Iwo Collagen Anowedzera Anokosha Izvo? Hezvino zvese zvaunoda kuti uzive

Zvemukati

• Wedzera Izvi Collagen Chikafu kuMenu Yenyu
• Wedzera Yako Collagen Absorption
• Tendeukira kuCollagen Supplements
• Nguva Yako Collagen Kushandiswa Kwazvo
• 3 Nyore Nzira dzeKuwana Yakawedzera Collagen
• Ongororo ye

Collagen zvinowedzera zviri kutora hupenyu hwepasi nedutu. Kana ichinge yaonekwa yakasimba seganda rinonamira uye rakatsetseka, inogona kunge iine huwandu hwakazara hwehutano uye kugwinya mabhenefiti, kutsva kutsva kunoratidza.

Kune rimwe, collagen zvinowedzera zvinoita sekuvandudza hutano hwakabatana. Vatambi vane marwadzo akabatana ane chokuita nekurovedza muviri vakatora 10 gramu ye collagen zuva nezuva vane kuderedzwa kwezviratidzo zvavo, chidzidzo chePenn State University chakawana.

Iyo protein, iyo iri musika paganda rako, tendon, shwashwa, uye inosangana matishu, inogona zvakare kubatsira kukuita iwe kusimba uye kudzikama. "Collagen ine maamino acids glycine uye arginine, ayo anobatsira kugadzirwa kwe creatine, chinhu chinowedzera simba remhasuru," anodaro Mark Moyad, MD, munyori we The Supplement Handbook. Glycine inoita kunge ine simba rekudzikamisa pasisitimu yetsinga, iyo inogona kuvandudza kurara, Dr. Moyad anodaro. Uye inokanganisa mhinduro yekuzvimba yemuviri kunetseka, kudzivirira dumbu kumhara kubva mukukuvara-kunokonzerwa nekukuvara. (Yakabatana: Nei Izvo Hazvisati Zvanyanyisa Kutangisa Kuchengetedza iyo Collagen Muganda Rako.)

Sezvo kugadzirwa kwe collagen kuchidzikira mu30s yako, kukwira mazinga ako kuburikidza ne collagen supplements kunogona kuve kwakanaka kufamba. Asi kwaunowana uye kuti unotora yakawanda sei zvakakosha. Shandisa iyi-poindi-mana kuronga kuti uwane kwakanyanya sosi uye huwandu hwako.

Wedzera Izvi Collagen Chikafu kuMenu Yenyu

"Kwakanakisisa sosi ye collagen ndeyekudya kwakazara," anodaro McKel Hill, R.D.N., muvambi weNutrition Stripped. Kana iwe uri kudya yakakwira-protein chikafu, iwe unogona kunge uchiwana collagen, anodaro. Yese nyama nehove zvirimo, asi zvinhu zvatisingawanzo kudya, sematendon, zvinopa zvakanyanya. Saka kana uri kuyedza kukwidziridza mazinga ako, Dr. Moyad vanokurudzira muto webhonzo, wakagadzirwa nekubikisa zvikamu zvine collagen. Mazai machena uye gelatin (saJell-O kana yakasanganiswa nemukaka uye yakamutsirwa mukofi) isarudzo dzakanaka zvakare.

Kana iwe usingadyi nyama, "sarudza zvirimwa zveproline uye glycine, maviri emaamino acids mu collagen," Dr. Moyad anodaro. Unogona kuzviwana mumabhata akaita sesoya; spirulina, inodyiwa yebhuruu-girini algae inogona kuwedzerwa kune smoothies; uye agar, chinhu chinotorwa kubva kugungwa tsvuku algae iyo inogona kutsiva gelatin mune vegan madhiri, anodaro. (Verenga zvimwe: Chii Chinogadziriswa Collagen uye Unoishandisa Sei?)

Wedzera Yako Collagen Absorption

Zvimwe zvinovaka muviri zvinogona kutanga-kugadzirwa kwemuviri wecollagen yechisikigo uye nekuwedzera mhedzisiro yeiyo collagen yaunowana kubva muzvikafu kana zvinowedzera. Dr. Moyad vanodana zvinhu zvitatu zvakakosha: vhitamini C nesimbi, izvo zvose zvakakosha pakugadzirwa kwecollagen, uye omega-3 fatty acids, inodzivirira zvitoro zvecollagen zvemuviri kubva pakukuvadzwa. Unogona kuzviwana zviri nyore kubva kune zvekudya zvakaita semhiripiri, broccoli, uye citrus (yevhitamini C); hove, nyama tsvuku, uye yakasvibira mashizha (iron); uye salmon, mackerel, nedzimwe hove dzine mafuta (omega-3s).

Tendeukira kuCollagen Supplements

Kana iwe usingadye yakawanda (kana chero ipi) nyama, ungangoda kufunga nezve collagen poda, protein, kana-kana iwe uri kutsvaga yakakwira dosi-mapiritsi, Dr. Moyad anodaro. Tarisa chinowedzerwa chinozivikanwa nekambani yechitatu-bato-yekuyedza kambani, senge NSF International kana United States Pharmacopeia (USP). Kutanga kuiwedzera pakudya kwako zvishoma nezvishoma: Kutanga, tora mamirigiramu chiuru kwevhiki mbiri kana nhatu. Kana iwe ukaona perks-majoini ako anonzwa zviri nani kana iwe ukarara nekukurumidza-namatira kune iyo dosi. Asi kana pasina zvawaona, enda mberi uwedzere kudya kwaunoita mamirigiramu anosvika chiuru kusvika wawana maresults kana kurova zviuru gumi nezvishanu zvemamilligrams, chero chinouya pekutanga, vanodaro Dr. Moyad. (Shandisa collagen poda seNeoCell Super Collagen poda mune iyi kiwi coconut smoothie ndiro.)

Nguva Yako Collagen Kushandiswa Kwazvo

Kana iwe uri kushandisa collagen kukwidziridza yako yekuita Workout, idya collagen protein mukati meawa mushure mekurovedza muviri, sezvaungaita nechero imwe protein. Vanhu vakaita izvi vakavandudza simba ravo remhasuru uye kuwanda, maererano neongororo yakabudiswa mu British Journal yeNutrition. Iyo nguva inoita kunge yakakosha nekuti tsandanyama dzako dzinogona kushandisa collagen zvirinani kukura pakarepo mushure mekurovedza muviri, munyori wekudzidza Denise Zdzieblik anodaro. Kune rimwe divi, kana kurira nenzara chiri chinangwa chako, tora satiating collagen mangwanani kana masikati, zvinoenderana nekuti unowanzo nzara nei, Dr. Moyad anodaro. Kuwedzera yako yekudya kwemangwanani kana masikati neiyo muyero weiyo collagen poda (kurimutsira mune smoothie kana kunyangwe mvura - haina kunaka) kunobatsira kubvisa izvo zvishuwo zvishuwo.

3 Nyore Nzira dzeKuwana Yakawedzera Collagen

• Collagen mapuroteni mabhawa: Nezvinonhuwira senge coconut cashew uye macadamia yegungwa munyu, pamwe ne15 magiramu eprotein, Primal Kicheni collagen mapuroteni mabhawa ari akangwara pakati-chisarudzo chisarudzo. ($18; primalkitchen.com)
• Collagen mvura: Yakasviba Lemon + collagen (inosanganiswa nejusi remoni uye cayenne) inopa mamirigiramu zviuru zvina zveprotein-inokwana kupa ako mazinga zvishoma bundu chero nguva. ($ 65 ye6; dirtylemon.com)
• Collagen creamer: Mutsa chipunu checoconut, vanilla, kana gingerbread Vital Proteins collagen creamer-iyo ine magiramu gumi ecollagen-mukofi yako yemangwanani. ($ 29; zvakakoshaproteins.com)

Ongororo ye