15 + Abincin Tsofaffi da Kayan Abinci na Collagen-Friendly don 40s da Beyond

Wadatacce

• Yadda zaka sadu da bukatun jikin ka
• 4 abinci mai wadataccen collagen don tallafawa jikin ku
• Quinoa tasa tare da lemon vinaigrette
• Toshin dankalin turawa mai hade da kayan kwalliyar avocado
• Kale Kaisar salad tare da kaza
• Dankali mai dadi kirim mai kyau
• Menene kwandon da ke da kwalliya mai kama da kama
• Kera
• Sunadarai
• Madara
• Ma'ajiyar kayan abinci
• Kayan yaji da mai
  
• Alamomin jikinka na iya buƙatar ƙarin haɗin gwiwa
• Don magance waɗannan alamun ...
• Sabunta ma'ajiyar kayan abincinku tare da ƙarin abubuwan haɗin collagen

Me yasa yawan cin abincin yake taimakawa tsufa

Wataƙila kun ga tallace-tallace da yawa don peptides na collagen ko ƙashin ganyayyaki na haɗin gwiwa warwatse ko'ina cikin abincinku na zamantakewa. Kuma akwai wani dalili na haskaka abubuwan hada-hada a yanzu:

Collagen shine mafi yawa a jikin mu. Shine abin da aka samo a cikin fatarmu, tsarin narkewa, ƙasusuwa, jijiyoyin jini, tsokoki, da jijiyoyi.

Ka yi la'akari da shi azaman mannewa wanda ke ɗaukar waɗannan abubuwa tare. Kuma a zahiri, yayin da muke tsufa, samar da collagen yana raguwa (sannu, wrinkles da rauni tsoka!).

Yadda zaka sadu da bukatun jikin ka

Jikinmu da bukatun abincinmu suna canzawa yayin da muke tsufa, musamman yayin da muka kai shekaru 40s.

A saman wannan,. Wannan yana jinkirta metabolism da matakan makamashi. Yana da dalilin da ya sa za ku lura da tsofaffi da yawa suna cin ƙananan abinci da kuma fita daga ciye-ciye. Tabbas bukatun ku na gina jiki suma tabbas zasu canza. Amfani da abinci mai cike da furotin zai wadata jikinka da amino acid da ake buƙata don samun ƙarin furotin.

Tabbatar da cewa kana cin abinci tun daga farko na iya taimakawa sauƙaƙa duk wani canjin da ya shafi shekaru.

Abubuwan gina jiki da bitamin da za suyi la'akari da cin yawancin su sune:

• Vitamin C An samo shi a cikin abinci kamar su 'ya'yan itacen citrus, kiwi, da abarba.
• Tagulla. An samo shi a cikin abinci irin su naman gabobi, koko koko, da naman kaza.
• Glycine. An samo shi a cikin abinci irin su gelatin, fatar kaza, da fatar alade.
• Tutiya. An samo shi a cikin abinci kamar su kawa, naman sa, da kaguwa.

Sa'ar al'amarin shine, akwai wadatattun hanyoyin samun kayan kwalliya a wajen, haka kuma akwai abinci mai wadataccen antioxidant don taimakawa ci gaban abincinku don jikinku ya kasance cikin sifa mafi girma.

Bi jerin abubuwan cinikinmu da girke-girke don samun jin daɗin abin da yake son cin abincin rage tsufa. Mun yi alkawarin yana da dadi.

SAUKO E-BOOK

Ci gaba da karatu don samun leken asirin jagoran abincinmu na tsufa.

4 abinci mai wadataccen collagen don tallafawa jikin ku

Musamman mun kirkiro wadannan lafiyayyun, abinci mai kara kuzari don taimakawa tallafawa kayan halittar jikin ku na collagen. Waɗannan abincin suna ɗaukar kusan minti 40 kowannensu don shiryawa kuma cikakke ne ga mutanen da ke neman shirin cin abinci. Don samun isasshen mako, muna ba da shawarar ninki biyu na girman.

Don cikakkun girke-girke, gami da hotunan mataki-mataki, zazzage jagorarmu.

Quinoa tasa tare da lemon vinaigrette

Salmon babban tushe ne na albarkatun mai na omega-3, wadanda suke da kyau ga lafiyar kashi da hadin gwiwa gami da aikin kwakwalwa. Haɗa wannan tare da ɗayan peptides na collagen da wasu abubuwan haɓaka haɓakar haɗin gwiwa - irin su lemun tsami, dankalin turawa, kale, da avocado - kuma kun sami kanku babban abincin tsufa!

Yana aiki: 2

Lokaci: Minti 40

Samu girke-girke!

Toshin dankalin turawa mai hade da kayan kwalliyar avocado

Kaza tana cike da furotin, wanda yake da mahimmanci ga lafiyar jikinmu. Tare da suturar da ta riga ta ƙunshi ɗauke da peptides na collagen, ɗanɗano mai ɗanɗano, albasa, avocado, da lemun tsami za su sa wannan abincin ya zama aboki mai hana tsufa.

Wannan kuma babban abinci ne don shirya kafin lokaci, musamman idan kuna rayuwa mai kan-da-tafi.

Zaɓin ƙananan carb: Don ƙaramin zaɓi, ƙaramin-carb, zaku iya nix da tortilla ɗin kuma ƙara wasu ganye mai ɗanɗano don sanya shi salatin mai daɗi.

Yana aiki: 2

Lokaci: Minti 40

Samu girke-girke!

Kale Kaisar salad tare da kaza

A yawancin salatin Kaisar, zaku ga romamine a matsayin tushe. Mun dauki karkacewa mun shirya salatin mu na Kaisar tare da karin ganyayyaki mai yalwar abinci, kamar kale da alayyafo. Mun kuma tsaftace kayan gargajiyar Kaisar, wanda yawanci ana cika su da ƙari, don kiyaye shi da lafiya yadda ya kamata.

Shawara: Idan baka jin burodi amma har yanzu kuna son ɗanɗano, ƙara ɗan goro ko tsaba. Ko soya danyen kaji!

Yana aiki: 2

Lokaci: 45 minti

Samu girke-girke!

Dankali mai dadi kirim mai kyau

Sha'awar ɗankalin turawa mai ɗanɗano amma ba ku da lokacin yin sa? Mun sami shi - kek ɓawon burodi shi kaɗai na iya zama matsala. Shigar da dankalin turawa mai daɗi mai kyau: craaunar ku a cikin nau'in ice cream, tabbas zai gamsar da duk bukatun ku yayin ƙara (da haɓaka) ƙwayar collagen.

Yana amfani da biyu, amma mun tabbata za ku so aƙalla Sau uku wannan girke-girke.

Yana aiki: 2

Lokaci: Minti 5

Samu girke-girke!

Menene kwandon da ke da kwalliya mai kama da kama

Haɗa waɗannan anti-tsufa, abubuwan haɓaka haɓakar collagen cikin abincinku kuma ku ji jikinku ya sami ƙarfi. Jerinmu mai sauki, jerin tafiye-tafiye sun dogara ne akan yadda zasu tallafawa jikin ku. Ba za ku iya yin kuskure ba tare da wannan.

SAUKO E-BOOK

Kera

Sinadaran

• dankalin hausa
• Kale
• alayyafo
• aswaki
• avocado
• tafarnuwa
• lemun tsami
• jan albasa
• scallions
• lemun tsami
• Ayaba

Sunadarai

Sinadaran

• kirjin kaza
• kifi

Madara

Sinadaran

• madarar almond
• madarar flax
• parmesan (Darajar yau da kullun 365)
• madarar akuya yogurt (Redwood Hill Farm)

Ma'ajiyar kayan abinci

Sinadaran

• quinoa
• jan giya vinaigrette
• baƙar fata (Darajar yau da kullun 365)
• man almond (365 Darajar Yau da kullun)
• koko foda (Darajar yau da kullun ta 365)
• cire vanilla (Darajar yau da kullun 365)
• mangoro manna
• Dijon mustard (Darajar yau da kullun 365)
• Miyar Worcestershire (Darajar yau da kullun 365)
• burodin dukan-hatsi
• azaba
• peptides na collagen (Primal Kitchen)

Kayan yaji da mai

• gishiri
• barkono
• cumin
• kyafaffen paprika
• garin hoda
• kirfa
• man zaitun

Mun yi haɗin gwiwa tare da kamfanoni kamar Whole Foods '365 Darajar yau da kullun, Kettle Fire, Redwood Hill Farm, da Bob's Redmill don ƙirƙirar wannan jerin kayan haɗin haɗin haɗin haɗin haɗin haɗin gwiwar.

Alamomin jikinka na iya buƙatar ƙarin haɗin gwiwa

Kuna iya lura da waɗannan alamu da alamomin idan jikinku yayi ƙasa a cikin ƙwayoyin cuta. Wasu daga cikin alamun da zaku iya fuskanta sune:

• hadin gwiwa
• zubowar hanji
• bayyanar cututtuka na cututtukan hanji
• wrinkles da layuka masu kyau
• bushewar fata
• cellulite
• rage gashi
• matsalolin jini

Don magance waɗannan alamun ...

… Ko rage girman su, tsaya tare da ingantattun carbi sannan fara fara hada abinci mai kara kuzari a cikin abincin ku na yau da kullun. Wannan shine dalilin da yasa muka kirkiro wannan jagorar cinikin tsufa.

Duk da cewa lallai ba kwa buƙatar "jin tsufa" don gwada wannan abincin, bincika alamun jiki na tsufa (kamar wrinkles da tsoka) fara farawa lokacin da kuka cika shekaru 40. Amma ba kwa buƙatar zama shekaru 40 don fara cin abinci mafi yawan abokan hulɗa, abinci mai wadataccen antioxidant.

Sabunta ma'ajiyar kayan abincinku tare da ƙarin abubuwan haɗin collagen

Don haka, kun sami peptides na collagen ku da furotin na collagen. Kunyi waɗannan girke-girke, amma har yanzu kuna son ƙarin don bambanta sauran makonku. Ga wasu sauran sinadaran da zaku iya ƙarawa a jerin sayayyar ku:

• 'ya'yan itace
• miyar kubewa
• tumatir
• avocado
• Brussels ta tsiro
• eggplant
• bishiyar asparagus
• legumes

Wasu kayan yaji don ƙarawa sun haɗa da:

• turmeric
• ginger
• koren shayi
• kayan abinci irinsu maca, spirulina, da acai

Ta hanyar haɗawa da waɗannan abubuwan gina jiki da bitamin tare da haɓaka abubuwan cin abinci na collagen da abubuwan haɓaka-haɓakar collagen, tabbas za ku taimaka wa shekarunku na jiki kamar yadda ya kamata.