Ukuthuthukisa kanjani ukukhiqizwa kwe-collagen ngokudla?

Ukuthuthukisa kanjani ukukhiqizwa kwe-collagen ngokudla?

Ikhono lomzimba lokukhiqiza i-collagen liyancipha ngokukhula, futhi isikhumba silahlekelwa u-1% wamandla aso kule ndawo minyaka yonke kusukela eminyakeni engu-30 futhi ngezinye izikhathi ngaphambi kwalokho, kodwa lokhu kuntuleka kunganxeshezelwa ngokuthatha ukudla okuqukethe ukudla. babe namandla okuthuthukisa ukukhiqizwa kwe-Collagen. Funda mayelana nabavelele kakhulu ngezansi.

Isobho lomhluzi wamathambo

Umhluzi wethambo lenkomo ucebile nge-collagen, kanye namavithamini K no-A, kanye nensimbi, i-zinc, ne-selenium. Kwanele ukudla inkomishi yayo encane nsuku zonke ukukhulisa ukukhiqizwa kwe-collagen.

Inyama yenkonyana nenkukhu

Lezi zinhlobo zenyama zikhuthaza ukukhiqizwa kwe-collagen futhi ziwumthombo obalulekile wamaprotheni nensimbi. Kunconywa ukudla amagremu angu-500 ngesonto, inqobo nje uma kukhethwa izinhlobo ezinamafutha aphansi.

I-Salmon nenhlanzi ekheniwe

I-salmon ekheniwe, i-tuna, i-mackerel, ne-sardine inothile ngamaprotheni, i-omega-3, ama-fatty acids, ne-calcium. Kunconywa ukuthatha kabili ngesonto.

I-gelatin yenkomo

Le gelatin iqukethe i-90% ye-collagen, kodwa ayikwazi ukudliwa ngokuqondile, kodwa kunalokho kufanele yengezwe ekuphekeni kwamaswidi noma amaswidi alungiselelwe ekhaya. Kunconywa ukuthi udle lezi zinhlobo zamaswidi ngokulinganisela ngoba ngokuvamile zicebile ngoshukela.

amaqanda

Izikhupha zamaqanda ziqukethe i-collagen, kuyilapho amaqanda aphelele ecebile ngamaprotheni kanye nomthombo obalulekile wamavithamini A, B, D, no-E, ngaphezu kwamaminerali afana ne-phosphorus, i-selenium, ne-zinc. Kunconywa ukudla iqanda elilodwa noma amabili nsuku zonke.

okusanhlamvu

Iwumthombo obalulekile wamaprotheni emifino futhi inothe nge-fiber, amavithamini B, i-zinc nensimbi. Kunconywa ukuthi uyidle okungenani kabili ngesonto noma nsuku zonke uma ulandela ukudla kwemifino.

Imikhiqizo yobisi

Icebile kuma-amino acid akhuthaza ukukhiqizwa kwe-collagen. Futhi inothile ngamaprotheni ne-calcium. Ungadla ama-servings amabili ngosuku.

amantongomane

Ama-alimondi, ama-pistachios, ama-hazelnuts, nama-walnuts ayimithombo ebalulekile yamaprotheni, i-fiber, i-omega-3, namafutha acid anenzuzo. Idlala indima ekukhuthazeni ukukhiqizwa kwe-collagen. Kunconywa ukuthi udle ingxenye encane yayo nsuku zonke.

ikiwi

Ingenye yezinhlobo zezithelo ezicebile ku-vitamin C, okudingekayo ekukhiqizeni i-collagen. Kunconywa ukuthatha iphilisi elilodwa nsuku zonke phakathi nenkathi yonyaka.

Isithelo esibomvu

Inothile nge-lycopene kanye nama-antioxidants alwa ne-oxidation yesikhumba futhi avimbele ukulahleka kwe-collagen. Kubhekwa futhi njengomthombo obalulekile wevithamini C. Kunconywa ukuyidla nsuku zonke ngesikhathi sayo.

izaqathi

Inothile ngama-carotenoids, esiza ukuvikela i-collagen ekhona.Izaqathi zivame ukutholakala unyaka wonke, ngakho-ke kunconywa ukuthi uzidle njalo njengengxenye yokudla okunempilo.

iparsley

Amaqabunga awo aluhlaza aqukethe iphesenti elikhulu likavithamini C kunawolintshi. Icebile futhi ngamanye amavithamini namaminerali afana nesulfure. Kunconywa ukuthi uyidle isisha futhi uyifake ezitsheni zansuku zonke.

iGarlic

I-garlic iqinisa ukuzivikela komzimba futhi yenza kube lula ukugaya. Iqukethe iphesenti lesulfure, elinomthelela ekuthuthukiseni ukukhiqizwa kwe-collagen. Kunconywa ukuyifaka ezitsheni zansuku zonke.

i-broccoli

I-Broccoli iqukethe i-vitamin C nesibabule ngesikhathi esifanayo, echaza umphumela wayo ekukhuthazeni ukukhiqizwa kwe-collagen. Kunconywa ukuthi uyidle isanda kuzalwa ngesikhathi sonyaka noma iqandisiwe phakathi nezinkathi ezisele.

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