Kūpono nā Kākoʻo Collagen? Eia nā mea āpau āu e ʻike ai

Anter

• Hoʻohui i kēia mau meaʻai kolagen i kāu papa kuhikuhi
• Hoʻonui i kāu Hōʻailona Collagen
• E huli i nā mea hoʻohui Collagen
• Hoʻokahi manawa i kāu hoʻohana pono ʻana i ka Collagen
• 3 mau ala maʻalahi e kiʻi i nā kolamu hou aʻe
• Nānā no

Ke lawe nei nā mea hoʻohui Collagen i ka honua olakino ma ka ʻino. I ka manawa i ʻike ʻia ma ke ʻano he ʻili a ʻoi aku ka maʻemaʻe o ka ʻili, loaʻa paha iā ia ka nui o nā pono olakino a me ke olakino, nā hōʻike noiʻi hou.

No ka mea hoʻokahi, ʻike ʻia nā mea hoʻohui collagen e hoʻomaikaʻi i ke olakino hui. ʻO nā mea pāʻani me ka ʻeha pili pili i ka hoʻoikaika kino i lawe i 10 mau gram o ka collagen i kēlā me kēia lā i hoʻemi ʻia o kā lākou mau hōʻailona, ​​kahi ʻike ʻia kahi noiʻi ʻo Penn State University.

ʻO ka protein, i kūlohelohe i kou ʻili, tendons, cartilage, a me nā mea hoʻopili, hiki ke kōkua iā ʻoe e hoʻoikaika a hoʻomāliʻi hoʻi. "ʻO Collagen nā amino acids glycine a me arginine, e kōkua ana i ka hana ʻana o ka creatine, kahi mea e hoʻonui ai i ka ikaika o ka ʻiʻo," wahi a Mark Moyad, M.D., ka mea kākau o ʻO ka puke lima kōkua. He hopena hoʻomaluhia kā Glycine i ka ʻōnaehana hopohopo, hiki ke hoʻomaikaʻi i ka hiamoe, i ʻōlelo ʻo Kauka Moyad. A hoʻomaʻamaʻa ia i ka pane o ke kino i ke koʻikoʻi, pale ʻana i ka pale o ka ʻōpū mai ka hōʻeha ʻia e ka hopohopo. (E pili ana: No ke aha ʻaʻole hiki ke hoʻomaka i ka pale ʻana i ka Collagen i kou ʻili.)

No ka lohi ʻana o ka hana ʻana o ka collagen i kāu mau makahiki 30, ʻo ka hoʻonui ʻana i kāu mau pae ma o nā mea hoʻohui collagen hiki ke lilo i mea akamai. Akā ma hea ʻoe e loaʻa ai a me ka nui āu e lawe ai he mea nui. E hoʻohana i kēia kumumanaʻo ʻehā no ka hoʻoholo ʻana i nā kumu a me nā helu maikaʻi loa no ʻoe.

Hoʻohui i kēia mau meaʻai kolagen i kāu papa kuhikuhi

"ʻO ke kumu maikaʻi loa o ka collagen mai nā meaʻai holoʻokoʻa," wahi a McKel Hill, R.D.N., ka mea nāna i hoʻokumu i ka Nutrition Stripped. Inā ʻoe e ʻai ana i ka meaʻai protein kiʻekiʻe, e loaʻa ana paha ʻoe i ka collagen, wahi āna. Loaʻa i nā ʻiʻo a me nā iʻa a pau, akā ʻo nā mea a mākou e ʻai ʻole ai, e like me nā ʻuʻu, ʻoi aku ka nui. No laila, inā ʻoe e hoʻāʻo nei e hoʻonui i kou mau pae, ʻōlelo ʻo Kauka Moyad i ka hupa iwi, i hana ʻia ma ka hoʻolapalapa ʻana i kēlā mau ʻāpana collagen. ʻO nā hua keʻokeʻo a me ka gelatin (e like me Jell-O a i hui pū ʻia me ka waiū a hoʻoulu ʻia i loko o ke kofe) he mau koho maikaʻi nō hoʻi.

Inā ʻaʻole ʻoe e ʻai i ka ʻiʻo, "e koho i nā kumuwaiwai o ke proline a me ka glycine, ʻelua o nā amino acid nui i collagen," wahi a Dr. Moyad. Hiki iā ʻoe ke loaʻa iā lākou i nā legumes e like me ka soybeans; spirulina, kahi limu uliuli ʻōmaʻomaʻo i hiki ke hoʻohui ʻia i nā mea leʻaleʻa; a me ka agar, kahi mea i loaʻa mai i nā limu ʻulaʻula kai e hiki ke pani i ka gelatin i nā mea ʻono vegan, i ʻōlelo ʻo ia. (E heluhelu hou aʻe: He aha ka Collagen Powdered a Pehea ʻoe e hoʻohana ai?)

Hoʻonui i kāu Hōʻailona Collagen

Hiki i kekahi mau meaola ke kīkiʻi i ka hana ʻana o ke kino o collagen kūlohelohe a hoʻonui i nā hopena o ka collagen i loaʻa iā ʻoe mai nā meaʻai a i ʻole nā ​​mea hoʻopili. Kāhea ʻo Kauka Moyad i ʻekolu mau mea koʻikoʻi: ka huaora C a me ka hao, ʻo ia nā mea ʻelua no ka hana ʻana o ka collagen, a me nā waikawa momona omega-3, ka mea e pale ai i nā hale kūʻai kolagen o ke kino mai ka pōʻino. Hiki iā ʻoe ke loaʻa iā lākou mai nā meaʻai e like me ka bele, broccoli, a me ka citrus (no ka huaora C); ka iʻa, ka ʻiʻo ʻulaʻula, a me nā lau ʻeleʻele (hao); a me salemona, mackerel, a me nā iʻa aila ʻē aʻe (omega-3s).

E huli i nā mea hoʻohui Collagen

Inā ʻaʻole ʻoe e ʻai nui (a i ʻole kekahi) ʻiʻo, makemake paha ʻoe e noʻonoʻo i ka pauka collagen, protein, a i ʻole-inā ʻoe e ʻimi nei i kahi lāʻau kiʻekiʻe, wahi a Kauka Moyad. E nānā i kahi mea kōkua i hōʻoia ʻia e kahi ʻoihana hoʻāʻo e hoʻāʻo e kolu o ka ʻaoʻao, e like me NSF International a i ʻole ʻo United States Pharmacopeia (USP). Hoʻomaka e hoʻohui mālie i kāu papaʻai: ʻO ka mea mua, e lawe i nā milligrams 1,000 no ʻelua a ʻekolu mau pule. Inā ʻoe e ʻike i nā perks-e maikaʻi ka maikaʻi o kou mau hui a hiamoe ʻoe me ka wikiwiki - pili i kēlā hana. Akā inā ʻaʻole ʻoe e ʻike i kekahi hopena, e hele i mua a hoʻonui i kāu ʻai i nā hoʻonui o 1,000 milligrams a hiki i ka loaʻa ʻana o nā hopena a i ʻole e paʻi i ka 15,000 milligrams, ʻo ia ka mea e hele mua mai, wahi a Kauka Moyad. (E hoʻohana i ka pauka collagen e like me ka pauka NeoCell Super Collagen i loko o kēia kīʻaha niu kiwi.)

Hoʻokahi manawa i kāu hoʻohana pono ʻana i ka Collagen

Inā ʻoe e hoʻohana ana i ka collagen e hoʻonui i kāu hana hoʻomaʻamaʻa, e ʻai i ka protein collagen i loko o hoʻokahi hola ma hope o ka hoʻomaʻamaʻa ʻana, e like me ʻoe me nā protein ʻē aʻe. ʻO ka poʻe i hana pēlā i hoʻomaikaʻi i ko lākou ikaika a me ka nui o ka ʻiʻo, e like me ka noiʻi i paʻi ʻia ma ka Ka Nupepa Pelekānia o ka Nutr. He mea koʻikoʻi kēlā manawa no ka mea hiki i kou mau ʻiʻo ke hoʻohana i ka collagen maikaʻi aʻe e ulu koke ma hope o kahi hoʻomaʻamaʻa, wahi a ka mea kākau noiʻi ʻo Denise Zdzieblik. Ma ka ʻaoʻao ʻē aʻe, inā ʻo ka hoʻopau ʻana i ka pōloli kāu pahuhopu, e lawe i ka collagen maona i ke kakahiaka a i ke ahiahi paha, e hilinaʻi ana i ka manawa āu e pōloli loa ai, wahi a Kauka Moyad. ʻO ka hoʻohui ʻana i kāu ʻaina kakahiaka a i ʻole ka ʻaina awakea me kahi ʻano o ka pauka collagen (hoʻoulu ʻia i loko o ka smoothie a i ʻole ka wai-ʻaʻohe ʻono) e kōkua i ka hoʻopau ʻana i ka makemake.

3 mau ala maʻalahi e kiʻi i nā kolamu hou aʻe

• ʻO nā pahu protein collagen: Me nā mea ʻono e like me ka cashew niu a me ka paʻakai moana macadamia, a me 15 grams o ka protein, ʻo Primal Kitchen collagen protein bars kahi koho ma waena o ka meaʻai. ($ 18; primalkitchen.com)
• Wai kolagen: Hāʻawi ʻo Dirty Lemon + collagen (hoʻokomo ʻia me ka wai lemon a me cayenne) i 4,000 milligrams o ka protein-lawa e hāʻawi i kāu mau pae i kahi puʻupuʻu liʻiliʻi i kēlā me kēia manawa. ($ 65 no 6; dirtylemon.com)
• Collagen holika: E hoʻoulu i kahi spoonful o ka niu, vanilla, a i ʻole ka gingerbread Vital Proteins collagen creamer-i loaʻa he 10 mau kolamu o ka collagen i loko o kāu kope kakahiaka. ($ 29; vitalproteins.com)

Nānā no