Kunosimbisa mapfupa, fuma zvokudya wakafuma karusiyamu

About utano mafupa avo, tiri, zvinosuwisa chete anoyeuka dzedu ranyura makore, apo kufamba zvinonyanya kuoma, zvikuru uye kakawanda kwazvo maoko nemakumbo, vachirwadziwa mapfupa uye mishonga regai kubatsira. Panguva dzakadaro, tiri kusagadzikana hanya kuedza kuwana pamusoro echiShinto machikichori akapfuma karusiyamu. Kudzivisa matambudziko pakukwegura namafupa (uye matambudziko akawanda zvakafanana kuchimuka vakura), zvinokosha kutevera vamwe mitemo inokosha zvikuru. mitemo iyi, tikapfuudza vabereki kubva pauduku, asi ainyatsonzwisisa, kuziva, zvinosuruvarisa hakuuyi pakarepo.

Sport uye kudya zvinovaka muviri

Chero basa muviri chinokosha mararamiro utano. Maiziva here kuti vanhu vari kufuta zvisinganyanyi kuita osteoporosis pane vanhu dzakaonda nomuviri? Chokwadi chokuti zvizere nyaya nerimwe zuva kupfeka wako mafuta uremu, nokudaro achisimbisa mapfupa avo. The mhedziso ndechokuti mutambo, kana kuti kutamba, bhora, Skiing, kushambira kana kugwinya, unofanira kurovedza uye kusimbisa mapfupa edu. Sarudza mutambo waro chete kungwara uye vanenge 1 - 2 pavhiki kubata nayo. Classes achasimbisa kwete chete muviri wako, asi kushumira somunhu chinokosha zvikuru mukurwisa kurwadziwa mapfupa.

Achitaura zvokudya, zvakakosha kuti zvaunodya kunosanganisira zvokudya calcium yakawanda uye vhitamini D. Nei vhitamini D? Unowanzonzi akatakura nhengo karusiyamu kana calciferol. Kuti vhitamini D kunoita unhu karusiyamu Absorção de Água mumuviri. Zvinokwanisika kuti zhizha, basking muzuva, asi munguva yechando vachava kushandisa kutenga yokuvirisa siyana.

Foods akapfuma karusiyamu zvinofanira kuverengerwa mu zvokudya zvedu zvezuva nezuva. Asi havafaniri kubatwa mhou chete, Sou kana mupunga mukaka. Pane zvimwe zvokudya zvakawanda kuti akapfuma calcium nezvimwe zvinovaka muviri.

Somuenzaniso, broccoli. Broccoli haasi kutungamirira chigadzirwa zviri calcium, asi rine vhitamini K riri zvakakodzera kuti muviri yedu. Ndiye unocherekedza ari karusiyamu mu mapfupa. 80 magiramu pakati broccoli rine vanenge 150% of zvaida zuva dose vhitamini K. Kana broccoli vanoshandisa akabatana nevamwe zvokudya akapfuma calcium, ipapo yakanaka mugumisiro inogona kubudirira. Broccoli runowanzotaurwa steamed, achiwedzera kuti huru dhishi, kana kuita Salad kubva mairi. Broccoli inofadza kunaka uye zvakanaka, saka zvinoita dzitsive mukuru-mafuta miriwo.

Kusarudza zvokudya akapfuma calcium magnesium, zvakakodzera kupa kupfuura sesame. Ideal quantitative reshiyo mumwe chinhu kune umwe zvinoita kuti kudzivirira osteoporosis, mwoyo chirwere uye vazhinji, mune zvimwe zviitiko, kenza. About 30% rugwaro dose calcium magnesium raiva 4 chete spoon sesame. Kujairwa nutty kuravira, sesame ndiyo yakanaka Kuwedzera chero mundiro, kunyanya kune salads kana miriwo, steamed.

Chimwe chigadzirwa kuti chaizvoizvo kunotungamirira yatakanyora pasi - "karusiyamu-vapfumi zvokudya" - mumwe bhinzi. Plain bhinzi chena, izvo isu saka kazhinji kushandisa pakubika borsch, salads, - a Unganyatsobudirira nokuda nezuva kudya. Rimwe girazi bhinzi unotora 200 MG karusiyamu. Uyezve bhinzi wakafuma faibha, mapuroteni, magnesium, potassium, simbi uye mhangura. Kudya zvokudya yebhinzi kanenge 1-2 nguva pavhiki, kunogona kuderedza mukana wokuti kenza bowel kubudikidza 30%. Sauces, Spaghetti, salads, soups, kwete chete dzinonaka mukaravhani madhishi asi zvokudya akapfuma calcium, nemhaka yaro yakakwirira kugutsikana mune bhinzi.

Somugumisiro, unopfuura pamberi echiShinto ari zvitoro uye kusarudza zvokudya akapfuma calcium, yeuka kuti chero chigadzirwa anofanira kuva yepanyama, nekuti chete ipapo zvichavabatsira muviri wako.