Izibonelelo ezi-6 eziPhezulu zokuThatha ii-Collagen Supplements

Umxholo

• 1.Ungayiphucula impilo yolusu
• 2. Inceda ukukhulula iintlungu ezidibeneyo
• 3. Ngaba kuthintela ukulahleka kwamathambo
• 4. Ngaba unokunyusa ubunzima bemisipha
• 5. Ukukhuthaza impilo yentliziyo
• 6. Ezinye izibonelelo zempilo
• Ukutya okuqulethe i-collagen
• Iziphumo ebezingalindelekanga zeCollagen
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

I-Collagen yeyona protein iphambili emzimbeni wakho.

Lelona candelo liphambili lezicubu ezenza amalungu omzimba aliqela, kubandakanya imisipha, imisipha, ulusu kunye nezihlunu ().

I-Collagen inemisebenzi emininzi ebalulekileyo, kubandakanya ukubonelela ngolusu lwakho ngolwakhiwo kunye nokomeleza amathambo akho ().

Kwiminyaka yakutshanje, izongezo ze-collagen ziye zathandwa. Uninzi lwe-hydrolyzed, oko kuthetha ukuba i-collagen idiliziwe, isenza kube lula kuwe ukuba uyifunxe.

Kukho ukutya okuninzi onokukutya ukwandisa ukutya kwakho kwe-collagen, kubandakanya ulusu lwenyama yehagu kunye nomhluzi wethambo.

Ukusetyenziswa kwe-collagen kunokuba nezibonelelo ezahlukeneyo zempilo, ukusuka ekupheliseni iintlungu ezidibeneyo ukuya ekuphuculeni impilo yolusu (,).

Eli nqaku liza kuxubusha ngezibonelelo ezi-6 ezixhaswa yinzululwazi ngokuthatha i-collagen.

1.Ungayiphucula impilo yolusu

ICollagen yeyona nto iphambili kulusu lwakho.

Idlala indima ekomelezeni ulusu, kunye nokudibanisa kunokuzuza ukuqina kunye ne-hydration. Njengoko uneminyaka yobudala, umzimba wakho uvelisa i-collagen encinci, ekhokelela kulusu olomileyo kunye nokwenziwa kwemibimbi ().

Nangona kunjalo, izifundo ezininzi zibonise ukuba ii-collagen peptides okanye izongezo ezine-collagen zinokunceda ukucothisa ukuguga kwesikhumba sakho ngokunciphisa imibimbi kunye nokoma (5, 6,,).

Kwisifundo esinye, abasetyhini abathathe isongezelelo esiqulathe i-2.5-5 yeegramu ze-collagen kwiiveki ezisibhozo bafumana ukoma kancinci kwesikhumba kunye nokonyuka okubonakalayo kukomelela kolusu xa kuthelekiswa nalabo bangakhange bathathe isongezelelo ().

Olunye uphononongo lufumanise ukuba abasetyhini abasela isiselo esixutywe nesongezo se-collagen yonke imihla kwiiveki ze-12 banamava okonyuka kolusu kunye nokuncipha okukhulu kubunzulu bemibimbi xa kuthelekiswa neqela lolawulo (6).

Iziphumo zokunciphisa imibimbi zokuncedisa i-collagen zibonakaliswe kumandla abo okukhuthaza umzimba wakho ukuba uvelise i-collagen iyodwa (, 5).

Ukongeza, ukuthatha izongezo ze-collagen kunokukhuthaza ukuveliswa kwezinye iiproteni ezikunceda ulusu lwakho, kubandakanya i-elastin kunye ne-fibrillin (, 5).

Kukwakho namabango amaninzi e-anecdotal athi ii-collagen supplements zinceda ekuthinteleni i-acne kunye nezinye iimeko zolusu, kodwa ezi azixhaswa bubungqina besayensi.

Ungathenga izongezo ze-collagen kwi-intanethi.

Ukuthatha izongezo eziqukethe i-collagen kunokunceda ukunciphisa ukuguga kolusu lwakho. Nangona kunjalo, ubungqina obunamandla buyadingeka kwizifundo ezivavanya iimpembelelo ze-collagen zodwa.

2. Inceda ukukhulula iintlungu ezidibeneyo

I-Collagen inceda ukugcina ingqibelelo ye-cartilage yakho, efana nezicubu ezinje ngerabha ezikhusela amalungu akho.

Njengoko isixa se-collagen emzimbeni wakho sincipha njengoko usiya ukhula, umngcipheko wokukhula kokuphazamiseka ngokudibeneyo okufana ne-osteoarthritis iyanda (9).

Olunye uphononongo lubonakalisile ukuba ukuthatha izongezo ze-collagen kunokunceda ukuphucula iimpawu ze-osteoarthritis kunye nokunciphisa iintlungu ngokudibeneyo (, 9).

Kwisifundo esinye, iimbaleki ezingama-73 ezisebenzise iigram ezili-10 ze-collagen yonke imihla kwiiveki ezingama-24 zafumana ukwehla okukhulu kwintlungu edibeneyo ngelixa ihamba kunye nokuphumla, xa kuthelekiswa neqela elingayithathanga ().

Kwesinye isifundo, abantu abadala bathathe i-2 gram ye-collagen yonke imihla kangangeentsuku ezingama-70. Abo bathathe i-collagen babenonciphiso olukhulu kwiintlungu ezidibeneyo kwaye babekwazi ukubandakanyeka kwimisebenzi yomzimba kunabo bangayithathanga ().

Abaphandi baye bafumanisa ukuba i-collagen eyongezelelweyo inokuqokelela kwi-cartilage kwaye ivuselele izicubu zakho ukwenza i-collagen.

Bacebisile ukuba oku kungakhokelela ekunciphiseni ukudumba, inkxaso engcono yamalungu akho kunye nokunciphisa iintlungu ().

Ukuba ufuna ukuzama ukuthatha isongezelelo se-collagen ngenxa yeempembelelo zokuphelisa iintlungu, uphando lubonisa ukuba kuya kufuneka uqale ngedosi yemihla ngemihla ye-8-12 gram (9,).

Ukuthatha izongezo ze-collagen kubonisiwe ukunciphisa ukudumba kunye nokukhuthaza ukuhlanganiswa kwe-collagen emzimbeni. Oku kunokukunceda ukukhuthaza intlungu phakathi kwabantu abaneengxaki zokudibanisa ezifana ne-osteoarthritis.

3. Ngaba kuthintela ukulahleka kwamathambo

Amathambo akho enziwe ikakhulu nge-collagen, ebanika ubume kwaye incede ihlale yomelele ().

Kanye njengokuba i-collagen emzimbeni wakho ihla njengoko uneminyaka yobudala, kunjalo nobunzima bethambo. Oku kunokukhokelela kwiimeko ezinje nge-osteoporosis, ebonakaliswa kukuxinana kwamathambo asezantsi kwaye inxulunyaniswa nomngcipheko ophezulu wokuqhekeka kwethambo (,).

Izifundo zibonise ukuba ukuthatha izongezo ze-collagen kunokuba neziphumo ezithile emzimbeni ezinceda ukunqanda ukonakala kwethambo okukhokelela kwi-osteoporosis (9,).

Kwisifundo esinye, abasetyhini bathathe isongezelelo secalcium esidityaniswe ne-5 gram ye-collagen okanye isongezelelo se-calcium kwaye akukho collagen mihla le kwiinyanga ezili-12.

Ukuphela kophononongo, abasetyhini abathatha i-calcium kunye ne-collagen supplement babenamanqanaba asezantsi egazi eeproteni ezikhuthaza ukonakala kwethambo kunalezo zithatha i-calcium kuphela).

Olunye uphononongo lufumene iziphumo ezifanayo kwabasetyhini abangama-66 abathathe iigrama ezi-5 ze-collagen yonke imihla kangangeenyanga ezili-12.

Abasetyhini abathathe i-collagen babonisa ukonyuka ukuya kuthi ga kwi-7% kwi-bone minerals (BMD) yabo, xa kuthelekiswa nabasetyhini abangakhange badle i-collagen ().

I-BMD linyathelo lokuxinana kwezimbiwa, ezinjenge calcium, emathanjeni akho. I-BMD ephantsi inxulunyaniswa namathambo abuthathaka kunye nokukhula kwe-osteoporosis ().

Ezi ziphumo ziyathembisa, kodwa kufuneka kwenziwe izifundo ezingakumbi zabantu ngaphambi kokuba kuqinisekiswe ngendima yokuncedisa i-collagen kwimpilo yethambo.

Ukutya izongezo ze-collagen kunokunceda ukunciphisa umngcipheko wokuphazamiseka kwethambo njenge-osteoporosis. Banokubanakho ukunceda ukwandisa i-BMD kunye namanqanaba asezantsi eeproteni egazini ezikhuthaza ukonakala kwethambo.

4. Ngaba unokunyusa ubunzima bemisipha

Phakathi kwe-1 ukuya kwi-10% yeethishu zemisipha yenziwe nge-collagen. Le protein iyimfuneko ukugcina izihlunu zomelele kwaye zisebenza ngokufanelekileyo ().

Uphononongo lubonisa ukuba i-collagen supplements inceda ukukhulisa ubunzima bemisipha kubantu abane-sarcopenia, ukuphulukana nobunzima bemisipha eyenzeka kubudala ().

Kwisifundo esinye, amadoda angama-27 abuthathaka athabathe iigram ezili-15 ze-collagen ngelixa ethatha inxaxheba kwinkqubo yemithambo yonke imihla iiveki ezili-12. Xa kuthelekiswa namadoda enza umthambo kodwa angakhange athathe i-collagen, baye bafumana ubunzima kunye namandla ().

Abaphandi bacebise ukuba ukuthatha i-collagen kunokukhuthaza ukudityaniswa kweeproteni zemisipha ezinje nge-creatine, kunye nokukhuthaza ukukhula kwemisipha emva kokuzilolonga ().

Olunye uphando luyimfuneko ukuphanda ukubakho kwe-collagen yokunyusa ubunzima bemisipha.

Uphando lubonakalisile ukuba ukusebenzisa ii-collagen supplements zonyusa ukukhula kwemisipha kunye namandla kubantu abanokulahleka kwemisipha okunxulumene nobudala.

5. Ukukhuthaza impilo yentliziyo

Abaphandi baye bafumanisa ukuba ukuthatha i-collagen supplements kunokunceda ukunciphisa umngcipheko weemeko ezinxulumene nentliziyo.

I-Collagen ibonelela ngolwakhiwo kwimithambo yakho, eyimithambo yegazi ehambisa igazi lisuka entliziyweni yakho lisiya kuwo wonke umzimba wakho. Ngaphandle kwe-collagen eyaneleyo, imithambo inokuba buthathaka kwaye ibuthathaka ().

Oku kunokukhokelela kwi-atherosclerosis, isifo esibonakaliswa kukucuthwa kwemithambo. I-Atherosclerosis inokubangela ukuba uhlaselwe sisifo sentliziyo kunye nokubetha ().

Kwisifundo esinye, abantu abadala abangama-31 abasempilweni bathatha iigrama ezili-16 ze-collagen yonke imihla kangangeenyanga ezi-6. Ukuphela, babe namava okuncitshiswa okubonakalayo kwamanyathelo okuqina komthambo, xa kuthelekiswa naphambi kokuba baqale ukuthatha isongezelelo ().

Ukongeza, bonyuse amanqanaba abo e-HDL "elungileyo" ye-cholesterol ngomndilili we-6%. I-HDL yinto ebalulekileyo kumngcipheko weemeko zentliziyo, kubandakanya isifo sokuqina kwemithambo yegazi ().

Nangona kunjalo, kufuneka kwenziwe uphando ngakumbi kwindima yokongezwa kwe-collagen kwimpilo yentliziyo.

Ukuthatha izongezo ze-collagen kunokunceda ukunciphisa umngcipheko wezinto ezinxulumene neemeko zentliziyo ezinje nge-atherosclerosis.

6. Ezinye izibonelelo zempilo

I-Collagen supplements ingaba nezinye izibonelelo zezempilo, kodwa ezi azifundiswanga ngokubanzi.

• Iinwele neenzipho. Ukuthatha i-collagen kunokunyusa ukomelela kweenzipho zakho ngokuthintela ukuqina. Ukongeza, inokuvuselela iinwele kunye neenzipho zakho ukuba zikhule zibe nde ().
• Impilo yesisu. Nangona kungekho bungqina bobunzululwazi bokuxhasa eli bango, abanye abasebenzi bezempilo bakhuthaza ukusetyenziswa kwezixhasi ze-collagen ukunyanga ukungena kwamathumbu emathunjini, okanye isifo esivuzayo sesisu.
• Impilo yobuchopho. Akukho zifundo ziye zavavanya indima yezongezo ze-collagen kwimpilo yengqondo. Nangona kunjalo, abanye abantu bathi bayayiphucula imeko kunye nokunciphisa iimpawu zoxinzelelo.
• Ukuhla ukusinda. Abanye bakholelwa ukuba ukuthatha i-collagen supplements kunokukhuthaza ukulahleka kwesisindo kunye ne-metabolism esheshayo. Khange kubekho zifundo ukuxhasa la mabango.

Nangona ezi zinto zinokubakho ziyathembisa, uphando oluthe kratya luyafuneka ngaphambi kokuba kwenziwe izigqibo ezisesikweni.

Izongezo zeCollagen ziye zafunwa ukuba zikhuthaze impilo yengqondo, yentliziyo kunye neyesisu, kunye nokunceda ukulawula ubunzima kunye nokugcina iinwele kunye neenzipho zisempilweni. Nangona kunjalo, kukho ubungqina obunqabileyo bokuxhasa ezi ziphumo.

Ukutya okuqulethe i-collagen

I-Collagen ifumaneka kwizicubu zezilwanyana. Ke, ukutya okufana nolusu lwenkuku, ulusu lwenyama yehagu, inyama yenkomo kunye nentlanzi yimithombo ye-collagen (,,).

Ukutya okuqulethe i-gelatin, efana nomhluzi wethambo, ikwabonelela nge-collagen. I-Gelatin yinto yeprotheni ephuma kwi-collagen emva kokuba iphekiwe ().

Olunye uphando luyafuneka ukumisela ukuba ngaba ukutya ukutya okutyebileyo kwe-collagen kuyanceda ukwandisa i-collagen emzimbeni wakho. Akuzange kubekho zifundo zabantu malunga nokuba ukutya okutyebileyo kwe-collagen kunezibonelelo ezifanayo nezongezo.

Ii-enzyme zokugaya ukutya zichitha i-collagen ekutyeni kwii-amino acid kunye neepeptides.

Nangona kunjalo, i-collagen kwizongezo sele iqhekeziwe, okanye i-hydrolyzed, yiyo loo nto kucingelwa ukuba ifakwe kakuhle ngakumbi kune-collagen ekutyeni.

Ukutya okuninzi kune-collagen, kubandakanya ukutya kwezilwanyana kunye nomhluzi wethambo. Nangona kunjalo, ukufunxeka kwayo akulunganga njengakwi-hydrolyzed collagen.

Iziphumo ebezingalindelekanga zeCollagen

Okwangoku, akukho mingcipheko emininzi eyaziwayo ehambelana nokuthatha izongezo ze-collagen.

Nangona kunjalo, ezinye izongezo zenziwa ngokutya okuqhelekileyo, njengentlanzi, iqokobhe kunye namaqanda. Abantu abaneengxaki zokutya kwezi zinto zokutya kufuneka baphephe izongezo ze-collagen ezenziwe ngezi zithintelo ukunqanda ukubakho komzimba.

Abanye abantu baye baxela ukuba izongezo ze-collagen zishiya ukungcamla okungalunganga emlonyeni wabo ().

Ukongeza, izongezo ze-collagen zinokubangela iziphumo ebezingalunganga zokugaya ukutya, ezinje ngeemvakalelo zokugcwala kunye nokutsha kwentliziyo ().

Nokuba zithini na, ezi zixhobo zibonakala zikhuselekile kubantu abaninzi.

Izongezo zeCollagen zinokukhokelela kwiziphumo ebezingalindelekanga, ezinje ngokungcamla okubi emlonyeni, ukutsha kwentliziyo, kunye nokuzala. Ukuba une-allergies, qiniseka ukuba uthenge izongezo ezingenziwa kwimithombo ye-collagen onayo.

Umgca wezantsi

Ukuthatha i-collagen kunxulunyaniswa nenani lezibonelelo zezempilo kunye neengozi ezimbalwa ezaziwayo.

Ukuqala, izongezo zinokuphucula impilo yolusu ngokunciphisa imibimbi kunye nokoma. Banokukunceda ukwandisa ubunzima bemisipha, ukuthintela ukulahleka kwethambo, kunye nokunciphisa iintlungu ezidibeneyo.

Abantu baxele ezinye izibonelelo ezininzi ze-collagen supplements, kodwa ezi mabango azifundiswanga kakhulu.

Nangona ukutya okuninzi kune-collagen, ayaziwa nokuba i-collagen ekutyeni inika izibonelelo ezifanayo nezongezo.

Iicollagen supplements zihlala zikhuselekile, kulula kakhulu ukuzisebenzisa, kwaye kufanelekile ukuzama izibonelelo zazo ezinokubakho.