Zakudya 13 Zomwe Zimathandiza Thupi Lanu Kutulutsa Collagen

Zamkati

• Chifukwa chake muyenera kuganizira chakudya choyamba
• 1. Msuzi wa mafupa
• 2. Nkhuku
• 3. Nsomba ndi nkhono
• 4. Mazira azungu
• 5. Zipatso za zipatso
• 6. Zipatso
• 7. Zipatso zam'malo otentha
• 8. Garlic
• 9. Masamba obiriwira
• 10. Nyemba
• 11. Zokometsera
• 12. Tomato
• 13. Tsabola belu
• Shuga ndi carbs woyengedwa zitha kuwononga collagen
• Mafunso ena ovuta okhudza collagen ndi zakudya

Kuonjezera kapena kudya?

Krista Goncalves, CHN anati: "Zakudya zimathandiza kwambiri pakhungu lako komanso paunyamata wako." "Ndipo zonsezi zimafikira ku collagen."

Collagen ndi mapuloteni omwe amapatsa khungu kapangidwe kake, kukhathamira kwake, ndi kutambasula kwake. Pali mitundu yambiri ya collagen, koma thupi lathu makamaka limakhala ndi mtundu 1, 2, ndi 3. Tikamakalamba, timatulutsa - chifukwa chake chizolowezi chokhala ndi makwinya ndi kupatulira khungu timawona achikulire omwe timakula.

Izi zikufotokozera kuchuluka kwa ma collagen omwe amathandizidwa ndi chakudya chathu m'mashelefu masiku ano. Koma kodi mapiritsi a collagen ndi ufa ndiye njira yabwino kwambiri? Kusiyanitsa kwakukulu pakati pa ziwirizi kungakhale mpaka kupezeka kwa bioavailability - kuthekera kwa thupi kugwiritsa ntchito michere.

Chifukwa chake muyenera kuganizira chakudya choyamba

"Zakudya monga msuzi wa mafupa zili ndi mtundu wa collagen womwe thupi lanu silingagwiritsidwe ntchito nthawi yomweyo, ndikupangitsa kuti ukhale wopambana kuposa ma supplements," akutero katswiri wazakudya Carrie Gabriel. Ananenanso kuti zipatso ndi ndiwo zamasamba ndi njira yabwino kwambiri komanso yathanzi yolimbitsa khungu.

Kuphatikiza apo, popeza kuti owonjezera owonjezera pa kasamalidwe amakhala osalamulirika, mwina ndibwino kuti musunge njira yodyetsera yolimbikitsira collagen.

Kudya zakudya zokhala ndi collagen kapena zakudya zomwe zimathandizira kupanga collagen zitha kuthandizanso kupanga zomangira (amino acid) zomwe mukufuna pakhungu lanu. "Pali ma amino acid atatu ofunikira kaphatikizidwe ka collagen: proline, lysine, ndi glycine," atero a Katey Davidson, MScFN, RD.

1. Msuzi wa mafupa

Ngakhale kafukufuku waposachedwa apeza kuti msuzi wa mafupa sangakhale gwero lodalirika la collagen, njirayi ndi yotchuka kwambiri pakamwa. Wopangidwa ndikuwotcha mafupa a nyama m'madzi, njirayi imakhulupirira kuti imatulutsa collagen. Mukamapanga izi kunyumba, perekani msuzi ndi zonunkhira.

"Popeza msuzi wa mafupa umapangidwa ndi mafupa komanso minofu yolumikizana, uli ndi calcium, magnesium, phosphorous, collagen, glucosamine, chondroitin, amino acid, ndi zina zambiri zopatsa thanzi," akutero Davidson.

"Komabe, msuzi uliwonse wa mafupa ndi wosiyana chifukwa cha mtundu wa mafupa omwe amagwiritsidwa ntchito limodzi ndi zosakaniza zina," akuwonjezera.

Kuti mutsimikizire kuti msuzi wanu ndi wabwino, yesani kudzipanga nokha ndi mafupa opezeka kwa ogulitsa nyama.

2. Nkhuku

Pali chifukwa chomwe ma collagen ambiri amathandizira kuchokera ku nkhuku. Nyama yoyera yomwe aliyense amakonda imakhala ndi zinthu zokwanira. (Ngati munadulapo nkhuku yonse, mwina mwawonapo kuchuluka kwa nkhuku zolumikizana zomwe zimakhala.) Matendawa amapanga nkhuku kukhala gwero labwino la collagen.

Kafukufuku angapo agwiritsa ntchito ngati gwero la collagen yothandizira nyamakazi.

3. Nsomba ndi nkhono

Monga nyama zina, nsomba ndi nkhono zimakhala ndi mafupa ndi mitsempha yopangidwa ndi collagen. Anthu ena anena kuti collagen yam'madzi ndi imodzi mwazovuta kwambiri.

Koma ngakhale sangweji yanu ya nkhomaliro ya tuna kapena nkhomaliro ya nkhomaliro imatha kuwonjezera zomwe mumadya mu kolajeni, dziwani kuti "nyama" ya nsomba imakhala ndi kolajeni wocheperako kuposa zigawo zina zosafunikira kwenikweni.

"Sitimakonda kudya ziwalo za nsomba zomwe zimakhala zapamwamba kwambiri mu collagen, monga mutu, mamba, kapena maso," akutero a Gabriel. M'malo mwake, ndagwiritsa ntchito khungu la nsomba ngati gwero la ma peptide a collagen.

4. Mazira azungu

Ngakhale mazira samakhala ndimatenda olumikizirana monga zinthu zina zambiri zanyama, azungu azungu ali nawo, amodzi mwa amino acid ofunikira kupanga collagen.

5. Zipatso za zipatso

Vitamini C amatenga gawo lalikulu, chotsatira cha thupi cha collagen. Chifukwa chake, kupeza vitamini C wokwanira ndikofunikira.

Monga mukudziwa, zipatso za citrus monga malalanje, zipatso za mandimu, mandimu, ndi mandimu ndizodzaza ndi michere imeneyi. Yesani zipatso zamphesa zouma kuti mudye chakudya cham'mawa, kapena onjezerani magawo a lalanje ku saladi.

6. Zipatso

Ngakhale zipatso zamtundu wa citrus zimapeza ulemu wonse chifukwa cha mavitamini C, zipatso zake ndizabwino kwambiri. Ounce kamodzi kokha, strawberries amapereka vitamini C wambiri kuposa malalanje. Raspberries, blueberries, ndi mabulosi akuda amapereka mlingo waukulu, nawonso.

Davidson anati, "Komanso, zipatso zimakhala ndi mankhwala ambiri oteteza khungu ku ngozi."

7. Zipatso zam'malo otentha

Kuzungulira mndandanda wazipatso wokhala ndi vitamini C wochuluka ndi zipatso zam'madera otentha monga mango, kiwi, chinanazi, ndi gwava. Guava imadzitamandira ndi zinc pang'ono, china chophatikizira kupanga collagen.

8. Garlic

Garlic imangowonjezera zambiri kuposa zokometsera zanu zokha zophika ndi pasitala. Zingalimbikitsenso kupanga kolagen kwanu. Malinga ndi a Gabriel, "Garlic ili ndi sulufule yambiri, yomwe ndi mchere womwe umathandizira kupanga komanso kupewa kuwonongeka kwa collagen."

Ndikofunika kuzindikira, komabe, kuti kuchuluka kwa zomwe mumadya zinthu. "Muyenera kuti mumafuna zambiri kuti muthe kupeza ma collagen," akuwonjezera.

Koma ndi maubwino ake ambiri, ndibwino kulingalira adyo gawo lazakudya zanu zanthawi zonse. Monga akunenera pa intaneti: Ngati mumakonda adyo, tengani muyeso ndikuuphatikiza.

Garlic ndiotetezedwa pafupipafupi, koma adyo wambiri (makamaka waiwisi) amatha kuyambitsa kutentha pa chifuwa, kukhumudwa m'mimba, kapena kuwonjezera chiopsezo chanu chodzitaya magazi mukamagwiritsa ntchito owonda magazi. Pewani kudya adyo wambiri chifukwa cha collagen.

9. Masamba obiriwira

Tonsefe timadziwa kuti masamba obiriwira ndiwofunikira kwambiri pachakudya chabwino. Zotsatira zake, atha kupatsanso zabwino zokongola.

Sipinachi, kale, Swiss chard, ndi masamba ena a saladi amatenga mtundu wawo kuchokera ku chlorophyll, wodziwika ndi antioxidant.

"Kafukufuku wina wasonyeza kuti kumwa chlorophyll kumawonjezera kalambulabwalo pakhungu," akutero a Gabriel.

10. Nyemba

Nyemba ndi chakudya chokhala ndi mapuloteni ambiri omwe nthawi zambiri amakhala ndi amino acid ofunikira kaphatikizidwe ka collagen. Kuphatikiza apo, ambiri aiwo ali ndi mkuwa wochuluka, michere ina yofunikira pakupanga kolajeni.

11. Zokometsera

Nthawi ina mukadzapeza mtedza wambiri kuti mudye, pangani ma cashews. Mtedza wodzazawu umakhala ndi zinc ndi mkuwa, zonse zomwe zimalimbikitsa thupi kupanga collagen.

12. Tomato

Gwero lina lobisika la vitamini C, phwetekere limodzi lokha limatha kupereka pafupifupi 30 peresenti ya michere yofunika iyi ya collagen. Tomato amadzitamandira kwambiri ndi lycopene, wamphamvu.

13. Tsabola belu

Pamene mukuwonjezera tomato mu saladi kapena sangweji, ponyaninso tsabola wina wofiira. Nkhumba za vitamini C izi zimakhala ndi capsaicin, yomwe imatha kuthana ndi zizindikilo za ukalamba.

Shuga ndi carbs woyengedwa zitha kuwononga collagen

Kuti muthandizire thupi lanu kupanga bwino kolajeni, simungathe kuyenda molakwika ndi zakudya zamagulu kapena zakudya zamasamba kapena zipatso ndi ndiwo zamasamba zopatsa mavitamini ndi mchere.

Ndipo ngati simukukonda zakudya zomwe zalembedwa, kumbukirani kuti palibe gwero limodzi. Chakudya chodzaza ndi zakudya zokhala ndi zomanga thupi zambiri, kaya chomera kapena nyama, chingathandize kupereka ma amino acid ovutawa.

Zakudya zina zomwe zimathandizira kupanga collagen ndi zinc, vitamini C, ndi mkuwa. Chifukwa chake, zipatso ndi ndiwo zamasamba zokhala ndi mavitamini ndi michere yochulukiranso ndizothandizanso khungu.

Ndipo, kuti mupeze zotsatira zowoneka bwino kwambiri, onetsetsani kuti musakhale ndi shuga wambiri komanso chakudya chambiri, chomwe chingayambitse kutupa komanso kuwononga collagen.

Mafunso ena ovuta okhudza collagen ndi zakudya

Nthawi zina zakudya zosiyanasiyana zimakhala zovuta kuti muzidya nthawi zonse. Ndipo ena adakayikira ngati kumwa zakudya zama collagen kumatanthauziratu khungu lolimba. Ndizotheka kuti asidi wam'mimba amatha kuphwanya mapuloteni a collagen, kuwalepheretsa kufikira pakhungu.

Ndipo popeza collagen yoletsa kukalamba idakali malo atsopano ofufuza, akatswiri ambiri amakayikira kupeza mayankho otsimikizika.

Komabe, kafukufuku wina akuwoneka wodalirika. Wofalitsa mu nyuzipepala ya Skin Pharmacology and Physiology adapeza kuti azimayi omwe amamwa kolajeni wowonjezera amakhala ndi khungu lokwanira pakatha milungu inayi kuposa omwe adatenga malowa.

Wina adawona kuchepetsedwa kwa 13% pakuwoneka kwa mizere ndi makwinya mwa akazi athanzi pambuyo pa masabata khumi ndi awiri pa chowonjezera cha collagen.

Izi zati, collagen sikuti imangokhala yosalala, yotanuka. Collagen itha kuthandizanso ndi kupweteka kwamagulu, minofu, kapena chimbudzi. Chifukwa chake, ngati collagen imawonjezera mawu omvekera mosavuta pazomwe mumachita komanso chikwama chanu, timati ndikofunikira kuyesa.

Sarah Garone, NDTR, ndi wolemba zaumoyo, wolemba zaumoyo pawokha, komanso wolemba mabulogu azakudya. Amakhala ndi amuna awo ndi ana atatu ku Mesa, Arizona. Mupezeni akugawana zambiri zokhudzana ndi thanzi komanso thanzi komanso (makamaka) maphikidwe athanzi ku A Love Lettder to Food.