Thupi lachikazi

Khungu laling'ono lonyowa, ziwalo zosinthika ndi mitsempha, mafupa amphamvu - aliyense amafuna zonse. Zimaperekedwa kwa achinyamata monga choncho, koma ndi msinkhu, muyenera kuyesetsa. Thupi lachikazi limafunikira kudzikongoletsa.

Mumadziwa mwambi uwu: “Ukamakula, umaoneka mmene umayenera.” Tsiku la Mkazi anamvetsera malangizo: thupi wamkazi amafuna chisamaliro, mmene kukwaniritsa olowa kusinthasintha, elasticity khungu.

Momwe mungatetezere mafupa, mafupa ndi mitsempha

Kudya zakudya zochepa zomwe zili ndi mavitamini ndi mavitamini, komanso kuchepa kwa mafuta acids, kumapangitsa kuti mafupa ndi mitsempha ikhale yochepa kwambiri, ndipo mafupa amakhala osalimba. Zakumwa za carbonated, zinthu zowotcha, mafuta ndi nyama zosuta, chokoleti, zakudya zokazinga, tchizi, ayisikilimu ndi nkhanu, mowa - zakudya izi zimathandizira kukula kwa osteoporosis, kupindika komanso kuuma kwa mafupa, arthrosis intraarticular cartilage).

Kulimbitsa mafupa, ziwalo ndi mitsempha ziyenera kutenga njira yophatikizira, kuphatikizapo zakudya zoyenera, kuchita masewera olimbitsa thupi, komanso kugwiritsa ntchito mankhwala apadera. Thupi lachikazi limafunikira kudzikongoletsa.

Zomwe ziyenera kukhala zakudya zopatsa thanzi komanso zopatsa thanzi

Mfundo zoyambirira za kadyedwe koyenera:

  1. Kugwiritsidwa ntchito kwa BJU kumalimbikitsidwa: mapuloteni - 10% ya mphamvu zonse, mafuta - 30% (zodzaza ˂10% ya mphamvu zonse), chakudya - 60%.
  2. Kugawa zopatsa mphamvu kutengera nthawi ya tsiku. Chakudya cham'mawa chimakhala 25% ya zopatsa mphamvu, masana - 50% ndi 25% chakudya chamadzulo.
  3. Kuti muwerenge kuchuluka kwa madzi ofunikira, chulukitsani kulemera kwanu ndi 30 ml.

Zosakaniza ndi Zopangira Zomwe Zimathandizira Mafupa Athu ndi Mafupa Athu Kukhala Amphamvu Ndi Achichepere

Pofuna kupewa kupasuka kwa ligaments ndi tendon, imathandizira kusinthika kwa minofu yolumikizana ndikulimbitsa mafupa, gwiritsani ntchito:

  1. Zakudya zokhala ndi calcium, zomwe ndizofunikira pakukula ndi kulimbitsa mafupa. Izi zikuphatikizapo: mkaka wothira, masamba a masamba, masamba a mizu, amondi.
  2. Zamgulu phosphorous okhutira: nsomba, nsomba, nyama yamwana wang'ombe zimathandiza kuti bwino mayamwidwe kashiamu.
  3. Mankhwala okhala ndi nthaka ndi magnesium: chiwindi, nkhuku, ng'ombe, mwanawankhosa, dzinthu, mtedza, nyemba, soya, chinangwa tirigu, zoumba, chokoleti, zouma apricots.
  4. Zakudya zamkaka zokhala ndi mafuta ochepa, mkaka wopanda mafuta ochepa, tchizi.
  5. Masamba obiriwira, azungu a dzira, yamatcheri, nkhuyu.
  6. Zakudya zokhala ndi collagen: gelatin, ng'ombe, chiwindi, mazira a nkhuku, nsomba zamafuta. Chifukwa cha zinthu izi, nsalu zimapeza elasticity.

Zinthu zomwe zimalimbitsa mafupa athu, mafupa ndi mitsempha

Mavitamini ndi kukonzekera kwapadera kolimbitsa mafupa, mafupa ndi mitsempha:

  • Vitamini D, yomwe imapezeka mu nsomba zamafuta, mazira, batala, chiwindi, mbewu, imalepheretsa kutulutsa kwa calcium m'thupi.
  • Vitamini F - imakhala ndi anti-inflammatory effect pa mgwirizano, yomwe imapezeka mu nsomba, azitona ndi mafuta ena a masamba.
  • Mavitamini a gulu C - ali ndi udindo wopatsa thanzi la mafupa, amapezeka mu zipatso za citrus, masamba, ma currants ndi chiuno.
  • Mavitamini A, E, C, K, B ali ndi udindo wobwezeretsanso ntchito zazikulu za minofu ndi mafupa.
  • Kukonzekera kuchokera ku gulu la chondroprotectors, monga: chondroitin - amatenga nawo mbali mu kapangidwe ka cartilage ndi minofu yolumikizana, amayamba kagayidwe kachakudya; glucosamine - imabweretsanso zinthu zomwe zavulala mu minofu.

Kuyenda kumatanthauza mafupa ndi mafupa athanzi

N’chifukwa chiyani kuchita masewera olimbitsa thupi n’kofunika kwambiri kuti mafupa akhale olimba?

Kulimbitsa mafupa, mafupa ndi mitsempha ndizosatheka popanda ntchito ya minofu. Kukhala ndi moyo wongokhala, kusowa zolimbitsa thupi - kumachepetsa kagayidwe kachakudya m'thupi ndi kufalikira kwa magazi, zomwe zimabweretsa kuwonongeka kwa zakudya zamafupa, minofu ndi mitsempha.

Kuphunzitsa mphamvu, kuthamanga, kuvina, tennis, kuyenda, maphunziro ogwira ntchito, kusambira - zonsezi zimathandizira kuwonjezeka kwa mafupa, kupanga mafupa.

Yoga, Pilates, kutambasula - kusintha kusinthasintha ndi kuyenda kwa mafupa, kulimbitsa mafupa.

Kuchita masewera olimbitsa thupi - oyenera anthu omwe ali ndi vuto la minofu ndi mafupa.

"Mukangoyang'ana khungu lanu ndikumvetsetsa:" Ndi izi, zaka! ” Ndipo: “Ay-ya-yay, uyenera kuchitapo kanthu!” Yoga, ndithudi, imathandizadi - kusinthasintha ndi kuyenda kwa ziwalo kulipo! Koma khungu! Kodi, sindikukayikira kufunsa, ndi turgor? Zovala kumaso, mukuti? Inde, inde, ndithudi, kwa nthawi yaitali komanso nthawi zonse! Zovala za thupi lonse? Inde, tiyenera, tiyenera! Ndikuyenda kuzungulira nyumba, kupakidwa ndi uchi pakati, mwachitsanzo, ndi mkaka kapena, mwachitsanzo, dongo, kwa mphindi 20-30, ndipo ndi bwino kukhala. Kapena apa pali wina akusisita thupi ndi ayezi kyubu, chabwino, kapena mosiyanasiyana shawa. Komanso zabwino. Komabe, zonsezi ndi kunja!

Ndiyeno mwadzidzidzi ndimaphunzira kuti anthu okoma mtima akhala akudziwa kale kunyowetsa ndi kudyetsa khungu kuchokera mkati! Kodi mwamvapo mawu otere - collagen? Apa, ndi thandizo lake basi! Ndipo imakhala yabwino kwambiri yothetsera mafupa, mitsempha ndi khungu. Zomwe mukusowa! Kupanda makwinya ndi elasticity wa khungu mwachindunji zimadalira kolajeni okhutira. Ndipo ikhoza kutengedwa mkati. Osati kokha ndi jellied nyama. Ngakhale osati kwambiri ndi jellied nyama, koma mu mawonekedwe a zakudya zina.

Nthawi zambiri, ndinagula botolo lalikulu la collagen mu mawonekedwe a ufa. Pamimba yopanda kanthu, ola limodzi musanadye, uyenera kusungunuka mu kapu ya madzi ndikumwa. Mumatsuka ufawo ndi supuni yoyezera, kusungunula poyamba mu madzi pang'ono, ndiyeno pamwamba pa galasi lonse.

- Ndipo mumatani - choyamba kuthira madzi kapena kuthira ufa? - adandifunsa mlangizi wa sitolo komwe zakudya zamasewera zimagulitsidwa, kwa omwe ndidadandaula kuti zotupa zimakhalabe.

– Poyamba ufa, kenako ndikuthira madzi pang’ono.

- M'malo mwake: kuthira madzi pang'ono, kusonkhezera ufawo, kenaka yikani madzi kuti mupange galasi lathunthu. Ndipo osati ola limodzi musanadye, theka la ola ndilokwanira - limakhala ndi nthawi yoti lilowe.

Ambiri, monga iwo amati, anayesedwa pa ndekha. Ndipo ndikunena za chamoyo chomwe chadutsa zaka 50! Ndimakhutira ndi zotsatira za miyezi yoposa iwiri yogwiritsira ntchito collagen - khungu lakhala losalala kwambiri. Ndidzasinthana ndi hyaluronic acid - mtsuko wa mapiritsi uli kale motsatira mzere. Ndiyenera kudya nyama ya jellied?! “

Lina Dmitrienko, Anastasia Lysyuk

Siyani Mumakonda