Ambuya vangu vanga vachirwara ne osteoporosis kweanopfuura makore makumi maviri. Zvakatanga nenyaya yekuti akatsvedza, akadonha ndokutyora musana. Ichi chaive chiratidzo chekutanga chechirwere, asi hachina kukurumidza kuongororwa.
Mushure meizvozvo, akavhuna chiuno chake uye kakawanda - mbabvu dzake. Uyezve, zvaive zvakaringana kuti ave mubhazi rakazara nevanhu kuti mbabvu imwe kana mbiri dzitsemuke. Zvakanaka kuti ambuya vangu vaigara vachishanda nesimba: nekuda kweizvi, vakagadzira bhandi rakasimba remhasuru, iro neimwe nzira richiri rakabata mafupa avo ese - zvinoshamisa kuvanachiremba vakavimbisa kuti vakatongerwa hupenyu "hwekunyepa" uye kuti mapfupa ake ichagumburwa sechoko…
Pandakapwanya maoko angu muhuduku (izvi zvakaitika kaviri), vabereki vangu vakatanga kundidyisa cottage cheese, yogati uye zvimwe zvigadzirwa zvemukaka, vachitenda nomwoyo wose kuti vanobatsira kusimbisa mapfupa. Ingano. Kunyange zvazvo zvakajairika: isu takakwidziridzwa zvakakwana kuti zvikomborero zvemukaka wehutano hwemapfupa ichokwadi chinonyatsozivikanwa chokuti mukaka, cottage cheese chikamu chinokosha chekudya kune utano. "Inwai, vana, mukaka - muchava nehutano."
Zvichakadaro, masayendisiti akaratidzira makore mazhinji apfuura kuti mukaka unokuvadza zvakanyanya. Muchidzidzo chekudzidza nyaya yekuitika kweosteoporosis, ndakawana nhamba huru yezvidzidzo * zvinoramba kana kusava nechokwadi nezvezvakanaka zvemukaka pahutano hwevanhu uye zvinoratidza kuipa kwayo. Pakati pezvimwe zvinhu (izvo zvandatonyora pamusoro uye ndicharamba ndichinyora), nhema yokuti mukaka unobatsira vana kuti vagadzire mapfupa akasimba, uye vanhu vakuru - kudzivisa osteoporosis inobviswa. Semuenzaniso, nyika dzine kunyanya kushandiswa kwemukaka uye zvigadzirwa zvemukaka dzakanyora huwandu hwepamusoro hwevanhu vanotambura nezvirwere zvakasiyana-siyana zvemapfupa uye huwandu hwepamusoro hwekuputsika (USA, New Zealand, Australia) **.
Muchidimbu, nzira yekuderedza mapfupa nemukaka inogona kurondedzerwa sezvinotevera. Kunwiwa kwemukaka uye zvigadzirwa zvemukaka zvinogadzira nharaunda ine acidic zvakanyanya mumuviri. Kuderedza kuwedzera kweasidhi, muviri unoshandisa calcium, iyo inotora mumapfupa. Zvichireva kutaura, mukaka unobvisa calcium kubva mumuviri wedu (vanhu vanodya mukaka vane huwandu hwepamusoro weurinary calcium mazinga kupfuura vanhu vanodzivirira mukaka uye zvigadzirwa zvemukaka).
Usandiratidze zvisiri izvo uye iyi ongororo: Calcium yakakosha kwazvo kumapfupa edu, asi inogona kuwanikwa (pamitengo inodiwa) uye zvimwe, sosi dzakachengeteka kupfuura mukaka.
Uye chimwezve chinhu: zvinoitika kuti kuita basa remuviri kwakakosha pakuvandudza hutano hwemapfupa ***. Ichi chinhu chine simba rinobatika. Pamusoro pekuita basa remuviri, nyanzvi dzinokurudzira kuwedzera kudyiwa kwemiriwo, michero, maruva uye kunyanya magidhi: collard greens, browncoli, broccoli, sipinashi nemimwe miriwo yemashizha yakasvibirira ine calcium. (Heino runyoro rwezvimwe zvirimwa zvine calcium.)
Izvo zvakakoshawo kurega mukaka uye zvigadzirwa zvemukaka nekuti kushandiswa kwavo kunoenderana nekuitika kwezvirwere zvemoyo (iyo ndiyo inonyanya kukonzera rufu muRussia), kenza, lactose kusashivirira, chirwere cheshuga, rheumatoid arthritis, mburwa, kufutisa, nezvimwe. Ndichanyora gare gare.
Mukuwedzera, mukaka wemazuva ano une huwandu hwakawanda pesticides (nekuda kwezvinodyiwa nemombe), kukura mahormone (nemombe idzo dzinofudzwa nadzo kuti dziwane mukaka unobereka zvisingafanoonekwi nemasikirwo) uye mishonga (nemombe dzinorapwa nadzo mastopathy nezvimwewo zvirwere zvinobva mukukama kusingaperi). Hazvigoneke kuti iwe unoda kudya zvese izvi)))))
Kana iwe usingakwanise kurarama usina mukaka zvachose, sarudza dzimwe nzira: mukaka wezvirimwa (mupunga, hemp, soya, almond, hazelnut) kana mbudzi nehwai.
Sources:
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Bischoff-Ferrari HA, Dawson-Hughes B, Baron JA, et al. Calcium kudya uye hudyu kuputsika njodzi muvarume nevakadzi: meta-ongororo yevanotarisira cohort zvidzidzo uye zvisina kuongororwa zvinodzorwa miedzo. Ndiri J Kliniki Nutriti. 2007; 86: 1780-90.
Lanou AJ, Berkow SE, Barnard ND. Calcium, zvigadzirwa zvemukaka, uye hutano hwemapfupa muvana nevakuru vechidiki: kuongororwazve kwehumbowo. Pediatrics. 2005; 115:736-743.
Feskanich D, Willett WC, Colditz GA. Calcium,, mukaka kunwa, uye kutsemuka kwehudyu: anotarisira kudzidza pakati pevakadzi vanonzi postmenopausal. Am J Clin Nutriti. 2003; 77:504-511.
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Frassetto LA, Todd KM, Morris C, Jr., uye al. "Pasi rose chiitiko chekupunzika kwehudyu muvakadzi vakura: hukama nekudyiwa kwemhuka uye chikafu chemuriwo." J. Gerontology 55 (2000): M585-M592.
Abelow BJ, Holford TR, uye Insogna KL. «Muchinjikwa-mutsika musangano pakati pezvekudya zvipuroteni mapuroteni uye hudyu kutsemuka: fungidziro.» Calcif. Tissue Int. 50 (1992): 14-18.
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Amainini M, Masaryk P, Scheidt-Nave C, et al. Mhedzisiro yeMararamiro, Kudya Kwekaka Kudya uye Chirwere cheshuga paBone Density uye Vertebral Deformity Kuwanda: Iyo EVOS Kudzidza. Osteopores Int. 2001; 12:688-698.
Muchinda R, Devine A, Dick I, et al. Migumisiro ye calcium supplementation (mukaka weupfu kana mahwendefa) uye kurovedza muviri pamapfupa emaminetsi emaminetsi emadzimai epasopaopausal. J Bone Miner Res. 1995; 10:1068-1075.
Lloyd T, Beck TJ, Lin HM, uye al. Zvigadziriso zvinogadziriswa zvemamiriro emapfupa muvakadzi vadiki. Bone. 2002; 30:416-421.