Impilo enhle yamalunga ethu, imisipha, isikhumba, imisipha noma amathambo, kuya ngamazinga e-collagen equkethe umzimba wethu. Le nto yenziwa ngokwemvelo emzimbeni wethu.
Nokho, kusukela eminyakeni yobudala engama-30, cishe, umzimba wethu uqala ukukhiqiza i-collagen encane yingakho kufanele sikusize ukuthola i-collagen enhle ngokudla.
Ukudla ukudla okunomsoco, ukusebenzisa zonke izinhlobo zokudla, kufanele kube ngokwanele ukuba namazinga amahle e-collagen. Kepha, kuyiqiniso, ukuthi osukwini lwethu lwanamuhla, izikhathi eziningi asinaki lokho esikudlayo kepha sidla ngokushesha futhi siqhubeke nosuku. Kungakho sifuna ukwenza lula umsebenzi we khetha okunye ukudla okufaka isandla ekukhiqizeni i-collagen.
Ukudla i-collagen ebusuku kuzosisiza nokuthi silale kangcono.
Yini i-collagen?
ICollagen iyi- amaprotheni akhona ezindaweni ezahlukahlukene zomzimba wethu njengoba kunjalo ngemisipha, isikhumba, amalunga noma amathambo. Cishe i-1/4 yamaprotheni ethu yi-collagen.
Ziyini izinzuzo zokuthatha i-collagen?
Ukudla kwansuku zonke kwe-collagen kusiza ukugcina inani lale protein lizinze emzimbeni wethu, ngakho-ke, izinzuzo zalo zisebenza kangcono.
Namuhla, abantu abaningi badla ngoba kufanele badle, noma badla kabi ngoba befuna ukunciphisa isisindo futhi balandela ukudla okuqinile. Lapho okufanele sikubheke yilokho esikudlayo nokuthi kunomthelela onjani wokudla okunempilo.
Ngaleyo ndlela, kuhle ukwazi ukuthi yini okufanele siyidle, njengoba kunjalo nge-collagen. Iprotheyini ukudla okunganakwa ezimweni eziningi.
Nazi ezinye zezinzuzo zayo eziyinhloko:
- Ukuvuselelwa
- Kuqukethe i-vitamin C ne-hyaluronic acid
- Igcina ukuqina kwesikhumba
- Iqinisa izinzipho nezinwele
- Isiza ukugcina impilo enhle yokuhlangana, imisipha kanye nethambo
- Inezinzuzo ezinkulu ngohlelo lwezinhliziyo
- Isiza ukugcina impilo enhle yamathumbu ethu, ngakho konke lokhu okubandakanya: impilo enhle yamasosha ethu omzimba, ukusiza ekulweni nokungezwani komzimba, izinzuzo zokushoda kwegazi, njll.
Mhlawumbe ungahle ube nentshisekelo ku:
- Ukugcina amathumbu ethu enempilo kuvikela impilo yawo wonke umzimba wethu
- Isitashi Esimelana Kuyini futhi kunaziphi izinzuzo?
Kukuphi ukudla lapho sithola khona i-collagen?
I-Carne
Ukusetshenziswa kwenyama kuvumela umzimba ukuthi ube nama-amino acid anele ukugcina amalunga ethu kanye noqwanga lusesimweni esihle. Ngaphakathi kwezilwane ingenye yemithombo engcono kakhulu ye-collagen.
Inhloso wukudla izilwane ezondliwe ngotshani futhi lezo zindawo ezicebe kakhulu kwi-collagen njengemilenze, amalunga, njll.
Ukudla okuhle kakhulu umhluzi wethambo, Ungadla izingilazi eyodwa noma ezimbili ngosuku, ikakhulukazi ebusika okwaziswa kakhulu.
Mhlawumbe ungahle ube nentshisekelo ku:
Inhlanzi eluhlaza okwesibhakabhaka
Gcina izinsuku ezimbili ngesonto ukuze udle ipuleti lama-sardine noma i-salmon encane Kuzosisiza ukugcina amazinga adingekayo we-collagen. Ngaphezu kwalokho, ngenxa yokuqukethwe kwayo ku- ama-omega 3 fatty acids isiza ukuvimbela i-cell oxidation futhi ingukudla okulwa nokuvuvukala.
ISalmon futhi iwumthombo obalulekile kavithamini A obalulekile ukulungisa izicubu zemisipha.
Amaqanda
Iqanda liyikudla thina inikeza izinzuzo eziningi, kufaka phakathi ukukhiqiza i-collagen, ngakho-ke thatha amaqanda kaningi.
Mhlawumbe ungahle ube nentshisekelo ku:
I-anyanisi
Lokhu kudla ucebile ngesibabule futhi isibabule siyingxenye ebalulekile ye-collagen. Ngaphezu kwalokho, kusiza ukuthuthukisa ukujikeleza kwegazi.
Izimbaza
Ngaphezu kokuqukethe i-collagen, zingumthombo omuhle we-iodine, i-magnesium ne-vitamin B. zidle ngokwemvelo noma ngegalikhi noparsley. Ngale ndlela sizokwenza ngcono lokhu kudla ngoba igalikhi nayo iyasiza ekuqiniseni uqwanga namathambo.
Kuwukudla okuhle kakhulu kwesidlo sakusihlwa. Ngaphezu kwalokho, i-collagen ikusiza ulale kangcono.
UJelly
UJelly iqukethe ama-amino acid akhona ku-collagen ngakho-ke ngaphezu kokusinikeza ngayo yonke imihlomulo eshiwo ngenhla yale phrotheni, Isiza ukunciphisa izinhlungu ezihlangene ngemuva kokuzivocavoca. Vele, okuhle ukuthi kudliwe i-gelatin evela ezilwaneni zasemadlelweni kanye nophudingi abenziwe ekhaya ukugwema ukufaka eminye imikhiqizo efana noshukela noma okokunandisa.
I-Lemon
Njengoba igcwele uvithamini C, isebenza njenge-antioxidant yemvelo futhi isiza ekukhiqizeni i-collagen.
Inketho enhle uphuze uhhafu wengilazi yamanzi nengxenye kalamula ekhanywe ekuseni noma ngaphambi kokudla. Ngale ndlela sizophinde sithande ukugayeka kokudla kwethu.
Ngokuzithandela, i-collagen encane eyimpuphu noma i-hydrolyzed collagen ingangezwa kule ngilazi.
Ama-Strawberry
Ama-strawberry angesinye sezithelo ezizuzisa kakhulu uma kukhulunywa nge-collagen, ngoba avikela okukhona emzimbeni wethu, ngaphezu kokusinikeza ama-antioxidants.
Zikulungele ukuthatha phakathi kokudla noma ukuphelezela isidlo sasekuseni esihle.
Upelepele notamatisi
Ziqukethe i-lycopene, le nto i-antioxidant futhi iyasiza ukukhipha i-collagen. Ngaphezu kwalokho, upelepele ikakhulukazi, ucebile ku-vitamin C.
Kuthiwani ngokudla kwasekuseni namaqanda, utamatisi kanye nama-strawberry? Ukudla kwakusihlwa nge-salmon no-anyanisi, noma izimbaza ngegalikhi noparsley? Futhi ... Kungani ungabi ne-omelette yamazambane eno-anyanisi eguqulwe yaba isitashi esimelana nayo ukuyithatha noma kunini lapho ufuna khona?
Ukwengeza kwe-Collagen
Uma ungakwazi ukudla ukudla okungenhla, enye inketho enhle ukuthatha isengezo se-collagen. Ungayithola ngezindlela ezahlukahlukene nakumikhiqizo eminingi. Okufanelekile ukuthola i-collagen eyenziwe ngezilwane zotshani ngoba izobe icebe ngokudla okunomsoco. Kukhona nemikhiqizo exuba i-collagen ne-magnesium engaba inketho ezuzisa kakhulu kwabesifazane.
Kodwa-ke, uma ungakhetha, kungcono ukudla ukudla okusiza umzimba wethu. Ngaphezu kwakho konke, faka umhluzi wethambo ekudleni kwakho.
Mhlawumbe ungahle ube nentshisekelo ku:
Ngakho-ke sikukhuthaza ukuthi usebenzise i-collagen nsuku zonke futhi usebenzise izinzuzo zayo ezinkulu zomzimba.