Kuganizira za zakudya zoyenera komanso kuchita masewera olimbitsa thupi, timatha kukwaniritsa cholinga cha kuchepa kwa chilimwe kusiyana ndi kusamalira thanzi la m'tsogolo. Komabe, chiwerengero chilimbikitsa: oposa 25% a anthu a ku America omwe amafunsidwa amanena kuti kulemera kwina kwa iwo si chifukwa chachikulu chopita ku gulu la masewera. Choyamba, akufuna kukhalabe ndi thanzi labwino ndi moyo wabwino kwa zaka zambiri. Koma mkhalidwe wa mafupawo ali ndi zaka 20-30, malinga ndi ziwerengero zomwezo zimaganiziridwa ndi ochepa. Kufikira zaka zingapo, tilibe vuto ndi izi: kupatula patapita nthawi yayitali, chiuno chikumira, kapena kuyenda pazitsulo kwake kumatha ndi kutha kwa "kutalika" ndi kusuntha. Komabe, kupewa kanthawi koyenera kungatipulumutse ku mavuto aakulu pambuyo pake komanso kupewa matenda otupa matenda.
Mitsempha imakhala ngati minofu: chifukwa chochita mwamphamvu zimakhala zolimba, ndipo popanda atrophy. Ngakhalenso kudya kashiamu mokwanira ndi moyo wosachita zinthu sikungakupulumutseni kuti mutaya fupa. Mfupa ya munthu ili ndi mafupa 206 ndi ziwalo 230. Mapangidwe a fupa la mnofu amapangidwa ali ndi zaka pafupifupi 25-30. Pambuyo pake, kuchuluka kwa minofu kumayamba kuchepa. Ngati mutayaza zambiri, mudzayamba kudwala matenda otupa matenda. Ndipotu, wayamba kale kutchedwa "matenda a zaka khumi zapitazi," ngakhale kuti siziri choncho. Ichi ndi gawo la ukalamba wokalamba wa thupi, chinthu chodabwitsa kwambiri. Koma pakalipano ndi koyenera kuganiza kuti musalole kuti matenda a osteoporosis akule. Mwapatsidwa mpata wolimbitsa mafupa anu ndi zakudya zokwanira komanso zolimbitsa thupi.
Kukhala moyo wosadzikonda
Matenda aumphawi, ngati mbali iliyonse ya thupi lathu, ayenera kusungidwa. Kuti athe kukhala olimba kwambiri, nkofunika kuti azichita maphunziro apamtima komanso kuchita masewera olimbitsa thupi. Zitetezero za chitetezo. Kuti mukhale ndi thanzi labwino, simukusowa kupita kuzipangizo zovuta. Ndikwanira kupereka 30-35 Mphindi tsiku ndi tsiku cardio yaikulu ya sing'anga kwambiri. Pita, kuyenda, kuthamanga njinga ndi tennis. Monga mukudziwira, moyo womwewo umakhala woopsa kwambiri wa kuvulala mafupa. Zambiri mwa izi ndizovulaza kapena kuvuta. Zakudya zowonjezera mavitamini ndi zofufuza zomwe zingakuthandizeni kulimbikitsa mafupa ndi mafupa.
1. Mkaka ndi mkaka. Zili ndi kashiamu yambiri. Komanso, popanda mankhwalawa, sikutheka kuti munthu apeze kashiamu yofunikira ndi chakudya.
2. Zomera (parsley, katsabola, etc.). Ali ndi mavitamini ofunika kwambiri C, B1, B2, K, E ndipo ali ndi zinthu zofunika kwambiri monga calcium salt, potaziyamu, chitsulo, phosphorous, zomwe kwenikweni zimakhala ndi vitamini wambiri.
3. Nsomba za m'nyanja, caviar, chiwindi ndi mazira ochulukirapo amakhala ndi vitamini D, zomwe zimapangitsa kuti calcium iyambe kuyamwa komanso imapangitsa kuti chitetezo chitetezeke.
4. Mkaka, nyama, mazira ndi tirigu. Zili ndi phosphorous, popanda kuti chidziwitso chokhazikika cha ubongo ndi mafupa n'zosatheka.
5. Black currant, galu ananyamuka ndi zipatso. Kulephera kwa ascorbic asidi kumabweretsa kuphwanya kwa collagen kaphatikizidwe ka minofu ya mafupa, kotero kuwonjezera zakudya za vitamine C.
6. Zheleobraznye mbale, nsomba ndi soya. Zakudya zimenezi zili ndi amino acid monga lysine. Imachita nawo mapangidwe a fupa ndikukonzekera ntchito ya minofu yopanga ndi kubwezeretsa.
Kupanda calcium m'thupi
Kafukufuku waposachedwapa awonetsa kuti amayi amakono amadya pafupifupi 400 mg ya kashiamu patsiku, pamene amayi omwe ali ndi zaka 19 mpaka 199 omwe amalangizidwa ali ndi 1000 mg. Pofuna kupewa matenda a osteoporosis ndi kulimbitsa mafupa, ndikwanira kubwezera zinthu zina zomwe zili ndi calcium ndi phosphorous, popeza ndizo zigawo zazikulu za mafupa. Izi ndi zofunika kwambiri kwa iwo omwe amachita nawo maseŵera. Tengani zakudya zowonjezera mchere pokhapokha ngati zofunikira. Zitetezo za chitetezo: Ngati mumakonda mkaka, mavuto anu adzathetsedwa. Ndipo ngakhale mafuta otsika kwambiri amakhala ndi calcium yokwanira. Musamamwe mkaka - kuphatikizapo zakudya zina za mkaka, mwachitsanzo, yoghurts, tchizi, milkshakes. Koma ndi zonona ndi batala, musatengeke: mwa iwo calcium zili ndizomwe zili pansi. Ngati mukukayikira za ziwalo zanu zathanzi, mafupa ndi minofu, mukhoza kuyang'ana kunyumba.