Uyonyusa njani imveliso ye-collagen ngokutya?

Uyonyusa njani imveliso ye-collagen ngokutya?

Ikhono lomzimba lokuvelisa icollagen liyehla ngokuhamba kweminyaka, kwaye ulusu lulahlekelwa yi-1% yamandla alo kule ndawo minyaka le ukususela kwiminyaka engama-30 kwaye ngamanye amaxesha ngaphambi koko, kodwa oku kusilela kungabuyekezwa ngokuthatha ukutya okuqulethe ukutya okunesondlo. banamandla okuphucula imveliso yeCollagen. Funda malunga nezona zibalaseleyo ngezantsi.

Isuphu yomhluzi wethambo

Umhluzi wethambo lenkomo ucebile kwi-collagen, kunye ne-vitamin K kunye ne-A, kunye ne-iron, i-zinc, kunye ne-selenium. Kwanele ukutya ikomityi encinci yayo yonke imihla ukukhulisa imveliso ye-collagen.

Inyama yenkomo kunye nenkukhu

Ezi ntlobo zenyama zikhuthaza ukuveliswa kwe-collagen kwaye zingumthombo obalulekileyo weeprotheni kunye nentsimbi. Kucetyiswa ukuba kusetyenziswe i-500 grams yayo ngeveki, ngaphandle kokuba kukhethwe iindidi ezinamafutha aphantsi.

I-salmon kunye nentlanzi enkonkxiweyo

I-salmon enkonkxiweyo, ityhuna, i-mackerel, kunye nesardadi zizityebi kwiiprotheni, i-omega-3, i-fatty acids, kunye ne-calcium. Kucetyiswa ukuba uyithathe kabini ngeveki.

I-gelatin yenkomo

Le gelatin ine-90% ye-collagen, kodwa ayinakutyiwa ngokuthe ngqo, kodwa kunoko kufuneka yongezwe kwiiresiphi zeelekese okanye iilekese ezilungiselelwe ekhaya. Kucetyiswa ukuba kusetyenziswe ezi ntlobo zeelekese ngokumodareyitha kuba zihlala zizityebi kwiswekile.

amaqanda

Amaqanda eqanda aqulethe i-collagen, ngelixa amaqanda apheleleyo atyebile kwiiprotheni kunye nomthombo obalulekileyo weevithamini A, B, D, kunye ne-E, ngaphezu kweeminerali ezifana ne-phosphorus, i-selenium, kunye ne-zinc. Kucetyiswa ukuba utye iqanda elinye okanye amabini yonke imihla.

iimbotyi

Ngumthombo obalulekileyo weeprotheyini zemifuno kwaye utyebile kwifiber, iivithamini B, i-zinc kunye nentsimbi. Kunconywa ukuba uyidle ubuncinane kabini ngeveki okanye yonke imihla ukuba ulandela ukutya kwemifuno.

Iimveliso zederi

Isityebi kwii-amino acids ezikhuthaza ukuveliswa kwe-collagen. Kwakhona kutyebile kwiiprotheni kunye ne-calcium. Unokutya iiseshini ezimbini zayo yonke imihla.

amandongomane

Iialmond, i-pistachios, i-hazelnuts, kunye ne-walnuts ziyimithombo ebalulekileyo yeeprotheni, i-fiber, i-omega-3, kunye ne-fatty acids enenzuzo. Idlala indima ekukhuthazeni ukuveliswa kwe-collagen. Kucetyiswa ukuba utye intwana encinci kuyo yonke imihla.

ikiwi

Ngenye yeentlobo zeziqhamo ezityebileyo kwi-vitamin C, eziyimfuneko ekuveliseni i-collagen. Kucetyiswa ukuba uthathe ipilisi enye imihla ngemihla ngexesha lonyaka.

Iziqhamo ezibomvu

Isityebi kwi-lycopene kunye ne-antioxidants ezilwa ne-oxidation yolusu kwaye zikhusela ukulahleka kwe-collagen. Ikwathathwa njengomthombo obalulekileyo wevithamin C. Kunconywa ukuyidla yonke imihla ngexesha layo.

iminqathe

Ityebile kwi-carotenoids, enceda ukukhusela i-collagen esele ikhona.Izaqathi zihlala zifumaneka unyaka wonke, ngoko kuyacetyiswa ukuba zisetyenziswe rhoqo njengenxalenye yokutya okunempilo.

iparsley

Amagqabi ayo aluhlaza aqulethe ipesenti enkulu yevithamin C kuneorenji. Ikwatyebile kwezinye iivithamini kunye neeminerali ezifana nesulfure. Kunconywa ukuba uyidle entsha kwaye uyifake kwiitya zemihla ngemihla.

iGarlic

Igalikhi yomeleza ukhuseleko lomzimba kwaye iququzelela ukucolwa kwesisu. Iqulethe ipesenti yesulfure, enegalelo ekuphuculeni imveliso ye-collagen. Kunconywa ukuba ungeze kwiitya zemihla ngemihla.

ibrokholi

I-Broccoli iqukethe i-vitamin C kunye nesulfure ngexesha elifanayo, elichaza umphumo walo ekukhuthazeni ukuveliswa kwe-collagen. Kucetyiswa ukuba uyitye isatsha ngexesha lonyaka okanye ikhenkce ngexesha lamaxesha aseleyo.

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