Chikafu chemapfupa
Izvo zvirimo muchinyorwa
  1. Kukurudzira kwakawanda
  2. Zvigadzirwa zvinobatsira zvakanyanya
  3. Mishonga yevanhu
  4. Zvigadzirwa zvine njodzi
 

Mafupa makuru emuviri wedu ndiwo masaga, ayo ane mapfupa akabatanidzwa nemajoini. Mafupa anoita basa rekudzivirira, uye pamwe chete nemhasuru dzinotora chikamu mukufamba kwemunhu.

Mapfupa akakamurwa kuita mhando ina: tubular, ipfupi, yakati sandara uye yakavhenganiswa.

Muenzaniso wemabhonzo ane tubular ndiwo humerus nevakadzi, mapfupi mapfupa - mapfupa etsoka, mapfupa akapwanyika - scapula, uye akasanganiswa - mapfupa ehenya. Mukati memabhonzo mune mwongo wemabhonzo. Uye iwo mapfupa pachawo akaumbwa nenyaya yakasimba uye mamineral salts.

Pakazara, pane angangoita mazana maviri emabhonzo mumuviri wemunhu, ayo anogona kumira mutoro we200 kg pa160 centimeter square peuso hwavo.

 

Kukurudzira kwakawanda

Zvekushanda nesimba, huropi hunoda hutano hwakanaka. Zvinokurudzirwa kubvisa makemikari anokuvadza uye zvinodzivirira kubva kuchikafu.

Zvidzidzo umo vadzidzi vanopfuura 1 vakatora chikamu zvakaratidza zvinotevera mhedzisiro. Vadzidzi vane chikafu chisina kusanganisira mavara ekugadzira, mavara, kana zvidziviriro vakaita 000% zvirinani pabvunzo yeIQ pane vadzidzi vanotora zvinorehwa pamusoro apa.

Kuteerera nehutongi hwebasa nekuzorora, kudya kwakaringana uye chiitiko, kudzivirira panguva yekukanganisa, kuchachengetedza hutano hwehuropi kwemakore mazhinji.

Muvengi mukuru wehutano hwehutachiona ndeye osteoporosis, iyo ichangobva kuve iri diki zvakanyanya. Kunyange vana vanorwara nazvo.

Uye chii chatingati pamusoro pevakadzi vane calcium inoshandiswa panguva yekuzvitakura kuvaka mafupa emwana. Vane osteoporosis kazhinji! Uye zvese nekuti muviri haugamuchire zvakakwana kutsiva kwevakavaka muviri kwehupenyu hwese.

Kuti iyo musculoskeletal system ishande zvakajairika, iyo yemvura-munyu metabolism mumuviri inofanirwa kuve yakajairwa. Izvi zvinowaniswa nekupihwa kwemuviri nehutano hwakakwana uye huwandu hwakaringana hwemvura ine zvine mwero kudyiwa kwetafura yemunyu.

Muviri wemunhu uri 60% mvura, saka mvura, majusi uye chikafu chemvura mune chikafu chinofanira kunge chiripo zuva nezuva muhuwandu hwakakwana.

Mazhinji emamineral anobatsira emunyu akakosha kusimba kwemasaga anowanikwa mune zvakapusa uye zvakasikwa chikafu (miriwo, michero, mazai nemishonga).

Chikafu chakanakisa chemabhonzo

Kuti uchengetedze hutano hwehutachiona, mavitamini nemamineral senge calcium, vhitamini D3, mhangura, manganese, zinc, magnesium uye phosphorus inodiwa.

Zvigadzirwa zvavanazvo:

Mukaka uye zvigadzirwa zvemukaka ndizvo zvakanakisa zvitubu zve calcium. Vanosimbisa mapfupa nemazino. Uyezve, kana mukaka uchifanira kunwiwa zvishoma litita, ipapo chizi yakaoma inofanira kudyiwa mukati me120 - 150 gr.

Muriwo wemashizha nemashizha. Kune avo vasingagamuchire zvigadzirwa zvemukaka pasi pemamwe mamiriro, mamwe masosi e organic calcium anogona kunge akakodzera. Aya ndiwo celery, sipinashi, collard greens. Izvo zvine, kuwedzera kune calcium, zvakadai zvakakosha trace elements se potassium, iron, zinc, magnesium. Mukuwedzera, ivo vakapfuma muvhitamini B, E uye PP.

Sardines, salmon, tuna. Kuti calcium igare yabatwa, kuvepo kwevhitamini D, iyo yakapfuma muhove, inodiwa. Kuti udzivise osteoporosis, zvakakwana kuvadya muhuwandu hwemagiramu makumi mashanu pazuva. Panguva imwecheteyo, zvokudya zvekakani hazvifaniri kudyiwa! Zvirinani kuzvibika wega.

Chiropa. Yakapfuma mumhangura, vhitamini A uye vhitamini D3, iyo inobatsira kuvandudza kubatwa kwephosphorus uye calcium.

Flounder, capelin, pollock, squid. Chitubu che organic phosphorus, nekuda kweiyo kutorwa kwecalcium kunoitika.

Mbeu dzenhanga, buckwheat, nzungu. Yakavimbika sosi ye zinc, iyo, pamwe chete ne phosphorus, inokonzera kutorwa kwe calcium uye vhitamini D.

Nzungu, mapfunde, sowe regungwa, bran, prunes. Iko kunobva magnesium, iyo inokonzera kushanda kwe osteocytes.

Apurikoti. Yakapfuma mu potassium, iyo inokonzera kushanda kwemaitiro emasumbu anodzora skeletal system.

Beet, sipinashi, porcini howa. Zvese izvi zvekudya zvine chakakosha antioxidant semanganisi. Zviri kwaari kuti zvakajairika kukura uye kukura mapfupa uye shwashwa tishu.

Dzungu, bhero mhiripiri, persimmon, tomate. Izvo zvine chigadzirwa chakakosha chemapfupa se beta-carotene, inova inotangira provitamin A.

Citrus. Izvo zvine vhitamini C, iyo inobatsira pamagariro emapfupa. Vitamin C mumuviri wemunhu inoshandura calcium kubva kune inorganic state kuenda kune organic organic.

Mishonga yevanhu kusimbisa mapfupa

Kune simba remapfupa uye nekukurumidza kukura kwavo mushure mekukuvara, nzira dzinotevera dzinoshandiswa:

  • Changobva kusvinwa karoti jisi (100-200 gramu kakawanda pazuva);
  • Gorosi jisi jisi;
  • Comfrey tii (midzi uye mashizha anoshandiswa).

Kudya kune njodzi kumapfupa

Zvikafu zvinobvisa calcium kubva mumapfupa:

  • Kofi netii;
  • carbonated zvinwiwa (Coca-Cola, semuenzaniso, ine phosphoric acid, iyo inokuvadza zvakanyanya kumapfupa)

Kudya kuno vharidzira kuiswa kwe calcium

  • Oatmeal - ine phytic acid
  • Doro

Verenga zvakare nezve chikafu kune dzimwe nhengo:

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