Huaora mō wheua: he tirohanga whānui, whakaahuatanga, momo me arotake

Biologically matū kaha ngā i roto i te kai e te kī ki te wheua kaha. mahi noa o te huānga pūnaha kōhiwi tei runga i te konupūmā kore e i riro e te tinana, kahore te nui e tika ana o te huaora D3. Collagen, huaora E me te he whai hua mō te nape taputapu. Ka taea te whiwhi enei wheua huaora katoa rānei e whakahaere complexes huaora tarukino ranei tahi ki te kai.

Mai i te toenga matau o ngā matūkai i te tinana, ina koa i roto i ngā tamariki, tei runga i te tupu me te whanaketanga o ngā hanganga wheua o te tinana. Piere me te ārai i ngā mate te āwhina o matū kaha biologically. e kore te mea taea splicing Tika nga āhuatanga pakaru o te kōhiwi tangata, kahore te aroaro o te huaora me ngā kohuke i roto i te tinana.

Ko te kai kaha mō ngā wheua kaha

Tei te mauroa kōhiwi tangata i runga i te aroaro o te konupūmā, ano e pā te tupu o ngā hanganga wheua. Te kore o te taonga e taea te arahi ki te osteoporosis - he mate i roto i nei wheua hei kikokore e tika ana ki te meka e pau te rauropi konupūmā i ratou. pā tukanga pathological matua te tuarā, pera me te rere o te taonga tino mataara ki, i roto i te heke mai ka whai ki te akakoromaki i te momo o mate me ma'i ranei.

Ahakoa te meka i tenei kohuke ko tinana rawa whai hua, e kore te neke atu i te 80% o taua mea whenumi kahore konupora, ūkuikui, D3, me K2. Heoi, no te wheua kaha e kore e whai ki te tango i moni nui o te konupūmā me te huaora whakarārangitia hoki wheua. I roto i te pota tiketike rawa, enei matū e kore anake whai hua, engari ano hoki e taea tūkino: take hanganga o whakatū papa i roto i te oko toto, te pukupuku whiu ranei.

whakakorea te maha atu o te huaora D3, me te konupūmā i roto i te tinana e te huaora K2, e piki ratou ïa i roto i te pūnaha kōhiwi. I tua atu, e tamā te reira i te oko toto i roto i nei te toenga putu biologically huānga kaha, ko te kupu te ārai tukanga pathological i roto i te tinana.

He aha ai te kore o matū kaha?

Ka mohio ki te aha huaora mea faufaa no te wheua, kia whakaaro koutou e pā ana ki te mau hopearaa o te kore o reira.

Hē o enei matūkai e taea meinga:

• waikawa ascorbic, Huaora C. ranei aratai ki te mutu te tipu o te wheua ngohe me te wheua pūtau, e taea meinga porosity me mārū o te pūnaha kōhiwi.
• Retinol. kiato wheua iti, e nui faarahi te mōrea o te kino.
• Calciferol. Huaora mō wheua kaha, tae atu ki te huaora D, me to ratou kore e taea meinga thinning o nga wheua e tika ana ki te blockage o te konupūmā tomonga ki te kiko.

hiahiatia nei huaora te mo te wheua i roto i piere me pehea ki te ārai ratou

A ape i piere whai wāhi ki te huaora A i roto i te tinana. Te kore o te retinol kia arahi ki te hekenga i roto i te wheua kiato, wheua thinning o nga taiepa, me ratou fragility. Ko tētahi o nga tohu o piere ko te kore o te huaora A, aua, e taea te whakaaro te takarepa tetahi o nga take o taua pathologies.

huānga wiki tūkinotia pai hanganga wheua, ngā i roto i te tinana i roto i te moni tika o taua huaora e tango wheua rite methylsulfonylmethane, i te mea tetahi o momo o whanariki. āwhina ana tēnei huānga ki whakahokia me te wheua ngohe. I tua atu, tango tenei huaora mō te tipu wheua.

I roto i te wā o te whakaora whati tūtohutia te ki te tango i huaora mō wheua kaha, kei roto selenium me te konupora. saturates hāora whakamutunga te hanganga wheua, e whakapai ake ngā tukanga pūkoro tinana, me te accelerates ora. Te kore te aroaro o te whanariki o selenium kore e tāmau i roto i te hanganga cartilaginous, te kupu waho te nui e hiahiatia ana o tenei pakaru taonga tuhonohono piere tupuria uaua ranei.

Matū e tika ana mō te wheua ngohe me te nape

Collagen - Ko tetahi o nga huaora tino nui, e hāngai ana te pānga o nei i pupuri i te hauora o te wheua ngohe me tuhonohono. Chondroitin - he taonga ngā e kei roto i te pūtake o te wheua ngohe kiko. whai wāhi te reira ki te whakapakari o hononga, mea tuhonohono me tendons. mahi te reira i te mahi rite, me Glucosamine.

Hoki Me nga kai e whai ake nei hononga, e nga here:

• Huaora E. haapuai te reira i te nape e tika ana ki te stabilization o te lipids membrane pūtau, te whakapai ake nekeneke tahi.
• whakatairanga Huaora C collagen production me ārai te whakangaromanga o te wheua ngohe.
• PP Huaora. Whakapiki i nekeneke tahi.

Huaora mō wheua i ngā pānga rerekē i runga i te hanganga me te kopa o te tinana, a reira matū tika mo ratou whakapakari me te ora i muri i piere, e kore e taea e ki te tino whakaora wheua ngohe.

E whakaritea complexes huaora i te mātanga i muri i te whakamātautau ki tonu o te tinana. Kei te ruruku hoki huringa kai ki te tākuta.

Konupora, ūkuikui, huaora A me D

Rōpū whakarārangitia huaora whakatairanga te mimititanga o te konupūmā i roto i te tinana. Phosphorus, konupora, huaora A me D whakarite i tona mimititanga i roto i te whēkau, me te mau tonu i te toenga o te tahi atu kohuke i roto i muka collagen wheua.

huaora C

pēnei waikawa ascorbic te ki te kāwai o huaora e tika ana mō ngā wheua kaha, e tika ana ki te meka e whakatairanga reira te hanganga o te collagen. Ko te whakamutunga te kore anake mahi rite te reo, piki tai kohuke, engari ano hoki absorbs me tamaru te wheua i runga i te pānga.

huaora B

Ko te rārangi o te mea kei te tino hiahiatia ana ahua o te huaora mo tupu wheua, tuku ki B1, B2, B6, e tika ana mo te mahi o te pūnaha io, B5, B12, kawenga hoki te mahi hematopoietic.

Hē o enei matū taea arahi ki te hekenga i roto i te tūtohutanga o te wheua kikokiko e impairs te utu o ponana karere ki te matenga roro. Huaora hoki e hiahiatia ana i te pūnaha circulatory ki te hanga i te oko toto kaha, me te ū o ratou ngā mahi.

parahi

Mātauranga i roto i te tangata tino leva e Radicals free whakarewa raraunga. I tua atu, parahi kua he pānga tiaki i runga i wheua ngohe.

Kitea i roto i ngā kai pērā i ngā huawhenua me rēkiumu, taro, nati, kaimoana, tiakarete.

selenium

E tautoko ana i te pūnaha ārai mate, whakatairanga whakaora o hononga pakaru. whakatairanga te reira i te hanganga o te anga o te wheua ngohe articular.

Kitea i roto i te kaimoana, whatukuhu kararehe, te tote moana, hua witi ateate roa.

waikawa ngakongako hamanga

Ko tētahi o nga wae faufaa tino o e tei runga i te rere o ngā tukanga faufaa he omega-3, te Omeka-6. A, no te mumura o te pūnaha musculoskeletal, mamae i roto i te wheua, ki te uaua o to ratou whakaritea rite huaora therapy. waikawa ngako hamanga painga ki te pūnaha Cardiovascular. Omeka-3 i roto i ngā rahinga nui kitea i roto i te ika, wōnati, flaxseed me te hinu kanōra, paukena purapura.

tika kai taurite

I roto i te ora o te kiko wheua te āta whakahou, ka whakahokia. whakahou tonu o te kaiao tipu tupu i roto i o nga tau i te tokorua, engari kua hanga e tukanga e whitu ki te tekau nga tau. Te tangata - ko tenei te mea ia kai, ka pena te hanganga o te kai, me te matū i roto i roto i te hua, tei runga i te pauna o te huaora me ngā kohuke i roto i te tinana.

Totonú kai tōtika whai te tūranga tino nui i roto i te rua tekau tau tuatahi o tona ora, no te mea he reira i tenei wā, ko te tupu me te whanaketanga. I roto i te tau tawhito, i reira te mea he hiahia rite mō ngā matūkai - i roto i tenei wā o te ora o tukanga whakaora katoa puhoi ki raro tino, e faarahi te mōrea o piere.

Hei tiaki i te hauora o niho, ora tere o wheua kikokiko , he reira e minaminatia ki te hoatu ki runga rawa whakaiti i te kohi o nga hua e whai ake ranei:

• Sugar, te tote.
• Coffee me te houra.
• Sweets, hua parāoa.
• ngako kararehe.

Ki te mau tonu te hauora o te tinana, ki te whakapakari i wheua, me niho, te whakapai ake i te mahi o whekau, me te whakaiti i te mōrea o tini o nga mate, me pathologies, me koutou:

• Tangohia huaora mō te tupu wheua.
• Kaua e whakatupu kino i te kai kino me peu.
• Tangohia huaora mō te wheua hanganga.

Ko te kī ki te hauora, wheua kaha me hononga he horomanga wā o huaora me ngā ōpapa e tika ana mō te mahi noa o te tinana tangata.

Huaora mō wheua, me hononga whai pānga rerekē i runga i te hanganga me te kopa o te tinana, kia ki te taonga e hiahiatia ana whakakaha wheua, me te ārai i piere, kihai i nga wa katoa tino whakahoki i te mea tuhonohono wheua ngohe ranei. Hoki tenei take, kia whakaritea complexes huaora anake e te rata i muri i te whakamātautau ki tonu o te tinana.