Agogo anga aakazi akhala akudwala matenda osteoporosis kwa zaka zoposa 20. Zinayamba ndi mfundo yakuti iye anatsetsereka, anagwa n’kuthyoka msana. Ichi chinali chizindikiro choyamba cha matendawa, koma sichinapezeke mwamsanga.
Pambuyo pake, adathyola chiuno ndipo kangapo - nthiti zake. Komanso, zinali zokwanira kwa iye kukhala m’basi modzaza ndi anthu kuti nthiti imodzi kapena ziŵiri zisweke. Ndibwino kuti agogo anga aakazi nthawi zonse amakhala ochita masewera olimbitsa thupi: chifukwa cha izi, adapanga lamba wolimba wa minofu, womwe mwanjira ina umagwirabe mafupa ake onse - modabwitsa kwa madokotala omwe adatsimikizira kuti adzalandira moyo "wonama" komanso kuti mafupa ake. idzaphwanyika ngati choko ...
Pamene ine anagwedeza manja anga ndili mwana (izi zinachitika kawiri), makolo anga anayamba intensively kudyetsa ine kanyumba tchizi, yoghurt ndi zina mkaka, kukhulupirira moona mtima kuti amathandiza kulimbikitsa mafupa. Ndi nthano chabe. Ngakhale zofala kwambiri: tinakulira motsimikiza kuti ubwino wa mkaka wa mafupa ndi chowonadi chodziwika bwino kuti mkaka, kanyumba tchizi ndi gawo lofunikira la zakudya zabwino. "Imwani, ana, mkaka - mudzakhala wathanzi."
Pakadali pano, asayansi atsimikizira zaka zambiri zapitazo kuti mkaka ndi wowopsa kwambiri. Ndikuphunzira za kudwala kwa mafupa, ndinapeza maphunziro ambiri * omwe amakana kapena amakayikira zotsatira zabwino za mkaka pa thanzi la munthu ndikutsimikizira zotsatira zake zoipa. Mwa zina (zomwe ndalemba kale ndikupitiriza kuzilemba), nthano yakuti mkaka umathandiza ana kupanga mafupa olimba, ndipo akuluakulu - kupewa matenda a osteoporosis amachotsedwa. Mwachitsanzo, maiko omwe amamwa kwambiri mkaka ndi mkaka amalemba kuchuluka kwa anthu omwe akudwala matenda osiyanasiyana a mafupa komanso kusweka kwakukulu (USA, New Zealand, Australia) **.
Mwachidule, njira yofooketsa mafupa ndi mkaka ingafotokozedwe motere. Kudya mkaka ndi mkaka kumapangitsa kuti m'thupi mukhale acidic kwambiri. Kuti achepetse kuchuluka kwa acidity, thupi limagwiritsa ntchito calcium, yomwe imalowa m'mafupa. Mwachidule, mkaka umatulutsa calcium m'thupi mwathu (anthu omwe amamwa mkaka amakhala ndi calcium yambiri ya mkodzo kuposa omwe amapewa mkaka ndi mkaka).
Osandilakwitsa komanso kafukufukuyu: Calcium ndi yofunika kwambiri kwa mafupa athu, koma imatha kupezeka (pamitengo yofunikira) ndi zina, zotetezeka kuposa mkaka.
Ndipo chinthu chinanso: zikuwoneka kuti kuchita masewera olimbitsa thupi ndikofunikira kwambiri kuti mafupa akhale ndi thanzi labwino ***. Izi zimakhala ndi zotsatira zowoneka bwino. Kuwonjezera pa kuchita masewera olimbitsa thupi, akatswiri amalimbikitsa kuonjezera kudya masamba, zipatso, nyemba zamasamba komanso makamaka masamba: masamba a collard, browncoli, broccoli, sipinachi ndi masamba ena obiriwira omwe ali ndi calcium. (Pano pali mndandanda wa zomera zolemera za calcium.)
Ndikoyeneranso kusiya mkaka ndi mkaka chifukwa ntchito zawo zimagwirizana ndi kupezeka kwa matenda a mtima (omwe ndi omwe amachititsa imfa ku Russia), khansara, lactose tsankho, shuga, nyamakazi, ziphuphu zakumaso, kunenepa kwambiri, etc. ndidzalemba mtsogolo.
Kuwonjezera apo, mkaka wamakono uli ndi ndalama zambiri mankhwala ophera tizilombo (chifukwa cha zomwe ng'ombe imadya), mahomoni okula (omwe amadyetsedwa ng'ombe kuti apeze mkaka wochuluka mosayembekezereka mwachilengedwe) ndi mankhwala (omwe ng'ombe zimathandizidwa ndi mastopathy ndi matenda ena obwera chifukwa cha kukama kosatha). Ndizokayikitsa kuti mukufuna kudya zonsezi)))))
Ngati simungathe kukhala opanda mkaka nkomwe, sankhani njira zina: mkaka wa zomera (mpunga, hemp, soya, almond, hazelnut) kapena mbuzi ndi nkhosa.
Sources:
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Bischoff-Ferrari HA, Dawson-Hughes B, Baron JA, et al. Kudya kwa calcium ndi chiwopsezo cha kupasuka kwa m'chiuno mwa amuna ndi akazi: kusanthula meta kwa omwe akuyembekezeka kukhala gulu lamagulu komanso mayesero oyendetsedwa mwachisawawa. Ndine J Clin Nutr. 2007; 86:1780–90.
Lanou AJ, Berkow SE, Barnard ND. Calcium, mkaka, ndi thanzi la mafupa mwa ana ndi achinyamata: kuunikanso umboni. Matenda. 2005; 115:736-743 .
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Frassetto LA, Todd KM, Morris C, Jr., et al. "Padziko lonse lapansi kuthyoka kwa ntchafu kwa amayi okalamba: zokhudzana ndi kudya zakudya za nyama ndi masamba." J. Gerontology 55 (2000): M585-M592.
Abelow BJ, Holford TR, ndi Insogna KL. "Kuyanjana kwachikhalidwe pakati pa mapuloteni a nyama ndi kuphulika kwa m'chiuno: lingaliro." Calcif. Tissue Int. 50 (1992): 14-18.
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Lunt M, Masaryk P, Scheidt-Nave C, et al. Zotsatira za Moyo Wathu, Zakudya Zamkaka Zazakudya ndi Matenda a Shuga pa Kuchulukana Kwa Mafupa ndi Kuwonongeka kwa Vertebral Deformity: Phunziro la EVOS. Osteopores Int. 2001; 12:688-698 .
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