Puas yog Collagen Supplements Tsim Nyog? Nov yog Txhua Yam Koj Yuav Tsum Paub

Zoo Siab

• Ntxiv cov khoom noj Collagen no rau hauv koj daim ntawv qhia
• Boost Koj Cov Collagen Absorption
• Tig mus rau Collagen Supplements
• Sijhawm koj Collagen Consumption Right
• 3 Txoj hauv kev yooj yim kom tau txais Collagen ntau dua
• Tshuaj xyuas rau

Cov tshuaj collagen tau noj lub ntiaj teb kev nyab xeeb los ntawm cua daj cua dub. Ib zaug pom nruj raws li daim tawv nqaij plumper thiab smoother, nws yuav muaj ntau yam kev noj qab haus huv thiab kev noj qab haus huv, kev tshawb fawb tshiab qhia.

Rau ib qho, cov tshuaj collagen zoo li txhim kho kev sib koom tes. Cov neeg ncaws pob uas muaj mob ntsig txog kev sib koom tes uas noj 10 grams collagen txhua hnub tau txo qis lawv cov tsos mob, Penn State University txoj kev tshawb nrhiav pom.

Cov protein, uas yog ib txwm nyob hauv koj cov tawv nqaij, cov leeg, pob txha mos, thiab cov ntaub so ntswg, kuj tseem tuaj yeem pab ua kom koj muaj zog thiab ua kom zoo. "Collagen muaj cov amino acids glycine thiab arginine, uas pab tsim cov creatine, ib yam khoom uas pab txhawb kom cov leeg muaj zog," hais tias Mark Moyad, MD, tus sau ntawm Phau Ntawv Qhia Ntxiv. Glycine zoo li muaj cov nyhuv calming ntawm lub paj hlwb, uas tuaj yeem txhim kho kev pw tsaug zog, Dr. Moyad hais. Thiab nws blunts lub cev inflammatory teb rau kev ntxhov siab, tiv thaiv lub plab hauv ob sab phlu los ntawm kev ntxhov siab vim kev puas tsuaj. (Muaj feem cuam tshuam: Vim Li Cas Nws Yeej Tsis Kawg Li Thaum Pib Tiv Thaiv Collagen Hauv Koj Cov tawv nqaij.)

Txij li thaum zus tau tej cov collagen slows nyob rau hauv koj 30s, tsub kom koj qib ntawm collagen tshuaj yuav ua tau ib tug ntse txav. Tab sis qhov twg koj tau txais thiab ntau npaum li cas koj coj yog qhov tseem ceeb. Siv cov phiaj xwm plaub-point no los txiav txim qhov zoo tshaj plaws thiab cov nqi rau koj.

Ntxiv cov khoom noj Collagen no rau hauv koj daim ntawv qhia

"Qhov zoo tshaj plaws ntawm collagen yog los ntawm cov khoom noj tag nrho," hais tias McKel Hill, RNN, tus tsim ntawm Nutrition Stripped. Yog tias koj noj cov zaub mov muaj protein ntau, koj yuav tau txais collagen, nws hais. Tag nrho cov nqaij thiab ntses muaj nws, tab sis cov khoom uas peb tsis tshua noj, zoo li cov leeg, muab ntau tshaj plaws. Yog li yog tias koj tab tom sim ua kom koj cov qib, Dr. Moyad qhia cov pob txha nqaij, ua los ntawm cov pob txha uas muaj collagen ntau. Qe dawb thiab gelatin (zoo li Jell-O lossis sib xyaw nrog mis nyuj thiab sib xyaw rau hauv kas fes) yog cov kev xaiv zoo ib yam.

Yog tias koj tsis noj nqaij, "opt rau cog qhov chaw ntawm proline thiab glycine, ob ntawm cov amino acids tseem ceeb hauv collagen," Dr. Moyad hais. Koj tuaj yeem tau txais lawv hauv legumes zoo li taum pauv; spirulina, algae xiav-ntsuab noj tau uas tuaj yeem ntxiv rau smoothies; thiab agar, ib yam khoom tau los ntawm hiav txwv liab algae uas tuaj yeem hloov gelatin hauv vegan khoom qab zib, nws hais. (Nyeem ntxiv: Cov hmoov Collagen yog dab tsi thiab Koj Siv Nws Li Cas?)

Boost Koj Cov Collagen Absorption

Cov khoom noj muaj txiaj ntsig tuaj yeem pib ua lub cev tsim cov collagen ntuj thiab ua kom muaj txiaj ntsig zoo tshaj plaws ntawm cov collagen uas koj tau txais los ntawm cov zaub mov lossis tshuaj ntxiv. Dr. Moyad hu tawm peb yam tseem ceeb: vitamin C thiab hlau, uas yog ob qho tseem ceeb rau kev tsim cov collagen, thiab omega-3 fatty acids, uas tiv thaiv lub cev cov khoom lag luam collagen los ntawm kev puas tsuaj. Koj tuaj yeem tau txais lawv yooj yim los ntawm cov khoom noj xws li tswb kua txob, zaub paj, thiab citrus (rau vitamin C); qwj ntses, nqaij liab, thiab nplooj ntsuab tsaus (hlau); thiab ntses liab, mackerel, thiab lwm cov ntses muaj roj (omega-3s).

Tig mus rau Collagen Supplements

Yog tias koj tsis noj ntau (lossis ib yam) nqaij, tej zaum koj yuav xav xav txog collagen hmoov, protein, lossis-yog tias koj xav tau ntau dua-cov tshuaj, Dr. Moyad hais. Nrhiav kev ntxiv uas tau ntawv pov thawj los ntawm cov tuam txhab thib peb-kev ntsuas zoo, xws li NSF International lossis Tebchaws Asmeskas Pharmacopeia (USP). Pib ntxiv nws rau koj cov zaub mov maj mam: Ua ntej, noj 1,000 milligrams rau ob rau peb lub lis piam. Yog tias koj pom tias perks-koj cov pob qij txha zoo dua los yog koj tsaug zog sai dua-lo rau qhov ntau npaum li cas. Tab sis yog tias koj tsis pom muaj kev cuam tshuam dab tsi, mus tom ntej thiab nce koj qhov kev nce ntxiv ntawm 1,000 milligrams kom txog thaum koj tau txais txiaj ntsig lossis ntaus 15,000 milligrams, qhov twg los xij ua ntej, hais tias Dr. Moyad hais. (Siv cov hmoov collagen zoo li NeoCell Super Collagen hmoov hauv no kiwi txiv maj phaub smoothie lub tais.)

Sijhawm koj Collagen Consumption Right

Yog tias koj tab tom siv collagen txhawm rau nce koj qhov kev ua haujlwm, haus cov protein collagen hauv ib teev tom qab kev tawm dag zog, ib yam li koj xav nrog lwm cov protein. Cov neeg uas tau ua li ntawd tau txhim kho lawv cov leeg nqaij thiab qhov hnyav, raws li kev tshawb fawb luam tawm nyob rau hauv British Journal of Nutrition. Lub sijhawm ntawd zoo li yog qhov tseem ceeb vim tias koj cov leeg nqaij tuaj yeem siv cov collagen zoo kom loj hlob sai tom qab kev tawm dag zog, tus kws tshawb fawb sau Denise Zdzieblik hais. Ntawm qhov tod tes, yog tias busting kev tshaib kev nqhis yog koj lub hom phiaj, noj satiating collagen thaum sawv ntxov lossis tav su, nyob ntawm seb koj xav tau kev tshaib plab, Dr. Moyad hais. Ntxiv rau koj noj tshais lossis pluas su nrog koob tshuaj collagen hmoov (khov nws rau hauv ib lub smoothie lossis txawm tias dej-nws tsis qab) yuav pab tshem tawm qhov kev ntshaw.

3 Txoj hauv kev yooj yim kom tau txais Collagen ntau dua

• Collagen protein ntau: Nrog flavors xws li txiv maj phaub cashew thiab macadamia hiav txwv ntsev, ntxiv rau 15 grams protein, Primal Kitchen collagen protein tuav yog ib qho ntse ntawm kev xaiv noj mov. ($ 18; primalkitchen.com)
• Collagen dej: Qhuav Lemon + collagen (infused nrog kua txiv qaub thiab cayenne) xa 4,000 milligrams ntawm cov protein-txaus los muab koj qib me ntsis tsoo txhua lub sijhawm. ($ 65 rau 6; dirtylemon.com)
• Collagen Creamer: Do ib diav ntawm txiv maj phaub, vanilla, los yog gingerbread Vital Proteins collagen creamer-uas muaj 10 grams collagen-rau hauv koj cov kas fes thaum sawv ntxov. ($ 29; tseem ceeb prooteins.com)

Tshuaj xyuas rau