Mavitamini mafupa: mwachidule, maonekedwe, mtundu ndi ndemanga

Biologically yogwira m'gulu zakudya ndi chinsinsi mafupa olimba. Normal ntchito kwa zinthu chigoba dongosolo zimadalira kashiamu kuti si chosakanikirana ndi thupi lopanda kuchuluka koyenera vitamini D3. Kolajeni, vitamini E ndi wofunika kwa zida mitsempha. mavitamini onsewa fupa akhoza kuwapeza mwina kugwiritsira maofesi vitamini mankhwala kapena pamodzi ndi chakudya.

Kuyambira zinthu zoyenera zakudya m'thupi, makamaka ana zimadalira kukula ndi chitukuko cha nyumba fupa la thupi. Fractures ndi matenda osiyanasiyana kuthandiza zinthu biologically yogwira. Kukhoza splicing zinthu zowonongeka za mafupa anthu sizingatheke popanda kukhalapo mavitamini ndi mchere m'thupi.

The yogwira zosakaniza mafupa amphamvu

Kwake mafupa anthu zimadalira pamaso pa calcium, amene nawonso amakhudza kukula kwa nyumba fupa. N'chopanda ungathe kuti kufooka kwa mafupa - matenda amene mafupa kukhala n'kakang'ono chifukwa chakuti chamoyo amadya kashiamu kwa iwo. njira Pathological bwanji makamaka msana, kotero otaya mankhwala ayenera kukhala tcheru kwambiri, kapena m'tsogolo kulimbana ndi zosiyanasiyana matenda ndi matenda.

Ngakhale kuti mchere ili ndi thupi kwambiri, kuposa 80% si odzipereka popanda magnesium, phosphorous, D3 ndi K2. Komabe, mafupa amphamvu kuti mutenge ndalama yaikulu kashiamu ndi mavitamini kutchulidwa mafupa. Mu mlingo waukulu kwambiri, zinthu izi osati zothandiza, komanso ingawononge: chifukwa mapangidwe mipukutuyi mu mitsempha, zotupa kapena zikwapu.

The overabundance wa vitamini D3 ndi calcium mu thupi inathetsedwa ndi vitamini K2, amene amasonkhana iwo ndendende mu dongosolo chigoba. Komanso, utisambitsa ziwiya magazi amene anapeza zotsala biologically zinthu yogwira, pofuna njira pathological mu thupi.

Kodi chimayambitsa kupanda yogwira?

Pakumva zimene vitamini n'kofunika mafupa, muyenera kuganizira zotsatira za kusowa kwa izo.

Akusowa zakudya izi zingathe kudzetsa:

• Ascorbic asidi, kapena Vitamini C. Chotsogolera kusiya kukula kwa chichereŵechereŵe ndi fupa maselo, yomwe INGATHE kuyambitsa porosity ndi softness a dongosolo chigoba.
• Retinol. Yafupika mafupa, amene kumawonjezera kwambiri chiopsezo kuwonongeka.
• Calciferol. Mavitamini kwa mafupa, kuphatikizapo vitamini D, ndi kusowa awo zingachititse kupatulira mafupa chifukwa blockage kashiamu kuchuluka mu minofu.

Amene vitamini chofunika mafupa mu fractures ndi mmene kuwaletsa

Pewani fractures kumathandiza kuti mavitamini A m'thupi. Kupanda retinol zingachititse kuti kuchepa mu mafupa, fupa kupatulira makoma ndi fragility awo. Chimodzi mwa zizindikiro za fractures ndi losowa vitamini A, motero, kuchepekedwa akhoza chimodzi mwa zifukwa zimene pathologies amenewa.

Kuonongeka zinthu lama fuyusi bwino Mafupa, anapereka thupi mlingo woyenerera wa mavitamini amenewa amalandira fupa monga methylsulfonylmethane, yemwe ali mmodzi wa mitundu ya sulfure. mchitidwe Izi zimathandiza kuti abwezeretse ndi chichereŵechereŵe. Komanso, kutenga vitamini imeneyi kukula fupa.

M'nthawi ya wovulala machiritso bwino kutenga mavitamini kwa mafupa, munali selenium ndi manganese. mpweya Last osabwereranso kumeneko mpaka zitanyowetsa kapangidwe fupa, amene bwino njira kagayidwe kachakudya ndi Iyamba kuchira. Popanda pamaso pa sulfure wa selenium si anapatsa nyumba ya cartilaginous, motero popanda kuchuluka ofunikira mankhwala kuonongeka Mitsemphayi ichi kapena fractures atachuluka kovuta.

Zinthu zofunika chichereŵechereŵe ndi mitsempha

Kolajeni - ndi imodzi ya mavitamini zofunika kwambiri, zotsatira za zomwe cholinga chake ndicho kukhala umoyo wa chichereŵechereŵe ndi Mitsemphayi. Chondroitin - chinthu chimene m'gulu maziko a chichereŵechereŵe minofu. Imathandiza kuti kulimbitsa mafupa, Mitsemphayi ndi tendons. Iwo amachita ntchito zofanana ndipo Glucosamine.

Pakuti zimfundo ndi Mitsemphayi muyenera popanga mfundo zotsatirazi:

• Vitamini E. Ndi kumalimbitsa mitsempha chifukwa olimba a lipids selo nembanemba, kusintha olowa kuyenda.
• Vitamini C amalimbikitsa kolajeni yopanga ndiponso kupewa chiwonongeko cha chichereŵechereŵe.
• Vitamini PP. Bwino olowa kuyenda.

Mavitamini mafupa ndi zotsatira zosiyana pa kapangidwe ndi zimakhala za thupi, choncho zinthu zofunika mtima kwawo ndi kusintha pambuyo fractures, sangathe kwathunthu buluzi chichereŵechereŵe.

Vitamini maofesi amaikidwa ndi katswiri ndikatha kumfunsafunsa zonse za thupi. kusintha zakudya amadziwikanso mgwirizano ndi dokotala.

Magnesium, phosphorous, mavitamini A ndiponso D

Gulu kutchulidwa mavitamini amalimbikitsa mayamwidwe kashiamu mu thupi. Phosphorus, magnesium, vitamini A ndi D kusintha mayamwidwe ake mu intestine ndi kukhala bwino mchere mu fupa kolajeni ulusi.

vitamini C

ascorbic asidi ndi zimachitika m'gulu la mavitamini zofunika mafupa, chifukwa chakuti imapititsa mapangidwe kolajeni. Yotsirizira ndi amachita monga asing'anga wambirimbiri salt mchere, komanso zimatenga ndi kumafeŵetsa mafupa pa amadza.

mavitamini B

Mndandanda wa mtundu wa vitamini kukula fupa kodi chofunika kwambiri, anatchula B1, B2, B6, koyenera kuti kugwira ntchito kwa wamanjenje dongosolo, B5, B12, udindo kugwira ntchito hematopoietic.

Akusowa zinthu izi zingachititse kuti kuchepa tilinazo minofu fupa kuti impairs nzeru zikhumbo mitsempha mutu ubongo. Mavitamini kwa m'thupi ayenera kupanga zipangizo amphamvu magazi ziziyenda ntchito zawo.

zamkuwa

Education anthu kwambiri imathetsa ndi ufulu ankafuna kusintha zinthu mopitirira deta zitsulo. Komanso, mkuwa limakhudza zoteteza pa chichereŵechereŵe.

Amapezeka mu zakudya monga masamba ndi nyemba, mkate, mtedza, nsomba, chocolate.

selenium

Iwo amathandiza chitetezo cha m'thupi, olimbitsa zimfundo kuonongeka. Imalimbikitsa mapangidwe chigoba cha articular chichereŵechereŵe.

Opezeka nsomba, impso nyama, nyanja mchere, unrefined mankhwala mbewu.

Polyunsaturated mafuta zidulo

Mmodzi mwa zigawo zikuluzikulu yofunika kwambiri potsata otaya kwambiri m'thupi ndi Omega-3 ndi Omega, 6. Pamene kutukusira kwa dongosolo minofu ndi mafupa, kupweteka mafupa ndi minofu ya awo zotchulidwa monga vitamini mankhwala. Unsaturated mafuta zidulo opindulitsa dongosolo mtima. Omega-3 lalikulu zedi opezeka nsomba, walnuts, flaxseed ndi mafuta canola, mbewu dzungu.

Oyenera kudya bwino

Mu moyo wa minofu fupa pang'ono ndi pang'ono kusinthidwa ndi kubwezeretsedwa. Full pomwe ya kukula chamoyo amapezeka mu zaka zingapo, koma anapanga ndondomeko amatenga zaka zisanu ndi ziwiri kwa khumi. Man - ichi ndi chimene wadya, choncho zikuchokera chakudya ndi zinthu zopezeka mu zinthu zimadalira bwino mavitamini ndi mchere m'thupi.

kudya zakudya zopatsa nthanzi atenge mbali yofunika kwambiri mu zaka makumi awiri a moyo wake, chifukwa pa nthawi imeneyi kukula ndi chitukuko. Mu ukalamba, pakufunika chimodzimodzi zakudya - mu nthawi imeneyi njira zonse regenerative pang'onopang'ono pansi kwambiri, zomwe kumaonjezera ngozi ya fractures.

Kuteteza matenda a mano, kuchira mofulumira minofu fupa , ndi zofunika kusiya kwathunthu kapena kuchepetsa kumwa mankhwala zotsatirazi:

• Shuga, mchere.
• Coffee ndi koloko.
• Maswiti, ophika buledi mankhwala.
• Animal mafuta.

Kukhala umoyo wa thupi, kulimbitsa mafupa ndi mano, patsogolo kugwira ntchito kwa ziwalo ndi kuchepetsa kufala kwa matenda osiyanasiyana ndipo pathologies, muyenera:

• Tengani vitamini kukula fupa.
• Musaononge zakudya zoipa ndi makhalidwe ake.
• Tengani vitamini uyambike fupa.

Chinsinsi thanzi, mafupa ndi zimfundo ndi yake kudya mavitamini ndi mchere koyenera kuti kugwira ntchito zachilendo m'thupi la munthu.

Mavitamini mafupa ndi zimfundo ndi zotsatira zosiyana pa kapangidwe ndi zimakhala za thupi, kotero thunthu anafunika kulimbitsa mafupa ndi kuteteza fractures, sikuti kwathunthu kubwezeretsa Mitsemphayi kapena chichereŵechereŵe. Pachifukwa ichi, maofesi vitamini adzasankhidwa yekha ndi dokotala ndikatha kumfunsafunsa zonse za thupi.