Kupera simba kwebhonzo nezera hakudzivisiki here?
Kumwe kurasikirwa kwemapfupa mumakore apfuura inzira yechisikigo. Asi kana ukaita osteoporosis, unoisa pangozi yekutyoka-uye kupfuura imwe. Hakusi kungoti mapfupa ako ari kurasikirwa necalcium nemamwe mamineral; Neosteoporosis, pfupa pacharo rinoparara.
Sezvineiwo, zviri musimba redu kupesvedzera chikamu ichi chehutano. Mukurwisana neosteoporosis, kudya kwakakodzera uye kurovedza muviri kuchabatsira.
Muviri wangu unoda calcium yakawanda sei?
Zvishoma pane zvaunofunga. Kunyange zvazvo mvumo inogamuchirwa inogamuchirwa ndeye 1000 mg pazuva kune vechidiki vakuru uye 1200 mg yevakadzi vanopfuura makumi mashanu uye varume vanopfuura makumi manomwe, tsvakurudzo inoratidza zvimwe. Ongororo yevakadzi makumi matanhatu neimwe, yakabudiswa muBritish Medical Journal, yakawana kuti 50 milligrams yecalcium pazuva inokwana, uye kudya kunodarika ikoko kunobatsira zvishoma.
Manyuko anonyanya kubatsira ecalcium ibhinzi nemiriwo yemashizha egirinhi, sezvo ainewo zvimwe zvinovaka muviri. Pakati pemiriwo yakasvibira, yakamonana, mashizha uye Brussels inomera uye broccoli inopa yakanyanya kutorwa calcium. Asi calcium iri muspinachi haina kubatwa zvakanaka.
Basa remukaka mukurwisa osteoporosis rave richikakavadzana kubvira apo Nurses 'Health Study, iyo yakatevera vakadzi makumi manomwe nevaviri pamusoro pemakore 72, yakawana kuti mukaka haunyatso kuvandudza mukana wekudzivirira kuputsika. Vakadzi vainwa magirazi matatu kana kupfuura emukaka pazuva, paavhareji, vaityoka hudyu nemaoko akawanda sevaya vainwa mukaka muduku kana kuti vasinganwi.
Kuti uwane zviri nani calcium, vitamini D inodiwa. Kuti muviri uve nehuwandu hwakakwana hwevhitamini iyi, zvakakwana kudziya maoko ako uye chiso muzuva zuva rega rega kwemaminitsi gumi nemashanu. Kana iwe ukadzivirira zuva kana kushandisa sunscreen, unofanirwa kutora zvakakosha zvinovaka muviri.
Vakuru vanofanira kutora 15 micrograms yevhitamini D pazuva, uye vanhu vanopfuura makumi manomwe vanofanira kutora 70 micrograms pazuva. Asi sezvo vhitamini D iriwo chinhu chinodzivirira kenza, vakuru vakuru vezvoutano vakawanda vanorayira kuti munhu adye vhitamini D yakawanda—anenge mamicrogram 20 pazuva.
Ndezvipi zvekudya mukudya kwangu zvinogona kunetesa mapfupa angu?
Kana chikafu chinosanganisira huku, hove, nyama yemombe, kana chero imwe nzvimbo yemapuroteni emhuka, itsvo dzinorasikirwa necalcium nekukurumidza. Puroteni yemhuka inowanzobvisa calcium kubva muropa kuburikidza neitsvo kupinda muweti. Mumamiriro ezvinhu akaipisisa, kudya kwakakwirira munyama kunogona kuwedzera kurasikirwa kwekarusiyamu nepamusoro pe50% yekudya kwe calcium. Izvi zvinogona kutsanangura kuti sei mukaka usingabatsiri pakusimbisa mapfupa: mukaka une calcium, asi unewo mapuroteni emhuka, anogona kuita kuti calcium irasike.
Zvokudya zvine munyu zvinowedzerawo kurasikirwa kwecalcium. Iyo yakawanda sodium muzvokudya zvaunodya, iyo yakawanda calcium itsvo dzako dzinobvisa kubva mumuviri wako.
Edza kudya bhinzi dzegirini dzichangobva kana kuti dzakaomeswa nechando kakawanda—hadzina kana sodium. Asi miriwo yemumagaba, soups uye sosi zvine sodium muzviitiko zvakawanda, saka edza kutsvaga zvigadzirwa zvakadaro pasina kuwedzera munyu. Mbatatisi machipisi, mapretzels, nezvikafu zvakafanana zvakazara nemunyu, sezvinoitwa chizi nenyama yakawanda, kusanganisira bhekoni, salami, soseji, uye ham. Uine zvese izvi mupfungwa, edza kusapfuura 1500 mg ye sodium pazuva.