Abinci don osteoporosis: abin da za a ci da abin da za a guji

Wadatacce

• 1. Calcium
• 2. Vitamin D
• 3. Magnesium
• 4. Phosphorus
• Abin da za a guji
• Osteoporosis Abincin Abincin

Abincin ga osteoporosis dole ne ya wadata da alli, wanda shine babban ma'adinin da ke samar da ƙashi kuma ana iya samun sa a abinci irin su madara, cuku da yogurt, da bitamin D, wanda yake a cikin kifi, nama da ƙwai, ban da wasu ma'adanai kamar magnesium da phosphorus. Vitamin D yana kara shan alli da phosphorus a cikin hanji, yana taimakawa karfafa kasusuwa, hanawa da yaƙar cutar sanyin ƙashi.

Osteoporosis cuta ce ta yau da kullun da ba ta da alamomi, ana gano ta a cikin gwaje-gwaje na sarrafawa da rigakafin lafiyar gaba ɗaya ko a yanayin ɓarkewar ƙashi da ke faruwa kwatsam. Wannan cutar ta fi faruwa ga mata, musamman bayan sun gama al’ada, kuma tana kara yiwuwar karayar kasusuwa.

Ciyar da kashin baya ya kamata ayi karkashin jagorancin masanin abinci mai gina jiki, don dacewa da maganin da likitan kashi ko babban likita ya nuna. Saboda wannan, yana da mahimmanci a tuntuɓi likita don a iya yin odar gwaje-gwaje don gano matakan alli da bitamin D cikin jiki kuma, don haka, ana iya nuna magani mafi dacewa.

Yakamata a sami wadataccen abinci ga waɗanda ke fama da cutar sanyin ƙashi da daidaituwa, wanda ya ƙunshi abinci mai wadataccen:

1. Calcium

Calcium yana da mahimmanci don ƙarfafawa, ƙara ƙarfin juriya da kuma kula da lafiyar ƙashi, don haka don taimakawa wajen hanawa da yaƙi da osteoporosis, ya kamata a haɗa da abinci mai wadataccen alli a cikin abincin da ya haɗa da madara da dangoginsa, kamar cuku da yogurts. Baya ga kayayyakin kiwo, suna kuma kawo abinci mai yawa irin su sardines, almond, salmon, tofu, broccoli, arugula, kale da alayyaho. Bincika cikakken jerin abinci mai wadataccen alli.

Don inganta shayar da alli ta hanji, ya kamata mutum ya guji shan abincin da ke ɗauke da sinadarin oxalic a cikin kayan, kamar alayyafo ko rhubarb, ko kuma wanda ke ɗauke da sinadarin phytate, kamar su alkama da shinkafar shinkafa, waken soya, lentil ko wake, alal misali, kamar yadda rage alli sha. Kari akan haka, abinci mai wadataccen mai kuma yana rage shan alli daga abincin, kuma ya kamata a guji amfani da abinci mai wadataccen alli.

A gefe guda kuma, abinci mai wadataccen bitamin D, yana inganta shayar da alli ta hanji, wanda ke taimakawa cikin karfafa kasusuwa kuma yana taimakawa wajen maganin sanyin kashi.

Gabaɗaya, adadin da aka ba da na alli ya kai 1000 zuwa 1200 MG kowace rana don manya, amma zai iya bambanta gwargwadon kowane mutum, yana buƙatar jagorar likita ko masanin abinci don yin daidaitaccen abinci na mutum.

Kalli bidiyon tare da masaniyar abinci mai gina jiki Tatiana Zanin akan abinci mai wadatar calcium:

2. Vitamin D

Vitamin D yana da mahimmanci don haɓaka shan alli da phosphorus daga hanji, kuma zai iya taimakawa cikin rigakafi da magani na osteoporosis.

Abincin da ke da wadataccen bitamin D sun hada da kifi irin su kifin kifi, sardines da herring, man kodin, kwai da naman sa, misali. Koyaya, babbar hanya mafi kyau kuma mafi kyau don samar da isasshen bitamin D ga jiki shine yin sunbathe a kowace rana na mintina 20, yayin da hasken rana ke motsa samar da wannan bitamin a cikin fata.

Idan matakan bitamin D sun riga sun yi ƙasa ko kuma lokacin da cutar ta riga ta kasance, likitanku na iya ba da shawarar ƙarin abubuwa dangane da alli da bitamin D. Duba fa'idodin ƙarin alli da bitamin D don maganin osteoporosis.

3. Magnesium

Magnesium muhimmin ma'adinai ne ga lafiyar jiki da karfafa kasusuwa, kuma zai iya zama aboki mai kyau wajen rigakafi da maganin cutar sanyin kashi.

Wannan ma'adinan yana nan a cikin 'ya'yan kabewa, sesame, flaxseed, kirjin, almond, gyada da hatsi, alal misali, tana aiki ta hanyar canza bitamin D zuwa yanayinsa na aiki, domin sai da hakan ne zai yi aiki yadda ya kamata a jiki.

Adadin magnesium a kowace rana shine 310 zuwa 320 MG na mata kuma 400 zuwa 420 MG ga maza.

4. Phosphorus

Phosphorus wani mahimmin ma'adinai ne wanda zai taimaka wajen karfafa kasusuwa, kasancewar yana da matukar amfani wajen rigakafi da maganin sanyin kashi kuma ana iya samun sa a abinci irin su madara, cuku da yogurt, nama, hatsi, shinkafa ruwan kasa, kwai, kwaya da kifi.

Adadin phosphorus na manya shine 550 MG a kowace rana kuma don inganta shawar phosphorus ta cikin hanji yana da mahimmanci kuma cin abinci mai wadataccen bitamin D.

Abin da za a guji

A cikin abinci don cutar sanyin kashi, ya kamata mutum ya guji cin abinci wanda ke rage yawan shan alli a cikin hanji ko kuma wanda yake kara fitar da hanjinta ta cikin koda, ta hanyar fitsari, kamar su:

• Gishiri da abinci mai yalwar sodiumkamar su cubes na nama, tsiran alade, tsiran alade, naman alade, daskararren abinci da abinci mai sauri;
• Maganin kafeyin, yanzu a cikin kofi, baƙar shayi, koren shayi da abin sha mai laushi;
• Oxalic acid da phytate, ana samunsa a cikin cakulan, ƙwaya ta alkama, kwaya, wake, alayyafo, tumatir da chard;
• Man shanu da mai mai, saboda yawan kitse yana rage shan alli a jiki;
• Furotin da ya wuce kima, gabatar musamman a cikin nama, kifi da kaza.

Yawan sunadaran yana kara kawar da alli a cikin fitsari kuma yana iya rage shansa a cikin hanjin, saboda a kullum sunadaran suna cikin abinci wadanda suma suna da arzikin karfe, ma'adinai da yake gasa domin samun alli a cikin hanjin. Duba cikakken jerin kayan abinci masu wadataccen ƙarfe.

Osteoporosis Abincin Abincin

Tebur mai zuwa yana nuna misalin menu na kwanaki 3 don inganta osteoporosis:

Don haka, abincin da zai iya rage yawan shan alli, kamar su nama da wake, ya kamata a sha banban da abinci mai wadatar calcium, musamman madara da kayayyakin kiwo. Duba wasu abinci guda 3 dan karfafa kashin ku.

Kari kan haka, motsa jiki na motsa jiki yana da matukar mahimmanci don kiyaye kasusuwa da karfi, koyi wasu nasihu ta kallon bidiyo: