Mukati
Collagen inokonzeresa hujaya nekusimba kweganda uye inogadzirwa nemuviri wedu pachawo. Nekudaro, mushure memakore makumi maviri neshanu, inotiudza, "Ndaneta" uye inotumira makwikwi ekutanga. Kubva ipapo, muviri unoda rubatsiro, kusanganisira chikafu chekudya uye madhishi anomutsa kugadzirwa kwecollagen.
Nha. 1 - Bone muto
Kwete nguva nenguva, iyo pfupa muto yatinofanira kunwa zuva nezuva. Zvikamu zve 170-340 g. Nekuti hachisi chikafu asi chishamiso chaicho chehutano hweganda, zvitonge; muto une bioactive fomu yeprotein iyo iyo muviri unogona kutanga kushandisa ipapo.
Yenyama yemombe muto yakapfuma mu collagen mhando I, iyo ine maitiro akanaka pane hutano hweganda; muto kubva kuTurkey uye huku ine collagen yerudzi rwechipiri, iyo inotsigira iko kwakajairika kushanda kwemajoini.
Nha. 2 - Salmoni
Salmon - hove iyi ine zinc uye inoteedzera zvicherwa, izvo zvinokurudzira kusangana kwe collagen. Zvakare, mafuta emukati me omega-3 anobatsira kunyorovesa ganda kubva mukati nekunze kuti rirambe riine hudiki. Salmoni inokurudzirwa kuve ne2 servings (115-140 g) pavhiki.
Inogona kubikwa muchoto kana mubiki anononoka kunge salmon steak, uye unogona kubika keke rekudya nesalmon nesipinashi kana mapanikeki anonaka.
Nha. 3. Miriwo yakasvibirira, magirini
Yese miriwo miriwo ine chlorophyll, iyo inowedzera huwandu hwecollagen. Ichi chinhu zvakare chakapfuma muma antioxidants uye chinopesana nekukwegura kusati kwasvika.
Ivo vezvekudya vanoratidzira kuverenga zvinoitika zvezuva nezuva zvemiriwo: kana chiitiko chako chemuviri chiri maminetsi anopfuura makumi matatu pazuva, saka enda unodya makapu matatu emiriwo, kana iri shoma - 30.
Nha. 4. Citrus
Vitamin C inowanikwa mune macitrus michero inoshanda sechinhu chemamino acids, ayo anodikanwa pakuumbwa kweProline. Izvi fuma kunodiwa paumbwe collagen. Uye vhitamini C inodzivirira kubva kune chepfu. Iyo yakanyanya mwero vhitamini C pazuva ingagutsa maviri michero.
Nha. 5. Mazai
Zvakare muto wepfupa, mazai atove ne collagen. Muviri wedu unogona kuzviwana kubva kune iyo yolk. Mazai anewo sarufa, inodikanwa mukugadzirwa kwecollagen uye detoxification yechiropa, uko kune chepfu inosunungurwa iyo inoparadza collagen mumuviri - zvakajairwa - 2 mazai pazuva.