ọdịnaya
Ahụ ike ọkpụkpụ bụ ntọala nke ọdịmma gị, inwe mmetụta na mbara igwe, ịma mma nke ezé gị na ịmepụta ahụ dị nro. Maka ike nke ọkpụkpụ ọkpụkpụ anyị chọrọ calcium na vitamin D, enweghi ihe ndị a bụ ihe kpatara ihe na-eme na mmepe nke osteoporosis. Kedu ihe ị ga-aṅa ntị na mbụ?
mkpụrụ
Mkpụrụ dị otú ahụ dị ka almọnd na ahụekere, nwekwara ọtụtụ potassium na-egbochi ntọhapụ nke calcium n'ime ahụ yana oke mmiri. Walnuts nwere ihe ndekọ nke omega-3 fatty acids na-enyere ọkpụkpụ aka ịmalite nke ọma.
Sardines na salmon
Salmon na azụ ndị ọzọ bụ isi iyi nke vitamin D, ya mere n'oge oge ọrụ anyanwụ dị ntakịrị, ọ dị mkpa itinye ya na nri gị. Na mgbakwunye, sardines nwere ọtụtụ calcium, na salmon polysaturated fatty acids, nke na-enye aka mee ka ọganihu dị ịrịba ama nke ọkpụkpụ ọkpụkpụ dum.
Mmiri ara
A maara mmiri ara ehi nke ọma dị ka isi iyi doro anya nke calcium na vitamin D ma ọ bụrụ na ahụ gị na-ewere lactose, na-aṅụ otu iko mmiri ara ehi kwa ụbọchị ma ọ bụ ngwaahịa mmiri ara ehi fermented, kefir, mmiri ara ehi fermented, yogọt. Otu cheese - otu ihe ọzọ na mmiri ara ehi.
àkwá
Akwa bụkwa otu n'ime isi mmalite protein, calcium na karịsịa vitamin D - karịsịa na nkochi ime akwa. Ma n'ihi mmụba nke cholesterol, nke gụnyere iji ngwaahịa a, ndị ọkachamara n'ihe banyere nri na-atụ aro ka a ghara ibu ya na akwa.
unere
Anyị na-echebu na unere bụ isi iyi nke potassium, ma mkpụrụ osisi ndị a na-atọ ụtọ nwekwara ọtụtụ ihe ndị ọzọ na-edozi ahụ, gụnyere calcium. Unere na-akwalite mgbochi, na-akwalite metabolism nke protein na calcium, na-edebe ya n'ime ahụ.
Akwụkwọ nri Green
Akwụkwọ nri, ụdị kabeeji ọ bụla, yabasị akwụkwọ ndụ akwụkwọ ndụ bụ ezigbo isi mmalite nke calcium. Ihe mejupụtara vitamin na mineral bara ụba nke akwụkwọ nri ndị a na-enye aka na nchịkọta nke anụ ahụ ọkpụkpụ na mgbake ya mgbe mmerụ ahụ na mgbaji.
Prunes
Prunes na-ewusi ọkpụkpụ ike site n'enyemaka nke inulin, ihe na-akwalite nnabata ngwa ngwa nke calcium n'ime ahụ.
Ihe ndị ọzọ gbasara nri maka ọkpụkpụ ahụike na-ekiri na vidiyo dị n'okpuru:
