Zviri muChinyorwa
puroteniIprotein yemaitiro inowanikwa mubvudzi, ganda uye nzara. Inodzivirira chimiro cheganda. Inoita kuti maronda apore. Zvinonyanya kukosha kune bvudzi rine hutano uye misumari.
Kutora keratin sekuwedzera, Inobatsira kudzivirira kurasikirwa kwebvudzi, kukurumidza kukura kwezvipikiri uye kunatsiridza ganda.
Iko hakuna kunyanya kudiwa kwekuwedzera. Kudya zvimwe zvokudya zvine utano zvakasununguka puroteni inotsigira synthesis.
Chii chinonzi keratin?
puroteni Icho chinhu chepanyama chinowanikwa mubvudzi, ganda uye misumari. Iprotein ine fibrous iyo ndiyo yekutanga kuvaka masero ese aya.
maviri makuru rudzi rwekeratin pane. Keratin inowanikwa muganda remunhu, bvudzi uye nzara alpha-keratin It akadana. beta-keratinInowanikwa mumatehwe emhuka nepanhengo dzekunze dzemuviri dzakaita semuromo nenzwara.
Nokuti yakasimba puroteniNdiyo nheyo yekuvaka yevhudzi rine hutano. Kana bvudzi rako richitanga kutsemuka kana kusava nehupenyu, zvinogoneka keratin kushomeka Pane.
Ndezvipi zvakanakira zvekudya zvine keratin?
puroteniInobatsira kuvaka masero mubvudzi, ganda uye nzara. Inoita kuti ive yakasimba uye igare yakasimba. Inoderedza kukuvadzwa kwematishu nekuda kwekukweshana.
keratin Mabasa ayo mumuviri ndeaya:
- Inogadzirisa hukuru hwemasero.
- Inobvumira masero kufamba, kukura uye kupatsanura.
- Anoporesa maronda.
Ndezvipi zvekudya zvinobatsira mukugadzirwa kwekeratin?
Zvimwe zvinovaka muviri ndizvo puroteni inobatsira kugadzira. Inovandudza hutano hweganda, bvudzi, misumari uye mamwe matishu.
- Biotin: Biotin, puroteni inoita basa rinokosha mukugadzirwa kwayo. Inotsigira kukura kwakanaka kwebvudzi nezvipikiri.
- L-cysteine: L-cysteine inonzi amino acid. purotenimuchikamu. Cysteine yakakosha pakuvaka collagen, kuchengetedza ganda elasticity, uye metabolizing biotin kuitira kuti muviri ugone kuishandisa.
- Zinc: zen'eIcho chikafu chakakosha chehutano hweganda. puroteni Inotsigira kupararira kwekeratinocytes, masero anoibudisa.
- C vhitamini: vitamini Cinokurudzira kuumbwa kwekeratinocyte. Inodzivirira ganda kubva kune oxidative kusagadzikana. Iine anti-aging effect pamakwinya.
- Vitamin A: Vitamin A inodiwa pakuvandudza keratinocytes.
Ndezvipi zvekudya zvine keratin?
zai
zai Icho chitubu chebiotin. ine protein content puroteni inokurudzira kugadzirwa.
nehanyanisi
nehanyanisi puroteni Chikafu chikuru kugadzira. Iyi midzi yemuriwo yakakwirira muN-acetylcysteine, chikamu chekeratin.
Salmoni
Salmoni, izere neprotein. Panguva imwe puroteni Iyo yakanakisa sosi yebiotin inotsigira kugadzirwa kwe
Mbeu yezuva
Mbeu yezuva puroteni Iyo yakakura sosi yebiotin uye mapuroteni kutsigira kugadzirwa.
hadiyo
sehanyanisi hadiyo uyewo, muviri wako puroteniIyo ine yakawanda N-acetylcysteine, iyo inoshandurwa kuita L-cysteine, amino acid inowanikwa mu
broccoli
broccoli, puroteni Icho chikafu chine sarufa uye zvimwe zvinovaka muviri zvinodiwa pakuumbwa kwayo.
Brussels inomera
Brussels inomera mumuviri puroteni Inopa vhitamini C uye mapuroteni, pamwe nesarufa inodiwa pakugadzirwa kwayo.
chiropa chemombe
Chiropa chemombe ndechimwe chezvinyorwa zvakanyanya zvebiotin. Sezvingatarisirwa puroteni Yakanakira kuwedzera kugadzirwa.
makarotsi
makarotsi, Iyo yakawanda muprovitamin A. Yakatakura vhitamini C inosimudzira collagen synthesis kutsigira bvudzi, ganda uye hutano hwezvipikiri. Uyezve, makarotsi anopa yakawanda biotin, vhitamini B6, potassium uye vhitamini K1.
Turkey breast
Turkey mazamu chikafu chine mapuroteni chinobatsira kusimbisa uye kupenya ganda nebvudzi.
bhinzi
Bhinzi dzakapfuma mu zinc uye fiber. Inodzivirira hutano hweganda. Sezvo yakabatana nemaitiro ekuporesa uye kugadzirwa kwe collagen puroteni Inokurudzirawo kugadzirwa.
Lentil
kunge bhinzi lentil Yakapfumawo mu zinc. Zvakakosha kune hutano uye kutarisira kweganda.