Izinketho ezinhlanu zekhambi lasekhaya le-osteoporosis

-Delile

• 1. I-Papaya smoothie ene-yogurt
• 2. Ijusi le-cashew
• 3. Ijusi le-Cranberry
• 4. I-Papaya smoothie enesame
• 5. Ijusi le-Watercress nemvubelo kabhiya

Ezinye izinketho ezinhle zamakhambi asekhaya we-osteoporosis amavithamini namajusi alungiselelwe ngezithelo ezicebile nge-calcium efana ne-cashew, i-blackberry noma i-papaya.

I-osteoporosis yisifo esingelapheki futhi esiwohlozelayo esithinta amathambo, kuvame kakhulu ukuvela ngemuva kokunqamuka kokuya esikhathini futhi izimpawu zaso eziyinhloko ubuhlungu emathanjeni, ukuphakama okunciphile ngisho nokuvela kokuqhekeka okungenzeka ngisho nokuwa okuncane kakhulu. Funda kabanzi mayelana nalesi sifo nokuthi kungani senzeka.

Yize kunganconyelwanga ukusebenzisa kuphela lezi zokupheka ezizenzele zona ukwelapha i-osteoporosis, zingumphelelisi omuhle kakhulu wokwelapha.

1. I-Papaya smoothie ene-yogurt

Ikhambi elihle lasekhaya le-osteoporosis i-vithamini ewolintshi ne-papaya ngoba icebile nge-calcium novithamini D okuyizakhamzimba ezibalulekile empilweni yethambo. Iwolintshi nopopo kungezinye zezithelo ezimbalwa eziqukethe inani elihle le-calcium.

Izithako

• I-yogurt engu-1 ecebile ngevithamini D;
• 1 ucezu oluncane lwe-papaya oqoshiwe (30g);
• isigamu sengilazi lejusi le-orange;

Imodi yokulungiselela

Shaya izithako ku-blender bese uphuza.

Le vithamini inefayibha eningi ngakho-ke ingaba nomphumela we-laxative.

2. Ijusi le-cashew

Ijusi le-cashew lilungele i-osteoporosis ngoba lesi sithelo sinothe nge-calcium, esiza ukuqinisa amathambo.

Izithako

• Ama-cashews ama-3;
• 400 ml wamanzi;
• ushukela onsundu ukunambitha.

Imodi yokulungiselela

Shaya yonke into ku-blender bese uyiphuza.

3. Ijusi le-Cranberry

Ijusi le-Cranberry nayo ilungele i-osteoporosis ngoba ibuye ibe ne-calcium eningi, esiza ukugcina amathambo namazinyo.

Izithako

• 200 g wejikijolo omnyama.

Imodi yokulungiselela

Dlulisa amajikijolo phakathi kwe-centrifuge bese uphuza ijusi ngokushesha ngemuva kwalokho. Uma uthola ukuthi ukungaguquguquki kwejusi sekukhulu kakhulu, engeza ½ inkomishi yamanzi ugovuze kahle.

Ngaphezu kokuvimbela ukukhumuzeka kwamathambo, amajikijolo acebile ku-beta-carotene nakuvithamini A no-C, okuvimbela ukuguga ngaphambi kwesikhathi nokunikeza isikhumba nezinwele okunempilo.

4. I-Papaya smoothie enesame

Esinye isixazululo esihle kakhulu esenziwe ekhaya ukuvimbela ukukhumuzeka kwamathambo i-papaya vithamini enesame, njengoba zombili izithako zihlinzeka nge-calcium emzimbeni. Ngaphezu kwalokho, i-sesame inikeza i-omega 3, okungathi, ngokwezifundo ezithile, ingaba nemiphumela emihle empilweni yethambo.

Izithako

• 2 wezipuni sesame;
• 200 mg kapopo;
• ½ l wamanzi noju ukunambitha.

Imodi yokulungiselela

Shaya yonke into ku-blender uze uthole ingxube eyodwa. Ukuqinisekisa zonke izinzuzo zale vithamini, kunconywa ukuthi uphuze izingilazi ezimbili zaleli khambi lasekhaya nsuku zonke.

5. Ijusi le-Watercress nemvubelo kabhiya

I-Watercress namawolintshi yimithombo emihle kakhulu ye-calcium, kepha uma ihlanganiswa nemvubelo kabhiya, ijusi inenani elikhulu lokudla okunomsoco, ngoba iqala ukuba ne-calcium eningi kepha namanye amaminerali abalulekile ekuqiniseni amathambo, njenge-phosphorus ne-magnesium, kusiza ukuvimbela i-osteoporosis.

Izithako

• Amagatsha ama-watercress ama-2;
• 200 ml wamanzi ewolintshi;
• Isipuni esingu-1 semvubelo yebhiya.

Imodi yokulungiselela

Shaya zonke izithako ku-blender bese uphuza.

Ngaphezu kokudla, ukuzivocavoca umzimba kubaluleke kakhulu ukuqinisekisa ukuthi ukungena kwe-calcium emathanjeni, funda amanye amathiphu kule vidiyo elandelayo ukugcina amathambo akho eqinile njalo: