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Zakudya zopatsa calcium zamafupa athanzi | BoldskyMafupa ndi omwe amathandizira thupi, chifukwa chake ndikofunikira kuti mafupa anu akhale olimba komanso athanzi. Mafupa amathyoledwa nthawi zonse ndikumangidwanso pang'ono. Asanafike pachimake pamafupa azaka 30, thupi limapanga mafupa atsopano mwachangu.
Koma atakwanitsa zaka 30, kuchuluka kwa mafupa kumasintha mwachilengedwe. Izi zimayambitsa mafupa ambiri, omwe amatsogolera ku kufooka kwa mafupa. Mafupa amafooka ndikutuluka panthawiyi.
Komabe, mwa achikulire, kufooka kwa mafupa ndi mafupa osweka zimawoneka mosavuta. Mwamwayi, zizolowezi zambiri zamoyo zimatha kukuthandizani kuti mukhale ndi mafupa olimba mwachilengedwe.
Werengani kuti mudziwe momwe mungapangire kuti mafupa anu akhale olimba mwachilengedwe.
1. Kukweza zolemera
Ngati ndinu mayi amene watha msinkhu, yesetsani kulimbitsa thupi kawiri kapena katatu pamlungu. Yesani kuchita masewera olimbitsa thupi kapena kulimbitsa thupi monga makina olemera, masewera olimbitsa thupi, kuchita masewera olimbitsa thupi, kuyenda kapena kuthamanga pang'ono.
2. Kuchita Zochita Zovina
Kuvina ndi masewera olimbitsa thupi abwino komanso abwino kuwonjezera kuchuluka kwa mafupa. Kuvina kumakulitsa kulemera kwanu kudzera mu minofu ndi mafupa anu zomwe zingathandize kuti mafupa anu akhale olimba mwachilengedwe. Sewerani nyimbo zina zomwe mumakonda zovina ndikuyamba kuyenda bwino.
3. Vitamini D Wowonjezera
Kodi mukudziwa kuti vitamini D imathandizira kwambiri pakulimbitsa kwa mafupa? Chifukwa vitamini D imathandizira thupi kukulitsa kuyamwa kwa calcium. Ngati simungathe kudya zakudya zokhala ndi vitamini D, yesani kumwa mavitamini D owonjezera.
4. Pitani Zakumwa Zowotcha
Kumwa mowa kwambiri kumatha kukhudza mafupa. Kumwa koloko kumawonjezera chiopsezo cha mayi kuti m'chiuno athyoke ndi 14 peresenti. Kafukufuku akuti atha kukhala chifukwa cha soda, caffeine, phosphorous kapena shuga zomwe zimasokoneza calcium.
5. Phatikizanipo Nsomba Zambiri Pazakudya
Yesetsani kuphatikiza nsomba zosiyanasiyana mukamadya, makamaka nsomba zokhala ndi vitamini D. Mafuta atatu a saumoni amapereka vitamini D. Wambiri wazakudya zamzitini, nsomba zamzitini, ndi zina zambiri, amakhalanso ndi vitamini D. Yesani kudya nsombazi tsiku lililonse.
6. Kuthamanga
Kuthamanga ndikochita masewera olimbitsa thupi ndipo ngati muthamanga mphindi imodzi kapena ziwiri patsiku, zimakupatsani mphamvu zolimbitsa thupi. Izi zipangitsa kuti mafupa akhale ndi thanzi labwino chifukwa chochita masewera olimbitsa thupi chimalimbikitsa ma cell a mafupa, omwe amathandizira kuti mafupa akhale ochepa.
7. Kulumpha
Amayi omwe adalumphira maulendo 10 mpaka 20 kawiri patsiku kwa miyezi inayi amadziwika kuti amapindula ndi kulimba kwamfupa m'chiuno poyerekeza ndi azimayi omwe sanalumphe. Kulumpha kumabweretsa kupsinjika kwakanthawi m'mafupa, komwe kumathandizira kumanganso mafupa ndikulimba.
8. Kudya Chakudya Chokwanira
Idyani zakudya zosakanikirana bwino monga zipatso, ndiwo zamasamba, mbewu zonse, mtedza, mkaka, masamba, ndi nsomba. Zakudya izi zimakhala ndi mavitamini ndi michere yambiri yomwe imathandizira kuti mafupa anu akhale ochepa. Chifukwa zimakhala ndi michere monga vitamini K, vitamini B6, vitamini B12, magnesium ndi phosphorous.
9. Idyani Mapuloteni Ochepera a Zinyama
Kukhala ndi mapuloteni ambiri azinyama kumatha kukhudza impso, zomwe zimayambitsa kuchepa kwa calcium. Kuchepetsa kashiamu m'thupi, kumatha kuthandizira kuwonongeka kwa mafupa. Onetsetsani kuti mukudzaza mbale yanu ndi zakudya zomanga thupi zomanga thupi.
10. Kuphika Ndi Zitsamba
Mukuphika chakudya, mutha kuwonjezera zonunkhira ndi zitsamba monga oregano, paprika wosuta, ufa wa adyo ndi zonunkhira zosiyanasiyana ndi zitsamba. Zitsamba ndi zonunkhira zimakhala ndi zinthu zina zomwe zimakulitsa mphamvu ya mafupa anu mwachilengedwe.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, musaiwale kugawana nawo.
10 Zithandizo Zanyumba Zakuthupi
