13 nā meaʻai e kōkua i kou kino e hoʻohua i Collagen

Anter

• No ke aha ʻoe e noʻonoʻo ai i ka meaʻai ma mua
• 1. Hina iwi
• 2. Moa
• 3. ʻO ka iʻa a me ka pūpū
• 4. Keʻokeʻo hua manu
• 5. Nā hua citrus
• 6. Berry
• 7. Nā huaʻai Tropical
• 8. Kālika
• 9. ʻO nā lau lauens
• 10. Nā pīni
• 11. Mākeke
• 12. ʻO Tomato
• 13. Pepelu bele
• Hiki i ke kō a me nā kāpena hoʻomaʻemaʻe ke hōʻino i ka collagen
• ʻO kekahi mau nīnau koʻikoʻi e pili ana i ka collagen a me ka papaʻai

Pākuʻi a ʻai paha?

"He mea nui loa ka hana a Diet i ka helehelena a me ka ʻōpio o kou ʻili," i ʻōlelo ʻia e ka mea lapaʻau holistic hōʻoiaʻiʻo ʻo Krista Goncalves, CHN. "A iho i lalo i ka collagen."

ʻO Collagen ka protein e hāʻawi i ka ʻili i kona ʻano, ka hakahaka, a me ke kikoo. Nui a hewahewa nā ʻano collagen, akā ʻo ko mākou kino ka nui o ka ʻano 1, 2, a me 3. I ko mākou mau makahiki, hana mākou - no laila ke ʻano o ka ʻili a me ka ʻili lahilahi a mākou e ʻike nei i ko mākou ʻelemakule.

Hōʻike kēia i ka boom o nā mea hoʻohui collagen i hoʻopiʻi ʻia i kā mākou hānai kaiāulu a me nā waihona hale kūʻai i kēia mau lā. Akā ʻo nā pila collagen a me nā pauka ke ala maikaʻi loa? ʻO ka ʻokoʻa nui ma waena o nā mea ʻelua a i lalo paha i ka bioavailability - hiki i ke kino ke hoʻohana i kahi mea momona.

No ke aha ʻoe e noʻonoʻo ai i ka meaʻai ma mua

"Aia nā meaʻai e like me ka broth iwi i kahi ʻano bioavailable o collagen e hiki ai i kou kino ke hoʻohana koke, a ʻoi aku ka maikaʻi ma mua o nā mea hoʻopihapiha," i ʻōlelo ʻia ʻo Carrie Gabriel. Ua hoʻoholo pū kekahi ʻo ka hua a me nā huaʻai ka palekana a me ke olakino maikaʻi loa e hoʻonui ai i ka olakino ʻili.

Hoʻohui, no ka mea he unregulated ka hapa nui o nā mea hoʻopili over-the-counter, ʻoi aku ka maikaʻi o ke kūpaʻa ʻana me ke ʻano o ka papaʻai e hoʻonui ai i ka collagen.

ʻO ka ʻai ʻana i nā meaʻai collagen-waiwai a i ʻole nā ​​meaʻai e hoʻonui ai i ka hana collagen hiki ke kōkua i ka hana ʻana i nā palaka hale (amino acid) e pono ai no nā pahuhopu kou ʻili. "He ʻekolu mau amino acid i mea nui no ka synthes collagen: proline, lysine, a me glycine," i ʻōlelo ʻia e ka mea ʻai me ka mea kākau inoa ʻo Katey Davidson, MScFN, RD.

1. Hina iwi

ʻOiai ʻike ʻia kahi noiʻi hou ʻole ka broth iwi i kumu o collagen, ʻo kēia koho ka mea i makemake nui ʻia e ka waha. Hana ʻia e ka iwi o nā holoholona i loko o ka wai, manaʻo ʻia kēia hana e unuhi i collagen. Ke hana nei i kēia ma ka home, e hoʻāla i ka moa me nā mea ʻala no ka ʻono.

"Mai ka iwi o ka iwi i hana ʻia i nā iwi a me nā mea hoʻopili, loaʻa iā ia ka calcium, magnesium, phosphorous, collagen, glucosamine, chondroitin, amino acid, a me nā meaola ʻē aʻe he nui," i ʻōlelo ʻo Davidson.

"Eia nō naʻe, ʻokoʻa kēlā me kēia broth iwi no ka maikaʻi o nā iwi i hoʻohana ʻia me nā mea hana ʻē aʻe," hoʻohui ʻo ia.

I mea e hōʻoiaʻiʻo ai i ka maikaʻi o kāu broth, e hoʻāʻo e hana i kāu ponoʻī me nā iwi i loaʻa mai kahi mea ʻoki kūloko kaulana.

2. Moa

Aia kekahi kumu no ka nui o nā mea hoʻohui collagen i loaʻa mai ka moa. Aia i loko o ka ʻiʻo keʻokeʻo punahele a pau nā mea. (Inā ʻoe i ʻoki loa i kahi moa āpau, ua ʻike paha ʻoe i ka nui o nā manu moa hoʻopili.) ʻO kēia mau mea i hana i ka moa i kumu waiwai o ka collagen diet.

Ua hoʻohana ʻia kekahi mau noiʻi ma ke ʻano he kumu o collagen no ka mālama ʻana i ka maʻi o ka maʻi.

3. ʻO ka iʻa a me ka pūpū

E like me nā holoholona ʻē aʻe, he iwi a me nā iwi ka iʻa a me nā iwi i hana ʻia me ka collagen. Ua ʻōlelo ʻia kekahi poʻe ʻo ka collagen moana kekahi o nā mea maʻalahi ke komo.

Akā ʻoiai hiki i kāu pāʻina ʻaina awakea a i ʻole salina ʻaina dinnertime ke hoʻohui i kāu ʻai collagen, e makaʻala i ka "ʻiʻo" o nā iʻa i loaʻa ka liʻiliʻi o ka collagen ma mua o nā ʻāpana ʻē aʻe i makemake ʻole ʻia.

"ʻAʻole mākou e ʻai i nā ʻāpana o nā iʻa i kiʻekiʻe loa i ka collagen, e like me ke poʻo, ka unahi, a i ʻole nā ​​maka maka," wahi a Gabriel. I ka ʻoiaʻiʻo, ua hoʻohana i ka ʻili iʻa ma ke ʻano he kumu no nā peptides collagen.

4. Keʻokeʻo hua manu

ʻOiai ʻaʻohe i loko o nā hua i nā mea hoʻopili e like me nā huahana holoholona ʻē aʻe, loaʻa i nā hua keʻokeʻo, kekahi o nā amino acid e pono ai no ka hana collagen.

5. Nā hua citrus

ʻO ka Vitamin C ka mea nui i, ka mea mua o ke kino i ka collagen. No laila, koʻikoʻi ka loaʻa ʻana o ka wikamina C.

E like paha me kāu e ʻike ai, ʻo nā hua citrus e like me nā ʻalani, grapefruit, nā lemona, a me nā lime i piha i kēia mea momona. E hoʻāʻo i ka hua waina i kālua ʻia no ka ʻaina kakahiaka, a i ʻole hoʻohui i nā ʻalani i ka salakeke.

6. Berry

ʻOiai ʻo ka citrus ka mea e loaʻa ai ka hanohano no ka ʻike vitamina C, ʻo nā hua kekahi kumu maikaʻi ʻē aʻe. ʻO kahi auneke no ka auneke, hāʻawi maoli nā strawberry i ka nui o ka wikamina C ma mua o nā ʻalani. Hāʻawi nā raspberries, nā blueberry, a me nā blackberry i kahi lāʻau hefty.

"Eia kekahi," i ʻōlelo ʻo Davidson, "kiʻekiʻe nā hua ma nā antioxidant, ka mea e pale ai i ka ʻili mai ka poino."

7. Nā huaʻai Tropical

Ke hoʻopuni nei i ka papa inoa o nā huaʻai i loko o ka wikamina C he mau huaʻai tropical e like me ka mango, kiwi, pineapa, a me ka guava. Ke kaena nei ʻo Guava i kahi liʻiliʻi o ka zinc, kahi mea pili ʻē aʻe no ka hana collagen.

8. Kālika

Pākuʻi paha ʻo Garlic i nā mea hou aʻe ma mua o ka ʻono wale i kāu mau mea hoʻoulu a me nā pā pasta. Hiki iā ia ke hoʻonui i kāu hana collagen. Wahi a Gabriel, "kiʻekiʻe ke kālika i ka luaipele, kahi aila mineral e kōkua i ka synthesize a pale i ka haki o collagen."

He mea nui e hoʻomaopopo, eia nō naʻe, pehea ka nui o kāu e hoʻopau ai i nā mea. "Pono paha ʻoe i kahi mea he nui e ʻohi ai i nā keu collagen," hoʻohui ʻo ia.

Akā me nā keu pono he nui, he mea pono e noʻonoʻo i ka ʻāpana ʻāpana o kāu papaʻai maʻamau. E like me kā lākou i ʻōlelo ai ma ka pūnaewele: Inā makemake ʻoe i ka kālika, lawe i ke ana i kahi papa hana a pāpālua ia.

Palekana ʻo Kālika i nā kālā maʻamau, akā ʻo ka nui loa o ke kālika (ʻoi loa ka maka) hiki ke hoʻonāukiuki i ka puʻuwai, kahi ʻōpū huhū, a hoʻonui paha i kou makaʻi no ke kahe ʻana inā hoʻohana ʻoe i nā mea lahilahi o ke koko. Hōʻalo i ka ʻai ʻana i ke kālika wale no ka hana collagen.

9. ʻO nā lau lauens

ʻIke mākou āpau i nā ʻōmaʻomaʻo lau i mea pāʻani nui i ka papaʻai olakino. E like me ka mea i puka aʻe, hāʻawi paha lākou i nā pōmaikaʻi nani.

ʻO ka milo, kale, chard Switzerland, a me nā greens saladi e loaʻa i ko lākou kala mai ka chlorophyll, i ʻike ʻia no nā ʻano antioksantant.

"Ua hōʻike kekahi mau noiʻi i ka ʻai ʻana i ka chlorophyll e hoʻonui i ka precursor i collagen i ka ʻili," wahi a Gabriel.

10. Nā pīni

ʻO ka pīni kahi meaʻai protein kiʻekiʻe i loaʻa pinepine i nā amino acid e pono ai no ka collagen synthes. Hoʻohui ʻia, waiwai ka hapa nui o lākou i ke keleawe, kahi nutrient e pono ai no ka hana collagen.

11. Mākeke

I ka manawa aʻe e kiʻi ʻoe i kahi mauʻu nū e ʻai māmā, e hana i nā cashews. Loaʻa i kēia mau mea hoʻopihapiha nā kiniki a me ke keleawe, nā mea ʻelua e hoʻonui i ka hiki i ke kino ke hana i collagen.

12. ʻO Tomato

ʻO kahi kumu hūnā o ka wikamina C, hiki i kahi kōmato waena ke hāʻawi aku i kahi o 30 pākēneka o kēia nutrient koʻikoʻi no collagen. Ke kaena nei hoʻi ʻo Tomato i ka nui o nā lycopene, kahi mea mana.

13. Pepelu bele

ʻOiai ʻoe e hoʻohui nei i nā ʻōmato i ka salakeke a i ʻole ka sanwich, e hoʻolei i kekahi mau pepa bele ʻulaʻula. Loaʻa i kēia mau mea kanu huaola C kiʻekiʻe ka capsaicin, kahi e hakakā ai i nā ʻōuli o ka ʻelemakule.

Hiki i ke kō a me nā kāpena hoʻomaʻemaʻe ke hōʻino i ka collagen

I mea e kōkua ai i kou kino e hana i ka maikaʻi o ka hana collagen, ʻaʻole hiki iā ʻoe ke hele hewa me nā holoholona collagen kiʻekiʻe a i ʻole nā ​​mea kanu a mea kanu a i ʻole ka huaora a me nā huaʻai a me ka mineral i waiwai ʻia.

A inā ʻaʻole ʻoe makemake i nā meaʻai i helu ʻia, e hoʻomanaʻo ʻaʻohe mea hoʻokahi. ʻO kahi papaʻai piha i nā meaʻai waiwai protein, inā no nā mea kanu a holoholona paha, hiki ke kōkua i ka hoʻolako ʻana i kēia mau amino acid koʻikoʻi.

ʻO nā mea kōkua ʻē aʻe e kōkua i ke kaʻina hana collagen e komo pū me ka zinc, ka wikamina C, a me ke keleawe. No laila, ʻo nā huaʻai a me nā mea kanu i kiʻekiʻe i nā wikamina a me nā minelala kekahi hoaaloha e palupalu i ka ʻili.

A, no nā hopena hopena hou aku, e makaʻala i ka haʻalele ʻana i nā kō a nui a me nā huʻihāpai i hoʻomaʻemaʻe ʻia, kahi e hoʻonā ai i ka collagen.

ʻO kekahi mau nīnau koʻikoʻi e pili ana i ka collagen a me ka papaʻai

I kekahi manawa paʻakikī nā ʻano meaʻai like ʻole e hele mau i kāu papaʻai. A ua nīnau kekahi e pili ana i ka ʻai ʻana i nā meaʻai momona collagen i unuhi maoli i ka ʻili paʻa. Hiki paha i ka waikawa ʻōpū ke wāwahi i nā protein collagen, ke pale aku iā lākou i ka ʻili.

A ʻoiai ʻo ka collagen dietary no ka anti-kūnewa he wahi hou ia o ka noiʻi, he nui nā loea e kānalua i ka huki ʻana i nā hopena paʻa.

Eia nō naʻe, ke hoʻohiki nei kekahi mau noiʻi. Ua paʻi ʻia i loko o ka puke pai ʻo Skin Pharmacology and Physiology ua ʻike ʻia ʻo nā wahine i hoʻopau i nā collagen keu ua ʻoi aku ka kiʻekiʻe o ka ʻili ma hope o ʻehā mau pule ma mua o ka poʻe i lawe i kahi placebo.

Ua ʻike kekahi i ka 13 pākēneka e hoʻemi ana i nā hiʻohiʻona o nā laina a me nā wrinkle i nā wahine olakino ma hope o 12 mau pule ma ka hoʻohui collagen.

ʻO ka mea i ʻōlelo, ʻaʻole wale ka collagen no ka ʻili laumanu, lahilahi. Hiki i ke kolagene ke kōkua pū me ka ʻeha pū, nā mākala, a me ka digestion. No laila, inā kani ke kōkua o nā mea hoʻoliʻiliʻi collagen i kāu maʻamau a me ka ʻeke, ʻōlelo mākou he mea pono ke hoʻāʻo.

ʻO Sarah Garone, NDTR, kahi mea hānai, mea kākau olakino freelance, a me ka mea kākau blog meaʻai. Noho ʻo ia me kāna kāne a me ʻekolu mau keiki ma Mesa, ʻAlikona. E ʻike iā ia e kaʻana like ana i ka ʻike olakino olakino olakino i ka honua a me (ka hapanui) nā papa kuhikuhi olakino ma A Love Lettder i ka Meaʻai.