Kusunga ubongo ndi mtima kwa inu ndi chakumwa ichi

Kusunga ubongo ndi mtima kwa inu ndi chakumwa ichi

Mkaka umadziwika bwino kuti umathandizira kukhalabe ndi thanzi la mafupa, ndipo ngakhale amadziwika kuti calcium mu mkaka ndiwofunika kwambiri pakupanga mafupa, siwokhawo wofunikira kwambiri pankhani ya thanzi la mafupa, komanso mkaka siwofunikira kuti mafupa akhale olimba. Njira yabwino yopezera calcium.

Zimadziwika mwasayansi kuti masamba monga kale ndi broccoli amakhala ndi mayamwidwe apamwamba a calcium. Chatsopano n’chakuti ngati munthu akufuna kumwa chakumwa chopindulitsa mafupa, akhoza kumwa kapu imodzi kapena inayi ya tiyi patsiku, malinga ndi lipoti lofalitsidwa ndi Well + Good.

Kuwonjezeka kwa mafupa a mineralization

Katswiri wina wa zamankhwala a Clinical Dietitian Su Xiaoyu anati: “Mafupa aakulu akumwa tiyi ndi chifukwa cha mphamvu zake zoteteza antioxidant monga ma polyphenols ndi flavonoids,” akutero Clinical Dietitian Su Xiaoyu. ndikuwonjezera kuchuluka kwa vitamini D m'thupi. ”

"Makatekisimu amathandizanso kuteteza maselo omanga mafupa m'thupi, pamene flavonoids ali ndi zinthu zofanana ndi estrogen zomwe zimathandiza kuti mafupa asawonongeke," akuwonjezera Yu.

Yu akulangiza kuti kuti mupindule bwino, mutha kumwa tiyi wakuda kapena wobiriwira, chifukwa iyi ndi mitundu ya tiyi yomwe yakhala ikufufuzidwa m'maphunziro ambiri okhudza thanzi la tiyi ndi mafupa, kufotokoza kuti zilibe kanthu ngati tiyi ndi kutenthedwa kapena kuzizira.

Tiyenera kukumbukira kuti "tiyi ndi wabwino kwambiri pakugwira ntchito zina zambiri za thupi, kupatula thanzi la mafupa, ndi msinkhu, chifukwa amathandizira mtima wathanzi, maganizo, kuika maganizo ndi kumapangitsa kuti azikhala ndi maganizo chifukwa ali ndi flavanols wambiri, zomwe zimathandiza kuti achepetse cholesterol ya m’maproteni,” akutero Yu.” Low-density lipoprotein cholesterol, wotchedwanso cholesterol choipa.

mtima ndi ubongo

Kumbali yake, katswiri wa kadyedwe kake Neva Cochran akuti kumwa tiyi kumachepetsa chiopsezo cha matenda a mtima, ndipo anafotokoza kuti "makatechins omwe ali mu tiyi amathandizanso kuteteza thupi ku tizilombo toyambitsa matenda, zomwe zimapindulitsa thupi lonse komanso ubongo, kuphatikizapo bwino. kukumbukira ndi kukhazikika. ".

Cochran adanenanso kuti nkhani yomwe idasindikizidwa mu Journal of Phytomedicine idatchula zomwe zapezedwa kuchokera ku maphunziro 21 osiyana pa tiyi wobiriwira, ikunena kuti kupezeka kwa caffeine ndi L-theanine, amino acid wokhudzana ndi bata ndi chidwi, limodzi ndi makatekini, zimapangitsa tiyi kukhala wamkulu. zakumwa zolimbikitsa thanzi laubongo.

Kuchuluka koyenera patsiku

Kawirikawiri, kafukufuku wokhudzana ndi thanzi la mafupa asonyeza kuti kapu imodzi kapena inayi ya tiyi patsiku ndi yokwanira, Yu akuti, koma ziyenera kukumbukiridwa kuti kumwa tiyi ndi gawo limodzi chabe la mafupa athanzi.

"Pali zakudya zina zambiri zomwe zili zofunika kwambiri pa thanzi la mafupa, ndipo zimaphatikizapo calcium, vitamini D, magnesium ndi vitamini K, kungotchula zochepa," Yu akuwonjezera.

"Ndikofunikira kuti munthu ayesetse kudya zakudya zopatsa thanzi zomwe zimaphatikizapo zakudya zosiyanasiyana komanso magulu a zakudya kuti apeze zakudya zokwanira zothandizira mafupa," adatero.