ہڈیوں کو مضبوط کرنے کے 5 نکات

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کیلشیم سے بھرپور غذائیں کھائیں یہ صحت مند ہڈیوں کو بڑھانے میں مدد دے گی۔

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ڈیری مصنوعات، کیل، ٹوفو، بادام اور بروکولی کیلشیم کے اچھے ذرائع ہیں۔

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کافی مقدار میں وٹامن ڈی حاصل کریں آپ کے جسم کو کیلشیم جذب کرنے کے لیے وٹامن ڈی کی ضرورت ہے۔

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وٹامن ڈی کی کمی ہڈیوں کی کثافت کو کم کرتی ہے۔ اس سے ہڈیوں کے گرنے کا خطرہ بھی بڑھ جاتا ہے۔

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اعلی اثر والی مشقیں ہڈیوں کی نئی تشکیل کو فروغ دینے میں مدد کرتی ہیں۔

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یہ پٹھوں کے بڑے پیمانے پر بھی اضافہ کرتا ہے اور چھوٹی اور بڑی عمر کی خواتین میں ہڈیوں کے نقصان کو روکتا ہے۔

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سبزیاں ہڈیوں کو بنانے والے خلیوں کی پیداوار کو فروغ دیتی ہیں۔

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پالک اور کیلے کیلشیم اور وٹامن کے فراہم کرتے ہیں۔

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بہت زیادہ کیلوریز کاٹنا آپ کی ہڈیوں کو نقصان پہنچا سکتا ہے۔

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مضبوط ہڈیوں کو برقرار رکھنے کے لیے روزانہ کم از کم 1,200 کیلوریز کھائیں۔

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