukaka. Mukaka une calcium yakawanda. Ergo, chizi ine calcium yakawanda.

Nemhando dzakasiyana siyana kusarudza kubva, mozzarella inonyanya kukwirira mu calcium. Kuti uwane sarudzo ine hutano, edza chizi yakagadzirwa kubva pamukaka wakasviba.

7. Yogati

Yogati chigadzirwa chekare chekugadzira, chakatangira kumashure kusvika 2000 BC Nekuda kwegadziriro yeyogati, ichi chikafu chekudya chaicho chine zvakanyanya zvimwe calcium kupfuura mukaka wawakagadzirwa. Imwe 8-ounce inoshandiswa yeiyo yakaderera-mafuta yogati inopa izere makumi mana neshanu muzana muzana yezuva nezuva calcium yenyu inoda, maererano neNIH.

8. Mazai

Nhau dzakanaka kune vanofarira zvekudya zvemangwanani: Mazai ane huwandu hwakawanda hwevhitamini D uye anogona kusimudzira hutano hwemabhonzo. Vitamin D inowanikwa mumazai chete, saka kana ukajaira kudya mazai machena machena, uchafanirwa kutora vhitamini D yako kumwe kunhu.

Chimwe chinhu chamangwanani, muto weorenji, inowanzo simbiswa ne vitamini D uye calcium.

9. Broccoli

Pane ese masosiiry nondairy masosi e calcium kunze uko, broccoli yechipiri kune yakasviba, mashizha ane mashizha. Uye broccoli haingori chete ine hutano-mapfupa - iyo yakanakisa sosi yevhitamini C, faibha, uye zvinovaka muviri zvine kenza-yekurwisa zvivakwa.

10. Ko mukaka?

Saka, ko mukaka?

Imwe kapu yemukaka ine 30 muzana yecalcium yaunoda zuva nezuva, maererano neNIH. Pamusoro pezvo, mukaka uyo unotengeswa muzvitoro unowanzo simbiswa ne vhitamini D, uchiuita huviri-whammy kana zvasvika kuhutano hwepfupa.

Nekudaro, kwave nekumwe kufungidzira kuti mukaka unogona kunyatso bvisa mapfupa ezvakakosha zvinovaka muviri. A yakaratidza kuti pakanga pasina kuwirirana pakati pemukaka unoshandiswa mukati memakore ekuyaruka uye kudzikira kwenjodzi yekutyoka kwehudyu muvakuru vakuru.

Nekudaro, imwe 2011 meta-ongororo yezvikwata zvevadzidzi yakaratidza kusabatana pakati pemukaka wekudya uye kuputika kwehudyu muvakadzi, asi yakataura zvimwe dhata dzaifanira kuitwa pavarume.

Tsvagiridzo yakavhenganiswa uye zvimwe zvidzidzo zvinofanirwa kuitwa kuti uwane mhinduro yekongiri.

Dzimwe nzira dzekuvandudza hutano hwepfupa

Sezvo iwe paunenge uchikwegura, muviri wako ucharamba uchida calcium, vhitamini D, uye zvimwe zvinovaka muviri kuti mapfupa ako arambe akasimba uye akaomarara. Kuwana zvakakwana mapfupa-anotsigira zvinovaka muviri mukudya kwako ndicho chinhu chakanyanya kukosha chaungaite kuti ugare wakasimba uye uine hutano.

Asi handicho chete chinhu iwe chaunga - kana unofanirwa - kuita. Tarisa uone aya gumi matipi ekuwedzera simba repfupa, uye verenga nezve idzi nomwe dzinozivikanwa osteoporosis ngano kuti iwe ugone kuziviswa zviri nani nezvehutano hwako hwepfupa.