Zvokudya zvekusimbisa mapfupa

Mukadzi

El kutarisira mapfupa edu Zvakakosha kuchengetedza hutano hwakanaka uye kusatambura kurwadziwa sezvatinowedzera makore. Ziva kuti chikafu chakakosha sei pakusimbisa mapfupa edu nekudzivirira zvirwere zvemapfupa. Uye tsvaga mune ino chinyorwa 12 chikafu chekusimbisa mapfupa ayo, nekuda kwezvinovaka muviri uye zvivakwa, anoshanduka kuva madhiri makuru mukuchengetedza mapfupa akasimba.

Mapfupa edu anodei kuti asimbe?

Mapfupa anofanirawo kudyiswa, saka tikabvunzwa kuti, mapfupa edu anofanira kusimba chii?Mhinduro yedu haigoni kuva imwe asi yakati wandei. Uye mapfupa anoda nhevedzano yezvokudya zvinovaka muviri kuti ugare wakasimba.

  • Calcium: Zvichida ndicho chinhu chekutanga chakauya mupfungwa kana tichitaura nezvemapfupa. Uye izvi zvakakosha pakuumbwa nekuchengetedza kwehutano hwemapfupa uye naizvozvo kudzivirira zvirwere zvemapfupa.
  • Vitamin D: Vitamin D haipindiri zvakananga, asi inobatsira nekutora calcium, ndicho chikonzero iyo inokoshawo. Tinogona kuzvigamuchira kubva kuzuva, asiwo kuburikidza nekudya.
  • Mapuroteni: Zvinokosha pakuvandudzwa nekuchengetedzwa kwematishu, ivo vanowanzove varipo mukudya kwedu.
  • Magnesio: Magnesium inodiwa kuti ive chaiyo yekumisikidzwa kwebhonzo calcium uye vhitamini D, ndosaka ichibatsirawo kuhutano hwemapfupa.
  • Mutambo: Phosphorus iminerari inoshanda pamwe chete nekarusiyamu kukurudzira kugadzirwa kwemapfupa. Inobatsira pakuumbwa kwehydroxyapatite, mineral compound inogadzira yakawanda yemapfupa edu. Pasina mazinga akakwana ephosphorous, saka, mapfupa anogona kuita brittle uye asina simba.
  • Vhitamini K: Vitamin K inobatsira pakuumbwa kwemapfupa uye kugadzirisa zvakare nekuwedzera kunyura kwecalcium. Mukuwedzera, inomutsa mapuroteni chaiwo mumapfupa anokanganisa mineralization, nokudaro anovandudza mapfupa emapfupa uye simba.

Zvokudya zvekusimbisa mapfupa

Kana tangoziva zvinhu izvo mapfupa edu anoda kusimbisa, zviri nyore kuona kuti ndezvipi zvekudya zvingave zvinonakidza kuisa mukudya kwedu. Uye izvi, pasina kupokana, zvimwe zvezvokudya zvekusimbisa mapfupa zvaunofanira kuva nazvo pedyo:

Ezai yolk

Zai rezai rinonaka vhitamini D, calcium, phosphorus uye mapuroteni. Iwe unogona kuwedzera mazai akabikwa kune akawanda madhishi akadai soups uye stews uye unakirwe nazvo sechikafu. Iwe unogona zvakare kuisa mazai mukudya kwako nekuapwanya mumudziyo wemiriwo kana kugadzira omelet kana omelet navo. omelette.

Salmon inodziya uye mbatatisi saladi

Salimoni

salmon itsva ine vitamini D uye omega-3 fatty acids. Inonakidza pamatanho akawanda mukudya, saka tinokurudzira kuisanganisira mairi. Iwe unogona kuzvibika pane grill kana wedzera kune saladi kana muto wembatatisi.

Muriwo

Legumes inzvimbo yakanaka ye calcium, kunyanya soya beans uye chickpeas, saka kudya kwavo nguva dzose kunovimbisa hutano hwakanaka hwemapfupa. Nyanzvi dzinokurudzira kutora pakati pemaviri neatatu servings pasvondo.

Zvigadzirwa zvemukaka

Mukaka, yogati uye chizi ndizvo zvinobva yakawanda calcium, Ndicho chikonzero ivo vakakosha mukudya kwedu. Girazi remukaka pakati pemasikati, yogurt mushure mekudya kana zvishoma zvimedu zvechizi mu saladhi zvakanaka.

Tofu

Tofu haina chete a yakakwira calcium zvemukati uye mapuroteni, asi zvakare chigadzirwa chevegan uye saka chinogona kutsiva mamwe emhuka kubva mukudya. Yakabikwa uye yakabikwa, inonaka ichiperekedzwa nemimwe miriwo yakabikwa.

Chia mhodzi

Mbeu dzeChia itsime rakanaka rezvicherwa zvakaita secalcium, magnesium uye phosphorus, izvo zvinobatsira kuchengetedza mapfupa akasimba uye kudzivirira osteoporosis. Gadzira navo zvakapfuma zvekudya kwemangwanani nemichero uye uzviise mu smoothies uye saladi.

Chia uye chokoreti pudding nebhanana uye hazelnuts

Sipinachi

Akapfuma mu calcium, vhitamini K uye magnesium Sipinachi inogara ichinakidza. Yakanyanya kujeka uye inovaka muviri, ivo vakanakira gadzirira saladi, asiwo sechinoperekedza nyama nehove kana sechinhu chinobikwa mumipfudze.

Broccoli

Kwakabva calcium, vhitamini K uye magnesium Broccoli muriwo une hushamwari uye unogaya. Iwe unogona kubika kana kuibika uye kuishandira sechishongo kana kuiratidza sechinhu chikuru che kubvongodza sehuku iyi.

Broccoli uye mbatatari curry stew

Mbeu dzeFennel

Mbeu dzeFennel dzinobva calcium, magnesium, phosphorus uye vitamini K, zvakakosha kuchengetedza mapfupa akasimba uye ane utano. Iwe unogona kunwa ivo se infusion kuti udziye mukati mezuva.

Nuts

Almonds, walnuts, hazelnuts ... kupa calcium, magnesium uye mapuroteni. Tora chitsama pakati-mangwanani kana pakati-masikati kuuraya nzara, kuwedzera ivo kumasaladhi kana kudya kwako kwemangwanani mangwanani kutanga zuva nesimba.

Sardines

Yakanakisa sosi ye calcium uye vhitamini D, sardine dzemumagaba inzvimbo huru mune yedu pantry uye imwe yezvikafu zvakakosha kusimbisa mapfupa. Vanogona kuva chisvusvuro chikuru, zadzisa sandwich kana saladhi.


Siya yako yekutaura

Your kero e havazobvumirwi ichibudiswa. Raida minda anozivikanwa ne *

*

*

  1. Inotarisira iyo data: Miguel Ángel Gatón
  2. Chinangwa cheiyo data: Kudzora SPAM, manejimendi manejimendi.
  3. Legitimation: Kubvuma kwako
  4. Kutaurirana kwedata
  5. Dhata yekuchengetedza: Dhatabhesi inobatwa neOccentus Networks (EU)
  6. Kodzero: Panguva ipi neipi iwe unogona kudzora, kupora uye kudzima ruzivo rwako