Ukudla okunomsoco kwamathambo

Amathambo amakhulu emizimba yethu ngamathambo, aqukethe amathambo axhunywe amalunga. Amathambo enza umsebenzi wokuvikela, futhi kanye nemisipha ibamba iqhaza ekuhambeni komuntu.

Amathambo ahlukaniswe izinhlobo ezi-4: i-tubular, ifushane, iyisicaba futhi ixubekile.

Isibonelo samathambo ayizigaxa yi-humerus ne-femur, amathambo amafushane - amathambo onyawo, amathambo acabalele - i-scapula, futhi ahlanganisiwe - amathambo ogebhezi. Ngaphakathi kwamathambo kukhona umnkantsha. Futhi amathambo ngokwawo akhiwe ngezinto eziqinile nosawoti wamaminerali.

Sekukonke, kunamathambo angaba ngu-200 emzimbeni womuntu, angakwazi ukumelana nomthwalo wamakhilogremu ayi-160 kusentimitha elilodwa lesikwele sobuso bawo.

Izincomo ezijwayelekile

Ngomsebenzi osebenzayo, ubuchopho budinga ukudla okunomsoco. Kunconywa ukuthi ungafaki amakhemikhali ayingozi ekudleni.

Ucwaningo lapho abafundi abangaphezu kwe-1 babambe iqhaza lakhombisa le miphumela elandelayo. Izitshudeni ezinokudla okungafaki ukunambitheka okufakelwayo, imibala, noma izivimbelakuvunda zenze kangcono ama-000% esivivinyweni se-IQ kunabafundi abathatha izithasiselo ezibalulwe ngenhla.

Ukuhambisana nombuso womsebenzi nokuphumula, ukudla okunomsoco nomsebenzi, ukuvimbela ukwephula okufika ngesikhathi, kuzogcina impilo yobuchopho iminyaka eminingi.

Isitha esiyinhloko sezempilo sohlelo lwamathambo yi-osteoporosis, esanda kuba mncane kakhulu. Ngisho nezingane zigula ngayo.

Futhi singathini ngabesifazane abasebenzisa i-calcium ngesikhathi sokukhulelwa ukwakha amathambo engane. Banesifo samathambo kaningi! Futhi konke kungenxa yokuthi umzimba awutholi ukushintshwa okwanele kwezakhi empilweni ejwayelekile.

Ukuze uhlelo lwe-musculoskeletal lusebenze ngokujwayelekile, imetabolism yamanzi nosawoti emzimbeni kufanele yenziwe ibe yowejwayelekile. Lokhu kwenziwa ukuhlinzekwa komzimba ngokudla okwanele nenani elanele loketshezi nokusetshenziswa okulingene kasawoti wetafula.

Umzimba womuntu ungamanzi angama-60%, ngakho-ke amanzi, amajusi kanye nokudla okungamanzi ekudleni kufanele kube khona nsuku zonke ngokwanele.

Iningi losawoti wamaminerali awusizo abalulekile ekuqineni kwamathambo atholakala ekudleni okulula nokwendalo (imifino, izithelo, amaqanda namakhambi).

Ukudla okunempilo kakhulu kwamathambo

Ukuze kugcinwe impilo yohlelo lwamathambo, amavithamini namaminerali afana ne-calcium, uvithamini D3, ithusi, i-manganese, i-zinc, i-magnesium ne-phosphorus kuyadingeka.

Imikhiqizo equkethe:

Ubisi nemikhiqizo yobisi yimithombo engcono kakhulu ye-calcium. Aqinisa amathambo namazinyo. Ngaphezu kwalokho, uma ubisi kufanele ludakwe okungenani ilitha, khona-ke ushizi onzima kufanele udliwe ngaphakathi kwe-120 - 150 gr.

Imifino enamahlamvu nemifino. Kulabo abangayamukeli imikhiqizo yobisi ngaphansi kwezimo ezithile, eminye imithombo ye-organic calcium ingase ifaneleke. Lezi yi-celery, isipinashi, imifino ye-collard. Aqukethe, ngaphezu kwe-calcium, izinto ezibalulekile zokulandelela ezifana ne-potassium, insimbi, i-zinc, i-magnesium. Ngaphezu kwalokho, anothile ngamavithamini B, E no-PP.

Ama-sardine, i-salmon, i-tuna. Ukuze i-calcium ivame ukumuncwa, kudingeka ukuba khona kukavithamini D, ocebe kakhulu ngezinhlanzi. Ukuze ugweme ukukhumuzeka kwamathambo, kwanele ukukudla ngenani lamagremu angama-50 ngosuku. Ngasikhathi sinye, ukudla okusemathinini akufanele kudliwe! Kungcono ukuyipheka ngokwakho.

Isibindi. Icebile ngethusi, uvithamini A novithamini D3, okusiza ukuthuthukisa ukumuncwa kwe-phosphorus ne-calcium.

I-Flounder, capelin, pollock, squid. Umthombo we-phosphorus ephilayo, ngenxa yokuthi ukumuncwa kwe-calcium kwenzeka.

Imbewu yamathanga, amabhakede, amakinati. Umthombo onokwethenjelwa we-zinc, okuthi, kanye ne-phosphorus, ubhekele ukumuncwa kwe-calcium nevithamini D.

Amantongomane, amabele, izimila zasolwandle, i-bran, umlimi Umthombo we-magnesium, obhekene nokusebenza kwama-osteocyte.

Ibhilikosi. Icebile nge-potassium, enesibopho sokusebenza okujwayelekile kwemisipha elawula uhlelo lwamathambo.

Ama-beet, isipinashi, amakhowe we-porcini. Konke lokhu kudla kuqukethe i-antioxidant ebalulekile njengama-manganese. Kungenxa yakhe ukuthi ukukhula okujwayelekile nokuthuthuka kwezicubu zethambo noqwanga kwenziwa.

Ithanga, bell pepper, persimmon, utamatisi. Ziqukethe umkhiqizo obaluleke kangako wamathambo njenge-beta-carotene, eyandulela i-provitamin A.

Uwolintshi. Ziqukethe uvithamini C, onomphumela omuhle empilweni yamathambo. U-Vitamin C emzimbeni womuntu uguqula i-calcium isuke esimweni esingaphili iye kokuphilayo.

Amakhambi abantu wokuqinisa amathambo

Ukuze uthole amandla amathambo nokukhula kwawo ngokushesha ngemuva kokulimala, kusetshenziswa izindlela ezilandelayo:

• Ijusi lesanqante elisanda kufakwa (100-200 amagremu kaningana ngosuku);
• Ijusi leqabunga likakolweni;
• Itiye likaComfrey (izimpande namaqabunga asetshenzisiwe).