Ukudla Okunempilo Okungcono Kwamathambo Aqinile

-Delile

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Amafutha omnqumo angaziwa kakhulu ngezinzuzo zawo zezempilo yenhliziyo, kepha amafutha e-monounsaturated angavikela nomdlavuza webele, athuthukise impilo yobuchopho, futhi ahlanganise izinwele, isikhumba nezinzipho. Manje, ukudla okunothile ngamafutha omnqumo kungakhuphula impilo yakho ngesinye isizathu: Kubonakala kusiza ukuqinisa amathambo, ngokusho kocwaningo olusha.

Iqembu labacwaningi baseSpain lahlola amadoda angu-127 aphakathi kweminyaka engu-55 nengu-80 ubudala. Amadoda adla ukudla kwaseMedithera okunothiswe ngamafutha omnqumo abonisa amazinga aphezulu e-osteocalcin egazini lawo, uphawu olwaziwayo lwamathambo aqinile nanempilo, Imibiko ye-Independent.

"Ukutholakala kukawoyela womnqumo kuhlobene nokuvinjelwa kwamathambo ezinhlobonhlobo zokuhlola nezama-in vitro," kusho umbhali oholayo uJosé Manuel Fernández-Real, M.D., Ph.D., esitatimendeni. "Lesi yisifundo sokuqala esingahleliwe esikhombisa ukuthi uwoyela womnqumo ugcina ithambo, okungenani njengoba linikezwe ukusabalalisa omaka bamathambo, kubantu."

Ucwaningo lwangaphambili lubonise ukuthi amafutha omnqumo angase avikele ekwakhiweni kwamathambo, ngokusho Ezimele, futhi isifo samathambo ngokuvamile sivela kancane emazweni aseMedithera uma kuqhathaniswa nalo lonke elaseYurophu.

Sekushiwo lokho, okutholakele akusho ukuthi sekuyisikhathi sokushintsha leyo ngilazi yobisi ngezipuni ezimbalwa zamafutha omnqumo.

"Ayithathi indawo ye-calcium ne-vitamin D ekudleni," uKeith-Thomas Ayoob, isazi sezokudla kanye noprofesa e-Albert Einstein College of Medicine, etshela abe-ABC News. "Kodwa kufaka phakathi bonke abathathu, nokuzivocavoca okuvamile, kubonisa isithembiso njengendlela engcono kakhulu yokuqinisekisa impilo enhle yamathambo."

Ubisi (kanye neyogathi noshizi) akuyona ukuphela kwendlela yokugcina uhlaka lwamathambo akho luqinile. Nazi ezinye izidlo ezinempilo ezixhunyaniswe nempilo yethambo:

1.Soy: Ukudla kwesoy kunothile onamaprotheni, izindlela ezingenalo ubisi zokukhulisa ukudla kwakho kwe-calcium. Umuntu omdala ovamile udinga cishe amamiligremu angu-1 000 alesi sakhi esibalulekile nsuku zonke. Ingxenye yenkomishi enikezwa i-tofu eqiniswe nge-calcium (akuwona wonke ama-brand alungiswa ngale ndlela, i-CookingLight.com iveza) iqukethe cishe amaphesenti angu-25 alokho. Inkomishi kabhontshisi iqukethe ama-milligram angama-261 e-calcium, kanye nama-milligram ayi-108 we-magnesium.

Izinhlanzi ezinamafutha: Ubisi, ushizi, iyogathi kanye ne-tofu ngeke kukusize kakhulu ngaphandle komthamo wakho wansuku zonke kavithamini D, osiza umzimba ukuthi umunce i-calcium. Iningi labantu abadala lidinga cishe amayunithi angama-600 wamazwe ngamazwe (IU) kavithamini D usuku ngalunye, ngokusho kweNational Institutes of Health. Iwashi lama-ounce amathathu e-sockeye salmon iwashi cishe ku-450 IU, ithini lamasardine liqukethe i-178 IU, kanye nama-ounces amathathu engqikithi ye-tuna ekheniwe cishe angu-70 IU.

3. Ubhanana: Ubhanana uyimayini yegolide ye-potassium eyaziwa kahle, kepha akuvamile ukwenza uhlu lokudla kwamathambo aphilile. Kodwa-ke, kuma-milligram angama-422 esithelo esimaphakathi, akumele zishaywe indiva.

4.Amazambane: Olunye ucwaningo lubonisa ukuthi ukudla okunothe nge-potassium kungase kunqande ukwehla kokumuncwa kwe-calcium okubonakala ekudleni okujwayelekile kwaseNtshonalanga. Umuntu omdala ngokwesilinganiso udinga ama-milligram angama-4 700 e-potassium ngosuku. I-spud elilodwa elimnandi elinesikhumba linamamiligremu angu-542 kanti izambane elimhlophe elimaphakathi elinesikhumba linamamiligremu angu-751.

5. Ama-alimondi: Amafutha omnqumo anjenge-nati-acebile emafutheni anempilo nengxenye yokudla okujwayelekile kwaseMedithera, yize isifundo esisha sathola ubudlelwane obuqinile phakathi kwamathambo aphilile nokudla okunothiswe ngamafutha omnqumo kunokudla okunothiswe ngamantongomane. I-ounce eyodwa yama-alimondi iqukethe ama-milligrams angu-80 e-calcium, kodwa futhi ipakisha cishe ama-milligram angu-80 e-magnesium, enye into ebalulekile yamathambo aqinile. Umuntu omdala ojwayelekile udinga cishe amamiligremu angama-300 kuye kwangama-400 ngosuku, ngokusho kwe-NIH.

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