Iko kutenda kwekuti mukaka unoputsa mapfupa kwakangoomera kune vamwe vanhu sekutenda kuti mukaka unobatsira zvakanyanya kumapfupa, muchokwadi, kunwa nguva dzose kwemukaka kunoputsa mapfupa, sekuratidzwa nehumwe humbowo hwesainzi. Semuenzaniso, chidzidzo chikuru muSweden chinoratidza kubatana pakati pemukaka wemombe unonwa uye nenjodzi yakawedzera yekutyoka uye kunyangwe kufa. Mukati mekudzidza, masayendisiti akateedzera tsika dzekudya dzevanopfuura zviuru makumi matanhatu zvevakadzi kwemakore makumi maviri uye varume vanopfuura zviuru makumi mana nezvishanu kwemakore gumi nemashanu. Iwe unofunga zvakazoitika here kuti mukaka unosimbisa mabhonzo? Hazvina mhosva kuti zvaita sei - zvese zvakaratidza kuve zvechokwadi, pane zvinopesana! Mukaka mukudya unoderedza njodzi yekutyoka kwemapfupa.
Muchokwadi, vakadzi vanonwa magirazi matatu emukaka pazuva vaigona kutambura nekutyoka. Kuenzaniswa nesemi vaidya isingasviki girazi remukaka pazuva, avo vakanyanyisa kunwa chinwiwa ichi vaive ne60% njodzi yekutyoka kwehudyu uye 16% njodzi yekukuvara kwakakomba kune chero mapfupa.
Maiwe, asi kunyangwe iri dambudziko harigumi ipapo. Vanhu vakanwa mukaka wakawanda vaivewo nenjodzi yekufa kubva pane chero chikonzero (vakadzi - ne15%, varume - ne3%). Ndokunge, zvinobva zvaitika kuti chirevo chine mukurumbira "mukaka unodonhedza calcium kubva pamapfupa" hachina humbowo hune hutano uye hwakasimba.
Nei mukaka uchimutsa mhedzisiro yakadaro?
Vatsvagiri vakaona kuti vanonwa mukaka vane akawanda ma biomarkers eiyo oxidative kusagadzikana uye kuzvimba muropa ravo. Nyanzvi dzakaratidza kuti chikonzero chacho shuga yakawanda muzvikamu zviviri zvemukaka zvinhu - lactose uye galactose. Mashoma madhizaizi eD-galactose anowanzo shandiswa muzvidzidzo zvemhuka kuita zviratidzo zvekukwegura.
Kutsvagurudza kwakabatanidza D-galactose kune hupenyu hupfupi, kushushikana kweiyo oxidative, kusingaperi kuzvimba, neurodegeneration, kudzora immune immune, uye geni shanduko. Muyero unoshandiswa kuwana mhedzisiro iyi mumhuka wakaenzana negirazi rimwe chete kana maviri emukaka pazuva iro munhu anonwa.
Nokudaro, mukaka unogona kubviswa zvakachengeteka kubva pachiyero chezvigadzirwa zvinosimbisa mapfupa nemajoini. Asi kana mukaka usingakwanisi kuita basa iri, chii chaunofanira kuita? Heano epamusoro 10 chikafu chinobatsira chaizvo kuderedza njodzi yekuputsika uye kuchengetedza mapfupa ako akasimba.
1. Green tii
Kana iwe ukabvunza nyanzvi kuti ndezvipi zvekudya zvaunofanira kudya kuti usimbise mapfupa nemajoini, saka imwe yemazano akakosha anozobata green tii.
Mediterranean Osteoporosis Kudzidza (Gungwa reMediterranean Osteoporosis Yokudzidza) yakaratidza kuti makapu matatu e green tea pazuva anogona kudzora njodzi yekutyoka kwehudyu ne3% muvakadzi nevarume vanopfuura makumi mashanu.
Uye vaongorori paUniversity yeTexas vakawana kuti mamirigiramu mazana mashanu epolphenols mu green tea akavandudza hutano hwemapfupa mushure memwedzi mitatu uye musimba musimba mushure memwedzi mitanhatu. Iyi muyero inowanikwa mumakapu mana kusvika matanhatu e green tea. Green tii makomponi anotsigira mashandiro eosteoblasts (maseru anoumba mapfupa) uye anodzivisa chiitiko che maosteoclast (maseru anoparadza mapfupa emapfupa).
2. Plum
Zvinozivikanwa kuti panguva yekuenda kumwedzi, pfupa rinotanga kuputsika uye kuonda (zvese zvine chekuita nekushanda kwemazai - vanomira kuburitsa yakakwana hormone estrogen). Ichi ndicho chakange chiri chinangwa cheongororo yakaitwa nemasayendisiti kubva kuFlorida State University.
Kwemwedzi gumi nembiri, nyanzvi dzakadzidza huwandu hwemapfupa mumadzimai zana panguva yekuguma kuenda kumwedzi. Hafu yavo yaidya dzinosvika gumi dzakaomeswa pazuva. Vamwe vese vakadya maapuro akaomeswa.
Pakupera kwekuyedza, nyanzvi dzakaona kuti vakadzi vaidya michero yaive nehuremu hwemaminetsi emapfupa mumuzongoza nepamberi pane avo vaidya maapuro akaomeswa. Zvimwe zvidzidzo zvakaratidza kuti prunes inononoka kurasikirwa kwepfupa.
3. Magirinedhi
Kumubvunzo "Ndezvipi zvekudya zvakanaka pamapfupa nemajoini?" iwe unogona kazhinji kunzwa mhinduro - "Pomegranate". Usashamisika - nyanzvi hadzina kukanganisa chero chinhu. Pamusoro pekuti kudyiwa kwembeu tsvuku iyi kunobatsira pahutano hwemwoyo (iyo poindi iri mune chinhu punicalagin - ine kugona kudzikisira mahara radicals), mutamba unozivikanwa kunonotsa kushanduka kwetikiroti.
Uye zvakare, mapomegraneti anogona kupa zororo kubva kuzviratidzo zvekumwedzi, kusanganisira kurasikirwa nefupa. Chidzidzo che2004 chakaburitswa muThe Journal yeEthnopharmacology chakawana kuti makonzo akabviswa mazai avo akatambura nekukurumidza kurasikirwa nemapfupa, chinova chiratidzo chekupera kuenda kumwedzi. Asi mushure memasvondo maviri ekunwa mutamba mutamba uye mbeu yemutamba, mwero wekurasikirwa nechumaminera wakadzokera pane zvakajairwa.
4. Maorenji
Ndezvipi zvimwe zvekudya zvinogona kubatsira kusimbisa mapfupa? Panyaya iyi, michero nemiriwo zvakapfuma muvhitamini C zvakazviratidza zvakanaka. Ichokwadi ndechekuti kushomeka kwayo mumuviri kunotungamira mukuwedzera kwehunyoro hwemapfupa - hazvisi pasina kuti osteoporosis inowanzo kunzi "chirwere chemapfupa."
Muzvidzidzo zvemhuka, zvakawanikwa kuti makonzo anodyiswa papurangi reorenji zvakanyanya kuwedzera simba repfupa. Zvimwe zvidzidzo zvinoratidza kuti vakadzi vanotora zvinowedzera vhitamini C vane huwandu hwakanyanya hwemaminetsi emapfupa. Idya michero nemiriwo zvine vhitamini C yakawanda yehutano hwemapfupa. Sarudza maorenji, sitirobheri, mapopo, mabhurusi eBrussels uye kolifulawa, bhero mhiripiri, vise, chinanazi, uye kiwi.
5. Kumini
Mikana yekuti iwe hauna kutarisira izvi, asi zvinwiwa zvinonaka zvawajaira kushandisa nevanotsemura kana chizi zvine zvivakwa zvinobatsira zvekuchengetedza huwandu hwemapfupa.
Muna 2008, zvidzidzo zvemhuka zvakaratidza kuti caraway mbeu inodzivisa kurasikirwa kwefupa uye simba repfupa. Chimbofunga, maitiro ayo akafanana neaya esrogen!
6 Chocolate
Kuwanda kwepfupa kwakabatana nemazinga emagesium. Asi nezera, iyo mwero wemagesium mumapfupa emapfupa anoderera. Magnesium inodiwa nemuviri kushandura vhitamini D kuita kwayo fomu uye kutora calcium.
Izvo zvinokurudzirwa kudya kwezuva nezuva kwemagnesium ndeye mamirigiramu e420 evarume uye mazana matatu emamirigiramu evakadzi. 320 magiramu rima chokoreti ine 176 milligrams e magnesium. Sarudza chete chokoreti chokoreti ine cocoa zvemukati inosvika 70%. Iyo yakakwira iyo cocoa yezvinyorwa, iyo yakaderera iyo shuga yezvinyorwa.
Ehezve, haisi chokoreti chete ine magnesium. Semuenzaniso, bhinzi neparsley zvinhu zvakanakisa sosi yecalcium uye magnesium. Iwe uchada ichi chinonhuwira chitsvuku bhinzi uye parsley muto wemasimba uye ane hutano mapfupa.
7. Amaranth
Kana iwe uchida chikafu chekukura kwemapfupa, tarisa amaranth, kunyanya mashizha, zviyo, uye amaranth mafuta. Zvinoshamisa kuti, amaranth mashizha anogona kukwikwidza zita remuti wakapfuma kwazvo mumavitamini nemaminerari!
Mukuwedzera kune yakawanda puroteni, amaranth ine peptides ayo anoshingairira kurwisa mahara radicals. Uye zvinonyanya kukosha, chigadzirwa ichi chine calcium mune inorema dose. Mashizha eAmaranth anotariswa nenyanzvi zhinji kuti ive dziviriro inoshanda yekurasikirwa kwemapfupa ezvicherwa zvinodiwa kuti zvishande zvakajairika.
8. Bhinzi chena
Kuenderera mberi kwedu chinzvimbo chezvekudya zvine calcium yemapfupa, chena bhinzi. Ichi chigadzirwa chinoshamisa, nekuti hazvisi chete zvakakosha pakuzadza, sekureva kwemasayendisiti kubva kuYunivhesiti yeCalifornia, zvinobatsira kudzikisa huremu, asi zvakare yakakosha sosi yecalcium uye magnesium - iyo tandem inoitisa mapfupa akasimba uye ane hutano. . Ramba uchifunga kuti 100 g yechigadzirwa ichi chine inenge 1/5 yezvaunoda zuva nezuva calcium.
9. Sardines
Kutenda kurongeka kwavo kunobatsira, idzi hove diki uye dzinotaridzika chaizvo dzinogona kukwikwidza zita remumwe wevatungamiriri mu "mujaho" wezvikafu zvine calcium yemabhonzo. Kuti usangane nechikamu chetatu chemazuva ese checalcium chinodiwa, iwe unongoda kudya 7-8 yepakati saizi mafirita emasadhiini. Tariro inokwezva - kunyanya tichifunga chokwadi chekuti masadhini chigadzirwa chinodhura.
10. Mbeu yeSesame
Ehe, inoita senge ine mwero mbeu. Uye zvinoita sekunge basa ravo rakaganhurirwa chete nechinhu chinoshongedza chedhishi. Zvisinei, izvi hazvisizvo - 100 g yembeu dzesame dzisina kuvezwa dzine 1,4 g yecalcium! Uye izvi hazvisi zvakawanda kana zvishoma - chiyero chezuva nezuva chemavhareji munhu. Saka nguva inotevera paunobika saradhi ine hutano yemiriwo miriwo yekumba kwako, usakanganwa kuigadzirira patafura nechikamu chine rupo che "kushongedza" muchimiro chembeu yesesame.
Izvi hazvisi zvese zvekudya zvinoenderana nemapfupa. Uye zvakare, kana uchizvidya, zvakakosha kufunga kuti zvimwe zvinhu, senge tsika yekunwa kofi, zvinoderedza mwero wecalcium. Mune ino sosi iwe unowana runyorwa rwezvinowanikwa masosi ecalcium uye runyorwa rwezvinhu zvinokanganisa kutora kwayo.
ታድያ ወተት ለአጥንት ጥንካሬ አይጠቅምም ማለት ነው?
Vip. Flm