Melemo e 6 e holimo ea ho nka litlatsetso tsa Collagen

Litaba

• 1. E ka ntlafatsa bophelo bo botle ba letlalo
• 2. E thusa ho kokobetsa bohloko ba manonyeletso
• 3. E ka thibela ho lahleheloa ke masapo
• 4.Na matlafatsa mesifa boima
• 5. E khothalletsa bophelo bo botle ba pelo
• 6. Melemo e meng ea bophelo bo botle
• Lijo tse nang le collagen
• Litla-morao tsa Collagen
• Ntlha ea bohlokoa

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Collagen ke protheine e ngata haholo 'meleng oa hau.

Ke karolo ea mantlha ea lisele tse sebetsang tse etsang likarolo tse 'maloa tsa' mele, ho kenyeletsoa tendon, ligaments, letlalo le mesifa ().

Collagen e na le mesebetsi e mengata ea bohlokoa, ho kenyelletsa ho fa letlalo la hau sebopeho le ho matlafatsa masapo a hau ().

Lilemong tsa morao tjena, litlatsetso tsa collagen li se li tsebahala. Boholo ba hydrolyzed, ho bolelang hore collagen e robehile, ho etsa hore ho be bonolo hore o e monye.

Hape ho na le lijo tse 'maloa tseo u ka li jang ho eketsa collagen ea hau, ho kenyelletsa letlalo la nama ea kolobe le moro oa masapo.

Ho sebelisa collagen ho ka ba le melemo e fapaneng ea bophelo bo botle, ho tloha ho theoleng bohloko ba manonyeletso le ho ntlafatsa bophelo bo botle ba letlalo (,).

Sengoliloeng sena se tla tšohla melemo e 6 e tšehelitsoeng ke mahlale a bophelo bo botle ka ho nka collagen.

1. E ka ntlafatsa bophelo bo botle ba letlalo

Collagen ke karolo e kholo ea letlalo la hau.

E bapala karolo ea ho matlafatsa letlalo, mme mmoho le eona e ka thusa ho tenyetseha le metsi. Ha u ntse u tsofala, 'mele oa hau o hlahisa collagen e nyane, e lebisang letlalong le omeletseng le ho thehoeng ha makhopo ().

Leha ho le joalo, liphuputso tse 'maloa li bontšitse hore li-peplaide tsa collagen kapa li-supplement tse nang le collagen li ka thusa ho liehisa botsofali ba letlalo la hao ka ho fokotsa makhopo le ho oma (5, 6,,).

Phuputsong e le 'ngoe, basali ba nkileng tlatsetso e nang le ligrama tse 2,5-5 tsa collagen bakeng sa libeke tse 8 ba bile le bothata ba ho oma ha letlalo le keketseho e kholo ea ho saroloha ha letlalo ha ho bapisoa le ba sa nkang tlatsetso ().

Phuputso e 'ngoe e fumane hore basali ba noang seno se kopantsoeng le tlatsetso ea collagen letsatsi le leng le le leng bakeng sa libeke tse 12 ba na le mokelikeli o eketsehileng oa letlalo le phokotso e kholo ea botebo ba masapo ha e bapisoa le sehlopha sa taolo (6).

Litholoana tsa ho fokotsa wrinkle tsa li-collagen supplements li entsoe ka lebaka la bokhoni ba tsona ba ho susumetsa 'mele oa hau ho iketsetsa collagen ka bo eona (5).

Ntle le moo, ho sebelisa li-supplement tsa collagen ho ka khothaletsa tlhahiso ea liprotheine tse ling tse thusang ho hlophisa letlalo, ho kenyeletsoa elastin le fibrillin (, 5).

Hape ho na le lipolelo tse ngata tsa khale tse reng li-collagen supplements li thusa ho thibela makhopho le maemo a mang a letlalo, empa tsena ha li tšehetsoe ke bopaki ba mahlale.

U ka reka li-supplement tsa collagen inthaneteng.

Ho nka lisebelisoa tse nang le collagen ho ka thusa ho liehisa botsofali ba letlalo la hao. Leha ho le joalo, ho hlokahala bopaki bo matla ho tsoa liphuputsong tse lekolang litlamorao tsa collagen ka bo eona.

2. E thusa ho kokobetsa bohloko ba manonyeletso

Collagen e thusa ho boloka bots'epehi ba lefufuru la hau, e leng lisele tse kang rabara tse sirelletsang manonyeletso a hau.

Ha palo ea collagen 'meleng oa hau e fokotseha ha o ntse o tsofala, kotsi ea hau ea ho ba le mathata a kopaneng a fokolang a kang osteoarthritis a eketseha (9).

Boithuto bo bong bo bontšitse hore ho nka li-collagen supplements ho ka thusa ho ntlafatsa matšoao a lefu la masapo le ho fokotsa bohloko ba manonyeletso ka kakaretso (, 9).

Phuputsong e 'ngoe, baatlelete ba 73 ba jeleng ligrama tse 10 tsa collagen letsatsi le letsatsi bakeng sa libeke tse 24 ba bile le phokotso e kholo ea mahlaba a kopaneng ha ba ntse ba tsamaea le ho phomola, ha ba bapisoa le sehlopha se sa kang sa se nka ().

Phuputsong e ngoe, batho ba baholo ba nkile ligrama tse 2 tsa collagen ka matsatsi a 70. Ba ileng ba nka collagen ba na le phokotso e kholo ea mahlaba a kopaneng mme ba khona ho etsa boikoetliso ho feta ba sa e nkang ().

Bafuputsi ba boletse hore tlatsetso ea collagen e ka bokellana lefufuru mme ea etsa hore lisele tsa hau li etse collagen.

Ba boletse hore sena se ka lebisa ho ruruheng ho tlase, ts'ehetso e ntlafetseng ea manonyeletso a hau, le bohloko bo fokotsehileng ().

Haeba u batla ho leka ho nka tlatsetso ea collagen bakeng sa litlamorao tsa eona tse ka felisang bohloko, lithuto li fana ka maikutlo a hore u lokela ho qala ka litekanyetso tsa letsatsi le letsatsi tsa ligrama tse 8-12 (9,).

Ho nka li-supplement tsa collagen ho bonts'itsoe ho fokotsa ho ruruha le ho hlasimolla collagen synthesis 'meleng. Sena se ka thusa ho khothaletsa phomolo ea bohloko har'a batho ba nang le mathata a kopaneng joaloka osteoarthritis.

3. E ka thibela ho lahleheloa ke masapo

Masapo a hau a entsoe ka collagen, e a fang sebopeho mme e thusa ho a boloka a le matla ().

Joalo ka ha collagen 'meleng oa hau e senyeha ha o ntse o tsofala, ho joalo le ka masapo. Sena se ka lebisa maemong a kang ho fokola ha masapo, a khetholloang ke masapo a tlase mme a hokahane le kotsi e kholo ea ho robeha ha masapo (,).

Boithuto bo bontšitse hore ho noa li-collagen supplements ho ka ba le litlamorao tse itseng 'meleng tse thusang ho thibela ho senyeha ha masapo ho lebisang ho osteoporosis (9,).

Phuputsong e 'ngoe, basali ba nkile tlatsetso ea calcium e kopantsoeng le ligrama tse 5 tsa collagen kapa tlatsetso ea calcium mme ha ba na collagen letsatsi le letsatsi likhoeli tse 12.

Qetellong ea thuto, basali ba nkang calcium le collagen supplement ba ne ba theola haholo liprotheine tsa mali tse khothalletsang ho senyeha ha masapo ho feta tse nkang calcium feela ().

Phuputso e 'ngoe e fumane sephetho se tšoanang ho basali ba 66 ba nkileng ligrama tse 5 tsa collagen ka letsatsi bakeng sa likhoeli tse 12.

Basali ba nkileng collagen ba bontšitse keketseho ea ho fihla ho 7% ho masapo a bona a masapo a masapo (BMD), ha ba bapisoa le basali ba sa sebeliseng collagen ().

BMD ke tekanyo ea letsoalo la matsoai, joalo ka calcium masapong a hau. BMD e tlase e amahanngoa le masapo a fokolang le nts'etsopele ea lefu la masapo ().

Liphetho tsena lia ts'episa, empa lithuto tse ling tsa batho lia hlokahala pele karolo ea collagen e tlatsetsa bophelong ba masapo e ka netefatsoa.

Ho sebelisa li-supplement tsa collagen ho ka thusa ho fokotsa kotsi ea mathata a masapo a kang ho fokola ha masapo. Ba na le monyetla oa ho thusa ho eketsa BMD le maemo a tlase a liprotheine maling a hlohlelletsang ho senyeha ha masapo.

4.Na matlafatsa mesifa boima

Pakeng tsa 1-10% ea lisele tsa mesifa e entsoe ka collagen. Protheine ena ea hlokahala ho boloka mesifa ea hau e le matla le ho sebetsa hantle ().

Boithuto bo fana ka maikutlo a hore li-collagen supplements li thusa ho matlafatsa mesifa ho batho ba nang le sarcopenia, tahlehelo ea mesifa e etsahalang ka lilemo ().

Phuputsong e 'ngoe, banna ba 27 ba fokolang ba nkile ligrama tse 15 tsa collagen ha ba ntse ba nka karolo lenaneong la boikoetliso letsatsi le letsatsi libeke tse 12. Ha ba bapisoa le banna ba ikoetlisitseng empa ba sa noe collagen, ba ile ba fumana boima le boima ba mesifa ().

Bafuputsi ba khothalelitse hore ho nka collagen ho ka ts'ehetsa tlhahiso ea liprotheine tsa mesifa joalo ka creatine, hape le ho matlafatsa kholo ea mesifa kamora ho ikoetlisa ().

Liphuputso tse ling lia hlokahala ho fuputsa bokhoni ba collagen ba ho matlafatsa boima ba mesifa.

Lipatlisiso li bontšitse hore ho ja li-collagen ho tlatsetsa ho eketsa kholo ea mesifa le matla ho batho ba nang le tahlehelo ea mesifa e amanang le lilemo.

5. E khothalletsa bophelo bo botle ba pelo

Bafuputsi ba boletse hore ho nka li-collagen supplements ho ka thusa ho fokotsa kotsi ea maemo a amanang le pelo.

Collagen e fana ka sebopeho ho methapo ea hau, e leng methapo ea mali e tsamaisang mali ho tloha pelong ea hau ho a isa 'meleng oohle oa hau. Ntle le collagen e lekaneng, methapo e ka fokola ebile ea senyeha habonolo ().

Sena se ka lebisa ho atherosclerosis, lefu le khetholloang ke ho fokola ha methapo. Atherosclerosis e na le monyetla oa ho lebisa tlhaselong ea pelo le stroke ().

Phuputsong e le 'ngoe, batho ba baholo ba 31 ba phetseng hantle ba nkile ligrama tse 16 tsa collagen ka letsatsi bakeng sa likhoeli tse 6. Qetellong, ba bile le phokotso e kholo ea litekanyo tsa ho thatafala ha methapo, ha ho bapisoa le pele ba qala ho nka tlatsetso ().

Ho feta moo, ba ekelitse maemo a bona a "cholesterol" e ntle ea HDL ka karolelano ea 6%. HDL ke ntho ea bohlokoa kotsing ea maemo a pelo, ho kenyeletsoa atherosclerosis ().

Leha ho le joalo, ho hlokahala lithuto tse ling mabapi le karolo ea li-collagen tse tlatsetsang bophelong ba pelo.

Ho nka litlatsetso tsa collagen ho ka thusa ho fokotsa lisosa tsa kotsi tse amanang le maemo a pelo a kang atherosclerosis.

6. Melemo e meng ea bophelo bo botle

Lisebelisoa tsa Collagen li ka ba le melemo e meng ea bophelo bo botle, empa tsena ha lia ithutoa haholo.

• Moriri le manala. Ho nka collagen ho ka eketsa matla a lipekere tsa hau ka ho thibela brittleness. Ntle le moo, e ka khothaletsa moriri le manala a hau hore a hole ho feta ().
• Bophelo bo botle ba 'mele. Leha ho se na bopaki ba mahlale bo tšehetsang taba ena, litsebi tse ling tsa bophelo bo botle li khothaletsa tšebeliso ea litlatsetso tsa collagen ho phekola ho kenella hoa mala, kapa lefu le duty gut.
• Bophelo bo botle ba boko. Ha ho liphuputso tse hlahlobileng karolo ea li-supplement tsa collagen bophelong ba boko. Leha ho le joalo, batho ba bang ba re ba ntlafatsa maikutlo le ho fokotsa matšoao a matšoenyeho.
• Ho fokotsa boima ba 'mele. Ba bang ba lumela hore ho nka li-collagen supplements ho ka khothaletsa ho theola boima ba 'mele le metabolism e potlakileng. Ha ho so be le lithuto tse tšehetsang likopo tsena.

Le ha litlamorao tsena li ka ts'episa, ho hlokahala lipatlisiso tse ngata pele ho ka etsoa liqeto tsa semmuso.

Ho tlalehiloe hore litlatsetso tsa Collagen li khothaletsa bophelo bo botle ba kelello, pelo le mala, hape li thusa ho laola boima ba 'mele le ho boloka moriri le manala a phetse hantle. Leha ho le joalo, ho na le bopaki bo fokolang bo tšehetsang litlamorao tsena.

Lijo tse nang le collagen

Collagen e fumanoa lithong tse ikopantseng tsa liphoofolo. Kahoo, lijo tse kang letlalo la khoho, letlalo la nama ea kolobe, nama ea khomo le tlhapi ke mehloli ea collagen (,,).

Lijo tse nang le gelatin, joalo ka moro oa masapo, le tsona li fana ka collagen. Gelatin ke protheine e tsoang ho collagen kamora hore e phehoe ().

Ho hlokahala lipatlisiso tse ling ho fumana hore na ho ja lijo tse nang le collagen ho thusa ho eketsa collagen 'meleng oa hau. Ha ho so be le lithuto tsa batho mabapi le hore na lijo tse nang le "collagen" li na le melemo e ts'oanang le ea tlatsetso.

Li-enzyme tse silang lijo li silafatsa collagen lijong hore e be li-amino acid le li-peptide ka bomong.

Leha ho le joalo, collagen ea li-supplements e se e robehile, kapa e entsoe hydrolyzed, ke ka hona ho nahanoang hore e monngoa hantle ho feta collagen lijong.

Lijo tse 'maloa li na le collagen, ho kenyeletsoa lijo tsa liphoofolo le moro oa masapo. Leha ho le joalo, ho monya ha lona ha ho sebetse hantle joalo ka ha collagen ea hydrolyzed.

Litla-morao tsa Collagen

Hajoale, ha ho na likotsi tse ngata tse tsebahalang tse amanang le ho nka litlatsetso tsa collagen.

Leha ho le joalo, litlatsetso tse ling li entsoe ka li-allergen tse tloaelehileng tsa lijo, joalo ka tlhapi, tlhapi ea khofu le mahe. Batho ba nang le aleji a lijo tsena ba lokela ho qoba litlatsetso tsa collagen tse entsoeng ka metsoako ena ho thibela khatello ea maikutlo.

Batho ba bang ba boetse ba tlaleha hore litlatsetso tsa collagen li siea tatso e mpe melomong ea bona ().

Ntle le moo, li-supplement tsa collagen li na le monyetla oa ho baka litla-morao tsa ts'ilo ea lijo, joalo ka maikutlo a botlalo le ho opeloa ke pelo ().

Ho sa tsotelehe, litlatsetso tsena li bonahala li bolokehile ho batho ba bangata.

Lisebelisoa tsa Collagen li ka lebisa litlamorao, joalo ka tatso e mpe molomong, ho nyeheloa ke pelo le botlalo. Haeba u na le alejiki, etsa bonnete ba hore u reka litlatsetso tse sa etsoang mehloling ea collagen eo u e utloang.

Ntlha ea bohlokoa

Ho nka collagen ho amahanngoa le melemo e 'maloa ea bophelo bo botle le likotsi tse fokolang haholo tse tsejoang.

Ho qala, litlatsetso li ka ntlafatsa bophelo ba letlalo ka ho fokotsa makhopo le ho oma. Li ka thusa ho eketsa boima ba mesifa, ho thibela ho senyeha ha masapo le ho kokobetsa bohloko ba manonyeletso.

Batho ba tlalehile melemo e meng e mengata ea litlatsetso tsa collagen, empa lipolelo tsena ha lia ithutoa haholo.

Le ha lijo tse 'maloa li na le collagen, ha ho tsejoe hore na collagen lijong e fana ka melemo e ts'oanang le litlatsetso.

Lisebelisoa tsa Collagen ka kakaretso li bolokehile, li bonolo ho li sebelisa, 'me ehlile li lokela ho lekoa molemong oa melemo ea tsona.