Amathambo aphansi?Phuza kancane isiphuzo esimnyama esine, udle izinhlobo ezine zokudla okumhlophe ukuze uthuthukise ukuminyana kwamathambo!

Amathambo ayingxenye ebalulekile yomzimba womuntu, futhi abantu badinga ukusekelwa nemisebenzi yamathambo ukuze bame baqonde futhi banyakaze.Amathambo omuntu nawo adinga ukudla okunomsoco, futhi ukudla okuningi kwabantu kuvela ekudleni.

Ngokukhula kweminyaka, imisoco emathanjeni omuntu nayo ihlala ilahleka.Ngalesi sikhathi, kuyadingeka ukwengeza izakhi ngesikhathi, ngaphandle kwalokho i-osteoporosis izovela, kodwa ukudla okuningi kokudla okunye kuzolimaza amathambo!

Ngakho-ke, abantu abane-low density yamathambo kufanele badle isiphuzo esimnyama esingaphansi kwezi-4 :

1. Ikhola

I-Cola isiphuzo se-carbonated esingasabela ne-calcium ekudleni ukuze senze i-calcium carbonate, engancibiliki emanzini, okwenza amathambo angakwazi ukumunca i-calcium.

2. Ikhofi

I-caffeine ekhofini iyimbangela yokulahlekelwa kwamathambo.Ukudla ngokweqile kuzovimbela i-nephrase, kunciphise ukumuncwa kwe-calcium emathunjini, futhi kunciphise ukufakwa kwe-calcium emathanjeni.

3. Ubhiya omnyama

Abanye abantu bathi i-silicon equkethwe kubhiya omnyama ingagcina amathambo abantu eqinile, kodwa ukuphuza ngokweqile kuzothinta kuphela ukusebenza kwesibindi, okuholela ekunciphiseni ukumuncwa kwe-calcium ngamathambo kanye nokulahlekelwa kwamathambo ngokushesha.

4. Itiye eliqinile

I-caffeine ne-theophylline etiyeni kungabangela ukuhamba kwesisu ukusheshisa ukukhishwa kwe-asidi esiswini, kunciphise ukumuncwa kwe-calcium emathunjini, futhi kuvimbele ukumuncwa kwamathambo.

Yidla ukudla okumhlophe okwengeziwe ukuze unikeze umsoco wamathambo futhi ukhulise ukuminyana kwamathambo:

1. Isesame esimhlophe

I-sesame emhlophe iwukudla okuhle kwe-calcium supplementation.Kulabo abangathandi ukuphuza ubisi, bangadla izipuni ezi-2-3 ze-sesame emhlophe nsuku zonke ukuze bangeze i-calcium elahlekile emzimbeni.

2. Ubisi

Ubisi lunothile ngamaprotheni ne-calcium, i-magnesium nezinye izakhi zokulandelela ezidingwa amathambo, futhi lumuncwa kalula ngumzimba, kodwa kufanele kuqashelwe ukuthi iziguli ezinokungezwani ne-lactose akufanele ziphuze ubisi ukuze zengeze i-calcium.

3. I-Bone lipoprotein

I-Osteoprotein ibizwa ngokuthi "ukhonkolo" wethambo, ingakhuphula ukuminyana kwamathambo, ikhuthaze ukufakwa kwe-calcium yamathambo futhi ivimbele ukubuyiswa kwamathambo.Ngenxa yokuthi amaphesenti angu-22 ethambo akhiwe ngamaprotheni kanye ne-collagen, i-bone lipoprotein ingafakwa ukuze lenze ithambo libe lukhuni kodwa lingabi brittle futhi liqine njengokhonkolo.

4. Tofu

I-Tofu inedumela "lenyama yemifino" futhi inothe nge-calcium njengomkhiqizo wesoya.I-Magnesium, i-phosphorus nezinye izakhi zokulandelela ezidingwa amathambo, abesifazane abadla i-tofu eningi bangakwazi futhi ukwengeza i-estrogen, ewusizo kakhulu ekuvimbeleni i-menopausal osteoporosis.