Zakudya zothandizira polimbana ndi matenda olumikizana mafupa
Zakudya zothandizira polimbana ndi matenda olumikizana mafupa

Mavuto olowa mafupa nthawi zambiri amakhala ndi matupi awo sagwirizana maziko. Zina mwazakudya zimatha kusokoneza chikhalidwe cha ziwalo, zomwe zimapangitsa kuti pakhale matenda a nyamakazi. Choncho, pochiza matenda amtunduwu, zakudya zokonzedwa bwino ziyenera kugwiritsidwa ntchito kuwonjezera pa chithandizo chamankhwala.

Zakudya zamasamba

Pakati pazakudya zolimbikitsidwa zomwe zimathandiza polimbana ndi matenda olumikizana mafupa, pali zakudya zamasamba zokhala ndi masamba ndi zipatso. Zina mwa izo: broccoli, nkhaka, leeks, parsley, udzu winawake, beets, zikumera, kabichi, kaloti, sitiroberi, zipatso za citrus, blueberries, rosehips. Ndiwo magwero olemera a vitamini C, omwe ndi ofunikira pakupanga kolajeni. Komanso, imapanga cartilage, imapangitsa kuti minofu ikhale yogwirizana ndipo imayambitsa chikhalidwe cha tendon ndi mfundo. Kuphatikiza apo, zipatso ndi ndiwo zamasamba zimapatsa thupi ma antioxidants omwe amaletsa kutupa.

Nsomba

Zakudya zamasamba ziyenera kuwonjezeredwa ndi nsomba zam'nyanja zamafuta: halibut, mackerel, tuna, herring, flounder, sardines. Ma Omega-3 fatty acids omwe ali mu nsomba amathandizira kuti mafupa azitha kuyenda bwino komanso amathandizira kupanga timadzi tambiri timene timachepetsa kutupa. Nsomba imaperekanso vitamini D yomwe imathandizira kuyamwa kwa calcium komanso kukhala ndi anti-inflammatory properties.

Zonunkhira

Zokometsera monga turmeric, ginger, cloves ndi nyerere za nyenyezi zimakhala ndi zotsutsana ndi kutupa. Amathandiza kulimbana ndi ululu ndi kuuma kwa mafupa.

mafuta

Mafuta amagwira ntchito yofunika kwambiri polimbana ndi mafupa omwe ali ndi matenda. Mafuta a nyama, omwe amalepheretsa kuyamwa kwa omega-3 fatty acids, ayenera kupewedwa. Omwe akulimbikitsidwa kuphatikiza mafuta a linseed ndi rapeseed. Walnuts, sesame ndi amondi ndizofunika chifukwa chokhala ndi omega-3 fatty acids. Mafuta a mpendadzuwa, mafuta a azitona ndi mafuta a mphesa ayenera kuchotsedwa pazakudya. Amakhala ndi omega-6 fatty acids, omwe amakhudza kwambiri chikhalidwe cha mafupa.

mkaka

Mkaka ndi gwero lachilengedwe la mapuloteni, zomwe zimamanga chichereŵechereŵe. Ndiwofunika kwambiri kuposa mapuloteni a nyama kapena phala. Tsiku lililonse muyenera kudya supuni 3-4 za kanyumba tchizi ndikumwa kapu yowonjezera ya mkaka, yoghurt kapena kefir.

Nkhumba ndi nyemba

Mkate wothira ndi ufa, pasitala, mpunga wa paddy, bran ndi nyemba ndi gwero lambiri la fiber, zomwe zimakulolani kuchotsa kulemera kwakukulu komwe kumalemetsa mafupa. Kuphatikiza apo, ali ndi mavitamini a B omwe amathetsa kupsinjika maganizo. Kupsinjika, komwe kungayambitse kusintha koyipa mu synovial fluid.

Zakudya zopangidwa ndi anthu omwe akulimbana ndi ululu wamagulu ziyenera kukhala ndi zinthu zomwe zatchulidwa pamwambapa. Panthawi imodzimodziyo, ndikofunika kuchepetsa mankhwala omwe angapangitse kutupa: mazira, nyama, zokazinga, mkaka, mchere, khofi, mowa ndi masamba ena (mbatata, tomato, tsabola, biringanya). Pakati pa zinthu zosafunikira, palinso zomwe zili ndi zosungira zambiri (supu ufa, otchedwa soups waku China, tchipisi tamatumba, mbale zofulumira).

 

Siyani Mumakonda