Pehea ʻoe e hoʻonui ai i ka hana collagen ma o ka meaʻai?

Pehea ʻoe e hoʻonui ai i ka hana collagen ma o ka meaʻai?

Ke emi nei ka hiki o ke kino ke hana i ka collagen me ka makahiki, a lilo ka ili i ka 1% o kona ikehu ma keia wahi i kela ame keia makahiki e hoomaka ana ma ka makahiki 30 a i kekahi manawa ma mua o ia mea, aka, ua hiki ke uku ia keia hemahema ma ka lawe ana i ka ai e loaa ai na mea ai. hiki ke hoʻonui i ka hana ʻana o Collagen. E aʻo e pili ana i nā mea kaulana loa ma lalo nei.

Sopa iwi

He waiwai nui ka hupa iwi pipi i ka collagen, a me nā huaora K a me A, a me ka hao, ka zinc, a me ka selenium. Ua lawa ka ʻai ʻana i kahi kīʻaha liʻiliʻi i kēlā me kēia lā e hoʻonui i ka hana collagen.

ʻO ka moa a me ka moa

Hoʻoikaika kēia mau ʻano ʻiʻo i ka hana collagen a he kumu nui ia o nā protein a me ka hao. Manaʻo ʻia e ʻai i ka 500 grams i kēlā me kēia pule, ke koho ʻia nā ʻano momona haʻahaʻa.

ʻO Salmon a me nā iʻa hiki

ʻO ka salmon canned, tuna, mackerel, a me nā sardines he waiwai nui i nā protein, omega-3, fatty acids, a me ka calcium. Manaʻo ʻia e lawe ʻelua i ka pule.

ʻO ka gelatin pipi

Aia kēia gelatin i ka 90% collagen, akā ʻaʻole hiki ke hoʻopau pololei ʻia, akā pono e hoʻohui ʻia i nā mea ʻono a i ʻole nā ​​​​leka i hoʻomākaukau ʻia ma ka home. Manaʻo ʻia e ʻai i kēia mau ʻano mea ʻono me ka maʻalahi no ka mea maʻamau ka waiwai i ke kō.

ʻAkalapiض

Loaʻa i nā yolks ka collagen, ʻoiai ʻo nā hua holoʻokoʻa he waiwai nui i nā protein a me kahi kumu nui o nā huaora A, B, D, a me E, me nā minela e like me ka phosphorus, selenium, a me ka zinc. Manaʻo ʻia e ʻai i hoʻokahi a ʻelua paha hua i kēlā me kēia lā.

legumes

He kumu nui ia o nā mea kanu meaʻai a waiwai pū kekahi i ka fiber, nā huaora B, ka zinc a me ka hao. Manaʻo ʻia e ʻai iā ia ma ka liʻiliʻi ʻelua i ka pule a i ʻole i kēlā me kēia lā ke hahai ʻoe i ka meaʻai meaʻai.

Nā huahana waiu

He waiwai ia i nā amino acids e hoʻoikaika i ka hana collagen. He waiwai nō hoʻi ia i nā protein a me ka calcium. Hiki iā ʻoe ke ʻai i ʻelua mau lawelawe i kēlā me kēia lā.

nati

ʻO nā ʻalemona, nā pistachios, nā hazelnuts, a me nā walnuts nā kumu nui o nā protein, fiber, omega-3, a me nā mea momona momona. He kuleana ko ia i ka hoʻoikaika ʻana i ka hana collagen. Manaʻo ʻia e ʻai i kahi lima liʻiliʻi i kēlā me kēia lā.

kiwi

ʻO ia kekahi o nā ʻano huaʻai waiwai i ka vitamina C, pono ia no ka hana ʻana o ka collagen. Manaʻo ʻia e lawe i hoʻokahi pill i kēlā me kēia lā i ke kau.

Hua ʻulaʻula

He waiwai ia i ka lycopene a me nā antioxidants e hakakā ana i ka ʻili o ka ʻili a pale pū i ka nalowale o ka collagen. Manaʻo ʻia he kumu nui o ka huaora C. Manaʻo ʻia e ʻai ia i kēlā me kēia lā i kona kau.

kāloti

Loaʻa ia i nā carotenoids, e kōkua ana i ka pale ʻana i ka collagen i loaʻa.

pāʻili

Loaʻa i kona mau lau ʻōmaʻomaʻo ka hapa nui o ka huaora C ma mua o ka ʻalani. He waiwai hoʻi ia i nā huaora a me nā minela ʻē aʻe e like me ka sulfur. Manaʻo ʻia e ʻai ia mea hou a hoʻohui i nā kīʻaha o kēlā me kēia lā.

ke kālika

Hoʻoikaika ʻo Garlic i nā pale pale o ke kino a hoʻomaʻamaʻa i ka ʻai ʻana. Loaʻa iā ia kahi pākēneka o ka sulfur, kahi e hoʻonui ai i ka hana collagen. Paipai ʻia e hoʻohui i nā kīʻaha o kēlā me kēia lā.

broccoli

Loaʻa i ka Broccoli ka huaora C a me ka sulfur i ka manawa like, e wehewehe ana i kona hopena i ka hoʻoikaika ʻana i ka hana collagen. Manaʻo ʻia e ʻai ia mea hou i ke kau a i ʻole ka hau i nā kau i koe.

ʻO ka horoscope aloha Capricorn no ka makahiki 2024