Osteoporosis chirwere chinotyisa chinosanganiswa nokuonda kwemapfupa uye fragility yavo, inotungamirira kumatambudziko mazhinji. Kuti urwise chirwere ichi, hazvina kukwana kungotora mapuroteni uye calcium, unofanirwa kuvabhadhara nezvinhu izvo zvinovabvumira kuti zvivepo. Iyi ndiyo nzira chete yekugadzira chikafu kana chiitiko che osteoporosis, icho chichava chaicho chaicho.
Ndinoda mari yakawanda sei?
Zvechokwadi, zvinowanikwa ne calcium zvinofanira kupedzerwa muupenyu hwose kubvira paudiki, kuitira kuti urege kudzivisa matambudziko nemapfupa mune ramangwana. Zvinosuruvarisa, vanhu vashomanana chete vanoteerera izvi zvinonzwisisika. Asi iri muhafu yekutanga yehupenyu iyo kudya nguva dzose kwechikamu ichi nechikafu kunokosha zvikuru, sezvo iri panguva ino iyo yakanyatsogadziriswa apo, sekukura, izvi zvinogona kukonzera matambudziko.
Munhu mumwe nomumwe mukuru anofanira kudya 800 mg ye calcium zuva nezuva (somuenzaniso, 2 makapu emukaka uye sandwich 1 nechesi kana girazi remukaka uye pakiti yekottage cheese). Kune varume nevakadzi vanopfuura makumi matanhatu, zvinowanzoitika zvinenge zviviri zvakapfuura-1500 mg. Funga kuti muzvibereko zvemafuta zvisina mafuta, calcium inopfuura yakawanda.
Vatungamiriri nehuwandu hwe calcium ndeyechizi, zvichienderana neSwitzerland, Russian, Poshekhonsky, Brynza, Parmesan, Kostromskaya. Kushandiswa kwechizi mukicheni chezuva nezuva kuchakubvumira iwe neaunoda kuti muwane zvishoma nezvishoma kugamuchira chidimbu chakakosha che calcium uye nguva dzose kuchengetedza hutano hwepfupa yepamusoro pane zvakakodzera.
Kudya kweOsteoporosis
Haisi chakavanzika chokuti osteoporosis inoda kudya, izvo zvinokubvumira kuisa calcium, zvakakosha kuchengetedza mapfupa. Izvi zvinoda zvinhu zvakadai sephosphorus, magnesium, uyewo mavitamini A uye D. Mukuwedzera, zvinokosha kuti calcium inogona kuunganidza, uye izvi zvinokurudzirwa nemavhitamini B6 neK. Usakanganwa kuti osteoporosis inoda kudya kwakanaka uye kwakakodzera, kwete kupindira nekuchera - saka zvokudya zvinorema zvinofanira kuiswa kunze.
Funga nezvekudya kwakakodzera kwemuviri nehasteoporosis:
- mukaka nemukaka wemukaka;
- miriwo, michero, marumusi;
- hove dzine mafuta, kusanganisira sardines;
- chingwa;
- nyama;
- michero yakaomeswa.
Zvakakosha kudzivisa kushandiswa kwekofi, tei uye chokoti, nokuti zvigadzirwa izvi zvinovhiringidza kubatwa kwe calcium. Deredzai kudiwa uye nyama - yenguruve, nyuchi, gwayana uye zvimwe zvokudya zvakadai zvine iron yakawandisa, nei calcium inodyiwa zvishoma nezvishoma.