Njira 5 Zotsimikizira Umboni wa Collagen Zitha Kukulitsa Tsitsi Lanu

Zamkati

• 1. Amapereka Amino Acids Omwe Angagwiritsidwe Ntchito Kupanga Tsitsi
• 2. Amathandizira Kulimbana Ndi Kuwonongeka Kwa Zotulutsa Tsitsi
• 3. Mulole Kuteteza Tsitsi Lophatikizidwa Ndi Ukalamba
• 4. Zitha Kukuthandizani Kuchedwa Kumvi
• 5. Zosavuta Kuonjezera Pazinthu Zanu
• Mfundo Yofunika Kwambiri

Collagen ndiye puloteni wochuluka kwambiri mthupi lanu ndipo amathandizira kupanga tendon, ligament, ndi khungu lanu ().

Thupi lanu limapanga collagen, koma mutha kulipezanso kuchokera kuzowonjezera komanso zakudya, monga msuzi wa mafupa.

Itha kupereka zabwino zosiyanasiyana zaumoyo, monga kupititsa patsogolo tsitsi labwino, lolimba.

Nazi njira zisanu zochitira umboni zomwe collagen imathandizira kusintha tsitsi lanu.

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

1. Amapereka Amino Acids Omwe Angagwiritsidwe Ntchito Kupanga Tsitsi

Tsitsi makamaka limapangidwa ndi protein keratin.

Thupi lanu limagwiritsa ntchito ma amino acid angapo popanga keratin - ena mwa iwo amapezeka mu collagen (, 3).

Mukadya collagen ndi mapuloteni ena, thupi lanu limanyeketsa ma amino acid omwe amagwiritsidwa ntchito popanga mapuloteni atsopano ndi mankhwala ().

Pali 11 amino acid osafunikira omwe thupi lanu limatha kupanga ndi 9 ofunikira omwe muyenera kupeza pazakudya zanu. Collagen imapangidwa ndi 3 osafunikira amino acid: proline, glycine, ndi hydroxyproline (,,).

Mapuloteni nawonso ndi gawo lalikulu la keratin. Chifukwa chake, kugwiritsa ntchito collagen yolemera kwambiri imayenera kupatsa thupi lanu zida zomangira zomwe zimafunikira kupanga tsitsi ().

Komabe, maphunziro aumunthu mwa anthu pazotsatira za collagen pamutu akusowa, zomwe zimapangitsa kuti zikhale zovuta kudziwa ngati puloteni iyi imalimbikitsa kukula kwa tsitsi.

Collagen ili ndi ma amino acid omwe thupi lanu limafunikira kupanga keratin, mapuloteni omwe amapanga tsitsi. Komabe, maphunziro aumunthu pakugwiritsa ntchito collagen kuwonjezera kukula kwa tsitsi akusowa.

2. Amathandizira Kulimbana Ndi Kuwonongeka Kwa Zotulutsa Tsitsi

Collagen imatha kukhala ngati antioxidant ndikulimbana ndi kuwonongeka komwe kumayambitsidwa ndi zopitilira muyeso zaulere.

Zosintha zaulere ndi zinthu zomwe zimatuluka mthupi lanu chifukwa cha kupsinjika, zowononga mpweya, kusuta, kusadya bwino, mowa, ndi zina zachilengedwe. Mitundu yambiri yaulere imatha kuvulaza maselo anu, mapuloteni, ndi DNA ().

Kafukufuku akuwonetsa kuti kusintha kwaulere kumatha kuwononganso ma follicles atsitsi. Popeza chitetezo cha thupi lanu motsutsana ndi zopitilira muyeso chimachepa ndi ukalamba, okalamba amakhala pachiwopsezo cha kuwonongeka kwa tsitsi ().

Pofuna kumenyera ufulu wopanda pake ndikulimbikitsa tsitsi labwino, thupi lanu limafunikira ma antioxidants.

Kafukufuku wowerengeka wawonetsa kuti collagen - makamaka kuchokera pamiyeso ya nsomba - itha kukhala ndi mphamvu ya antioxidant (,,).

Kafukufuku wina adapeza kuti collagen yam'madzi imatha kulimbana ndi mitundu ina inayi yaulere, pomwe kafukufuku wina adawona kuti puloteniyo imatha kukhala antioxidant yothandiza kwambiri kuposa chida chodziwika bwino chomwe chimapezeka mu tiyi (,).

Komabe, kumbukirani kuti kafukufuku wangochitika m'maselo akutali m'malabu. Chifukwa chake, mphamvu ya antioxidant ya collagen mthupi lanu sichidziwika bwinobwino.

Ziphuphu zamatsitsi zitha kuwonongeka ndi zopitilira muyeso zaulere. Collagen itha kukhala ngati antioxidant yomwe ingalimbane ndi zopitilira muyeso ndikupewa kuwonongeka kwa tsitsi, koma kafukufuku amakhala ochepa.

3. Mulole Kuteteza Tsitsi Lophatikizidwa Ndi Ukalamba

Collagen imapanga 70% ya khungu lanu, pakati pakhungu lanu lomwe lili ndi muzu wa tsitsi lililonse (12).

Makamaka, collagen imathandizira kuti thupi lanu likhale lolimba komanso lolimba. Ndi ukalamba, thupi lanu limakhala locheperako popanga collagen ndikubwezeretsanso maselo am'magazi. Ichi chitha kukhala chimodzi mwazifukwa zomwe tsitsi limachepetsa pakapita nthawi (,,,).

Chifukwa chake, kupatsa thupi lanu kolajeni kumatha kuthandizira kukhala ndi khungu labwino komanso kupewa kupindika tsitsi.

Kafukufuku umodzi wamasabata asanu ndi atatu mwa azimayi 69 azaka 35-55 adapeza kuti kumwa ma collagen tsiku lililonse kumathandizira kuti khungu likhale lolimba poyerekeza ndi placebo ().

Kafukufuku wina wama sabata 12 mwa akulu akulu oposa 1,000 adapeza kuti chowonjezera cha collagen tsiku lililonse chimathandizira kuchuluka kwa puloteni iyi pakhungu ndikuchepetsa zizindikilo zakukalamba pakhungu ().

Popeza tsitsi limatuluka pakhungu lanu, kuthekera kwa collagen kuthana ndi zovuta zakukalamba pakhungu kumathandizira kukulitsa tsitsi ndikuchepetsa kuchepa. Komabe, kafukufuku wokhudzana ndi kolajeni pakuchepetsa tsitsi sakupezeka.

Popeza collagen amateteza khungu lomwe lili ndi mizu ya tsitsi, zitha kuthandiza kupewa kutayika kwa tsitsi ndi kuchepa - koma kafukufuku wazotsatirazi palibe.

4. Zitha Kukuthandizani Kuchedwa Kumvi

Chifukwa cha antioxidant, collagen imatha kulimbana ndi kuwonongeka kwa khungu ndikuchedwa kutsuka.

Imvi yokhudzana ndi ukalamba imakhudzidwa kwambiri ndi chibadwa, koma kuwonongeka kwaulere kwamaselo omwe amapanga utoto wa tsitsi kumathandizanso ().

Mukamakula, maselo omwe amatulutsa mtundu wa melanin pigment womwe umapatsa tsitsi lanu utoto mwachibadwa umayamba kufa. Komabe, zopitilira muyeso zomwe zimadza chifukwa chodya moperewera, kupsinjika, komanso zoipitsa zachilengedwe zitha kuwonongera maselo omwe amapanga melanin ().

Popanda ma antioxidants okwanira kuti athane ndi kuwonongeka kwaulere, tsitsi lanu limatha kuyamba kuda imvi. M'malo mwake, kafukufuku wina wofufuza anapeza kuti antioxidant ya tsitsi laimvi inali yotsika kwambiri poyerekeza ndi maubweya atsitsi omwe anali ndi pigment (,).

Popeza collagen yasonyezedwa kuti imalimbana ndi ma radicals aulere m'machubu yoyesera, mwina, ingathandize, kupewa kuwonongeka kwa maselo omwe amapanga utoto wa tsitsi. Zotsatira zake, zitha kupewa kumeta msanga kapena kuchedwetsa msinkhu wokhudzana ndi msinkhu (,).

Komabe, kafukufuku wokhudzana ndi antioxidant ya collagen mwa anthu akusowa.

Kuwonongeka kwakanthawi kwama cell komwe kumatulutsa utoto wa tsitsi kumatha kutulutsa imvi pang'ono. Popeza collagen imatha kukhala ngati antioxidant, itha kuthana ndi kuwonongeka kumeneku ndikuchedwa imvi.

5. Zosavuta Kuonjezera Pazinthu Zanu

Mutha kuwonjezera collagen pazakudya zanu kudzera muzakudya kapena zowonjezera.

Popeza zimapanga minofu yolumikizana ya zinyama, imapezeka mu zikopa, mafupa, ndi minofu ya nkhuku, ng'ombe, nkhumba, ndi nsomba.

Msuzi wopangidwa ndi mafupa a nyama amakhala ndi collagen ndi gelatin, mtundu wophika wa kolajeni. Msuzi wamafupawa amatha kusekedwa ngati chakumwa kapena kugwiritsidwa ntchito ngati maziko a msuzi ().

Kuphatikiza apo, kudya zakudya zokhala ndi vitamini C wambiri kumatha kukulitsa thupi lanu kupanga kolajeni wachilengedwe. Malalanje, tsabola belu, ziphuphu ku Brussels, ndi sitiroberi ndizochokera ku vitamini ().

Pomaliza, collagen imatha kumwedwa ngati mapiritsi owonjezera kapena ufa. Mankhwala ambiri a collagen amapangidwa ndi hydrolyzed, kutanthauza kuti awonongeka kale ndipo ndiosavuta kuyamwa ().

Collagen ufa ndiwosangalatsa- komanso wopanda fungo ndipo amatha kuwonjezeredwa ku smoothies, khofi, ndi zakumwa zina zotentha kapena zozizira. Mitundu yokometsera imapezekanso.

Malinga ndi kafukufuku waposachedwa, ma collagen othandizira amawoneka kuti ndi otetezeka kwa anthu ambiri. Komabe, malipoti ena akuwonetsa kuti zowonjezera zimatha kuyambitsa kuchepa, kupweteka m'mimba, kapena kutentha pa chifuwa ().

Collagen imapezeka mu zakudya, monga broth broths ndi nyama zanyama, kuphatikiza khungu. Zowonjezera za Collagen ziliponso, zambiri zomwe zimakhala ndi collagen yomwe idasweka kale, zomwe zimapangitsa kuti zikhale zosavuta kuyamwa.

Mfundo Yofunika Kwambiri

Collagen atha kulimbikitsa tsitsi labwino m'njira zosiyanasiyana.

Mwa imodzi, thupi lanu limatha kugwiritsa ntchito ma amino acid mu collagen kuti apange mapuloteni amtsitsi ndikulimbitsa khungu lomwe lili ndi mizu ya tsitsi lanu. Zitha kupewanso kuwonongeka kwa tsitsi ndi imvi.

Komabe, kafukufuku wazotsatira za collagen pamutu wa munthu ndi ochepa.

Ngati mukufuna kuyesa collagen kukonza tsitsi lanu, ganizirani za msuzi kapena zowonjezera zomwe zimatha kusakanizidwa ndi chakudya kapena zakumwa.

Mutha kugula zowonjezera za collagen kwa ogulitsa kwanuko kapena pa intaneti.