Zamkatimu
Thanzi la mafupa ndilo Maziko a ubwino wanu, kumverera mumlengalenga, kukongola kwa mano anu ndi kumanga thupi loumbika bwino. Kuti minyewa yamfupa ikhale yolimba, timafunikira calcium ndi vitamini D, kusowa kwa zinthu izi ndizomwe zimayambitsa matenda a osteoporosis. Choyenera kulabadira choyamba?
mtedza
Mtedza monga amondi ndi mtedza, umakhalanso ndi potaziyamu wambiri ndipo umalepheretsa kutuluka kwa kashiamu m'thupi pamodzi ndi madzi owonjezera. Walnuts ali ndi kuchuluka kwa omega-3 fatty acids omwe amathandiza fupa kupanga bwino.
Sardines ndi salimoni
Salmoni ndi nsomba zina ndi gwero la vitamini D, choncho panthawi yomwe ntchito ya dzuwa imakhala yochepa, ndikofunika kuti muphatikizepo zakudya zanu. Kuonjezera apo, sardines ali ndi calcium yambiri, ndi nsomba ya polysaturated mafuta acids, yomwe imathandizanso kuti pakhale kusintha kwakukulu kwa fupa lonse.
Mkaka
Mkaka umadziwika bwino ngati gwero lodziwikiratu la calcium ndi vitamini D ndipo ngati thupi lanu limamwa lactose, kumwa tsiku lililonse kapu ya mkaka kapena mkaka wothira, kefir, mkaka wophikidwa ndi thovu, yogati. Chidutswa cha tchizi - njira yofanana ndi mkaka.
mazira
Mazira amakhalanso amodzi mwa magwero akuluakulu a mapuloteni, calcium komanso makamaka vitamini D - makamaka mu yolk. Koma chifukwa cha kuchuluka kwa cholesterol, komwe kumaphatikizapo kugwiritsa ntchito mankhwalawa, akatswiri azakudya amalangiza kuti asatengeke ndi mazira.
nthochi
Tinkaganiza kuti nthochi ndi gwero la potaziyamu, koma zipatso zokomazi zimakhalanso ndi zakudya zina zambiri, kuphatikizapo calcium. Nthochi kumapangitsa chitetezo chokwanira, kulimbikitsa kagayidwe wa mapuloteni ndi calcium, kuwasunga m`thupi.
Masamba obiriwira
Sipinachi, mitundu yonse ya kabichi, anyezi wobiriwira ndi magwero abwino a calcium. Mavitamini ndi mchere wambiri wa masambawa amathandizira kuti minyewa ya fupa ipangike ndikuchira pambuyo povulala ndi kusweka.
nthuza
Prunes amalimbitsa mafupa mothandizidwa ndi inulin, chinthu chomwe chimathandizira kuyamwa mwachangu kwa calcium m'thupi.
Zambiri za zakudya zamafupa athanzi penyani mu kanema pansipa:
