Ukudla Okuphezulu Kwamathambo Anempilo Naqinile

I-Skeletal System, eyakhiwe ngamathambo, iyingxenye eyisisekelo yomzimba womuntu njengoba ihlinzeka ngesakhiwo nokusekelwa kwazo zonke ezinye izinhlelo. Ngakho-ke, kufanele ugcine impilo yakho amathambo namalunga ngokwenza izivivinyo zokuqinisa imisipha nokudla ukudla okunempilo. 

Uma kuziwa ekudleni, wonke umuntu uyazi ukuthi iCalcium (Ca) ibaluleke kakhulu ekugcineni amathambo enempilo. Ngaphezu kwalokho, i-Potassium (K), i-Magnesium (Mg), i-Phosphorus (P), i-Vitamin D, i-Vitamin C, ne-Vitamin K ngezinye izakhi ezidlala indima ebalulekile ekugcineni amathambo akho eqinile. Ziyi-superfoods yamathambo ongayengeza ekudleni kwakho ukuze ugcine amathambo akho enempilo.

Iyini Ukubaluleka Kwempilo Yamathambo?

Impilo yamathambo ibalulekile ngenxa yezizathu eziningi njengoba idlala indima ebalulekile enhlalakahleni yonke. Kanye nokusivumela ukuba sinyakaze futhi sivikele izitho zethu ezibalulekile, amathambo aqinile abuye agcine imisoco namaminerali asigcina siphila. Abantu abangenawo amathambo anempilo maningi amathuba okuba babe nobuhlungu kanye nokuphuka, okungaholela kwezinye izifo ezinzima ezifana ne-osteoporosis, ukuhamba okulinganiselwe, nokunye okuningi.

Yini Ethinta Impilo Yamathambo?

Ziningana izici ezithonya impilo yamathambo kukho konke ukuphila. Nazi izici ezibalulekile ezingaba nomthelela empilweni yamathambo:

• Nutrition: Ukudla i-calcium eyanele, uvithamini D, nezinye izakhi ezibalulekile kubalulekile ekwakheni nasekugcineni amathambo eqinile. I-calcium iyiminerali eyinhloko emathanjeni, kuyilapho i-vitamin D isiza ekumunceni i-calcium. Ukungatholi ngokwanele kwalezi zakhi kungawenza buthaka amathambo.
• Umsebenzi womzimba: Ukuvivinya umzimba okuthwala isisindo, njengokuhamba, ukugijima, ukudansa, nokuqeqeshwa kokumelana, kusiza ukuvuselela ukukhula kwamathambo nokugcina ukuminyana kwamathambo. Ukungawuvivinyi umzimba noma ukuphila ngendlela enganyakazi kungaba nomthelela ekwenzeni amathambo abe buthaka.
• Ama-hormone: Amahomoni adlala indima ebalulekile empilweni yamathambo. I-Estrogen ne-testosterone zisiza ukugcina ukuminyana kwamathambo. Izimo noma ukwelashwa okuthinta amazinga e-hormone, njengokunqamuka kokuya esikhathini noma ezinye izindlela zokwelapha, kungaba nomthelela empilweni yamathambo.
• Ubudala: Njengoba abantu bekhula, amathambo ngokwemvelo alahlekelwa ukuminyana namandla, okwandisa ingozi ye-osteoporosis nokuphuka. Kubalulekile ukubeka phambili impilo yamathambo empilweni yakho yonke, kusukela ebuntwaneni nasebusheni.
• Ufuzo: Umlando womndeni kanye nofuzo kungaba nomthelela empilweni yamathambo. Abantu abanomlando womndeni we-osteoporosis noma izimo ezihlobene namathambo bangase babe sengozini enkulu ngokwabo.
• Izimo Zezokwelapha Nemithi: Izimo ezithile zezokwelapha, ezinjengokungalingani kwamahomoni, ukuphazamiseka kwamathumbu, noma izifo ezingamahlalakhona, zingathinta impilo yamathambo. Ukwengeza, eminye imithi, njenge-corticosteroids noma imithi ethile yomdlavuza, ingase yenze amathambo abe buthaka.
• Imikhuba Yokuphila: Ukubhema nokuphuzwa kotshwala ngokweqile kungaba nomthelela omubi empilweni yamathambo futhi kube nomthelela ekwehleni kwamathambo nokuphuka.
• Isisindo somzimba: Kokubili ukuba nesisindo esingaphansi nokukhuluphala ngokweqile kungaphazamisa impilo yamathambo. Isisindo somzimba esiphansi kakhulu noma ukukhawulelwa kwekhalori okunzima kunganciphisa ukuminyana kwamathambo, kuyilapho isisindo somzimba eseqile singase sicindezele amathambo namalunga.
• Ukulimala noma Ukunganyakazi: Ukulimala noma izimo eziholela ekunganyakazini isikhathi eside zingenza amathambo abe buthakathaka ngenxa yokuntuleka kokucindezeleka ohlelweni lwamathambo, okuholela ekulahlekelweni kwamathambo.

16 Ukudla Kwamathambo Anempilo

Okunye kokudla okuphezulu kwamathambo anempilo nokwenza amathambo akho aqine zifaka:

1. Imifino Enamahlamvu Aluhlaza: Imifino enamahlamvu aluhlaza inempilo emathanjeni akho ngoba injalo ecebile nge-calcium. Le mifino ihlanganisa i-Swiss chard, i-collard greens, i-turnip greens, i-kale, njll. Futhi iqukethe okuqukethwe okuphezulu kwe-Vitamin K okwandisa amandla amathambo akho.
2. Yogathi: Iwukudla okuhle kakhulu kobisi emathanjeni okungagcini nje ngokuba ne-calcium ephezulu kodwa futhi kunokuqukethwe okuhle kwe-Potassium, Phosphorus, kanye ne-Vitamin B12. Ukufaka iyogathi ekudleni kwakho kungathuthukisa kakhulu impilo yamathambo. Eminye imikhiqizo yobisi efanayo ubisi, noshizi, okungafakwa ekudleni kwakho. 
3. Fish: Ezinye izinhlanzi ezinamafutha kanye nezimbaza eziningi ziyimithombo ecebile ye-calcium nezinye izakhamzimba ukuze ugcine amathambo akho eqinile. Lezi yi-superfoods ehlinzeka nge-calcium, i-Vitamin B12, i-Vitamin D, nama-omega-3 fatty acids emzimbeni. I-Vitamin D ibalulekile ekuqiniseni amathambo namalunga ngoba isiza ukumunca kahle i-calcium emzimbeni. 
4. Izithelo ze-Citrus: Izithelo ezisawolintshi, okuhlanganisa amawolintshi, i-grapefruit, ulamula, njll., ukudla okuhle kakhulu kokuqinisa amathambo akho. Izithelo ezisawolintshi ziyimithombo engcono kakhulu kaVithamini C futhi zisiza ukuvikela ukulahleka kwamathambo. Ungakwazi futhi ukuphuza ijusi yewolintshi ukuze unikeze izakhi zokukhulisa amathambo ngendlela efanele.
5. Tofu: I-Tofu iphinde ibe yi-superfood yokugcina amathambo akho eqinile. Ungathola iPotassium, Calcium, Iron, namaProtein ngokudla lokhu kudla okusekelwe ezitshalweni. Iwukudla okunempilo njengoba iqukethe izakhamzimba ezibalulekile emathanjeni akho.
6. Ama-alimondi: Ama-alimondi angumthombo ocebile wamaprotheni, i-calcium, i-potassium nezinye izakhi. Ungaphuza ubisi lwe-alimondi ukuze ugcwalise isidingo somzimba wakho we-calcium. Abantu abangakwazi ukugaya imikhiqizo yobisi bangafaka ama-alimondi ekudleni kwabo ukuze bathole i-calcium eyanele.
7. Imbewu: Imbewu inomsoco kakhulu, futhi inothe ngama-omega-3 fatty acids, i-calcium, namaprotheni. Ungakwazi ukwengeza imbewu ye-chia ekudleni kwakho kwansuku zonke ukuze ufeze izimfuno ze-calcium nezinye izakhi.
8. Ama-Plums Omisiwe: Uma ufuna ukuthuthukisa ukuminyana kwamathambo akho futhi uvimbele ukulahleka kwamathambo, khona-ke kufanele wengeze ama-plums omisiwe ekudleni kwakho. Ama-plums omisiwe angumthombo omuhle kakhulu we-calcium ne-potassium futhi asiza ukuvimbela ukuphuka.
9. nemikhiqizo yalo: Ukudla okunjengobisi, ushizi, neyogathi kucebile nge-calcium, imineral ebalulekile ebalulekile empilweni yamathambo. Baphinde banikeze amaprotheni, i-phosphorus, ne-vitamin D, okubalulekile ekumunceni kwe-calcium.
10. Ukwatapheya: Igcwele uvithamini K, ukwatapheya usekela impilo yamathambo ngokusiza ekumunceni i-calcium nokusetshenziswa emzimbeni.
11. amakhowe: Ezinye izinhlobo zamakhowe, njengamakhowe e-shiitake, anovithamini D. Uma echayeke elangeni, amakhowe athile akhiqiza uvithamini D, okwenza amathambo abe nempilo enhle.
12. turmeric: Lesi sinongo siqukethe i-curcumin, eyaziwa ngezindawo zayo zokulwa nokuvuvukala. Kungasiza ekwehliseni ukuvuvukala okuhlobene nezimo zamathambo njenge-osteoporosis.
13. Tea Green: Eyaziwa ngezindawo zayo zokulwa ne-antioxidant, itiye eliluhlaza lingase likhuthaze impilo yamathambo ngokunciphisa ukuvuvukala nokusiza ekugcineni ukuminyana kwamathambo.
14. Ubhontshisi nemidumba: Uphizi, udali, nobhontshisi omnyama kunikeza ingxube yamaminerali afana ne-calcium, i-magnesium, ne-phosphorus. Futhi aqukethe amaprotheni nezinye izakhi ezinenzuzo empilweni yamathambo.
15. Zonke okusanhlamvu: Irayisi elinsundu, i-quinoa, nemikhiqizo kakolweni iqukethe i-magnesium nezinye izakhi ezibalulekile ezisekela impilo yamathambo.
16. amaqanda: Izikhupha zamaqanda ziqukethe uvithamini D nezinye izakhamzimba ezibalulekile empilweni yamathambo, okuhlanganisa namaprotheni.

Ukudla Okufanele Ukugweme Nge-Osteoporosis

I-osteoporosis yisimo esibonakala ngokuba buthaka kwamathambo, okuwenza athambekele kakhulu ekuqhekekeni nasekuphukeni. Nakuba ukudla okunomsoco kubalulekile empilweni yamathambo, kukhona ukudla okuthile abantu abanesifo samathambo abangase bafune ukukukhawulela noma bakugweme. Nazi ezinye izincomo:

• Ukudla Okune-Sodium Eningi: Ukudla usawoti ngokweqile kungaholela ekwandeni kwe-calcium ephuma emchamweni, okungaba nomthelela ekulahlekelweni kwamathambo. Ukudla okugayiwe nokupakishiwe kuvame ukuqukatha amazinga aphezulu e-sodium, ngakho-ke kuhle ukuthi unciphise ukusetshenziswa kwakho.
• I-caffeine: I-caffeine eningi ingaphazamisa ukumuncwa kwe-calcium. Nakuba ukuphuza i-caffeine ngokulinganisela ngokuvamile kubhekwa njengokwamukelekayo, ukusetshenziswa ngokweqile kufanele kugwenywe. Qaphela ikhofi, itiye, iziphuzo ezinikeza amandla, namasoda athile.
• Utshwala: Ukuphuza kakhulu utshwala kungaba nomthelela omubi empilweni yamathambo. Kungase kuphazamise ikhono lomzimba lokumunca i-calcium futhi kulimaze ukukhiqizwa kukavithamini D, obalulekile ekumunceni kwe-calcium.
• Iziphuzo Ezithambile: I-Colas namanye ama-sodas aqukethe i-phosphoric acid, engase iphazamise ukumuncwa kwe-calcium. Ukwengeza, olunye ucwaningo lubonisa ukuthi ukusetshenziswa ngokweqile kweziphuzo ezinoshukela kungase kuhlotshaniswe nokuncipha kwamaminerali amathambo.
• Ukudla Okune-Phosphorus Ephezulu: Ukudla okune-phosphorus ephezulu, njengezinhlobo ezithile zeziphuzo ezine-carbonated nokudla okugayiwe, kungase kuphazamise ukumuncwa kwe-calcium. Kodwa-ke, kubalulekile ukuqaphela ukuthi i-phosphorus iyisakhi esibalulekile, ngakho-ke ukugwema ngokuphelele akudingekile. Ukugcina ibhalansi kuyisihluthulelo.
• Ukudla Okunamaprotheni Aphezulu: Nakuba amaprotheni ebaluleke kakhulu empilweni yonke, ukudla okunamaprotheni amaningi kungase kuholele ekwandeni kwe-calcium excretion. Qinisekisa ukudla okunomsoco kwamaprotheni avela emithonjeni ehlukahlukene, okuhlanganisa inyama engenamafutha, ubisi, okusanhlamvu, kanye nemithombo esekelwe ezitshalweni.
• I-Vitamin A Eyeqile: Nakuba i-vitamin A ibalulekile empilweni yamathambo, ukudla ngokweqile, ikakhulukazi ngendlela yezithako zokudla, kungase kube nemiphumela emibi ekuqineni kwamathambo. Ngokuvamile kungcono kakhulu ukuthola amavithamini ekudleni okunomsoco kunezithako zokudla ngaphandle uma ucelwe ngenye indlela uchwepheshe wezempilo.

Izingozi Ze-Osteoporosis

I-osteoporosis yisimo esibonakala ngamathambo abuthakathaka futhi anezimbotshana, okwandisa ingozi yokuphuka nokuphuka. Nazi ezinye zezingozi eziyinhloko ezihlobene ne-osteoporosis:

• Ukuphuka Nokuwa: Amathambo abuthakathaka kubantu abane-osteoporosis asengozini yokuphuka, ikakhulukazi ezindaweni ezifana nenyonga, umgogodla nesihlakala. Ukuwa kungaholela ekwephukeni, futhi ukuphuka, nakho, kungase kuphazamise amandla amathambo.
• Ikhwalithi Yempilo Eyehlisiwe: Ukuphuka kanye nemikhawulo ebekwayo emisebenzini yansuku zonke ingaba nomthelela omkhulu kukhwalithi yempilo yomuntu. Ukuhamba nokuzimela kungase kube sengozini, kuthinte inhlalakahle yonke.
• Ukukhubazeka Komgogodla: I-osteoporosis ingabangela ukuwa noma ukucindezelwa kwe-vertebrae emgogodleni, okuholela ku-kyphosis noma i-hunched-forward posture. Lokhu kungabangela ubuhlungu futhi kuthinte umsebenzi wokuphefumula.
• Ubuhlungu obungapheli: Ukuphuka kanye nokukhubazeka komgogodla okuhambisana ne-osteoporosis kungaholela ebuhlungu obungapheli. Ukuphuka kwe-vertebral, ikakhulukazi, kungabangela ubuhlungu obungapheli obuqhubekayo.
• Ukulaliswa esibhedlela nokuhlinzwa: Ukuphuka okukhulu, ikakhulukazi lezo ezibandakanya i-hip, ngokuvamile zidinga ukulaliswa esibhedlela futhi ngezinye izikhathi ukungenelela kokuhlinzwa. Ukululama ezinqubweni ezinjalo kungaba inselele, ikakhulukazi kubantu abadala.
• Ukuncipha Kwamathambo: I-osteoporosis ibonakala ngokuncipha kwamathambo, okwenza amathambo abe ntekenteke futhi athambekele ekuqhekekeni. Lokhu kuncishiswa kwamathambo kuyisici esiyinhloko engozini eyandayo yokuphuka okuhambisana nalesi simo.

Isiphetho

Sengiphetha, uma ufuna ukuhlala unempilo futhi ubukeke usemncane, kufanele udle ukudla okunomsoco, okunempilo. Inyama ebomvu, amaqanda, izinkukhu, imvubelo yokudla okunomsoco okuqinile, okusanhlamvu kwasekuseni okuqinisiwe nakho okunye ukudla okunamandla kwamathambo akho futhi kucebile nge-calcium, i-phosphorus, ne-magnesium. Ungavakashela futhi uchwepheshe wezempilo noma uchwepheshe wezokudla ukuze uthole ishadi lokudla komuntu siqu elihlanganisa nenani eliphelele lokudla okuqinisa amathambo.

FAQ sika

1. Isiphi isithelo esilungele amathambo?

Izithelo ezicebile ngamavithamini, amaminerali, nama-antioxidants zifaka isandla empilweni yamathambo jikelele. Ezinye izithelo ezizuzisa kakhulu zihlanganisa:

• Amawolintshi: Aphezulu kuvithamini C, obalulekile ekwakhekeni kwe-collagen nempilo yamathambo.
• Amajikijolo (ama-strawberry, ama-blueberries, ama-raspberries): Acebile ngama-antioxidants kanye ne-vitamin C.
• Ubhanana: Uqukethe i-potassium, ebalulekile ekugcineni ukuminyana kwamathambo.
• Ama-Prunes: Aziwa ngendima yawo ekukhuthazeni impilo yamathambo kanye nokuvimbela ukulahleka kwamathambo.
• I-Kiwi: Ihlinzeka nge-vitamin K, ehilelekile ekusebenzeni kwamathambo.

2. Ngiwenza kanjani amathambo ami aqine?

Ukuze uqinise amathambo akho, cabanga ngale ndlela yokuphila elandelayo nemikhuba yokudla:

• Ukudla I-Calcium Eyanele: Yidla ukudla okunothe nge-calcium, njengemikhiqizo yobisi, imifino eluhlaza enamaqabunga, nokudla okuqinisiwe.
• I-Vitamin D: Qinisekisa ukuthi uthola uvithamini D owanele ngokuchayeka elangeni, izinhlanzi ezinamafutha, ukudla okuqinile, kanye nezithako uma kudingeka.
• Ukuzivocavoca Okuvamile: Zibandakanye ekuzilolongeni okuthwala isisindo njengokuhamba, ukugijima, nokuqeqeshwa kokumelana ukuze ukhuthaze ukuminyana kwamathambo.
• Ukudla Okunomsoco: Gcina ukudla okunomsoco okunezinhlobonhlobo zemisoco, kuhlanganise namavithamini K no-C, i-magnesium, ne-phosphorus.
• Nciphisa I-Caffeine Notshwala: Ukusetshenziswa ngokweqile kwe-caffeine notshwala kungase kube nomthelela omubi empilweni yamathambo. Ukulinganisela kuyisihluthulelo.
• Yeka Ukubhema: Ukubhema kuye kwaxhunyaniswa nokuncipha kwamathambo; ukuyeka kungathuthukisa impilo yamathambo.
• Ukuvimbela Ukuwa: Thatha izinyathelo zokuphepha ukuze uvimbele ukuwa, njengoba ukuphuka kungawenza buthaka amathambo ngokuqhubekayo.

3. Kungani amathambo eba buthakathaka?

Ziningana izici ezingaba nomthelela ekwenzeni amathambo abe buthaka, okuhlanganisa:

• Ukuguga: Ukuminyana kwamathambo kuvame ukuncipha ngokukhula, okwenza amathambo athonyeke kalula ukuphuka.
• Izinguquko ZamaHormonal: Ukuncipha kwe-estrogen ngesikhathi sokunqamuka kokuya esikhathini kungaholela ekulahlekelweni kwamathambo kwabesifazane.
• Ukuntuleka Kokudla Okunempilo: Ukungatholi ngokwanele i-calcium, uvithamini D, nezinye izakhi ezibalulekile kungawenza buthaka amathambo.
• Ukungasebenzi ngokomzimba: Ukuntuleka kokuzivocavoca okuthwala isisindo kungaba nomthelela ekwehleni kwamathambo.
• Izimo Zezokwelapha: Izifo ezithile nemithi ingathinta impilo yamathambo, okuholela ezimweni ezifana ne-osteoporosis.

4. Iyiphi ivithamini engcono kakhulu yamathambo?

Amavithamini amaningana adlala indima ebalulekile empilweni yamathambo, kodwa uvithamini D ubaluleke kakhulu. Isiza umzimba ukumunca i-calcium, imineral eyisihluthulelo yamandla amathambo. Uvithamini K, uvithamini C, nezinye izakhamzimba nazo zinomthelela empilweni yamathambo.

5. Ingabe ubisi lulungele amathambo?

Yebo, ubisi luwumthombo omuhle we-calcium novithamini D, kokubili okubalulekile ekugcineni amathambo aqinile nanempilo. Imikhiqizo yobisi efana neyogathi noshizi nayo ihlinzeka ngale misoco.

6. Yisiphi isiphuzo esenza amathambo akho aqine?

Amanzi abalulekile empilweni yonke, kuhlanganise nempilo yamathambo. Kodwa-ke, iziphuzo ezithile zingaba nomthelela empilweni yamathambo, njenge:

• Ubisi: Kucebile nge-calcium ne-vitamin D.
• Ubisi Lwezitshalo Eziqinisiwe: Olunye ubisi olusekelwe ezitshalweni luqiniswa nge-calcium ne-vitamin D.
• Iziphuzo Ezine-Calcium-Fortified: Amajusi athile ezithelo neziphuzo ziqiniswa nge-calcium.