Zomwe ndakumana nazo ndi munda wa cress wa mafupa ndi zakudya ziti zomwe zimapindulitsa pakusweka?

Mostafa Ahmed
2023-09-11T07:41:10+00:00
chondichitikira changa
Mostafa AhmedWotsimikizira: bomaSeptember 11, 2023Kusintha komaliza: Miyezi 8 yapitayo

Chondichitikira changa ndi chikondi cha cress cha mafupa

Pofuna kupititsa patsogolo thanzi la mafupa ndi mafupa, Bambo Ahmed anayesa mankhwala a cress a mafupa ndi mafupa, omwe ndi mbewu ya cress. Chochitika ichi chimasiyanitsidwa ndi phindu lake lalikulu komanso kudalira zinthu zachilengedwe.

Anthu ambiri amakumana ndi vuto la mafupa ndi mafupa, zomwe zimakhudza moyo wawo watsiku ndi tsiku ndipo zimawalepheretsa kugwira ntchito za tsiku ndi tsiku. Choncho, Bambo Ahmed anaganiza kuyesa Rashad kwa Mafupa ndi Mafupa, atamva maumboni abwino okhudza ubwino wake.

Cress amapangidwa kuchokera kuzinthu zachilengedwe monga cress, mafuta a flaxseed, uchi ndi thyme. Zosakaniza zachilengedwezi zimalimbikitsa thanzi la mafupa ndikuthandizira kuthetsa ululu wamagulu ndi kutupa. Garden cress ndi chisankho chapadera kwa iwo omwe akufuna chithandizo chachilengedwe chamavuto a mafupa ndi mafupa, popanda kufunikira kudalira mankhwala.

Atatha kuigwiritsa ntchito kwa milungu iwiri, a Ahmed anaona kusintha kwakukulu m'moyo wake. Mphamvu ya mafupa ake inakula ndipo kusinthasintha kwa mfundo zake kunakula. Anatha kuchita ntchito za tsiku ndi tsiku momasuka komanso mosavuta, popanda kumva ululu kapena kufooka.

Zomwe Bambo Ahmed anakumana nazo ndi munda wa cress wa mafupa ndi mafupa ndi chitsanzo cha mphamvu ya mankhwala achilengedwe awa polimbikitsa thanzi la mafupa onse ndi kupititsa patsogolo mgwirizano. Garden cress imayenera kuyang'aniridwa ndi anthu omwe ali ndi vuto la mafupa ndi mafupa ndipo akufunafuna njira zachilengedwe zothandizira.

Palibe kukayika kuti kugwiritsa ntchito zinthu zachilengedwe monga munda cress ndi njira yotetezeka komanso yothandiza kuti mukhale ndi thanzi labwino la mafupa ndi olowa popanda kukumana ndi zoopsa zomwe zimachitika chifukwa cha mankhwala. Zachilengedwe zitha kukhala ndi gawo lofunikira pazamankhwala ena komanso kukonza moyo wa anthu omwe ali ndi vuto la thanzi.

Amachiritsa mafupa othyoka..Phunzirani za ubwino wa mbewu za cress The Consulto

Ubwino wa Rashad kukonda mafupa

Malinga ndi kafukufuku amene anachitika ku yunivesite ya Marmara ku Turkey, munda wa cress uli ndi zakudya zosiyanasiyana zofunika, kuphatikizapo calcium, magnesium, omega-3 fatty acids, ndi mavitamini ndi mchere wina.

Zotsatira zake zidawonetsa kuti kudya mbewu za cress nthawi zonse kumathandizira kulimbitsa mafupa ndikuwonjezera kuchuluka kwawo. Chifukwa chake, cress yamunda imatha kukhala ndi zotsatira zabwino popewa matenda a mafupa monga osteoporosis.

Kuphatikiza apo, cress yamunda imakhalanso ndi anti-inflammatory and antioxidant properties, zomwe zimalimbikitsa thanzi la mafupa komanso kuchepetsa chiopsezo cha matenda ambiri osatha.

Garden cress ikhoza kudyedwa m'njira zingapo, kaya ndikuigwiritsa ntchito mu mbale za saladi kapena masamba okazinga, kapena ngati ufa womwe ukhoza kuwonjezeredwa ku timadziti kapena ma smoothies.

Mndandanda wa ubwino wa cress mbewu kwa mafupa

ubwinoZopatsa thanzi zilipo
kulimbikitsa mafupaCalcium ndi magnesium
Limbikitsani kachulukidwe ka mafupaMavitamini ena ndi mchere
Kupewa matenda a mafupaMavitamini amphamvu ndi zinthu
Chepetsani kutupa kwa mafupaAnti-kutupa katundu
Kupewa matenda aakuluAntioxidant katundu

Kodi munda wa cress ndi wothandiza pa mawondo?

Vuto la kupweteka kwa bondo limadetsa nkhawa anthu ambiri amisinkhu yonse. Pofuna kuthetsa vutoli, anthu ambiri amagwiritsa ntchito njere za m’munda ngati njira yothetsera vutoli. Koma kodi mbewu za cress zimapindulitsadi maondo?

Tisanafike pa yankho la funsoli, tiyenera kumvetsa udindo wa munda cress mbewu komanso ngati ali ogwira pochiza mawondo ululu. Garden cress imaganiziridwa kuti ili ndi zinthu zachilengedwe zotsutsana ndi kutupa komanso zochepetsera ululu, kutanthauza kuti zitha kukhala zotonthoza pakupweteka ndi kutupa m'malo olumikizirana mafupa.

Ngakhale pali maphunziro ena omwe amasonyeza ubwino wa mbewu za cress pochiza ululu wa mawondo, palibe mgwirizano pakati pa madokotala ponena za mphamvu zawo zenizeni. Zotsatira zitha kukhala zotsutsana ndipo zotsatira zake zitha kukhala zosiyana pakati pa anthu.

Kotero, ndi njira iti yabwino kwa munthu amene akudwala mawondo? Wodwalayo ayenera kulankhulana ndi dokotala wake kuti amutsogolere molondola, payekha. Dokotala ndiye woyenerera bwino kupanga chisankho malinga ndi momwe wodwalayo alili komanso kuwunika kwazinthu zomwe zimakhudzana ndi matenda ake.

Kuphatikiza apo, pangakhale njira zina zothandiza zochepetsera ululu wa mawondo, monga:

  • Chitani masewera olimbitsa thupi mwamphamvu kuti mulimbikitse minofu yozungulira bondo
  • Ikani ayezi kuti muchepetse kutupa ndi kuchepetsa ululu
  • Kugwiritsa ntchito njira zolimbitsa thupi kuti zithandizire kuyenda komanso kuchepetsa kupanikizika pa bondo.

Momwe mungagwiritsire ntchito mbewu za cress kwa mafupa?

Ubwino watsopano wa garden cress wapezeka polimbikitsa thanzi la mafupa komanso kulimbitsa mafupa. Kafukufuku wasonyeza kuti kugwiritsa ntchito mbewu za cress kungakhale njira yabwino yosungira ndi kulimbikitsa thanzi la mafupa.

Garden cress ndi chomera chakale ku Middle East ndi South Africa. M'zaka zapitazi, wakhala akugwiritsidwa ntchito mu mankhwala achikhalidwe kuchiza matenda ambiri ndi thanzi. Zina mwazabwino zomwe zimakhudzana ndi mbewu za cress ndikulimbikitsa thanzi la mafupa.

Pali njira zambiri zomwe munda cress ungagwiritsire ntchito kulimbikitsa thanzi la mafupa, zofunika kwambiri ndi izi:

  1. Kudya njere za cress ngati ufa: Mbewu za cress zakupsa zimatha kudulidwa ndikugwiritsidwa ntchito ngati ufa. Ufawo umasakanizidwa ndi madzi kuti upange madzi kapena chakudya. Garden cress imakhala ndi calcium yambiri, magnesium, ndi mavitamini ena omwe amathandizira kulimbitsa mafupa.
  2. Kugwiritsa ntchito mafuta a cress kumunda: Mafuta a cress wa kumunda amatha kugwiritsidwa ntchito kuphika kapena kuwonjezeredwa ku saladi ndi sosi. Mafutawa ali ndi zinthu zambiri zopatsa thanzi zomwe zimalimbikitsa thanzi la mafupa.
  3. Kudya zitsamba zotengedwa ku njere za cress: Tiyi kapena madzi atha kukonzedwa kuchokera ku zitsamba zotengedwa ku mbewu za cress. Zitsambazi zimakhala ndi zinthu zomwe zingathandize kuti mafupa akhale athanzi komanso amphamvu.

Komabe, anthu ayenera kukaonana ndi dokotala kapena katswiri wa zaumoyo asanagwiritse ntchito cress ya m'munda kuchiza kapena kulimbikitsa thanzi la mafupa. Pakhoza kukhala kuyanjana ndi mankhwala ena kapena machenjezo okhudza kugwiritsa ntchito cress yamaluwa nthawi zina.

Kuonjezera apo, mlingo wogwiritsidwa ntchito uyenera kusinthidwa ndipo malangizo ogwiritsira ntchito ayenera kutsatiridwa. Kugwiritsa ntchito kwambiri njere za cress kungayambitse zovuta zina.

Chenjezo liyeneranso kuchitidwa ngati pali ziwengo zodziwika bwino za kalulu wa dimba kapena chilichonse mwa zigawo zake. Ngati zizindikiro zilizonse monga zidzolo, kuyabwa, kapena kupuma movutikira, siyani kugwiritsa ntchito cress yamunda nthawi yomweyo ndipo funsani dokotala.

Ndi nthawi iti yoyenera kumwa garden cress?

Garden cress ndi amodzi mwa zitsamba zodziwika bwino zamankhwala kumayiko achiarabu ndipo ali ndi zabwino zambiri paumoyo. Chimodzi mwa zifukwa zazikulu zomwe zimakhudza mphamvu ya piritsiyi ndi nthawi yomwe iyenera kutengedwa.

Malinga ndi akatswiri, ndibwino kudya mbewu za cress m'mawa musanadye. Izi zili choncho chifukwa thupi limakhala lokonzeka kutenga zakudya bwino panthawiyi. Kuphatikiza apo, chakudya cham'mawa ndi nthawi yabwino kudya cress yamunda, chifukwa imatha kuwonjezeredwa ku saladi, yogati, kapena mkate ngati njira yowonjezerera zakudya zake.

Mbeu za Garden cress zili ndi kuchuluka kwa fiber, mapuloteni, ndi mafuta ofunikira monga omega-3, omwe amathandiza kulimbikitsa thanzi la mtima ndi kulimbikitsa chitetezo chamthupi. Ilinso ndi ma antioxidants omwe amathandizira kuthana ndi oxidation ndi kutupa.

Kuwonjezera pa ubwino wathanzi, munda cress angagwiritsidwenso ntchito pakhungu ndi tsitsi chisamaliro. Popeza lili ndi zakudya zambiri zofunika, mafuta a munda wa cress angagwiritsidwe ntchito kunyowetsa khungu, kulimbitsa tsitsi, ndi kulimbikitsa kukula kwake.

Choncho, tinganene kuti nthawi yoyenera kumwa munda cress ndi m'mawa kwambiri pa chopanda kanthu m'mimba kuti kwambiri phindu thanzi. Komabe, ikhoza kutengedwa nthawi ina iliyonse ya tsiku malinga ndi zomwe munthu amakonda. Kaya nthawi yoyenera kwa inu, muyenera kuwonetsetsa kuti mutenga mbewu za cress m'miyezo yatsiku ndi tsiku kuti mupindule ndi chitetezo chokwanira.

Ubwino wa mbewu za cress ndi ntchito zake patsitsi komanso kuwonda Zachipatala

Kodi garden cress imagwira ntchito liti?

Pankhani ya zitsamba zachilengedwe ndi mapindu ake osiyanasiyana azaumoyo, munda cress imanyadira malo. Koma kodi mbiri ya ubwino wathanzi wa mbeu za cress ndi zotani? Kodi ziyamba kugwira ntchito ndikuyamba kupindula nazo?

Garden cress ndi chomera chachilengedwe chomwe chimagwiritsidwa ntchito muzikhalidwe zosiyanasiyana pophika komanso ngati mankhwala. Mbeu za Garden cress zili ndi michere yambiri komanso ma biotics, monga fiber, mapuloteni, ma amino acid ofunikira, vitamini C ndi vitamini E, calcium, iron, omega-3, ndi electrolytes.

Mankhwala a munda cress amayamba atangomwa. Komabe, zotsatira zake zimatha kusiyana malinga ndi munthu, mlingo, ndi njira yoyendetsera. Mwachitsanzo, kafukufuku akuwonetsa kuti kudya mbewu za cress tsiku lililonse kwa sabata mpaka mwezi kumatha kusintha kugaya chakudya ndikuchepetsa kutupa. Pambuyo pa nthawiyi, munthu angayambe kuona kusintha kwa kagayidwe kachakudya ndi mpumulo ku zizindikiro zokhudzana ndi matenda opweteka a m'mimba kapena matenda a m'mimba.

Ponena za ubwino wa cress wa m'munda, imalimbikitsa thanzi la mtima, imalimbitsa chitetezo cha mthupi, komanso imapangitsa thanzi la khungu ndi tsitsi. Zingathandizenso kuchepetsa ululu ndi kutupa komwe kumakhudzana ndi matenda aakulu monga nyamakazi. Komabe, kuti munthu apindule ndi mapindu ameneŵa, angafunikire kuwagwiritsa ntchito nthaŵi zonse ndiponso moyenerera.

Anthu angapindule ndi ubwino wa chikwawa cha m’munda mwa kuchidya bwino pazakudya zatsiku ndi tsiku, monga kuwonjezera pa masaladi, masangweji, kapena kuphika supu. Ndibwino kuti musagwiritse ntchito mlingo waukulu popanda uphungu wachipatala, chifukwa zingayambitse kusagwirizana kosafunika ndi mankhwala ena.

Kodi adye nkhanu za m'munda pamimba yopanda kanthu?

Chizoloŵezi chodya njuchi zamunda popanda kanthu ndi mwambo wofala m'zikhalidwe ndi miyambo ina ya Kum'mawa. Kafukufuku wambiri wasayansi akuwonetsa kuti chizoloŵezichi chingakhale ndi thanzi labwino. Chifukwa chake, nkhaniyi yadzetsa chidwi cha anthu ambiri omwe akufuna kupititsa patsogolo thanzi lawo ndi thanzi lawo.

Garden cress ndi mtundu wa chomera chobiriwira chokhala ndi masamba ang'onoang'ono ndi maluwa okongola achikasu. Mbewu za cress zapezeka kuti zili ndi michere yambiri yofunika, monga ulusi, michere, mavitamini ndi mchere. Chifukwa chake, kudya njere za cress m'mimba yopanda kanthu ndi njira yabwino yolimbikitsira zakudya komanso kupereka zakudya zopatsa thanzi m'thupi.

Malinga ndi akatswiri, pali zambiri zomwe zingathandize kudya cress m'mimba yopanda kanthu. Kuudya kungathandize kuti kagayidwe kabwino kagayidwe kabwinobwino, kagayidwe kabwino kagayidwe ndi kuyamwa kwa michere, komanso kuwongolera kuchuluka kwa shuga m’magazi. Garden cress ndi gwero lambiri la ulusi, womwe umathandizira kukulitsa kukhuta komanso kupewa kulakalaka kwambiri.

Pankhani yomeza, kudya cress m'mimba yopanda kanthu nthawi zambiri sikumayambitsa zotsatira zoyipa. Komabe, anthu omwe sagwirizana ndi zomera kapena sagwirizana ndi mbeu za cress wa m'munda ayenera kupewa kuzidya, ndipo funsani dokotala ngati akukumana ndi vuto lililonse la thanzi.

Akatswiri ambiri amakhulupirira kuti kudya cress m'mimba yopanda kanthu kumatha kukhala kothandiza ngati mutagwiritsidwa ntchito ngati gawo lazakudya zopatsa thanzi. Koma ziyenera kuganiziridwanso kuti mbewu za cress sizokhazo zomwe zimapangitsa kuti munthu akhale ndi thanzi labwino, ndipo chidwi chiyenera kulipidwa pakati pa chakudya, kuyenda, kugona ndi zina zaumoyo.

Kawirikawiri, tinganene kuti kudya mbewu za cress pamimba yopanda kanthu kungapereke chithandizo chabwino ku zakudya za tsiku ndi tsiku. Komabe, nthawi zonse munthu ayenera kukaonana ndi dokotala kapena katswiri wa zaumoyo asanasinthe chilichonse pazakudya zake, ndikuwonetsetsa kuti munthuyo sakudwala kapena kusagwirizana ndi mbewu za cress.

Kodi cress yachikondi imakhudza odwala matenda ashuga?

Zotsatira za kafukufuku watsopano zabweretsa mkangano wokhudza momwe garden cress imakhudzira odwala matenda a shuga. Zasonyezedwa kuti chomera chodziwika bwino ichi, chomwe chimadziwika ndi mankhwala ndi mankhwala, chikhoza kusokoneza kwambiri shuga m'magazi mwa anthu odwala matenda a shuga.

Kafukufukuyu adachitidwa ndi gulu la ochita kafukufuku ku yunivesite ya Marmara mkati mwa cholinga chawo chachikulu chofufuza momwe zitsamba zamankhwala zingakhudzire matenda aakulu. Garden cress idasankhidwa kukhala imodzi mwazomera zazikulu paphunziroli, chifukwa cha kutchuka kwake komanso kugwiritsidwa ntchito mofala m'zikhalidwe zosiyanasiyana monga chithandizo cha matenda angapo.

Garden cress inaperekedwa kwa gulu la odzipereka odwala matenda a shuga mu mawonekedwe a kuchotsa, ndipo milingo yawo ya shuga m'magazi imayang'aniridwa tsiku lonse. Zotsatira zake zinali zotsutsana, popeza zidapezeka kuti kumwa cress kumunda kumatha kukulitsa kwambiri shuga wamagazi mwa omwe akutenga nawo mbali.

Ndizofunikira kudziwa kuti magwero am'mbuyomu akuwonetsa kuti mbewu za cress zamunda zili ndi chinthu chomwe chimathandizira kutulutsa kwa insulin m'thupi, zomwe zimabweretsa kuchepa kwa shuga m'magazi. Komabe, zotsatira za kafukufuku watsopanoyu zimasonyeza kuti pali kuyankha kosiyana kwa odwala matenda a shuga, kusonyeza kuwonjezeka kwa shuga m'malo mwa kuchepa kwa kuyembekezera.

Ngakhale kufunikira kwa zotsatirazi, maphunziro ochulukirapo ndi kusanthula kumafunikabe kuti mumvetsetse mozama momwe cress yamaluwa imakhudzira odwala matenda ashuga. Pali zinthu zambiri zomwe zingakhudze zotsatira zake, monga kuchuluka kwa munda wa cress, moyo wa omwe atenga nawo mbali, komanso mtundu wa matenda a shuga omwe amadwala.

Chifukwa cha chitetezo, madokotala ndi akatswiri azaumoyo amalangiza kuti musatenge mbewu za cress ngati chithandizo cha matenda a shuga popanda kufunsa dokotala. Kuyanjana kwa mbewu za cress ndi mankhwala ena kapena kusintha shuga m'magazi kumatha kusokoneza kuchuluka kwa shuga m'thupi.

Nthawi zambiri, odwala matenda a shuga ayenera kusamala pomwa zakudya zilizonse zopatsa thanzi kapena zitsamba zamankhwala popanda kukaonana ndi dokotala, kuti asakumane ndi zotsatirapo zosafunika.

Kodi munda cress zimakhudza impso?

Kafukufuku watsopano akuwonetsa kuti kudya mbewu za cress kungakhale ndi zotsatira zoyipa pa thanzi la impso. Garden cress, yomwe imadziwikanso kuti "wild parsley," ndi chomera chomwe chimagwiritsidwa ntchito ngati chomera chazakudya komanso zokometsera m'zakudya zosiyanasiyana.

Kafukufukuyu anachitidwa ndi gulu la ofufuza pa yunivesite yodziwika bwino, kumene zizindikiro za thanzi la impso zinafufuzidwa mu gulu la anthu omwe amadya mbewu za cress nthawi zonse. Zotsatira zawo zidafaniziridwa ndi milandu yomwe sinatenge mbewu za cress.

Zotsatira zake zidawonetsa kuti omwe amatenga nawo gawo nthawi zonse amadya cress yamunda amakhala ndi zinthu zambiri monga oxalates ndi ma organic acid mu impso. Mankhwalawa amaganiziridwa kuti amawonjezera chiopsezo cha miyala ya impso ndi calculi ya mkodzo komanso zimakhudza ntchito ya impso.

Ngakhale kuti zomwe zapezazi ndi zatsopano ndipo zimafunikira maphunziro owonjezera kuti atsimikizire, akusonyeza kuti zingakhale bwino kupewa kudya cress yamaluwa mochuluka, makamaka kwa omwe ali ndi mbiri ya banja la mavuto a impso.

Ndipo ngati wina akudwala matenda okhudzana ndi impso, ndi bwino kukaonana ndi dokotala musanaphatikizepo chikondi cha cress mu zakudya zawo.

Kuti mukhale ndi thanzi labwino la impso, tikulimbikitsidwa kumwa madzi okwanira komanso kukhala ndi thanzi labwino, zakudya zopatsa thanzi zomwe zimaphatikizapo zipatso ndi ndiwo zamasamba zosiyanasiyana.

Kodi njuchi zamaluwa ndizothandiza kwa maso?

Anthu ambiri amayesetsa kuti maso awo akhale athanzi. Ena amatha kugwiritsa ntchito makompyuta pafupipafupi kapena zida zanzeru, pomwe ena amatha nthawi yayitali ali padzuwa komanso kuipitsidwa. Pofuna kukhalabe ndi thanzi la maso ndikulimbana ndi kutupa kwa maso owuma ndi matenda ena, mankhwala ambiri achikhalidwe ndi achilengedwe akhala akugwiritsidwa ntchito. Chimodzi mwazithandizozi ndi munda cress.

Garden cress akhala akugwiritsidwa ntchito ngati chida chothandizira thanzi la maso muzamankhwala azikhalidwe, ndipo mwatsoka mankhwalawa sakuthandizidwa mokwanira mwasayansi. Garden cress ilibe zosakaniza zogwira mtima zomwe zimadziwika kuti zimatha kuthana ndi vuto la maso, chifukwa chake phindu lake m'maso silingatsimikizidwe mokwanira.

Komabe, munda cress ndi gwero labwino kwambiri la mavitamini ndi mchere wambiri zomwe zimapindulitsa pa thanzi la maso. Lili ndi vitamini A, C, vitamini E ndi zinc. Zakudya zonsezi zitha kukhala zopindulitsa pa thanzi la maso zikadyedwa ngati gawo lazakudya zopatsa thanzi.

Kafukufuku wambiri watsimikizira kuti vitamini A imagwira ntchito yofunika kwambiri pa thanzi la maso, chifukwa imapangitsa masomphenya otsika komanso amachepetsa mavuto a maso okhudzana ndi ukalamba. Momwemonso, vitamini C ndi vitamini E ndi ma antioxidants omwe amateteza maso kuti asawonongeke chifukwa cha ma free radicals.

Komabe, munda wa cress uyenera kugwiritsidwa ntchito ngati chowonjezera chopatsa thanzi, ndipo sayenera kudaliridwa ngati chithandizo chachikulu cha vuto lililonse lamaso. Ngati muli ndi vuto la matenda a maso, ndi bwino kukaonana ndi dokotala wa maso musanayese chithandizo chamtundu uliwonse.

Ubwino wa mbewu za cress m'mafupa ndi chiyani? - Web Medicine

Ndi chakudya chanji chomwe chili chothandiza kwa fractures?

Poganizira kuti fractures ndi imodzi mwa zovulala zomwe anthu amatha kuziwona, kumvetsera zakudya zopatsa thanzi kumathandiza kwambiri pakulimbikitsa machiritso ndi kulimbikitsa kuchira msanga kwa fractures. Ndikofunika kulabadira zakudya zomwe zili ndi michere yambiri yofunikira kuti ikule ndi kukonza.

Chimodzi mwazakudya zabwino kwambiri zomwe zimapindulitsa pa fractures ndi zakudya zokhala ndi calcium yambiri, monga mkaka, tchizi, ndi yogati. Ndibwino kuti muzidya katatu patsiku zakudya zokhala ndi calcium kuti muwonetsetse kuti mukudya mokwanira.

Mtedza ndi amondi ndi magwero abwino kwambiri a mapuloteni ndi magnesiamu.Mapuloteni amathandizira kukula kwa minofu ndikuthandizira kukonza fractures, pamene magnesium imalimbikitsa kusinthika kwa mafupa ndikulimbikitsa machiritso. Mtedza ndi ma amondi amatha kuwonjezeredwa ku chakudya cham'mawa kapena zokhwasula-khwasula kuti awonjezere kudya.

Nsomba ndi chisankho chabwino chopatsa thanzi labwino pamaphwando anu, makamaka mitundu yamafuta monga salimoni, tuna, ndi sardines. Nsomba zimakhala ndi omega-3 fatty acids omwe amathandiza kulimbikitsa mafupa ndikuthandizira kuchira. Ndi bwino kudya nsomba kawiri pa sabata kuti apindule kwambiri.

Kumbali ina, vitamini D ndiyofunikira kuti mayamwidwe a calcium ndi phosphorous m’thupi, motero amathandizira kulimbitsa mafupa ndi kulimbikitsa machiritso. Pali zakudya zambiri za vitamini D, kuphatikizapo nsomba zonenepa, dzira yolk, bowa, ndi mafuta a chiwindi cha cod. Mutha kufunsa dokotala kuti mupeze mlingo woyenera wa vitamini D.

Musaiwale kuti kukhala ndi zakudya zopatsa thanzi kumathandizira kukulitsa thanzi la mafupa ndikulimbikitsa machiritso kuchokera ku fractures. Mungafunike kukaonana ndi dokotala wanu kapena katswiri wa zakudya kuti mudziwe zosowa zanu ndikuwonetsetsa kuti zosowa zanu zakwaniritsidwa bwino.

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