Elumbugal palamaaga irukka ivaigalai saappidalaam
elithil elumbu murivu erpadutthum osteoporosis noy tarpodhu ilam vayadhinaraiyum paadhippadhaaga marutthuvargal therivitthullanar. Pengalukku maadhavilakku nirkum kaalatthil osteoporosis enappadum elumbu thiran kuraivu noy erpaduvathu vazhakkam. Indha noyin kaaranamaaga elumbugal pothiya sakthiyillaamal elithil udaiyum nilaiyai adaikinrana.
ilaiya thalaimuraiyinar paadhippu sunnaambu satthu, vitamin D satthu kuraivu ponravatraal indha noy erpadugirathu . Oru kaalatthil vayadhaanavargalukku kaanappatta indha noy tarpodhu ilam vayadhinarukkum kaanappadugirathu . Pala mani neram ore idatthil udcornthiruppathu , pothiya alavu udarpayirchi seyyaadhathu ponra kaaranangalaal aasdiyoporocis noy ilaignargalai taakki varugirathu . Kaalsiyam satthu adhigam ulla paal, keeraigal ponravatrai saappidaamal iruppathu m indha noy taakkuvadharku kaaranamaaga amaikirathu . Melum vitamin di kuraipaadinaalum mutukelumbai taakkum aasdiyoporocis noy, pinnar kai kaal elumbugalaiyum paadhikka seykirathu enginranar marutthuvargal. Enave satthaana unavugalai saappittaal indha noy paadhippilirundhu tappalaam enru koorum nibunargal adharkaana unavugalai parindhuraitthullanar.
Kottaigal
paadhaam, pistaa, ponra kottaigalil udalukkut thevaiyaana taathu uppugal ullana. Kaalsiyam, mekneesiyam, maanganees, paasparas ponravaigal kaanappaduginrana. Ivatrai unavil sertthukkolvathan moolam elumbugal paadhippadaiyaamal tappikkalaam.
Paal matrum paal porudkal
kuraindha kozhuppu satthulla paal porudkalai saappidavendum. Cees, yogardu, panneer, skimdu milk pavudar ponravatril kaalsiyam kaanappadugirathu . Avatrai saappidalaam. Ithanaal elumbugal palamadaiyum.
satthaana kaaikarigal, pazhangal
purukkoli, muttaikkos, kaaliplavar, peedrood, okraa ponra kaaikarigalai dhinasari sertthukkolvathan moolam elumbugal aarokkiyamaaga irukkum. vitamin ci satthu niraindha pazhangalai saappidalaam. aaragncu, koyyaa, sdraapetrees, vaazhaippazham, aappil ponravai elumbugalai paathu gaappaaga vaittirukkum.
Pericchai nallathu
pericchambazhatthil kaalsiyam, maanganees ullathu . Athepol taamiracchatthukkalum, manganeesiyamum kaanappaduginrana. idhu elumbugalai aarokkiyamaaga vaittirukkirathu .
Raagi saappidunga
100 kiraam raagiyil 330 millikiraam mudhal 350 milli kiraam kaalsiyam satthu ullathu . Enave raagi saappiduvathan moolam elumbugal aarokkiyamaaga irukkum.
vitamin D satthu
elumbugalin valarcchikkum, carumatthirkum vitamin di avasiyam. Enave vitamin di satthu niraindha unavugalai udkolvathu avasiyam. sooriya oliyil vitamin di ullathu . Enave udalil sooriya oli padumaaru nirgalaam.
Paruppil irukkum satthu
karuppu ulundhu kaalsiyam satthu niraindhathu . Athepol soyapeen, kollu ponravaigalil kaalsiyam satthu kaanappaduginrana. Athepol omegaa 3 kozhuppu amilangal konda meen unavugalai udkollalaam. Unaviyal nibunargal kooriyulla ivatrai unavil sertthukkolvathan moolam elumbu udaithal noykalil irundhu tappikkalaam.
Elumbugal palamaaga irukka ivaigalai saappidalaam, elumbu balam pera, elumbu theymaanatthai thadukka, elumbu uruthikku vitamin D
