Momwe mungapangire zakudya zokhala ndi collagen

Zamkati

• Menyu yolemera ya Collagen
• Tsiku 1
• Tsiku 2
• Tsiku 3
• Nthawi yotenga collagen supplement

Zakudya zolemera kwambiri ku Collagen ndi mapuloteni amtundu wa nyama, monga nyama zofiira kapena zoyera komanso gelatin wamba.

Collagen ndikofunikira kuti khungu likhale lolimba, kupewa kapena kuchedwetsa kuwonekera kwa makwinya ndikuwonekera kwachilengedwe kwa ukalamba. Poonjezera mawonekedwe a khungu komanso kutuluka kwake, collagen imawonetsedwanso kuti ikuthandizira kuchiza cellulite.

Komabe, pofuna kupititsa patsogolo kuyamwa kwa kolajeni mu zakudya, ndikofunikira kudya zakudya zokhala ndi vitamini C, monga lalanje ndi chinanazi, mgonero lomwelo, chifukwa zimathandizira kuyamwa kwa kolajeni munthawi zisanu ndi zitatu, ndikupereka zotsatira zabwino kuchepetsa kutentha.

Menyu yolemera ya Collagen

Kuti mutsimikizire kuchuluka kwa kolajeni yofunikira patsiku, muyenera kudya zakudya zokhala ndi collagen tsiku lililonse, tsatirani mndandanda pansipa:

Tsiku 1

• Chakudya cham'mawa: 1 chikho cha mkaka + 1 mkate wonse wokwanira ndi dzira ndi tchizi + 8 strawberries;
• Chakudya cham'mawa: 1 mbale ya gelatin + 3 mabokosi;
• Chakudya chamadzulo: 1 yophika nyama yankhuku ndi zidutswa za chinanazi + supuni 4 za mpunga ndi nandolo + letesi, phwetekere, nkhaka ndi saladi wa azitona + chidutswa chimodzi cha mango;
• Zakudya zoziziritsa kukhosi: Galasi limodzi la green kale, apulo ndi mandimu + 4 toast yonse yokhala ndi curd.

Tsiku 2

• Chakudya cham'mawa: Phala la oatmeal lopangidwa ndi 200 ml ya mkaka wa soya + supuni 3 za oats + supuni 1 ya ufa wa koko;
• Chakudya cham'mawa: Tositi ya 3 yokhala ndi tchizi tchizi + chidutswa chimodzi cha papaya;
• Chakudya chamadzulo: Meatballs mu uvuni wokhala ndi mtedza wonse wa pasitala ndi msuzi wa phwetekere + saladi wa biringanya, kaloti wokazinga ndi ma beets osungunuka, opukutidwa ndi anyezi ndi maolivi + magawo awiri a chinanazi;
• Zakudya zoziziritsa kukhosi: 1 yogurt wachilengedwe ndi granola + nthochi 1;

Tsiku 3

• Chakudya cham'mawa: 1 oat pancake yodzaza ndi zipatso + 1 yogurt yosavuta;
• Chakudya cham'mawa: 1 mbale ya gelatin + mabisiketi 5 a Maria;
• Chakudya chamadzulo: Msuzi wa nsomba ndi mbatata, kaloti, kabichi ndi anyezi + supuni 5 za mpunga wofiirira + 1 lalanje;
• Zakudya zoziziritsa kukhosi: peyala ndi oat vitamini.

Umu ndi momwe mungakhalire ndi khungu labwino komanso lokongola:

Nthawi yotenga collagen supplement

Collagen supplementation ndiyofunika kuyambira zaka 30 ndipo ndiyofunika kuyambira zaka 50, chifukwa, popita nthawi, imatha kupangidwa ndi thupi ndipo, chifukwa chake khungu limayamba kuwonongeka. Onani momwe mungagwiritsire ntchito: Hydrolyzed collagen.

Hydrolyzed collagen ndiyo yothandiza kwambiri pakulimbitsa khungu, popeza pang'ono pokha pamakhala mankhwala ochulukirapo a collagen osasunthika ndipo amalowetsedwa mokwanira ndi thupi. World Health Organisation ikulimbikitsa kumwa 9g ya collagen patsiku kwa anthu akuluakulu.

Zitsanzo zina za collagen zowonjezera ndi:

• Hydrolyzed collagen, yochokera ku Sanavita. Wolemera ndi zinc, vitamini A, C ndi E, amapezeka mu ufa womwe uyenera kusakanizidwa ndi madzi, madzi, mkaka kapena msuzi komanso pokonzekera gelatin. Mtengo: Kuyambira R $ 30 mpaka 50.
• BioSlim Collagen, wochokera ku Herbarium. Zokoma ndi tiyi wobiriwira kapena mandimu, zomwe zimayenera kuchepetsedwa ndi zakumwa. Mtengo: pafupifupi, R $ 20.
• Collagen, kuchokera ku Performance Nutrition. Mu makapisozi a 6g iliyonse. Mtengo: pafupifupi, R $ 35.

Hydrolyzed collagen itha kugulidwa ku pharmacy, kuphatikiza mankhwala kapena malo ogulitsira zinthu zachilengedwe. Onani zabwino zonse za nyama ndi masamba gelatin.

Kutenga collagen kumakupangitsani kuti muchepetse thupi chifukwa kumakupatsani mphamvu yokhuta, popeza ndi puloteni ndipo imakhalabe m'mimba kuti ipukusidwe kwa nthawi yayitali. Komabe, ntchito yake yayikulu ndikuchita kukhathamira ndi kuthandizira khungu, kuchepetsa kupindika. Onani zakudya zina 10 kuti muchotse makwinya.