Ubwino Wapamwamba 6 Wotenga Collagen Supplements

Zamkati

• 1. Zitha kusintha khungu
• 2. Amathandiza kuthetsa kupweteka kwa mafupa
• 3. Zitha kuteteza kuperewera kwa mafupa
• 4. Kodi kuwonjezera mphamvu ya minofu
• 5. Zimalimbikitsa thanzi la mtima
• 6. Ubwino wina wathanzi
• Zakudya zomwe zimakhala ndi collagen
• Zotsatira za Collagen
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Collagen ndiye mapuloteni ambiri mthupi lanu.

Ndicho gawo lalikulu la matupi olumikizirana omwe amapanga ziwalo zingapo za thupi, kuphatikiza ma tendon, ligaments, khungu, ndi minofu ().

Collagen ili ndi ntchito zambiri zofunika, kuphatikizapo kupangira khungu lanu kapangidwe kake ndikulimbitsa mafupa anu ().

M'zaka zaposachedwa, ma collagen supplements atchuka. Ambiri amapangidwa ndi hydrolyzed, zomwe zikutanthauza kuti collagen yawonongeka, zomwe zimapangitsa kuti muzitha kuyamwa.

Palinso zakudya zingapo zomwe mungadye kuti muwonjezere kuchuluka kwa collagen, kuphatikiza khungu la nkhumba ndi msuzi wa mafupa.

Kugwiritsa ntchito collagen kumatha kukhala ndi maubwino osiyanasiyana azaumoyo, kuchokera pakuchepetsa kupweteka kwamalumikizidwe ndikukhalitsa ndi khungu labwino (,).

Nkhaniyi ifotokoza za 6 zaubwino wothandizidwa ndi sayansi pakumwa collagen.

1. Zitha kusintha khungu

Collagen ndi gawo lalikulu la khungu lanu.

Imathandizira pakhungu, kuphatikiza kumatha kupindulitsa kutanuka ndi madzi. Mukamakula, thupi lanu limatulutsa collagen yocheperako, zomwe zimapangitsa khungu louma ndikupanga makwinya ().

Komabe, kafukufuku wambiri wasonyeza kuti ma collagen peptides kapena zowonjezera zomwe zili ndi collagen zitha kuthandiza kuchepetsa khungu lanu pakuchepetsa makwinya ndi kuuma (5, 6,,).

Pakafukufuku wina, azimayi omwe adatenga chowonjezera chomwe chili ndi 2.5-5 magalamu a collagen kwamasabata asanu ndi atatu adakumana ndi khungu louma pang'ono komanso kuwonjezeka kwakukulu pakulimba kwa khungu poyerekeza ndi omwe sanatenge chowonjezera ().

Kafukufuku wina adapeza kuti azimayi omwe amamwa chakumwa chosakanikirana ndi collagen chowonjezera tsiku lililonse kwa masabata a 12 adakumana ndi kuwonjezeka kwa khungu komanso kuchepa kwamakwinya poyerekeza ndi gulu lolamulira (6).

Zotsatira zakuchepetsa kwa makola a collagen zimanenedwa chifukwa chokhoza kulimbikitsa thupi lanu kuti lipange collagen palokha (, 5).

Kuphatikiza apo, kumwa ma collagen supplements kungalimbikitse kupanga mapuloteni ena omwe amathandizira kupanga khungu lanu, kuphatikiza elastin ndi fibrillin (, 5).

Palinso zonena zambiri zakuti ma collagen othandizira amathandizira kupewa ziphuphu ndi khungu lina, koma izi sizigwirizana ndi umboni wa sayansi.

Mutha kugula zowonjezera za collagen pa intaneti.

Kutenga zowonjezera zomwe zili ndi collagen zitha kuthandiza kuchepetsa khungu lanu. Komabe, umboni wamphamvu ukufunika kuchokera ku kafukufuku wofufuza momwe collagen imathandizira payokha.

2. Amathandiza kuthetsa kupweteka kwa mafupa

Collagen imathandizira kukhalabe wokhulupirika pamatenda anu, omwe ndi minofu yonga mphira yomwe imateteza malo anu.

Kuchuluka kwa kolajeni m'thupi lanu kumachepa mukamakalamba, chiopsezo chanu chokhala ndi zovuta zophatikizika monga osteoarthritis kumawonjezeka (9).

Kafukufuku wina wasonyeza kuti kumwa ma collagen supplements kungathandize kusintha zizindikiritso za nyamakazi ndikuchepetsa kupweteka kwamagulu (, 9).

Pakafukufuku wina, othamanga 73 omwe amadya magalamu 10 a collagen tsiku lililonse kwa masabata 24 adakumana ndi kuchepa kwakukulu kwa kupweteka kwamalumikizidwe poyenda ndikupuma, poyerekeza ndi gulu lomwe silidatenge ().

Pakafukufuku wina, akulu amatenga magalamu awiri a collagen tsiku lililonse kwa masiku 70. Iwo omwe adatenga collagen adachepetsa kwambiri kupweteka kwamalumikizidwe ndipo amatha kuchita masewera olimbitsa thupi kuposa omwe sanatenge ().

Ochita kafukufuku akuti collagen yowonjezerapo imatha kudzikundikira pakatikati ndikulimbikitsa minofu yanu kupanga collagen.

Anena kuti izi zitha kubweretsa kutupa pang'ono, kuthandizira bwino mafundo anu, ndikuchepetsa ululu ().

Ngati mukufuna kuyesa kutenga kolajeni wowonjezera pazotsatira zake zopweteketsa, kafukufuku akuwonetsa kuti muyenera kuyamba ndi mulingo wa tsiku ndi tsiku wamagalamu 8-12 (9,).

Kutenga zowonjezera ma collagen kwawonetsedwa kuti kumachepetsa kutupa ndikupangitsa kaphatikizidwe ka collagen mthupi. Izi zitha kuthandiza kulimbikitsa kupweteka pakati pa anthu omwe ali ndi zovuta zamagulu monga osteoarthritis.

3. Zitha kuteteza kuperewera kwa mafupa

Mafupa anu amapangidwa makamaka ndi collagen, omwe amawapatsa mawonekedwe ndikuwathandiza kukhala olimba ().

Monga momwe kolajeni m'thupi lanu amalowerera mukamakalamba, momwemonso mafupa. Izi zitha kubweretsa zovuta monga kufooka kwa mafupa, komwe kumadziwika ndi kuchepa kwa mafupa ndipo kumalumikizidwa ndi chiopsezo chachikulu cha mafupa osweka (,).

Kafukufuku wasonyeza kuti kumwa ma collagen supplements kumatha kukhala ndi zovuta zina mthupi zomwe zimathandiza kuletsa kuwonongeka kwa mafupa komwe kumatsogolera ku osteoporosis (9,).

Pakafukufuku wina, azimayi amatenga kashiamu wowonjezera kuphatikiza ndi magalamu 5 a collagen kapena calcium supplement ndipo samakhala ndi collagen tsiku lililonse kwa miyezi 12.

Pakutha phunziroli, azimayi omwe amatenga calcium ndi collagen supplement anali atatsitsa kwambiri mapuloteni am'magazi omwe amalimbikitsa kuwonongeka kwa mafupa kuposa omwe amatenga calcium () yokha.

Kafukufuku wina adapeza zotsatira zofananira mwa azimayi 66 omwe amatenga magalamu 5 a collagen tsiku lililonse kwa miyezi 12.

Amayi omwe adatenga collagen adawonetsa kuchuluka kwa 7% m'mafupa awo am'mafupa (BMD), poyerekeza ndi azimayi omwe sanadye collagen ().

BMD ndiyeso ya kuchuluka kwa mchere, monga calcium, m'mafupa anu. Low BMD imalumikizidwa ndi mafupa ofooka komanso kukula kwa kufooka kwa mafupa ().

Zotsatira izi zikulonjeza, koma maphunziro owonjezera aumunthu amafunikira ntchito ya collagen yowonjezerapo thanzi la mafupa isanatsimikizidwe.

Kugwiritsa ntchito collagen supplements kungathandize kuchepetsa kufooka kwa mafupa monga kufooka kwa mafupa. Amatha kuthandiza kuwonjezera BMD komanso kuchepa kwa mapuloteni m'magazi omwe amachititsa kuti mafupa awonongeke.

4. Kodi kuwonjezera mphamvu ya minofu

Pakati pa 1-10% ya minofu ya minofu imapangidwa ndi collagen. Puloteni iyi ndiyofunikira kuti minofu yanu ikhale yolimba ndikugwira ntchito moyenera ().

Kafukufuku akuwonetsa kuti ma collagen othandizira amathandizira kukulitsa minofu mwa anthu omwe ali ndi sarcopenia, kutayika kwa minofu yomwe imachitika ndi msinkhu ().

Pakafukufuku wina, amuna 27 ofooka adatenga magalamu 15 a collagen pomwe amachita nawo masewera olimbitsa thupi tsiku lililonse kwa milungu 12. Poyerekeza ndi amuna omwe amachita masewera olimbitsa thupi koma sanatenge collagen, adapeza minofu yolimba komanso yamphamvu ().

Ofufuzawo akuti kutenga collagen kumatha kulimbikitsa kuphatikiza kwa mapuloteni amtundu ngati chilengedwe, komanso kupangitsa kukula kwa minofu mukatha kuchita masewera olimbitsa thupi ().

Kafufuzidwe kena ndi kofunikira kuti mufufuze kuthekera kwa collagen kuti ikulitse minofu.

Kafukufuku wasonyeza kuti kumwa kwa collagen kumawonjezera kukula kwa minofu ndi mphamvu mwa anthu omwe ali ndi vuto la kuchepa kwa minofu.

5. Zimalimbikitsa thanzi la mtima

Ochita kafukufuku akuti kutenga ma collagen othandizira kungathandize kuchepetsa mavuto omwe amakhudzana ndi mtima.

Collagen imapereka dongosolo pamitsempha yanu, yomwe ndi mitsempha yamagazi yomwe imanyamula magazi kuchokera mumtima mwanu kupita ku thupi lanu lonse. Popanda collagen yokwanira, mitsempha imatha kufooka komanso kusalimba ().

Izi zingayambitse matenda a atherosclerosis, matenda omwe amadziwika ndi kuchepa kwa mitsempha. Atherosclerosis imatha kuyambitsa matenda amtima ndi stroke ().

Pakafukufuku wina, achikulire athanzi 31 adatenga magalamu 16 a collagen tsiku lililonse kwa miyezi 6. Pamapeto pake, anali atachepa kwambiri pakukhwima kwamitsempha, poyerekeza ndi asanayambe kulandira ().

Kuphatikiza apo, adakulitsa ma cholesterol "abwino" a HDL mwa avareji ya 6%. HDL ndichofunikira kwambiri pachiwopsezo cha mtima, kuphatikiza atherosclerosis ().

Komabe, maphunziro ena okhudzana ndi collagen owonjezera muumoyo wamtima amafunikira.

Kutenga ma collagen supplements kungathandize kuchepetsa zoopsa zomwe zimakhudzana ndi mtima monga atherosclerosis.

6. Ubwino wina wathanzi

Zowonjezera za Collagen zitha kukhala ndi maubwino ena azaumoyo, koma izi sizinaphunzire kwambiri.

• Tsitsi ndi misomali. Kutenga kolajeni kumawonjezera mphamvu ya misomali yanu poletsa kufinya. Kuphatikiza apo, imatha kulimbikitsa tsitsi lanu ndi misomali kuti ikule motalikirapo ().
• Thirani thanzi. Ngakhale kulibe umboni wa sayansi wotsimikizira izi, akatswiri ena azaumoyo amalimbikitsa kugwiritsa ntchito mankhwala a collagen othandizira kuthana ndi matumbo, kapena leaky gut syndrome.
• Thanzi laubongo. Palibe kafukufuku yemwe adafufuza gawo lomwe collagen imathandizira paumoyo waubongo. Komabe, anthu ena amati amasintha malingaliro ndikuchepetsa zizindikiritso.
• Kuchepetsa thupi. Ena amakhulupirira kuti kumwa ma collagen othandizira kumathandizira kuti muchepetse thupi komanso kuchepa kwama metabolism. Sipanakhale maphunziro aliwonse othandizira izi.

Ngakhale zotsatirazi zikulonjeza, kafukufuku wina amafunika asanapangidwe mwalamulo.

Mankhwala a Collagen akuti amalimbikitsa thanzi laubongo, mtima, komanso m'matumbo, komanso kuthandizira kuchepetsa kunenepa komanso kusunga tsitsi ndi misomali yathanzi. Komabe, pali umboni wochepa wotsimikizira izi.

Zakudya zomwe zimakhala ndi collagen

Collagen imapezeka munyama yolumikizana ya nyama. Chifukwa chake, zakudya monga khungu la nkhuku, khungu la nkhumba, ng'ombe, ndi nsomba ndizochokera ku collagen (,,).

Zakudya zomwe zili ndi gelatin, monga msuzi wa mafupa, zimaperekanso collagen. Gelatin ndi mankhwala ochokera ku collagen ataphika ().

Kafufuzidwe kafukufuku amafunika kudziwa ngati kudya zakudya zopangira collagen kumathandizira kukulitsa collagen mthupi lanu. Sipanakhalepo maphunziro aumunthu ngati zakudya zama collagen zili ndi phindu lofananira ndi zowonjezera.

Mavitamini opatsirana amawononga collagen mu chakudya kukhala amino acid ndi ma peptide.

Komabe, collagen muzowonjezera zathyoledwa kale, kapena hydrolyzed, ndichifukwa chake zimaganiziridwa kuti zimayamwa bwino kuposa collagen mu zakudya.

Zakudya zingapo zimakhala ndi collagen, kuphatikiza zakudya za nyama ndi msuzi wamafupa. Komabe, kuyamwa kwake sikokwanira ngati kwa hydrolyzed collagen.

Zotsatira za Collagen

Pakadali pano, palibe zoopsa zambiri zomwe zimakhudzana ndikumwa ma collagen supplements.

Komabe, zowonjezera zina zimapangidwa kuchokera kuzakudya zofananira, monga nsomba, nkhono, ndi mazira. Anthu omwe ali ndi chifuwa cha zakudya izi ayenera kupewa zowonjezera ma collagen zopangidwa ndi izi kuti zisawonongeke.

Anthu ena anenanso kuti ma collagen supplements amasiya kulawa kwakamwa kwawo ().

Kuphatikiza apo, zowonjezera ma collagen zimatha kuyambitsa zovuta zina m'mimba, monga kumverera kokwanira komanso kutentha pa chifuwa ().

Mosasamala kanthu, zowonjezera izi zimawoneka ngati zotetezeka kwa anthu ambiri.

Zowonjezera za Collagen zimatha kubweretsa zovuta, monga kulawa koyipa mkamwa, kutentha pa chifuwa, ndi chidzalo. Ngati muli ndi ziwengo, onetsetsani kuti mukugula zowonjezera zowonjezera zomwe sizinapangidwe kuchokera ku magwero a collagen omwe simukugwirizana nawo.

Mfundo yofunika

Kutenga collagen kumalumikizidwa ndi maubwino angapo azaumoyo komanso zoopsa zochepa zomwe zimadziwika.

Poyamba, zowonjezerazo zitha kukonza khungu pakuchepetsa makwinya ndi kuuma. Zitha kuthandizanso kukulitsa minofu, kupewa kutaya mafupa, komanso kuchepetsa kupweteka kwamalumikizidwe.

Anthu afotokozapo zabwino zambiri zowonjezera ma collagen zowonjezera, koma izi sizinaphunzire kwambiri.

Ngakhale zakudya zingapo zimakhala ndi collagen, sizikudziwika ngati kolajeni wazakudya amapereka zabwino zomwezo monga zowonjezera.

Ma Collagen supplements amakhala otetezeka, osavuta kugwiritsa ntchito, ndipo akuyenera kuyesayesa phindu lawo.