Matenda a osteoporosis ndi matenda owopsa omwe amagwiritsidwa ntchito ndi kupopetsa mafupa ndi kupusa kwawo, komwe kumabweretsa mavuto ambiri. Pofuna kulimbana ndi matendawa, sikokwanira kungotenga mapuloteni ndi calcium, muyenera kuwagulitsa ndi zinthu zomwe zimawalola kuti azisamalidwa. Imeneyi ndi njira yokhayo yokonza zakudya zokhudzana ndi zakudya zokhudzana ndi matenda odwala matenda a osteoporosis, omwe angakhale othandiza kwambiri.
Kodi ndikufunika kashiamu wochuluka bwanji?
Ndipotu, mankhwala okhala ndi calcium ayenera kudyedwa m'moyo kuyambira ubwana, kuti athetse mavuto ndi mafupa m'tsogolomu. Tsoka ilo, anthu ochepa okha amamvetsera malingaliro oyenera awa. Koma mu theka loyambirira la moyo kuti kudya kofunikira nthawi zonse ndi chakudya n'kofunika kwambiri, chifukwa pakali pano ndikutengeka bwino pamene, ngati munthu wamkulu, izi zingayambitse mavuto.
Munthu aliyense wamkulu ayenera kudya mavitamini 800 tsiku lililonse (mwachitsanzo, 2 makapu a mkaka ndi sangweji 1 ndi tchizi kapena mkaka wa mkaka ndi paketi ya tchizi). Kwa amuna ndi akazi oposa 60, chizoloŵezichi chimakhala pafupifupi nthawi ziwiri kuposa 1500 mg. Taganizirani kuti mu mkaka wopanda mafuta, calcium ndi yoposa yachibadwa.
Atsogoleri ndi kuchuluka kwa calcium ndi zakudya, monga Swiss, Russian, Poshekhonsky, Brynza, Parmesan, Kostromskaya. Kugwiritsiridwa ntchito kwa tchizi kukhitchini tsiku ndi tsiku kudzakuthandizani inu ndi okondedwa anu kuti mulandire kalisiyake nthawi zonse ndikukhala ndi thanzi labwino pamtundu woyenera.
Kudya Nthenda ya Mitsempha Yambiri
Si chinsinsi chakuti matenda osteoporosis amafuna zakudya, zomwe zimakuthandizani kuti mukhale ndi kashiamu, zofunika kuti musunge mafupa. Izi zimafuna zinthu monga phosphorous, magnesium, komanso mavitamini A ndi D. Kuwonjezera apo, ndikofunikira kuti calcium ikhale yambiri, ndipo izi zimalimbikitsidwa ndi mavitamini B6 ndi K. Musaiwale kuti osteoporosis imafuna chakudya choyenera komanso choyenera, osati kusokoneza chimbudzi - choncho chakudya cholemetsa chiyenera kutayidwa.
Ganizirani zofunikira zofunika kuti thupi likhale ndi matenda ofooka m'mimba:
- mkaka ndi mkaka wowawasa;
- masamba, zipatso, nyemba;
- nsomba zonenepa, kuphatikizapo sardines;
- mkate;
- nyama;
- zipatso zouma.
Ndikofunika kupewa kawirikawiri kugwiritsa ntchito khofi, tiyi ndi chokoleti, chifukwa mankhwalawa amalepheretsa calcium kuyamwa. Pewani kusowa ndi nyama - nyama ya nkhumba, ng'ombe, mwanawankhosa komanso zakudya zoterezi zili ndi chitsulo chochuluka kwambiri, chifukwa chiyani calcium imakumbidwa pang'onopang'ono.