Abinci 10 Da Suke Gina Kashi Masu Karfi

Wadatacce

• 1. Duhu, da ganye
• 2. Salmon
• 3. Tuna
• 4. Kifin Kifi
• 5. Almond butter
• 6. Cheese
• 7. Yogurt
• 8. Qwai
• 9. Broccoli
• 10. Madara fa?
• Waysarin hanyoyin inganta lafiyar ƙashi

Na gina jiki don lafiyar ƙashi

Yawancin abubuwan gina jiki suna da hannu wajen kiyaye ƙashin lafiya. Calcium da bitamin D sune mahimman abubuwa biyu.

Calcium wani ma'adinai ne mai mahimmanci ga jikinka yana aiki yadda yakamata kuma an adana shi cikin ƙasusuwa. Jikinka yana buƙatar bitamin D don sha alli. Rashin samun isasshen alli a cikin abincinka na iya haifar da kasusuwa, kasusuwa kasusuwa waɗanda suka fi kamuwa da karaya da cuta.

Vitamin K, bitamin C, magnesium, da phosphorus wasu muhimman abubuwan gina jiki ne don lafiyar ƙashi.

1. Duhu, da ganye

Duhu, shuke-shuke masu ganye, kamar su kale, arugula, ruwan kwalliya, da ganye masu ɗarɗaɗɗu, wataƙila sune mafi kyawun tushen ƙwayoyin calcium. Wadannan ganyen kuma suna dauke da sinadarin magnesium, wanda ke taimakawa wajen kiyaye mutuncin kashi, da kuma bitamin K, wanda ake buƙata don ƙoshin ƙashi.

Kodayake yawanci alayyafo a cikin wannan rukuni, yana da sinadarin oxalic, wanda ke sa jikin mutum ya kasa shan alli.

2. Salmon

Rana ita ce tushen asalin mu na bitamin D. Duk da haka, cin kifin mai mai kamar kifin kifi shine wata babbar hanyar samun bitamin D.

A cewar Cibiyoyin Kiwon Lafiya na Kasa (NIH), adadin awo 3 na salmon zai ba ku sassan duniya 447 (IU) na bitamin D. Mafi ƙarancin bitamin D shine 400 IU a kowace rana.

Kifin da ke cikin gwangwani ya haɗa da kasusuwa (masu ci) na kifin, ma’ana an ɗora shi da alli.

3. Tuna

Tuna wani kifi ne mai kiɗa wanda aka ɗora da ingantaccen bitamin D. Hakanan yana ɗauke da wasu sinadarai masu amfani kamar potassium, magnesium, da omega-3 fatty acid. Kuma saboda yana zuwa gwangwani, yana da sauƙin samu, mai sauƙi akan walat, kuma mai sauƙi don ƙarawa zuwa abincinku.

4. Kifin Kifi

Duk da yake muna kan kifi, ba za ku iya yin kuskure da kifin kifin ba. Wataƙila mafi ƙarancin nau'in kifaye, kuma yana ɗaya daga cikin mafi girman bitamin D, yana ƙunshe.

5. Almond butter

Daga cikin dukkanin bishiyar bishiyar da zaka iya samu a shagon sayar da abinci, almond yana da mafi yawan adadin alli a kowane aiki. Kuna iya samun fa'idodi iri ɗaya a cikin nau'in mai. A matsayin kyauta, man almond ba shi da cholesterol kuma yana da ƙanshi a cikin mai kuma ya fi girma a furotin fiye da man gyada.

6. Cheese

Yana da sauki sosai: Ana yin cuku daga madara. Milk yana da yawan alli. Ergo, cuku yana da alli mai yawa.

Tare da nau'ikan iri-iri da za a zaba daga ciki, mozzarella ya fi girma a cikin alli. Don wani zaɓi mafi koshin lafiya, gwada cuku da aka yi daga madara mai ƙyalƙyali.

7. Yogurt

Yogurt wani kayan abinci ne na daɗaɗɗen kayan abinci, wanda ya faro tun daga shekara ta 2000 B.C. Saboda tsarin shirye-shiryen yogurt, wannan abincin na ainihi ya kunshi mahimmanci Kara alli fiye da madara wanda aka yi shi. Servingaya daga cikin nauyin oceurt mai nauyin takwas yana samar da cikakken kashi 42 na bukatun alli na yau da kullun, a cewar NIH.

8. Qwai

Labari mai dadi ga masoya karin kumallo: Qwai yana dauke da adadi mai kyau na bitamin D kuma yana iya inganta lafiyar kashi. Ana samun Vitamin D a cikin gwaiduwa kawai, don haka idan kana yawan cin kwai omelet, sai ka samu bitamin D din ka a wani wuri.

Wani kayan karin kumallo, ruwan lemu, galibi ana ƙarfafa shi da bitamin D kuma alli.

9. Broccoli

Daga cikin dukkanin hanyoyin da ba ruwanda na kalsiyam a wajen, broccoli shine na biyu zuwa duhu, ganye mai ganye. Kuma broccoli ba kawai lafiyayyen ƙashi ba ne - yana da kyakkyawan tushen bitamin C, fiber, da abubuwan gina jiki waɗanda ke ɗauke da kaddarorin yaƙi da ciwon daji.

10. Madara fa?

Don haka, menene game da madara?

Kofin madara daya yana da kusan kashi 30 na alli da kuke buƙata kowace rana, a cewar NIH. A kan wannan, madarar da ake sayarwa a shaguna yawanci ana ƙarfafa ta da bitamin D, yana mai da ita sau biyu idan ana maganar lafiyar ƙashi.

Koyaya, akwai wasu jita-jita cewa madara na iya lalata ƙasusuwan mahimman ƙwayoyi. A nuna babu dangantaka tsakanin amfani da madara a lokacin ƙuruciya da rage haɗarin ɓarkewar hanji a cikin tsofaffi.

Koyaya, ɗayan nazarin 2011 na kwatancen ƙungiyoyi bai nuna wata alaƙa tsakanin shan madara da raunin ƙugu a cikin mata ba, amma ya bayyana ƙarin bayanan da ake buƙata a yi akan maza.

Bincike ya gauraya kuma ana bukatar kara yin karatu dan samun amsar da zata dace.

Waysarin hanyoyin inganta lafiyar ƙashi

Yayin da kuka tsufa, jikinku zai ci gaba da buƙatar alli, bitamin D, da sauran abubuwan gina jiki don kiyaye ƙasusuwanku da ƙarfi da ƙarfi. Samun isassun abubuwan da zasu tallafawa kashi a cikin abincinka shine watakila abu mafi mahimmanci da zaka iya yi don kiyaye su da ƙarfi da lafiya.

Amma ba shine kawai abinda zaka iya - ko ya kamata - yi ba. Duba wadannan nasihu guda 10 don kara karfin kashi, kuma karanta game da wadannan 7 din na almara na osteoporosis domin a kara sanin ka game da lafiyar kashin ka.