Nā meaʻai no ka osteoporosis: ka mea e ʻai ai a me nā mea e hōʻalo ai

Anter

• 1. Kalipuna
• 2. Wikamina D
• 3. Makanekiuma
• 4. Pākuʻi
• He aha e hōʻalo ai
• ʻO ka papa inoa Diet Osteoporosis

ʻO ka papaʻai no ka osteoporosis pono e waiwai i ka calcium, ʻo ia ka mineral nui e hana ana i ka iwi a hiki ke loaʻa i nā meaʻai e like me ka waiū, ka tī a me ka yogurt, a me ka huaora D, i loaʻa i nā iʻa, nā ʻiʻo a me nā hua manu, a me nā mea ʻē aʻe. nā minelala e like me ka magnesium a me ka phosphore. Hoʻonui ka wikamina D i ka omo ʻana o ka calcium a me ka phosphore i loko o ka ʻōpū, e kōkua ana i ka hoʻoikaika ʻana i nā iwi, ka pale ʻana a me ka hakakā ʻana me ka osteoporosis.

ʻO Osteoporosis kahi maʻi maʻi ʻaʻohe ona ʻōuli, i ʻike ʻia i nā hoʻokolohua o ka kaohi a me ka pale ʻana i ke olakino ākea a i ʻole nā ​​hihia o ka haki iwi i kū wale i ka manawa. ʻOi aku ka maʻi o kēia maʻi i nā wahine, keu hoʻi ma hope o ka menopause, a hoʻonui i ka makaʻu o ka haʻi iwi.

ʻO ka hānai ʻana no ka osteoporosis e pono e hana ʻia ma lalo o ke alakaʻi a kahi mea hānai, e hoʻopiha ai i ka lāʻau i hōʻike ʻia e ka orthopedist a i ʻole ka mea hana maʻamau. No kēia kumu, he mea nui e nīnau aku i ke kauka i hiki i nā hoʻokolohua ke kauoha ʻia e ʻike i nā kiʻekiʻe o ka calcium a me ka huaola D i loko o ke kino a, no laila, hiki ke hōʻike ʻia ka lāʻau kūpono kūpono loa.

ʻO nā meaʻai kūpono no ka poʻe i loaʻa ka osteoporosis e pono e loli a kaulike, me nā meaʻai e waiwai i:

1. Kalipuna

Pono ka calcium i mea e hoʻoikaika ai, e hoʻonui ai i ke kūpaʻa a mālama i ka olakino iwi, no laila e kōkua ai i ka pale ʻana a me ka hakakā ʻana i ka osteoporosis, pono e hoʻokomo ʻia nā meaʻai momona i loko o ka papaʻai e hoʻopili ana i ka waiū a me nā mea loaʻa, e like me ka tī a me nā yogurts. Ma waho o nā huahana waiū, lawe pū lākou i nā meaʻai kalima maikaʻi e like me sardine, ʻalemona, salemona, tofu, broccoli, arugula, kale a me ka milo. E nānā i ka papa inoa piha o nā meaʻai momona.

I mea e hoʻomaikaʻi ai i ka lawe ʻia ʻana o ka calcium e ka ʻōpū, pono i kekahi e hōʻaiʻē i nā meaʻai i loaʻa ka waikawa oxalic i loko o kā lākou haku ʻana, e like me ka spinach a i ʻole ka rhubarb, a i ʻole nā ​​mea i loaʻa i ka phytate, e like me ka palaoa a me ka raiki, nā mea ʻono, nā lihi a me nā pi, no ka laʻana, e hoʻēmi i ka lawe ʻana o ka calcium. Eia kekahi, ʻo nā meaʻai momona i ka momona e hoʻoliʻiliʻi hoʻi i ka lawe ʻana o ka calcium mai ka papaʻai, a me ka ʻai ʻana me nā meaʻai momona i ka puna.

Ma ka ʻaoʻao ʻē aʻe, nā meaʻai momona i ka wikamina D, hoʻomaikaʻi i ka lawe ʻia ʻana o ka calcium e ka ʻōpū, e kōkua ai i ka hoʻoikaika ʻana i nā iwi a kōkua i ka mālama ʻana i ka osteoporosis.

ʻO ka mea maʻamau, ʻo ka nui o ka calcium i ʻōlelo ʻia he 1000 a 1200 mg i kēlā me kēia lā no nā mākua, akā hiki ke loli e like me kēlā me kēia kanaka, e koi ana i ke alakaʻi a ke kauka a i ʻole ka mea hānai e hana i ka papaʻai kaulike a me kēlā me kēia.

E nānā i ke wikiō me ke kauka hānai ʻo Tatiana Zanin e pili ana i ka meaʻai momona.

2. Wikamina D

He mea nui ka wikamina D no ka hoʻonui ʻana i ka omo o ka calcium a me ka phosphore mai ka ʻōpū, a hiki ke kōkua i ka pale a me ka mālama ʻana i ka osteoporosis.

ʻO nā meaʻai i waiwai i ka wikamina D ka iʻa e like me salmon, sardine a me herring, aila ate ate, nā hua manu a me nā pipi, no ka laʻana. Eia nō naʻe, ʻo ke ala nui a ʻoi loa e hana i ka lawa ka wikamina D no ke kino e sunbathe i kēlā me kēia lā no 20 mau minuke, ʻoiai nā kukuna o ka lā e hoʻonāukiuki i ka hana ʻana o kēia huaola i loko o ka ʻili.

Inā haʻahaʻa nā pae vitamona D a i ka manawa o ka osteoporosis i kahi, hiki i kāu kauka ke koi aku i nā mea hoʻopili e pili ana i ka calcium a me ka huaʻai D. E ʻike i nā pono o ka hoʻopili ʻana i ka calcium a me ka huaola D no ka osteoporosis.

3. Makanekiuma

ʻO ka magnesium kahi mineral koʻikoʻi no ke olakino a me ka hoʻoikaika ʻana i nā iwi, a hiki ke lilo i mea kōkua maikaʻi i ka pale a me ka mālama ʻana i ka osteoporosis.

Aia kēia mineral i loko o nā hua o ka paukena, sesame, flaxseed, chestnuts, almonds, peanuts a me nā oats, ʻo kahi laʻana, hana ia e ka hoʻololi ʻana i ka wikamina D i kāna ʻano hana, no ka mea wale nō ia e hana pono ai i ke kino.

ʻO ka nui i makemake ʻia o ka magnesium i kēlā me kēia lā ʻo 310 a 320 mg no nā wahine a 400 a 420 mg no nā kāne.

4. Pākuʻi

ʻO ka phosphoror kekahi mineral nui e kōkua i ka hoʻoikaika ʻana i nā iwi, pono loa i ka pale ʻana a me ka mālama ʻana i ka osteoporosis a hiki ke loaʻa i nā meaʻai e like me ka waiū, ka tī a me ka yogurt, ka ʻiʻo, nā palaʻai, nā laiki palaunu, nā hua, nā hua a me nā iʻa.

ʻO ka nui o ka phosphore i koi ʻia no nā mākua ʻo 550 mg i kēlā me kēia lā a no ka hoʻomaikaʻi ʻana i ka lawe ʻana o ka phosphorus ma o ka ʻōpū nui he mea nui e hoʻopau pū i nā meaʻai i ka lāʻau D.

He aha e hōʻalo ai

I ka meaʻai no ka osteoporosis, pono i kekahi ke hōʻole i ka ʻai ʻana i nā meaʻai e hoʻēmi ai i ka lawe ʻana o ka calcium i loko o ka ʻōpū a i ʻole e hoʻonui i kāna excretion ma o nā puʻupaʻa, ma o ka mimi, e like me:

• ʻO nā meaʻai paʻakai a momonae like me nā cubes o kaʻiʻo, sausage, sausage, ham, nā meaʻai paʻahau i hoʻopaʻa ʻia a mea 'ai wikiwiki;
• Kāpena, i loko o ke kope, tī ʻeleʻele, tī tī a me nā mea inu ʻoluʻolu;
• ʻO ka waikawa oxalic a me ka phytate, i kēia manawa i ke kokoleka, germ germ, nut, beans, spinach, Tomates and Chard;
• ʻAi pata a momona, no ka mea, ʻo ka nui o ka momona momona e hoʻoliʻiliʻi i ka omo o ka puna i loko o ke kino;
• Protein keu, ke loaʻa nui i kaʻiʻo, iʻa a me ka moa.

Hoʻonui ka nui o nā protein i ka hoʻopau ʻia o ka calcium i ka mimi a hiki ke hōʻemi i ka lawe ʻana i loko o ka ʻōpū, no ka mea aia nā protein i loko o nā meaʻai i waiwai pū i ka hao, kahi mineral e hoʻokūkū i ka calcium e lawe ʻia i loko o ka ʻōpū. E nānā i ka papa inoa piha o nā meaʻai waiwai hao.

ʻO ka papa inoa Diet Osteoporosis

Hōʻike ka papa aʻe i kahi laʻana o ka papa kuhikuhi 3 lā e hoʻomaikaʻi ai i ka osteoporosis:

No laila, nā meaʻai e hiki ke hōʻemi i ka lawe ʻana o ka calcium, e like me kaʻiʻo a me nā pi, pono e hoʻopau ʻokoʻa ʻia mai nā mea momona momona, ʻo ia hoʻi ka waiū a me nā huahana waiū. E ʻike i nā meaʻai ʻē aʻe e hoʻoikaika i kou mau iwi.

Eia hou, he mea nui ka hoʻomaʻamaʻa kino i ka ikaika o nā iwi, e aʻo i nā ʻōlelo aʻoaʻo ʻē aʻe ma ka nānā ʻana i ke wikiō.