Choyamba, izi zimakhudza mafupa, omwe ndi maziko ake, mtundu wa chimangidwe, zomwe mphamvu zathu zonse zimadalira, osatchula "zopapatiza" zotero monga kupweteka kwa msana. Kusankha chakudya cha tebulo lanu, anthu ambiri amamvetsera mwachidwi ndi kukoma kwawo, akuiwala za mphindi yofunikira ngati yabwino. Ambiri samaganiza kuti posintha zakudya zawo, amatha kuthetsa mavuto omwe amapezeka ndi matenda a msana ndi ululu pamtunda. Zoonadi, zothandiza sizikutanthauza kuti ndizosauka. Pali zinthu zambiri zomwe zimakwaniritsa zonsezi. Komabe, ngati muli ndi ululu kumbuyo ndi msana, ndipo mukufuna kusintha kwambiri thupi lanu, konzekerani zolephera zina. Mdani wamkulu wa msana ndizoziteteza zosiyanasiyana, zomwe zimakhala zoopsa kwambiri mchere ndi shuga. Yesetsani kuwasiya pa zakudya zanu monga momwe mungathere. Malo abwino kwambiri m'malo mwawo angakhale zakudya zakuda zomwe zilibe zinthu zovulaza. Chakudya chamtundu wanji chomwe chimakhudza thanzi la msana wathu, fufuzani mu nkhani yonena za "Chakudya chopatsa thanzi ndi ululu m'kati mwa msana."
Njira ina yabwino yowonjezera shuga ndi uchi wachilengedwe, womwe umathandizanso kuchotsa mchere wambiri ndi zinthu zina zovulaza m'thupi. Amadziwidwanso chifukwa chosayambitsa matenda. Koma kuwonjezera pa mchere ndi shuga, pali zinthu zambiri zomwe sizingatchedwe kuti ndi zothandiza kwa mafupa ndi minofu. Izi zimaphatikizapo mbale yokazinga ndi yosuta, komanso mabala olemera. Mosiyana ndi zikhulupiliro zambiri, kudya nyama holodtsa sikuthandiza kulimbitsa mafupa, ndipo ngakhale mosiyana. Kotero samalani ndi mbale iyi! Pakati pa anthu omwe akudwala matenda a minofu, gulu lapadera limapangidwa ndi odyetsa. Chowonadi ndi chakuti pofuna kuthana ndi kupanikizika, intervertebral diss ayenera kuwonjezereka madzi mmenemo ndi kuzipereka kutali mwamsanga, kuchita ngati mtundu wodabwitsa. Mapuloteni amachititsa kuti ntchitoyi ikhale yofunikira kwambiri. Mitengo yambiri ya amino imakhala ngati zomangira zawo, zina mwazo zimangokhala ndi zinyama (nyama, nsomba, mkaka, mazira, etc.). Kuwakana kwathunthu, mumadziika pa ngozi yaikulu. Ndibwino kusamalidwa kuti mudye zonunkhira ndi zokolola zosiyanasiyana: zokometsera, mpiru, tsabola pamasisitiki ndizowonongeka kuposa shuga ndi mchere. Yesetsani kuti muwabwezeretse ndi chakudya chapadera, chomwe chimakonzedwa pamaziko a achinyamata mphukira za mitengo ya coniferous. Pofuna kukonzekera, muyenera kusonkhanitsa nthambi zobiriwira zomwe zimawonekera kumapeto kwa kasupe, zouma kwa masiku angapo m'malo amdima ndipo nthawi zambiri zimadutsa m'malo odyetsera nyama mpaka minofu yambiri ikupezeka. Kenaka yonjezerani zosiyanasiyana greenery (parsley, katsabola, basil, etc.), komanso mchere pang'ono. Zotsatira za mankhwala a pasty akhoza kusungidwa m'nyengo yozizira monga preform wamba, kudzaza pamwamba ndi wosanjikiza wa mafuta a masamba, ndipo amagwiritsidwa ntchito ngati msuzi wathanzi ndi wathanzi.
Wina wotchuka, koma chakudya chochepa choipa ndi khofi yakuda. Zomwe zimakhudza thupi zimakhudzana ndi zotsatira zosangalatsa, zomwe zimakhalapo chifukwa cha kupezeka kwa khofi. Inde, owerenga ambiri amagwiritsidwa ntchito mowa kwambiri kotero kuti salinso miyoyo yawo popanda izo. Ndipo komabe, yesetsani kuti mupindule nokha pang'onopang'ono kusiya khofi wakuda kuti mukhale ndi zakudya zowonjezera, zopangira ndi kvass. Choncho, choloweza mmalo ndi zakumwa zochokera ku chicory, zomwe zimathandiza kulimbikitsa ziwalo, zimathandizira kuchotseratu ziphuphu zawo. Mmalo mwa tiyi wakuda, tikulimbikitsidwa kugwiritsa ntchito zobiriwira, komanso mitundu yambiri ya zakudya zamchere. Pitirizani kukambirana za zakumwa, m'pofunikira kutchula madzi a mphesa, omwe ali ndi mphamvu yapadera yochotsera madzi owonjezera kuchokera ku minofu ndi ziwalo. Kuchita izi, ndikwanira kumwa pafupifupi 100-150 magalamu a madzi katatu pa tsiku (mutatha kudya). Madzi atsopano apopedwanso apulo amatchedwanso mankhwala abwino a sciatica. Zowonjezereka zokhudzana ndi thanzi la amino zikhoza kupezedwa osati kwa nyama zokha, komanso kuchokera ku zakudya zamasamba. Zipatso zamtengo wapatali zowonongeka mwamsanga ndikuzilowetsa m'magazi, zomwe zimapatsa thupi mphamvu osati mphamvu zokha, komanso zofunikira zogwirira ntchito ndi zomangamanga.
Ngati phindu la zipatso lidziwika kwa aliyense ndipo salikufunsidwa, ndiye kuti ndiwo zamasamba sizodziwika bwino. Akatswiri amalimbikitsa anthu omwe akuvutika ndi ululu wammbuyo komanso ululu pamtunda wamkati, onetsetsani kuti mukudya tomato. Kuwonjezera pa mapamwamba a polysaccharides, zitsulo zamadzi ndi mchere, masambawa ali ndi phindu lina lofunika: liri ndi chinthu chotchedwa "phwetekere". Zingagwiritsidwe ntchito poyambitsanso chinthu china chofunikira - cortisone, yomwe imagwiritsidwa ntchito mwakhama pofuna kuchiza nyamakazi, rheumatism ndi matenda ena a minofu. Koma kuchuluka kwa sipinachi ndi sorelo mu zakudya ndi zofunika kuchepetsa. Kulankhula za zakudya zoyenera, munthu sayenera kuiwala za ntchito yofunikira yomwe mafuta amapatsidwa. Zakudya zambiri zotchuka zimayesetsa kuthetseratu izi zofunika kwambiri pa zakudya. Komabe, ichi ndi kulakwitsa kwakukulu. Mafuta ndi ofunika kwa ife komanso mavitamini. Kuti ntchito yoyenera ya mavitamini a msana A ndi E ndi ofunika kwambiri, omwe amasiyana chifukwa thupi limamwa nawo okha pamodzi ndi mafuta. Choncho "pewani" mafuta sayenera: motsogoleredwa mu zakudya zanu zam'mafuta tsiku ndi tsiku, mofunika kwambiri monga mafuta a azitona, zitsulo, ndi zina. Chifukwa chakuti ma intervertebral discs ali ndi nkhawa nthawi zonse, ziwalo zawo ziyenera kusinthidwa. Njira yofunikayi imakhala yovuta kapena yosatheka ngati chakudya chanu sichifunikira mchere, makamaka potaziyamu, zomwe zimapangitsa kuti mchere usamadziwe bwino komanso kuti minofu ikhale yogwira ntchito.
Calcium imathandizanso kwambiri mafupa. Zambirimbiri, zimapezeka mu mkaka, komanso masamba. Ngati mcherewu sungalowe m'thupi mokwanira, posachedwa izi zingayambitse matenda osiyanasiyana - kuchokera ku matenda otupa matenda odwala matenda otupa mafupa. Choncho, anyamata ndi anyamata (a zaka zapakati pa 11 ndi 24) ayenera kulandira 1.2 magalamu a calcium patsiku; Amuna a zaka zapakati, amayi asanayambe kusamba ndipo nthawiyi - 1 gramu. Ngati atenga estrogen panthawi yomweyo, mlingowo umakula (mpaka 1.5 magalamu). Lamuloli likugwiritsidwa ntchito kwa amayi pa nthawi yomwe ali ndi mimba ndi kudyetsa: malingana ndi msinkhu womwe amafunikira 2 magalamu (mpaka zaka 19) kapena 1.4 magalamu (pambuyo pa zaka 19) za kashiamu patsiku. Ngakhalenso kashiamu yalowa m'thupi mokwanira, izi sizimatanthauza kuti iye anaphatikizidwa kumeneko. Izi zimafuna kupezeka kwa vitamini D, mlingo wa tsiku ndi tsiku umene ndi maiko apadziko lonse ndi 400 ME. Pofuna kupereka thupi ndi calcium ndi vitamini D, ndibwino kumwa tsiku lililonse la lita imodzi ya mkaka wa ng'ombe. Ngati mankhwalawa sakugwiritsidwa ntchito ndi thupi lanu (izi zimachitika mwa akuluakulu), ndiye kuti muyenera kumvetsera nsomba zamtundu, mazira ndi chiwindi.
Ngati mutenga vitamini D monga mavitamini okonzekera, khalani osamala: ngati mwadutsa mopitirira muyeso, zimayambitsa poizoni. Pofuna kupewa izi, ndi bwino kuonana ndi dokotala musanafike. Udindo wa mavitamini a gulu B ndiwowonjezereka. Mavitamini (soya, nandolo, etc.), nyama, chiwindi ndi zinyama zina ndizofunikira kwambiri. Vitamini C imagwiritsidwa ntchito kulimbitsa minofu yomwe imagwiritsidwa ntchito. Mwatsoka, sizingatheke kuti mugwiritse ntchito chimodzimodzi mankhwala omwe amathandiza kwambiri msana. Zifukwa zikhoza kukhala zosiyana, koma zotsatira zake zimakhala zofanana - vitamini-mineral complexes. Mmodzi ayenera kukumbukira kuti kusankhidwa kwawo kuyenera kuyang'aniridwa ndi dokotala. Koma ngakhale mankhwala okwera mtengo kwambiri komanso ogwira mtima sangakhale opanda ntchito ngati simuleka kusuta fodya. Chifukwa chakuti poyambitsa chikonga, ziwiya zazikulu ndi zing'onozing'ono zimagwiritsidwa ntchito, nthawi zina zakudya zowonjezera sizingathe kufika m'mafupa ndi minofu. Adzakondwera kwambiri ndi "dzino lachitsulo", monga marshmallow, pastille, marmalade ndi zakudya zoterezi zomwe zingakhalepo mukudya. Ndikofunika kuti muwadye mwakuya, komanso kukana chokoleti. Udindo wofunikira umaperekedwanso kwa mbewu zosiyanasiyana, mtedza ndi mkaka. Mazira akhoza kudyedwa mwa mtundu uliwonse, koma osaposa pa tsiku.
Malinga ndi zomwe tafotokoza pamwambapa, mungathe kufotokoza zotsalira zomwe ziyenera kutsogoleredwa ndi anthu omwe akudwala ululu komanso msana. Izi zimaphatikizapo supu za masamba ndi mkaka ndi kuwonjezera mbatata ndi tirigu. Nyama, nsomba kapena nkhuku Zakudya ziyenera kukhala mafuta ochepa, njira yabwino yokonzekeretsa ndi kuwiritsa, komanso kuwombera. Kwa saladi, yesetsani kugwiritsa ntchito zamasamba zatsopano kapena zofiira, kupewa marinades, pickles, ndi zina. Monga chotukuka, ndi bwino kukhala ndi vinaigrette kapena masamba caviar, koma ndibwino kukana mbale iliyonse ya bowa. Pomalizira, ndikufuna ndikuwona kuti zakudya zoyenera ziyenera kuperekedwa mosamala kwambiri paunyamata ndi msinkhu, pamene pangokhala mapangidwe apangidwe ka minofu (nthawi zambiri izi zimatsirizidwa ndi zaka 18-20). Panthawi imeneyi, maonekedwe a msana, omwe amayamba chifukwa cha kusowa kwa zakudya m'thupi, amakhala otheka kwambiri. Ngakhale izi sizikutanthauza kuti munthu akakula akhoza kudya chirichonse: povuta kwambiri thanzi la umoyo, kufunika kwakukulu kuyenera kugwirizanitsidwa ndi kugawidwa kwa chakudya chanu cha tsiku ndi tsiku. Tsopano ife tikudziwa choti tisankhe chakudya cha ululu mu msana wamkati.