Ngaba iiCollagen zongezwa ngokufanelekileyo? Nantsi yonke into ekufuneka uyazi

Umxholo

• Yongeza oku Kutya kweCollagen kwimenyu yakho
• Ukunyusa ukufunxa kweColagen yakho
• Jikela kwii-Collagen Supplements
• Ixesha lokusetyenziswa kweClagengen ekunene
• Iindlela ezi-3 ezilula zokufumana ngakumbi iCollagen
• Uphengululo lwe

Izongezo zeCollagen zithatha impilo-ntle yomhlaba ngesiqhwithi. Nje ukuba ibonwe ngokungqongqo njengeplumper yolusu kwaye igudile, inokuba nalo lonke uluhlu lwempilo kunye nokuqina komzimba, uphando olutsha lubonisa.

Kwelinye, izongezo ze-collagen zibonakala ziphucula impilo edibeneyo. Abadlali abaneentlungu ezinxulumene nokuzivocavoca ezithatha i-10 grams ye-collagen imihla ngemihla babenokunciphisa iimpawu zabo, uphando lweYunivesithi yasePenn State lufumene.

Iprotheni, ngokwendalo kulusu lwakho, imisipha, intlala, kunye nezicwili ezihlanganayo, inokukunceda womelele kwaye uzole. "I-Collagen iqulethe i-amino acids glycine kunye ne-arginine, enceda ukuveliswa kwe-creatine, into ephakamisa amandla emisipha," kusho uMark Moyad, MD, umbhali we Incwadi yesongezelelo. IGlycine ibonakala inefuthe lokuthomalalisa inkqubo yovalo, enokuphucula ukulala, utshilo uGqirha Moyad. Kwaye iyayiphendula impendulo yokuvuvukala komzimba kuxinzelelo, ikhusela ulusu esiswini kumonakalo obangelwe luxinzelelo. (Eyeleleneyo: Kutheni kungakhe kwangethuba ukuba uqalise ukukhusela iCollagen kwisikhumba sakho.)

Ukusukela ukuba ukuveliswa kwe-collagen kuyehla kwi-30s yakho, ukunyusa amanqanaba akho ngokusebenzisa izongezo ze-collagen kunokuba sisenzo esihle. Kodwa apho uyifumana khona kwaye uthatha kangakanani kubalulekile. Sebenzisa olu cwangciso lunamanqaku amane ukumisela eyona mithombo yolwazi kunye nezixa-mali zakho.

Yongeza oku Kutya kweCollagen kwimenyu yakho

"Owona mthombo we-collagen uvela kukutya okupheleleyo," kusho uMcKel Hill, RDN., umseki weNutrition Stripped. Ukuba utya ukutya okuneprotheyini ephezulu, mhlawumbi ufumana i-collagen, utsho. Yonke inyama kunye neentlanzi ziqulathe yona, kodwa izinto esingafane sizitye, njengeetoni, zezona zinikezela kakhulu. Ke ukuba uzama ukukhulisa amanqanaba akho, uGqirha Moyad ucebisa umhluzi wethambo, owenziwe ngokubilisa ezo ndawo zityebileyo ze-collagen. Amaqanda amhlophe kunye ne-gelatin (njenge-Jell-O okanye ixutywe nobisi kwaye ixutywe kwikofu) zikhetho ezilungileyo kakhulu.

Ukuba awuyityi inyama, "khetha imithombo yezityalo yeproline kunye ne-glycine, ezimbini ze-amino acid eziphambili kwi-collagen, utshilo uGqirha Moyad. Ungazifumana kwiimbotyi ezinjengeembotyi zesoya; i-spirulina, i-algae eluhlaza okwesibhakabhaka-eluhlaza enokufakwa kwi-smoothies; kunye ne-agar, into ethathwe kwi-algae ebomvu yaselwandle enokuthi ithathe indawo ye-gelatin kwi-dessert ye-vegan, utshilo. (Funda ngakumbi: Yintoni iPowdered Collagen kwaye uyisebenzisa njani?)

Ukunyusa ukufunxa kweColagen yakho

Izondlo ezithile zinokukhaba-ukuqala imveliso yomzimba ye-collagen yendalo kwaye yandise iziphumo ze-collagen ozifumana kukutya okanye izongezo. UGqirha Moyad ubiza izinto ezintathu ezibalulekileyo: ivithamin C kunye nentsimbi, zombini ezi zinto zibalulekileyo kwimveliso ye-collagen, kunye ne-omega-3 fatty acids, ekhusela iivenkile zomzimba ze-collagen ekonakaleni. Ungazifumana ngokulula ekutyeni okufana nepepile yentsimbi, i-broccoli, kunye ne-citrus (ye-vitamin C); iqokobhe, inyama ebomvu, kunye nemifuno eluhlaza (isinyithi); kunye ne-salmon, i-mackerel, kunye nezinye iintlanzi ezinamafutha (i-omega-3s).

Jikela kwii-Collagen Supplements

Ukuba awuyityi kakhulu (okanye nayiphi na) inyama, unokufuna ukuqwalasela i-collagen powder, iprotheni, okanye-ukuba ujonge ukufumana iipilisi eziphezulu zedosi, uGqr. Moyad uthi. Khangela isongezelelo esiqinisekiswa yinkampani yesithathu yokuvavanya umgangatho, njenge-NSF International okanye i-United States Pharmacopeia (USP). Qalisa ukongeza ekutyeni okucothayo: Kuqala, thabatha iimiligram eziliwaka iiveki ezimbini ukuya kwezintathu. Ukuba ubona i-perks-amalungu akho aziva ngcono okanye ulala ngokukhawuleza-unamathele kuloo dosi. Kodwa ukuba awuboni ziphumo, qhubela phambili kwaye wandise ukungenisa kwakho ngokunyuka nge-1,000 milligrams de ufumane iziphumo okanye ubethe i-15,000 milligrams, nokuba yeyiphi eza kuqala, utshilo uGqirha Moyad. (Sebenzisa umgubo we-collagen njenge-NeoCell Super Collagen powder kule kiwi coconut smoothie bowl.)

Ixesha lokusetyenziswa kweClagengen ekunene

Ukuba usebenzisa i-collagen ukunyusa ukusebenza kwakho, sebenzisa iprotheni ye-collagen ngaphakathi kweyure emva kokuzivocavoca, njengokuba unokwenza nayiphi na iprotheni. Abantu abenze njalo baphucula amandla kunye nobunzima babo, ngokophando olupapashwe kwi Ijenali yaseBritani yeZondlo. Elo xesha libonakala libaluleke kakhulu kuba izihlunu zakho ziyakwazi ukusebenzisa i-collagen ngcono ukukhula ngokukhawuleza emva kokusebenza, umbhali ofundayo uDenise Zdzieblik uthi. Kwelinye icala, ukuba ukulamba kuyinjongo yakho, thatha i-collagen yokuhluthisa kusasa okanye emva kwemini, kuxhomekeke ekubeni uhlala ulambile nini, utshilo uGqirha Moyad. Ukuxhasa isidlo sakho sakusasa okanye isidlo sasemini ngethamo le-collagen powder (uyixhokonxe kwismoothie okanye nokuba ayinamanzi) kuya kunceda ekupheliseni iminqweno.

Iindlela ezi-3 ezilula zokufumana ngakumbi iCollagen

• Iiprotheyini zeCollagen: Ngeencasa ezinje ngecoconut cashew kunye nemacadamia yolwandle ityuwa, kunye ne-15 yeeprotheyini, iiprothini zekhrini yentsimbi yePrimal kukukhetha phakathi kokutya. ($ 18; primalkitchen.com)
• Amanzi e-Collagen: I-Lemon engcolileyo + i-collagen (efakwe kwijusi yelamuni kunye ne-cayenne) ihambisa i-4,000 milligrams yeprotheni-eyoneleyo ukunika amanqanaba akho i-bump encinci nanini na. ($65 for 6; dirtylemon.com)
• Isithambisi seCollagen: Hlanganisa icephe lekhokhonathi, i-vanilla, okanye isonka se-ginger esine-Vital Proteins collagen creamer-equlathe i-10 gram ye-collagen-kwikofu yakho yakusasa. ($29; vitalproteins.com)

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