Mukati
Utano hwemapfupa ndiyo Nheyo yehutano hwako, kunzwa munzvimbo, kunaka kwemazino ako uye kuvaka muviri wakaumbwa. Nokuda kwesimba remapfupa emapfupa tinoda calcium uye vhitamini D, kushayikwa kwezvinhu izvi ndicho chikonzero chekuitika uye kukura kwe osteoporosis. Chii chekuteerera kutanga kune zvese?
Nuts
Nzungu dzakadai semaarumondi nenzungu, dzinewo potassium yakawanda uye inodzivirira kubudiswa kwecalcium kubva mumuviri pamwe chete nemvura yakawandisa. Walnuts ine rekodhi huwandu hweomega-3 fatty acids inobatsira bhonzo kuumba zvakanaka.
Sardines uye salmon
Salmon nedzimwe hove dzine vhitamini D, saka panguva iyo basa rezuva rakaderera, zvakakosha kuisanganisira mukudya kwako. Mukuwedzera, sardines ine calcium yakawanda, uye salmon polysaturated fatty acids, iyo inobatsirawo pakuvandudza kukuru kwefupa rose.
mukaka
Mukaka unonyatso zivikanwa senzvimbo iri pachena yecalcium uye vhitamini D uye kana muviri wako ukatora lactose, kunwa girazi remukaka zuva nezuva kana chigadzirwa chemukaka chakaviriswa, kefir, yakabikwa yakabikwa mukaka, yogati. Chimedu chechizi - imwe nzira yemukaka.
Eggs
Mazai zvakare imwe yeakanyanya mapuroteni sosi, calcium uye kunyanya vhitamini D - kunyanya mune iyo yolk. Asi nekuda kwekuwedzera kwecholesterol, iyo inosanganisira kushandiswa kwechigadzirwa ichi, vezvehutano vanokurudzira kuti vasatakure nemazai.
mabhanana
Taifunga kuti mabhanana ndiwo ane potassium, asi michero iyi inotapira inewo zvimwe zvakawanda zvinovaka muviri, kusanganisira calcium. Mabhanana anowedzera kusadzivirirwa, anosimudzira metabolism yeprotein uye calcium, ichivachengeta mumuviri.
Miriwo yakasvibirira
Sipinachi, marudzi ese emakabheji, girini hanyanisi ndiwo matsime akanaka ecalcium. Yakapfuma vhitamini uye mamineral kuumbwa kwemiriwo iyi inobatsira mukubatanidzwa kwepfupa tishu uye kupora kwayo mushure mekukuvara uye kuputsika.
plums
Prunes inosimbisa mapfupa nerubatsiro rwe inulin, chinhu chinokurudzira kutorwa nekukurumidza kwe calcium mumuviri.
Zvizhinji nezve chikafu kune mapfupa ane hutano tarisa muvhidhiyo pazasi
