Mafupa anu amafuna zakudya zenizeni kuti akhalebe olimba ndi wathanzi. Calcium ndi vitamini D ndizo zazikulu zomwe ndikuganiza kuti anthu ambiri amazindikira, koma magnesium, mapuloteni, omega-3 fatty acids ndi mavitamini A, C, ndi K ndi ofunikira kuwonetsetsa thanzi.
Nazi zakudya zisanu ndi ziwiri zomwe zingakupatseni zakudya zamtunduwu zomwe zimaphatikizapo zakudya zolimbitsa thupi. Ndapezanso maphikidwe okoma ndi owathanzi ndi malangizo okonzekera zakudya izi.
1 - malalanje ndi juisi a orange
Malambo ali ndi vitamini C wambiri, omwe amafunika kuti apangidwe ndi collagen ndipo amathandiza kuti mafupa akhale ndi thanzi labwino. Malanje amakhalanso ndi vitamini A, omwe ndi ofunikira kukula kwa chigoba ndi kusiyana kwa maselo.
Cholinga: Sankhani madzi a lalanje omwe ali ndi calcium, yomwe imathandizanso kuti mafupa akhale abwino.
2 - Mkaka
Mkaka ndi kasupe wabwino kwambiri wa calcium, zomwe zimathandiza kuti mafupa anu akhale olimba. Ndipotu, chikho chimodzi cha mkaka chimakupatsani pafupifupi gawo limodzi mwa magawo atatu a zofunikira zanu za tsiku ndi tsiku. Mkaka umatetezedwa ndi vitamini D, kuti thupi lanu lizikhala ndi calcium, komanso vitamini A ena.
Zosangalatsa: sankhani mkaka wotsika kapena wosakhala ndi mafuta ngati mukuyang'ana kuti muchepetse pa makilogalamu.
Zimene Mukuyenera Kudziwa Zokhudza Mkaka
- Mkaka Wobiriwira Si Mkaka Wosatetezeka
- Mkaka ndi Chakudya Cha Mwana Wanu
- Kodi Mkaka Uli ndi Thandizo Labwino?
3 - Chard Swiss
Swiss chard ndizowonjezera bwino. Ali ndi mchere wambiri, kuphatikizapo calcium ndi magnesium, komanso amavitamini A ndi C, omwe ndi abwino kwa mafupa anu. Swiss chard imakhalanso ndi mchere wambiri komanso yotsika kwambiri, choncho ndi yabwino kwambiri pa zakudya zonse.
Ndondomeko yoyendetsa : funsani Swiss chard yanu mu mafuta a azitona abwino komanso abwino a vinyo wosasa. Pamwamba ndi mchere pang'ono, tsabola, ndi nutmeg - zophweka kwambiri.
Zakudya Zokongola Zakudya Zokongola za Swiss
4 - Tchizi ta Parmesan
Mtedza wa Parmesan uli wodzaza ndi calcium - supuni imodzi ya tchizi ya Parmesan yomwe ili ndi 63 milligrams, yomwe ili ndi kashiamu wambiri mu chakudya chochepa. Parmesan tchizi ndizomwe zimapanga mapuloteni, ndipo ali ndi vitamini A. Mafutawo si oipa kapena kuti supuni imodzi imakhala ndi makilogalamu 21 okha.
Zosangalatsa: Gulani tchizi ta Parmesan kuchokera ku tchizi ta golosi (tulukani zinthu zowonongeka) ndi kabati kapena kuziwaza kunyumba.
Maphikidwe ndi Tchizi cha Parmesan
- Oven-Baked Cheese Crisps
- Chikuku Parmesan
- Skillet Chicken Divan
5 - Rhubarb
Rhubarb imakhala ndi calcium - chikho chimodzi cha rhubarb yophika chiri ndi pafupifupi 350 milligrams ya calcium. Ndicho chitsime chabwino cha mavitamini A ndi C. Rhubarb ndizochepa, koma nthawi zambiri zimaphika ndi shuga zomwe zimapanga makilogalamu owonjezera.
Ndondomeko yoyenera: kuphika rhubarb yanu yoyamba ndikuwonjezera shuga - simudzasowa shuga wambiri.
6 - nkhuyu
Mafini ali ndi mchere ndi mavitamini omwe ali ofunikira kuti akhale ndi thanzi labwino. Chikho chimodzi cha nkhuyu zowonongeka chili ndi mamiligalamu pafupifupi 180 a calcium, mavitamini C ndi vitamini K. Nkhuyu zimakhala zochepa kwambiri ndipo zimakhala zabwino kwambiri, choncho zimadya bwino - nkhuyu zingapo zingakupezeni 24 milligrams ya calcium.
Ndondomeko: yang'anani nkhuyu zatsopano monga chotupitsa koma muzidya nthawi yomweyo - sizikhala motalika.
7 - sipinachi
Sipinachi ndi gwero labwino kwambiri la pafupifupi zakudya zonse zomwe zomera zingapereke. Sipinachi ndi yabwino kwa mafupa anu chifukwa ali ndi calcium yambiri ndi ma vitamini A, C ndi K. Ndi zokoma, zogwiritsira ntchito komanso zochepa kwambiri kotero zimayenera kukhala gawo la zakudya zonse.
Ndondomeko: Gwiritsani ntchito masamba a sipinachi m'masangweji anu komanso saladi yanu m'malo mwa letesi la madzi oundana .
Maphikidwe a Sipinachi abwino
8 - Makhalidwe
Mankhwalawa amakhala ndi kashiamu pang'ono ndi vitamini K, koma chomwe chimapangitsa iwo kukhala abwino kwa mafupa anu ndi magnesiamu ndi mchere wina omwe amapereka, kuphatikizapo mapuloteni omwe ali ndi thanzi labwino.
Zosangalatsa: Pangani PB & Js ndi batala ya cashew mmalo mwa kirimba batala.
9 - Zipatso za Kiwi
Chipatso cha Kiwi ndibwino kwa mafupa anu chifukwa ali ndi vitamini C, ndipo ali ndi magnesium. Zipatso za Kiwi zimaphatikizapo kashiamu ndi mavitamini A ndi K kuti muzidya chakudya cha tsiku ndi tsiku. Iwo amakhalanso okoma mokoma popanda kukhala okwera mu makilogalamu.
Zosangalatsa: onjezerani chipatso cha kiwi chosakaniza kuti mugwiritse ntchito yogurt.
10 - Salimoni
Salimoni ali ndi vitamini D wambiri ndi mafuta omega-3 omwe amachititsa mafupa anu kukhala amphamvu komanso okhutira, ndipo amakhalanso ndi mapuloteni abwino kwambiri. Ngakhale kuti ndi olemera mu mafuta abwino, salimoni sali olemera kwambiri.
Zosangalatsa: sungani nsomba zam'chitini pamanja kuti mupange masangweji ndi saladi mwamsanga. Bonasi ngati muli ndi nsomba ndi mafupa chifukwa zimadya kalsiamu.
Njira Zabwino Zotumikira Salmon
11 - Soy Mkaka
Mkaka wa Soy (ndi soya wamba) ndi gwero la mapuloteni athunthu ndi omega-3 fatty acids. Mkaka wa mazira umakhala wolimba kwambiri ndi calcium ndi vitamini D, zomwe zimapangitsa kuti mafupa ako akhale abwino kwambiri.
Ndondomeko: amasangalala ndi mkaka wa soya wokometsetsa koma samalani chifukwa cha zowonjezera za shuga - yang'anani mitundu yowala.
12 - Mbewu za Mzungu
Nkhumba za mzungu zimakhala ndi calcium ndi mapuloteni, koma ndizo zothandiza kwambiri za magnesium ndi omega-3 fatty acids. Amakhalanso ndi mitsempha yapamwamba kwambiri, motero amapanga chakudya chokoma kapena kuwonjezera saladi.
Ndondomeko: Gulani mbewu za dzungu zomwe zasungidwa kale - zimakhala zosavuta kudya.
13 - Msuzi wa phwetekere
Madzi a phwetekere ali ndi mavitamini ambiri komanso amchere, kuphatikizapo magnesiamu ndi mavitamini A ndi C. Ilinso ndi calcium ndi vitamini K pang'ono. Tomato watsopano ndi abwino, ndithudi, koma madzi a phwetekere amatha kudya zakudya zonse.
Zosangalatsa: Fufuzani madzi a tomato otsika kwambiri mukamagula.
14 - zokoma tsabola
Tsabola wofiira ndi abwino kwa mafupa anu chifukwa ali ndi mavitamini C ndi A. Amakhalanso ndi vitamini K. Amakhala abwino kwa zakudya zambiri chifukwa ali ndi zakudya zambiri komanso amapezeka mavitamini a B .
Zosangalatsa: Yesani tsabola wachikasu ndi lalanje pamtundu wosiyanasiyana.
Zakudya Zabwino Zogwirizana Ndi Tsabola
15 - Kale
Kale ndi cruciferous masamba omwe amachitira kolifulawa ndi broccoli. Ndi imodzi mwa zakudya zimenezo zomwe zili ndi pafupifupi vitamini ndi mineral iliyonse yomwe mungatchule. Kale ndi bwino mafupa anu chifukwa ali ndi calcium, ndipo ma vitamini A, C, ndi K.
Zosangalatsa: yesani mwana kale ngati saladi - ndizowona pang'ono kuposa kale kale.
16 - Collards
Mofanana ndi masamba ambiri, timagulu timene timakhala ndi mavitamini ndi mchere. Collards ndipamwamba kwambiri mu calcium, kuphatikizapo ali ndi magnesium ambiri. Amakhalanso ndi mavitamini K ndi A, ndipo amapereka vitamin C..
Zosangalatsa : collards angagwiritsidwe ntchito mmalo mwa sipinachi kapena kale mu maphikidwe ambiri.
17 - Zipatso za Brussels
Ndikukhulupirira kuti ziphuphu za Brussels siziyamikiridwa monga momwe ziyenera kukhalira, zomwe ndizochititsa manyazi chifukwa zimakhala zathanzi. Zipatso za Brussels zili ndi calcium, magnesium, ndi mavitamini A, C, ndi K.
Ndondomeko yoyamba: idayika yaiwisi ya Brussels ndi kuigwiritsa ntchito m'malo mwa kabichi mu saladi ndi nsomba.
Zotsatira Zathanzi Ndi Zipatso za Brussels
18 - Nkhono za Brazil
Mitsuko ya Brazil ndi gwero la calcium ndi mapuloteni abwino, koma ali ndi mphamvu yabwino kwambiri ya magnesium. Amakhalanso okwera mchere ena omwe angakhale abwino kwa mafupa anu. Iwo ali olemera kwambiri mu makilogalamu - imodzi yokhala mtedza wa sikisi ili pafupi makilogalamu 200.
Ndondomeko: idyani mtedza wa Brazil wokhala ndi apulo kapena peyala wathanzi labwino la masana.
19 - Molasses
Molasses sizinthu zokha zomwe mungadye chifukwa zimakhala ndi makilogalamu akulu, koma supuni ya molasses ndi gwero la calcium komanso yabwino kwambiri ya magnesium. Kotero mpaka momwe zingakhalire zotsekemera zimapita, chisangalalo chingakhale chisankho changwiro.
Zosangalatsa: yesetsani kuchepetsa m'malo mwa shuga wamba.
20 - Walnuts
Walnuts ndi kasupe wabwino wa calcium, mapuloteni, ndi magnesium.Inso ndi gwero la omega-3 ofunika kwambiri mafuta acids. Mofanana ndi mtedza wonse, iwo amakhala olemera kwambiri mu makilogalamu, koma amakhala okondwa kwambiri kuti adye pang'ono mchere wa walnuts masana angakulowereni mpaka madzulo.
Zosangalatsa: sungani walnuts mu firiji, kapena firiji, kuteteza mafuta mu mtedza.
Maphikidwe Ndi Walnuts
- Banana, Buluu, ndi Walnut Wololedwa Mkate
- Mapuloteni a Walnuts pa Ubongo Wanu ndi Moyo Wanu
- 5 Njira Zokoma Zotumikira Walnuts
21 - Tchizi la Cheddar
Tchizi ndizomwe zimakhala ndi kasupe komanso mapuloteni, koma ndi mafuta komanso calories kotero muyenera kuyang'ana kukula kwake. Gawo limodzi la cheddar tchizi lili ndi mamiligalamu 200 a calcium. Ali ndi vitamini A ndi vitamini imodzi.
Zosangalatsa: Chimodzi cha cheddar tchizi ndi kukula kwa ma dominoes awiri.
22 - Beet Amadyetsa
Beet zofiira ndi zokoma ndi zabwino kwa inu, koma mudadziwa kuti mutha kudya masamba? Beet amadyera kwambiri mavitamini ndi minerals. Ali ndi calcium komanso magnesium, komanso ali ndi mavitamini A ndi C ambiri, choncho ali ndi mwayi wapadera wathanzi.
Ndondomeko yoyenera: kugula beets atsopano m'malo ozizira kapena zamzitini - sungani masamba ndi kuwasamalira ngati mbale.
23 - Yogurt
Yogurt imakhala ndi calcium komanso mapuloteni. Ndipotu, chikho chimodzi cha yogurt chokhala ndi yogriamu pafupifupi 450 ndi oposa 12 gm ya mapuloteni. Mkaka umapezeka m'matundumitundu osiyanasiyana kotero yang'anirani mankhwala omwe ali olemera kwambiri kuchokera ku shuga.
Zosangalatsa: Chitani yogagasi wamba kapena wachigiriki omwe muli ndi pecans, zipatso, ndi uchi.
24 - Katsitsumzukwa
Katsitsumzukwa kakhala ndi calcium ndipo ndipamwamba kwambiri mu magnesium. Ndicho chitsimikizo chabwino kwambiri cha mavitamini A, K ndi C. Ndicho chitsime chabwino cha mapuloteni otsika ndipo ndi ochepa kwambiri. Ndipotu, chikho chimodzi cha katsitsumzu kophika kakhala ndi makilogalamu pafupifupi 40.
Zosangalatsa: sankhani mikondo ing'onoing'ono chifukwa ali ndi mikondo yachikulire yakale kwambiri.
Zakudya Zokometsera Katsitsumzu
25 - Artichokes
Artichokes ali ndi calcium, koma ali ndi magnesium yochuluka. Amakhalanso ndi magwero abwino kwambiri a vitamini C. Artichokes amakhalanso ndi mitsempha yambiri komanso yotsika kwambiri, choncho amatha kudya zakudya zambiri.
Ndondomekoyi: sungani zitsamba zamagetsi pa dzanja ndikuziwonjezera pa supu kapena masupu.
Zotsatira
American Academy of Orthopedic Surgeons. "Calcium, Nutrition, ndi Health Health." http://orthoinfo.aaos.org/topic.cfm?topic=A00317.
Dipatimenti ya Ulimi ya United States ya Kafukufuku Wachikhalidwe, National Nutrient Database ya Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.