Na Lisebelisoa tsa Collagen li na le Bohlokoa? Mona ke ntho e ngoe le e ngoe eo u hlokang ho e tseba

Litaba

• Kenya Lijo tsena tsa Collagen ho Menu ea Hau
• Ntlafatsa ho monya ha Collagen ea hau
• Fetolela ho Lisebelisoa tsa Collagen
• Nako Tšebeliso ea Hao ea Collagen e Nepahetse
• Litsela tse 3 tse bonolo tsa ho fumana Collagen e eketsehileng
• Tlhahlobo bakeng sa

Li-supplement tsa collagen li nka lefatše la bophelo bo botle ka sefefo. Ha e kile ea bonoa ka tieo e le letlalo le khutsitseng ebile e boreleli, e kanna ea ba le melemo e mengata ea bophelo bo botle le boikoetliso, lipatlisiso tse ncha li bonts'a.

Bakeng sa e 'ngoe, li-supplement tsa collagen li bonahala li ntlafatsa bophelo bo botle ba manonyeletso. Baatlelete ba nang le mahlaba a kopaneng a amanang le boikoetliso ba nkileng ligrama tse 10 tsa collagen letsatsi le leng le le leng ba ile ba fokotsa matšoao a bona, thuto ea Univesithi ea Penn State e fumanoe.

Protheine, eo ka tlhaho e leng letlalong la hao, mesifa, lefufuru le lisele tse sebetsang, e ka u thusa hore u be matla le ho khutsa. "Collagen e na le li-amino acid glycine le arginine, tse thusang tlhahiso ea creatine, ntho e ntlafatsang matla a mesifa," ho bolela Mark Moyad, M.D., sengoli sa Buka ea Tlatsetso. Glycine ho bonahala e na le phello e khutsisang tsamaisong ea methapo, e ka ntlafatsang boroko, ho bolela Dr. Moyad. Ebile e arabela karabelo ea 'mele ea ho ruruha khatello ea maikutlo, e sireletsa lera la ka mpeng tšenyo e bakiloeng ke ho tšoenyeha. (E amanang: Hobaneng ha ho sa le nako haholo ho qala ho sireletsa Collagen letlalong la hao.)

Kaha tlhahiso ea collagen e lieha lilemong tsa bo-30, ho nyolla maemo a hau ka li-supplement tsa collagen e ka ba mohato o bohlale. Empa hore na o e fumana kae le hore na o nka bokae ho bohlokoa. Sebelisa moralo ona oa lintlha tse 'ne ho fumana mehloli le litefiso tse molemohali bakeng sa hau.

Kenya Lijo tsena tsa Collagen ho Menu ea Hau

"Mohloli o molemo ka ho fetisisa oa collagen o tsoa lijong tse feletseng," ho bolela McKel Hill, RDN., mothehi oa Nutrition Stripped. Haeba o ja lijo tse nang le protheine e ngata, o kanna oa fumana collagen, o re. Nama le litlhapi tsohle li na le eona, empa lintho tseo re sa li jeng seoelo, joalo ka lithapo, ke tsona tse fanang ka tsona haholo. Kahoo haeba u leka ho eketsa maemo a hau, Dr. Moyad o fana ka tlhahiso ea moro oa masapo, o entsoeng ka ho belisa likarolo tseo tse nang le collagen e ngata. Makhooa a makhooa le gelatin (joalo ka Jell-O kapa e kopantsoeng le lebese ebe e hlohlellelitsoe kofi) le tsona ke likhetho tse ntle.

Haeba o sa je nama, "khetha mehloli ea limela ea proline le glycine, tse peli tsa liamino acid tse kholo tsa collagen," ho bolela Dr. Moyad. U ka li fumana ka linaoa tse kang linaoa tsa soya; spirulina, algae e jeoang e boputsoa bo botala bo ka ekeletsoang ho smoothies; le agar, e leng ntho e nkiloeng ho algae e khubelu ea leoatleng e ka nkelang gelatin lijong tse tsoekere tsa vegan sebaka. (Bala haholoanyane: Collagen e nang le Phofo ke e fe 'me U e sebelisa joang?)

Ntlafatsa ho monya ha Collagen ea hau

Limatlafatsi tse ling li ka qala tlhahiso ea 'mele ea collagen ea tlhaho le ho eketsa litlamorao tsa collagen eo o e fumanang lijong kapa li-supplement. Dr. Moyad o bitsa lintlha tse tharo tsa bohlokoa: vithamine C le tšepe, tseo ka bobeli li leng bohlokoa bakeng sa tlhahiso ea collagen, le omega-3 fatty acids, e sirelletsang mabenkele a 'mele a collagen hore a se ke a senyeha. U ka li fumana habonolo lijong tse kang pelepele ea tšepe, broccoli le sitrase (bakeng sa vithamine C); khofu, nama e khubelu, le meroho e lefifi e nang le makhasi (tšepe); le salmon, mackerel, le litlhapi tse ling tse mafura (omega-3s).

Fetolela ho Lisebelisoa tsa Collagen

Haeba u sa je nama e ngata (kapa leha e le efe), u ka rata ho nahana ka phofo ea collagen, protheine, kapa-haeba u ikemiselitse ho fumana lipilisi tse phahameng, Dr. Moyad o re. Batla tlatsetso e netefalitsoeng ke k'hamphani ea mokha oa boraro ea tlhahlobo ea boleng, joalo ka NSF International kapa United States Pharmacopeia (USP). Qala ho e eketsa lijong tsa hau butle-butle: Pele, nka limiligrama tse 1,000 bakeng sa libeke tse peli ho isa ho tse tharo. Haeba u hlokomela li-perks-linonyello tsa hau li ikutloa li le betere kapa u robala ka potlako-khomarela litekanyetso tseo. Empa haeba u sa bone litlamorao, tsoela pele 'me u eketse lijo tsa hau ka li-milligrams tse 1,000 ho fihlela u fumana sephetho kapa u otla limiligrama tse 15,000, ho sa tsotellehe hore na ke efe e tlang pele, ho bolela Dr. Moyad. (Sebelisa phofo ea collagen joalo ka phofo ea NeoCell Super Collagen ka sekotlolong sena sa kiwi coconut smoothie.)

Nako Tšebeliso ea Hao ea Collagen e Nepahetse

Haeba u sebelisa collagen ho matlafatsa ts'ebetso ea hau ea boikoetliso, sebelisa protheine ea collagen nakong ea hora ka mor'a boikoetliso, joalo ka ha u ne u ka etsa ka protheine efe kapa efe. Batho ba entseng joalo ba ntlafalitse matla le boima ba mesifa ea bona, ho latela lipatlisiso tse phatlalalitsoeng ho British Journal of Nutrition. Nako eo e bonahala e le ea bohlokoa hobane mesifa ea hau e ka khona ho sebelisa collagen hamolemo ho hōla hang ka mor'a ho ikoetlisa, mongoli oa thuto ea bitsoang Denise Zdzieblik o re. Ka lehlakoreng le leng, haeba sepheo sa hau ke ho ipolaisa tlala, nka collagen e khotsofatsang hoseng kapa thapama, ho latela hore na u tloaetse ho lapa haholo neng, Dr. Moyad o re. Ho eketsa lijo tsa hau tsa hoseng kapa tsa mots'eare ka tekanyo ea phofo ea collagen (e e hlohlelletse ho smoothie kapa esita le metsi-ha e na tatso) ho tla thusa ho felisa litakatso.

Litsela tse 3 tse bonolo tsa ho fumana Collagen e eketsehileng

• Li-protein tsa Collagen: Ka litatso tse kang cashew ea coconut le letsoai la leoatle la macadamia, hammoho le ligrama tse 15 tsa protheine, li-protein tsa Primal Kitchen collagen ke khetho e bohlale lipakeng tsa lijo. ($ 18; primalkitchen.com)
• Metsi a collagen: Dirty Lemon + collagen (e kentsoeng ka lero la lemone le cayenne) e fana ka limiligrama tse 4,000 tsa protheine-e lekaneng ho fana ka maemo a hau hanyane ka nako efe kapa efe. ($65 bakeng sa 6; dirtylemon.com)
• Setlolo sa Collagen: Hlohlelletsa khaba e tletseng ea kokonate, vanilla, kapa gingerbread Vital Proteins collagen creamer-e nang le ligrama tse 10 tsa collagen-ka har'a kofi ea hau ea hoseng. ($29; vitalproteins.com)

Tlhahlobo bakeng sa