Pagpalig-on sa kabukogan

Una sa tanan, nga in most cases, ato lang gi-take for granted, kining giingon dinhi nga:  Building healthy bones is extremely important. Di ba, ato lang kining gikataligam-an, hangtud nga ma-feel na nato ang kaluya sa atong kabukogan, o ma-osteoporosis na (simbako)?

Pangutana: Which drink is best for bone strength? Tubag gikan sa internet: milk, cheese and other dairy foods; green leafy vegetables, such as broccoli, cabbage and okra, but not spinach (maghisgot man gani kita g panglawas, starring gyud pirme ang utan, di gyud maghisgot sa mga junked foods); soya beans; Tofu; plant-based drinks (such as soya drink) with added calcium; nuts (moderate lang kay maka-arthritis pud); bread and anything made with fortified flour; fish where you eat the bones, such as sardines and pilchards.

10 Natural Ways to Build Healthy Bones. 1. Eat Lots of Vegetables (ngilngiga no, number man gyud ang vegetables, nga imo tingaling kontra, kay lechon ug humba ang imong kinaham). Ang vegetables rich in vitamin C; maka-increase sa bone mineral density. 

Maayo unta og maapil kini sa curriculum (o special subject lang) sa mga primary grades sa atong mga tunghaan   ang kamahinungdanon ug pagka-kinahanglanon sa utan, pagpahimsog sa lawas.

2. Perform strength training and weight-bearing exercises. Ayaw pagpadala sa kalaay, kakapoy, ug sa pagkatapulan, lIhok gyud. 3. Consume enough protein. Ug unsa man kining protein food?

 Protein is an important part of a healthy diet. Proteins are made up of chemical 'building blocks' called amino acids. Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes (mas sayon sabton kay sa atong Binisay-on).

 They can also be used as an energy source. Unsa may mga examples sa mga protein foods nga makapalig-on sa kabukogan?  Protein foods include all foods made from seafood; meat, poultry, and eggs; beans, peas, and lentils; and nuts, seeds, and soy products.

4. Eat high-calcium foods throughout the day.  Calcium is the most abundant mineral in the body. Almost all calcium in the body is stored in bones and teeth, giving them structure and hardness. Your body needs calcium for muscles to move and for nerves to carry messages between your brain and every part of your body.

 Calcium is the most important mineral for bone health, and it s the main mineral found in your bones. Calcium is the main mineral found in bones and must be consumed every day to protect bone health.

Food sources sa calcium:  dairy (cow, goat, sheep) and fortified plant-based milks (almond; soy; rice); cheese; yogurt; calcium-fortified orange juice; winter squash; edamame (young green soybeans); tofu, made with calcium sulfate; canned sardines, salmon (with bones)

5. Get plenty of Vitamin D and Vitamin. 6. Avoid cery low-calorie diets. 7. Consider taking a collagen supplement. 8. Maintain a stable, healthy weight. 9. Include foods high in magnesium and zinc. 10. Consume foods high in Omega-3 fats.

The Bottom Line:  Bone health is important at all stages of life. However, having strong bones is something people tend to take for granted, as symptoms often don t appear until bone loss is advanced.  Ikaw?