Kodi Gelatin Ndi Yabwino Bwanji? Ubwino, Ntchito ndi Zambiri

Zamkati

• Kodi Gelatin ndi chiyani?
• Amapangidwa Pafupifupi Mapuloteni
• Gelatin Itha Kukweza Thanzi Limodzi Ndi Amathambo
• Gelatin Itha Kukweza Kuwonekera Khungu ndi Tsitsi
• Itha Kukweza Kugwiritsa Ntchito Ubongo ndiumoyo wamaganizidwe
• Gelatin Itha Kukuthandizani Kuchepetsa Kunenepa
• Ubwino Wina wa Gelatin
• Itha Kukuthandizani Kugona
• Itha Kuthandiza Ndi Matenda A shuga Awiri
• Itha Kukweza Thanzi Labwino
• Itha Kuchepetsa Kuwonongeka Kwa Chiwindi
• Itha Kuchepetsa Kukula kwa Khansa
• Momwe Mungapangire Gelatin Yanu
• Zosakaniza
• Mayendedwe
• Mfundo Yofunika Kwambiri

Gelatin ndi mankhwala ochokera ku collagen.

Ili ndi phindu lathanzi chifukwa cha kuphatikiza kwake kwa amino acid.

Gelatin yawonetsedwa kuti imagwira ntchito yolumikizana komanso kugwira ntchito kwaubongo, ndipo itha kusintha mawonekedwe a khungu ndi tsitsi.

Kodi Gelatin ndi chiyani?

Gelatin ndi chinthu chopangidwa ndi kuphika kolajeni. Amapangidwa pafupifupi mapuloteni onse, ndipo mawonekedwe ake apadera amino acid amawapatsa zabwino zambiri zathanzi (,,).

Collagen ndi mapuloteni ambiri omwe amapezeka mwa anthu ndi nyama. Amapezeka pafupifupi kulikonse m'thupi, koma amapezeka kwambiri pakhungu, mafupa, tendon ndi mitsempha ().

Amapereka mphamvu ndi kapangidwe kathupi. Mwachitsanzo, collagen imawonjezera kusinthasintha kwa khungu komanso kulimba kwa ma tendon. Komabe, ndizovuta kudya collagen chifukwa nthawi zambiri imapezeka m'malo osavomerezeka a nyama ().

Mwamwayi, collagen imatha kutulutsidwa m'magawo awa powaphika m'madzi. Nthawi zambiri anthu amachita izi akamapanga msuzi kuti awonjezere kununkhira komanso michere.

Gelatin yotulutsidwa panthawiyi ndi yopanda utoto komanso yopanda utoto. Amasungunuka m'madzi ofunda, ndipo amatenga mawonekedwe ofanana ndi odzola ikazizira.

Izi zapangitsa kuti zikhale zothandiza ngati wothandizira kupanga zakudya, muzinthu monga Jell-O ndi maswiti a gummy. Ikhozanso kudyedwa ngati msuzi wamafupa kapena chowonjezera (6).

Nthawi zina, gelatin imakonzedwa mopitilira kuti ipange chinthu chotchedwa collagen hydrolyzate, chomwe chimakhala ndi amino acid ofanana ndi gelatin ndipo chimapindulitsanso thanzi.

Komabe, imasungunuka m'madzi ozizira ndipo siyipanga mafuta. Izi zikutanthauza kuti zitha kukhala zokoma monga chowonjezera kwa anthu ena.

Onse gelatin ndi collagen hydrolyzate amapezeka ngati zowonjezera mu ufa kapena mawonekedwe a granule. Gelatin itha kugulidwanso papepala.

Komabe, siyabwino nkhumba chifukwa zimapangidwa ndi ziweto.

Gelatin imapangidwa ndi kuphika kolajeni. Ili pafupifupi mapuloteni kwathunthu ndipo ili ndi maubwino ambiri azaumoyo. Itha kugwiritsidwa ntchito popanga zakudya, kudyedwa ngati msuzi wamafupa kapena kutengedwa ngati chowonjezera.

Amapangidwa Pafupifupi Mapuloteni

Gelatin ndi 98-99% mapuloteni.

Komabe, ndi mapuloteni osakwanira chifukwa mulibe ma amino acid onse ofunikira. Makamaka, ilibe amino acid tryptophan (7).

Komabe iyi si vuto, chifukwa mwina simungadye gelatin ngati gwero lanu lokha lamapuloteni. Zimakhalanso zosavuta kupeza tryptophan kuchokera ku zakudya zina zowonjezera mapuloteni.

Nawa amino acid ochuluka kwambiri mu gelatin kuchokera kuzinyama ():

• Glycine: 27%
• Zotsatira: 16%
• Valine: 14%
• Hydroxyproline: 14%
• Asidi a Glutamic: 11%

Maonekedwe enieni a amino acid amasiyana kutengera mtundu wa nyama zomwe zimagwiritsidwa ntchito komanso njira yokonzekera.

Chosangalatsa ndichakuti, gelatin ndiye chakudya chochuluka kwambiri cha amino acid glycine, chomwe chimafunikira thanzi lanu.

Kafukufuku wasonyeza kuti, ngakhale thupi lanu limatha, simungapange zokwanira kukwaniritsa zosowa zanu. Izi zikutanthauza kuti ndikofunikira kudya chakudya chokwanira ().

Zakudya zomwe zili mu 1-2% zotsalazo zimasiyanasiyana, koma zimakhala ndi madzi ndi mavitamini ndi michere yaying'ono monga sodium, calcium, phosphorus ndi folate (9).

Komabe, nthawi zambiri, gelatin si gwero la mavitamini ndi mchere wambiri. M'malo mwake, zabwino zake zimadza chifukwa cha mawonekedwe ake apadera amino acid.

Gelatin amapangidwa ndi mapuloteni 98-99%. 1-2% yotsalayo ndi madzi ndi mavitamini ndi mchere wochepa. Gelatin ndiye chakudya cholemera kwambiri cha amino acid glycine.

Gelatin Itha Kukweza Thanzi Limodzi Ndi Amathambo

Kafukufuku wambiri wafufuza momwe mphamvu ya gelatin imathandizira ngati chithandizo chamavuto olumikizana ndi mafupa, monga osteoarthritis.

Osteoarthritis ndiye nyamakazi yodziwika bwino kwambiri. Zimachitika pamene katemera wotsekemera pakati pamafundo asweka, zomwe zimabweretsa zowawa komanso kuuma.

Pakafukufuku wina, anthu 80 omwe ali ndi osteoarthritis adapatsidwa gelatin supplement kapena placebo masiku 70. Omwe adatenga gelatin adanenanso zakuchepa kwakukulu kwa kupweteka komanso kuuma kwamagulu ().

Pakafukufuku wina, othamanga 97 adapatsidwa gelatin supplement kapena placebo kwa milungu 24. Omwe adatenga gelatin adachepetsa kwambiri kupweteka kwamalumikizidwe, panthawi yopuma komanso pantchito, poyerekeza ndi omwe adapatsidwa malowa ().

Kuwunikanso kwamaphunziro kunapeza kuti gelatin inali yopambana ndi placebo yothandizira kupweteka. Komabe, kuwunikiraku kunatsimikizira kuti panali umboni wokwanira woti anthu azigwiritsa ntchito pochiza nyamakazi ().

Zotsatira zoyipa zokha zomwe zimanenedwa ndi zowonjezera ma gelatin ndizosangalatsa, komanso kukhutira. Nthawi yomweyo, pali umboni wina wazotsatira zake pamavuto olumikizana ndi mafupa (,).

Pazifukwa izi, kungakhale koyenera kuyesa zowonjezera ma gelatin ngati mukukumana ndi izi.

Pali umboni wina wogwiritsa ntchito gelatin pamavuto olumikizana ndi mafupa. Chifukwa zovuta zake ndizochepa, ndikofunikira kudziwa kuti ndizowonjezera.

Gelatin Itha Kukweza Kuwonekera Khungu ndi Tsitsi

Kafukufuku wopangidwa ndi ma gelatin supplements akuwonetsa zotsatira zabwino pakukongoletsa khungu ndi tsitsi.

Kafukufuku wina adawauza azimayi kuti adye pafupifupi magalamu 10 a nkhumba kapena nsomba collagen (kumbukirani kuti collagen ndiye gawo lalikulu la gelatin).

Amayiwo adakula ndi 28% pakhungu chinyezi pakatha milungu isanu ndi itatu atatenga kolajeni wa nkhumba, ndikuwonjezeka kwa 12% chinyezi atatenga kolajeni wa nsomba (15).

Mu gawo lachiwiri la kafukufuku yemweyo, azimayi a 106 adapemphedwa kuti adye magalamu a 10 a collagen ya nsomba kapena placebo tsiku lililonse masiku 84.

Kafukufukuyu adawona kuti kuchuluka kwa khungu la omwe amatenga nawo mbali kolajeni kudakulirakulira pagulu lomwe limapatsidwa collagen ya nsomba, poyerekeza ndi gulu la placebo (15).

Kafukufuku akuwonetsa kuti kumwa gelatin kungathandizenso kukula kwa tsitsi ndikukula.

Kafukufuku wina adapereka gelatin supplement kapena placebo kwa milungu 50 kwa anthu 24 omwe ali ndi alopecia, mtundu wa tsitsi lotayika.

Manambala a tsitsi adakwera ndi 29% pagululi lomwe limapatsidwa gelatin poyerekeza ndi oposa 10% pagulu la placebo. Kuchuluka kwa tsitsi kumakulanso ndi 40% ndi chowonjezera cha gelatin, poyerekeza ndi kuchepa kwa 10% pagulu la placebo (16).

Kafukufuku wina adanenanso zomwezi. Ophunzira adapatsidwa magalamu a 14 a gelatin patsiku, kenako ndikuwonjezeka pakukula kwa tsitsi pafupifupi 11% (17).

Umboni ukusonyeza kuti gelatin imatha kukulitsa chinyezi komanso kuchuluka kwa khungu pakhungu. Ikhozanso kuwonjezera kukula kwa tsitsi.

Itha Kukweza Kugwiritsa Ntchito Ubongo ndiumoyo wamaganizidwe

Gelatin ndi wolemera kwambiri mu glycine, womwe umalumikizidwa ndi ubongo.

Kafukufuku wina adawonetsa kuti kumwa glycine kumathandizira kukumbukira bwino komanso chidwi china ().

Kutenga glycine kumalumikizidwanso ndikusintha kwamatenda ena amisala, monga schizophrenia.

Ngakhale sizikudziwika bwinobwino chomwe chimayambitsa schizophrenia, ofufuza amakhulupirira kuti kusamvana kwa amino acid kumatha kutenga nawo mbali.

Glycine ndi amodzi mwa amino acid omwe aphunziridwa mwa anthu omwe ali ndi schizophrenia, ndipo ma glycine supplements awonetsedwa kuti amachepetsa zizindikilo zina (18).

Zapezeka kuti zachepetsa zizindikilo za obsessive-compulsive disorder (OCD) ndi thupi dysmorphic disorder (BDD) ().

Glycine, amino acid mu gelatin, amatha kusintha kukumbukira ndi chidwi. Zapezeka kuti zachepetsa zizindikilo za matenda amisala, monga schizophrenia ndi OCD.

Gelatin Itha Kukuthandizani Kuchepetsa Kunenepa

Gelatin imakhala yopanda mafuta komanso yopanda carb, kutengera momwe amapangira, ndiye kuti ndi ochepa kwambiri.

Kafukufuku akuwonetsa kuti zitha kukuthandizaninso kuchepa thupi.

Pakafukufuku wina, anthu 22 adapatsidwa ma gramu 20 a gelatin. Zotsatira zake, adakumana ndi mahomoni omwe amadziwika kuti amachepetsa kudya, ndipo adati gelatin idawathandiza kumva kukhala okhuta ().

Kafukufuku wambiri apeza kuti chakudya chokhala ndi mapuloteni ambiri chingakuthandizeni kuti muzimva bwino. Komabe, mtundu wa mapuloteni omwe mumadya ukuwoneka kuti ndiwofunikira (,).

Kafukufuku wina adapatsa anthu 23 athanzi kaya gelatin kapena casein, zomanga thupi zomwe zimapezeka mkaka, ngati protein yokha pazakudya zawo kwa maola 36. Ofufuzawa adapeza kuti gelatin yachepetsa njala 44% kuposa casein ().

Gelatin ingathandize kuchepetsa thupi. Zili ndi ma calories ochepa ndipo zawonetsedwa kuti zithandizira kuchepetsa chilakolako ndikuchulukitsa kukhuta.

Ubwino Wina wa Gelatin

Kafukufuku akuwonetsa kuti pakhoza kukhala zabwino zina zokhudzana ndi kudya gelatin.

Itha Kukuthandizani Kugona

Amino acid glycine, yemwe amapezeka mu gelatin, adawonetsedwa m'maphunziro angapo kuti athandize kugona.

M'maphunziro awiri apamwamba, ophunzira adatenga magalamu atatu a glycine asanagone. Anali atasintha kwambiri tulo, anali ndi nthawi yosavuta kugona ndipo sanatope tsiku lotsatira (24, 25).

Pafupifupi 1-2 supuni (7-14 magalamu) a gelatin amatha kupereka magalamu atatu a glycine ().

Itha Kuthandiza Ndi Matenda A shuga Awiri

Kukhoza kwa gelatin kuthandiza kuchepetsa thupi kungakhale kopindulitsa kwa iwo omwe ali ndi matenda a shuga amtundu wa 2, komwe kunenepa kwambiri ndi chimodzi mwazinthu zazikulu zoika pachiwopsezo.

Pamwamba pa izi, kafukufuku wapeza kuti kumwa gelatin kungathandizenso anthu omwe ali ndi matenda a shuga amtundu wa 2 kuwongolera shuga m'magazi awo.

Pakafukufuku wina, anthu 74 omwe ali ndi matenda a shuga amtundu wa 2 adapatsidwa ma gramu 5 a glycine kapena placebo tsiku lililonse kwa miyezi itatu.

Gulu lomwe linapatsidwa glycine linali lochepetsa kwambiri kuwerenga kwa HbA1C patatha miyezi itatu, komanso kuchepa kwa kutupa. HbA1C ndiyeso ya kuchuluka kwa shuga m'magazi a munthu pakapita nthawi, chifukwa chake kuwerengera kotsika kumatanthauza kuwongolera shuga ().

Itha Kukweza Thanzi Labwino

Gelatin amathanso kutenga nawo gawo m'matumbo athanzi.

Pofufuza za makoswe, gelatin idawonetsedwa kuti imathandizira kuteteza khoma lamatumbo kuti lisawonongeke, ngakhale sizimveka bwino momwe zimachitikira.

Chimodzi mwa ma amino acid mu gelatin, chotchedwa glutamic acid, chimasandulika kukhala glutamine mthupi. Glutamine yawonetsedwa kuti ikuthandizira kukhulupirika kwa khoma lamatumbo ndikuthandizira kupewa "kutuluka kwamatumbo" ().

"Matumbo otayikira" ndipamene khoma lamatumbo limatha kulowa kwambiri, kulola mabakiteriya ndi zinthu zina zomwe zitha kukhala zovulaza kudutsa m'matumbo kupita m'magazi, zomwe siziyenera kuchitika mwachizolowezi ().

Izi zimaganiziridwa kuti zimathandizira m'matumbo, monga matumbo osakwiya (IBS).

Itha Kuchepetsa Kuwonongeka Kwa Chiwindi

Kafukufuku wambiri adafufuza momwe glycine amatetezera pachiwindi.

Glycine, yemwe ndi amino acid wochuluka kwambiri mu gelatin, wasonyezedwa kuti amathandiza makoswe omwe ali ndi chiwindi chokhudzana ndi mowa.Pakafukufuku wina, nyama zopatsidwa glycine zidachepetsa kuwonongeka kwa chiwindi ().

Kuphatikiza apo, kafukufuku wokhudza akalulu ovulala chiwindi adapeza kuti kupatsa glycine kumawonjezera chiwindi kugwira ntchito komanso kuthamanga kwa magazi ().

Itha Kuchepetsa Kukula kwa Khansa

Kafukufuku woyambirira wazinyama ndi maselo amunthu akuwonetsa kuti gelatin imatha kuchepetsa kukula kwa khansa ina.

Pakafukufuku wama cell a khansa ya anthu mumachubu zoyesera, gelatin yochokera pakhungu la nkhumba yachepetsa kukula m'maselo kuchokera ku khansa ya m'mimba, khansa yam'matumbo ndi leukemia ().

Kafukufuku wina adapeza kuti gelatin yochokera pakhungu la nkhumba imatalikitsa moyo wa mbewa ndi zotupa za khansa ().

Kuphatikiza apo, kafukufuku wama mbewa amoyo adapeza kuti kukula kwa chotupa kunali 50-75% yocheperako nyama zomwe zidadyetsedwa zakudya za glycine ().

Izi zikunenedwa, izi zikuyenera kufufuzidwa kwambiri asanalandire upangiri uliwonse.

Kafukufuku woyambirira akuwonetsa kuti ma amino acid mu gelatin amatha kuthandizira kukulitsa kugona, kutsitsa shuga m'magazi komanso kuteteza m'matumbo.

Momwe Mungapangire Gelatin Yanu

Mutha kugula gelatin m'masitolo ambiri, kapena kuikonzera kunyumba kuchokera kumagawo anyama.

Mutha kugwiritsa ntchito ziweto za nyama iliyonse, koma magwero otchuka ndi ng'ombe, nkhumba, mwanawankhosa, nkhuku ndi nsomba.

Ngati mukufuna kuyesa kudzipanga nokha, nazi:

Zosakaniza

• 3-4 mapaundi (pafupifupi 1.5 kg) ya mafupa a nyama ndi minofu yolumikizana
• Madzi okwanira kuphimba mafupa
• Supuni 1 (18 magalamu) a mchere (mwakufuna)

Mayendedwe

1. Ikani mafupa mumphika kapena wophika pang'onopang'ono. Ngati mukugwiritsa ntchito mchere, onjezerani tsopano.
2. Thirani madzi okwanira kuti mungotseka zomwe zili mkatimo.
3. Bweretsani ku chithupsa ndikuchepetsa kutentha kuti musamve.
4. Imani pamoto wochepa mpaka maola 48. Mukaphika motalika, mumatulutsa gelatin.
5. Sungani madziwo, kenako mulole kuti aziziziritsa komanso akhazikike.
6. Chotsani mafuta aliwonse pamwamba ndikuwataya.

Izi ndizofanana kwambiri ndi momwe msuzi wa mafupa umapangidwira, womwe umakhalanso gwero labwino kwambiri la gelatin.

Gelatin amasungira sabata imodzi mufiriji, kapena chaka chimodzi mufiriji. Gwiritsani ntchito yolimbikitsidwa mumiyeso ndi msuzi, kapena onjezerani mchere.

Ngati mulibe nthawi yopanga nokha, ndiye kuti itha kugulidwanso papepala, granule kapena mawonekedwe a ufa. Gelatin yokonzedweratu imatha kuyatsidwa kukhala chakudya kapena zakumwa zotentha, monga mphodza, msuzi kapena ma gravies.

Ndikothekanso kulimbikitsa zakudya zozizira kapena zakumwa zoziziritsa kukhosi, kuphatikiza ma smoothies ndi ma yogiti. Mutha kusankha kugwiritsa ntchito collagen hydrolyzate pa izi, popeza ili ndi phindu lofananira ndi gelatin popanda mawonekedwe onga odzola.

Gelatin imatha kudzipangira yokha kapena kugula chisanachitike. Itha kusunthidwa mu ma gravies, sauces kapena smoothies.

Mfundo Yofunika Kwambiri

Gelatin ili ndi mapuloteni ambiri, ndipo ili ndi mbiri yapadera ya amino acid yomwe imapatsa mwayi wathanzi.

Pali umboni kuti gelatin imatha kuchepetsa kupweteka kwamagulu ndi mafupa, kukulitsa kugwira ntchito kwa ubongo ndikuthandizira kuchepetsa zizindikilo zakukalamba pakhungu.

Chifukwa gelatin ndi yopanda mtundu komanso yopanda kukoma, ndizosavuta kuphatikiza pazakudya zanu.

Mutha kupanga gelatin kunyumba potsatira njira yosavuta, kapena mutha kuigula yokonzedweratu kuti muwonjezere pazakudya ndi zakumwa zanu za tsiku ndi tsiku.