Na Collagen Supplements Work ea Sebetsa?

Litaba

• Mefuta ea li-collagen e tlatselletsa
• Lisebelisoa li ka sebeletsa letlalo le manonyeletso
• Letlalo
• Manonyeletso
• Lisebelisoa tsa Collagen bakeng sa masapo, mesifa le melemo e meng ha li ithute hanyane
• Bophelo ba masapo
• Ho aha mesifa
• Melemo e meng
• Litekanyo tse khothalletsoang le litla-morao
• 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 kholo 'meleng oa motho, e fumanoang letlalong, mesifa, mesifa le lisele tse ling tse sebetsang ().

Mefuta ea 28 ea collagen e fumanoe, ka mefuta ea I, II, le III e le ngata ka ho fetisisa 'meleng oa motho, e etsang 80-90% ea kakaretso ea collagen (,).

Mefuta I le III li fumaneha haholo letlalong le masapong a hau, ha mofuta oa II o fumaneha haholo manonyellong (,).

'Mele oa hau o hlahisa collagen ka tlhaho, empa litlatsetso li rekisitsoe ho thusa ho ntlafatsa ho tiea ha letlalo, ho khothaletsa bophelo bo kopaneng, ho aha mesifa, ho chesa mafura le tse ling.

Sengoloa sena se tšohla hore na collagen e tlatselletsa mosebetsi ho latela bopaki ba mahlale.

Mefuta ea li-collagen e tlatselletsa

Boholo ba litlatsetso tsa collagen li tsoa liphoofolong, haholo likolobe, likhomo le tlhapi (5).

Sebopeho sa li-supplements lia fapana, empa hangata li na le mefuta ea collagen I, II, III, kapa motsoako oa tse tharo.

Li ka fumanoa ka mefuta ena e meraro ea mantlha ():

• Collagen e nang le metsi. Foromo ena, e tsejoang hape e le collagen hydrolyzate kapa collagen peptides, e arotsoe ka likaroloana tse nyane tsa protheine tse bitsoang amino acid.
• Gelatin. Collagen e leng gelatin e arotsoe feela ka li-amino acid.
• E tala. Ka mefuta e sa tsoakoang kapa e sa sebetsoang, protheine ea collagen e lula e sa senyeha.

Har'a tsena, lipatlisiso tse ling li bontša hore 'mele oa hau o ka monya hydrolyzed collagen ka nepo (,).

Seo se boletse hore mefuta eohle ea collagen e arotsoe ka har'a liasiti tsa amino nakong ea tšilo ea lijo ebe ea monngoa ebe e sebelisoa ho aha collagen kapa liprotheine tse ling tseo 'mele oa hau o li hlokang ().

Ebile, ha ho hlokahale hore u nke li-collagen supplements ho hlahisa collagen - 'mele oa hau o etsa sena ka tlhaho o sebelisa li-amino acid ho tsoa ho eng kapa eng eo o e jang liprotheine.

Leha ho le joalo, liphuputso tse ling li bontša hore ho nka li-collagen supplements ho ka ntlafatsa tlhahiso ea lona mme ha fana ka melemo e ikhethang ().

Lisebelisoa tsa Collagen hangata li tsoa likolobeng, likhomo kapa litlhapi mme li kanna tsa ba le collagen ea mefuta ea I, II, kapa III. Lisebelisoa li fumaneha ka mefuta e meraro ea mantlha: hydrolyzed, raw kapa gelatin.

Lisebelisoa li ka sebeletsa letlalo le manonyeletso

Bopaki bo bong bo bonts'a hore li-collagen supplements li ka fokotsa makhopho le ho fokotsa bohloko ba manonyeletso.

Letlalo

Mefuta ea Collagen I le III ke likarolo tse kholo tsa letlalo la hau, tse fanang ka matla le sebopeho ().

Leha 'mele oa hau o hlahisa collagen ka tlhaho, lithuto li bontša hore palo ea letlalo e ka fokotseha ka 1% selemo se seng le se seng, e leng se tlatsetsang ho letlalo le tsofetseng ().

Phuputso ea pele e bonts'a hore ho noa li-supplement ho ka matlafatsa maemo a collagen letlalong la hao, ho fokotsa makhopho, le ho ntlafatsa ho tiea ha letlalo le hydration (,,,).

Phuputsong ea basali ba 114 ba lilemong tse mahareng, ba nkile ligrama tse 2,5 tsa Verisol - mofuta oa hydrolyzed collagen mofuta oa I - letsatsi le leng le le leng bakeng sa libeke tse 8 li fokotsa bophahamo ba molongoana ka 20% ().

Phuputsong e ngoe ho basali ba 72 ba lilemo li 35 kapa ho feta, ba nkile ligrama tse 2,5 tsa Elasten - mofuta oa hydrolyzed collagen mefuta I le II - letsatsi le leng le le leng bakeng sa libeke tse 12 li fokotsitse botebo ba wrinkle ka 27% le ho eketsa metsi a letlalo ka 28% ().

Le ha lipatlisiso tsa pejana li ts'episa, ho hlokahala lipatlisiso tse ling ho fumana hore na litlatsetso tsa collagen li sebetsa hantle joang bakeng sa bophelo bo botle ba letlalo le hore na ke life tse tlatsetsang tse sebetsang hantle.

Hape, hopola hore tse ling tsa lithuto tse fumanehang li tšehelitsoe ka lichelete ke baetsi ba li-collagen, e leng mohloli oa khethollo.

Manonyeletso

Mofuta oa Collage II o fumaneha haholo lefufuru - tšireletso e sirelletsang lipakeng tsa manonyeletso ().

Boemong bo tloaelehileng bo tsejoang e le osteoarthritis (OA), lefufuru lipakeng tsa manonyeletso lea fela. Sena se ka lebisa ho ruruheng, ho satalla, bohloko le ho fokotsa ts'ebetso, haholo matsohong, mangoleng le lethekeng ().

Liphuputso tse 'maloa li fana ka maikutlo a hore mefuta e fapaneng ea litlatsetso tsa collagen e ka thusa ho kokobetsa mahlaba a kopaneng a amanang le OA.

Lithutong tse peli, 40 mg ea UC-II - letšoao la mofuta o tala oa II-collagen - e nkuoang letsatsi le letsatsi ho fihlela likhoeli tse 6 e fokotsa bohloko ba manonyeletso le ho satalla ho batho ba nang le OA (,).

Phuputsong e 'ngoe, ho nka ligrama tse 2 tsa BioCell - mofuta oa hydrolyzed type-II collagen - letsatsi le letsatsi bakeng sa libeke tse 10 ho fokotsa bohloko ba manonyeletso, ho satalla le ho holofala ka 38% ho batho ba nang le OA ().

Haholo-holo, baetsi ba UC-II le BioCell ba tšehelitse lichelete mme ba thusa ho etsa lithuto tsa bona tse fapaneng, mme sena se ka susumetsa liphetho tsa boithuto.

Tlalehong ea ho qetela, li-supplement tsa collagen li ka thusa ho kokobetsa bohloko bo kopaneng bo amanang le boikoetliso le ramatiki ea ramatiki, leha ho hlokahala lipatlisiso tse ling (,,).

Liphuputso tsa pele li fana ka maikutlo a hore litlatsetso tsa collagen li ka thusa ho fokotsa makhopho le ho kokobetsa mahlaba a kopaneng ho batho ba nang le OA.

Lisebelisoa tsa Collagen bakeng sa masapo, mesifa le melemo e meng ha li ithute hanyane

Le ha melemo e ka bang teng e ts'episa, ha ho na lipatlisiso tse ngata mabapi le litlamorao tsa tlatsetso ea collagen masapong, mesifa le libakeng tse ling.

Bophelo ba masapo

Lesapo le entsoe haholo ka collagen, haholo-holo mofuta oa I ().

Ka lebaka lena, litlatsetso tsa collagen li boleloa ho thusa ho itšireletsa khahlanong le lefu la masapo - boemo boo masapo a fokolang, a robehang habonolo hape a nang le monyetla oa ho robeha ().

Leha ho le joalo, lithuto tse ngata tse tšehetsang molemo ona li entsoe ka liphoofolo (,).

Phuputsong e le 'ngoe ea batho, basali ba 131 ba postmenopausal ba noang ligrama tse 5 tsa tlatsetso ea hydrolyzed collagen e bitsoang Fortibone letsatsi le letsatsi bakeng sa selemo se le seng ba bile le keketseho ea 3% ea masapo a mokokotlo le keketseho e ka bang 7% ho femur ().

Leha ho le joalo, leha lithuto tse ling li bontša hore li-collagen supplements li ka ntlafatsa masapo le ho thibela ho senyeha ha masapo, ho hlokahala lithuto tse tebileng ho batho.

Ho aha mesifa

Joalo ka mehloli eohle ea protheine, li-collagen li tlatsetsa mohlomong li ts'ehetsa kholo ea mesifa ha e kopantsoe le koetliso ea ho hanyetsa ().

Phuputsong ea banna ba baholo ba 53, ba nkileng ligrama tse 15 tsa hydrolyzed collagen kamora koetliso ea ho hanyetsa likhoeli tse 3 ba fumane mesifa e mengata haholo ho feta ba nkileng placebo e seng protheine.

Phuputsong e 'ngoe ho basali ba 77 ba pele ho nako, li-collagen supplements li bile le litlamorao tse tšoanang ha li bapisoa le tlatsetso e seng ea protheine kamora ho ikoetlisa ().

Ha e le hantle, liphetho tsena li fana ka maikutlo a hore litlatsetso tsa collagen li ka sebetsa betere ho feta ha ho se na protheine ho hang kamora koetliso. Leha ho le joalo, hore na li-supplement tsa collagen li phahametse mehloli e meng ea protheine bakeng sa moaho oa mesifa ha e so lokela ho etsoa qeto.

Melemo e meng

Kaha collagen e na le 'mele o mongata, ho e nka e le tlatsetso ho na le melemo e mengata.

Leha ho le joalo, tse ngata ha lia ithutoa ka botlalo. Ke lithuto tse fokolang feela tse bonts'ang li-collagen supplements tse ka sebetsang bakeng sa (,,,):

• moriri le manala
• cellulite
• bophelo bo botle ba mala
• boima ba 'mele

Ka kakaretso, ho hlokahala bopaki bo bongata libakeng tsena.

Le ha lipatlisiso tsa hajoale li ts'episa, ho na le bopaki bo fokolang bo tšehetsang li-collagen tse tlatselletsang bophelo ba masapo, moaho oa mesifa le melemo e meng.

Litekanyo tse khothalletsoang le litla-morao

Mona ke litekanyetso tse ling tse khothalletsoang ho ipapisitsoe le lipatlisiso tse fumanehang:

• Bakeng sa masapo a letlalo. Ligrama tsa 2.5 tsa hydrolyzed collagen mofuta oa I le motsoako oa mefuta I le II li bontšitse melemo kamora libeke tse 8 ho isa ho tse 12 (,).
• Bakeng sa bohloko ba manonyeletso. 40 mg ea collagen ea mofuta oa II e tala e nkuoang letsatsi le letsatsi bakeng sa likhoeli tse 6 kapa ligrama tse 2 tsa hydrolyzed type-II collagen libeke tse 10 e ka thusa ho fokotsa bohloko ba manonyeletso (,,).
• Bakeng sa bophelo bo botle ba masapo. Liphuputso li na le moeli, empa ligrama tse 5 tsa hydrolyzed collagen e tsoang likhomong e thusitse ho eketsa masapo kamora selemo se le seng phuputsong e le 'ngoe ().
• Bakeng sa ho aha mesifa. Li-gramme tsa 15 tse nkiloeng pele ho hora e le 'ngoe kamora koetliso ea ho hanyetsa li ka thusa ho aha mesifa, leha mehloli e meng ea protheine e kanna ea ba le litlamorao tse tšoanang (,).

Lisebelisoa tsa Collagen ka kakaretso li bolokehile bakeng sa batho ba bangata. Leha ho le joalo, litla-morao tse bobebe li tlalehiloe, ho kenyelletsa ho nyekeloa ke pelo, ho halefa mpeng le lets'ollo ().

Ha li-collagen supplements hangata li tsoa liphoofolong, mefuta e mengata ha e tšoanelehe bakeng sa vegans kapa limela tsa limela - leha ho na le mekhelo.

Ntle le moo, li kanna tsa ba le likokoana-hloko, joalo ka litlhapi. Haeba o na le allergy, etsa bonnete ba hore o sheba leibole ho qoba collagen efe kapa efe e tsoang mohloling oo.

Tlalehong ea hoqetela, hopola hore o ka fumana collagen lijong. Letlalo la likhoho le maqeba a nama a gelatinous ke mehloli e metle haholo.

Mefuta ea Collagen e tsoang ho 40 mg ho isa ho 15 gram e ka sebetsa hantle mme e bonahala e na le litla-morao tse fokolang.

Ntlha ea bohlokoa

Lisebelisoa tsa Collagen li na le melemo e 'maloa e boletsoeng.

Bopaki ba mahlale ba ho sebelisa li-collagen supplements ho fokotsa makhopho le ho kokobetsa bohloko ba manonyeletso bo amanang le lefu la masapo a mabeli boa ts'episa, empa ho hlokahala lithuto tsa boleng bo holimo.

Lisebelisoa tsa Collagen ha li so ithutiloe haholo bakeng sa ho aha mesifa, ho ntlafatsa masapo a masapo le melemo e meng. Kahoo, lipatlisiso tse ling lia hlokahala libakeng tsohle.

Haeba o batla ho leka collagen, o ka reka litlatsetso mabenkeleng a lehae kapa marang-rang, empa etsa bonnete ba hore o tla buisana ka sena le mofani oa tlhokomelo ea bophelo pele.