Ingabe Izithasiselo ze-Collagen Ziyakufanelekela? Nakhu Konke Okudingeka Ukwazi

-Delile

• Engeza Lokhu Kudla Kwe-Collagen kumenyu yakho
• Khulisa Ukumuncwa Kwe-Collagen Yakho
• Phendukela kuma-Collagen Supplements
• Isikhathi Ukusetshenziswa Kwakho Kwe-Collagen Kwesokudla
• Izindlela Ezi-3 Ezilula Zokuthola I-Collagen Engaphezulu
• Buyekeza kwe-

Izithasiselo ze-collagen zithatha umhlaba wokuphila kahle. Uma sesibonwe ngokuqinile njenge-plumper yesikhumba futhi bushelelezi, singaba nezinzuzo ezahlukahlukene zezempilo nokuqina, kukhombisa ucwaningo olusha.

Kokunye, izengezo ze-collagen zibonakala zithuthukisa impilo ehlangene. Abasubathi abanobuhlungu obuhlangene obuhlobene nokuzivocavoca abathatha amagremu angu-10 we-collagen nsuku zonke babe nokuncipha kwezimpawu zabo, ucwaningo lwe-Penn State University lwathola.

Iphrotheni, ngokwemvelo esikhumbeni sakho, imisipha, uqwanga nezicubu ezixhumanayo, nakho kungakusiza ukuthi uqine futhi uzole. "I-Collagen iqukethe ama-amino acid glycine ne-arginine, asiza ukukhiqizwa kwe-creatine, into ekhulisa amandla emisipha," kusho uMark Moyad, M.D., umbhali we Incwadi Eyengeziwe. I-Glycine ibonakala inethonya lokuthula ohlelweni lwezinzwa, olungathuthukisa ukulala, kusho uDkt Moyad. Futhi kunciphisa ukusabela komzimba ekucindezelekeni, ukuvikela ulwelwesi lwesisu emonakalweni obangelwa ukukhathazeka. (Okuhlobene: Kungani Kungasheshi Kakhulu Ukuqala Ukuvikela I-Collagen Esikhumbeni Sakho.)

Njengoba ukukhiqizwa kwe-collagen kuhamba kancane eminyakeni yakho engu-30, ukukhuphuka amaleveli akho ngezithasiselo ze-collagen kungaba umnyakazo ohlakaniphile. Kepha ukuthi uyithola kuphi nokuthi uthatha malini kubalulekile. Sebenzisa lolu hlelo olunamaphuzu amane ukuze uthole imithombo engcono kakhulu namanani akho.

Engeza Lokhu Kudla Kwe-Collagen kumenyu yakho

"Umthombo ongcono kakhulu we-collagen uvela ekudleni okuphelele," kusho uMcKel Hill, R.D.N., umsunguli weNutrition Stripped. Uma udla ukudla okunamaprotheni amaningi, cishe uthola i-collagen, kusho yena. Yonke inyama nezinhlanzi ziqukethe, kepha izinto esingavamile ukuzidla, njengamathenda, zinikela kakhulu. Ngakho-ke uma uzama ukukhulisa amazinga akho, uDkt. Moyad uphakamisa umhluzi wethambo, owenziwe ngokubilisa lezo zingxenye ezinothe ngama-collagen. Ama-whites amaqanda ne-gelatin (njengeJell-O noma exutshwe nobisi futhi inyakaziswa kube ikhofi) nakho okuhle ongakhetha kukho.

Uma ungayidli inyama, "khetha imithombo yezitshalo ye-proline ne-glycine, ama-amino acid amabili e-collagen," kusho uDkt. Moyad. Ungawathola ku-legumes njengobhontshisi wesoya; i-spirulina, i-algae edliwayo eluhlaza okwesibhakabhaka nohlaza engangezwa kuma-smoothies; kanye ne-agar, into etholakala olwelweni olubomvu lwasolwandle olungangena esikhundleni se-gelatin kuma-dessert e-vegan, uthi. (Funda kabanzi: Iyini i-Powdered Collagen futhi Uyisebenzisa Kanjani?)

Khulisa Ukumuncwa Kwe-Collagen Yakho

Izakhamzimba ezithile zingakhahlela ukukhiqizwa komzimba kwe-collagen yemvelo futhi kwandise imiphumela ye-collagen oyithola ekudleni noma ezithasiselweni. UDkt. Moyad ubiza izici ezintathu ezibalulekile: uvithamini C nensimbi, kokubili okubalulekile ekukhiqizeni i-collagen, nama-omega-3 fatty acids, avikela izitolo ze-collagen zomzimba emonakalweni. Ungawathola kalula ekudleni okunjengopelepele bensimbi, i-broccoli, ne-citrus (ngovithamini C); i-shellfish, inyama ebomvu, nemifino eluhlaza (iron); kanye ne-salmon, i-mackerel, nezinye izinhlanzi ezinamafutha (ama-omega-3s).

Phendukela kuma-Collagen Supplements

Uma ungadli inyama eningi (noma enye), ungahle uthande ukucubungula i-collagen powder, amaprotheni, noma-uma uhlose ukuthola amaphilisi aphezulu wesilinganiso, kusho uDkt Moyad. Funa isengezo esiqinisekiswe inkampani yokuhlola ikhwalithi yomuntu wesithathu, njenge-NSF International noma i-United States Pharmacopeia (USP). Qala ukuyifaka ekudleni kwakho kancane kancane: Okokuqala, thatha ama-milligram ayi-1,000 amasonto amabili kuya kwamathathu. Uma ubona izinzuzo-amalunga akho azizwa engcono noma ulala ngokushesha-namathela kulowo mkhawulo. Kepha uma ungaboni miphumela, qhubeka ukhuphule ukungenisa kwakho ngama-milligram ayi-1 000 uze uthole imiphumela noma ushaye ama-milligram ayi-15,000, noma yikuphi okuza kuqala, kusho uDkt. Moyad. (Sebenzisa i-collagen powder njenge-NeoCell Super Collagen powder kule kiwi coconut smoothie bowl.)

Isikhathi Ukusetshenziswa Kwakho Kwe-Collagen Kwesokudla

Uma usebenzisa i-collagen ukwandisa ukusebenza kwakho kokuzivocavoca, sebenzisa amaprotheni e-collagen kungakapheli ihora ngemuva kokuzivocavoca, njengoba nje ungenza nganoma iyiphi enye iprotheni. Abantu abenze njalo bathuthukise amandla nobukhulu bemisipha yabo, ngokusho kocwaningo olushicilelwe ku- Ijenali YaseBrithani Yezokudla. Leso sikhathi sibonakala sibucayi ngoba imisipha yakho ingase ikwazi ukusebenzisa i-collagen kangcono ukuze ikhule ngokushesha ngemva kokuzivocavoca, umbhali wocwaningo uDenise Zdzieblik uthi. Ngakolunye uhlangothi, uma ukubhuqa indlala kuwumgomo wakho, thatha i-collagen esuthisayo ekuseni noma ntambama, kuye ngokuthi uvame ukulamba nini kakhulu, kusho uDkt. Moyad. Ukwengeza ibhulakufesi lakho noma isidlo sasemini ngomthamo we-collagen powder (uyiqoqele ibe yi-smoothie noma namanzi-ayinambitheki) kuzosiza ukunqamula izifiso.

Izindlela Ezi-3 Ezilula Zokuthola I-Collagen Engaphezulu

• Amabha amaprotheni e-Collagen: Ngokunambitheka okufana ne-coconut cashew kanye nosawoti wasolwandle we-macadamia, kanye namagremu angu-15 wamaprotheni, ama-protein e-Primal Kitchen collagen ahlakaniphile ukukhetha phakathi kokudla. ($ 18; primalkitchen.com)
• Amanzi e-Collagen: I-Dirty Lemon + collagen (efakwe ujusi kalamula kanye ne-cayenne) iletha ama-milligram angama-4,000 weprotheyini-anele ukunikeza amazinga akho iqhubu elincane noma kunini. ($65 kwabangu-6; dirtylemon.com)
• I-Collagen creamer: Hlanganisa isipuni sikakhukhunathi, i-vanilla, noma i-gingerbread i-Vital Proteins collagen creamer-equkethe amagremu ayi-10 we-collagen-ekhofi lakho lasekuseni. ($29; vitalproteins.com)

Buyekeza kwe-