I-osteoporosis iyisifo esiyingozi esihlotshaniswa nokunciphisa amathambo kanye ne-fragility yabo, okuholela ezinkingeni eziningi. Ukuze ulwe nalesi sifo, akwanele nje ukuthatha amaprotheni kanye ne-calcium, udinga ukuwahlinzeka ngalezo zakhi ezivumela ukuba zitholwe. Lena yindlela kuphela yokuhlela ukudla okunomsoco uma kwenzeka i-osteoporosis, eyophumelela ngempela.
Ngidinga kangakanani i-calcium?
Empeleni, imikhiqizo ne-calcium kufanele isetshenziswe kuyo yonke impilo kusukela ebuntwaneni, ukuze igweme izinkinga ngamathambo esikhathini esizayo. Ngeshwa, bambalwa kakhulu abantu abalalele leli phuzu lokubuka elizwakalayo. Kodwa engxenyeni yokuqala yokuphila ukuthi ukudla okuvamile kwalesi sici ngokudla kubaluleke kakhulu, ngoba ngalesi sikhathi ukuthi ubanjwe ngokuphelele lapho, njengoba umuntu esemdala, lokhu kungabangela izinkinga.
Wonke umuntu omdala kufanele adle u-800 mg we-calcium nsuku zonke (isibonelo, izinkomishi ezimbili zobisi kanye nesangweji elilodwa noshizi noma ingilazi yobisi kanye nepakethe le-cottage cheese). Kwabesilisa nabesifazane abangaphezu kwengu-60, okujwayelekile kuvamile izikhathi ezimbili-1500 mg. Cabanga ukuthi kumikhiqizo yobisi engenamafutha, i-calcium ingaphezu kokuvamile.
Abaholi nge-calcium bangama-cheeses, isibonelo iSwitzerland, i-Russian, i-Poshekhonsky, i-Brynza, iParmesan, iKostromskaya. Ukusetshenziswa kwamachizi ekhishini lansuku zonke kuzokuvumela wena nabathandekayo bakho ukuba nithole kancane inani elidingekayo le-calcium futhi nihlale nilondoloza impilo ye-bone system ngendlela efanele.
Ukudla Nge-Osteoporosis
Akuyona imfihlo ukuthi i-osteoporosis idinga ukudla okunomsoco, okuvumela ukuba uhlanganise ne-calcium, okudingekayo ukuze ulondoloze amathambo. Lokhu kudinga izici ezifana ne-phosphorus, i-magnesium, kanye namavithamini A no-D. Ngaphezu kwalokho, kubalulekile ukuthi i-calcium ingabuthelela, futhi lokhu kukhuthazwa ngamavithamini B6 no-K. Ungakhohlwa ukuthi i-osteoporosis idinga ukudla okunomsoco nokufanele, hhayi ukuphazamisa ukugaya - ngakho-ke ukudla okunzima kumele kukhishwe.
Cabanga ukudla okudingekayo komzimba nge-osteoporosis:
- imikhiqizo yobisi nobisi omuncu;
- imifino, izithelo, izithelo;
- izinhlanzi ezinamafutha, kuhlanganise nama-sardine;
- isinkwa;
- inyama;
- izithelo omisiwe.
Kubalulekile ukugwema ukusetshenziselwa ikhofi, itiye kanye noshokoledi njalo, ngoba le mikhiqizo iphazamisa ukutholwa kwe-calcium. Nciphisa isidingo nenyama - ingulube, inyama yenkomo, iwundlu kanye nokudla okunjengezinsimbi eziningi, kungani i-calcium igajwa kancane kakhulu.