13 Cov Khoom Noj Uas Pab Koj Lub Cev Ua Cov Collagen

Zoo Siab

• Vim li cas koj yuav tsum xav txog zaub mov ua ntej
• 1. Cov pob txha rawm
• 2. Qaib
• 3. Cov ntses thiab qwj ntses
• 4. Cov qe qe
• 5. Citrus txiv hmab txiv ntoo
• 6. Cov Txiv Hmab Ntoo
• 7. Txiv hmab txiv ntoo tauj
• 8. Qej
• 9. Nplooj zaub ntsuab
• 10. Taum
• 11. Cashews
• 12. Txiv lws suav
• 13. Tswb cov kua txob
• Qab zib thiab ua kom zoo carbs tuaj yeem tsoo collagen
• Qee cov lus nug tseem ceeb txog collagen thiab kev noj haus

Mus ntxiv lossis noj?

"Noj cov zaub mov ua lub luag haujlwm loj hauv qhov pom ntawm lub ntsej muag thiab cov hluas ntawm koj cov tawv nqaij," hais tias cov khoom noj khoom haus uas tau lees paub hauv lub luag haujlwm yog Krista Goncalves, CHN. "Thiab tag nrho cov los rau collagen."

Collagen yog cov protein uas muab tawv nqaij nws cov qauv, pob txha thiab ncab. Muaj ntau ntau hom collagen, tab sis peb lub cev feem ntau yog hom 1, 2, thiab 3. Raws li peb hnub nyoog, peb tsim - yog li cov nyiam rau pob thiab nqaij tawv ua rau peb pom cov laus peb tau.

Qhov no piav qhia txog cov khoom lag luam tsoo ntawm collagen pab txhawb rau hauv peb cov kev txau siab thiab khw muag khoom txee hnub no. Tab sis yog collagen tshuaj thiab hmoov yog qhov zoo tshaj plaws txoj kev? Qhov sib txawv tseem ceeb ntawm ob qho no yuav qis mus rau qhov muaj peev xwm ntawm lub cev - lub cev muaj peev xwm siv cov khoom noj khoom haus.

Vim li cas koj yuav tsum xav txog zaub mov ua ntej

"Cov zaub mov zoo li pob txha kua zaub muaj ib daim ntawv muaj cov xyoob ntoo collagen koj lub cev tuaj yeem siv tau tam sim ntawd, ua rau nws muaj txiaj ntsig zoo rau kev pabcuam ntxiv," hais qhia rau tus kws qhia noj zaub mov hauv Carrie Gabriel. Ib qho kuj xaus lus tias txiv hmab txiv ntoo thiab zaub yog qhov muaj kev nyab xeeb thiab noj qab haus huv zoo tshaj plaws rau kev ua kom muaj tawv nqaij noj qab haus huv.

Ntxiv rau, txij li cov tshuaj yuav tom khw yog cov tsis muaj kev tswj hwm ntau, nws tej zaum yuav muaj kev nyab xeeb dua los lo nrog kev noj zaub mov kom pab txhawb collagen.

Noj cov khoom noj khoom haus collagen-nplua nuj lossis cov khoom noj uas ua rau kom muaj collagen ntau lawm kuj tseem yuav pab tsim cov chaw tsev (amino acids) uas koj xav tau rau koj cov hom phiaj tawv nqaij. "Muaj peb cov amino acids tseem ceeb rau kev sib txuas nrog collagen: proline, lysine, thiab glycine," hais tias tus kws sau khoom noj khoom haus thiab tus kws paub zoo nkauj Katey Davidson, MScFN, RD.

1. Cov pob txha rawm

Thaum cov kev tshawb nrhiav tsis ntev los no pom tias cov nqaij hauv pob txha tsis yog ib qho chaw muaj txiaj ntsig ntawm collagen, qhov kev xaiv no yog nyob deb ntawm cov nyiam tshaj plaws los ntawm lo lus ntawm qhov ncauj. Ua los ntawm simmering tsiaj cov pob txha hauv dej, txoj kev no ntseeg tau kom rho tawm collagen. Thaum ua qhov no nyob rau hauv tsev, lub caij rau lub si nrog txuj lom rau tsw.

"Txij li thaum cov leeg pob txha ua los ntawm cov pob txha thiab cov nqaij sib txuas, nws muaj cov calcium, magnesium, phosphorous, collagen, glucosamine, chondroitin, amino acids, thiab ntau lwm yam khoom noj muaj txiaj ntsig," Davidson hais.

"Txawm li cas los xij, txhua tus pob txha kua nqaij sib txawv vim yog qhov zoo ntawm cov pob txha siv nrog rau lwm cov khoom xyaw," nws hais ntxiv.

Yuav lav tsis tau qhov zoo ntawm koj cov cawv, sim ua koj tus kheej nrog cov pob txha tau txais los ntawm lub chaw tua neeg muaj suab npe hauv zos.

2. Qaib

Muaj vim li cas vim li cas muaj ntau yam tshuaj collagen yog muab tau los ntawm nqaij qaib. Txhua tus neeg nyiam cov nqaij dawb muaj cov ntau ntawm cov khoom. (Yog tias koj ib txwm tau hlais nqaij qaib tag nrho, koj yuav pom tias muaj cov nqaij qaib sib txuas ntau npaum li cas.) Cov ntaub so ntswg no ua rau nqaij qaib ua rau muaj protein ntau ntawm collagen.

Ntau cov kev tshawb fawb tau siv los ua qhov keeb ntawm collagen rau kev kho mob caj dab.

3. Cov ntses thiab qwj ntses

Zoo li lwm yam tsiaj, ntses thiab qwj ntses muaj pob txha thiab ligaments uas ua los ntawm collagen. Qee tus neeg tau thov marine collagen yog ib qho yooj yim tshaj plaws.

Tab sis thaum koj lub sijhawm noj su hnub tim tuna nyuaj los yog noj ntses salmon muaj cuab kav ntxiv rau koj cov collagen kom tsawg, nco ntsoov tias "nqaij" ntses muaj cov collagen tsawg dua li lwm qhov, qhov xav tau tsawg dua.

Gabriel hais tias, "Peb tsis nyiam noj feem ntawm cov ntses uas muaj ntau dua hauv collagen, zoo li lub taub hau, nplai, lossis pob muag," Qhov tseeb, tau siv cov tawv nqaij ntses ua ib lub hauv paus rau collagen peptides.

4. Cov qe qe

Txawm hais tias cov qe tsis muaj cov ntaub so ntswg sib txuas zoo li ntau yam khoom siv tsiaj, cov qe qe muaj, ib qho ntawm cov amino acids uas tsim nyog rau kev tsim collagen.

5. Citrus txiv hmab txiv ntoo

Vitamin C ua lub luag haujlwm tseem ceeb hauv, lub cev ua ntej lub zog rau collagen. Yog li, kev muaj cov vitamins C txaus yog qhov tseem ceeb.

Raws li koj tej zaum paub, cov txiv qaub zoo li cov txiv kab ntxwv, txiv kab ntxwv qaub, txiv qaub, thiab txiv qaub muaj cov txiv ntoo no ntau. Sim muab txiv kab ntxwv qaub rau noj ua tshais, lossis ntxiv ntu txiv kab ntxwv rau cov zaub xam lav.

6. Cov Txiv Hmab Ntoo

Txawm hais tias cov txiv qaub zoo li tau txais tag nrho cov yeeb koob rau nws cov vitamin C cov ntsiab lus, cov txiv ntoo yog lwm qhov zoo heev. Ounce rau ooj, txiv pos nphuab yeej muab cov vitamin C ntau tshaj cov txiv kab ntxwv. Raspberries, blueberries, thiab blackberries muaj qhov ntau qhov koob tshuaj ntau heev.

"Tsis tas li ntawd," Davidson hais tias, "berries muaj ntau hauv antioxidants, uas tiv thaiv daim tawv nqaij los ntawm kev puas tsuaj."

7. Txiv hmab txiv ntoo tauj

Muab suav cov npe txiv hmab txiv ntoo nplua nuj nyob hauv cov vitamin C yog cov txiv ntoo tauj xws li txiv nkhaus taw, kiwi, txiv puv luj, thiab zaub txhwb nyug. Guava kuj khav me me ntawm cov zinc, lwm qhov kev sib koom ua ke rau collagen ntau lawm.

8. Qej

Qej yuav ntxiv ntau tshaj li tsw rau koj cov nqaij npuav kib thiab qab zib tais diav. Nws tuaj yeem txhawb koj lub collagen ntau lawm, ib yam nkaus. Raws li Gabriel, "Qij yog nyob rau hauv leej faj, uas yog cov pob zeb hauv av uas pab cuam thiab tiv thaiv qhov cuam tshuam ntawm collagen."

Nws yog ib qho tseem ceeb teev cia, tias koj haus ntau npaum li cas cov teeb meem. "Tej zaum koj xav tau ntau ntawm nws los sau cov txiaj ntsig collagen," nws hais ntxiv.

Tab sis nrog nws cov txiaj ntsig ntau, nws tsim nyog xav qej ib feem ntawm koj kev noj zaub mov kom tsis tu ncua. Raws li lawv hais online: Yog tias koj nyiam qij, ntsuas qhov ntsuas hauv ib daim ntawv qhia thiab muab nws ob npaug.

Qej muaj kev nyab xeeb rau hauv cov nyiaj ib txwm, tab sis cov qij ntau dhau (tshwj xeeb yog nyoos) yuav ua rau kub siab, mob plab, lossis ua rau koj muaj feem yuav los ntshav ntau dua yog tias koj siv ntshav ntau dua. Zam txhob noj qej ntau rau cov hom phiaj collagen.

9. Nplooj zaub ntsuab

Peb txhua tus paub cov zaub ntsuab yog cov tseem ceeb hauv kev noj zaub mov zoo rau lub cev. Thaum nws puv, lawv yuav muaj cov kev pab cuam zoo nkauj,.

Zaub ntsuab, kale, Swiss chard, thiab lwm yam zaub xam lav tau txais lawv cov xim los ntawm chlorophyll, paub txog nws cov khoom antioxidant.

"Qee qhov kev tshawb fawb tau pom tias haus chlorophyll nce qib ua ntej rau collagen ntawm daim tawv nqaij," Gabriel hais.

10. Taum

Taum yog cov khoom noj muaj protein ntau uas feem ntau muaj cov amino acids uas tsim nyog rau kev sib txuas collagen. Ntxiv rau, ntau ntawm lawv yog nplua nuj nyob rau hauv tooj liab, lwm yam kev pab cuam lwm yam tsim nyog rau collagen ntau lawm.

11. Cashews

Tom ntej no koj mus txog rau qhov puv tes ntawm cov txiv ntseej rau khoom noj txom ncauj, ua rau nws txiv ntoo. Cov txiv ntoo puv no muaj cov zinc thiab tooj liab, ob qho tib si uas txhawb lub cev lub peev xwm los tsim collagen.

12. Txiv lws suav

Lwm qhov pom ntawm cov vitamin C, ib lub txiv ntseej nruab nrab tuaj yeem muab ze li 30 feem pua ​​ntawm cov as ham tseem ceeb no rau collagen. Txiv lws suav kuj tseem khav ntau ntawm lycopene, muaj zog.

13. Tswb cov kua txob

Thaum koj tseem tab tom ntxiv txiv lws suav rau tom qab ntab lossis cov qhaub cij, pov rau hauv qee lub npov kua txob liab, thiab. Cov high-vitamin C veggies muaj capsaicin, ib qho uas tuaj yeem tawm tsam cov cim ntawm kev laus.

Qab zib thiab ua kom zoo carbs tuaj yeem tsoo collagen

Txhawm rau pab koj lub cev ua nws cov khoom ua tau zoo tshaj plaws ntawm collagen, koj tsis tuaj yeem yuam kev nrog cov tsiaj siab collagen lossis cog khoom noj lossis cov vitamins thiab cov zaub mov muaj txiv thiab zaub.

Thiab yog tias koj tsis nyiam cov zaub mov teev cia, nco ntsoov tias tsis muaj ib qho chaw twg. Cov khoom noj muaj protein ntau, tsis hais los ntawm nroj tsuag lossis tsiaj, tuaj yeem pab cov amino acids tseem ceeb no.

Lwm cov as-ham uas pab cov txheej txheem ntawm collagen ntau lawm suav nrog zinc, vitamin C, thiab tooj. Yog li, cov txiv hmab txiv ntoo thiab zaub uas muaj cov vitamins thiab minerals ntau kuj yog phooj ywg ua kom tawv nqaij.

Thiab, rau qhov tshwm sim ntau tshaj li qhov tshwm sim, nco ntsoov kom deb ntawm qab zib ntau dhau thiab ua kom muaj cov carbohydrates, uas tuaj yeem ua rau o thiab ua kom collagen.

Qee cov lus nug tseem ceeb txog collagen thiab kev noj haus

Qee zaum cov zaub mov ntau yam uas nyuaj rau hauv koj cov zaub mov xwm yeem. Thiab qee tus tau nug txog seb kev noj cov zaub mov muaj collagen tiag tiag txhais cov tawv nqaij tawv. Nws muaj peev xwm ua tau kom lub plab plab zom cov nqaij hlav collagen, tiv thaiv lawv kom tsis txhob ncav cuag cov tawv nqaij.

Thiab txij li thaum kev noj zaub mov collagen rau kev tiv thaiv kev laus tseem yog thaj chaw tshiab ntawm kev tshawb fawb, ntau tus kws tshaj lij tsis txaus siab kos cov lus xaus.

Tseem, qee qhov kev tshawb fawb tsis zoo li muaj kev cia siab. Kev luam tawm hauv phau ntawv xov xwm Cov Khoom Siv Kho Mob thiab Physiology tau pom tias cov poj niam uas tau noj collagen ntau dua muaj cov tawv nqaij elasticity ntau dua tom qab plaub lub lis piam dua li cov uas siv tshuaj placebo.

Lwm qhov pom tau 13 feem pua ​​txo qis hauv cov tsos ntawm cov kab thiab pob nyob rau hauv cov poj niam noj qab haus huv tom qab 12 lub lis piam rau ntawm collagen ntxiv.

Uas tau hais tias, collagen tsis tsuas yog rau cov tawv nqaij du, ywj. Collagen kuj tseem yuav pab ua kom mob sib koom tes, leeg, lossis plab zom mov. Yog li, yog tias collagen pabcuam nrov ntxiv rau koj cov kev ua thiab cov hnab nyiaj, peb hais tias nws tsim nyog sim.

Sarah Garone, NDTR, yog tus tsim khoom noj khoom haus, tus sau tawm kev noj qab haus huv, thiab blogger zaub mov. Nws nyob nrog nws tus txiv thiab peb tus menyuam nyob hauv Mesa, Arizona. Pom nws sib koom tes hauv qab-hauv-ntiaj teb kev noj qab haus huv thiab cov ntaub ntawv qhia kev noj qab haus huv thiab (feem ntau) cov zaub mov zoo ntawm A Love Lettder Rau Cov Khoom Noj.