Ta yaya kuke haɓaka samar da collagen ta hanyar abinci?

Ta yaya kuke haɓaka samar da collagen ta hanyar abinci?

Ƙarfin jiki na samar da collagen yana raguwa da shekaru, kuma fata yana rasa kashi 1% na makamashi a wannan yanki a kowace shekara tun yana da shekaru 30 da kuma wani lokacin kafin haka, amma wannan rashi yana iya rama shi ta hanyar amfani da abinci mai dauke da abinci mai gina jiki. suna da ikon haɓaka samar da collagen. Koyi game da fitattun waɗanda ke ƙasa.

Miyan broth

Ruwan kashin naman sa yana da wadata a cikin collagen, da kuma bitamin K da A, da baƙin ƙarfe, zinc, da selenium. Ya isa a ci karamin kofi nasa kullun don haɓaka samar da collagen.

Nama da kaza

Irin waɗannan nau'ikan nama suna haɓaka samar da collagen kuma sune mahimman tushen furotin da ƙarfe. Ana ba da shawarar yin amfani da gram 500 na shi a kowane mako, muddin an zaɓi nau'ikan masu ƙarancin mai.

Salmon da kifi gwangwani

Salmon gwangwani, tuna, mackerel, da sardines suna da wadataccen sinadarai, omega-3, fatty acid, da calcium. Ana ba da shawarar shan shi sau biyu a mako.

Gelatin ruwan 'ya'yan itace

Wannan gelatin ya ƙunshi 90% collagen, amma ba za a iya cinye shi kai tsaye ba, amma dole ne a ƙara shi a cikin girke-girke na kayan zaki ko alewa waɗanda aka shirya a gida. Ana ba da shawarar cin irin waɗannan nau'ikan kayan zaki a cikin matsakaici don yawanci suna da wadatar sukari.

qwai

Kwai yolks na dauke da collagen, yayin da dukan ƙwai suna da wadata a cikin sunadaran gina jiki da kuma muhimmin tushen bitamin A, B, D, da E, baya ga ma'adanai irin su phosphorus, selenium, da zinc. Ana so a ci kwai daya ko biyu a kullum.

legumes

Yana da mahimmancin tushen furotin kayan lambu kuma yana da wadatar fiber, bitamin B, zinc da baƙin ƙarfe. Ana ba da shawarar ku ci shi aƙalla sau biyu a mako ko yau da kullun idan kun bi tsarin cin ganyayyaki.

Kayan kiwo

Yana da wadata a cikin amino acid waɗanda ke haɓaka samar da collagen. Har ila yau yana da wadata a cikin furotin da calcium. Kuna iya cin abinci sau biyu a rana.

goro

Almonds, pistachios, hazelnuts, da walnuts sune mahimman tushen sunadarai, fiber, omega-3, da fatty acids masu amfani. Yana taka rawa wajen haɓaka samar da collagen. Ana ba da shawarar ku ci dan kadan daga cikinsa kullun.

kiwi

Yana daya daga cikin nau'ikan 'ya'yan itatuwa masu arziki a cikin bitamin C, wanda ya zama dole don samar da collagen. Ana ba da shawarar shan kwaya ɗaya kowace rana a lokacin kakar.

Jan 'ya'yan itace

Yana da arziki a cikin lycopene da antioxidants wadanda ke yaki da oxygenation na fata kuma suna hana asarar collagen. Ana kuma la'akari da mahimmancin tushen bitamin C. Ana so a ci shi kullum a lokacin kakarsa.

karas

Yana da wadata a cikin carotenoids, wanda ke taimakawa wajen kare collagen da ake da su, Karas yawanci ana samun su a duk shekara, don haka ana ba da shawarar a ci su akai-akai a matsayin abinci mai kyau.

faski

Koren ganyen sa ya ƙunshi kaso mafi girma na bitamin C fiye da lemu. Har ila yau yana da wadata a cikin wasu bitamin da ma'adanai irin su sulfur. Ana ba da shawarar cinye shi sabo da ƙara shi a cikin jita-jita na yau da kullun.

tafarnuwa

Tafarnuwa na karfafa garkuwar jiki da saukaka narkewa. Ya ƙunshi kashi na sulfur, wanda ke ba da gudummawa ga haɓaka samar da collagen. Ana ba da shawarar ƙara shi zuwa jita-jita na yau da kullun.

broccoli

Broccoli ya ƙunshi bitamin C da sulfur a lokaci guda, wanda ke bayyana tasirinsa akan haɓaka samar da collagen. Ana ba da shawarar cin shi sabo ne a lokacin kakar ko daskararre yayin sauran lokutan da suka rage.

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