Ukutya kwe-osteoporosis: ukutya kunye nokuthintela

Umxholo

• 1. Ikhalsiyam
• 2. Uvithamini D
• 3. Magnesium
• 4. Iphosphorus
• Yintoni ekufuneka uyiphephe
• Imenyu yokutya kwamathambo

Ukutya kwe-osteoporosis kufuneka kutyebile kwi-calcium, eyona minerali iphambili yokwenza amathambo kwaye inokufumaneka kukutya okunje ngobisi, itshizi kunye neyogathi, kunye nevithamin D, ekhoyo kwintlanzi, inyama kunye namaqanda, ukongeza kwezinye izimbiwa ezinje ngemagniziyam kunye nefosforasi. Vitamin D kwandisa ukufunxeka calcium kunye phosphorus emathunjini, ukunceda ukomeleza amathambo, ukuthintela kunye nokulwa kwamathambo.

I-Osteoporosis sisifo esinganyangekiyo esingenazo iimpawu, ukufunyanwa kuvavanyo lolawulo kunye nokuthintela impilo ngokubanzi okanye kwimeko zokuphuka kwethambo ezenzeka ngokuzenzekelayo. Esi sifo sixhaphake kakhulu kwabasetyhini, ngakumbi emva kokuyeka ukuya exesheni, kwaye sonyusa umngcipheko wokuqhekeka kwethambo.

Ukondla i-osteoporosis kufuneka kwenziwe phantsi kwesikhokelo sengcali yesondlo, ukuncedisa unyango oluboniswe ngugqirha wamathambo okanye ngugqirha oqhelekileyo. Ngesi sizathu, kubalulekile ukuba ubonane nogqirha ukuze uvavanyo lunokuyalelwa ukuba kuchongwe amanqanaba e-calcium kunye nevithamin D emzimbeni kwaye, yiyo loo nto, olona nyango lufanelekileyo lunokuboniswa.

Ukutya okwaneleyo kwabo bane-osteoporosis kufuneka kungafani kwaye kulungelelaniswe, okuqulathe ukutya okunotye:

1. Ikhalsiyam

I-calcium ibalulekile ukomeleza, ukonyusa ukunganyangeki kunye nokugcina impilo yethambo, ke ukunceda ukuthintela kunye nokulwa i-osteoporosis, ukutya okune-calcium kufuneka kufakwe kukutya okubandakanya ubisi kunye nezinye izinto ezivela kulo, ezifana netshizi neeyogathi. Ukongeza kwiimveliso zobisi, zikwazisa izixa ezifanelekileyo zokutya kwecalcium ezinje ngesardard, iiamangile, isalmon, itofu, ibroccoli, iarugula, i-kale kunye nespinatshi. Jonga uluhlu olupheleleyo lokutya okune-calcium.

Ukuphucula ukufakwa kwe-calcium emathunjini, umntu kufuneka aphephe ukutya ukutya okuqukethe i-oxalic acid ekubunjweni kwayo, njengesipinashi okanye i-rhubarb, okanye equlethe i-phytate, njengengqolowa kunye ne-rice bran, iimbotyi zesoya, iilenti okanye iimbotyi, umzekelo, njengokunciphisa ukufakwa kwecalcium. Ukongeza, ukutya okunotyebileyo kumanqatha kunciphisa ukufunxeka kwecalcium ekudleni, kunye nokusetyenziswa kokutya okune-calcium eninzi kufuneka kuthintelwe.

Kwelinye icala, ukutya okunotye vithamini D, kuphucula ukufunxeka kwe-calcium ngamathumbu, kunceda ekomelezeni amathambo kwaye kunceda kunyango lwe-osteoporosis.

Ngokubanzi, inani elicetyiswayo le-calcium yi-1000 ukuya kwi-1200 mg ngemini kubantu abadala, kodwa inokwahluka ngokomntu ngamnye, efuna ukhokelo kugqirha okanye kwisondlo ukwenza ukutya okunokulinganisela kunye nokuzenzela.

Bukela ividiyo kunye nengcali yesondlo uTatiana Zanin ngokutya okune-calcium eninzi:

2. Uvithamini D

I-Vitamin D ibalulekile ekwandiseni ukufunxeka kwe-calcium kunye ne-phosphorus emathunjini, kwaye inokunceda kuthintelo kunye nonyango lwe-osteoporosis.

Ukutya okunotye ivithamin D kubandakanya iintlanzi ezifana nesalmon, isardadi kunye neherring, ioyile yesibindi, amaqanda kunye nenyama yenkomo, umzekelo. Nangona kunjalo, eyona ndlela inkulu kunye neyona ilungileyo yokuvelisa ivithamin D eyaneleyo emzimbeni kukuthambisa ilanga mihla le kangangemizuzu engama-20, njengoko imitha yelanga ikhuthaza imveliso yale vithamini eluswini.

Ukuba amanqanaba e-vitamin D sele ephantsi okanye xa i-osteoporosis sele ikhona, ugqirha wakho unokuncoma izongezelelo ngokusekelwe kwi-calcium kunye ne-vitamin D. Bona izibonelelo zokuncedisa i-calcium kunye ne-vitamin D ye-osteoporosis.

3. Magnesium

I-Magnesium yinto yezimbiwa ebalulekileyo kwezempilo nasekuqiniseni amathambo, kwaye inokuba lihlakani elilungileyo kuthintelo kunye nonyango lwe-osteoporosis.

Le minerali ikhona kwimbewu yethanga, isesame, iflakisi, isifuba, iiamangile, amandongomane kunye ne-oats, umzekelo, isebenza ngokuguqula ivithamin D ibe yimo yayo esebenzayo, kuba kuphela emva koko iya kusebenza kakuhle emzimbeni.

Inani elinconywayo le-magnesium ngosuku ngama-310 ukuya kuma-320 mg kubafazi kunye ne-400 ukuya kwi-420 mg yamadoda.

4. Iphosphorus

I-Phosphorus yenye yezimbiwa ebalulekileyo ukunceda ukomeleza amathambo, ukuba luncedo kakhulu kuthintelo kunye nonyango lwe-osteoporosis kwaye inokufumaneka ekutyeni okunje ngobisi, itshizi kunye neyogathi, inyama, ukutya okuziinkozo, irayisi emdaka, amaqanda, amandongomane nentlanzi.

Inani elicetyiswayo le-phosphorus kubantu abadala li-550 mg ngosuku kwaye ukuphucula ukufakwa kwe-phosphorus ngamathumbu kubalulekile ukuba uphinde utye ukutya okunotye ivithamin D.

Yintoni ekufuneka uyiphephe

Ekutyeni kwe-osteoporosis, umntu kufuneka akuphephe ukutya ukutya okunciphisa ukufakwa kwe-calcium emathunjini okanye okwandisa ukuphuma kwayo ngeentso, ngomchamo, njenge:

• Ityuwa kunye nokutya okune-sodiumezinje ngeetyhubhu zenyama, isoseji, isoseji, ham, ukutya okungumkhenkce kunye Ukutya okukhawulezayo;
• Icaffeine, ikho ikofu, iti emnyama, iti eluhlaza kunye neziselo;
• I-oxalic acid kunye ne-phytate, ezikhoyo kwitshokholethi, intsholongwane yengqolowa, amandongomane, iimbotyi, isipinatshi, iitumato kunye ne-chard;
• Ibhotolo kunye nenyama enamafutha, ngenxa yokuba amafutha amaninzi agcweleyo anciphisa ukufunxeka kwe-calcium emzimbeni;
• Iprotheni engaphezulu, zikhona ikakhulu kwinyama, kwiintlanzi nakwinkukhu.

Ukugqitha kweeprotein kunyusa ukupheliswa kwe-calcium kumchamo kwaye kunokunciphisa ukufunxeka kwayo emathunjini, kuba ngesiqhelo iiproteni zibakho ekutyeni okutyebileyo ngentsimbi, izimbiwa ezikhuphisana necalcium ukuba ifakwe emathunjini. Jonga uluhlu olupheleleyo lokutya okune-iron.

Imenyu yokutya kwamathambo

Le theyibhile ilandelayo ibonisa umzekelo weentsuku ezi-3 zemenyu yokuphucula i-osteoporosis:

Ke, ukutya okunokunciphisa ukufunxeka kwe-calcium, njengenyama neembotyi, kufuneka kutyiwe ngokwahlukeneyo kukutya okune-calcium eninzi, ngakumbi ubisi kunye neemveliso zobisi. Jonga okunye ukutya oku-3 ukomeleza amathambo akho.

Ukongeza, ukuzivocavoca umzimba kubaluleke kakhulu ukugcina amathambo omelele, funda ezinye iingcebiso ngokubukela ividiyo: