Ukutya okuPhambiliyo okusempilweni kuMathambo awomeleleyo

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Ioyile yomnquma inokwaziwa kakhulu ngezibonelelo zempilo yentliziyo, kodwa amanqatha e-monounsaturated anokukhusela kumhlaza wamabele, ukuphucula impilo yengqondo, kunye neenwele, ulusu kunye neenzipho. Ngoku, ukutya okuneoli yeoli eninzi kunokunyusa impilo yakho ngesinye isizathu: Kubonakala ngathi kuyanceda ukomeleza amathambo, ngokutsho kwesifundo esitsha.

Iqela labaphandi baseSpain lihlolisise amadoda angama-127 aphakathi kweminyaka engama-55 no-80. Iingxelo ze-Independent.

"Ukutya kweoli yeoli kuye kwahambelana nokuthintela i-osteoporosis kwiimodeli zokulinga kunye ne-vitro," umbhali okhokelayo uJosé Manuel Fernández-Real, M.D., Ph.D., uthe kwingxelo. "Olu luphononongo lokuqala olubonisa ukuba i-oyile yomnquma igcina ithambo, ubuncinci njengoko kucacisiwe kukujikeleza kweempawu zethambo, ebantwini."

Kwangoko uphando lubonakalisile ukuba ioyile yomnquma inokukhusela kwi-osteoporosis, ngokuka Ezizimeleyo, kwaye isifo samathambo sivela ngokuxhaphakileyo kumazwe aseMeditera xa kuthelekiswa neYurophu iphela.

Oko kwathethileyo, iziphumo azithethi ukuba lixesha lokutshintsha iglasi yobisi kwiipunipoli zeoyile yomnquma.

"Ayithathi indawo yekhalsiyam kunye novithamini D ekudleni," utshilo uKeith-Thomas Ayoob, ugqirha otya ukutya kunye nonjingalwazi e-Albert Einstein College of Medicine, uxelele iABC News. "Kodwa kubandakanywa zonke ezintathu, kunye nokuzivocavoca rhoqo, kubonisa isithembiso njengendlela efanelekileyo yokuqinisekisa impilo yethambo."

Ubisi (kunye neyogathi kunye netshizi) ayikuphela kwendlela yokugcina amathambo akho omelele. Nazi ezinye ukutya okunempilo okuye kwadityaniswa nempilo yamathambo:

1. Isoyi: Ukutya kwe-soy ziiprotheyini ezityebileyo, iindlela ezingenazo zobisi zokunyusa i-calcium yakho. Umndilili wabantu abadala ufuna malunga ne-1,000 milligrams yesi sondlo sibalulekileyo yonke imihla. Isiqingatha sekomityi ye-tofu eqiniswe nge-calcium (ayizizo zonke iimpawu ezilungiselelwe ngolu hlobo, i-CookingLight.com ibonisa) iqulethe malunga neepesenti ze-25 zaloo nto. Ikomityi yeembotyi zesoya iqulethe i-calcium ezingama-261, kunye nee-milligram ezili-108 ze-magnesium.

2. Iintlanzi ezinamafutha: Ubisi, itshizi, iyogathi, kunye netofu aziyi kukwenza okulungileyo ngaphandle kwedosi yemihla ngemihla yevithamin D, enceda umzimba ukuba ufunxe icalcium. Uninzi lwabantu abadala ludinga malunga neeyunithi ze-600 zamazwe ngamazwe (IU) ze-vitamin D ngosuku ngalunye, ngokutsho kwamaZiko ezeMpilo eSizwe. I-ounce ezintathu enikezela iiwotshi ze-salmon ezikwi-sockeye phantse kwi-IU engama-450, itoti yesardines iqulethe i-178 IU, kunye nee-ounces ezintathu zethambisi zetyhuna ezisemathinini malunga ne-70 IU.

3. Iibhanana: Iibhanana ngumgodi wegolide owaziwayo we potassium, kodwa awusoloko usenza uluhlu lokutya kwamathambo asempilweni. Nangona kunjalo, kwi-422 milligrams kwisiqhamo esiphakathi, akufuneki ukuba zingahoywa.

4. Iitapile: Olunye uphando lubonisa ukuba ukutya okune-potassium enezinto ezininzi kunokuphikisa ukwehla kokufakwa kwe-calcium ebonwa kukutya okuqhelekileyo kwaseNtshona. Umndilili wabantu abadala ufuna malunga ne-4,700 milligrams ye potassium ngosuku. I-spud enye eswiti enesikhumba ine-542 milligrams kwaye iitapile emhlophe ephakathi enesikhumba ine-751 milligrams.

5. Iiamangile: Amanqatha afana neoyile yomnquma-atyebile kumafutha asempilweni kunye nenxalenye yokutya okuqhelekileyo kweMeditera, nangona isifundo esitsha sifumene ubudlelwane obomeleleyo phakathi kwamathambo asempilweni kunye nokutya okutyetyiswe ngeoyile yomnquma kunokutya okutyetyiswe ngamandongomane. I-ounce ye-almond ekhonza i-almond iqulethe i-80 milligrams ye-calcium, kodwa iphinda ipakishe malunga ne-80 milligrams ye-magnesium, enye umdlali obalulekileyo wamathambo aqinileyo. Umntu omdala oqhelekileyo udinga malunga ne-300 ukuya kwi-400 milligrams ngosuku, ngokutsho kwe-NIH.

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