Vakawanda vanotenda kuti kudya nefupa mapfupa hazvidi kuchinja - nokuti chiyero chakadaro chinoratidzika pakutanga pakuona chisingawiriki zvakare nedambudziko guru. Zvisinei, ndiko kudya kwezvipfeko kunobatsira munhu kuwedzera muviri nezvinhu zvinokosha uye kukurudzira kukurumidza kuporesa kwedambudziko racho.
Chikafu chezvipembenene: inorumbidzwa rwandu
Kuti tive nekudya kwakakodzera kwemafupa emapfupa, zvinokosha kuti tinzwisise kuti zvii zvinodiwa pamapfupa edu. Urongwa urwu hunosanganisira zvinhu zvinotevera: manganese, zinc, phosphorus, calcium, magnesium, vitamini B6, B9, B12, C, D, K. Nei ivo? Zvose izvi zvinokonzera kubatsira kubata calcium uye mapuroteni - izvo zvidhinha izvo muviri unozovaka mapfupa emapfupa. Pachikonzero ichi, chikafu chezvipuka chinofanira kunge chakadai:
- Kubudisa calcium : sardines, salmon, kabichi, maamondi, mukaka, mishonga yemisi, sesame, sipinashi.
- Nokuda kwekugadzira magnesium : mabhanana, midziyo yemiti, maarmond uye dzimwe nutswe, gorosi gorosi, mashizha ane mashizha, carp, shrimp, halibut, flounder, gungwa mabhasi, herring, mackerel, cod, mahombeti echingwa.
- Kuwana vitamini D : hove yemafuta sezvinowedzera, hove dzakawanda.
- Kune zinc : marine hove nemafuta ezvokudya, mbeu dzepungu, maruva, mushwa, oat uye buckwheat groats, walnuts.
- Kubudisa phosphorus : caviar yehove ye sturgeon, oat uye grokwheat groats, chiropa chechipfuwo, chezi, nyemba, mazai yolk, walnuts.
- Kuti uwane mavitamini B6, B9, B12 : mbiriso yewachiremba, chiropa chechiropa, mabhanana, nyemba, miriwo mashizha, Brussels uye kabichi, beet, citrus, sardines, mackerel, mazai.
- Kuwana vitamini K : mazai emukaka-munyu.
Muchiitiko ichi, chikafu mushure mekuputsika kunofanira kuva mupfumi mumapuroteni - nyama, hove uye huku, iyo inofanira kuiswa pamwe nemiriwo nemiriwo yekuvandudza kudya. Zvakawanda kutakura muviri hazvina kukosha, zvakakwana 1-2 servings pazuva. Usakanganwa nezvekodha cheese - zviri
Chikafu chemapfupa mapfupa: runyora rwandu
Kuti uone kuti chikafu chiri kuputsika kwepamusoro, zviyamu (mahudyu, maoko, nezvimwewo) zvakapa mitsara, unoda kubvisa zvimwe zvigadzirwa:
- doro;
- tei, kofi;
- sweets;
- mafuta mafuta.
Zvinhu izvi zvinopesana nekudyiwa kwe calcium, uye panguva yekuparara vanofanira kuiswa kunze kwezvokudya zvachose. Iyi ndiyo nzira iyo iwe uchakwanisa kudzoka nayo munguva shoma inogona kuitika uye kudzokera kuhupenyu hwehupenyu.