Ukudla kwe-osteoporosis: okufanele udle nokuthi yini okufanele uyigweme

-Delile

• 1. I-calcium
• 2. Uvithamini D
• 3. Magnesium
• 4. I-Phosphorus
• Yini okufanele uyigweme
• Imenyu Yokudla Kwamathambo

Ukudla kwe-osteoporosis kumele kucebe nge-calcium, okuyiyona minerali eyinhloko yokwenza amathambo futhi ingatholakala ekudleni okufana nobisi, ushizi kanye ne-yogurt, kanye novithamini D, okhona enhlanzini, enyameni nakumaqanda, ngaphezu kokunye amaminerali afana ne-magnesium ne-phosphorus. U-Vitamin D ukhulisa ukumuncwa kwe-calcium ne-phosphorus emathunjini, okusiza ukuqinisa amathambo, ukuvimbela nokulwa namathambo.

I-osteoporosis yisifo esingelapheki esingenazo izimpawu, sitholakala ekuhlolweni kokulawula nokuvimbela impilo ejwayelekile noma ezimweni zokuphuka kwamathambo okwenzeka ngokuzenzekelayo. Lesi sifo sivame kakhulu kwabesifazane, ikakhulukazi ngemuva kokunqamuka kokuya esikhathini, futhi sandisa amathuba okuphuka kwamathambo.

Ukondla i-osteoporosis kufanele kwenziwe ngaphansi kokuqondisa kukadokotela wezokudla, ukulekelela ukwelashwa okuboniswe ngudokotela wamathambo noma udokotela ojwayelekile. Ngalesi sizathu, kubalulekile ukubonisana nodokotela ukuze izivivinyo zi-oda ukukhomba amazinga e-calcium nevithamini D emzimbeni futhi, ngalokho-ke, ukwelashwa okufanele kakhulu kungakhonjiswa.

Ukudla okwanele kulabo abane-osteoporosis kufanele kuhlukaniswe futhi kulinganiswe, kuqukethe ukudla okunothe:

1. I-calcium

I-calcium ibalulekile ukuqinisa, ukukhulisa ukumelana nokugcina impilo yamathambo, ngakho-ke ukusiza ukuvimbela nokulwa ne-osteoporosis, ukudla okunothe nge-calcium kufanele kufakwe ekudleni okubandakanya ubisi kanye nokunye okuphuma kulo, njengoshizi nama-yogurts. Ngaphezu kwemikhiqizo yobisi, baletha nokudla okuhle kwe-calcium njengama-sardine, ama-alimondi, isalmon, i-tofu, i-broccoli, i-arugula, i-kale nesipinashi. Bheka uhlu olugcwele lokudla okune-calcium.

Ukwenza ngcono ukumuncwa kwe-calcium ngamathumbu, umuntu kufanele agweme ukudla ukudla okuqukethe i-oxalic acid ekubunjweni kwawo, njengesipinashi noma i-rhubarb, noma okuqukethe i-phytate, efana nokolweni nerayisi bran, ubhontshisi, udali noma ubhontshisi, isibonelo, njengokunciphisa ukumuncwa kwe-calcium. Ngaphezu kwalokho, ukudla okunothe ngamafutha futhi kunciphisa ukumuncwa kwe-calcium ekudleni, futhi ukusetshenziswa kokudla okune-calcium eningi kufanele kugwenywe.

Ngakolunye uhlangothi, ukudla okunothe ku-vitamin D, kuthuthukisa ukumuncwa kwe-calcium ngamathumbu, okusiza ekuqiniseni amathambo futhi kusize ekwelapheni i-osteoporosis.

Ngokuvamile, inani elinconyiwe le-calcium lingu-1000 kuye ku-1200 mg ngosuku kubantu abadala, kepha lingahluka ngokuya ngomuntu ngamunye, elidinga ukuholwa udokotela noma isazi sokudla okunomsoco ukuze lenze ukudla okunomsoco nokuhlukile.

Buka le vidiyo nesazi sokudla uTatiana Zanin ngokudla okunothe nge-calcium:

2. Uvithamini D

Uvithamini D ubalulekile ekwandiseni ukumuncwa kwe-calcium ne-phosphorus emathunjini, futhi ungasiza ekuvimbeleni nasekwelapheni i-osteoporosis.

Ukudla okunothe ku-vitamin D kufaka hlangana i-fish efana ne-salmon, sardines kanye ne-herring, i-cod liver oil, amaqanda nenyama yenkomo, isibonelo. Kodwa-ke, indlela enkulu futhi enhle kakhulu yokukhiqiza uvithamini D owanele emzimbeni ukushisa ilanga nsuku zonke imizuzu engama-20, njengoba imisebe yelanga ishukumisa ukukhiqizwa kwale vithamini esikhunjeni.

Uma amazinga kavithamini D esevele ephansi noma lapho i-osteoporosis isivele isikhona, udokotela wakho angancoma ama-supplements asuselwa ku-calcium no-vitamin D. Bona izinzuzo zokufaka i-calcium ne-vitamin D ye-osteoporosis.

3. Magnesium

IMagnesium ingumbiwa obalulekile empilweni nasekuqiniseni amathambo, futhi ingaba umlingani omuhle ekuvikeleni nasekwelapheni i-osteoporosis.

Lokhu okumbiwa phansi kutholakala embewini yamathanga, i-sesame, i-flaxseed, ama-chestnut, ama-alimondi, amakinati kanye ne-oats, ngokwesibonelo, isebenza ngokuguqula ivithamini D ibe yimo yayo esebenzayo, ngoba kulapho-ke izosebenza kahle emzimbeni.

Inani elinconyiwe le-magnesium ngosuku lingu-310 kuya ku-320 mg wabesifazane kanye no-400 kuye ku-420 mg wabesilisa.

4. I-Phosphorus

I-Phosphorus ingamanye amaminerali abalulekile okusiza ukuqinisa amathambo, asebenziseka kakhulu ekuvikeleni nasekwelapheni i-osteoporosis futhi angatholakala ekudleni okufana nobisi, ushizi kanye neyogathi, inyama, okusanhlamvu, irayisi elinsundu, amaqanda, amantongomane nenhlanzi.

Inani eliphakanyisiwe le-phosphorus labantu abadala lingu-550 mg ngosuku futhi ukwenza ngcono ukumuncwa kwe-phosphorus emathunjini kubalulekile futhi ukudla ukudla okunothe ku-vitamin D.

Yini okufanele uyigweme

Ekudleni kwe-osteoporosis, umuntu kufanele agweme ukudla ukudla okwehlisa ukumuncwa kwe-calcium emathunjini noma okwandisa ukuphuma kwayo ngezinso, ngomchamo, njenge:

• Usawoti nokudla okunothe nge-sodiumnjenge-cubes yenyama, isoseji, isoseji, i-ham, ukudla okuyiqhwa okufriziwe kanye ukudla okusheshayo;
• Ikhafeyini, abakhona ekhofi, itiye elimnyama, itiye eliluhlaza neziphuzo ezibandayo;
• I-oxalic acid ne-phytate, ekhona kushokoledi, igciwane likakolweni, amantongomane, ubhontshisi, isipinashi, utamatisi kanye ne-chard;
• Ibhotela nenyama enamafutha, ngoba amafutha amaningi agcwele anciphisa ukumuncwa kwe-calcium emzimbeni;
• Amaprotheni amaningi, ethulwa ikakhulu enyameni, inhlanzi nenkukhu.

Ukweqiwa kwamaprotheni kwandisa ukuqedwa kwe-calcium emchameni futhi kunganciphisa ukumuncwa kwawo emathunjini, ngoba imvamisa amaprotheni akhona ekudleni okunothe futhi ngensimbi, amaminerali ancintisana ne-calcium ukuthi ingene emathunjini. Bheka uhlu oluphelele lokudla okune-iron.

Imenyu Yokudla Kwamathambo

Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezintathu yokuthuthukisa i-osteoporosis:

Ngakho-ke, ukudla okunganciphisa ukumuncwa kwe-calcium, njengenyama nobhontshisi, kufanele kudliwe ngokuhlukile kokudla okune-calcium, ikakhulukazi ubisi nemikhiqizo yobisi. Bona okunye ukudla okungu-3 ukuqinisa amathambo akho.

Ngaphezu kwalokho, ukuzivocavoca umzimba kubaluleke kakhulu ukugcina amathambo eqinile, funda amanye amathiphu ngokubuka ividiyo: