Elizabeth Bailey
Azimayi ayenera kudya zakudya zambiri zamkaka, makamaka panthawi yosiya kusamba, chifukwa ndi zabwino kwambiri kwa mafupa, zimanenedwa nthawi zonse. Komabe, kafukufuku yemwe adachitika mu Meyi 2020 adapeza kuti mkaka ulibe chitetezo pamafupa, makamaka panthawi ino yamoyo.
Zamkaka pa nthawi yosiya kusamba: Kuchulukana kwa mafupa kumachepa
Zakudya zamkaka nthawi zonse zimatchulidwa kuti ndizopatsa zakudya zabwino kwambiri. Pamagulu onse a zakudya, akuti amakhala ndi zotsatira zabwino kwambiri pa thanzi la mafupa. Kulikonse kumene mukuyang'ana, mkaka ndi chitsimikizo cha mafupa athanzi mpaka ukalamba.
Taylor C. Wallace ndi anzake a ku yunivesite ya George Mason ku Fairfax, Virginia, tsopano asonyeza kuti kumwa mkaka sikungapereke ubwino uliwonse wa thanzi la mafupa, makamaka panthawi ya kusamba. Chifukwa kuchuluka kwa mafupa kunachepa mwa omwe adachita nawo kafukufukuyu - kaya amadya mkaka kapena ayi.
Panthawi yosiya kusamba, amayi ayenera kudya mkaka wambiri
Nthawi zonse amanenedwa kuti muyenera kudya mkaka wambiri pa nthawi yosiya kusamba. Kupatula apo, mufunika kashiamu wambiri kuti muteteze mafupa anu ku matenda osteoporosis (mafupa a brittle). Ndipo popeza kuti palibe chakudya chomwe chili ndi kashiamu wochuluka ngati mkaka, amayi osiya kusamba ayenera kuchigwiritsa ntchito nthawi zonse.
Mwachitsanzo, bungwe la Federal Center for Nutrition (BZfE), mwachitsanzo, malo opangira luso ndi kulumikizana pankhani zazakudya ku Germany, yalemba m'nkhani yake Mkaka: Imwani wathanzi:
"Zofunika tsiku ndi tsiku (NB ZDG: calcium) kwa munthu wamkulu (1000 mg) zitha kukwaniritsidwa, mwachitsanzo, ndi mkaka wa ½ lita ndi magawo awiri a Gouda (60 g). Calcium ndi yofunika kuti mafupa azikhala olimba ndipo motero amathandiza kuti mafupa asapunduke akakalamba (kupewa kufooketsa mafupa.”
Ndipo mu Nutrition in Focus (buku lazamalonda la BZfE la alangizi) mutha kuwerenga m'nkhani yakuti The Women's Menopause kuti mumayenera kudya magawo atatu a mkaka ndi mkaka tsiku lililonse kuti mukhale ndi calcium yofunikira kwambiri mafupa. Magawo atatu amatanthauza 1 galasi la mkaka, 1 chikho cha yogati, ndi chidutswa chimodzi cha tchizi.
Komabe, malinga ndi kafukufuku wa Meyi 2020, malingaliro awa amawonjezera chiopsezo cha khansa ya m'mawere. Angapatsenso amayi malingaliro olakwika a chitetezo, kukhulupirira kuti mkaka wabwino umateteza mafupa awo ku osteoporosis ndi fractures, zomwe kafukufuku wa Taylor C. Wallace adapeza kuti sizinali choncho.
Zakudya za mkaka sizingateteze ku matenda osteoporosis
Ntchitoyi idasindikizidwa mu Julayi 2020 m'magazini yaukadaulo ya Menopause ndipo, kutengera zomwe zachokera ku Study of Women's Health Across the Nation (SWAN), zidawonetsa kuti kumwa mkaka panthawi yosiya kusamba, mwachitsanzo, pomwe kuchepa kwa mafupa kumathamanga kwambiri. palibe phindu lililonse.
Asayansi ozungulira Wallace adawunika momwe amadyera mkaka akamasiya kusamba pamafupa a khosi lachikazi ndi mafupa a msana. Ndizoonadi panthawi ya kusintha kwa thupi kuti amayi ndi omwe amadwala kwambiri matenda osteoporosis.
Zotsatira zake zinali zodetsa nkhawa kwambiri: m'gawo lino la moyo, mkaka sungathe kuletsa kuwonongeka kwa mafupa kapena kufooketsa mafupa ndipo motero sizingateteze kusweka kwa mafupa.
Inde, poyesa phunziroli, zaka, kutalika, kulemera, kusuta fodya, mlingo wa masewera olimbitsa thupi, kudya kwa kalori tsiku ndi tsiku, kumwa mowa, kudya kwa calcium, ndi zina zotero.
Si mkaka umene umateteza ku matenda a osteoporosis, koma moyo wonse
Choncho, musadalire mankhwala a mkaka ngati mukufuna kuteteza mafupa anu pa nthawi ya kusintha kwa thupi. Ndi bwino kudalira zakudya zonse zomwe zili ndi zinthu zofunika kwambiri, zakudya zowonjezera zomwe zasankhidwa mwapadera, komanso kuchita masewera olimbitsa thupi momwe mungathere - kuphatikiza izi:
- Kuphunzitsa mphamvu (minofu yotukuka bwino imateteza mafupa ndi mafupa),
- Kuyenda, kukwera maulendo, kapena kuthamanga (kulimbitsa mafupa komanso dongosolo la mtima) ndi
- Yoga kapena Tai Chi kuti mukhale ndi malingaliro otetezeka, omwe okhawo amathandizira kupewa kugwa ndipo motero amachepetsa chiopsezo cha fractures.
