Hutano hwakanaka hwemajoini edu, mhasuru, ganda, tendon kana mapfupa, zvinoenderana nematanho e collagen kuti muviri wedu une. Chinhu ichi chinoumbwa zvakasikwa mumuviri wedu.
Zvisinei, Kubva pamakore makumi matatu, angangoita, muviri wedu unotanga kuburitsa mashoma collagen ndosaka tichifanira kukubatsira kuva nerubatsiro rwakanaka rwe collagen kuburikidza nechikafu.
Kudya kudya kwakaringana, kushandisa marudzi ese ezvikafu, kunofanirwa kuve kwakaringana kuve nemazinga akanaka e collagen. Asi, ichokwadi, kuti mukumhanya kwezuva redu kusvika nhasi, nguva zhinji hatisi kuteerera kune zvatinodya asi kudya nekukurumidza uye kuenderera nezuva. Ndosaka tichida kufambisa basa re sarudza zvimwe zvekudya zvinobatsira mukugadzira collagen.
Kudya collagen usiku kuchatibatsirawo kurara zvirinani.
Chii chinonzi collagen?
Collagen ari protein inowanikwa munzvimbo dzakasiyana dzemuviri wedu sezvakaita tsandanyama, ganda, majoini kana mapfupa. Around 1/4 yemapuroteni edu collagen.
Ndezvipi zvakanaka zvekutora collagen?
Iko kudya kwezuva nezuva kwe collagen kunobatsira kuchengetedza huwandu hwepuroteni iyi hwakagadzikana mumuviri wedu uye, nekudaro, mabhenefiti ayo anonyanya kushanda.
Nhasi, vanhu vazhinji vanodya nekuti ivo vanofanirwa kudya, kana ivo vanodya zvisina kunaka nekuti ivo vanoda kudzikisa huremu uye vanoteedzera kudya kwakasimba. Kana izvo zvatinofanira kutarisa zviri izvo zvatiri kudya uye nemupiro wezvehutano unazvo.
Mupfungwa iyoyo, zvakanaka kuti tizive izvo zvatinofanira kudya, sezvazviri necollagen. Protein ine kudya kunoregeredzwa muzviitiko zvakawanda.
Heano mamwe mabhenefiti ayo makuru:
- Kuvandudzwa
- Ine vhitamini C uye hyaluronic acid
- Inochengetedza kusimba kweganda
- Inosimbisa nzara nebvudzi
- Inobatsira kuchengetedza hutano hwakanaka, tendon uye bone hutano
- Iyo ine mabhenefiti makuru eiyo yemoyo system
- Inobatsira kuchengetedza hutano hwakanaka hwematumbo edu, nezvose izvi zvinosanganisira: hutano hwakanaka hwemuviri wedu, kubatsira kurwisa kurwara, kubatsira kweanemia, nezvimwe.
Zvimwe unogona kufarira:
- Kuchengeta ura hwedu hwakanaka kuchengetedza hutano hwehupenyu hwedu hwese
- Resistant starch Chii icho uye nezvakanaka zvayinazvo?
Ndezvipi zvekudya zvatinowana collagen?
Carne
Iko kudyiwa kwenyama kunotendera muviri kuti uwane zvakakwana maamino acid ekuchengetedza matunduru edu uye shwashwa munzvimbo yakanaka. Mukati memhuka yenyika ndiyo imwe yenzvimbo dzakanakisa dzecollagen.
Iyo yakanaka ndeyekudya mhuka dzakadyiswa huswa uye nzvimbo idzodzo dzakapfuma mu collagen senge makumbo, majoini, nezvimwe.
Chikafu chakanakisa ndeche pfupa muto, yazvo iwe yaunogona kushandisa imwe kana maviri magirazi pazuva, kunyanya munguva yechando iyo inonyanya kufarirwa.
Zvimwe unogona kufarira:
Bhuruu hove
Reserve mazuva maviri pavhiki kwe idya ndiro yesadhi kana salmoni shoma izvo zvichatibatsira kuchengetedza anodiwa macollagen mazinga. Uye zvakare, nekutenda kune zvirimo mu Omega-3 mafuta acids inobatsira kudzivirira cell oxidation uye iri anti-kupisa chikafu.
Salmoni zvakare yakakosha sosi yevhitamini A iyo inokosha kugadzirisa nyama dzemhasuru.
Mazai
Zai iri chikafu isu inopa akawanda mabhenefiti, kusanganisira kuburitsa collagen, saka tora mazai kazhinji.
Zvimwe unogona kufarira:
Onion
Chikafu ichi akapfuma nesarufa uye sulfur chikamu chakakosha checollagen. Mukuwedzera, inobatsira kuvandudza kufamba kweropa.
Mussels
Kuwedzera kune ine collagen, iwo manyuko akanaka eiyodini, magnesium uye vhitamini B. Ehe, vapedze zvakasikwa kana negariki uye parsley. Nenzira iyi tichasimudzira chikafu ichi nekuti gariki zvakare inobatsira mukusimbisa yekatekete uye tendon.
Icho chikafu chakanakisa chemanheru. Uye zvakare, collagen inobatsira iwe kurara zvirinani.
Jelly
Gelatin ine maamino acids aripo mu collagen uye nekudaro pamusoro pekutipa zvese zvakanaka zvambotaurwa nezve protein iyi, Inobatsira kudzikisa marwadzo akabatana mushure mekushanda. Ehezve, chakanakira kudya gelatin kubva kumafuro emhuka uye madhiri akagadzirwa pamba kudzivirira kudzivirira zvimwe zvigadzirwa senge shuga kana zvinotapira.
Ndimu
Kuve izere nevhitamini C, inoshanda seyakajairwa antioxidant uye inobatsira mukugadzirwa kwe collagen.
Chinhu chakanaka sarudzo kunwa hafu yegirazi remvura nehafu yemoni yakasvinwa mangwanani kana pamberi pekudya. Nenzira iyi tichave tichifarira kugaya kwedu.
Nesarudzo, hupfu hwakatsetseka collagen kana hydrolyzed collagen inogona kuwedzerwa kune ino girazi.
Strawberries
Strawberries ndeimwe yemichero inobatsira kwazvo kana zvasvika kune collagen, nekuti inodzivirira zviripo mumuviri wedu, pamusoro pekutipa ma antioxidants.
Ivo vakakwana kutora pakati pekudya kana kuperekedza kudya kwemangwanani kwakanaka.
Mhiripiri nematomasi
Izvo zvine lycopene, chinhu ichi antioxidant uye zvakare chinobatsira kuburitsa collagen. Uye zvakare, mhiripiri kunyanya, vakapfuma muvitamini C.
Zvakadii nezvekudya kwekuseni nemazai, madomasi uye mahabhurosi? Kwekudya kwemanheru nesarimoni neonikisi, kana mussels negariki uye parsley? Uye ... Nei usina mbatatisi omelette nehanyanisi yakashandurwa kuita starch isingagone kuitora pese paunoda?
Collagen yekuwedzera
Kana iwe usingakwanise kudya izvo zviri pamusoro chikafu, imwe sarudzo yakanaka kutora collagen yekuwedzera. Unogona kuiwana nenzira dzakasiyana siyana uye mumhando dzakawanda. Iyo yakanaka ndeyekutsvaga iyo collagen iyo inogadzirwa nehuswa mhuka sezvo ichave ine hutano hwakapfuma. Kune mamwewo marangi anosanganisa collagen nemagnesium inogona kuve sarudzo inobatsira zvikuru yevakadzi.
Nekudaro, kana iwe uchikwanisa kusarudza, zvirinani kudya chikafu chinobatsira muviri wedu. Pamusoro pazvose, sanganisira bone muto mukati mekudya kwako.
Zvimwe unogona kufarira:
Saka tinokukurudzira kuti utore collagen mazuva ese uye utore mukana wekubatsira kwayo muviri.