9 abinci wanda ke taimakawa karfafa kasusuwa

Wadatacce

• 1. Madara da kayayyakin kiwo
• 2. Kwai
• 3. Salmon
• 4. 'Ya'yan flax
• 5. Caruru
• 6. Gyara
• 7. Duhun ganyen kayan lambu
• 8. 'Ya'yan kabewa
• 9. Goro na Brazil
• Lafiyar girke-girke mai lafiya don karfafa kasusuwa

Abincin da ke taimakawa wajen karfafa kasusuwa sun hada da ganyen kuru, alayyaho, kale da broccoli, da kuma prunes da sunadarai irin su kwai, madara da kayayyakin kiwo, saboda suna da sinadarin calcium, wanda shine babban ma'adinin da ke samar da kashi, da bitamin D, wanda ke kara shan alli a cikin hanji, yana taimakawa karfafa kasusuwa. Baya ga wadannan abincin, kifin kifin, da kifin flasseed da kuma kwayoyi na Brazil sune tushen omega 3, wanda yake da mahimmanci dan inganta karfin kashi da rage kashin kashi.

Amfani da waɗannan abinci a kai a kai na da mahimmanci ga ci gaban ƙashi na jarirai da yara, ban da taimakawa wajen hanawa da magance cutar sanyin ƙashi a cikin mata da maza masu saurin menopausal. Abinda yafi dacewa shine hada hada da cin wadannan abinci tare da aiwatar da wasu motsa jiki wanda mai koyarda motsa jiki yake jagoranta saboda motsa jiki yana da mahimmanci dan karfafa kasusuwa da kuma kiyaye su lafiya.

Abincin da zai karfafa kasusuwa dole ne ya kasance wani bangare na daidaitaccen lafiyayyen abinci, wanda za'a iya yi tare da jagorancin masaniyar abinci da abinci mai gina jiki ta hanyar da ta dace da mutum bisa ga bukatun kowane mutum.

1. Madara da kayayyakin kiwo

Amfani da madara da kayayyakin kiwo kamar su yogurt ko cuku, alal misali, na taimakawa wajen karfafa kasusuwa, da kara juriya da kuma kiyaye lafiyar kasusuwa, tunda ita ce muhimmiyar madogara ta sinadarin calcium da magnesium, wadanda sune mahimman ma'adanai don gina kashin kashi.

Ga masu lactose-marasa haƙuri ko masu cin ganyayyaki, kyakkyawan zaɓi na abinci mai wadataccen alli shine tofu.

2. Kwai

Kwai cikakken abinci ne don kiyaye kasusuwa cikin lafiya, saboda yana dauke da sinadarin calcium, magnesium, phosphorus da bitamin D, wadanda suke da mahimmanci dan karfafa kasusuwa. Magnesium yana aiki ta hanyar canza bitamin D zuwa yanayin aikinsa, wanda ke ƙara aikin wannan bitamin, yana sanya alli da phosphorus mafi kyawu cikin hanji.

Don haka, ana so a ci kwai a kalla sau 3 a mako, zai fi dacewa a dafa ko soyayyen a cikin ruwa, don kauce wa kara yawan kitse da cholesterol.

3. Salmon

Kifin Salmon kifi ne mai dumbin omega 3 da bitamin D wanda ke taimakawa wajen kara yawan alli da phosphorus daga hanji, waxanda suke da mahimmin ma'adanai don qara qashin kashi da qarfafa qashi. Don samun wannan fa'idar, zaku iya cin wannan gasasshen, kyafaffen, marinated ko gasashen kifin aƙalla sau 3 a mako.

4. 'Ya'yan flax

Flaxseed shine mafi kyawun tushen shuka na omega 3 mai mahimmanci don taimakawa rage raunin kashi. Bugu da kari, wannan iri shima yana dauke da sinadarin calcium da magnesium, wanda ke taimakawa karfafa karfin kasusuwa kuma ana iya cinye shi duk da flaxseed na zinare da launin ruwan kasa, kuma yana da mahimmanci a murkushe tsaba kafin a ci, tunda duk flaxseed din ba narkewa take ba. hanji.

Hanya mai kyau da za a hada da flaxseed a cikin abincinku ita ce a saka shi a cikin salads, ruwan 'ya'yan itace, bitamin, yogurts da biredin gurasa, da wuri ko marmashi, misali.

5. Caruru

Ganyen Caruru yana da wadatar calcium sosai, sabili da haka, abinci ne mai mahimmanci don kiyaye tsarin ƙashi yayi ƙarfi, gujewa al'amuran osteoporosis da yawan karaya. Wannan ganye mai daɗin ƙanshi, tare da ɗanɗano mai ƙanshi, ana iya saka shi zuwa jita-jita daban-daban kamar salads, jita-jita na yau da kullun, pancakes, da wuri da kuma waina. Duba yadda ake shirya girke-girke mai lafiya tare da caruru.

6. Gyara

Prune, baya ga wadataccen ƙwayoyin calcium, yana da abubuwa masu sinadarai waɗanda ke hana sake komar da ƙashi, ya hana ɓarkewar ƙashin. Don samun waɗannan fa'idodin, ya kamata ku ci prunes 5 zuwa 6 a rana, yana mai da shi babban zaɓi na kayan zaki ko karin kumallo.

7. Duhun ganyen kayan lambu

Duhu koren kayan lambu kamar su broccoli, arugula, kale da alayyaho suna da wadataccen sinadarin calcium wanda shine babban ma'adinai a cikin kasusuwa kuma, saboda haka, yana taimakawa wajen gina kashin kashin da ke karfafa karfin kashi. Kyakkyawan zaɓi don ƙara yawan amfani da waɗannan kayan lambu shine a cinye su a cikin salati, miya ko ƙara ganyen ganye a cikin ruwan 'ya'yan itace ko bitamin, misali.

8. 'Ya'yan kabewa

Saboda yana da wadata a cikin magnesium da zinc, iri na kabewa muhimmiyar ƙawa ce ta ƙarfafa ƙasusuwa, saboda waɗannan ma'adanai suna taimakawa canza bitamin D cikin yanayin aikinsa, yana ba wannan bitamin damar ƙara yawan ƙwayoyin calcium da phosphorus ta jiki. Ta wannan hanyar, wannan kwayar tana taimakawa wajen ƙarfafawa da kiyaye ƙashin lafiya.

Hanya mai kyau na kara yawan cin kabewa a cikin abincinku shine cin shi da gasasshe, dafaffen ko toas, a matsayin fulawa a cikin waina da burodi ko kuma bitamin ko ruwan sha, misali.

9. Goro na Brazil

Goro na Brazil yana da wadataccen omega 3 da alli wanda ke taimakawa rage ƙashin ƙashi da ƙara yawan ƙashi, kiyaye tsarin ƙashi lafiya. Don samun waɗannan fa'idodin, zaku iya cinye unitsayoyi biyu na goro na Brazil kowace rana don karin kumallo ko abun ciye-ciye.

Lafiyar girke-girke mai lafiya don karfafa kasusuwa

Kyakkyawan girke-girke na salatin ga waɗanda suke buƙatar ƙarfafa ƙasusuwan su shine salatin tare da ganyen caruru, prunes da dafaffun kwai. Wannan girke-girke ya ƙunshi kashi mai kyau na alli, bitamin D da sunadarai, yana mai da shi cikakken abinci.

Sinadaran

• Ganyen latas
• Ganyen Kuru ko ganyen alayyahu
• Broccoli (ba a dafa shi ba)
• 1 yankakken yankakken yankakken
• 2 Boiled qwai
• Ganyen kanshi mai dandano

Yanayin shiri

Sanya dukkan kayan hadin a cikin kwano na salatin da kuma dandano tare da ganye mai kamshi, kamar oregano, basil da thyme, alal misali, ko kakar tare da hadin man zaitun da lemon tsami.

Kalli bidiyon tare da masaniyar abinci mai gina jiki Tatiana Zanin tare da sauran zaɓukan abinci don ƙarfafa ƙasusuwa: