I-osteoporosis yingozi echaphazelekayo kunye nokucuthwa kwamathambo kunye nobuthaka babo, obangela iingxaki ezininzi. Ukuze ukwazi ukulwa nesi sifo, akwanele nje ukuthatha amaprotheni kunye ne-calcium, kufuneka uwanikeze ngezo zinto ezivumela ukuba zixakeke. Le yodwa indlela yokulungiselela ukutya okunomsoco kwimeko ye-osteoporosis, eya kusebenza ngempumelelo.
Ndifuna malini i-calcium?
Enyanisweni, iimveliso kunye ne-calcium kufuneka zisetyenziswe ebomini ukususela ebuntwaneni, ukwenzela ukuphepha iingxaki ngamathambo kwixesha elizayo. Ngelishwa, bambalwa abantu abaphulaphule le ngongoma yokujonga. Kodwa kwisahlulo sokuqala sokuphila ukuba ukutya rhoqo kwesi siqalo ngokubaluleka kubaluleke kakhulu, kuba ngeli xesha lixakeke ngokupheleleyo xa, njengokuba sikhulile, oku kungabangela iingxaki.
Wonke umntu omdala kufuneka adle i-800 mg ye-calcium imihla ngemihla (umzekelo, iikomityi ezimbini zobisi kunye ne-sandwich 1 kunye noshizi okanye iglasi yobisi kunye nepakethe ye-cottage cheese). Kwabesilisa nabasetyhini abangaphezu kwama-60, isiqhelo sininzi malunga namaxesha angaphezulu-1500 mg. Cinga ukuba kwiimveliso zobisi ezingenamafutha, i-calcium ingaphezu kweqhelekileyo.
Iinkokeli ngexabiso le-calcium zitshizi, umzekelo iSwitzerland, isiRashiya, i-Poshekhonsky, iBrynza, iParmesan, iKostromskaya. Ukusetyenziswa kweentshi ekhitshini lemihla ngemihla kuya kukuvumela ukuba wena kunye nabathandekayo bakho bahambe ngokukhawuleza befumana inani elifunekayo le-calcium kwaye nihlale ninokugcina impilo ye-bone system kwinqanaba elifanelekileyo.
Ukutya kwi-Osteoporosis
Akukho mfihlo yokuba i-osteoporosis idinga ukutya okunomsoco, okukuvumela ukuba uqonde i-calcium, eyimfuneko yokugcina amathambo. Oku kufuna iimpawu ezifana ne-phosphorus, i-magnesium, kunye namavithamini A kunye no-D. Ngaphezu koko, kubalulekile ukuba i-calcium inokuqokelela, kwaye oku kukhuthazwa ngamavithamini B6 no-K. Ungakulibali ukuba i-osteoporosis idinga ukutya okunokulinganisela nokufanelekileyo, ayikuphazamisi ukutyalwa - ngoko kukutya okulukhuni kufuneka kungabandakanywa.
Cinga ukutya okufunekayo komzimba nge-osteoporosis:
- iimveliso zobisi zobisi kunye nobisi obumuncu;
- imifuno, iziqhamo, izityalo;
- iintlanzi ezinamafutha, kuquka i-sardines;
- isonka;
- inyama;
- izithelo ezomileyo.
Kubalulekile ukugwema ukusetyenziswa rhoqo kwekhofi, itiye kunye necolethi, kuba le mveliso iphazamisa ukutshatyalaliswa kwe-calcium. Ukunciphisa imfuno kunye nenyama - ingulube, inyama yenkomo, imvu kunye nokutya okunjenge-iron eninzi kakhulu, kutheni i-calcium igaxwa kakhulu.