Ukudla okungu-9 okusiza ukuqinisa amathambo

-Delile

• 1. Ubisi nemikhiqizo yobisi
• 2. Iqanda
• 3. Insalimoni
• 4. Imbewu yefilakisi
• 5. ICaruru
• 6. Thena
• 7. Imifino eluhlaza eluhlaza
• 8. Imbewu yamathanga
• 9. Amantongomane aseBrazil
• Iresiphi enempilo yokuqinisa amathambo

Ukudla okusiza ukuqinisa amathambo kufaka amaqabunga e-kuru, isipinashi, i-kale ne-broccoli, kanye nama-prunes nama-protein afana namaqanda, ubisi nemikhiqizo yobisi, njengoba icebile nge-calcium, okuyiyona minerali eyinhloko yokwenza amathambo, kanye novithamini D okwandisa ukumuncwa kwe-calcium emathunjini, okusiza ukuqinisa amathambo. Ngaphezu kwalokhu kudla, i-salmon, i-flaxseed namantongomane aseBrazil yimithombo emihle ye-omega 3, ebalulekile ekwenzeni ngcono amandla amathambo nokunciphisa ukulahleka kwethambo.

Ukusetshenziswa njalo kwalokhu kudla kubalulekile ekukhuleni kwamathambo ezingane nezingane, ngaphezu kokusiza ukuvimbela nokwelapha i-osteoporosis kubantu besifazane nabesifazane asebekhulile. Umqondo omuhle ukuhlanganisa ukusetshenziswa kwalokhu kudla kanye nokwenza komunye umsebenzi womzimba oholwa nguthisha womzimba ngoba ukuvivinya umzimba kubalulekile ukuqinisa amathambo nokuwagcina enempilo.

Ukudla okuqinisa amathambo kumele kube yingxenye yokudla okulinganiselayo futhi okunempilo, okungenziwa ngokuholwa ngudokotela wezokudla noma isazi sokudla okunomsoco ngendlela ehlukile ngokwezidingo zomuntu ngamunye.

1. Ubisi nemikhiqizo yobisi

Ukusetshenziswa kobisi nemikhiqizo yobisi efana neyogathi noma ushizi, ngokwesibonelo, kusiza ekwenzeni amathambo aqine, kwandise ukumelana kwawo futhi kugcine impilo yamathambo, njengoba ingumthombo obalulekile we-calcium ne-magnesium, okuyizimbiwa ezibalulekile ekwakheni ubukhulu bethambo.

Kubantu abangabekezeleli i-lactose noma i-vegan, ukukhetha okuhle kokudla okune-calcium yi-tofu.

2. Iqanda

Iqanda liwukudla okuphelele ukugcina amathambo enempilo, njengoba licebile nge-calcium, i-magnesium, i-phosphorus ne-vitamin D, okubalulekile ukuqinisa amathambo. I-Magnesium isebenza ngokuguqula i-vitamin D ibe yimo yayo esebenzayo, okwandisa ukusebenza kwale vithamini, okwenza i-calcium ne-phosphorus kungene kangcono amathumbu.

Ngakho-ke, kunconywa ukuthi udle iqanda okungenani ama-3 ngeviki, okungcono okuphekwe noma okuthosiwe emanzini, ukugwema ukukhuphula inani lamafutha ne-cholesterol.

3. Insalimoni

I-Salmon yinhlanzi enothe ngo-omega 3 no-vitamin D okusiza ekwandiseni ukumuncwa kwe-calcium ne-phosphorus emathunjini, okuyizimbiwa ezibalulekile zokukhulisa ukuqina kwamathambo nokuqinisa amathambo. Ukuthola le nzuzo, ungadla le nhlanzi eyosiwe, ebhemayo, enamanzi noma eyosiwe okungenani kathathu ngesonto.

4. Imbewu yefilakisi

I-flaxseed ingumthombo wezitshalo ocebe kakhulu we-omega 3 obalulekile ukusiza ukwehlisa ukulahleka kwethambo. Ngaphezu kwalokho, le mbewu futhi icebile nge-calcium ne-magnesium, esiza ukukhuthaza ukuqiniswa kwamathambo futhi ingadliwa kuwo womabili amafilakisi asagolide nansundu, futhi kubalulekile ukuchoboza imbewu ngaphambi kokuyidla, njengoba yonke ifilakisi ingagayeki. amathumbu.

Indlela enhle yokufaka iflakisi ekudleni kwakho ukuyifaka kumasaladi, amajusi, amavithamini, ama-yogathi kanye nezinhlama zezinkwa, amakhekhe noma imvuthu, isibonelo.

5. ICaruru

Amaqabunga eCaruru acebile kakhulu nge-calcium futhi, ngakho-ke, angukudla okudingekayo ukugcina ukwakheka kwethambo kuqinile, kugwema amacala we-osteoporosis kanye nokuqhekeka njalo. Leli khambi elinephunga elimnandi, elinambitheka ebabayo, lingangezwa ezitsheni ezahlukahlukene njengamasaladi, izitsha ezijwayelekile, ama-pancake, amakhekhe nezinkwa. Bheka ukuthi ungayilungisa kanjani iresiphi enempilo nge-caruru.

6. Thena

I-prune, ngaphezu kokunotha kakhulu kwe-calcium, inezinto zamakhemikhali ezivimbela ukubuyiswa kabusha kwethambo kwemvelo, okuvimbela ukulahleka kwesisindo samathambo. Ukuze uthole lezi zinzuzo, kufanele udle umlimi ongu-5 kuya ku-6 ngosuku, okwenza kube yindlela ekahle yokudla noma ibhulakufesi.

7. Imifino eluhlaza eluhlaza

Imifino eluhlaza eluhlaza efana ne-broccoli, i-arugula, i-kale nesipinashi icebile nge-calcium okuyiyona minerali enkulu emathanjeni, ngakho-ke, iyasiza ekwakheni ubukhulu bethambo ukukhuthaza ukuqiniswa kwamathambo. Inketho enhle yokwengeza ukusetshenziswa kwale mifino ukuyidla kumasaladi, amasobho noma ukufaka amaqabunga aluhlaza kumajusi noma amavithamini, isibonelo.

8. Imbewu yamathanga

Ngenxa yokuthi icebile nge-magnesium ne-zinc, imbewu yamathanga ingumbimbi obalulekile ekuqiniseni amathambo, njengoba lawa amaminerali esiza ukuguqula uvithamini D abe yimo esebenzayo, okuvumela le vithamini ukuthi inyuse ukumuncwa kwe-calcium ne-phosphorus ngomzimba. Ngale ndlela, le mbewu isiza ukuqinisa nokugcina amathambo enempilo.

Indlela enhle yokwandisa ukusetshenziswa kwembewu yethanga ekudleni kwakho ukuyidla igazingiwe, ibilisiwe noma ithosiwe, ngesimo sefulawa wamakhekhe nezinkwa noma ngamavithamini noma ujusi, ngokwesibonelo.

9. Amantongomane aseBrazil

Inathi yaseBrazil icebile ku-omega 3 ne-calcium esiza ekwehliseni ukonakala kwamathambo futhi yenyuse ubukhulu bamathambo, igcine ukwakheka kwamathambo okunempilo. Ukuthola lezi zinzuzo, ungadla amayunithi amabili amakinati eBrazil ngosuku ngesidlo sasekuseni noma isidlo.

Iresiphi enempilo yokuqinisa amathambo

Iresiphi enhle yesaladi kulabo abadinga ukuqinisa amathambo abo isaladi enamaqabunga e-caruru, umlimi othungwayo neqanda elibilisiwe. Le recipe iqukethe umthamo omuhle we-calcium, uvithamini D namaprotheni, okwenza kube ukudla okulinganiselayo.

Izithako

• Amahlamvu ka ulethisi
• Amaqabunga kaKuru noma amaqabunga esipinashi
• I-Brokholi (ayiphekiwe)
• 1 prune oqoshiwe
• Amaqanda amabili abilisiwe
• Amakhambi anamakha okunethezeka

Imodi yokulungiselela

Faka zonke izithako esitsheni sesaladi kanye nenkathi ngamakhambi anamakha, njenge-oregano, i-basil ne-thyme, ngokwesibonelo, noma inkathi ngenhlanganisela yamafutha omnqumo namaconsi kalamula.

Buka le vidiyo nesazi sokudla uTatiana Zanin nezinye izindlela zokudla zokuqinisa amathambo: