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ʻO Collagen ke kuleana no ka ʻōpio a me ka lahilahi o ka ʻili a hua ʻia e ko mākou kino ponoʻī. Eia nō naʻe, ma hope o 25 mau makahiki, haʻi ʻia iā mākou, "Māluhiluhi au" a hoʻouna i nā wili mua. Mai ia manawa, pono i ke kino ke kōkua, e like me nā meaʻai a me nā meaʻai e hoʻonāukiuki i ka hana collagen.
Helu 1 - ka poli iwi
ʻAʻole mai kēlā manawa a kēia manawa, inu mākou i ka pala o ka iwi i kēlā me kēia lā. Nā ʻāpana o 170-340 g. No ka mea ʻaʻole ia he meaʻai akā he hana mana maoli no ka olakino ʻili, e hoʻokolokolo iā ʻoe iho; aia i ka broth kahi ʻano bioactive o protein i hiki i ke kino ke hoʻomaka e hoʻohana koke.
Nui ka momona o ka moa bipi i ka collagen type I, kahi hopena maikaʻi i ke olakino o ka ʻili; hupa mai ka Tureke a me ka moa i loko o collagen ʻano II, i kākoʻo i ka hana maʻamau o nā hono.
Helu 2 - Salemona
Salemona - loaʻa kēia iʻa i ka zinc a me nā mineral miner, e hāpai i ka synthese o collagen. Eia kekahi, ʻo ka momona o ka omega-3 e kōkua i ka hoʻoluʻu i ka ʻili mai loko mai e mālama i kona wā ʻōpio. Paipai ʻia ʻo Salemona e loaʻa i ʻelua mau lawelawe (2-115 g) i kēlā me kēia pule.
Hiki ke kuke ʻia i ka umu a i ʻole kahi mea kuke lohi e like me ka steak salmon, a hiki iā ʻoe ke hoʻomoʻa i kahi pōpō kakaʻai me ka salemona a me ka milo a i ʻole nā pancakes ʻono.
Helu 3. Nā lau ʻōmaʻomaʻo, greens
Loaʻa nā huaʻai ʻōmaʻomaʻo āpau i ka chlorophyll, kahi e hoʻonui ai i ka collagen. Nui ka waiwai o kēia mea i loko o nā antioxidant a pale i ka wā ʻelemakule.
Hōʻike nā dietitians i ka helu ʻana i nā loina o nā mea kanu i kēlā me kēia lā: inā ʻoi aku ka nui o kāu hana kino ma mua o 30 mau minuke i ka lā, a laila e hele a ʻai i nā kīʻaha 3 o nā mea kanu, inā he emi ia - 2,5.
Helu 4. Citrus
Hana ʻia ka wikamina C i loko o nā hua citrus ma ke ʻano he ʻāpana no nā amino acid, nā mea e pono ai no ka hoʻokumu ʻana o Proline. Pono kēia mea no ka hoʻokumu ʻana i collagen. A pale ka wikamina C i nā lāʻau make. ʻO ka pae maikaʻi loa o ka wikamina C i ka lā e māʻona ai nā hua 2.
Helu 5. Huamoa
A ʻo ka moa o ka iwi, loaʻa nā collagen i nā hua manu. Hiki i ko mākou kino ke loaʻa mai ka yolk. He sulfur hoʻi nā hua manu, pono no ka hana collagen a me ka detoxification o ke ake, kahi e hoʻokuʻu ʻia ai nā toxins e luku i ka collagen i loko o ke kino - ke ʻano maʻamau - 2 mau hua i ka lā.