5 nzira dzekugadzirisa mishonga ye osteoporosis

Zvemukati

• 1.Papaya Smoothie ine yogati
• 2. Cashew muto
• 3. Cranberry muto
• 4. Papaya Smoothie ine sesame
• 5. Watercress muto uye mbiriso yemubiki

Dzimwe sarudzo hombe dzemishonga yekumba ye osteoporosis mavitamini nemajusi zvakagadzirwa nemichero yakafuma mucalcium yakadai secashew, bheribheri kana papaya.

Osteoporosis chirwere chisingaperi uye chinokanganisa chinokanganisa mapfupa, zvakajairika kuoneka mushure mekuguma kuenda kumwedzi uye zviratidzo zvayo zvikuru marwadzo mumapfupa, kuderera kukwirira uye kunyangwe kuoneka kwekutsemuka kunogona kuitika kunyangwe nekudonha kushoma. Dzidza zvakawanda nezve chirwere uye nei chichiitika.

Kunyangwe zvisingakurudzirwe kushandisa chete aya akagadzirwa mapipi ekurapa osteoporosis, iwo akanakisa ekurapa anobatsira.

1.Papaya Smoothie ine yogati

Mushonga wakanaka wepamba osteoporosis iorenji uye papaya vhitamini nekuti yakafuma mu calcium uye vhitamini D ayo akakosha zvinovaka muviri muhutano hwemabhonzo. Orange nepapaya zviri pakati pemichero mishoma ine huwandu hwakawanda hwecalcium.

Zvinoshandiswa

• 1 yogati yakasimbiswa ne vitamini D;
• 1 chidimbu chiduku chepapa chakachekwa (30g);
• hafu yegirazi yemuto weorenji;

Kugadzirira modhi

Rova izvo zvinoshandiswa mu blender uye wozonwa.

Vitamini iyi ine faibha yakawanda uye nekudaro inogona kuve neremarara.

2. Cashew muto

Muto wecashew wakanaka kune osteoporosis nekuti uyu muchero une calcium yakawanda, iyo inobatsira kusimbisa mapfupa.

Zvinoshandiswa

• 3 cashews;
• 400 ml yemvura;
• shuga tsvuku kuravira.

Kugadzirira modhi

Rova zvese mu blender wozonwa.

3. Cranberry muto

Cranberry muto zvakare wakanakira osteoporosis nekuti zvakare yakafuma mucalcium, iyo inobatsira kuchengetedza mabhonzo nemeno.

Zvinoshandiswa

• 200 g yeblackberry.

Kugadzirira modhi

Darika iwo mablackberries kuburikidza neiyo centrifuge uye unwe juzi ipapo ipapo mushure. Kana iwe ukaona kuti kuwiriranwa kwejusi kwanyanya, wedzera ½ mukombe wemvura uye fambisa zvakanaka.

Kunze kwekudzivirira osteoporosis, mabheribheri ane hupfumi mu beta-carotene uye vhitamini A uye C, kudzivirira kukwegura nguva isati yakwana uye nekupa hutano hwakanaka ganda nemvere.

4. Papaya Smoothie ine sesame

Imwe mhinduro yakanakisa inogadzirwa pamba kudzivirira osteoporosis ndeye papaya vhitamini ine sesame, sezvo zvese zvinhu zvinopa calcium kumuviri. Uye zvakare, sesame inopa omega 3, iyo, zvinoenderana nedzimwe ongororo, inogona kuve nemhedzisiro pane hutano hwepfupa.

Zvinoshandiswa

• 2 tablespoons yesesame;
• 200 mg papaya;
• ½ l remvura nehuchi kuravira.

Kugadzirira modhi

Rova zvese mu blender kusvikira wawana musanganiswa wakafanana. Kuti uve nechokwadi chese mabhenefiti eiri vhitamini, zvinokurudzirwa kunwa magirazi maviri eiyi mishonga yemumba mazuva ese.

5. Watercress muto uye mbiriso yemubiki

Watercress nemaorenji ndiwo manyuko akanakisa eecalcium, zvisinei hazvo ikasanganiswa nembiriso yedoro, muto une kukosha kwakanyanya kwehutano, sezvo ichitanga kuve isina hupfumi hwecalcium chete asi nezvimwe zvicherwa zvakakosha pakusimbisa mapfupa, senge phosphorus uye magnesium, kubatsira kudzivirira osteoporosis.

Zvinoshandiswa

• 2 matavi emvura.
• 200 mL yemuto weorenji;
• 1 tablespoon ye mbiriso yewavha.

Kugadzirira modhi

Iroya zvese zvinoshandiswa mu blender uye wozonwa.

Pamusoro pechikafu, iko kurovedza muviri kwakakoshawo kwazvo kuti uone kupinda kwecalcium mumapfupa, dzidza mamwe matipi muvhidhiyo inotevera kuti mapfupa ako agare akasimba: