ʻO ka manaʻoʻiʻo e haki ka waiū i nā iwi he mea paʻakikī ia no kekahi poʻe e like me ka manaʻo he waiwai nui ka waiū no nā iwi, ʻo ka ʻoiaʻiʻo, ʻo ka ʻai mau o ka waiū e wāwahi i nā iwi, e like me ka mea i hōʻike ʻia e nā hōʻike ʻepekema nui. ʻO kahi laʻana, hōʻike kahi noiʻi nui ma Suedena i kahi loulou ma waena o ka waiū o ka bipi a me ka hoʻonui ʻana o ka maka o nā haki a me ka make. I ke kaʻina o ke aʻo ʻana, ua ʻimi nā ʻepekema i nā ʻano papaʻai o nā wahine ma mua o 60 tausani mau wahine no 20 mau makahiki a ʻoi aku ma mua o 45 tausani kāne no 15 mau makahiki. Manaʻo ʻoe ua hoʻololi ka waiū i nā iwi? He mea ʻole ia pehea - ua pololei nā mea āpau, ma ka ʻaoʻao ʻē aʻe. ʻO ka waiū i ka papaʻai e hoʻemi ana i ka makaʻi o nā iwi haʻi.
ʻO ka ʻoiaʻiʻo, ʻoi aku ka nui o nā wahine i inu i ʻekolu mau aniani o ka waiū i kēlā lā i kēia lā i nā ʻeha. Hoʻohālikelike ʻia i ka stemi i ʻai ma lalo o hoʻokahi aniani o ka waiū i kēlā lā i kēia lā, ʻo ka poʻe i hoʻonui nui i kēia mea inu he 60% ka nui o ka hopena o ka haki o ka pūhaka a me ka 16% ʻoi aku ka nui o ka hōʻeha koʻikoʻi i nā iwi.
Auē, akā ʻaʻole pau kēia pilikia ma laila. ʻO ka poʻe i inu i ka waiū i loaʻa ka nui o ka make o nā kumu āpau (nā wahine - e 15%, nā kāne - e 3%). ʻO ia, ua hoʻololi ʻia i ka huaʻōlelo kaulana "leach ka waiū i ka calcium mai nā iwi" ʻaʻole i nele i ka ʻike olakino a paʻa pono hoʻi.
No ke aha e hoʻonāukiuki ai ka waiū i nā hopena?
Ua ʻike nā kānaka noiʻi he nui nā biomarkers o nā mea inu waiū o ke koʻikoʻi oxidative a me ka mumū i loko o kā lākou koko. Ua ʻōlelo ʻia e nā loea he kiʻekiʻe ke kō i ke kumu ma nā ʻelua o ka waiū - lactose a me galactose. Hoʻohana pinepine ʻia nā lāʻau haʻahaʻa o D-galactose i ka hoʻopaʻa holoholona ʻana i nā ʻōuli o ka ʻelemakule.
Ua hoʻopili ka noiʻi iā D-galactose i ke ola pōkole, ke kaumaha oxidative, ka mumū mau, neurodegeneration, hoʻemi i ka pane pale a me nā loli. ʻO ka mahele i hoʻohana ʻia e loaʻa ai kēia mau hopena i nā holoholona he like ia me hoʻokahi a ʻelua aniani o ka waiū i kēlā me kēia lā e inu ai ke kanaka.
No laila, hiki ke kāpae ʻia ka waiū mai ka helu ʻana i nā huahana e hoʻoikaika ai i nā iwi a me nā hui. Akā inā ʻaʻole hiki i ka waiū ke hoʻokō i kēia hana, he aha ka mea e hana ai? Eia nā meaʻai nui he 10 e kōkua maoli i ka hōʻemi ʻana i ka haʻihaʻi a mālama i kou mau iwi.
1. Tī ʻōmaʻomaʻo
Inā ʻoe e nīnau i kahi loea i nā meaʻai e pono ai ʻoe e ʻai e hoʻoikaika ai i nā iwi a me nā hono, a laila e pili ana kekahi o nā ʻōlelo aʻoaʻo nui i ka tī ʻōmaʻomaʻo.
Ke aʻoʻana o Osteoporosis Mediterranean (Ke Kaiwaenahonua Osteoporosis like) ua hōʻike ʻia he 3 mau kīʻaha kī ʻōmaʻomaʻo i ka lā e hiki ke hōʻemi i ka hopena o nā haki hip ma o 30% i nā wahine a me nā kāne ma luna o 50.
A ua loaʻa i nā kānaka noiʻi ma ke Kulanui o Texas he 500 miligram o polyphenols i ke kī ʻōmaʻomaʻo i hoʻomaikaʻi i ke olakino iwi ma hope o ʻekolu mau mahina a me ka ikaika o nā mākala ma hope o ʻeono mau mahina. Loaʻa kēia hana i ʻehā a ʻeono kīʻaha o ke kī ʻōmaʻomaʻo. Kākoʻo nā hui kī ʻōmaʻomaʻo i ka hana o nā osteoblast (nā hunaola e hana ana i nā iwi) a kāohi i ka hana o nā osteoclasts (nā hunaola e luku i ka iwi iwi).
2. ʻO Prunes
ʻIke ʻia i ka wā menopause, hoʻomaka ka iwi iwi e wāwahi a lilo i lahilahi (pili ia i ka hana ʻana o nā ovaries - kū lākou i ka hana ʻana i ka hormone estrogen). ʻO kēia ke kiko o kahi noiʻi i alakaʻi ʻia e nā ʻepekema mai ke Kulanui Mokuʻāina ʻo Florida.
No 12 mau mahina, ua aʻo ka poʻe loea i ka nui o ka iwi ma 100 mau wahine i ka manawa o ka menopause. ʻAi ka hapalua o lākou i 10 mau plum maloʻo i ka lā. ʻAi nā koena i nā ʻomela maloʻo.
I ka hopena o ka hoʻokolohua, ʻike ka poʻe loea i nā wahine i ʻai i ka prunes ua ʻoi aku ka nui o ka nui o ka mineral o ka iwi i ka iwi kuamoʻo a me nā forearms ma mua o ka poʻe i ʻai i nā ʻōpala maloʻo. Ua hōʻike ʻia nā noiʻi ʻē aʻe e hoʻolohi ana ka prunes i ka nalo ʻana o ka iwi.
3. Nā Grenades
I ka nīnau "He aha nā meaʻai e maikaʻi ai nā iwi a me nā hono?" hiki iā ʻoe ke lohe pinepine i ka pane - "Pomegranate". Mai pīhoihoi - ʻaʻole huikau nā mea loea i kekahi mea. Ma waho aʻe o ka hopena o ka ʻai ʻana o kēia mau hua ʻulaʻula i kahi hopena maikaʻi i ke olakino puʻuwai (aia ke kiko i ka lāʻau punicalagin - hiki iā ia ke hoʻopau i nā radical free), ʻike ʻia ka pomegranate e hoʻolohi i ka deformation o ka cartilage tissue.
Eia hou, hiki i nā pomegerane ke hāʻawi i ke kōkua mai nā hōʻailona menopausal, me ka nalo ʻana o ka iwi. ʻO kahi noi 2004 i paʻi ʻia ma The Journal of Ethnopharmacology i ʻike ʻia ua ʻeha nā ʻiole i hoʻoneʻe ʻia kā lākou mau ovaries i ka nalo ʻana o ka iwi holomua, kahi ʻano maʻamau o ka menopause. Akā ma hope o ʻelua mau pule o ka inu ʻana i ka wai momona pomegranate a me nā hua pomeraite, ua hoʻi ka maʻamau o ka pohō o ka mineral i ka maʻamau.
4. ʻalani
He aha nā meaʻai e hiki ke kōkua i ka hoʻoikaika ʻana i nā iwi? Ma kēia mea, ua hōʻoia maikaʻi nā huaʻai a me nā lau i ka huaora C iā lākou iho. ʻO ka ʻoiaʻiʻo o kona nele i ke kino e alakaʻi ai i ka hoʻonui i ka nāwaliwali o nā iwi - ʻaʻole ia no ka mea ʻole i kapa ʻia ka osteoporosis ʻo "scurvy of iwi."
Ma nā noiʻi holoholona, ua ʻike ʻia ua hānai ʻia nā ʻiole i ka pulp ʻalani i ka ikaika o ka iwi. Hōʻike nā noiʻi ʻē aʻe i nā wahine e ʻai i nā mea hoʻowali wikamina C iʻoi aku ka kiʻekiʻe o ka mineral o ka iwi. ʻAi i nā huaʻai a me nā huaʻai kiʻekiʻe ma ka wikamina C no ke olakino iwi. Koho i nā ʻalani, strawberry, papayas, Brussels sprouts and cauliflower, bele pepa, melon, paina, a me kiwi.
5. Kumina
ʻAʻole ʻoe i manaʻo i kēia, akā ʻo ka mea ʻāla e hoʻohana ʻia ai ʻoe me ka pahū a me ka tī ka waiwai maikaʻi o ka mālama ʻana i ka nui o ka iwi.
I ka makahiki 2008, ua hōʻike ʻia nā noiʻi holoholona i nā ʻano hua caraway e kāohi i ka nalo ʻana o ka iwi iwi a me ka ikaika o ka iwi. E noʻonoʻo wale, ua like kona hopena me ka estrogen!
6. kokoleka
Pili ka iwi iwi i nā pae magnesium. Akā me ka makahiki, hoʻemi ke kiʻekiʻe o ka magnesium i nāʻiʻo iwi. Pono ʻia ka magnesium e ke kino e hoʻohuli i ka wikamina D i kāna ʻano hana a komo i ka calcium.
ʻO ka mea i koi ʻia o ka magnesium i kēlā me kēia lā ʻo 420 milligrams no nā kāne a me 320 milligrams no nā wahine. 100 gram pouli loaʻa i ka kokoleka he 176 milligrams o ka makanekiuma. Koho i nā kokoleka wale nō me kahi ʻike koko o 70% a ʻoi paha. ʻO ke kiʻekiʻena koko, ʻo ka haʻahaʻa o ke kō.
ʻOiaʻiʻo, ʻaʻole wale ka kokoleka i loaʻa ka magnesiuma. ʻO kahi laʻana, ʻo nā pīni a me ka pāhiri he kumu maikaʻi loa ia o ka calcium a me ka magnesium. E aloha ʻoe i kēia pīniʻulaʻula a me ka sup parsley no nā iwi ikaika a olakino hoʻi.
7. ʻO Amaranth
Inā makemake ʻoe i nā meaʻai no ka ulu ʻana o ka iwi, e nānā i ka amaranth, keu hoʻi nā lau, nā cereal, a me nā aila amaranth. Kupaianaha, hiki i nā lau amaranth ke hoʻokūkū no ke poʻo inoa o ka mea kanu momona loa i nā huaora a me nā minelala.
Ma waho aʻe o ka nui o nā protein, amaranth nā peptides e hakakā ikaika i nā radical free. A ʻo ka mea nui loa, loaʻa kēia huahana i ka calcium i loko o kahi ana kaupaona. Manaʻo ʻia nā lau ʻo Amaranth e nā loea he nui e pale pono i ka nalo ʻana o ka iwi o nā minelala e pono ai no kā lākou hana maʻamau.
8. Nā pīni keʻokeʻo
Ke hoʻomau nei i kā mākou papa inoa o nā meaʻai i loaʻa ka calcium no nā iwi, nā pīni keʻokeʻo. He huahana kupaianaha kēia, no ka mea ʻaʻole maikaʻi wale ia no ka hoʻopihapiha ʻana, e like me ka ʻepekema o ke Kulanui o Kaleponi, kōkua ia i ka lilo ʻana o ka paona, akā he kumu waiwai pū kekahi ia o ka kalipuna a me ka magnesium - ʻo ka tandem ke kuleana no nā iwi ikaika a olakino hoʻi. . E hoʻomanaʻo i ka 100 g o kēia huahana he aneane 1/5 o kāu koi calcium i kēlā me kēia lā.
9. Sardinia
Mahalo i kā lākou haku mele hoʻonanea o ka pono, hiki i kēia mau iʻa liʻiliʻi a maʻamau loa ke hoʻokūkū i ke poʻo o kekahi o nā alakaʻi i ka "heihei" no nā meaʻai i loaʻa ka calcium no nā iwi. I mea e hālāwai ai i ka hapakolu o kāu koi o ka calcium i kēlā me kēia lā, pono wale ʻoe e ʻai i nā hoʻopiha sardine he 7-8 waena. He prospect uʻi loa - e noʻonoʻo pono ana i ka ʻoiaʻiʻo he sardines kahi huahana kūpono.
10. Na anoano Sesame
ʻAe, nā ʻanoʻano akahai. A me he mea lā ua kaupalena ʻia kā lākou hana e ka mea hoʻonani o ka pā. Eia nō naʻe, ʻaʻole kēia ka hihia - 100 g o nā ʻanoʻano sesame unpeeled i loaʻa ma kahi o 1,4 g o ka calcium! A ʻaʻole kēia he mea ʻē aʻe a ʻoi iki paha - ka helu o nā kānaka maʻamau. No laila i ka manawa hou e kuke ai ʻoe i kahi sāleta olakino o nā mea kanu ʻōmaʻomaʻo no kou home, mai poina e lawelawe iā ia i ka papa ʻaina me kahi ʻāpana manawaleʻa o "kāhiko" i ke ʻano o nā ʻanoʻano sesame.
ʻAʻole kēia nā meaʻai āpau i maikaʻi no nā iwi. Eia hou, ke hoʻopau nei iā lākou, he mea nui e noʻonoʻo i kekahi mau mea, e like me ka maʻamau o ka inu kope, hoʻemi i ka pae o ka puna. I loko o kēia kumuwaiwai e ʻike ʻoe i kahi papa inoa o nā kumuwaiwai kanu o ka puna a me kahi papa inoa o nā kumu e hoʻopili i kona lawe ʻana.
ታድያ ወተት ለአጥንት ጥንካሬ አይጠቅምም ማለት ነው?
Vip . Flm