Ukudla Okusiza Umzimba Wakho Ukukhiqiza I-Collagen

-Delile

• Kungani kufanele ucabangele ukudla kuqala
• 1. Umhluzi wamathambo
• 2. Inkukhu
• 3. Izinhlanzi nezimbaza
• 4. Abamhlophe bamaqanda
• 5. Izithelo ze-Citrus
• 6. Amajikijolo
• 7. Izithelo zaseTropical
• 8. Igalikhi
• 9. Imifino eluhlaza
• 10. Ubhontshisi
• 11. Amasheya
• 12. Utamatisi
• 13. Upelepele wensimbi
• Ushukela nama-carbs acwengekile angalimaza i-collagen
• Eminye imibuzo ebucayi mayelana ne-collagen nokudla

Ukwengeza noma ukudla?

"Ukudla kudlala indima enkulu ngokumangazayo ekubukekeni nasebusheni besikhumba sakho," kusho isazi sokudla okuphelele esiqinisekisiwe uKrista Goncalves, CHN. "Futhi konke lokho kwehlela kwi-collagen."

I-Collagen yiprotheni enikeza isikhumba ukwakheka kwaso, ubumnene baso, nokwelula. Kunezinhlobo eziningi ze-collagen, kepha umzimba wethu ikakhulukazi uqukethe uhlobo 1, 2, no-3. Njengoba sikhula, sikhiqiza - yingakho-ke ukuthambekela kwemibimbi nokuncipha kwesikhumba sikubona sikhula.

Lokhu kuchaza ukuqhuma kwama-collagen supplements akhonjiswe ekuphakeleni kwethu kwezenhlalo nasemashalofini esitolo kulezi zinsuku. Kepha ingabe amaphilisi e-collagen nama-powders yindlela ehamba phambili? Umehluko omkhulu phakathi kwalaba ababili kungenzeka wehle ngokutholakala kwe-bioavailability - amandla omzimba wokusebenzisa isakhi somzimba.

Kungani kufanele ucabangele ukudla kuqala

"Ukudla okufana nomhluzi wethambo kuqukethe uhlobo lwe-collagen olutholakala nge-bioava umzimba wakho ongalusebenzisa zisuka nje, okwenza ukuthi kuphakame ngokungangabazeki kunezakhamzimba," kusho isazi sokudla esibhalisiwe uCarrie Gabriel. Ubuye futhi waphetha ngokuthi izithelo nemifino kuyindlela ephephe futhi enempilo yokuthuthukisa impilo yesikhumba.

Futhi, njengoba izengezo ezithengwa ekhawunteni zingalawulwa kakhulu, mhlawumbe kuphephe ukunamathela endleleni yokudla yokuqinisa i-collagen.

Ukudla ukudla okune-collagen noma ukudla okuthuthukisa ukukhiqizwa kwe-collagen kungasiza futhi ekwakheni amabhlogo wokwakha (ama-amino acid) owadingayo ngezinjongo zakho zesikhumba. "Kunama-amino acid amathathu abalulekile kwi-collagen synthesis: i-proline, i-lysine, ne-glycine," kusho uchwepheshe obhalisiwe wezokudla kanye nobuhle uKatey Davidson, MScFN, RD.

1. Umhluzi wamathambo

Ngenkathi ucwaningo lwamuva luthola umhluzi wamathambo kungenzeka ungabi umthombo othembekile we-collagen, le nketho yiyona ethandwa kakhulu ngomlomo. Yenziwe ngamathambo ezilwane abilayo emanzini, le nqubo kukholakala ukuthi ikhipha i-collagen. Lapho wenza lokhu ekhaya, nonga umhluzi ngezinongo zokunambitha.

"Njengoba umhluzi wethambo wenziwe ngamathambo nezicubu ezixhumanayo, uqukethe i-calcium, i-magnesium, i-phosphorus, i-collagen, i-glucosamine, i-chondroitin, ama-amino acid, nezinye izakhi zomzimba eziningi," kusho uDavidson.

"Kodwa-ke, umhluzi ngamunye wethambo wehlukile ngenxa yekhwalithi yamathambo asetshenzisiwe kanye nezinye izithako," uyanezela.

Ukuqinisekisa ikhwalithi yomhluzi wakho, zama ukuzakhela ngamathambo atholakale kubhusha wendawo onedumela elihle.

2. Inkukhu

Kunesizathu sokuthi kungani izithasiselo eziningi ze-collagen zitholakala enkukhu. Inyama emhlophe eyintandokazi yawo wonke umuntu iqukethe inani elanele lezinto. (Uma uke wasika yonke inkukhu, mhlawumbe uqaphele ukuthi ingakanani inkukhu yezicubu ezihlanganayo equkethe.) Lezi zicubu zenza inkukhu ibe umthombo ocebile we-collagen yokudla.

Izifundo eziningana zisetshenzisiwe njengomthombo we-collagen ekwelashweni kwe-arthritis.

3. Izinhlanzi nezimbaza

Njengezinye izilwane, inhlanzi ne-shellfish inamathambo nemisipha eyenziwe nge-collagen. Abanye abantu baye bathi i-collagen yasolwandle ingenye yezinto ezitholakala kalula.

Kepha ngenkathi isangweji lakho le-tuna lesikhathi sasemini noma isalmon yesikhathi sokudla kungangeza ngokudla kwakho kwe-collagen, yazi ukuthi "inyama" yenhlanzi iqukethe i-collagen encane kunezinye, izingxenye ezingathandeki kangako.

"Asithandi ukudla izingxenye zezinhlanzi eziphakeme kakhulu kuma-collagen, njengekhanda, isikali, noma izinhlamvu zamehlo," kusho uGabriel. Eqinisweni, ngisebenzise isikhumba senhlanzi njengomthombo wama-collagen peptides.

4. Abamhlophe bamaqanda

Yize amaqanda engenazo izicubu ezixhuma njengeminye imikhiqizo eminingi yezilwane, amaqanda abamhlophe anayo, enye yama-amino acid adingekayo ekukhiqizeni i-collagen.

5. Izithelo ze-Citrus

UVitamin C udlala indima enkulu ku, owandulela umzimba kwi-collagen. Ngakho-ke, ukuthola uvithamini C owanele kubalulekile.

Njengoba kungenzeka uyazi, izithelo ezisawolintshi ezinjengamawolintshi, izithelo zomvini, ulamula, namalimu zigcwele lo msoco. Zama i-grapefruit eboshiwe ngesidlo sasekuseni, noma engeza izingxenye ze-orange kwisaladi.

6. Amajikijolo

Yize i-citrus ijwayele ukuthola lonke udumo ngokuqukethwe kwayo uvithamini C, amajikijolo angomunye umthombo omuhle kakhulu. Ounce nge-ounce, ama-strawberry empeleni anikeza uvithamini C omningi kunamawolintshi. Ama-Raspberries, ama-blueberries, nama-blackberries anikela ngomthamo omkhulu, futhi.

"Ngaphezu kwalokho," kusho uDavidson, "amajikijolo anezibulala-magciwane eziningi, ezivikela isikhumba ekulimaleni."

7. Izithelo zaseTropical

Ukuqeda uhlu lwezithelo ezicebile ku-vitamin C yizithelo ezishisayo ezinjengomango, i-kiwi, uphayinaphu nogwava. I-Guava ibuye izincome ngenani elincane le-zinc, enye into eyimbangela yokukhiqizwa kwe-collagen.

8. Igalikhi

I-Garlic ingangeza okungaphezulu nje kokunambitheka kuma-stir-fries akho nezitsha ze-pasta. Kungakhuphula futhi umkhiqizo wakho we-collagen. Ngokusho kukaGabriel, "I-Garlic inesibabule esiningi, okuwumkhondo wamaminerali osiza ukuhlanganisa nokwenza ukuvimbela ukubola kwe-collagen."

Kubalulekile ukuthi uqaphele, noma kunjalo, ukuthi udla malini ngezinto. Uyanezela: "Cishe udinga okuningi ukuze uvune izinzuzo ze-collagen."

Kepha ngezinzuzo zayo eziningi, kufanelekile ukuthi ubheke igalikhi ingxenye yokudla kwakho okuvamile. Njengoba besho ku-inthanethi: Uma uthanda ugarlic, thatha isilinganiso ku-iresiphi bese uyiphinda kabili.

I-Garlic iphephile ngamanani ajwayelekile, kepha igalikhi eningi (ikakhulukazi eluhlaza) ingadala isilungulela, isisu esicasukile, noma yande ingozi yokuphuma kwegazi uma usebenzisa izinciphisi zegazi. Gwema ukudla ugarlic owengeziwe ngenhloso ye-collagen.

9. Imifino eluhlaza

Sonke siyazi ukuthi imifino enamaqabunga ingumdlali oyinhloko ekudleni okunempilo. Njengoba kuvela, bangahlinzeka ngezinzuzo zobuhle, nazo.

Isipinashi, i-kale, i-Swiss chard, neminye imifino yesaladi ithola umbala wayo ku-chlorophyll, eyaziwa ngezindawo zayo zokulwa ne-antioxidant.

"Ezinye izifundo zikhombisile ukuthi ukusebenzisa i-chlorophyll kwandisa okwandulelayo kwe-collagen esikhunjeni," kusho uGabriel.

10. Ubhontshisi

Ubhontshisi wukudla okunamaprotheni amaningi okuvame ukuqukethe ama-amino acid adingekayo ku-collagen synthesis. Futhi, eziningi zazo zicebile ngethusi, esinye isakhi esidingekayo ekukhiqizeni i-collagen.

11. Amasheya

Ngokuzayo lapho ufinyelela inqwaba yamantongomane ongadla kuwo, yenze ama-cashews. Lamantongomane okugcwalisa aqukethe i-zinc nethusi, womabili lawo akhulisa amandla omzimba okwenza i-collagen.

12. Utamatisi

Omunye umthombo ofihlekile kavithamini C, utamatisi owodwa ophakathi nendawo unganikeza cishe amaphesenti angama-30 alesi sakhi esibalulekile se-collagen. Utamatisi futhi uziqhayisa ngamanani amakhulu e-lycopene, enamandla.

13. Upelepele wensimbi

Ngenkathi ungeza utamatisi kwisaladi noma isemishi, phonsa kopelepele obomvu othile, futhi. Le mizimba ene-vitamin C ephezulu iqukethe i-capsaicin, engalwa nezimpawu zokuguga.

Ushukela nama-carbs acwengekile angalimaza i-collagen

Ukusiza umzimba wakho wenze umkhiqizo omuhle kakhulu we-collagen, awukwazi ukungahambi kahle ngezilwane ezinama-collagen aphezulu noma ukudla kwezitshalo noma izithelo nemifino ecebile ngamavithamini namaminerali.

Futhi uma ungakuthandi ukudla okubalwe, khumbula ukuthi awukho umthombo owodwa. Ukudla okugcwele ukudla okunothe ngamaprotheni, noma ngabe kuvela emithonjeni yezitshalo noma yezilwane, kungasiza ukuletha la ma-amino acid abucayi.

Ezinye izakhamzimba ezisiza inqubo yokukhiqizwa kwe-collagen zifaka i-zinc, uvithamini C, nethusi. Ngakho-ke, izithelo nemifino enamavithamini namaminerali amaningi nakho kungumngane wokuncipha isikhumba.

Futhi, ukuthola imiphumela ephawuleka nakakhulu, qiniseka ukuthi uhlala kude noshukela omningi nama-carbohydrate acwengekile, angadala ukuvuvukala futhi alimaze i-collagen.

Eminye imibuzo ebucayi mayelana ne-collagen nokudla

Kwesinye isikhathi ukudla okuhlukahlukene kunzima ukukuthola njalo ekudleni kwakho. Futhi abanye baye bangabaza ukuthi ukudla ukudla okune-collagen empeleni kuhumusha esikhunjeni esiqinile. Kungenzeka ukuthi i-asidi esiswini ingahle yephule amaprotheni e-collagen, ibavimbele ekufinyeleleni esikhunjeni.

Futhi njengoba i-collagen yokudla yokulwa nokuguga iseyindawo entsha yocwaningo, ochwepheshe abaningi bayanqikaza ukuthola iziphetho ezithile.

Noma kunjalo, olunye ucwaningo lubukeka luthembisa. Okushicilelwe kuphephabhuku i-Skin Pharmacology and Physiology kutholakale ukuthi abesifazane abadla i-collagen eyengeziwe banamazinga aphezulu okuqina kwesikhumba ngemuva kwamasonto amane kunalabo abathathe i-placebo.

Omunye wabona ukwehliswa kwamaphesenti ayi-13 ekubukeni kwemigqa nemibimbi kwabesifazane abaphilile ngemuva kwamasonto ayi-12 kwisengezo se-collagen.

Lokho kusho ukuthi, i-collagen akuyona kuphela isikhumba esibushelelezi, nokunwebeka. I-Collagen ingasiza futhi ngobuhlungu obuhlangene, imisipha, noma ukugaya. Ngakho-ke, uma i-collagen ingeza umsindo ufinyeleleka kalula kunqubo yakho naku-wallet, sithi kufanele ukuzama.

USarah Garone, NDTR, ungumbhali wezokudla, umbhali wezempilo ozimele, kanye ne-blogger yokudla. Uhlala nomyeni wakhe nezingane ezintathu eMesa, e-Arizona. Mthole ehlanganyela imininingwane yezempilo nezokudla okunempilo kanye (ikakhulukazi) nezindlela zokupheka ezinempilo e-A Love Lettder to Food.