Ukutya oku-10 okwakha amathambo aQinisekileyo

Umxholo

• 1. Imifuno eluhlaza, eluhlaza
• 2. Isalmon
• 3. Ityhuna
• 4. ICatfish
• 5. Ibhotolo yeAlmond
• 6. Isonka samasi
• 7. iyogathi
• 8. Amaqanda
• 9. Brokholi
• 10. Kuthekani ngobisi?
• Ezinye iindlela zokuphucula impilo yethambo

Izondlo kwimpilo yethambo

Izondlo ezininzi ziyabandakanyeka ekugcineni amathambo esempilweni. I-calcium nevithamini D zezona zibalulekileyo.

I-calcium yiminerali ebalulekileyo emzimbeni wakho ukuze usebenze kakuhle kwaye igcinwe emathanjeni akho. Umzimba wakho ufuna ivithamin D ukufunxa ikhalsiyam. Ukungayifumani ngokwaneleyo ikhalsiyam ekudleni kwakho kunokukhokelela ekubeni ube namathambo abuthathaka, atyumke ngakumbi athanda ukuqhekeka nezifo.

I-Vitamin K, i-vitamin C, i-magnesium, kunye ne-phosphorus zezinye izondlo ezibalulekileyo kwimpilo yethambo.

1. Imifuno eluhlaza, eluhlaza

Imifuno emnyama, enamagqabi, njenge-kale, i-arugula, i-watercress, kunye nemifuno ye-collard, mhlawumbi yeyona mithombo mihle ye-calcium. Le mifuno ikwindawo ephezulu yemagniziyam, eluncedo ekugcineni ingqibelelo yethambo, kunye nevithamini K, efunekayo kwimetabolism yethambo.

Nangona isipinatshi sihlala siqukiwe kweli qela, iqulethe i-oxalic acid, eyenza ukuba umzimba womntu ungakwazi ukufunxa ikhalsiyam.

2. Isalmon

Ilanga ngowona mthombo wethu uphambili wevithamini D. Nangona kunjalo, ukutya iintlanzi ezinamafutha ezifana nesalmon yenye indlela yokufumana ivithamin D.

NgokweZiko leSizwe lezeMpilo (i-NIH), i-ounce enye enikezela nge-salmon iya kukubonelela ngeeyunithi ezingama-447 zamazwe aphesheya (IU) ze-vitamin D. Ubuncinci bokuncitshiswa kokufumana ivithamin D yi-400 IU yonke imihla.

Isalmon enkonkxiweyo ibandakanya amathambo athambileyo (atyiwayo) entlanzi, oko kuthetha ukuba ilayishwe ngecalcium.

3. Ityhuna

I-Tuna yenye yeentlanzi ezinamanqatha zilayishwe i-vitamin D. esempilweni ikwaqulathe izixa ezikhulu zezinye izakha-mzimba eziluncedo ezifana ne-potassium, i-magnesium kunye ne-omega-3 fatty acids. Kwaye ngenxa yokuba iza enkonkxiweyo, kulula ukuyifumana, kulula kwisipaji, kwaye kulula ukuyongeza kwisidlo sakho.

4. ICatfish

Ngelixa sikwiintlanzi, ngekhe uhambe ngokungalunganga nge-catfish. Mhlawumbi yeyona ntlobo yeentlanzi ibiza kancinane, ikwayenye yezona ziphezulu kwivithamini D, equlathe.

5. Ibhotolo yeAlmond

Kuwo onke amandongomane omthi onokuwafumana kwivenkile yokutya, iiamangile zinelona calcium liphezulu ngokusebenza. Unokufumana izibonelelo ezifanayo zekhalsiyam kwifom yebhotolo. Njengebhonasi, ibhotolo yeamangile ayinayo icholesterol kwaye iphantsi kunamafutha kwaye iphezulu kwiproteni kunebhotolo yamandongomane.

6. Isonka samasi

Ilula kakhulu: Itshizi yenziwa ngobisi. Ubisi lunecalcium eninzi. Ergo, itshizi ine calcium eninzi.

Ngeentlobo ezahlukeneyo ongakhetha kuzo, i-mozzarella iphezulu kakhulu kwi-calcium. Ukhetho olusempilweni, zama itshizi eyenziwe kubisi olunamafutha.

7. iyogathi

Iyogathi yimveliso yamandulo yokupheka, esusela emva ukuya kuma-2000 BC Ngenxa yenkqubo yokulungiselela iyogathi, esi sisitya sokutya siqulathe kakhulu Kaninzi calcium kunobisi ekwenziwe ngalo. I-ounce enye ekhonza i-yogurt ene-fat-fat inikeza iipesenti ezingama-42 ezipheleleyo zeemfuno zakho ze-calcium zemihla ngemihla, ngokwe-NIH.

8. Amaqanda

Iindaba ezimnandi kubathandi besidlo sakusasa: Amaqanda anesixa esihle sevithamini D kwaye angayiphucula impilo yethambo. I-Vitamin D ifumaneka kwii-yolk kuphela, ke ukuba uhlala utya ii-omelets ezimhlophe zeqanda, kuya kufuneka ufumane ivithamin D yakho kwenye indawo.

Enye into yesidlo sakusasa, ijusi yeorenji, ihlala iqiniswe ngevithamini D kwaye calcium.

9. Brokholi

Kuyo yonke imithombo ye-nondairy yecalcium phaya, i-broccoli yesibini ukuya emnyama, amagqabi anamagqabi. Kwaye i-broccoli ayisiyiyo ithambo kuphela-ngumthombo ogqwesileyo wevithamini C, ifayibha, kunye nezakha mzimba eziqukethe iipropathi zokulwa nomhlaza.

10. Kuthekani ngobisi?

Ke, kuthekani ngobisi?

Ikomityi enye yobisi ineepesenti ezingama-30 zekhalsiyam oyifunayo yonke imihla, ngokwe-NIH. Ngaphezulu kwelo, ubisi oluthengiswa kwiivenkile luhlala luqiniswe nge-vitamin D, okwenza kube yinto ephindwe kabini xa kuziwa kwimpilo yethambo.

Nangona kunjalo, kuye kwakho intelekelelo yokuba ubisi lunokuwaphelisa amathambo ezakha mzimba ezibalulekileyo. A yabonisa ukuba akukho lungelelwaniso phakathi kokusetyenziswa kobisi kwiminyaka yeshumi elivisayo kunye nokwehla komngcipheko wokuqhekeka kwe-hip kubantu abadala.

Nangona kunjalo, uhlalutyo lwe-2011 meta-analysis of cohort lubonise ukuba akukho nxu lumano phakathi kokungenisa ubisi kunye nokuqhekeka kwe-hip kwabasetyhini, kodwa ichaze enye idatha efuna ukwenziwa kumadoda.

Uphando luxubene kwaye kufuneka kwenziwe ezinye izifundo ukufumana impendulo.

Ezinye iindlela zokuphucula impilo yethambo

Njengoko uneminyaka yobudala, umzimba wakho uya kuqhubeka ufuna i-calcium, i-vitamin D, kunye nezinye izondlo ukugcina amathambo akho eqinile kwaye exinekile. Ukufumana izondlo ezaneleyo ezixhasa amathambo kwindlela otya ngayo yeyona nto ibalulekileyo onokuyenza ukuze womelele kwaye usempilweni.

Kodwa ayisiyiyo kuphela kwento onokuyenza okanye ekufuneka uyenzile. Jonga ezi ngcebiso zili-10 zokunyusa ukomelela kwethambo, kwaye ufunde ngezi ntsomi zi-7 ziqhelekileyo ze-osteoporosis ukuze ube nolwazi olungcono malunga nempilo yakho.