Idan matakin collagen ɗinku ya yi yawa, fatar ku ta yi laushi. Kamar taushi da ƙarfi kamar fatar jariri. Game da tsakiyar shekarun 1920, samar da sinadarin collagen yana raguwa da raguwa. Lokacin da kuka kai tamanin, za ku sami ƙarancin collagen sau huɗu. Wannan yana bayyana samuwar wrinkles da sagging fata.
Shin samfuran samfuran za su iya haɓaka matakin?
A matsayin yanki mai shinge na muhimman amino acid, jikin ku baya samar da collagen, don haka dole ne abinci ya samar da shi. Don wannan, kuna buƙatar firam ɗin furotin mai lafiya, bitamin C, da baƙin ƙarfe. Wannan ya kamata ya ƙarfafa kira na collagen. Ba tare da waɗannan abubuwan gina jiki ba, fata na iya zama mai rauni, kuma matakan collagen sun faɗi.
Sabanin yarda da imani, collagen ba zai iya shiga cikin fata ba. Yana da babban sinadarin furotin, don haka baya kaiwa ga ƙananan fatar fata. Aiwatar da kai da waje na iya ba da gudummawa a mafi yawa ga tsabtace fata. Don haka idan lakabin ya ce collagen hydrolyzed kuma ana ɗaukarsa azaman maganin mu'ujiza ga fata, shi, da rashin alheri, baya haɓaka matakin collagen a cikin fata.
Madadin haka, yi amfani da samfura tare da peptides, bitamin, da antioxidants na iya haɓaka collagen da dawo da elastin fata.
Menene ke lalata Collagen ku?
Rayuwar da ba daidai ba, matsin lamba na muhalli, gurɓatawa, da tsattsauran ra'ayi zai iya rage samar da collagen na fata.
Babban sukari amfani yana ƙaruwa matakan samfuran Glycation End-products (AGEs) waɗanda ke lalata sunadaran da ke kusa, suna raunana collagen, suna sa ya bushe da rauni.
Rana yana haifar da hasken UV wanda ke lalata fata, yana sa ya karye. Har ila yau, haskoki suna gina filastin elastin mara kyau a ƙarƙashin fata wanda ke haifar da ƙanƙara.
Taba . Haɗuwa da sinadarai a cikin taba yana lalata collagen da elastin. Nicotine kuma mara kyau ne ga jijiyoyin jini, don haka ƙarancin iskar oxygen da abubuwan gina jiki suna zuwa fata.
Canjin kwayoyin halitta zai iya shafar inganci da samar da collagen.
Cututtukan Autoimmune . Wasu yanayi na autoimmune na iya haifar da ƙwayoyin cuta a cikin collagen, wanda ke rage collagen kuma yana ba da ƙarar fata.
Tsarin tsufa . Abin takaici, wannan tsari babu makawa. Matakan kolagen suna raguwa da rushewa yayin rayuwar mu.
Hanyoyi 12 don sake gina collagen a fuskar ku?
Akwai hanyoyi da yawa don haɓaka collagen ta hanyar abinci ko kari. Wannan zai taimaka wajen kiyaye ƙarar fata kamar yadda zai yiwu yayin bayar da tallafi wajen inganta lafiya mafi kyau.
1. Cin abinci mai daidaitawa wanda ya ƙunshi sunadarai a cikin nau'in kifin mai, zai fi dacewa da yawa Omega-3 fatty acid da bitamin A. (wanda ke da tasirin kumburi). Hakanan, abincin yakamata ya kasance yana da yawa a cikin antioxidants wanda shima yana taimakawa share radicals kyauta don hana asarar collagen da rushewa.
2.Tabbatar da cewa ku hanji yana aiki da kyau ta yadda jikinka zai tsotse duk kayan aikin ginin da kyau. Abin da na ba da shawarar don wannan shine RC Skin Control. Wannan yana wanke gabobi da hanji. Yana inganta kuzari kuma yana tabbatar da cewa an cire tsohuwar kujerar daga hanji. Waɗannan kari suna sa bangon hanji yayi santsi da haɓaka sha na abubuwan gina jiki. Har ila yau, halayen kumburi suna da tasiri sosai.
Iyakancewa ko tsayawa maganin kafeyin kuma yana da tasiri mai kyau. Bincike ya nuna cewa maganin kafeyin yana cutar da tsufa fata da tsarin warkar da fatar ɗan adam. Ayyukan yaduwa na ƙara collagen zuwa kofi na safe don iyakance lalacewar da maganin kafeyin ya haifar ba su da tasiri. Don haka yana da kyau a yanke caffeine gaba ɗaya daga abincin ku idan kun damu da lafiyar fata da collagen.
Hudu. Hyaluronic acid (kuma ana samunsa a cikin tarin layinmu na ƙin yarda) shine mahimmin fili don collagen a cikin fata. Ana samun wannan nau'in a cikin abinci mai wadatar amino acid, kamar kayan lambu, wake, da soya. Hakanan ana iya samun sa a cikin kari.
5. Vitamin C babban sinadarin bitamin ne idan aka zo batun inganta samar da collagen da kare fata. An ƙara shi zuwa creams da serums don kyakkyawan dalili. Abincin da ke cike da bitamin C sun haɗa da 'ya'yan itatuwa citrus, gwanda, strawberries, broccoli, da kayan lambu masu ganye. Hakanan ana iya ɗauka azaman kari.
6. Aloe vera . Mun san cewa aloe vera yana da nutsuwa da nutsuwa ga fata idan aka yi amfani da shi a kai. Binciken da aka yi kwanan nan ya nuna cewa lokacin da aka ɗauki sterols na Aloe a matsayin kari, suna ninka samar da collagen da hyaluronic acid a cikin jiki da fata.
7. Antioxidants kare fata daga lalacewar tsattsauran ra'ayi. Wasu antioxidants suna inganta tasirin samar da collagen kuma suna taimakawa sake farfado da fata. Kuna iya samun su a cikin koren shayi, blueberry, cire licorice, tsirrai mulberry, yerba mate, tsamiyar rumman, astragalus, kirfa, thyme, basil, da kayan mai na oregano. Abinda kuma zan iya ba da shawarar shine Tushen Rai. Wannan madaidaicin multivitamin ne tare da antioxidants, kuma ba za a iya ɗaukar wannan sashi daga abincinmu ba.
8. Ginseng . Wani binciken da aka buga a cikin Jaridar Ginseng Research ya gano cewa ginseng yana haɓaka adadin collagen a cikin jini. Hakanan yana da kayan kumburi da kaddarorin antioxidant kuma yana iya samun damar dakatar da ƙwayoyin fata daga tsufa. Ana iya ɗaukar shi azaman shayi, tinctures, da kari.
9. Abubuwan gina jiki waɗanda zasu iya tallafawa samuwar collagen sun haɗa da:
Anthocyanins , da aka samu a blackberries, blueberries, raspberries, and cherries.
Proline , da ake samu a furotin, cuku, soya, kabeji da nama.
Vitamin B , ana samun su a cikin tsirrai kamar beta carotene da abincin da dabbobi suka samo.
Copper , da ake samu a cikin kifin kifi, jan nama, goro, da wasu nau'in ruwan sha.
10. Retinol (Vitamin A wanda aka samo) wani maganin antioxidant ne wanda zai iya haɓaka matakan collagen ta hanyar inganta tsawon rai da toshe wasu enzymes da ke lalata collagen. Wannan ya sa ya zama babban ƙari ga samfuran da bitamin A ke ƙunshe. Yi amfani da shi kawai da dare. Ka guji amfani a hade tare da hasken rana kuma kar kayi amfani idan kana da juna biyu.
goma sha ɗaya. Maganin jan wuta , kamar su collagen elastin booster, na iya motsawa da haɓaka haɓakar collagen a cikin fata. Yana da ƙaramin matakin ko (LLLT) laser wanda ba shi da haɗari; yana da lafiya kuma yana iya inganta elasticity na fata da yaƙar wrinkles. Yi alƙawari yanzu don tayin gabatarwa wanda ya haɗa da magani tare da ƙaramin collagen elastin.
12. Jadawalin motsa jiki na yau da kullun zai iya taimakawa tare da tsufa a bayyane. Zai iya kare sinadarin collagen kuma ya sanya collagen a cikin fata, ƙasusuwa, tsokoki, da haɗin gwiwa ya fi tsayi.
Relavenation Fata na Collagen: Gina Jiki Da Foda Collagen
Idan samar da sinadarin collagen ya ragu, wasu abinci na iya taimakawa fatar jiki ta yi ƙarfi da inganta fatar fata da sabo.
Nama
Akwai nama iri -iri masu dauke da sinadarin collagen, kamar naman sa, naman akuya, shanu, farauta, alade, musamman kafafu da kaza. Fata da kasusuwa kuma sun ƙunshi furotin da collagen da yawa, kamar alade. Broth kashi kuma zaɓi ne.
Kifi
Kifin da kansa bai ƙunshi collagen da yawa ba, amma sikelin kifin tushe ne mai ban sha'awa. Salmon da tuna kuma suna ba da kitse na omega-3 wanda ke taimakawa kare ƙwayoyin fata. Wannan yana nufin ƙarancin kumburi da ƙarin elasticity da ƙarfi.
Kayan lambu da 'ya'yan itace
'Ya'yan itacen ja, irin su strawberries, apples, da cherries, amma kuma kayan lambu ja kamar beets, jan barkono, da jan barkono, suna ɗauke da lycopene. Wannan abu shine kyakkyawan maganin antioxidant kuma yana taimakawa inganta haɓaka collagen.
Sannan akwai 'ya'yan itacen da ke cike da bitamin C, wanda ke da mahimmanci don samar da collagen. Za ku same shi a cikin lemo, kiwi, mangoro, lemu, abarba, da sauran 'ya'yan itatuwa da yawa. Wani fa'idar 'ya'yan itatuwa da yawa shine cewa su ma suna da yawa a cikin antioxidants, wanda ke hana wrinkles daga kafa.
Kayan lambu irin su endive, alayyafo, aubergine, da kabeji suna da lafiya kuma sun dace da samar da collagen.
Abincin da ke cike da sulfur da lysine
Zaitun baki da kore, kokwamba, seleri, kokwamba, tafarnuwa, albasa, ayaba, da tofu suma suna da sinadarin da ke da kyau don ƙarfafa samar da collagen, wato sulfur. Za ku haɗu da lysine a cikin tsiren ruwan teku, dankali, da yisti mai giya.
Jiki Mai Lafiya Da Kyakkyawar Fata
Hikima ce a haɗa abinci mai ƙoshin lafiya da daidaituwa wanda ke dacewa da samar da collagen kuma, ba shakka, har ila yau lafiya. Hakanan zaka iya ƙara a hankali cikin madarar soya, shayi, kwayoyi, da cuku a cikin abincin don tayar da sabuntawar fata ta collagen.
Manyan Kayan Abinci Goma
Don yin zaɓin da ya fi dacewa, mun haɗa manyan samfuran abinci guda 10 waɗanda suke da kyau idan kuna son haɓaka collagen:
Farin kabeji yana cike da bitamin A, B, C da E, antioxidants, da collagen masu kara kuzari.
Avocado , mai arziki a cikin bitamin E da omega 3 fatty acid wanda ke motsa samar da collagen.
Wake Ya ƙunshi zinc da hyaluronic acid. Yana da kyau don tsabtace fata, wanda ke hana wrinkles mai kyau da layi.
Tuna dan salmon suna da wadataccen kitse na Omega-3 wanda ke tallafawa sel fata.
Tafarnuwa Ya ƙunshi ba kawai sulfur ba har ma da lipoic acid da taurine. Duk ukun suna taimakawa gina ƙwayoyin collagen da suka lalace. Don haka yana da kyau don sabunta fata na collagen.
Karas Masu haɓaka collagen saboda babban abun ciki na bitamin A. Suna haɓaka elasticity na fata da kwararar jini zuwa fata - duk suna da fa'ida ga sabuntawar fata ta collagen.
Flaxseed yana ba da fiber da omega-3 fatty acid, abubuwan da jikin mu zai iya amfani da su da kyau. Kawai ƙara shi zuwa yogurt ko salatin ku.
Kwayoyin halitta Ni ne yana ƙarfafa samar da collagen na fata. Hakanan, ya ƙunshi genistein, hormone na shuka wanda ke ƙarfafa fata, yana haɓaka collagen, yana toshe enzymes da ke haifar da tsufa fata.
Kale da alayyafo suna da babban abun ciki na ruwa, wanda yake da kyau don tsabtace ruwa kuma tabbas yana inganta elasticity na fata.
Limes da innabi , kamar sauran 'ya'yan itacen citrus, suna ɗauke da abubuwan da suka dace don jikin mu da fata. Suna kuma hana raguwar collagen.
Gyaran Fata na Collagen Da Ƙari
Ba koyaushe ba ne mai sauƙi don tsayawa kan cikakken abinci mai daidaitawa. Wani lokaci yana kasawa saboda wasu dalilai. Amma duk da haka yana da mahimmanci don shigar da wannan collagen. Ba fata kawai ke buƙata ba har ma da gabobinmu da gabobinmu ana kiyaye su da collagen.
Anan ma, collagen yana ba da ƙarfi, tsari, da mutuncin da kowa ke buƙata. Lallai, mutanen da dole ne su yi ƙoƙari sosai na jiki suna da juna biyu ko murmurewa daga rashin lafiya ko tiyata, na iya amfani da wannan collagen da kyau. Hikima ce a riƙa ɗora broth daga ƙasusuwan dabbobi, har ma da ƙashin kifi.
Collagen Foda, Kyakkyawan Madadin
Hakanan akwai madadin, wato collagen hydrolyzate . Kuna iya ƙara yawan abincin ku na collagen tare da wannan foda na collagen. Kuna iya yin hakan a cikin shayi ko a gilashi da ruwa, misali. Foda na collagen ba ya ruɓewa, kuma saboda nauyin ƙwayar yana da ƙanƙanta, yana shiga cikin jikinka cikin rabin sa'a. Kuna iya farawa da ɗan kaɗan kuma a hankali ku gina, alal misali, cokali biyu a rana.
Menene ya dace da shi?
Dalilai da yawa sun bayyana dalilin da yasa yake da hikima don ƙara ƙarin collagen foda a cikin abincin ku:
- Ya dace da alamomin shimfidawa, cellulite, da wrinkles. Tun da samar da sinadarin collagen dinmu ke raguwa tsawon shekaru, yana da kyau a kara shi.
- Ya dace da bangon hanji da bangon ciki. Zai iya taimakawa mayar da ganuwar ciki da ciki ta maido da mucous membranes.
- Ya dace da haɗin gwiwa, guringuntsi, da ƙasusuwa. Wannan saboda kusan kashi ɗaya bisa uku na su sun ƙunshi collagen. Yana iya sauƙaƙe alamun samun ƙarfi yayin da muke tsufa.
- Ya dace da farcen ku. Nails galibi sun ƙunshi keratin, furotin mai ɗaci. Wannan furotin yana buƙatar amino acid, waɗanda ke cikin collagen. Hakanan yana sa gashin ku ya fi kyau kuma ƙasa da bushewa. Ko duka gashin ku da farcen ku suna raguwa da sauri.
Wasu Zaɓuɓɓuka Don Ƙarfafa Fata
A cikin sashin da ya gabata, mun nuna yadda mahimmancin abinci mai dacewa yake da fata. Tare da abubuwan gina jiki masu dacewa, muna ciyar da ƙwayoyin mu. Bambanci a cikin abinci shima yana da mahimmanci, a sakamakon abin da bitamin da ma'adanai suka fi dacewa. Zinc yana tabbatar da samar da sha na collagen; baƙin ƙarfe yana tabbatar da ganuwar tantanin halitta mai ƙarfi, kuma jan ƙarfe yana ba da kyakkyawan juriya na fata.
Amma kuma ma'adanai, bitamin, da amino acid suna da mahimmanci don yin collagen. Dole ne ku sami duk waɗannan abubuwan a cikin adadi mai yawa, abubuwan da aka tsara, da daidaituwa. Hanyar cin abinci shima ya zama dole, misali, a ƙarƙashin harshe ko kafin ko bayan cin abinci da yamma ko safiya. Sabili da haka, an kuma tsara fakitin collagen na musamman don cin cikakkiyar fa'idar abubuwan kari.
Me Zaku Iya Yi?
Me kuma za ku iya yi ban da abinci don tabbatar da fata mai ƙoshin lafiya? Tabbas bai kamata mu yi watsi da samfuran fata da muke amfani da su ba. Wasu sinadaran na iya tayar da samar da collagen, don haka bai kamata a rasa waɗannan samfuran ba. Vitamin C shine sinadarin da ke da mahimmanci a nan, amma yi hankali saboda ba kowane ƙarin bitamin C yake aiki ba.
Ya kamata a sami mafi ƙarancin adadin 0.6%, amma a zahiri, taro na 4% yana da kyau don sakamako mai bayyane. Gabaɗaya, wannan galibi yana cikin sinadaran farko guda uku; suna iya amfani da wasu sunaye da sifofi don bitamin C: ascorbic acid, ascorbyl palmitate, tetrahexyldecyl ascorbate, retinyl ascorbate, sodium ascorbyl phosphate da magnesium ascorbyl phosphate.
Shawarci Tsattsauran Ra'ayi
Hakanan yana da hikima ku bijirar da masu tsattsauran ra'ayi ta hanyar ƙarfafa shingen tsaron ku. Muhallin rayuwa mara lafiya ko salon rayuwa kawai ba ya amfanar da tsarin collagen. Free radicals suna hanzarta aiwatar da tsufa, musamman idan ba ku da isasshen maganin antioxidants don kawar da waɗannan radicals.
Tsohuwar salon R uku har yanzu cikakkiyar hanya ce don kare fata da jikin ku daga tsattsauran ra'ayi. Waɗannan R uku ɗin suna tsaye don zaman lafiya, tsafta, da ɗorewa. Wannan yana nufin dole ne ku sami isasshen bacci, ku tsaftace fata sosai, kuma ku yi rayuwa ta yau da kullun. Hakanan, yana da mahimmanci don kare fata daga haskoki UV, alal misali, isasshen. Tabbas, giya da shan sigari suma suna cutar da fata.
Ƙarfafa Kwayoyin Fata
Ana ci gaba da gudanar da bincike kan hanyoyin fata, wanda ke nufin akwai ingantattun magunguna. Hanyoyin magani waɗanda ke motsa fata daga ciki har da daga waje wajen samar da collagen. Misali, akwai maganin LED wanda a cikin sa aka samar da sinadarin collagen.
Ko magani ta amfani da laser ko micro-needling. A cikin abin da ake shigar da abubuwan kara kuzari, kamar bitamin, cikin fata ta kananan ramuka. Yanzu kun sami wasu nasihu masu mahimmanci. Shin kuna son sanin yadda collagen ɗinku yake? Sannan yi alƙawari don maganin farko, kuma za mu iya amfani da ma'auni don ganin adadin collagen har yanzu yana cikin fata, kuma nan da nan za ku sami magani don dawo da shi.
Kammalawa
- Ya isa kayan gini ana buƙatar samar da collagen kuma don kiyaye fata ta zama mai laushi da taushi.
- Don haka, tabbatar da dacewa abinci mai gina jiki kuma kari .
- Collagen kuma ya zama dole don kiyaye gidajen abinci masu sassauci .
- Collagen na iya ba shiga fata , don haka creams don ƙara collagen a farfajiya ba sa aiki.
- Hakanan zaka iya ƙarfafa samar da collagen a cikin fata ta waje ta zafi ko katako na laser .
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1606623/
2. http://www.thedermreview.com/collagen-cream/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4206198/
Hudu. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673383/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3659568/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4126803/
Abubuwan da ke ciki
- Shin samfuran samfuran za su iya haɓaka matakin?
- Menene ke lalata Collagen ku?
- Hanyoyi 12 don sake gina collagen a fuskar ku?
- Relavenation Fata na Collagen: Gina Jiki Da Foda Collagen
- Nama
- Kifi
- Kayan lambu da 'ya'yan itace
- Abincin da ke cike da sulfur da lysine
- Jiki Mai Lafiya Da Kyakkyawar Fata
- Manyan Kayan Abinci Goma
- Gyaran Fata na Collagen Da Ƙari
- Collagen Foda, Kyakkyawan Madadin
- Menene ya dace da shi?
- Wasu Zaɓuɓɓuka Don Ƙarfafa Fata
- Me Zaku Iya Yi?
- Shawarci Tsattsauran Ra'ayi
- Ƙarfafa Kwayoyin Fata
- Kammalawa
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