Inkolelo yokuthi ubisi ludiliza amathambo kunzima nakwabanye abantu njengenkolelo yokuthi ubisi luzuzisa kakhulu amathambo, empeleni, ukusetshenziswa njalo kobisi kudiliza amathambo, njengoba kufakazelwa ubufakazi obuningi besayensi. Isibonelo, isifundo esikhulu eSweden sikhombisa ukuxhumana phakathi kokusetshenziswa kobisi lwenkomo kanye nengozi eyengeziwe yokwaphuka nokufa. Esifundweni, ososayensi balandela imikhuba yokudla yabesifazane abangaphezu kwezinkulungwane ezingama-60 iminyaka engama-20 nabesilisa abangaphezu kwezinkulungwane ezingama-45 iminyaka engu-15. Ucabanga ukuthi kwavela ukuthi ubisi luqinisa amathambo? Akunandaba ukuthi kunjani - konke kwavela ukuthi kunembile, kunalokho! Ubisi ekudleni kunciphisa ubungozi bokuqhekeka kwamathambo.
Eqinisweni, abesifazane ababephuza izingilazi ezintathu zobisi ngosuku babesengozini yokuhlushwa ukuphuka. Uma kuqhathaniswa nabakwa-stemi ababedla ingilazi yobisi engaphansi kweyodwa ngosuku, labo ababedla kakhulu kulesi siphuzo babenengozi engaphezulu kwama-60% yokuqhekeka kwesinqe kanye ne-16% engcupheni enkulu yokulimala kanzima kunoma imaphi amathambo.
Maye, kepha nale nkinga ayipheli lapho. Abantu abaphuza ubisi oluningi babesengozini enkulu yokufa nganoma yisiphi isizathu (abesifazane - ngo-15%, amadoda - ngo-3%). Lokho, kuvela ukuthi ibinzana elaziwa kakhulu elithi "ubisi luvuza i-calcium emathanjeni" alinabo ubufakazi obunempilo nobunamandla impela.
Kungani ubisi lubangela imiphumela enjalo?
Abaphenyi bathola ukuthi abaphuza ubisi babenama-biomarker amaningi okuxineka kwe-oxidative nokuvuvukala egazini labo. Ochwepheshe baphakamise ukuthi imbangela ngamazinga aphezulu kashukela ezingxenyeni ezimbili zobisi - i-lactose ne-galactose. Imithamo ephansi ye-D-galactose ivame ukusetshenziselwa izifundo zezilwane ukudala izimpawu zokuguga.
Ucwaningo luxhumanise i-D-galactose nesikhathi esifushane, ukucindezeleka okwenziwe nge-oxidative, ukuvuvukala okungapheli, i-neurodegeneration, ukwehla kokuphendula komzimba, kanye nezinguquko zofuzo. Umthamo osetshenziselwe ukuthola le miphumela ezilwaneni ulingana nengilazi eyodwa noma ezimbili zobisi ngosuku umuntu aziphuzayo.
Ngakho-ke, ubisi lungakhishwa ngokuphepha ekulinganisweni kwemikhiqizo eqinisa amathambo namalunga. Kodwa uma ubisi lungakwazi ukubhekana nalo msebenzi, yini okufanele uyenze? Nakhu ukudla okuphezulu kwe-10 okusiza ngempela ukunciphisa ingozi yokuphuka nokugcina amathambo akho eqinile.
1. Itiye eliluhlaza okotshani
Uma ubuza uchwepheshe ukuthi yikuphi ukudla okudingeka ukudle ukuze uqinise amathambo namalunga, khona-ke esinye sezincomo eziyinhloko ngokuqinisekile sizothinta itiye eliluhlaza.
Isifundo seMedithera Osteoporosis Study (IMedithera Kwamathambo Study) kukhombisile ukuthi izinkomishi ezi-3 zetiye eluhlaza ngosuku zinganciphisa ubungozi bokuqhekeka kwe-hip ngamaphesenti angama-30 kwabesifazane nakwabesilisa abaneminyaka engaphezu kwengama-50.
Futhi abacwaningi baseYunivesithi yaseTexas bathole ukuthi ama-milligrams angama-500 ama-polyphenols wetiye eluhlaza athuthukise impilo yamathambo ngemuva kwezinyanga ezintathu namandla emisipha ngemuva kwezinyanga eziyisithupha. Lesi silinganiso sitholakala ezinkomishini ezine kuya kweziyisithupha zetiye eliluhlaza. Amakhemikhali wetiye eluhlaza asekela ukusebenza kwama-osteoblasts (amaseli akha amathambo) futhi avimbela ukusebenza kwama-osteoclast (amaseli abhubhisa izicubu zethambo).
2. Ama-Prunes
Kuyaziwa ukuthi ngesikhathi sokunqamuka kokuya esikhathini, izicubu zamathambo ziqala ukuwohloka futhi zibe mncane (konke kusebenza ngokusebenza kwamaqanda - ziyeka ukukhiqiza ngokwanele i-hormone estrogen). Lokhu bekugxilwe ocwaningweni olwenziwe ososayensi baseFlorida State University.
Izinyanga eziyi-12, ochwepheshe bafunde ukuminyana kwamathambo kwabesifazane abayi-100 ngesikhathi sokunqamuka kokuya esikhathini. Ingxenye yabo idle ama-plums ayishumi omisiwe ngosuku. Bonke abanye badla ama-apula omisiwe.
Ekupheleni kokuhlolwa, ochwepheshe bathola ukuthi abesifazane abadla umlimi unamaminerali amathambo aphezulu kakhulu emgogodleni nasemikhonweni kunalabo abadla ama-apula omisiwe. Olunye ucwaningo lukhombisile ukuthi umlimi unquma ukwehla kwamathambo.
3. Amabhomu
Kumbuzo othi "Yikuphi ukudla okulungele amathambo namalunga?" uvame ukuzwa impendulo - "iPomegranati". Ungamangali - ochwepheshe abadidanga lutho. Ngaphezu kweqiniso lokuthi ukusetshenziswa kwalezi zinhlamvu ezibomvu kunomthelela omuhle empilweni yezenhliziyo (iphuzu likusithako se-punicalagin - inamandla okunciphisa ama-radicals amahhala), ipomegranati laziwa ukwehlisa ukubola kwezicubu ze-cartilage.
Ngaphezu kwalokho, amapomegranati anganikeza ukukhululeka ezimpawu ze-menopausal, kufaka phakathi ukulahleka kwethambo. Ucwaningo lwango-2004 olushicilelwe kwiThe Journal of Ethnopharmacology lwathola ukuthi amagundane ayesuswe amaqanda ahlaselwa ukusheshe kuphele amathambo, okuyisibonakaliso esijwayelekile sokunqamuka kokuya esikhathini. Kepha ngemuva kwamasonto amabili okuphuza i-pomegranate juice juice kanye nembewu yehalananda, izinga lokuncipha kwamaminerali labuyela kokujwayelekile.
4. Amawolintshi
Yikuphi okunye ukudla okungasiza ukuqinisa amathambo? Kulokhu, izithelo nemifino ecebile ngovithamini C zizibonakalisile kahle. Iqiniso ngukuthi ukungabi bikho kwawo emzimbeni kuholela ekwandeni kokuthamba kwamathambo - akusizi ngalutho ukuthi i-osteoporosis ejwayele ukubizwa ngokuthi "yisifo samathambo."
Ezifundweni zezilwane, kutholakale ukuthi amagundane ondliwe ku-orange pulp athuthukise kakhulu amandla amathambo. Olunye ucwaningo lukhombisa ukuthi abesifazane abathatha izithasiselo zikavithamini C banamandla aphezulu wamaminerali amathambo. Yidla izithelo nemifino enovithamini C omningi ngempilo yethambo. Khetha amawolintshi, ama-strawberry, upopo, amahlumela eBrussels nokholifulawa, upelepele wensimbi, ibhece, uphayinaphu, ne-kiwi.
5. Ikhumini
Amathuba ukuthi ubungakulindelanga lokhu, kepha isinongo esibabayo ojwayele ukusisebenzisa nabaqhekezi noma ushizi sinezici eziwusizo zokulondeka kwamathambo.
Ngo-2008, izifundo zezilwane zabonisa ukuthi imbewu ye-caraway ivimbela ukulahleka kwesisindo samathambo namandla amathambo. Cabanga nje, umphumela wawo uqhathaniswa nalowo we-estrogen!
I-6 Chocolate
Ubuningi bamathambo buhlobene namazinga we-magnesium. Kepha ngeminyaka, izinga le-magnesium ezicutshini zethambo liyancipha. I-Magnesium iyadingeka ngumzimba ukuguqula uvithamini D ube yimo esebenzayo nokuthola i-calcium.
Ukunconywa kwansuku zonke kwe-magnesium ngama-milligram angama-420 kwabesilisa nama-milligram angama-320 kwabesifazane. 100 amagremu dark ushokoledi uqukethe ama-milligram ayi-176 we-magnesium. Khetha kuphela ushokoledi we-organic ngokuqukethwe kokhokho okungenani okungama-70%. Ukuphakama kokuqukethwe kokhokho, kunciphisa okuqukethwe ushukela.
Vele, akuyona nje ushokoledi oqukethe i-magnesium. Isibonelo, ubhontshisi neparsley yimithombo emihle kakhulu ye-calcium ne-magnesium. Uzothanda lo bhontshisi obomvu obabayo nesobho le-parsley ngamathambo aqinile futhi anempilo.
7. I-Amaranth
Uma udinga ukudla ukuze ukhule amathambo, bheka i-amaranth, ikakhulukazi amaqabunga, okusanhlamvu kanye namafutha e-amaranth. Kuyamangalisa ukuthi amaqabunga e-amaranth angancintisana nesihloko sesitshalo esicebe kakhulu kumavithamini namaminerali!
Ngaphezu kwenani elikhulu lamaprotheni, i-amaranth iqukethe ama-peptide alwa ngokuqinile nama-radicals wamahhala. Futhi okubaluleke kakhulu, lo mkhiqizo uqukethe i-calcium ngomthamo osindayo. Amaqabunga e-Amaranth abhekwa ngongoti abaningi njengokuvimbela ukusebenza kwamathambo ngamaminerali adingekayo ekusebenzeni kwawo okujwayelekile.
8. Ubhontshisi omhlophe
Ukuqhubeka nokukala kwethu kokudla okuqukethe i-calcium yamathambo, ubhontshisi omhlophe. Lo mkhiqizo omangalisayo, ngoba awulungele ukugcwaliswa nje kuphela, ngokusho kososayensi abavela eNyuvesi yaseCalifornia, kuyasiza ukwehlisa isisindo, kodwa futhi kuwumthombo obalulekile we-calcium ne-magnesium - i-tandem ebhekele amathambo aqinile futhi anempilo . Khumbula ukuthi i-100 g yalo mkhiqizo iqukethe cishe i-1/5 yemfuneko yakho yansuku zonke ye-calcium.
9. AmaSardadi
Ngenxa yokwakheka kwawo okuhle kokusebenziseka, lezi zinhlanzi ezincane futhi ezibukeka zijwayelekile zingancintisana nesihloko somunye wabaholi “emjahweni” wokudla okuqukethe i-calcium yamathambo. Ukuhlangabezana nengxenye yesithathu yemfuneko yakho yansuku zonke ye-calcium, udinga kuphela ukuthi udle imichilo yesayizi yesayizi ephakathi nayi-7-8. Ithemba elikhangayo - ikakhulukazi uma kubhekwa iqiniso lokuthi amasardard angumkhiqizo ongabizi kakhulu.
I-10. Imbewu yeSesame
Yebo, imbewu ebonakala inesizotha. Futhi kubonakala sengathi umsebenzi wabo unqunyelwe kuphela ngengxenye yokuhlobisa yesitsha. Kodwa-ke, lokhu akunjalo - i-100 g yembewu ye-sesame engaxutshiwe iqukethe cishe i-1,4 g ye-calcium! Futhi lokhu akukuningi noma kungaphansi - isilinganiso sansuku zonke somuntu ojwayelekile. Ngakho-ke ngokuzayo lapho upheka isaladi enempilo yemifino eluhlaza yendlu yakho, ungakhohlwa ukuyiphakela etafuleni ngesabelo esivulekile se- "decor" ngesimo sembewu yesame.
Lokhu akukhona konke ukudla okulungele amathambo. Ngaphezu kwalokho, lapho uzisebenzisa, kubalulekile ukuthi ubheke ukuthi izinto ezithile, njengomkhuba wokuphuza ikhofi, zehlisa izinga le-calcium. Kulesi sisetshenziswa uzothola uhlu lwemithombo yezitshalo ye-calcium nohlu lwezinto ezithinta ukumuncwa kwayo.
ታድያ ወተት ለአጥንት ጥንካሬ አይጠቅምም ማለት ነው?
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