Iindlela ezi-5 zokunyanga amayeza e-osteoporosis

Umxholo

• 1. Ipapaya smoothie eneyogathi
• 2. Ijusi yecashew
• 3. Ijusi yeCranberry
• 4. Ipapaya smoothie enesame
• 5. Ijusi ye-Watercress kunye ne-brewer yeast

Olunye ukhetho olukhulu kunyango lwasekhaya lwe-osteoporosis ziivithamini kunye neejusi ezilungiselelwe iziqhamo ezityebileyo kwi-calcium enje ngecashew, iblackberry okanye ipapaya.

I-Osteoporosis sisifo esinganyangekiyo nesichaphazelayo esichaphazela amathambo, ixhaphake kakhulu ukuvela emva kokuyeka ukuya exesheni kwaye iimpawu zayo eziphambili ziintlungu emathanjeni, ukwehla kobude kwanokubonakala kokuqhekeka okunokwenzeka nokuba ukuwa kungabi buhlungu kangako. Funda ngakumbi ngesi sifo kwaye kutheni sisenzeka.

Nangona kungacetyiswanga ukuba kusetyenziswe kuphela iiresiphi ezenziwe ekhaya ukunyanga i-osteoporosis, ziluncedo oluhle kakhulu kunyango.

1. Ipapaya smoothie eneyogathi

Unyango lwasekhaya lwe-osteoporosis yi-orenji kunye ne-papaya vithamini kuba ityebile nge-calcium kunye nevithamin D eziyizondlo eziyimfuneko kwimpilo yethambo. Iorenji kunye nepapaya ziphakathi kweziqhamo ezimbalwa ezinesixa esihle secalcium.

Izithako

• 1 iyogathi ityetyiswe ngevithamini D;
• 1 isilayi esincinci sepopo (30g)
• isiqingatha seglasi yejusi yeorenji;

Imowudi yokulungiselela

Ukubetha izithako kwi-blender uze usele.

Le vithamini inefayibha eninzi kwaye ke inokuba nesiphumo sokuhambisa isisu.

2. Ijusi yecashew

Ijusi yecashew ilungile kwi-osteoporosis kuba esi siqhamo sine-calcium eninzi, enceda ukomeleza amathambo.

Izithako

• I-cashews ezi-3;
• 400 ml yamanzi;
• iswekile emdaka ukunambitha.

Imowudi yokulungiselela

Betha yonke into kwi-blender uze uyisele.

3. Ijusi yeCranberry

Ijusi ye-Cranberry ikwalungile kwi-osteoporosis kuba ikwacebile ngecalcium, enceda ukugcina amathambo namazinyo.

Izithako

• I-200 g yeblackberry.

Imowudi yokulungiselela

Dlulisa amaqunube amnyama ngecentrifuge kwaye usele ijusi ngokukhawuleza emva koko. Ukuba ufumanisa ukuba ukungaguquguquki kwencindi kutyebe kakhulu, yongeza ½ ikomityi yamanzi kwaye uqhube kakuhle.

Ukongeza kuthintelo lwe-osteoporosis, amaqunube amnyama atyebile nge-beta-carotene kunye novithamini A no-C, ukuthintela ukwaluphala ngaphambi kwexesha kunye nokubonelela ngolusu neenwele ezisempilweni.

4. Ipapaya smoothie enesame

Esinye isisombululo esenziwe ekhaya sokuthintela i-osteoporosis yi-papaya vithamini enesesame, njengoko zombini izithako zibonelela nge-calcium emzimbeni. Ukongeza, i-sesame ibonelela nge-omega 3, ethi, ngokophando oluthile, ibe neziphumo ezilungileyo kwimpilo yethambo.

Izithako

• Iipunipoyi ezi-2 zesesame;
• 200 mg wepapa;
• ½ l yamanzi nobusi ukungcamla.

Imowudi yokulungiselela

Betha yonke into kwi-blender de ufumane umxube ofanayo. Ukuqinisekisa zonke izibonelelo zale vithamini, kuyacetyiswa ukuba usele iiglasi ezi-2 zeliyeza lasekhaya yonke imihla.

5. Ijusi ye-Watercress kunye ne-brewer yeast

I-Watercress kunye neeorenji yimithombo efanelekileyo yecalcium, nangona kunjalo xa idityaniswe nembiliso yebhiya, ijusi inexabiso lesondlo, kuba iqala ukuba ne-calcium eninzi kodwa nezinye izimbiwa ezibalulekile ekomelezeni amathambo, anjenge phosphorus kunye nemagnesium, ukunceda ukuthintela i-osteoporosis.

Izithako

• 2 amasebe e-watercress;
• 200 ml yejusi yeorenji;
• 1 icephe yesonka sotywala.

Imowudi yokulungiselela

Betha zonke izithako kwi-blender uze usele.

Ukongeza ekutyeni, ukuziqhelanisa nokwenza umthambo kubaluleke kakhulu ukuqinisekisa ukuba ukungena kwe-calcium emathanjeni, funda ezinye iingcebiso kule vidiyo ilandelayo ukugcina amathambo akho esomelele: