Abaningi bakholelwa ukuthi akudingekile ukuthi ukudla nokuphuka kwamathambo kungashintsha - ngoba isilinganiso esinjalo sibonakala ekuboneni kuqala akuhlobene kakhulu nenkinga enkulu. Kodwa-ke, ukudla ku-fractures okusiza umuntu acebise umzimba ngezinto ezibalulekile futhi akhuthaze ukuphulukiswa okusheshayo kwendawo yenkinga.
Ukudla okunamafutha: uhlu oluphakanyisiwe
Ukuze ukondle kahle ama-fractures of bones, kubalulekile ukuqonda ukuthi yiziphi izakhi ezidingekayo emathanjeni ethu. Lolu hlu lubandakanya izinto ezilandelayo: ama-manganese, i-zinc, i-phosphorus, i-calcium, i-magnesium, amavithamini B6, B9, B12, C, D, K. Kungani? Zonke lezi zakhi zisiza ngandlela-thile ukuhlanganisa i-calcium namaprotheni - lezozitini lapho umzimba uzokwakha izicubu zethambo. Ngalesi sisekelo, ukudla okuphuka kufanele kube kanje:
- Ukukhiqiza i-calcium : i-sardine, i-saumoni, iklabishi, ama-alimondi, ubisi, imikhiqizo yobisi, isisame, isipinashi.
- Ukukhiqizwa kwe-magnesium : ubhanana, imikhiqizo yobisi, ama-alimondi namanye amantongomane, amagciwane okukolweni, imifino eluhlaza, i-carp, imfucumfucu, i-halibut, i-carp, i-shrimp, i-halibut, i-sea bass, i-herring, i-mackerel, i-cod, isinkwa esinamafutha.
- Ukuthola i-vitamin D : amafutha wezinhlanzi njenge-additive, izinhlanzi ezinamafutha.
- I-zinc : izinhlanzi zasolwandle nezinhlanzi zasolwandle, imbewu yamathambo, ama-legumes, amakhowe, ama-oat kanye nama-groat-groat, ama-walnuts.
- Ukukhiqiza i-phosphorus : i-caviar yezinhlanzi ze-sturgeon, i-oat kanye ne-groat groats, inyama yenkomo, ushizi, ubhontshisi, i-yolk yolk, ama-walnuts.
- Ukuze uthole amavithamini B6, B9, B12 : imbiliso ye-brewer, isibindi sesibindi, ubhanana, ubhontshisi, imifino enamagatsha, i-Brussels kanye neklabishi, i-beet, i-citrus, i-sardine, i-mackerel, amaqanda.
- Ukuthola vitamin K : imikhiqizo yobisi omuncu.
Kulesi simo, ukudla ngemuva kokuphuka kufanele kucebe amaprotheni - inyama, inhlanzi nezinkukhu, okumele kuhlanganiswe nemifino kanye namakhambi ukuze kuthuthukiswe ukugaya. Okukhulu kakhulu ukulayisha umzimba akufanelekile, okwanele kuphela ama-servings angu-1-2 ngosuku. Ungakhohlwa nge-cottage shizi - kungcono
Ukudla okunamathambo okwephukile: uhlu lwamagama
Ukuze uqinisekise ukuthi ukudla okunomsoco okwephutha, imilenze (amathanga, izandla, njll) inikeze imiphumela, udinga ukukhipha imikhiqizo ethile:
- utshwala;
- itiye, ikhofi;
- amaswidi;
- ukudla okunamafutha.
Le mikhiqizo iphazamisa ukumunwa kwe-calcium, futhi ngesikhathi sokuphuka kufanele ikhunjulwe ekudleni. Yile ndlela oyokwazi ngayo ukuphola esikhathini esifushane kakhulu futhi ubuyele empilweni evamile.