Kodi Zowonjezera za Collagen Ndi Zofunika? Nazi Zonse Zomwe Muyenera Kudziwa

Zamkati

• Onjezani Zakudya za Collagen ku Menyu Yanu
• Limbikitsani Mayamwidwe Anu a Collagen
• Pitani ku Collagen Supplements
• Nthawi Yanu Kugwiritsa Ntchito Collagen Kumanja
• Njira Zosavuta za 3 Zopezera Collagen Yambiri
• Onaninso za

Zowonjezera za Collagen zikubweretsa dziko labwino kwambiri. Akangowoneka ngati chiwombankhanga komanso chosalala, amatha kukhala ndi thanzi labwino komanso thanzi labwino, kafukufuku watsopano akuwonetsa.

Kwamodzi, zowonjezera ma collagen zimawoneka ngati zikuwongolera thanzi limodzi. Ochita masewera olimbitsa thupi omwe ali ndi ululu wokhudzana ndi masewera olimbitsa thupi omwe adatenga 10 magalamu a collagen tsiku ndi tsiku anali ndi kuchepa kwa zizindikiro zawo, kafukufuku wa yunivesite ya Penn State anapeza.

Mapuloteni, omwe mwachilengedwe amakhala pakhungu lanu, tendon, cartilage, ndi minofu yolumikizana, amathanso kukuthandizani kuti mukhale olimba komanso odekha. "Collagen ili ndi amino acid glycine ndi arginine, omwe amathandiza kupanga creatine, chinthu chomwe chimapangitsa kuti minofu ikhale yolimba," akutero Mark Moyad, M.D. Buku lowonjezera la Supplement. Glycine akuwoneka kuti amachepetsa dongosolo lamanjenje, lomwe limatha kupititsa patsogolo kugona, Dr. Moyad akutero. Ndipo imalepheretsa kuyankha kwa kutupa kwa thupi kupsinjika, kuteteza m'mimba kuti zisawonongeke chifukwa cha nkhawa. (Zokhudzana: Chifukwa Chake Sizinayambike Kwambiri Kuti Muyambe Kuteteza Collagen Pakhungu Lanu.)

Popeza kupanga kwa kolajeni kumachedwetsa mzaka za 30, kukweza milingo yanu kudzera pa ma collagen kungakhale kusuntha. Koma komwe mumazipeza komanso kuchuluka kwa zomwe mumatenga ndizofunikira. Gwiritsani ntchito ndondomeko ya mfundo zinayiyi kuti mudziwe magwero abwino kwambiri ndi ndalama zanu.

Onjezani Zakudya za Collagen ku Menyu Yanu

"Magwero abwino kwambiri a collagen amachokera ku zakudya zonse," akutero McKel Hill, RDN., yemwe anayambitsa Nutrition Stripped. Ngati mukudya zakudya zamapuloteni, mwina mukukhala ndi collagen, akutero. Nyama ndi nsomba zonse zimakhala nazo, koma zinthu zomwe sitimadya kawirikawiri, monga tendon, zimapereka kwambiri. Ndiye ngati mukuyesera kukulitsa milingo yanu, Dr. Moyad akuwonetsa msuzi wa mafupa, wopangidwa ndi kuwiritsa ziwalo zokhala ndi kolajeni. Mazira azungu ndi gelatin (monga Jell-O kapena wothira mkaka ndi kusonkhezera khofi) ndi njira zabwino nazonso.

Ngati simukudya nyama, "sankhani zomera za proline ndi glycine, awiri mwa ma amino acid omwe ali mu collagen," akutero Dr. Moyad. Mutha kuzipeza mu nyemba monga soya; spirulina, algae yobiriwira yobiriwira yomwe imatha kuwonjezeredwa ku smoothies; ndi agar, chinthu chochokera ku algae ofiira am'madzi omwe angalowe m'malo mwa gelatin muzakudya zamasamba, akutero. (Werengani zambiri: Kodi Collagen Yotani Ndipo Mumayigwiritsa Ntchito Bwanji?)

Limbikitsani Mayamwidwe Anu a Collagen

Zakudya zina zimatha kuyambitsa thupi kupanga kolajeni wachilengedwe ndikukulitsa zotsatira za collagen zomwe mumapeza kuchokera ku zakudya kapena zowonjezera. Dr. Moyad atchula zinthu zitatu zofunika kwambiri: vitamini C ndi ayironi, zomwe ndi zofunika kwambiri pakupanga kolajeni, ndi omega-3 fatty acids, amene amateteza nkhokwe za kolajeni m’thupi kuti zisawonongeke. Mutha kuzipeza mosavuta kuchokera ku zakudya monga tsabola belu, broccoli, ndi zipatso (za vitamini C); nkhono, nkhono zofiira, ndi masamba obiriwira (chitsulo); ndi nsomba, mackerel, ndi nsomba zina zamafuta (omega-3s).

Pitani ku Collagen Supplements

Ngati simukudya nyama yambiri (kapena ina), mungafune kulingalira za collagen powder, protein, kapena-ngati mukufuna mapiritsi apamwamba, Dr. Moyad akuti. Fufuzani chowonjezera chomwe chimatsimikiziridwa ndi kampani yodziyesa yachitatu, monga NSF International kapena United States Pharmacopeia (USP). Yambani kuwonjezera pazakudya zanu pang'onopang'ono: Choyamba, tengani mamiligalamu 1,000 kwa milungu iwiri kapena itatu. Mukawona zofunikira-mafupa anu amamva bwino kapena mumagona mofulumira-tsatirani kumlingo umenewo. Koma ngati simukuwona zovuta zilizonse, pitirizani kuwonjezera kuchuluka kwa ma milligram a 1,000 mpaka mutapeza zotsatira kapena kugunda mamiligalamu 15,000, chilichonse chomwe chimabwera koyamba, atero Dr. Moyad. (Gwiritsani ntchito collagen ufa ngati NeoCell Super Collagen powder mu mbale iyi ya kiwi coconut smoothie.)

Nthawi Yanu Kugwiritsa Ntchito Collagen Kumanja

Ngati mukugwiritsa ntchito collagen kuti muchite masewera olimbitsa thupi, idyani mapuloteni a collagen pasanathe ola limodzi mutatha kuchita masewera olimbitsa thupi, monga momwe mungachitire ndi puloteni ina iliyonse. Anthu omwe adachita izi adalimbitsa mphamvu zawo zamphamvu ndi minofu, malinga ndi kafukufuku wofalitsidwa mu Briteni Journal of Nutrition. Nthawiyo imawoneka yovuta chifukwa minofu yanu itha kugwiritsa ntchito collagen bwino kukula nthawi yomweyo mukamaliza kulimbitsa thupi, wolemba wolemba Denise Zdzieblik akuti. Kumbali ina, ngati cholinga chanu ndi kupha njala, imwani kolajeni m'mawa kapena masana, kutengera nthawi yomwe mumamva njala, akutero Dr. Moyad. Kuonjezera chakudya chanu cham'mawa kapena chamasana ndi mlingo wa collagen ufa (kusakaniza mu smoothie kapena madzi-ndiwopanda pake) kudzakuthandizani kuthetsa zilakolako.

Njira Zosavuta za 3 Zopezera Collagen Yambiri

• Mapuloteni a Collagen: Ndi zokometsera monga coconut cashew ndi macadamia sea salt, kuphatikiza 15 magalamu a protein, Primal Kitchen collagen protein bars ndiwanzeru pakati pa chakudya. ($18; primalkitchen.com)
• Madzi a Collagen: Dirty Lemon + collagen (wothira madzi a mandimu ndi cayenne) amapereka mamiligalamu 4,000 a protein-yokwanira kupatsa magawo anu kaye pang'ono nthawi iliyonse. ($ 65 kwa 6; dirtylemon.com)
• Wokonza kolajeni: Thirani supuni ya coconut, vanila, kapena gingerbread Vital Proteins collagen creamer-yomwe ili ndi magalamu 10 a collagen-mu khofi wanu wam'mawa. ($ 29; vitalproteins.com)

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