La osteoporosis matsala ce da ke shafar kaso mai yawa na yawan jama'a, musamman idan muna magana ne game da mata sama da shekaru sittin, saboda al'adar maza. Wannan cututtukan osteoporosis matsala ce da za a iya magance ta da wuri tare da ingantaccen abinci wanda ke mai da hankali kan cin abinci mai kyau ga jikin mu.
Sabanin yarda da yarda, kayayyakin kiwo ba sune zasu iya taimaka mana sosai wajen yaƙar cutar sanyin ƙashi ba, kodayake suma haka suke abinci mai kyau. Amma dole ne mu kori imani don sanin menene ainihin abincin da zai iya taimaka mana mu guji wannan matsalar.
Menene osteoporosis
A magana gabaɗaya, zamu iya cewa osteoporosis cuta ce da yana shafar ci gaban kashi da yawanta. Createdirƙirar ƙashi an ƙirƙira shi kuma an lalata shi, amma idan muna da wannan matsalar zai yi wuya a samar, don haka zai haifar da asarar ƙashi. Wannan yana haifar da karaya da sauran matsaloli, kamar ciwon baya. Yana shafar mata masu daukewar jinin alada sosai saboda sinadarin estrogens da muke samarwa tare da haila yana kare mu daga zubar kashi, wani abu da zamu daina karba yayin shiga haila. Saboda haka mahimmancin yin rigakafin kafin kaiwa wannan lokaci.
'Ya'yan itãcen marmari da kayan lambu
'Ya'yan itãcen marmari da kayan marmari an haɗa su cikin kowane abinci mai ƙoshin lafiya. Mu samar da bitamin da ma'adanai da yawa mahimmanci, ban da alli, don haka su abinci ne da ya kamata a sha yau da kullun. Vitamin K yana taimakawa wajen samar da kashi, saboda haka ya kamata ka ci koren kayan lambu kamar su latas, alayyaho da kuma chard. Ruwan teku yana samar mana da ma'adanai da yawa, don haka shima zaɓi ne mai kyau. Ya kamata a sanya kayan lambu a cikin abincinmu na yau da kullun kuma dole ne a ci 'ya'yan itace huɗu zuwa biyar a kowace rana. Vitamin C nada matukar mahimmanci dan samun collagen, wanda yake taimaka mana wajen gina kasusuwa, saboda haka dole ne mu dauki lemu da kiwi.
Don Allah
Kwayoyi suna da lafiya ƙwarai da gaske, tunda suna samar mana da mai mai ƙanshi. Amma kuma sune babban tushen sinadarin calcium wanda jiki yake haɗuwa cikin sauƙi. Wasu daga cikin mafi kyau Kwayoyi sune almond, goro ko ƙanƙara. Game da kwayoyi, yana da mahimmanci kar a ci da yawa, tunda suna bayar da adadin adadin kuzari mai yawa. Goro hudu ko biyar a rana shine abin da dole ne mu sha don cin gajiyar waɗannan abinci.
Vitamin D
Vitamin D yana da matukar mahimmanci ga samuwar kasusuwa kuma hasken rana taimaka mana assimilate shi. Amma a cikin watannin hunturu za mu iya samun rashi a cikin wannan bitamin, tunda a wasu wuraren ba ma ba da kanmu ga hasken rana saboda yanayin. Wannan shine dalilin da ya sa dole ne mu sha shi a cikin abinci, kamar sardines, kifin kifi ko kwai. Hakanan zamu iya samun wasu abinci kamar madara waɗanda aka wadatar dasu da waɗannan bitamin.
Kayan kiwo
Cin madara yana da matukar mahimmanci don kauce wa cutar sanyin kashi. Yana da kyau a ci abincin kiwo kamar su yogurts mai bayyana ko madara. Calcium yana ɗaya daga cikin mahimman abinci a cikin abinci, kodayake ya zama dole a ƙara shi da wasu da yawa.
Abincin don gujewa
Yana da mahimmanci mu guji wasu abincin da watakila basu da amfani ga jikin mu. Dole ne ku kawar da abincin da ke da sugars, phosphate da gishiri a matsayin ƙari, wani abu da ke faruwa a yawancin abinci da aka sarrafa. Hakanan, yakamata a guji maganin kafeyin domin yana iya kara asara.