Abinci 13 da ke Taimaka wa Jikin ku samar da Collagen

Wadatacce

• Me yasa yakamata kayi la'akari da abinci da farko
• 1. Ruwan romo
• 2. Kaza
• 3. Kifi da kifin kifi
• 4. Fararen ƙwai
• 5. 'Ya'yan Citrus
• 6. Berry
• 7. 'Ya'yan itatuwa masu zafi
• 8. Tafarnuwa
• 9. Ganyen ganye
• 10. Wake
• 11. Cashews
• 12. Tumatir
• 13. Barkono mai kararrawa
• Sugar da ingantattun carbs na iya lalata collagen
• Wasu tambayoyi masu mahimmanci game da haɗin gwiwa da abinci

Don kari ko ci?

"Abinci yana taka muhimmiyar rawa wajen bayyana da kuruciya ta fata," in ji bokan masaniyar abinci mai gina jiki Krista Goncalves, CHN. "Kuma wannan ya faɗi ne ga haɗin gwiwa."

Collagen shine furotin wanda yake baiwa fata yadda take, kwarjinin ta, da kuma mikewa. Akwai nau'ikan collagen da yawa, amma jikinmu yafi dauke da nau'ikan 1, 2, da 3. Yayin da muke tsufa, muna samarwa - saboda haka karkata ga wrinkles da fataccen fata muna ganin tsofaffin da muke samu.

Wannan yana bayanin haɓakar abubuwan haɗin collagen da aka toɗa a cikin abubuwan ciyarwar zamantakewarmu da ɗakunan ajiya na waɗannan kwanakin. Amma shin maganin kwayar collagen da foda sune hanya mafi kyau? Babban mahimmin banbanci tsakanin su na iya zama kasa ne da kwayar halittar - iyawar jiki don amfani da na gina jiki.

Me yasa yakamata kayi la'akari da abinci da farko

"Abinci kamar romon kashin yana dauke da wani nau'ikan sinadarin collagen da jikinka zai iya amfani da shi nan take, wanda hakan ke nuna ya fi karfin kari," in ji Carrie Gabriel mai cin abinci mai rijista. Har ila yau, an kammala cewa 'ya'yan itace da kayan marmari sune mafi aminci da lafiya don inganta lafiyar fata.

Ari da, tun da yawancin abubuwan da ke kan kari ba a tsara su ba, mai yiwuwa ya fi aminci don tsayawa tare da tsarin abinci don haɓaka haɓakar collagen.

Cin abinci mai wadataccen abinci ko abinci wanda ke bunkasa samar da sinadarai na iya taimakawa wajen kirkirar tubalin gini (amino acid) da kuke buƙata don burin fata. "Akwai amino acid guda uku masu mahimmanci ga hada kwayar halitta: proline, lysine, da glycine," in ji masanin kayyakin abinci mai rijista kuma kyakkyawa mai suna Katey Davidson, MScFN, RD.

1. Ruwan romo

Duk da yake binciken da aka yi kwanan nan ya samo romon kashi ba zai iya zama tushen tushen haɗin gwiwa ba, wannan zaɓin ya zama mafi mashahuri ta maganar baki. Anyi shi ta hanyar jujjuya kashin dabbobi cikin ruwa, ana yin wannan aikin don cire collagen. Idan ana yin wannan a gida, sai a dafa romo da kayan ƙamshi don dandano.

"Tunda ana yin broth na kasusuwa da kasusuwa da kayan hadewa, yana dauke da sinadarin calcium, magnesium, phosphorous, collagen, glucosamine, chondroitin, amino acid, da sauran kayan abinci masu yawa," in ji Davidson.

"Duk da haka, kowane romon kashin ya banbanta saboda ingancin kashin da ake amfani da shi tare da sauran sinadaran," in ji ta.

Don tabbatar da ingancin kayan abincin ku, gwada yin kanku da ƙasusuwan da aka samo daga wani mahautan gida mai daraja.

2. Kaza

Akwai dalilin da yasa yawancin abubuwan haɗin collagen suke samu daga kaza. Farin naman da kowa ya fi so ya ƙunshi wadatattun abubuwa. (Idan kun taɓa yanke cikakkiyar kaza, wataƙila kun lura da yadda yawancin kayan haɗin kaji ke ƙunshe.) Waɗannan kyallen takarda suna sanya kaza ta zama tushen wadataccen abincin abincin.

Yawancin karatu sun yi amfani dashi azaman tushen maganin haɗin gwiwa don maganin cututtukan zuciya.

3. Kifi da kifin kifi

Kamar sauran dabbobi, kifi da kifin kifi suna da ƙasusuwa da jijiyoyin da aka haɗa da collagen. Wasu mutane sunyi da'awar cewa haɗin ruwan teku shine ɗayan mafi sauƙin fahimta.

Amma yayin cin abincin rana na tuna abincin rana ko kifin kifin na dare zai iya ƙara wa abincinku na collagen, ku sani cewa “naman” na kifin ya ƙunshi abubuwan haɗin da ba su da ƙarfi fiye da sauran, ɓangarorin da ba a so.

Gabriel bai ce ba "Ba za mu cinye sassan kifin da ya fi girma a cikin mahaifa ba, kamar kai, sikeli, ko kwayar ido." A zahiri, sun yi amfani da fatar kifi azaman tushe don peptides na collagen.

4. Fararen ƙwai

Kodayake ƙwai ba ya ƙunsar kayan haɗin kai kamar sauran kayan dabbobin da yawa, fararen ƙwai suna da, ɗayan amino acid ɗin da ake buƙata don samar da iskar collagen.

5. 'Ya'yan Citrus

Vitamin C na taka muhimmiyar rawa a cikin, magabacin jiki ga collagen. Sabili da haka, samun isasshen bitamin C yana da mahimmanci.

Kamar yadda wataƙila ku sani ne, ca can itacen citta kamar lemu, graa graan itacen inabi, lemon tsami, da lemun tsami suna cike da wannan sinadarin. Gwada ɗanyen itacen inabi don karin kumallo, ko ƙara ɓangarorin lemu a cikin salatin.

6. Berry

Kodayake citrus na neman samun ɗaukaka don abubuwan bitamin C, berries wasu kyakkyawan tushe ne. Ounce na oza, hakika strawberries suna samar da bitamin C fiye da lemu. Raspberries, blueberries, da blackberries suna ba da kashi mai yawa, suma.

"Bugu da ƙari," in ji Davidson, "berries suna da yawa a cikin antioxidants, wanda ke kare fata daga lalacewa."

7. 'Ya'yan itatuwa masu zafi

Ididdigar jerin fruitsa fruitsan itacen da ke cike da bitamin C sune tropa tropan wurare masu zafi kamar mango, kiwi, abarba, da guava. Guava shima yana alfahari da karamin adadin tutiya, wani mahimmin abu ne don samar da collagen.

8. Tafarnuwa

Tafarnuwa na iya karawa dandano da soyayyar taliya fiye da dandano kawai. Zai iya haɓaka haɓakar collagen ku, suma. A cewar Gabriel, "Tafarnuwa tana dauke da sinadarin sulphur, wanda yake ma'adinai ne wanda yake taimakawa wajen hada abubuwa da kuma hana yaduwar sinadarin collagen."

Yana da mahimmanci a lura, duk da haka, cewa nawa kuke cinye al'amura. Ta kara da cewa: "Mai yiwuwa kuna bukatar da yawa daga gare ta don samun fa'idar hadahadar,"

Amma tare da fa'idodi masu yawa, yana da daraja la'akari da tafarnuwa wani ɓangare na abincinku na yau da kullun. Kamar yadda suke faɗi akan layi: Idan kuna son tafarnuwa, ɗauki ma'aunin a girke-girke kuma ninka shi.

Tafarnuwa lafiyayye ne a cikin adadi na yau da kullun, amma tafarnuwa da yawa (musamman ma ɗanye) na iya haifar da ƙwannafi, ciwon ciki, ko ƙara haɗarin zubar jini idan kun yi amfani da abubuwan rage jini. Guji cin karin tafarnuwa kawai don dalilan hada-hada.

9. Ganyen ganye

Dukanmu mun san ganye masu ɗanɗano sune maɓalli a cikin lafiyayyen abinci. Kamar yadda ya fito, suna iya ba da fa'idodi masu kyau, suma.

Alayyafo, kale, chard na Switzerland, da sauran ganyen salad suna samun launinsu daga chlorophyll, wanda aka sani da abubuwan da ke haifar da sinadarin antioxidant.

Gabriel ya ce "Wasu binciken sun nuna cewa shan sinadarin chlorophyll yana kara samar da sinadarin collagen a fatar," in ji Gabriel.

10. Wake

Wake abinci ne mai cike da furotin wanda yawanci yakan ƙunshi amino acid ɗin da ake buƙata don haɗakar haɗin gwiwa. Ari da yawa, da yawa daga cikinsu suna da wadataccen jan ƙarfe, wani sinadarin gina jiki da ake buƙata don samar da iskar collagen.

11. Cashews

Lokaci na gaba da zaka sami dan na goro don abun ciye ciye, sanya shi cashews. Wadannan kwayoyi masu cikewa suna dauke da tutiya da tagulla, dukkansu suna haɓaka ƙarfin jiki don ƙirƙirar ƙwayoyin cuta.

12. Tumatir

Wani ɓoyayyen tushen bitamin C, tumatir ɗaya mai matsakaici na iya samar da kusan kashi 30 cikin ɗari na wannan mahimmin abinci mai gina jiki don haɓaka. Tumatir kuma yana alfahari da adon lycopene, mai ƙarfi.

13. Barkono mai kararrawa

Yayin da kuke ƙara tumatir a cikin salad ko sandwich, jefa a cikin wasu barkono mai ƙararrawa, shima. Wadannan ganyayyaki masu dauke da bitamin C suna dauke da sinadarin capsaicin, wanda zai iya magance alamun tsufa.

Sugar da ingantattun carbs na iya lalata collagen

Don taimakawa jikinka don yin mafi kyawun samar da collagen, ba za ka iya yin kuskure ba tare da dabba mai yawan collagen ko tsire-tsire masu tsire-tsire ko 'ya'yan itace da kayan marmari masu wadataccen bitamin da ma'adinai.

Kuma idan baku son abincin da aka lissafa, ku tuna babu wata majiya. Abincin da ke cike da wadataccen abinci mai gina jiki, walau daga tsiro ko tushen dabbobi, na iya taimakawa samar da waɗannan amino acid masu mahimmanci.

Sauran abubuwan gina jiki da ke taimakawa aikin samar da collagen sun hada da tutiya, bitamin C, da jan ƙarfe. Don haka, 'ya'yan itatuwa da kayan marmari masu cike da bitamin da ma'adanai ma aboki ne na fata mai laushi.

Kuma, don ma ƙarin sakamako mai ban mamaki, tabbatar da nisantar yawan sukari da ƙarancin mai ƙwanƙwasa, wanda na iya haifar da kumburi da lalata collagen.

Wasu tambayoyi masu mahimmanci game da haɗin gwiwa da abinci

Wani lokacin abinci iri-iri yana da wuya koyaushe a cikin abincinku. Kuma wasu sun yi tambaya ko cinyewa mai wadataccen kayan abinci a zahiri yana fassara fata mai ƙarfi. Yana yiwuwa acid na ciki na iya fasa furotin na collagen, ya hana su kaiwa ga fata.

Kuma tunda kayan abinci na zamani don tsufa shine sabon yanki na bincike, masana da yawa basa jinkirin yanke hukunci.

Duk da haka, wasu bincike suna kama da alamar rahama. Wani littafin da aka buga a mujallar Skin Pharmacology da Physiology ya gano cewa matan da ke cin karin collagen suna da yawan laushi na fata bayan makonni huɗu fiye da waɗanda suka sha placebo.

Wani ya lura da ragin kashi 13 cikin 100 na bayyanar layuka da kunkuntar cikin mata masu koshin lafiya bayan makonni 12 akan kari.

Wannan ya ce, collagen ba kawai don santsi, fata mai laushi ba. Collagen na iya taimakawa tare da ciwon haɗin gwiwa, tsokoki, ko narkewa. Don haka, idan abubuwan haɗin collagen suna da saukin samun sauƙin aikinku da walat ɗin ku, muna cewa ya cancanci gwadawa.

Sarah Garone, NDTR, masaniyar abinci ce, marubuciya mai zaman kanta, kuma mai rubutun ra'ayin abinci a yanar gizo. Tana zaune tare da mijinta da yara uku a Mesa, Arizona. Nemi ta ta raba ƙasa-da-ƙasa lafiyar da abinci mai gina jiki da (mafi yawa) lafiyayyun girke-girke a Aaunar Loveaunar Abinci.