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ของกินสำคัญช่วยปกป้องกระดูกพรุน
1.กรุ๊ปปลาสมุทร ปลาเล็กปลาน้อย แล้วก็กุ้งแห้ง
ปลาเป็นของกินอุดมแคลเซียม โดยยิ่งไปกว่านั้นปลาซาร์ดีน ปลาทู ปลาแซลมอล ที่มีกรดไขมันจำเป็นต้องอย่างโอเมก้า 3 อยู่สูง
ซึ่งเป็นแหล่งสร้างคอลลาเจนที่สามารถช่วยสร้างเสริมกระดูกอ่อน รวมทั้งข้อต่อต่างๆที่เสื่อมลงให้กลับมาแข็งแรง
ส่วนปลาเล็กปลาน้อย รวมทั้งกุ้งแห้งซึ่งสามารถกินได้ตลอดตัวนั้นจะมีแคลเซียมสูง
ก็เลยมีส่วนช่วยสำหรับในการสร้างเสริมรวมทั้งบำรุงกระดูกให้แข็งแรง รวมทั้งรักษามวลกระดูกให้ทรงสภาพได้ดิบได้ดีขึ้น
2.กรุ๊ปนม รวมทั้งโยเกิร์ต
นม เป็นของกินอุดมด้วยโปรตีน ไขมัน โดยเฉพาะอย่างยิ่งแคลเซียมที่มีมากมายในนมนั้นเป็นสิ่งที่ร่างกาย
ซึมซับเอาไปใช้ได้ง่ายรวมทั้งเร็วทันใจ พวกเราจำเป็นที่จะต้องดื่มนมเสมอๆเพื่อสร้างเสริมแคลเซียมให้กับร่างกาย ส่วนโยเกิร์ต
ซึ่งเป็นผลิตภัณฑ์จากนม นอกเหนือจากการที่จะมีแคลเซียมสูงแล้ว ยังมีแมกนีเซียม ธาตุฟอสฟอรัส
และก็วิตามิน D ที่ออกจะสูง ซึ่งมีส่วนช่วยสำหรับการสร้างเสริมกระดูกให้แข็งแรงเช่นเดียวกัน
3.กรุ๊ปผลไม้ กีวี กล้วย รวมทั้งมะละกอ
กีวี กล้วย และก็มะละกอ คือผลไม้อุดมแคลเซียม โดยกีวี 1 ผลให้แคลเซียมถึง 60 มิลลิกรัม
ทั้งมีวิตามิน C, K แล้วก็ E รวมทั้งโฟเลตและก็โพแทสเซียมสูง ส่วนในกล้วย 100 กรัม มีแคลเซียมอยู่ 26 มิลลิกรัม และก็ยังมีวิตามิน A, C และก็ E
รวมทั้งธาตุเหล็ก โปแตสเซียม และก็แมกนีเซียม ซึ่งเป็นหัวใจสำคัญสำหรับการสร้างมวลกระดูก
สำหรับมะละกอ 100 กรัม จะให้แคลเซียมราว 20 มิลลิกรัม นอกเหนือจากนี้มะละกอยังช่วยในเรื่องของการขับถ่าย
ทำให้ไส้สะอาดขึ้น ร่างกายก็เลยซับสารอาหารต่างๆรวมทั้งแคลเซียมเจริญขึ้นด้วย
ของกินสำคัญช่วยปกป้องกระดูกพรุน
4.กรุ๊ปถั่วเม็ดแข็ง พืชเครือญาติถั่ว งาดำ รวมทั้งเต้าหู้ก้อน
ถั่วเม็ดแข็งอย่างอัลมอนด์ เป็นแหล่งรวมของแมงกานีส วิตามิน E ไบโอว่ากล่าวน สังกะสี แล้วก็ไบโอฟลาวิน
ซึ่งทั้งสิ้นมีส่วนช่วยสำหรับเพื่อการสร้างเสริมและก็เพิ่มมวลกระดูก การกินถั่วอัลมอลด์บ่อยๆจะช่วยปรับให้กระดูกแข็งแรงขึ้น
ก็เลยเหมาะสมมากสำหรับคนที่มีปัญหากระดูกพรุน ส่วนงาดำนั้นมีแคลเซียมมากถึง 975 มิลลิกรัม ต่อ 100 กรัม
ซึ่งถือว่าสูงมากมายๆจนกระทั่งพอเพียงต่อจำนวนแคลเซียมที่ร่างกายปรารถนาใน 24 ชั่วโมง สำหรับในถั่วค้างแล้วก็ถั่วงอก
ซึ่งเป็นผักพื้นเมืองที่หารับประทานได้ทุกฤดูก็มีแคลเซียมสูงเหมือนกัน และก็ที่ลืมมิได้เป็นเต้าหู้ก้อน
ซึ่งมีทั้งยังแคลเซียม สังกะสี ธาตุเหล็ก รวมทั้งวิตามินอีกหลายอย่าง
5.กรุ๊ปผักเครือญาติกะหล่ำ
ผักเครือญาติกะหล่ำ อาทิเช่น กะหล่ำปลี กะหล่ำเงื่อน ผักกาด บรอคอยกวัวลี ผักเคล ผักน้ำ รวมทั้งผักคะน้า
จะอุดมไปด้วยเส้นใย วิตามิน B6 โฟเลต ธาตุเหล็ก รวมทั้งแมงกานีส อีกทั้งมีแมกนีเซียม ธาตุฟอสฟอรัส และก็แคลเซียมสูง
ซึ่งเป็นประโยชน์ต่อการบำรุงและก็สร้างเสริมกระดูกให้แข็งแรงมากมายก่ายกอง
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