Ukutya oku-13 okuNceda umzimba wakho kuvelise iCollagen

Umxholo

• Kutheni kufuneka uqwalasele ukutya kuqala
• 1. Umhluzi wethambo
• 2. Inkukhu
• 3. Intlanzi kunye neentlanzi
• 4. Amaqanda amhlophe
• 5. Iziqhamo zeCitrus
• 6. Amaqunube
• 7. Iziqhamo zaseTropiki
• 8. Igalikhi
• 9. Imifuno eluhlaza
• 10. Iimbotyi
• 11. ICashews
• 12. Iitumato
• 13. Iipelepele
• Iswekile kunye ne-carbs ehlaziyiweyo inokonakalisa i-collagen
• Eminye imibuzo ebalulekileyo malunga ne-collagen kunye nokutya

Ukuxhasa okanye ukutya?

"Ukutya kudlala indima enkulu ngokumangalisayo ekubonakaleni nasekufikeni kolusu lwakho," utshilo uKista Goncalves, CHN. Kwaye yonke loo nto iyehla iye kwi-collagen. "

I-Collagen yiprotein enika ulusu ukwakheka kwayo, ukongeza, kunye nokuzolula. Zininzi iintlobo ze-collagen, kodwa imizimba yethu ubukhulu becala iqulathe uhlobo 1, 2, kunye no-3. Njengokuba sikhula, sivelisa-kungoko ke utyekelo lwemibimbi nolusu olucekethekileyo sibona sikhulile.

Oku kuchaza ukwanda kwezixhasi ze-collagen ezifakwe kwizibonelelo zethu zentlalo kunye nokugcina iishelfu kwezi ntsuku. Kodwa ngaba iipilisi ze-collagen kunye ne-powders yindlela efanelekileyo? Umahluko ophambili phakathi kwezi zimbini unokuba sezantsi ekufumanekeni kokufumaneka komzimba - amandla omzimba okusebenzisa izakhamzimba.

Kutheni kufuneka uqwalasele ukutya kuqala

"Ukutya okufana nomhluzi wethambo kuqukethe uhlobo olungafumaneki lwe-collagen olusetyenziswa ngumzimba wakho ngoko nangoko, oko kuyenza ibonakale ingcono kunezincedisi," utshilo uCarrie Gabriel obhalise ngokutya. Kwagqitywa kwelokuba iziqhamo kunye nemifuno yeyona ndlela ikhuselekileyo nesempilweni yokunyusa isikhumba.

Kwaye kwakhona, kuba ii-supplements ze-over-the-counter ubukhulu becala azilawulwa, mhlawumbi kukhuselekile ukubambelela kwindlela yokutya yokunyusa i-collagen.

Ukutya ukutya okune-collagen okanye ukutya okunyusa imveliso ye-collagen kunokunceda ekwenzeni iibhloko zokwakha (ii-amino acid) ozifunayo kwiinjongo zakho zolusu. "Zintathu ii-amino acid ezibalulekileyo kwi-collagen synthesis: i-proline, i-lysine, kunye ne-glycine," utshilo ugqirha obhalisiweyo kunye nengcali yezobuhle uKatey Davidson, MScFN, RD.

1. Umhluzi wethambo

Ngelixa uphando lwamva nje lufumana umhluzi wethambo usenokungabi ngumthombo othembekileyo we-collagen, olu khetho lolona luthandwa kakhulu ngomlomo. Yenziwe ngamathambo ezilwanyana abilayo emanzini, le nkqubo ikholelwa ekubeni ikhupha i-collagen. Xa usenza oku ekhaya, ixesha lomhluzi kunye neziqholo zencasa.

"Njengokuba umhluzi wethambo wenziwe ngamathambo kunye nezicubu ezinxibelelanayo, ine-calcium, i-magnesium, i-phosphorus, i-collagen, i-glucosamine, i-chondroitin, ii-amino acid, kunye nezinye izondlo," utshilo uDavidson.

"Nangona kunjalo, umhluzi ngamnye wethambo wahlukile ngenxa yomgangatho wamathambo asetyenzisiweyo kunye nezinye izinto," uyongeza.

Ukuqinisekisa umgangatho womhluzi wakho, zama ukuzenzela owakho ngamathambo afunyenwe kwisitokhwe sendawo esaziwayo.

2. Inkukhu

Kukho isizathu sokuba uninzi lwee-collagen supplements zivela kwinkukhu. Inyama emhlophe ethandwayo yomntu wonke iqulethe izixa ezaneleyo zezinto. (Ukuba ukhe wasika yonke inkukhu, mhlawumbi uye waqaphela ukuba inkukhu yenkukhu enezicubu iqulathe kangakanani.) Ezi zihlunu zenza inkukhu ibe ngumthombo otyebileyo weclagen yokutya.

Izifundo ezininzi zisetyenzisile njengomthombo we-collagen kunyango lwe-arthritis.

3. Intlanzi kunye neentlanzi

Njengezinye izilwanyana, intlanzi kunye ne-shellfish zinamathambo kunye nemigqa eyenziwe nge-collagen. Abanye abantu baye bathi i-collagen yaselwandle yenye yezona zinto zifumaneka ngokulula.

Kodwa ngelixa isandwich yakho yexesha lesidlo sasemini ye-tuna okanye ixesha lesidlo sasemini ngokuqinisekileyo sinokongeza kwi-collagen yakho yokutya, yazi ukuba "inyama" yentlanzi iqulethe i-collagen encinci kunezinye, iinxalenye ezinqwenelekayo.

"Asinakudla ukutya iindawo zeentlanzi eziphezulu kwi-collagen, njengentloko, isikali, okanye i-eyeballs," kusho uGabriel. Ngapha koko, ndisebenzise ulusu lwentlanzi njengomthombo weclagen peptides.

4. Amaqanda amhlophe

Nangona amaqanda engenazo izicwili ezinxibelelanayo njengezinye iimveliso zezilwanyana, amaqanda amhlophe anayo, enye yee-amino acid eziyimfuneko kwimveliso ye-collagen.

5. Iziqhamo zeCitrus

I-Vitamin C idlala indima enkulu kuyo, umanduleli womzimba kwi-collagen. Ke ngoko, ukufumana ivithamin C eyaneleyo kubalulekile.

Njengoko uyazi, iziqhamo zesitrasi ezinje ngeeorenji, iidiliya, iilamuni kunye neelamuni zizele zezi zondlo. Zama i-grapefruit ebusiweyo kwisidlo sakusasa, okanye ungeze amacandelo eorenji kwisaladi.

6. Amaqunube

Nangona i-citrus ihlala ifumana lonke uzuko kumxholo wayo we-vitamin C, amajikijolo ngomnye umthombo obalaseleyo. Ubuninzi be-ounce, i-strawberries inika i-vitamin C ngaphezulu kwee-oranges. Iirasibheri, iiblueberries, kunye namaqunube amnyama zibonelela ngedosi ephezulu, nayo.

"Ngapha koko," utshilo uDavidson, "amaqunube aphezulu kwii-antioxidants, ezikhusela ulusu ekonakaleni."

7. Iziqhamo zaseTropiki

Ukujikeleza uluhlu lweziqhamo ezityebileyo ku-vitamin C ziziqhamo ezikweleenjiko ezifana nemango, kiwi, ipayinapile kunye negwava. I-Guava ikwaqhayisa ngexabiso elincinci le-zinc, enye into edibanisa imveliso ye-collagen.

8. Igalikhi

Iigalikhi zinokongeza ngaphezulu kokunambitheka kwakho kwiifry zakho zokugaya kunye nezitya zepasta. Ingakonyusa imveliso yakho ye-collagen, nayo. Ngokuka-Gabriel, "Iigalikhi zine sulphur eninzi, ethi ilandele iminerali encedisa ekwenzeni kunye nokuthintela ukonakala kwe-collagen."

Kubalulekile ukuba uqaphele, nangona kunjalo, ukuba uyisebenzisa kangakanani imicimbi. "Mhlawumbi ufuna uninzi ukuze uvune izibonelelo ze-collagen," uyongeza.

Kodwa ngezibonelelo zayo ezininzi, kufanelekile ukuqaphela igalikhi eyinxalenye yokutya okuqhelekileyo. Njengoko besitsho kwi-Intanethi: Ukuba uyayithanda igalikhi, thatha imilinganiselo kwiresiphi kwaye uyiphinde kabini.

Igalikhi ikhuselekile ngesixa esiqhelekileyo, kodwa igalikhi eninzi (ngakumbi eluhlaza) inokubangela ukutsha kwentliziyo, isisu esibuhlungu, okanye yonyuse umngcipheko wokopha xa usebenzisa abacoci begazi. Gwema ukutya igalikhi eninzi ngenxa yeenjongo ze-collagen.

9. Imifuno eluhlaza

Sonke siyazi ukuba amagqabi anamagqabi angumdlali ophambili kukutya okunempilo. Njengoko kuvela, banokubonelela ngezibonelelo zobuhle, nazo.

Isipinatshi, i-kale, i-chard yaseSwitzerland, kunye neminye imifuno yesaladi ifumana umbala wayo kwi-chlorophyll, eyaziwa ngokuba iipropathi zayo zokulwa ne-antioxidant.

"Olunye uphononongo lubonakalisile ukuba ukusebenzisa iklorofili kunyusa i-collagen kulusu," utshilo uGabriel.

10. Iimbotyi

Iibhontshisi kukutya okuneproteni ephezulu okusoloko kunee-amino acid eziyimfuneko kwi-collagen synthesis. Ngaphezu koko, uninzi lwazo lutyebile ngobhedu, esinye isondlo esiyimfuneko kwimveliso ye-collagen.

11. ICashews

Ngexesha elizayo xa ufikelela kumantongomane amancinci ukuba wenze okutyayo, yenze i-cashews. Ezi nati zizalisayo ziqukethe i-zinc kunye nobhedu, zombini ezonyusa amandla omzimba okwenza i-collagen.

12. Iitumato

Omnye umthombo ofihlakeleyo wevithamini C, enye iitumato eziphakathi zinokunika phantse iipesenti ezingama-30 zalesi sondlo sibalulekileyo se-collagen. Iitumato zikwazisa isixa esikhulu se-lycopene, enamandla.

13. Iipelepele

Ngelixa usongeza iitumato kwisaladi okanye isandwich, phosa ezinye iipepile ezibomvu zentsimbi, nazo. Ezi veggies zinevithamini C ephezulu ziqukethe i-capsaicin, enokuthi ilwe neempawu zokwaluphala.

Iswekile kunye ne-carbs ehlaziyiweyo inokonakalisa i-collagen

Ukunceda umzimba wakho wenze eyona mveliso i-collagen, awungekhe uhambe gwenxa ngesilwanyana esine-collagen ephezulu okanye ukutya kwezityalo okanye iziqhamo kunye nemifuno enevithamini kunye nezimbiwa.

Kwaye ukuba awukuthandi ukutya okudwelisiweyo, khumbula ukuba akukho mthombo mnye. Ukutya okugcwele ukutya okune-protein eninzi, nokuba kuvela kwizityalo okanye kwimithombo yezilwanyana, kunokunceda ukubonelela ngezi zinto zibalulekileyo zeamino acid.

Ezinye izondlo ezinceda inkqubo yokuvelisa i-collagen zibandakanya i-zinc, i-vitamin C, kunye nobhedu. Ke, iziqhamo kunye nemifuno ephezulu kwiivithamini kunye neeminerali zikwangumhlobo ukuhambisa ulusu.

Kwaye, ngenxa yeziphumo ezimangalisayo, qiniseka ukuba uhlala kude neswekile eninzi kunye neecarbohydrate ezicokisekileyo, ezinokubangela ukudumba kunye nokonakalisa i-collagen.

Eminye imibuzo ebalulekileyo malunga ne-collagen kunye nokutya

Ngamanye amaxesha ukutya okwahlukeneyo kunzima ukukufumana rhoqo ekutyeni kwakho. Kwaye abanye babuza ukuba ukutya ukutya okune-collagen okunene kuguqulela kulusu oluqinileyo. Kungenzeka ukuba isisu esiswini sinokwaphula iiproteni ze-collagen, sibathintele ekufikeleleni kulusu.

Kwaye ekubeni i-collagen yokutya yokuguga iseyindawo entsha yophando, iingcali ezininzi ziyathandabuza ukwenza izigqibo ezichanekileyo.

Nangona kunjalo, olunye uphando lubonakala luthembisa. Ukupapashwa kwiphephancwadi le-Skin Pharmacology kunye ne-Physiology kwafumanisa ukuba abasetyhini abatya i-collagen eyongezelelweyo banamanqanaba aphezulu okuqina kwesikhumba emva kweeveki ezine kunabo bathatha indawo ye-placebo.

Omnye waqaphela ukuncitshiswa kwepesenti ye-13 kwinkangeleko yemigca kunye nemibimbi kubantu basetyhini abasempilweni emva kweeveki ezili-12 kwisongezelelo se-collagen.

Oko kwathiwa, i-collagen ayisiyiyo kuphela isikhumba esigudileyo, eselastiki. I-Collagen inokukunceda kunye nentlungu edibeneyo, izihlunu, okanye ukwetyisa. Ke, ukuba i-collagen yongeza isandi esifikeleleka ngakumbi kwisiqhelo nakwisipaji, sithi kufanelekile ukuzama.

USarah Garone, NDTR, yingcali yezondlo, umbhali wezempilo ozimeleyo kunye nebhlog yokutya. Uhlala nomyeni wakhe kunye nabantwana abathathu eMesa, eArizona. Fumanise ukuba abelane ngolwazi lwezempilo kunye nesondlo kunye (ubukhulu becala) neeresiphi ezisempilweni kwiLeta yothando yokutya.