Zakudya 15+ Zotsutsa-Kukalamba ndi Collagen-Friendly Maphikidwe azaka 40 ndi Pambuyo

Zamkati

• Momwe mungakwaniritsire zosowa za thupi lanu
• Zakudya 4 zonenepa kwambiri za collagen kuti muthandizire thupi lanu
• Mbale ya quinoa yokhala ndi vinaigrette ya mandimu
• Ma tacos okoma ndi mbatata zokometsera
• Kale Caesar saladi ndi nkhuku
• Mbatata zabwino zonona
• Momwe dengu lokonda kolajeni limawonekera
• Panga
• Mapuloteni
• Mkaka
• Zakudya zamatumba
• Zonunkhira ndi mafuta
  
• Zizindikiro thupi lanu lingafunikire collagen yambiri
• Kulimbana ndi izi ...
• Sinthani zovala zanu ndi zakudya zambiri za collagen

Chifukwa chomwe kudya collagen kumathandizira ukalamba

Mwinamwake mwawonapo malonda ambiri a collagen peptides kapena mafupa a msuzi collagen omwe amwazikana m'mabuku anu onse. Ndipo pali chifukwa chowonera ma collagen pakadali pano:

Collagen ndiye kwambiri mthupi lathu. Ndi zomwe zimapezeka pakhungu lathu, m'mimba, mafupa, mitsempha ya magazi, minofu, ndi tendon.

Ganizirani izi ngati guluu womata zinthu izi pamodzi. Ndipo mwachilengedwe, tikamakalamba, kupanga kwathu kolajeni kumachedwetsa (moni, makwinya ndi minofu yofooka!).

Momwe mungakwaniritsire zosowa za thupi lanu

Matupi athu ndi zosowa zathu zimasintha tikamakula, makamaka tikamakwanitsa zaka 40.

Pamwamba pa izo,. Izi zimachepetsa kagayidwe kake ndi mphamvu. Ndi chifukwa chake mudzawona achikulire ambiri akudya chakudya chochepa komanso kusiya kudya. Zakudya zanu zosowa zimasinthanso. Kudya zakudya zokhala ndi mapuloteni ambiri kumapatsa thupi lanu ma amino acid ofunikira kuti apange mapuloteni ambiri.

Kuonetsetsa kuti mukudya kuyambira pachiyambi kungathandize kuchepetsa kusintha kulikonse.

Zakudya ndi mavitamini omwe angaganizire kudya kwambiri ndi awa:

• Vitamini C. Amapezeka mu zakudya monga zipatso za citrus, kiwi, ndi chinanazi.
• Mkuwa. Amapezeka mu zakudya monga nyama zanyama, ufa wa koko, ndi bowa wa portabella.
• Glycine. Amapezeka mu zakudya monga gelatin, khungu la nkhuku, ndi khungu la nkhumba.
• Nthaka. Amapezeka mu zakudya monga oyster, ng'ombe, ndi nkhanu.

Mwamwayi, pali magwero ambirimbiri a collagen kunja uko, komanso zakudya zowonjezera ma antioxidant zomwe zingakuthandizeni kuti muzidya bwino kuti thupi lanu likhale lokwera.

Tsatirani mndandanda wathu wamalonda ndi maphikidwe kuti mumve momwe zimakhalira kudya zakudya zotsutsa ukalamba. Timalonjeza kuti ndi zokoma.

KOPERANI E-BUKU

Pitirizani kuwerenga kuti mupeze mwatsatanetsatane malangizo athu olimbana ndi kukalamba.

Zakudya 4 zonenepa kwambiri za collagen kuti muthandizire thupi lanu

Tidapanga makamaka zakudya zopatsa thanzi, zotsutsana ndi antioxidant izi kuti zithandizire kupanga thupi lanu lachilengedwe la collagen. Zakudya izi zimatenga mphindi 40 iliyonse kuti zikonzekere ndipo ndizabwino kwa anthu omwe akuyang'ana kukonzekera chakudya. Kuti tikhale ndi zokwanira sabata lathu, timalimbikitsa kupititsa patsogolo kukula kwake.

Pa maphikidwe athunthu, kuphatikiza zithunzi za tsatane-tsatane, tsitsani kalozera wathu.

Mbale ya quinoa yokhala ndi vinaigrette ya mandimu

Salmon ndi gwero lalikulu la omega-3 fatty acids, omwe ndi abwino pamafupa komanso olumikizana komanso kugwira ntchito kwa ubongo. Phatikizani kuti ndi ma collagen peptides ambiri ndi zinthu zina zopangira collagen - monga mandimu, mbatata, kale, ndi peyala - ndipo mwadzipezera chakudya chotsutsa ukalamba!

Katumikira: 2

Nthawi: Mphindi 40

Pezani Chinsinsi!

Ma tacos okoma ndi mbatata zokometsera

Nkhuku yadzaza ndi zomanga thupi zambiri, zomwe ndizofunikira mthupi lathu. Ndi mavalidwe omwe ali kale ndi ma collagen peptides, mbatata, anyezi, avocado, ndi laimu zimapangitsa chakudya ichi kukhala bwenzi lowona kukalamba.

Ichi ndi chakudya chabwino chokonzekeretseratu nthawi, makamaka ngati mumakhala moyo wopita patsogolo.

Njira yotsika kwambiri ya carb: Pogwiritsa ntchito njira yotsika, yotsika kwambiri ya carb, mutha kuyatsa tortilla ndikuwonjezera masamba obiriwira kuti akhale saladi wokoma m'matumbo.

Katumikira: 2

Nthawi: Mphindi 40

Pezani Chinsinsi!

Kale Caesar saladi ndi nkhuku

Mu masaladi ambiri a Kaisara, mudzawona romaine ngati maziko. Tinapotoza ndikulongedza saladi yathu ya Kaisara ndi masamba obiriwira obiriwira, monga kale ndi sipinachi. Tinasinthanso zovala za Kaisara, zomwe nthawi zambiri zimadzazidwa ndi zowonjezera, kuti zizikhala zathanzi momwe zingathere.

Malangizo: Ngati simukumva mkate koma mukufunabe chakudya, onjezerani mtedza kapena mbewu. Kapena mwachangu nsawawa!

Katumikira: 2

Nthawi: Mphindi 45

Pezani Chinsinsi!

Mbatata zabwino zonona

Kukonda chitumbuwa cha mbatata koma alibe nthawi yopanga? Timachipeza - kutumphuka kwa pie kokha kungakhale kovuta. Ikani kirimu chabwino cha mbatata: Kulakalaka kwanu mu mawonekedwe a ayisikilimu, zedi kukhutiritsa zosowa zanu zonse ndikuwonjezeranso (ndi kuwonjezera) kuchuluka kwa collagen.

Imagwira ziwiri, koma tikukhulupirira kuti mukufuna osachepera katatu Chinsinsi ichi.

Katumikira: 2

Nthawi: Mphindi 5

Pezani Chinsinsi!

Momwe dengu lokonda kolajeni limawonekera

Phatikizani zakudya zotsutsana ndi ukalamba, zowonjezera collagen mu zakudya zanu ndikumverera kuti thupi lanu likulimba. Mndandanda wathu wosavuta, wopita kukagula umadalira momwe angathandizire thupi lanu. Simungathe kuyenda molakwika ndi izi.

KOPERANI E-BUKU

Panga

Zosakaniza

• mbatata
• kale
• sipinachi
• mvula
• peyala
• adyo
• mandimu
• anyezi wofiira
• zikopa
• layimu
• nthochi

Mapuloteni

Zosakaniza

• mawere a nkhuku
• Salimoni

Mkaka

Zosakaniza

• mkaka wa amondi
• mkaka wa fulakesi
• parmesan (365 Mtengo Wa Tsiku Lililonse)
• mkaka wopanda mbuzi yogurt (Redwood Hill Farm)

Zakudya zamatumba

Zosakaniza

• Kinoya
• vinyo wofiira vinaigrette
• nyemba zakuda (Mtengo wa 365 Tsiku Lililonse)
• amondi batala (365 Mtengo wa Tsiku Lililonse)
• cocoa powder (Mtengo wa 365 Tsiku Lililonse)
• Kutulutsa vanila (365 Mtengo watsiku ndi tsiku)
• phala anchovy
• Mpiru wa Dijon (Mtengo wa 365 Tsiku Lililonse)
• Msuzi wa Worcestershire (Mtengo wa 365 Tsiku Lililonse)
• utakula mkate wambewu zonse
• mitanda
• collagen peptides (Primal Kitchen)

Zonunkhira ndi mafuta

• mchere
• tsabola
• chitowe
• kusuta paprika
• Chili ufa
• sinamoni
• mafuta a maolivi

Takhala tikugwirizana ndi makampani monga Whole Foods '365 Everyday Value, Kettle Fire, Redwood Hill Farm, ndi Bob's Redmill kuti tipeze mndandanda wazogulitsa izi wa collagen.

Zizindikiro thupi lanu lingafunikire collagen yambiri

Mutha kuzindikira izi ndi zizindikiro ngati thupi lanu lili ndi kolajeni wochepa. Zizindikiro zina zomwe mungakumane nazo ndi izi:

• zopweteka mafupa
• kutuluka m'matumbo
• Zizindikiro zamatenda osakwiya
• makwinya ndi mizere yabwino
• kuuma khungu
• cellulite
• kupatulira tsitsi
• kuthamanga kwa magazi

Kulimbana ndi izi ...

… Kapena muchepetse, siyani ndi ma carbs oyenga bwino ndikuyamba kuwonjezera zakudya zama collagen ndi collagen zowonjezera pa chakudya chanu cha tsiku ndi tsiku. Ichi ndichifukwa chake tapanga bukhuli logulira okalamba.

Ngakhale simukuyenera "kudzimva okalamba" kuti muyesere zakudya izi, fufuzani zizindikilo zakukalamba (monga makwinya ndi kutayika kwa minofu) zimayamba kuwonekera mukakwanitsa zaka 40. Koma simukuyenera kukhala 40 kuti muyambe kudya zakudya zokhala ndi collagen zambiri, zopatsa antioxidant.

Sinthani zovala zanu ndi zakudya zambiri za collagen

Chifukwa chake, muli ndi ma peptide anu a collagen ndi protein ya collagen. Mwapanga maphikidwe awa, koma mukufunabe zambiri kuti musinthe sabata lanu lonse. Nazi zina zowonjezera zomwe mungawonjezere pamndandanda wazogula:

• zipatso
• sikwashi yam'madzi
• tomato
• peyala
• Zipatso za Brussels
• biringanya
• katsitsumzukwa
• nyemba

Zonunkhira zina zowonjezera ndi izi:

• mfuti
• ginger
• tiyi wobiriwira
• zakudya zopatsa thanzi monga maca, spirulina, ndi acai

Pogwiritsa ntchito mavitamini ndi mavitaminiwa pambali pa kuwonjezera chakudya chanu cha collagen ndi zakudya zowonjezera collagen, mukutsimikiza kuti muthandize msinkhu wa thupi lanu mokoma momwe mungathere.