Kodi kufooka kwa mafupa ndi ukalamba sikungapeweke?
Kuwonongeka kwa mafupa kwa zaka zambiri ndizochitika zachilengedwe. Koma ngati muyamba kudwala matenda osteoporosis, mumakhala pachiwopsezo chothyoka - komanso kuposa chimodzi. Sikuti mafupa anu akutaya calcium ndi mchere wina; Ndi matenda osteoporosis, fupa lokha limawonongeka.
Mwamwayi, ndi mphamvu yathu kukhudza mbali imeneyi ya thanzi. Polimbana ndi matenda a osteoporosis, zakudya zoyenera ndi masewera olimbitsa thupi zidzathandiza.
Kodi thupi langa limafuna calcium yochuluka bwanji?
Zochepa kuposa momwe mukuganizira. Ngakhale kuti chovomerezeka chovomerezeka ndi 1000 mg patsiku kwa achinyamata ndi 1200 mg kwa amayi opitirira zaka 50 ndi amuna opitirira zaka 70, kafukufuku amasonyeza kuti ayi. Kafukufuku wa amayi a 61, omwe adasindikizidwa mu British Medical Journal, adapeza kuti 433 milligrams ya calcium patsiku ndi yokwanira, ndipo kudya mopitirira pamenepo sikupindulitsa kwenikweni.
Magwero opindulitsa kwambiri a calcium ndi nyemba ndi masamba obiriwira obiriwira, popeza alinso ndi zakudya zina zambiri. Pakati pa masamba obiriwira, masamba opindika, masamba ndi masamba a Brussels ndi broccoli amapereka mayamwidwe ambiri a calcium. Koma kashiamu yomwe ili mu sipinachi imakhala yochepa kwambiri.
Udindo wa mkaka polimbana ndi matenda a osteoporosis wakhala wotsutsana kuyambira pamene Nurses 'Health Study, yomwe inatsatira akazi 72 pa zaka 337, idapeza kuti mkaka sumapangitsa kuti mwayi wopewa kusweka. Azimayi amene amamwa magalasi atatu kapena kuposerapo a mkaka patsiku, pafupifupi ankathyoka m’chiuno ndi m’manja ngati amene amamwa mkaka pang’ono kapena osamwanso.
Kuti mayamwidwe bwino a calcium, vitamini D amafunikira. Kuti thupi likhale ndi mavitamini okwanira, ndikwanira kutentha manja ndi nkhope yanu padzuwa tsiku lililonse kwa mphindi 15. Ngati mumapewa dzuwa kapena kugwiritsa ntchito sunscreen, muyenera kumwa zakudya zapadera zowonjezera.
Akuluakulu amayenera kumwa ma micrograms 15 a vitamini D patsiku, ndipo anthu opitilira zaka 70 ayenera kumwa ma 20 micrograms patsiku. Koma popeza kuti vitamini D ndi mankhwala oletsanso khansa, akuluakulu a zaumoyo amalangiza anthu kudya vitamini D wochuluka—pafupifupi ma microgram 50 patsiku.
Ndi zakudya ziti zomwe ndimadya zomwe zingafooketse mafupa anga?
Zakudya zikaphatikiza nkhuku, nsomba, ng'ombe, kapena china chilichonse chokhala ndi mapuloteni anyama, impso zimataya calcium mwachangu kwambiri. Mapuloteni a nyama amakonda kuchotsa calcium m'magazi kudzera mu impso kulowa mkodzo. Zikafika poipa kwambiri, kudya kwambiri nyama kumatha kuonjezera kutaya kwa calcium ndi 50% ya calcium. Izi zikhoza kufotokoza chifukwa chake mkaka suli wothandiza kwambiri polimbitsa mafupa: mkaka umakhala ndi calcium, koma umakhalanso ndi mapuloteni a nyama, omwe angapangitse kuti calcium iwonongeke.
Zakudya zamchere zimawonjezeranso kuchepa kwa calcium. Mukakhala ndi sodium muzakudya zomwe mumadya, m'pamenenso impso zanu zimachotsa calcium m'thupi lanu.
Yesetsani kudya nyemba zobiriwira zatsopano kapena zoziziritsa kukhosi, kolifulawa, ndi tomato kaŵirikaŵiri—zimakhala zopanda sodium. Koma masamba am'chitini, soups ndi sauces amakhala ndi sodium nthawi zambiri, choncho yesani kuyang'ana zinthu zoterezi popanda mchere wowonjezera. Tchipisi za mbatata, zokhwasula-khwasula, ndi zokhwasula-khwasula zofananira nazo zili ndi mchere wambiri, monganso tchizi ndi nyama zophikidwa, kuphatikizapo nyama yankhumba, salami, soseji, ndi nyama. Poganizira zonsezi, yesetsani kudya zosaposa 1500 mg ya sodium patsiku.