Zakudya khumi zokhala ndi zinthu zofunikira kuti mafupa amphamvu

Zakudya khumi zokhala ndi zinthu zofunikira kuti mafupa amphamvu

Kudya zipatso zouma kungakhale njira yabwino yolimbikitsira thanzi la mafupa chifukwa cha zakudya zomwe zili ndi calcium, magnesium, potaziyamu ndi mavitamini osiyanasiyana, malinga ndi Times of India.

Mtedza XNUMX zotsatirazi ndi zipatso zouma zimapatsa thanzi labwino kwambiri pakulimbitsa mafupa:

1. Maamondi

Ma amondi ndi gwero la calcium, magnesium ndi vitamini E. Amapereka zakudya zofunika kuti mafupa akhale ndi thanzi labwino komanso amadziwika kuti ali ndi mapuloteni.

2. Walnut

Walnuts ali ndi omega-3 fatty acids wambiri, omwe ali ndi anti-inflammatory properties ndipo amatha kupindulitsa mafupa. Lili ndi manganese, omwe amathandizira kupanga mafupa ndi mineralization.

3. Mkuyu

Nkhuyu amadziwika kuti ndi gwero labwino la calcium, potaziyamu ndi magnesium, zomwe ndi zofunika kuti mafupa azikhala osalimba komanso kuti akhale olimba.

4. Madeti

Madeti ali ndi potaziyamu wambiri, omwe amathandiza kupewa kutaya kwa calcium kudzera mkodzo. Lilinso ndi magnesium ndi manganese, zomwe zimathandiza kuti mafupa akhale ndi thanzi labwino komanso kupewa matenda a osteoporosis.

5. Zipatso zouma

Ma apricots owuma amapatsa thupi kuchuluka kwa vitamini K, yemwe amathandizira kwambiri pakuyamwa kwa mafupa ndi kuyamwa kwa calcium. Lilinso ndi potaziyamu ndi magnesium.

6. Ma plums ochepetsedwa

Ma plums owuma, kapena prunes, amadziwika kuti ali ndi ulusi wambiri ndipo ndi gwero labwino la vitamini K ndi boron, zomwe zimathandiza kupewa kuwonongeka kwa mafupa.

7. Zoumba

Popeza zoumba zili ndi boron ndi potaziyamu wambiri, ndizofunikira kuti mafupa akhale ndi thanzi. Boron imathandiza kuti thupi likhalebe ndi calcium ndi magnesium, zomwe zimathandiza kuti mafupa akhale olimba.

8. Cashews

Cashews ndi gwero labwino la magnesium ndi phosphorous. Magnesium imagwira ntchito yofunika kwambiri pa thanzi la mafupa pothandizira kuyamwa kwa calcium ndi mineralization ya mafupa.

9. Pistachios

Pistachios ali ndi calcium, magnesium ndi phosphorous. Maminolowa amathandizira kulimbitsa mafupa ndikuthandizira mapangidwe awo onse.

10. Paini

Mtedza wa paini uli ndi manganese, mchere womwe umathandiza kupanga mafupa ndi kukonza bwino.

Maulosi a horoscope a Maguy Farah a chaka cha 2023