Ko collagen inokanganisa sei hutano uye isu tinowedzera sei mwero wayo?

Ko collagen inokanganisa sei hutano uye isu tinowedzera sei mwero wayo?

Collagen uye mabhenefiti ayo

Collagen ndiyo puroteni yakawandisa mumuviri uye nekudaro yakakosha mukuchengetedza mabasa emuviri. Dietitian uye nyanzvi yezvokudya Tony Castillo anotsanangura kuti nzira yakanakisisa yekufunga nezve collagen ndeye "glue kubata zvinhu pamwechete." Ndiyo huru yekuvaka ye tendon, ligaments, mapfupa, tsandanyama, uye ganda. Inobatsirawo muviri wako kuzvivaka patsva mushure mekukuvara, kunyanya mumasaiti senge tendon, ligaments, uye tsandanyama, zvichireva kuti collagen inobatsira kuchengetedza muviri wako pamwechete.

Muviri unogadzira collagen nekubatanidza amino acids. Iyo nzira inoshandisawo vhitamini C, zinc uye mhangura, saka kugadzirwa kwechisikigo collagen kunogona kukwidziridzwa nekudya kudya kwakaringana.

Yakakwana collagen mazinga

Sezvatinokura, miviri yedu inotanga kuburitsa collagen shoma. Nepo makwinya uye aches ari chikamu chekuchembera, zvinogona kubvunzwa kana yakaderera collagen ndiyo inokonzera zvirwere zvekukwegura.

Zviratidzo zvinotevera zvinoratidza kuti munhu anogona kunge aine mazinga akaderera e collagen, Castillo anoti:

• Kushaikwa kwekushanduka kwemasumbu uye tendon
• makwinya paganda
Tsandanyama kupera simba
• Cartilage kukuvara kana kurwadziwa kwemajoini
Matambudziko ekugaya anokonzerwa nekutetepa kwemukati mekudya

Zvechokwadi, kana chero zviratidzo zvemuviri zvichikanganisa zvakanyanya kunaka kwehupenyu, munhu achada kuona chiremba. Asi kana achingoda ganda rakapfava uye zvishoma zvekuita munhanho yake, zvingave zvakakosha kutarisa maitiro ekuwedzera ake collagen mazinga.

Collagen supplements uye ganda kurapwa

Kunyangwe ichigona kuedzwa kugadzira yakawanda collagen zvakasununguka, panguva ino vamwe vanogona kunge vachishamisika kana zvemazuva ano collagen zvinowedzera uye marapirwo eganda anoshanda chaizvo. Mhinduro, pamwe isingagutsi, ndeyekuti collagen supplementation inowana mhedzisiro.

Zvidzidzo zvakawana kuti collagen yekuwedzera inogona kubatsira nekupora maronda uye kuchembera kweganda, pamwe nekuwedzera ganda elasticity uye hydration, Castillo anodaro. Asi iwo angori ekutanga mhedzisiro, zvichireva kuti kutsvagisa kwakawanda kunodiwa kuratidza kushanda kwayo. Castillo akayambira muchirevo chechinyorwa chino kuti vangwarire pakutsvaga pamhepo, achitsanangura kuti zvidzidzo zvakawanda zvinoitwa nemakambani anogadzira collagen supplements, saka kwete mazhinji acho anogona kuve akarurama.

Kune rimwe divi, Castillo haaone chikonzero chinomanikidza chekudyara mukurapa kweganda kwakagadzirirwa kuwedzera collagen. Mishonga iyi inowanzouya nemutengo wepamusoro, uye mazhinji ekutsvagisa anotsigira haana kukwana zvachose. Anotsanangura kuti kune mamwe marapirwo akakodzera kuedza, sezvo dzimwe ongororo dzakaratidza kuti microneedling (iyo inonzi inowedzera collagen) inogona kurapa mavanga kumeso uye mavanga akatambanudzwa, nepo ultrasound therapy ichiita senge inobudirira pakusimbisa nekusimudza tsandanyama dzechiso. Zvakadaro, mhedzisiro yetsvagurudzo haina kunyatso tsigiro kana mhedziso saka zvinofanirwa kurangarirwa kuti mibairo yakafanana inogona kuwanikwa kubva kune yakasikwa uye tsvagiridzo iyi iri kure nekunyatsojeka.

Wedzera collagen zvakasikwa

Imwe nzira yakasarudzika yekuwedzera collagen inogona kutorwa. Nzira inonyanya kushanda ndeyekudya kudya kwakakwana. Kana muviri uchigadzira collagen, unoshandisa amino acids, vhitamini C, zinc, uye mhangura. Kuti uwane maamino acid anodiwa, Castillo anoti unogona kudya mazai, muto wepfupa, bhinzi, uye nyama kuti uwane proline uye glycine, kunyanya, uye michero yecitrus, berries, uye pepper kuti uwedzere vhitamini C. Kudya nyama, shellfish, nzungu, yakazara. zviyo, uye bhinzi zvinopa muviri huwandu hwakakwana hwezinc nemhangura, Castillo anodaro. .

Castillo anorayira kuti kana chikafu chimwe chete chinofanira kusarudzwa kuwedzera collagen mazinga, inofanira kuva muto wemapfupa, achitsanangura kuti kana nyama yemombe, huku kana hove yakabikwa mumvura, collagen nemamwe maminerari anopinda mumvura, achipa chikafu chinonaka. -mvura yakawanda.