Okuqukethwe
ICollagen ibhekele intsha nokuqina kwesikhumba futhi ikhiqizwa ngumzimba wethu uqobo. Kodwa-ke, ngemuva kweminyaka engama-25, iyasitshela, “ngikhathele” futhi ithumela imibimbi yokuqala. Kusukela lapho, umzimba udinga usizo, kufaka phakathi ukudla kokudla nezitsha ezikhuthaza ukukhiqizwa kwe-collagen.
No. 1 - Umhluzi wamathambo
Hhayi ngezikhathi ezithile, umhluzi wamathambo okufanele siwuphuze nsuku zonke. Izingxenye zika-170-340 g. Ngoba akusikho ukudla kepha isimangaliso sangempela sempilo yesikhumba, zahlulele wena; umhluzi uqukethe uhlobo lwe-bioactive lwamaprotheni umzimba ongaqala ukuwusebenzisa ngokushesha.
Umhluzi wenkomo ucebile ngohlobo lwe-collagen I, olunomthelela omuhle empilweni yesikhumba; Umhluzi ovela eTurkey nenkukhu uqukethe uhlobo lwe-collagen II, olusekela ukusebenza okujwayelekile kwamalunga.
No. 2 - iSalmon
I-Salmon - le nhlanzi iqukethe amaminerali e-zinc nokulandela umkhondo, akhuthaza ukuhlanganiswa kwe-collagen. Futhi, okuqukethwe okunamafutha kwe-omega-3 kusiza ukumanzisa isikhumba ngaphakathi ngaphakathi ukugcina ubusha baso. I-salmon inconywa ukuthi ibe nezinsiza ezi-2 (115-140 g) ngesonto.
Kungaphekwa kuhhavini noma kumpheki ophuzayo njenge-salmon steak, futhi ungabhaka ikhekhe lokudla okune-salmon nesipinashi noma ama-pancake amnandi.
No. 3. Imifino eluhlaza, imifino
Yonke imifino eluhlaza iqukethe i-chlorophyll, eyandisa inani le-collagen. Le nto futhi icebile ngama-antioxidants futhi ilwa nokuguga ngaphambi kwesikhathi.
Izazi zokudla zisikisela ukubala inkambiso yansuku zonke yemifino: uma umsebenzi wakho womzimba ungaphezu kwemizuzu engama-30 ngosuku, bese uqhubeka udle izinkomishi ezi-3 zemifino, uma ingaphansi - 2,5.
No. 4. Izithelo ezisawolintshi
Uvithamini C oqukethwe ezitsheni ezisawolintshi usebenza njengengxenye yama-amino acid, adingekayo ukwakheka kweProline. Le nto edingekayo ukwakheka collagen. Futhi uvithamini C uvikela ubuthi. Izinga eliphezulu likavithamini C ngosuku linganelisa izithelo ezi-2.
No. 5. Amaqanda
Kanye nomhluzi wamathambo, amaqanda asevele ane-collagen. Umzimba wethu ungawuthola esikhwameni. Amaqanda nawo anesibabule, esidingekayo ekukhiqizeni i-collagen kanye nokukhishwa kwesibindi, lapho kukhishwa khona ubuthi obulala i-collagen emzimbeni-okujwayelekile - amaqanda ama-2 ngosuku.