Zakudya zabwino za mafupa a mafupa

Ambiri amakhulupilira kuti kudya ndi mafupa osayenera sikuyenera kusintha - chifukwa chiyeso choterocho chikuwonekera poyang'ana osati chogwirizana kwambiri ndi vuto lalikulu. Komabe, ndi zakudya zomwe zimathandiza kuti thupi likhale lopindulitsa ndi zinthu zofunika komanso kulimbikitsa machiritso mwamsanga.

Zakudya zabwino zowonongeka: mndandanda wotchulidwa

Pofuna kudyetsa bwino mafupa, ndikofunika kumvetsetsa zomwe zimapangidwira mafupa athu. Mndandandawu muli zinthu izi: manganese, nthaka, phosphorous, calcium, magnesium, mavitamini B6, B9, B12, C, D, K. Chifukwa chiyani? Zonsezi zimathandiza kuti zikhale ndi calcium ndi mapuloteni - omwe ndi njerwa zomwe thupi limapanga minofu ya mafupa. Pachifukwa ichi, chakudya cha ziphuphu chiyenera kukhala motere:

1. Kutulutsa calcium : sardines, salimoni, kabichi, amondi, mkaka, mkaka, sesame, sipinachi.
2. Kupanga magnesiamu : nthochi, mkaka, almonds ndi mtedza wina, nyongolosi ya tirigu, masamba a masamba, carp, shrimp, halibut, nyanja, nyanja, herring, mackerel, cod, mkate wochuluka.
3. Kupeza vitamini D : Mafuta a nsomba monga kuwonjezera, nsomba zamtundu.
4. Zinc : nsomba zamadzi ndi nsomba, mbewu za dzungu, nyemba, bowa, oat ndi buckwheat groats, walnuts.
5. Kupanga phosphorous : caviar ya sturgeon nsomba, oat ndi buckwheat groats, nyama ya chiwindi, tchizi, nyemba, dzira yolk, walnuts.
6. Kupeza mavitamini B6, B9, B12 : yisiti ya brewer, chiwindi cha chiwindi, nthochi, nyemba, masamba a masamba, Brussels ndi kabichi, beets, machungwa, sardine, mackerel, mazira.
7. Kuti mupeze vitamini K : mankhwala a mkaka wowawasa.

Pachifukwa ichi, chakudya chitatha kukhala cholemera mu mapuloteni - nyama, nsomba ndi nkhuku, zomwe ziyenera kuphatikizapo ndiwo zamasamba ndi zitsamba kukonza chimbudzi. Zovuta kwambiri kutsegula thupi sizothandiza, zokwanira 1-2 zokhazikika patsiku. Musaiwale za kanyumba tchizi - ndizo mankhwala abwino kwa nthawi yoteroyo.

Zakudya zabwino zokhudzana ndi fupa: fufuzani

Poonetsetsa kuti zakudya zowonongeka kwa msana, miyendo (mapeni, manja, ndi zina zotero) zimapereka zotsatira, muyenera kusiya zinthu zina:

• mowa;
• tiyi, khofi;
• maswiti;
• chakudya champhongo.

Zakudyazi zimadodometsa calcium, ndipo pa nthawi yophulika sayenera kudya chakudya. Umu ndi mmene mudzakhalire ndi nthawi yochepa kwambiri ndikubwerera ku moyo wabwino.