Kodi mungafulumizitse bwanji kuchira kwa mafupa osweka?

Tonsefe timakumana ndi ngozi zomwe zingatisiye kukhala ndi udindo kwa nthawi yaitali kuti tichire, ndipo ngakhale kuti kuchira kwa mafupa osweka nthawi zambiri kumasiyana pakati pa munthu ndi munthu, pali anthu ena omwe amatha kuchira pakapita nthawi, pamene pali ena omwe akhoza kuthera nthawi yowirikiza kawiri kuti afike siteji Kuchira, komanso zinthu zina zingapo zomwe zimagwira ntchito, monga zaka, ndipo nthawi zina, madokotala angalowererepo opaleshoni pamene apeza kuti mafupa sangachiritse mwachibadwa, zomwe zimafuna kuchitidwa opaleshoni. kuwakonza.

Ndipo chifukwa nthawi zonse timalangiza mawu odziwika bwino akuti "kupewa kuli bwino kuposa kuchiza", pali zakudya zambiri zachilengedwe zomwe zimalimbitsa mafupa ndikuwathandiza kuchira msanga ngati atathyoka kapena kusweka, mwachibadwa kwambiri, malinga ndi "Boldsky". ” tsamba lazaumoyo.

Kuphulika kwa mafupa kumatha kuchitika chifukwa cha zifukwa zingapo, mwachitsanzo, kuvulazidwa panthawi yochita masewera olimbitsa thupi kapena chifukwa cha ngozi, kapena chifukwa cha matenda osteoporosis, kapena chifukwa cha khansa ya m'mafupa, komanso munthu akhoza kukhala ndi vuto la kusweka kwa mafupa chifukwa cha kudya zakudya zopanda thanzi, zomwe zimabweretsa Za mafupa ake ofooka.

Zina mwa zakudya zomwe zimathandiza kuchiza mafupa osweka:

1- Zakudya zamkaka

Zakudya zamkaka monga mkaka, tchizi, yogurt ndi zina zimakhala ndi calcium yambiri, yomwe ndi imodzi mwa zinthu zofunika kwambiri zomwe zimalimbitsa mafupa ndikuwathandiza kuchiritsa fractures mwachibadwa komanso mofulumira. Choncho, tikulimbikitsidwa kudya mkaka tsiku lililonse.

2- Nsomba

Nsomba, makamaka tuna, zimakhala ndi omega-3 fatty acids ndi vitamini D, zomwe zimathandiza kuyamwa ndi kupindula ndi calcium yomwe mumadya kuchokera ku zakudya zina. Ponena za omega-3 fatty acids, amalimbitsa mafupa ndikuthandizira kuchiritsa fractures mwamsanga.

3- Mbeu za dzungu

Mutha kuwonjezera mbewu za dzungu ku saladi yanu tsiku ndi tsiku, chifukwa cha zomwe zimathandizira kuti mafupa achire mwachangu komanso mchere womwe umathandizira kuyamwa kwa calcium.

4 - Capsicum

Capsicum, makamaka yofiira, imakhala ndi vitamini "C" yambiri, yomwe imapangitsa kuti collagen ikhale m'mafupa, yomwe imathandiza kuti mafupa achire mwamsanga ngati atasweka.

5 - mazira

Mazira ali ndi michere yambiri yothandiza, yomwe ili ndi vitamini D ndi B, calcium ndi mapuloteni, zomwe zimapangitsa kuti mafupa azikhala olimba komanso amathandizira kuchira msanga.

6 - nyemba zakuda

Nyemba zakuda zimathandiza kwambiri mafupa ndi minofu, chifukwa zimakhala ndi magnesium ndi mapuloteni ambiri, zomwe zimathandiza kuti mafupa azitha kuchira msanga.

7 - Parsley

Masamba obiriwira a parsley ali ndi thanzi labwino, chifukwa ali ndi vitamini K wochuluka, omwe amalimbitsa mafupa ndikuwathandiza kuchiritsa fractures mwamsanga.