Shin Kayayyakin Collagen sun cancanci shi? Ga Duk Abinda Kuna Bukatar Ku Sani

Wadatacce

• Ƙara waɗannan Abincin Collagen zuwa Menunku
• Haɓaka Shawar Collagen ɗinku
• Juya zuwa Ƙaƙƙarfan Ƙarshen Collagen
• Lokacin Amfani da Collagen Dama
• Hanyoyi 3 masu Sauƙi don Samun ƙarin Collagen
• Bita don

Kariyar collagen tana ɗaukar duniyar lafiya ta guguwa. Da zarar an gan shi sosai a matsayin fata mai laushi da santsi, yana iya samun cikakkiyar fa'idodin kiwon lafiya da dacewa, sabon bincike ya nuna.

Na ɗaya, ƙwayoyin collagen suna neman inganta lafiyar haɗin gwiwa. 'Yan wasan da ke da ciwon haɗin gwiwa da suka shafi motsa jiki da suka dauki 10 grams na collagen a kowace rana sun rage alamun su, wani binciken Jami'ar Jihar Penn ya gano.

Sunadaran, wanda a zahiri yake a cikin fata, tendons, guringuntsi, da nama mai haɗawa, na iya taimakawa wajen sa ku ƙarfi da nutsuwa. "Collagen ya ƙunshi amino acid glycine da arginine, wanda ke taimakawa wajen samar da creatine, wani abu da ke kara ƙarfin tsoka," in ji Mark Moyad, MD, marubucin littafin. Littafin Kari. Glycine da alama yana da tasirin kwantar da hankali a kan tsarin jin tsoro, wanda zai iya inganta barci, in ji Dokta Moyad. Kuma yana toshe martanin kumburin jiki ga damuwa, yana kare rufin ciki daga lalacewa mai haifar da damuwa. (Mai Alaka: Me Yasa Ba A Taba Farko Ba Don Fara Kare Kwayoyin Kwayoyin A Fatarku.)

Tun lokacin da samar da collagen ke raguwa a cikin shekarunku 30s, haɓaka matakan ku ta hanyar abubuwan haɗin gwiwar collagen na iya zama tafiya mai wayo. Amma inda kuka samo shi da nawa kuke ɗauka suna da mahimmanci. Yi amfani da wannan tsari mai maki huɗu don tantance mafi kyawun tushe da adadin ku.

Ƙara waɗannan Abincin Collagen zuwa Menunku

"Mafi kyawun tushen collagen daga abinci duka," in ji McKel Hill, R.D.N., wanda ya kafa Gina Jiki Stripped. Idan kana cin abinci mai gina jiki mai yawa, za a iya samun collagen, in ji ta. Duk nama da kifi sun ƙunshi shi, amma abubuwan da ba kasafai muke ci ba, kamar tendons, suna ba da mafi yawa. Don haka idan kuna ƙoƙarin haɓaka matakan ku, Dr. Moyad ya ba da shawarar broth na kashi, wanda aka yi ta hanyar tafasa waɗannan sassa masu arzikin collagen. Farin kwai da gelatin (kamar Jell-O ko gauraye da madara da zuga cikin kofi) zaɓi ne masu kyau kuma.

Idan ba ku ci nama ba, "ku zaɓi tushen shuka na proline da glycine, biyu daga cikin manyan amino acid a cikin collagen," in ji Dr. Moyad. Kuna iya samun su a cikin legumes kamar waken soya; spirulina, algae mai launin shuɗi-kore mai cin abinci wanda za'a iya ƙarawa zuwa santsi; da kuma agar, wani abu da aka samo daga ruwan jan algae na ruwa wanda zai iya maye gurbin gelatin a cikin kayan zaki na vegan, in ji shi. (Kara karantawa: Menene Powdered Collagen kuma Yaya kuke Amfani da shi?)

Haɓaka Shawar Collagen ɗinku

Wasu sinadarai na iya farawa da samar da collagen na jiki da kuma kara yawan tasirin collagen da kuke samu daga abinci ko kari. Dokta Moyad ya yi kira da abubuwa masu muhimmanci guda uku: bitamin C da iron, wadanda dukkansu ke da muhimmanci ga samar da collagen, da kuma omega-3 fatty acid, wadanda ke kare ma'ajin collagen na jiki daga lalacewa. Kuna iya samun su cikin sauƙi daga abinci kamar barkono barkono, broccoli, da citrus (don bitamin C); kifi, jan nama, da ganyaye masu duhu (ƙarfe); da salmon, mackerel, da sauran kifayen mai (omega-3s).

Juya zuwa Ƙaƙƙarfan Ƙarshen Collagen

Idan ba ku ci da yawa (ko kowane) nama ba, kuna iya yin la'akari da foda collagen, furotin, ko-idan kuna nufin samun mafi girman kwaya-kwaya, in ji Dokta Moyad. Nemo ƙarin wanda wani kamfani na gwaji na inganci ya tabbatar, kamar NSF International ko United States Pharmacopeia (USP). Fara ƙara shi a cikin abincinku a hankali: Na farko, ɗauki miligram 1,000 na makonni biyu zuwa uku. Idan kun lura da fa'ida- haɗin gwiwar ku sun ji daɗi ko kuma kun yi barci cikin sauri-manne ga adadin. Amma idan ba ku ga wani tasiri ba, ku ci gaba da ƙara yawan abin da kuke ci a ƙara miligram 1,000 har sai kun sami sakamako ko buga milligram 15,000, duk wanda ya zo na farko, in ji Dr. Moyad. (Yi amfani da foda na collagen kamar NeoCell Super Collagen foda a cikin wannan kwano mai santsi na kiwi.)

Lokacin Amfani da Collagen Dama

Idan kana amfani da collagen don haɓaka aikin motsa jiki, cinye furotin na collagen a cikin sa'a guda bayan motsa jiki, kamar yadda za ku yi da kowane furotin. Mutanen da suka yi haka sun inganta ƙarfin tsoka da yawa, bisa ga binciken da aka buga a cikin Jaridar British Nutrition. Wannan lokacin ya bayyana yana da mahimmanci saboda tsokoki na iya iya amfani da collagen mafi kyau don girma nan da nan bayan motsa jiki, marubucin binciken Denise Zdzieblik ya ce. A daya hannun, idan busting yunwa ne burin ku, shan satiating collagen da safe ko da yamma, dangane da lokacin da ka saba da yunwa, Dr. Moyad ya ce. Ƙara karin kumallo ko abincin rana tare da kashi na collagen foda (zuba shi cikin smoothie ko ma ruwa-ba shi da ɗanɗano) zai taimaka wajen kawar da sha'awar.

Hanyoyi 3 masu Sauƙi don Samun ƙarin Collagen

• Sandunan furotin na collagen: Tare da dandano kamar cashew kwakwa da gishirin teku na macadamia, da gram 15 na furotin, sandunan furotin na Primal Kitchen collagen suna da wayo tsakanin zaɓin abinci. ($18; primalkitchen.com)
• Ruwan Collagen: Lemo mai datti + collagen (wanda aka haɗa da ruwan lemun tsami da cayenne) yana ba da miligram 4,000 na furotin-isa don ba da matakan ku kaɗan kowane lokaci. ($ 65 na 6; dirtylemon.com)
• Collagen creamer: Haɗa cokali guda na kwakwa, vanilla, ko gingerbread Vital Proteins collagen creamer-wanda ya ƙunshi gram 10 na collagen-a cikin kofi na safe. ($ 29; vitalproteins.com)

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