13 Zvekudya Zvinobatsira Muviri Wako Kuburitsa Collagen

Zvemukati

• Nei uchifanira kufunga nezvekudya
• 1. Bone muto
• 2. Huku
• 3. Hove nehove
• 4. Mazai machena
• 5. Michero yeCitrus
• 6. Michero
• 7. Zvibereko zveTropical
• 8. Garlic
• 9. Mashizha mashizha
• 10. Bhinzi
• 11. Cashews
• 12. Madomasi
• 13. Bhero mhiripiri
• Shuga uye yakanatswa carbs inogona kukuvadza collagen
• Mimwe mibvunzo yakaoma nezve collagen uye chikafu

Kuwedzera kana kudya?

"Kudya kunoita chikamu chakakura zvinoshamisa pakuonekwa uye hudiki hweganda rako," anodaro Krist Goncalves, CHN anozivikanwa ane hutano hwakakwana. "Uye izvo zvese zvinodzikira kune collagen."

Collagen ndiyo protein inopa ganda chimiro chayo, kureruka, uye kutambanudza. Kune akawanda marudzi e collagen, asi muviri wedu unonyanya kuve nemhando 1, 2, uye 3. Sezvo isu patinokwegura, tinogadzira - saka tsika yekumukira kumakwenzi nekuonda ganda tinoona iyo yatinokura.

Izvi zvinotsanangura boom ye collagen inowedzera yakaiswa mune yedu yemagariro feeds uye mashefu emashefu mazuva ano. Asi mapiritsi e collagen nehupfu ndiyo nzira yakanakisa? Musiyano wakakosha pakati pezviviri unogona kunge uri pasi peiyo bioavailability - kugona kwemuviri kushandisa chikafu.

Nei uchifanira kufunga nezvekudya

"Chikafu senge muto wepfupa chine fomu isingawanikwe yeclagen iyo muviri wako unogona kushandisa ipapo ipapo, zvichiita kuti zvive zvine musoro kupfuura zvinowedzerwa," anodaro akanyoreswa chikafu wezvekudya Carrie Gabriel. A zvakare akagumisa kuti michero nemiriwo ndiyo nzira yakachengeteka uye ine hutano yekusimudzira hutano hweganda.

Uyezve, sezvo zvinopfuura-the-counter zvinowedzera zvisina kunyorwa, zvingangove zvakachengeteka kunamatira nenzira yekudya yekuwedzera collagen.

Kudya zvikafu zvine collagen-zvakapfuma kana zvekudya zvinowedzera kugadzirwa kwecollagen zvinogona zvakare kubatsira kugadzira matombo ekuvaka (amino acids) aunoda pazvinangwa zveganda rako. "Kune matatu maamino acids akakosha ku collagen synthesis: proline, lysine, uye glycine," anodaro akanyoreswa wezvekudya uye nyanzvi yezvakanaka Katey Davidson, MScFN, RD.

1. Bone muto

Nepo kutsvagurudza kwazvino kuchiona pfupa muto inogona kunge isiri yekuvimbika sosi ye collagen, iyi sarudzo ndiyo inonyanya kufarirwa neshoko remuromo. Yakagadzirwa nekunyemwerera mapfupa emhuka mumvura, maitiro aya anotendwa kutora collagen. Paunenge uchigadzira izvi pamba, mwaka muto nezvinonhuwira zvekuravira.

"Sezvo muto wepfupa wakagadzirwa nemapfupa uye nyama inobatanidza, ine calcium, magnesium, phosphorus, collagen, glucosamine, chondroitin, amino acids, uye zvimwe zvakawanda zvinovaka muviri," anodaro Davidson.

"Zvisinei, muto wega wega wepfupa wakasiyana nekuda kwehunhu hwemapfupa anoshandiswa pamwe nezvimwe zvinoshandiswa," anowedzera.

Kuti uve nechokwadi chekunaka kwemuto wako, edza kuzviita wega nemapfupa akawanikwa kubva kune anonyanya kuzivikanwa bhucha.

2. Huku

Pane chikonzero nei akawanda collagen anowedzera anotorwa kubva kuhuku. Nyama chena yemunhu wese inofarira huwandu hwezvinhu. (Kana iwe wakambocheka huku yose, pamwe wakacherekedza huwandu hwakawanda hunobatanidza huku yehuku ine.) Tinyama idzi dzinoita huku hupfumi hune hupfumi hwekudya collagen.

Tsvakurudzo dzinoverengeka dzakashandisa sosi collagen yekurapa arthritis.

3. Hove nehove

Kufanana nedzimwe mhuka, hove uye shellfish zvine mapfupa uye mitsipa yakagadzirwa ne collagen. Vamwe vanhu vakataura kuti gungwa collagen ndeimwe yeanonyanya kutorwa.

Asi nepo nguva yako yemasikati sadza sangweji kana salmon yenguva yekudya kwemanheru inogona kuwedzera kune yako yaunodya collagen, ziva kuti "nyama" yehove ine collagen shoma pane zvimwe, zvidimbu zvisingadiwi.

"Hatidi kudya zvikamu zvehove zvakakwirira kwazvo mucollagen, semusoro, zviyero, kana mboni dzemaziso," anodaro Gabriel. Muchokwadi, vakashandisa ganda rehove sosi yecollagen peptides.

4. Mazai machena

Kunyangwe mazai asina matukisi anobatana senge zvimwe zvakawanda zvinogadzirwa nemhuka, mazai machena ane, imwe yeamino acids anodiwa mukugadzira collagen.

5. Michero yeCitrus

Vitamin C inoita basa rakakura mukati, mutungamiriri wemuviri kune collagen. Naizvozvo, kuwana zvakakwana vitamini C kwakakosha.

Sezvaungave iwe uchiziva, michero yemucitrus senge maorenji, grapefruit, mandimu, uye marimu azere neino chikafu. Edza chibereko chakabikwa chikafu chamangwanani, kana kuwedzera zvikamu zveorenji kune saladhi.

6. Michero

Kunyangwe macitrus anowanzo tora kubwinya kwese kweiri vhitamini C yezviri mukati, ma berries ndoimwe yakanaka sosi. Ounce yeyunce, sitrobheri inopa chaizvo vhitamini C yakawanda kupfuura maorenji. Raspberries, blueberries, uye mabheribheri anopa huwandu hwakawanda, zvakare.

"Uyezve," anodaro Davidson, "ma berries ane ma antioxidant mazhinji, ayo anochengetedza ganda kubva mukukuvara."

7. Zvibereko zveTropical

Kukomberedza rondedzero yemichero yakafuma muvhitamini C michero yekudziya semango, kiwi, chinanazi, uye guava. Guava zvakare inozvirumbidza idiki diki yeZinc, imwe co-factor yekugadzira collagen.

8. Garlic

Garlic inogona kuwedzera zvinopfuura kungovavira kune yako inomhanyisa-fries uye pasita ndiro. Inogona kusimudzira yako collagen kugadzirwa, futi. Sekureva kwaGabriel, "Garlic ine sarufa yakawanda, inova nzira yekutsvaga zvicherwa zvinobatsira kugadzira pamwe nekudzivirira kuparara kwe collagen."

Izvo zvakakosha kuti uzive, zvisinei, kuti yakawanda sei iwe yaunoshandisa zvinhu. "Iwe ungangoda yakawanda yacho kuti uwane gogogenobhenefiti," anowedzera.

Asi nezvakanaka zvakawanda, zvakakodzera kufunga gariki chikamu chekudya kwako kwese. Sezvavanotaura padandemutande: Kana iwe uchida gariki, tora chiyero muresipi uye wedzere.

Garlic yakachengeteka mune yakajairwa mari, asi yakawandisa gariki (kunyanya mbishi) inogona kukonzera kupisa kwemwoyo, kushushikana mudumbu, kana kuwedzera njodzi yako yekubuda ropa kana ukashandisa vatete veropa. Dzivisa kudya yakawanda garikisi kungoita collagen zvinangwa.

9. Mashizha mashizha

Isu tese tinoziva mashizha emashizha ndiwo akakosha mutambi mune chikafu chine hutano. Sezvazvinoitika, ivo vanogona kupa aesthetic mabhenefiti, futi.

Sipinachi, kare, chiSwiss chard, uye mamwe ma saladi magidhi anowana iwo mavara kubva kune chlorophyll, inozivikanwa neayo antioxidant ehupfumi.

"Dzimwe ongororo dzakaratidza kuti kunwa chlorophyll kunowedzera pamberi pe collagen muganda," anodaro Gabriel.

10. Bhinzi

Bhinzi chikafu chepamusoro-cheprotein chinowanzo kuve nemaamino acids anodiwa kune collagen synthesis. Uyezve, mazhinji acho akapfuma nemhangura, chimwe chikafu chinodiwa mukugadzira collagen.

11. Cashews

Inotevera nguva iwe paunosvika kune mashoma nzungu kuti utore pane, ita kuti ive cashews. Idzo nzungu dzinozadza dzine zinc nemhangura, zvese zviri zviviri zvinowedzera kugona kwemuviri kugadzira collagen.

12. Madomasi

Chimwe chakavanzika chevhitamini C, imwe nyanya nyanya inogona kupa anosvika makumi matatu muzana ezviwanikwa zvakakosha zvecollagen. Madomasi anozvirumbidzawo yakawanda yeLycopene, ine simba.

13. Bhero mhiripiri

Paunenge uchiwedzera matomatisi kune saradhi kana sangweji, kanda mune imwe tsvuku bhero mhiripiri, futi. Aya mavhavhitamini C akakwirira ane capsaicin, iyo inogona kurwisa zviratidzo zvekukwegura.

Shuga uye yakanatswa carbs inogona kukuvadza collagen

Kubatsira muviri wako kuita yakanakisa kugadzirwa kwe collagen, haugone kukanganisika neakakwira-collagen mhuka kana chikafu chekudyara kana vhitamini uye zvicherwa-zvakapfuma michero nemiriwo.

Uye kana iwe usingade zvekudya zvakanyorwa, yeuka kuti hapana imwe sosi. Kudya kuzere nezvikafu zvine mapuroteni-akapfuma, kungave kubva kumiti kana mhuka, kunogona kubatsira kupa aya akakosha amino acids.

Zvimwe zvinovaka muviri zvinobatsira maitiro e collagen kugadzirwa anosanganisira zinc, vitamini C, uye mhangura. Nekudaro, michero nemiriwo zvine mavitamini akawanda uye zvicherwa zvakare ishamwari yekutsveta ganda.

Uye, nekuda kwemimwe mhedzisiro inoshamisa, ita shuwa yekugara kure neshuga yakawandisa uye makarhydrate akacheneswa, ayo anogona kukonzera kuzvimba nekukuvadza collagen.

Mimwe mibvunzo yakaoma nezve collagen uye chikafu

Dzimwe nguva zvekudya zvakasiyana siyana zvinonetsa kugara uchipinda mukudya kwako. Uye vamwe vakabvunza kana kudya chikafu chine collagen chaicho kunoshandura kune ganda rakasimba. Zvinogoneka kuti mudumbu asidhi inogona kuputsa collagen mapuroteni, achivatadzisa kusvika paganda.

Uye sezvo collagen yekudya yekurwisa kuchembera ichiri nzvimbo nyowani yekutsvaga, nyanzvi zhinji dzinozeza kutora mhedzisiro.

Zvakadaro, kumwe kutsva kunoratidzika kutaridzika. Yakaburitswa mumagazini Skin Pharmacology uye Physiology yakawana kuti vakadzi vanodya yakawedzera collagen vaive nemazinga akakwirisa ekuganda kweganda mushure memavhiki mana kupfuura avo vakatora placebo.

Mumwe akacherekedza 13 muzana kudzikira mukuonekwa kwemitsara uye kuunyana mune vakadzi vane hutano mushure memasvondo gumi nemaviri pane iyo collagen yekuwedzera.

Izvo zvakati, collagen haisi chete yeganda rakatsetseka, rakasununguka. Collagen inogona zvakare kubatsira nemarwadzo akabatana, mhasuru, kana kugaya. Nekudaro, kana collagen ichiwedzera ruzha zvakanyanya kuwanikwa kune yako maitiro uye chikwama, isu tinoti zvakakodzera kuyedza.

Sarah Garone, NDTR, inyanzvi yezvokudya, munyori wezvehutano akazvimiririra, uye blogger yezvokudya. Iye anogara nemurume wake nevana vatatu muMesa, Arizona. Tsvaga iye achigovana pasi-pasi-pasi hutano uye ruzivo rwekudya uye (kazhinji) zvine hutano mabikirwo kuA Rudo Lettder kune Chikafu.