Mapfupa ako anoda mishonga chaiyo kuti arambe akasimba uye ane utano. Calcium uye vitamini D ndiyo mbiri mbiri dzandinofunga kuti vanhu vazhinji vanoziva, asi magnesium, proteine, omega-3 fatty acids uye mavitamini A, C, uye K anokoshawo mune hutano hwepfupa.
Pano pane zvikafu makumi maviri nezviviri zvinokupai izvo zvinokonzerwa nemuviri unokosha kana uchibatanidzwa mukudya kwakakwana. Ndakawanawo mapeji akanaka uye ane utano uye mazano ekugadzirira izvi.
1 - Oranges uye Orange Juice
Maorivhi ane mavitamini C akapfuma, ayo anodiwa kuti collagen dzigadzirwe uye inobatsira kuti utano huve hwakanaka. Marangi ndeyewo unhu hwakanaka hwevhitamini A, iyo inofanirwa kuti hutachiona hukure uye kukusiyanisa.
Pro tip: sarudza juji yemarangi yakasimbiswa ne calcium, iyo inokoshawo kumapfupa ane utano.
2 - Misi
Misi ndiyo yakanakisisa inopa calcium, iyo inobatsira kuti mafupa ako ave akasimba. Kutaura zvazviri, imwe kapu yemukaka inokupa chikamu chimwe chetatu chezvinhu zvako zvezuva nezuva. Mushonga unosimbiswa ne vitamin D, kuti uve nechokwadi chokuti muviri wako unotora calcium, pamwe chete nemamwe vitamini A, zvakare.
Pro tip: sarudza mukaka wakare kana usina-mafuta kana uri kutarisa kuderedza makoriri.
Zvaunoda Kuziva Nezvehuchi
- Mushonga Wakawanda Hauna Kuchengetwa Mushonga
- Misi uye Zvokudya Zvemwana Wako
- Iko Mushonga Unobatsira Dambudziko Here?
3 - Swiss Chard
Swiss chard inongowedzera zvinonwisa. Yakakwirira mumaminerari akawanda, kusanganisira calcium uye magnesium, uye inewo mavitamini A uye C, ayo ose akanaka kumapfupa ako. Swiss chard inowedzerawo mune fiber uye yakaderera mumakorikori, saka yakakwana kune chero nguva yose yekudya.
Pro tip: shandisa Swiss chard yako muine maorivhi eine hutano hwakanaka-mafuta uye dash yewaini yakachena vhiniga. Pamusoro neine munyu muto, pepper, uye nutmeg - yakanyanya nyore.
Healthy Swiss Chard Recipes
4 - Parmesan Cheese
Parmesan cheese izere ne calcium - imwe yepuni yepasti yeParmesan chese ine 63 milligrams, iyo yakawanda yekalmamu mune zvishoma zvezvokudya. Parmesan cheese inobatsirawo puroteni, uye ine vitamin A. Izvozvo hazvina kunaka kana - imwe yepuniki ine 21 makori.
Pro tip: tenga Parmesan cheese kubva kune cheese chikamu chedhorogi (rambai zvinhu zvakagadzirwa mumugodhi) uye gadzira kana kuisasa kumba.
Recipes neParmesan Cheese
- Ovheni-Baked Cheese Crisps
- Chicken Parmesan
- Skillet Chicken Divan
5 - Rhubarb
Rhubarb yakakwirira mu-calcium - imwe kapu ye rhubarb yakabikwa inenge anenge 350 milligrams ye calcium. Ichowo chitubu chakanaka chevhitamisi A uye C. Rhubarb yakaderera mumakirori, asi kazhinji inofanira kubikwa neshuga inowedzera makoriki akawanda.
Pro tip: kubika rhubarb yako yekutanga uye uwedzere shuga gare gare - hauzodi shuga yakawanda saizvozvo.
6 - Maonde
Maonde ane mineral uye mavitamine anokosha kumapfupa emapfupa. Rimwe kapu yemashizha akachekwa ane makirogiramu anoda kusvika 180 e-calcium, uye mavitamini C uye vitamini K. Maonde akaoma ari pasi mumakirori uye akakwirira mune fiber, saka ivo vakanaka pakudya kwenyu - maonde masviki akaoma anogona kukupa 24 milligrams of calcium.
Pro tip: tenga maonde matsva sehomwe asi uidye pakarepo - haaiti nguva refu.
7 - Sipinaki
Sipinachi inobva kune imwe nzvimbo yakanakisisa yemuviri wega wega unogona kupa. Sipinachi yakanaka kune mapfupa ako nokuti yakakwirira mu calcium uye mavitamini A, C uye K. Inonaka uye inonaka, inononoka uye yakaderera mumakirori saka inofanira kuva chikamu chekudya kwevanhu vose.
Pro tip: shandisa masipinashi mashizha pama sandwiches ako uye saradi yako inowanikwa munzvimbo yechando yechando .
Healthy Spinach Recipes
8 - Cashews
Mashese ane zvishoma zve calcium uye vitamini K, asi chii chinoita kuti zvive zvakanaka kumapfupa ako magnesium nezvimwe zvicherwa zvavanopa, pamwe chete nemaprotheni anogadzirwa zvakanaka.
Pro tip: ita PB & Js yako nekothebu bhotende pane peanut butter.
9 - Kiwi Fruit
Chiwi chibereko zvakanaka kumapfupa ako nokuti ane yakakura mu vitamini C, uye ivo vakapfuma mu magnesium. Chiwi chibereko chinowedzerawo calcium nemavithamini A uye K kune kudya kwezuva nezuva. Izvo zvinonakidza uye zvinotapira kunze kwekukwirira mumakori.
Pro tip: Wedzerai kiwi michero yekushandira yogurt.
10 - Sarimoni
Salmoni yakazara mu vitamini D uye omega-3 mafuta acids ayo mapfupa ako anoda kugara akasimba uye ane hutano, uye inopawo purogiramu yakanaka kwazvo. Kunyange zvazvo yakapfuma mumafuta ane utano, salmoni haisi yakakura mumakoriri kana.
Pro tip: chengetai salmon yakakanyiwa pamaoko kuti sandwiches nokukurumidza uye nyore uye salads. Bonus kana iwe salmon nemapfupa nokuti inoshandisa yako calcium kudya.
Nzira Dzakanaka Dzakashandira Sarimoni
11 - Soy Milk
Soy mukaka (uye soy munharaunda) yakanaka yakanaka yeproteine yakakwana uye omega-3 fatty acids. Sake mukaka inowanzosimbiswa ne calcium uye vitamini D, izvo zvinoita kuti zvive nani kumapfupa ako.
Pro tip: inakidzwa nemukaka wakawanda asi chengetedza kuwedzera makoriki kubva kune shuga - tsvaga mhando dzakatsvuka.
12 - Pumpkin Mbeu
Mbeu yepumpkin ine mamwe calcium uye mapuroteni, asi iyo inonyanya kugadzira magnesium uye omega-3 fatty acids. Izvo zvinowedzerawo mune fiber, saka vanoita chikafu chakanaka kana kuwedzera kumashizha.
Pro tip: tenga mbeu dzomupuru dzatove dzakachengeterwa - dzakanyanya nyore kudya.
13 - Tomato Juice
Girasi yamuti yakakwirira mumavhiki akawanda nemaminerari, kusanganisira magnesium uye mavitamini A uye C. Iinewo mamwe calcium uye vitamini K shomanana. Tomate yakachena yakanakawo, asi, asi jirasi inotarisa zvose zvinonaka.
Pro tip: tarisa pasi-sodium tomato juice paunotenga.
14 - Sweet Peppers
Tsvuku tsvuku tsvuku yakanaka kumapfupa ako nokuti ane mavitamini C uye A. Anewo mavitamini K. Akanaka kune vakawanda kudya chero kupi zvayo nokuti vakaderera mumakori uye zvakanaka ma Bvitamini uye fiber .
Pro tip: Edza tsvuku tsvuku nemarangi kune zvishoma.
Healthy Recipes Featuring Sweet Peppers
15 - Kare
Kale is cruciferous yemiti yakabatana neholiflower uye broccoli. Icho chimwe chezvokudya izvozvo zvakapfuma munenge mavitamini nemaminerari ose aunogona kutumidza. Kale yakanaka kumapfupa ako nokuti yakakwirira mu calcium, uye mavitamini A, C, uye K.
Pro tip: edzai vana kare sehodhi yehushizha - ichinyanyisa tsitsi kupfuura yakakura kare.
16 - Collards
Kungofanana nemafuta akawanda, makorlards ane mavitamini uye mineral yakawanda. Collards inonyanya kukwirira mu calcium, pamwe chete iyo inenge yakawanda ye magnesium. Vane huwandu hwakapfuma mu vitamine K uye A, uye vanopa huwandu hwakakwana hwevhitamini C.
Pro tip: collards inogona kushandiswa panzvimbo yepininashi kana kare mune mapoka akawanda.
17 - Burrussels Dzinomera
Ndinonyatsodavira kuti maBrussels anokura haafarirwi sezvaanofanira kuva, izvo zvinonyadzisa nekuti zvakakosha. Mbeu dzeBrussels dzakapfuma mu calcium, magnesium, uye mavitamini A, C, uye K.
Pro tip: shred raw yaibuda kuBrussels uye inoshandisa iyo panzvimbo yekate mu saladhi uye inourayiwa.
Healthy Recipe NaBrussels Zvikamu
18 - Brazil Nuts
Mazamu eBrazil ndiwo anonyanya kubudisa khalsium uye mapuroteni, asi iwo anonyanya kukoshesa magesizi. Izvo zvakanyanya mune dzimwe maminera zvinogona kuva zvakanaka kumapfupa ako zvakare. Izvo zvishoma zvishoma mumakoriyori - kushanda kumwe kwemakungu matanhatu kunosvika mazana maviri emakori.
Pro tip: mudye mazamu mashoma muBrazil ne apulo kana peari kuitira masikati masikati.
19 - Molasses
Molasses haisi chinhu chaunogona kudya zvakakura nokuti yakakwirira mumakoriyori, asi hupuni hwemasvoshu ndiyo yakanakisisa inopa calcium uye kunyange zviri nani kubva mumagesium. Saka kusvika kune zvinenge zvichiita zvinotapira, marlasses inogona kuva sarudzo yakakwana.
Pro tip: edza molasses panzvimbo yehuga wega.
20 - Walnuts
Walnuts ndiyo yakanaka ye calcium, protein, uye magnesium.Iyo inopawo maitiro akanaka omega-3 anokosha mafuta akawanda. Kufanana nemiti yose, inenge yakakwirira mumakoriyori, asi ivo vanogutsikana zvokuti kudya zvishoma zviduku zvevnuts masikati zvinogona kukusimudzira kusvikira kudya kwemanheru.
Pro tip: chengetai walnuts mufiriji, kana kunyange firiji, kuchengetedza mafuta mumate.
Recipes With Walnuts
- Banana, Blueberry, uye Walnut Yakaiswa Bread
- Walnuts Recipes For Your Brain and Heart Health
- 5 Nzira Inofadza Yokushumira Walnuts
21 - Cheddar Cheese
Cheese inowanzo inzvimbo yakanaka ye calcium uye mapuroteni, asi inewo yakawanda mumafuta uye makoriyori saka unoda kutarisa kushanda kwako hukuru. Chimwe chiduku che cheddar cheese chine mamiriyoni 200 e calcium. Iinewo mavitamini A uye imwe magesium.
Pro tip: imwechete ye cheddar cheese inenge yakaenzana nemaviri dominoes.
22 - Beet Greens
Zvitsvuku zvitsvuku zvinonaka uye zvakakunakira iwe, asi wakanga uchiziva here kuti iwe unogona kudya miriwo zvakare? Beet miriwo yakakwirira mune mavhithamini akawanda nemaminerari. Izvo zvakanyanya mu calcium uye magnesium, pamwe chete vane mazamu akawanda eA uye C, saka ivo vanosarudza zvakanakisisa nokuda kwehutano hwepafu.
Pro tip: tenga zvitsva zvose zvakasviba panzvimbo yechando kana makedheni - chengetedza miriwo uye ushumire sechidimbu.
23 - Yogurt
Yogurt yakakwirira mu calcium uye mapuroteni. Zvechokwadi, imwe kapu ye yogurt yakasviba inenge mamiriyoni 450 e calcium uye kupfuura 12 gramu eprotini. Yogurt inowanika mune zvakasiyana-siyana zvevhenekera saka tarisa mazvikwata ari akakwirira mumakirori kubva kune shuga yose yakawedzerwa.
Pro tip: mushumire purogiramu yakazara kana yechiGriki nemapecans, mazoro, uye uchi.
24 - Asparagus
Asparagus yakakwirira mu calcium uye yakareba zvikuru mu magnesium. Ihwowo hune huwandu hunobva mavitamini A, K uye C. Ndiwowo nzvimbo yakanaka yeproteinini yakazara uye yakanyanya kwazvo mumakori. Kutaura zvazviri, imwe kapu yechipupuriro yakagadzirwa ine makore anenge 40.
Pro tip: sarudza mapfumo maduku nokuti anonyanya kutakura mapfumo makuru.
Healthy Asparagus Recipes
25 - Artichokes
Artichokes ine mamwe calcium, asi ine yakawanda ye magnesium. Ivewo maitiro akanaka kwazvo evhithamini C. Artichokes zvakare yakakwirira mu fiber uye yakaderera mumakorikori, saka ivo vakakodzera vazhinji pane chero kudya.
Pro tip: chengetai artichokes mumakona uye muwedzere kune soup kana masaga.
Sources
American Academy of Orthopedic Surgeons. "Calcium, Nutrition, uye Bone Health." http://orthoinfo.aaos.org/topic.cfm?topic=A00317.
United States Dhipatimendi Rezvekurima Rezvekutsvakurudza Kwekurima, National Nutrient Database ye Standard Standard Release 28. https://ndb.nal.usda.gov/ndb/search.