Kodi Collagen Supplements Work?

Zamkati

• Mitundu ya collagen yowonjezerapo
• Zowonjezera zimatha kugwira ntchito pakhungu ndi zimfundo
• Khungu
• Magulu
• Collagen zowonjezera mafupa, minofu, ndi maubwino ena siziphunziridwa kwenikweni
• Thanzi la mafupa
• Kumanga minofu
• Maubwino ena
• Mlingo woyenera ndi zotsatirapo
• 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 puloteni yayikulu mthupi la munthu, yomwe imapezeka pakhungu, tendon, ligaments, ndi ziwalo zina zolumikizira ().

Mitundu 28 ya collagen yadziwika, ndi mitundu I, II, ndi III kukhala yochuluka kwambiri mthupi la munthu, ndikupanga 80-90% ya collagen yathunthu (,).

Mitundu I ndi III imapezeka kwambiri pakhungu ndi mafupa anu, pomwe mtundu wachiwiri umapezeka makamaka m'malo olumikizirana mafupa (,).

Thupi lanu limapanga collagen mwachilengedwe, koma zowonjezera zagulitsidwa kuti zithandizire kukhathamira kwa khungu, kulimbikitsa thanzi limodzi, kumanga minofu, kuwotcha mafuta, ndi zina zambiri.

Nkhaniyi ikufotokoza ngati collagen imathandizira pantchito kutengera umboni wa sayansi.

Mitundu ya collagen yowonjezerapo

Zowonjezera zambiri za collagen zimachokera ku nyama, makamaka nkhumba, ng'ombe, ndi nsomba (5).

Zomwe zimaphatikizira zimasiyana, koma zimakhala ndi mitundu ya collagen I, II, III, kapena chisakanizo cha zitatuzi.

Zitha kupezekanso m'mitundu itatu ():

• Kolajeni wa hydrolyzed. Fomuyi, yomwe imadziwikanso kuti collagen hydrolyzate kapena collagen peptides, imagawika m'magawo ang'onoang'ono a mapuloteni otchedwa amino acid.
• Gelatin. Collagen mu gelatin imangogawika pang'ono kukhala ma amino acid.
• Yaiwisi. Mwa mitundu yaiwisi - kapena yopanda tanthauzo, puloteni ya collagen imakhalabe yolimba.

Mwa izi, kafukufuku wina akuwonetsa kuti thupi lanu limatha kuyamwa kolajeni wama hydrolyzed bwino kwambiri (,).

Izi zati, mitundu yonse ya collagen imagawidwa ma amino acid panthawi yopukusa ndiyeno imayamwa ndikugwiritsa ntchito kupanga collagen kapena mapuloteni ena omwe thupi lanu limafunikira ().

M'malo mwake, simuyenera kutenga zowonjezera ma collagen kuti mupange collagen - thupi lanu limachita izi mwachilengedwe pogwiritsa ntchito ma amino acid amtundu uliwonse wamapuloteni omwe mumadya.

Komabe, kafukufuku wina akuwonetsa kuti kumwa ma collagen supplements kungapangitse kapangidwe kake ndikupereka phindu lapadera ().

Zowonjezera za Collagen nthawi zambiri zimachokera ku nkhumba, ng'ombe, kapena nsomba ndipo zimakhala ndi mitundu I, II, kapena III collagen. Zowonjezera zimapezeka m'njira zitatu zazikulu: hydrolyzed, yaiwisi, kapena gelatin.

Zowonjezera zimatha kugwira ntchito pakhungu ndi zimfundo

Umboni wina umawonetsa kuti zowonjezera za collagen zimatha kuchepetsa makwinya ndikuchepetsa kupweteka kwamalumikizidwe.

Khungu

Mitundu ya Collagen I ndi III ndizofunikira kwambiri pakhungu lanu, zimakupatsani mphamvu komanso kapangidwe kake ().

Ngakhale thupi lanu limatulutsa collagen mwachilengedwe, kafukufuku akuwonetsa kuti kuchuluka kwa khungu kumatha kutsika ndi 1% chaka chilichonse, zomwe zimapangitsa khungu lokalamba ().

Kafukufuku woyambirira akuwonetsa kuti kumwa ma supplements kungalimbikitse kuchuluka kwa ma collagen pakhungu lanu, kuchepetsa makwinya, ndikuwonjezera kukhathamira kwa khungu komanso kusungunuka kwa madzi (,,,).

Pakafukufuku mwa azimayi 114 azaka zapakati, omwe amatenga magalamu 2.5 a Verisol - mtundu wa hydrolyzed collagen mtundu I - tsiku lililonse kwamasabata asanu ndi atatu amachepetsa makwinya ndi 20% ().

Pakafukufuku wina mwa azimayi 72 azaka zapakati pa 35 kapena kupitilira apo, omwe amatenga magalamu 2.5 a Elasten - mtundu wa hydrolyzed collagen mitundu I ndi II - tsiku lililonse kwa masabata 12 amachepetsa kuzama kwamakwinya ndi 27% ndikuwonjezera kusungunuka kwa khungu ndi 28% ().

Ngakhale kafukufuku woyambirira akulonjeza, kufufuza kwina kumafunikira kuti mudziwe momwe ma collagen othandizira amakhalira ndi thanzi la khungu komanso zomwe zimathandizira bwino.

Komanso, kumbukirani kuti maphunziro ena omwe akupezeka amalipiridwa ndi opanga ma collagen, omwe atha kukhala osakondera.

Magulu

Collage mtundu wachiwiri amapezeka kwambiri mu cartilage - zotchinga zoteteza pakati pamfundo ().

Mwachizoloŵezi chotchedwa osteoarthritis (OA), khunyu pakati pa ziwalo zimatha. Izi zitha kubweretsa kutupa, kuuma, kupweteka, komanso kuchepa kwa ntchito, makamaka m'manja, mawondo, ndi m'chiuno ().

Kafukufuku wocheperako akuwonetsa kuti mitundu ingapo yama collagen yowonjezerapo itha kuthandizira kuthetsa kupweteka kwamalumikizidwe okhudzana ndi OA.

M'maphunziro awiri, 40 mg ya UC-II - mtundu wa mtundu wofiira-II collagen - womwe umatengedwa tsiku lililonse kwa miyezi isanu ndi umodzi umachepetsa kupweteka kwamalumikizidwe ndi kuuma kwa anthu omwe ali ndi OA (,).

Pakafukufuku wina, kutenga magalamu awiri a BioCell - mtundu wa hydrolyzed type-II collagen - tsiku lililonse kwamasabata 10 amachepetsa kupweteka kwamalumikizidwe, kuuma, ndi kulemala ndi 38% mwa anthu omwe ali ndi OA ().

Makamaka, omwe amapanga UC-II ndi BioCell adalipira ndalama ndikuthandizira maphunziro awo, ndipo izi zitha kukopa zotsatira za kafukufukuyu.

Pomaliza, ma collagen supplements amathanso kuthandizanso kuthana ndi ziwalo zomwe zimakhudzana ndi masewera olimbitsa thupi komanso nyamakazi, ngakhale kuti kafukufuku wina amafunika (,,).

Kafukufuku woyambirira akuwonetsa kuti ma collagen supplements amatha kuthandiza kuchepetsa makwinya ndikuchepetsa kupweteka kwamalo mwa anthu omwe ali ndi OA.

Collagen zowonjezera mafupa, minofu, ndi maubwino ena siziphunziridwa kwenikweni

Ngakhale zabwino zomwe zingachitike zikulonjeza, palibe kafukufuku wambiri pazotsatira za collagen zowonjezera pamafupa, minofu, ndi madera ena.

Thanzi la mafupa

Mafupa amapangidwa makamaka ndi collagen, makamaka mtundu I ().

Pachifukwa ichi, ma collagen supplements amatchulidwa kuti ateteze kufooka kwa mafupa - zomwe zimapangitsa kuti mafupa akhale ofooka, otupa, komanso osweka ().

Komabe, maphunziro ambiri omwe amathandizira phindu ili adachitika mu nyama (,).

Pakafukufuku wina waumunthu, azimayi 131 omwe atenga msambo atatenga nthawi yayitali omwe amatenga magalamu 5 a mankhwala owonjezera a collagen otchedwa Fortibone tsiku lililonse kwa chaka chimodzi adakumana ndi kuwonjezeka kwa 3% kwamafupa a msana komanso kuwonjezeka kwa 7% kwa chikazi ().

Komabe, ngakhale kafukufuku wina akuwonetsa kuti ma collagen supplements amatha kukonza mafupa ndikuletsa kutayika kwa mafupa, maphunziro ozama kwambiri mwa anthu amafunikira.

Kumanga minofu

Monga ma protein onse, ma collagen othandizira amatha kuthandizira kukula kwa minofu ikaphatikizidwa ndi kukana kuphunzira ().

Pakafukufuku mwa amuna akulu 53, omwe adatenga magalamu 15 a hydrolyzed collagen ataphunzitsidwa kwa miyezi itatu adapeza minofu yochulukirapo kuposa omwe adatenga placebo yopanda protein ().

Pakafukufuku wina wazaka 77 za premenopausal women, ma collagen supplements anali ndi zotsatirapo zake poyerekeza ndi non-protein post-workout supplement ().

Kwenikweni, zotsatirazi zikuwonetsa kuti ma collagen supplements amatha kugwira ntchito bwino kuposa kupuloteni ngakhale ataphunzitsidwa. Komabe, kaya ma collagen supplements ndi apamwamba kuposa magwero ena a zomanga thupi zomanga minofu sanadziwikebe.

Maubwino ena

Popeza collagen imakhala ndi thupi lalikulu, kuigwiritsa ntchito ngati chowonjezera kuli ndi maubwino ambiri.

Komabe, ambiri sanaphunzirebe bwinobwino. Kafukufuku owerengeka okha ndi omwe akuwonetsa kuti ma collagen supplements amatha kugwira ntchito (,,,):

• tsitsi ndi misomali
• cellulite
• m'matumbo thanzi
• kuonda

Ponseponse, umboni wambiri umafunikira m'malo awa.

Ngakhale kafukufuku wapano akulonjeza, pali umboni wochepa wotsimikizira collagen zowonjezerapo thanzi la mafupa, kumanga minofu, ndi maubwino ena.

Mlingo woyenera ndi zotsatirapo

Nayi miyezo yolimbikitsidwa potengera kafukufuku amene alipo:

• Kwa makwinya a khungu. 2.5 magalamu a hydrolyzed collagen mtundu I ndi chisakanizo cha mitundu I ndi II awonetsa zabwino pambuyo pa masabata 8 mpaka 12 (,).
• Kwa kupweteka kwamalumikizidwe. 40 mg ya collagen yaiwisi-II yotengedwa tsiku lililonse kwa miyezi 6 kapena magalamu awiri a hydrolyzed type-II collagen kwamasabata 10 ingathandize kuchepetsa kupweteka kwamagulu (,,).
• Za thanzi la mafupa. Kafukufuku amakhala ochepa, koma magalamu 5 a hydrolyzed collagen omwe amachokera ku ng'ombe adathandizira kukulitsa kuchuluka kwa mafupa pambuyo pa chaka chimodzi mu kafukufuku umodzi ().
• Pofuna kumanga minofu. Magalamu 15 omwe amatengedwa mkati mwa ola limodzi pambuyo pokana kukana kulimbitsa thupi atha kuthandiza kutulutsa minofu, ngakhale magwero ena a mapuloteni atha kukhala ndi zotsatirapo zofanana (,).

Zowonjezera za Collagen nthawi zambiri zimakhala zotetezeka kwa anthu ambiri. Komabe, zotsatira zoyipa zidanenedwapo, kuphatikiza nseru, kukwiya m'mimba, ndi kutsegula m'mimba ().

Monga ma collagen supplements omwe amapezeka nthawi zambiri amachokera ku nyama, mitundu yambiri sioyenera ma vegans kapena ndiwo zamasamba - ngakhale pali zina.

Kuphatikiza apo, atha kukhala ndi ma allergen, monga nsomba. Ngati muli ndi ziwengo, onetsetsani kuti mwayang'ana chizindikiro chake kuti mupewe collagen iliyonse yomwe imachokera pamenepo.

Pomaliza, kumbukirani kuti mutha kupezanso collagen pachakudya. Khungu la nkhuku ndi mabala a nyama otchedwa gelatinous ndizofunikira kwambiri.

Mankhwala a Collagen kuyambira 40 mg mpaka 15 magalamu amatha kukhala othandiza ndipo amawoneka kuti ali ndi zotsatirapo zochepa.

Mfundo yofunika

Zowonjezera za Collagen zili ndi maubwino angapo.

Umboni wa sayansi wogwiritsa ntchito collagen supplements kuti muchepetse makwinya ndikuthana ndi ululu wophatikizika wokhudzana ndi osteoarthritis ukulonjeza, koma maphunziro apamwamba amafunika.

Zowonjezera za Collagen sizinaphunzirepo zambiri pakupanga minofu, kukonza kuchuluka kwa mafupa, ndi maubwino ena. Chifukwa chake, kafukufuku wambiri amafunikira m'malo onse.

Ngati mukufuna kuyesa collagen, mutha kugula zowonjezera m'masitolo apaderadera kapena pa intaneti, koma onetsetsani kuti mukambirane izi ndi omwe amakuthandizani pa zaumoyo poyamba.