Kwa anthu omwe ali ndi nyamakazi

1- Nsomba: yolemera mu omega-3 fatty acids yomwe imalimbana ndi kutupa

2- Broccoli: Ili ndi sulforaphane, yomwe imachepetsa kuchulukira kwa osteoarthritis.

3- Zonunkhira: Kuwonjezera turmeric ndi ginger ku chakudya kumathandiza kuchepetsa kutupa

4- Oats: kuchepetsa kuchuluka kwa mapuloteni a C-reactive, omwe amasonyeza kutupa

5- Madzi a Cherry: Muli anthocyanins omwe amalimbana ndi kutupa

6- Tiyi wobiriwira: wolemera mu polyphenols ndi antioxidants omwe amachepetsa kutupa

7- Mkaka wopanda mafuta ambiri: Ndi gwero lolemera la calcium yolimbitsa mafupa