Ukutya oku-9 okunceda ukomeleza amathambo

Umxholo

• 1. Ubisi kunye neemveliso zobisi
• 2. Iqanda
• 3. Isalmon
• 4. Imbewu yeflakisi
• 5. ICaruru
• 6. Prune
• 7. Imifuno eluhlaza eluhlaza
• 8. Imbewu yethanga
• 9. Amantongomane eBrazil
• Iresiphi esempilweni ukomeleza amathambo

Ukutya okunceda ukomeleza amathambo kubandakanya amagqabi e-kuru, isipinatshi, i-kale kunye ne-broccoli, kunye neeprune kunye neeproteni ezinje ngamaqanda, ubisi kunye neemveliso zobisi, njengoko zityebile kwi-calcium, eyona minerali iphambili eyakha ithambo, kunye nevithamini D, oko kwandisa ukufunxeka calcium emathunjini, ukunceda ukomeleza amathambo. Ukongeza koku kutya, isalmon, iflakisi kunye namandongomane eBrazil yimithombo elungileyo ye-omega 3, ebalulekileyo ekuphuculeni ukomelela kwethambo kunye nokunciphisa ukulahleka kwethambo.

Ukusetyenziswa rhoqo koku kutya kubalulekile ekukhuleni kwethambo kweentsana nasebantwaneni, ukongeza ekuncedeni ukuthintela nokunyanga i-osteoporosis kwabasetyhini nabasetyhini abadala. Eyona nto ifanelekileyo kukudibanisa ukusetyenziswa koku kutya kunye nokuziqhelanisa nomsebenzi othile okhokelwa ngutitshala womzimba kuba umthambo ubalulekile ukomeleza amathambo kwaye uwagcine esempilweni.

Indlela otya ngayo ukomeleza amathambo kufuneka ibeyinxalenye yokutya okunezondlo okusempilweni, okunokwenziwa ngokukhokelwa yingcali yesondlo okanye isondlo ngendlela eyahlukileyo ngokweemfuno zomntu ngamnye.

1. Ubisi kunye neemveliso zobisi

Ukusetyenziswa kobisi kunye neemveliso zobisi ezinje ngeyogathi okanye itshizi, umzekelo, kunceda ekwenzeni amathambo omelele, ekonyusa ukuxhathisa kwawo kunye nokugcina impilo yethambo, njengoko ingumthombo obalulekileyo wecalcium kunye nemagniziyam, eziyiminerali eziyimfuneko ekwakheni ubunzima bamathambo.

Kubantu abanganyamezelani ne-lactose okanye i-vegan, ukhetho olufanelekileyo lokutya okune-calcium eninzi yi-tofu.

2. Iqanda

Iqanda kukutya okupheleleyo ukugcina amathambo esempilweni, njengoko ityebile kwi-calcium, i-magnesium, i-phosphorus kunye ne-vitamin D, eziyimfuneko ukomeleza amathambo. Isenzo seMagnesium ngokuguqula ivithamin D ibe yimo yayo esebenzayo, eyonyusa isenzo sale vithamini, isenza i-calcium kunye ne-phosphorus ngcono ifunxwe ngamathumbu.

Yiyo loo nto kucetyiswa ukuba utye iqanda ubuncinci kathathu ngeveki, ngokukhethekileyo kuphekiwe okanye kuthosiwe emanzini, ukuthintela ukonyusa inani lamafutha kunye necholesterol.

3. Isalmon

I-Salmon yintlanzi etyebile kwi-omega 3 kunye ne-vitamin D encedisa ekwandiseni ukufunxeka kwe-calcium kunye ne-phosphorus emathunjini, eziyimfuneko yezimbiwa zokwandisa uxinano lwamathambo kunye nokomeleza amathambo. Ukufumana esi sibonelelo, ungayitya le ntlanzi ebosiweyo, etshayiweyo, eyosiweyo okanye egcadiweyo kathathu ngeveki.

4. Imbewu yeflakisi

Iflakisi ngowona mthombo ucebileyo wesityalo se-omega 3 ebalulekileyo ukunceda ukunciphisa ukulahleka kwethambo. Ukongeza, le mbewu ikwacebile ngecalcium kunye nemagniziyam, enceda ukukhuthaza ukomelela kwethambo kwaye inokudliwa kwigolide nakwimfama neflakisi, kwaye kubalulekile ukuyityumza imbewu ngaphambi kokuba uyitye, njengoko yonke iflakisi ingetyiswanga. amathumbu.

Indlela elungileyo yokufaka iflakisi ekudleni kwakho kukongeza kwiisaladi, iijusi, iivithamini, iyogathi kunye neentlama zezonka, iikeyiki okanye iimvuthuluka, umzekelo.

5. ICaruru

Amagqabi eCaruru atyebile kakhulu nge-calcium kwaye, ke ngoko, kukutya okungafunekiyo ukugcina ulwakhiwo lwethambo lomelele, kuthintela iimeko ze-osteoporosis kunye nokwaphuka rhoqo. Le mifuno inevumba elimnandi, inevumba elimnandi, inokongezwa kwizitya ezahlukeneyo ezifana neesaladi, izitya eziqhelekileyo, iikeyiki, iikeyiki kunye nezonka. Jonga ukuba ungayilungisa njani iresiphi esempilweni ngecaruru.

6. Prune

I-prune, ukongeza ekubeni sisityebi kakhulu kwi-calcium, inezinto zeekhemikhali ezithintela ukubuyiswa kwakhona kwethambo kwendalo, kuthintela ukulahleka kobunzima bethambo. Ukufumana ezi zibonelelo, kuya kufuneka utye iiprune ezi-5 ukuya kwezi-6 ngosuku, okwenza ukuba ibe yeyona ndlela ifanelekileyo yokwenza idessert okanye isidlo sakusasa.

7. Imifuno eluhlaza eluhlaza

Imifuno eluhlaza emnyama efana ne-broccoli, i-arugula, i-kale kunye nesipinatshi zityebile kwi-calcium eyona minerali iphambili emathanjeni kwaye, ke, inceda ekwakheni ubunzima bethambo ekukhuthazeni ukomeleza amathambo. Indlela elungileyo yokwandisa ukusetyenziswa kwale mifuno kukuyitya kwisaladi, isuphu okanye ukongeza amagqabi aluhlaza kwiijusi okanye iivithamini, umzekelo.

8. Imbewu yethanga

Ngenxa yokuba ityebile nge-magnesium ne-zinc, imbewu yethanga ibaluleke kakhulu ekuqiniseni amathambo, njengoko ezi zimbiwa zinceda ukuguqula ivithamin D kwifom yayo esebenzayo, ivumela le vithamini ukuba inyuse ukufunxwa kwe calcium kunye ne phosphorus ngumzimba. Ngale ndlela, le mbewu inceda ukomeleza kunye nokugcina amathambo asempilweni.

Indlela elungileyo yokwandisa ukusetyenziswa kwembewu yethanga ekutyeni kwakho kukuyitya igcadiwe, ibilisiwe okanye igalelwe i-toasted, ngohlobo lomgubo kwiikeyiki nezonka okanye kwiivithamini okanye iijusi, umzekelo.

9. Amantongomane eBrazil

I-nut yaseBrazil ityebile kwi-omega 3 kunye ne-calcium enceda ukunciphisa ukulahleka kwethambo kunye nokwandisa ubunzima bethambo, ukugcina ukwakheka kwethambo okunempilo. Ukufumana ezi zibonelelo, ungatya iiyunithi ezimbini zamantongomane eBrazil ngosuku kwisidlo sakusasa okanye kwi-snack.

Iresiphi esempilweni ukomeleza amathambo

Iresiphi elungileyo yesaladi kwabo bafuna ukomeleza amathambo abo yisaladi enamagqabi e-caruru, iprimon kunye neqanda elibilisiweyo. Le recipe iqulethe idosi elungileyo yecalcium, ivithamin D kunye neeproteni, ukuyenza isidlo esifanelekileyo.

Izithako

• Amagqabi elettuce
• Amagqabi eKuru okanye amagqabi esipinatshi
• Broccoli (engaphekwanga)
• I-1 prune etyunwe kakuhle
• 2 amaqanda abilisiweyo
• Imifuno enencasa yokwenza isinongo

Imowudi yokulungiselela

Beka zonke izithako kwisitya sesaladi kunye nexesha kunye namayeza anuka kamnandi, anje nge-oregano, ibasil kunye neethyme, umzekelo, okanye ixesha lonyaka ngomxube weoyile yomnquma kunye namathontsi emonti.

Bukela ividiyo kunye nengcali yesondlo uTatiana Zanin nezinye iindlela zokutya ukomeleza amathambo: