Ebia woate collagen ho asɛm pɛn, ɛnte saa? Momma yenhu ho nsɛm pii!

Mprempren, sɛ yɛka ahoɔfɛ ne yɛn honam ani hwɛbea a yɛbɛma ayɛ fɛ ho asɛm a, ɛkame ayɛ sɛ edin biako a ɛba ntɛm ara ne ‘collagen’. Ebia woahu nnuru a wɔde yɛ nnuru ne nnuru a wɔde ka aduan ho a collagen wom, anaasɛ woate sɛ obi reka ho asɛm. Nanso dɛn ankasa ne collagen? Dɛn na ɛyɛ yɛn nipadua? So ɛho hia yɛn ankasa? Momma yɛnka ho asɛm nkɔ akyiri na yɛnka ho asɛm kɛkɛ nnɛ.

Enti, dɛn ne saa collagen yi?

Sɛ yɛbɛka no tiawa a, collagen ne protein a ɛdɔɔso sen biara wɔ yɛn nipadua mu. Susuw ho hwɛ, collagen yɛ protein a ɛwɔ yɛn nipadua mu nyinaa mu bɛyɛ 30%. Ɛyɛ ade titiriw a ɛma ntini ahorow a ɛka bom te sɛ yɛn honam ani, ntini, nnompe, ntini, ne ntini ahorow no si. Ɛsan nso wɔ yɛn mu akwaa, mogya ntini, ne yɛn dwensɔtwaa mu.

Ebia wunim sɛ protein ahorow no yɛ amino acid ahorow. Amino acid ahorow a ɛboa titiriw ma collagen ba ne proline, glycine, ne hydroxyproline . Saa amino acid ahorow yi bom yɛ protein nhama nketenkete, a ɛte sɛ helix nhyehyɛe abiɛsa. Nanso, sɛ saa collagen a wɔyɛ yi betumi ayɛ yiye a, ɛsɛ sɛ yɛn nipadua no nya aduannuru a ɛho hia te sɛ vitamin C, zinc, kɔbere, ne manganese nso . Sɛ eyinom nni hɔ a, collagen ntumi nyɛ yiye.

Dɛn na collagen yɛ yɛn nipadua?

Collagen adwuma titiriw ne sɛ ɛbɛma yɛn nipadua nyinaa ayɛ nhyehyɛe, ahoɔden, ne mmoa, te sɛ nea semɛnte ho hia na yɛasi ofie no.

Momma yɛnka dwumadi pɔtee bi a collagen yɛ ho asɛm:

• Yɛn honam ani fã a ɛwɔ mfinimfini, dermis, boa ma yɛyɛ nkwammoaa bi a wɔfrɛ no fibroblasts . Saa fibroblasts yi boa ma nkwammoaa foforo nyin.
• Collagen nso di dwuma titiriw wɔ nkwammoaa foforo a wɔde besi honam ani nkwammoaa a awuwu ananmu no mu.
• Ɛma yɛn akwaa a ɛwɔ yɛn mu no kata yɛn ho.
• Collagen ma honam ani yɛ ne nhyehyɛe, ahoɔden, ne nea ɛyɛ den . Eyi ho hia yiye ma honam ani hwɛbea no kɔ so yɛ mmerɛw te sɛ nea na ɛte bere a na ɛyɛ ketewa no.
• Ɛboa ma mogya a ɛtwetwe no nso. Eyi kyerɛ sɛ ɛboa ma mogya tu bere a woanya kuru no.

So collagen ahorow bi wɔ hɔ?

Yiw, collagen ahorow pii wɔ hɔ. Ɛde besi nnɛ no, nyansahufo ahu collagen ahorow bɛyɛ 28. Eyinom yɛ soronko wɔ ɔkwan a wɔfa so boaboa wɔn molecule ahorow ano, nkwammoaa mu nneɛma a ɛbata ho, ne baabi a wɔde collagen di dwuma wɔ yɛn nipadua mu no mu. Nanso anyɛ yiye koraa no, saa collagen nhama yi nyinaa wɔ saa helix nhyehyɛe abiɛsa a madi kan aka ho asɛm no biako.

Afei momma yɛnhwɛ collagen ahorow atitiriw anum a ɛho hia no:

• Type I (Type One): Eyi ne nea ɛyɛ collagen a ɛwɔ yɛn nipadua mu no 90%.Wo de susuw ho hwɛ, saa dodow no ara! Saa type yi yɛ densely packed paa. Wɔde di dwuma titiriw de ma yɛn honam ani, nnompe, ntini, ne ntini ahorow no yɛ nhyehyɛe.
• Ɔkwan II: Saa ɔkwan yi wɔ ntini a ɛyɛ den mu. Ɛboa ma nkwaa no boa.
• Type III (Type Three): Wotumi hu eyi wɔ ntini, ntini, ne nipadua mu akwaa ahorow mu.
• Type IV (Type Four): Saa su yi wɔ yɛn honam ani fã ahorow mu.
• Type V (Type Five): Eyi wɔ yɛn aniwa no mu, honam ani, nhwi, ne awotwaa mu ntini ahorow bi mu.

Dɛn na ɛto collagen bere a yɛrenyin no?

Eyi yɛ asɛm a ɛyɛ awerɛhow kakra. Bere a yɛrenyin no, yɛn nipadua no ntumi nyɛ collagen pii. Afei nso, sɛnea collagen a yɛwɔ dedaw no sɛe no kɔ soro. Nea ɛsen saa no, collagen a yɛyɛ bere a yɛrenyin no nso sua sen bere a na yɛyɛ mmofra no.

Collagen a wɔyɛ no so tew kɛse wɔ mmea mu, titiriw bere a wɔagyae brayɛ akyi. Ɛyɛ ade a ɛfata sɛ obiara behu sɛ collagen a ɔyɛ no so tew bere a wadi mfe 60. Eyi yɛ ade biako nti a honam ani nwi ne nkwaa mu yaw ba bere a yɛrenyin no.

So wubetumi ahu sɛ wo nipadua no rehwere collagen anaa?

Wontumi mfa mogya nsusuw collagen dodow. Nanso, nsɛnkyerɛnne bi wɔ hɔ a ɛkyerɛ sɛ wo collagen dodow so retew. Sɛ wuhu eyinom a, ɛsɛ sɛ wohaw wo ho kakra:

• Wora a ɛyɛ nwininwini, ɛyɛ mmerɛw anaasɛ ɛyɛ mmerɛw.
• Hwɛ a akɔ fam, a ɛyɛ amena a atwa aniwa no ho ahyia ne anim no mmeae bi.
• Ntini mu akisikuru, mmerɛwyɛ, ne ntini mu yaw.
• Tendon ne ligament a ɛyɛ den, sɛnea ɛyɛ mmerɛw sɛ ɛbɛdannan no so tew.
• Nkwaa mu yaw anaa nnompe mu yare a ɛnam ntini a ɛwɔ ntini mu no asɛe nti.
• Ɛyɛ den sɛ wobɛtu esiane nkwaa a asɛe anaasɛ ayɛ den nti, wote nka sɛ woakɔfa wo ho bere a wonam no.
• Yafunu mu haw ahorow a efi aduan mu ntini a ɛyɛ mmerɛw no mu ba.
• Mogya a ɛkɔ nipadua no mu ho haw ahorow.

Mfa no sɛ wowɔ collagen a ɛba fam esiane sɛ wowɔ saa sɛnkyerɛnne ahorow yi mu biako anaa abien nti, nanso sɛ ɛkɔ so a, ɛyɛ papa sɛ wobɛhwehwɛ aduruyɛ mu afotu.

Asetra mu su bɛn na ɛsɛe collagen?

Da biara da suban ahorow bi wɔ hɔ a yɛyɛ a yennim a ebetumi asɛe yɛn nipadua mu collagen. Eyinom a wobɛkwati no betumi aboa ma asiane a ɛwɔ hɔ sɛ collagen bɛsɛe no so atew. Nea wɔyɛ ni:

• Sigaretnom: Sigaretnom ma collagen a ɛba no so tew. Ɛnyɛ ɛno nko, na mmom ɛsɛe collagen a ɛwɔ hɔ dedaw ne protein foforo a ɛho hia a wɔfrɛ no elastin no nso. Eyi nti na honam ani nwi twitwiw ntɛmntɛm na akuru gye bere tenten ansa na ayɛ yiye no. Nicotine ma mogya ntini a ɛbɛn honam ani no twetwe. Eyi ma mframa pa ne aduannuru dodow a honam ani hia no so tew.
• Asikre ne carbohydrates a wɔayɛ no yiye a yedi dodo: Asikre kyekyere protein ahorow a ɛwɔ yɛn nipadua mu, .Wɔyɛ advanced glycation end products (AGEs), molecule bi a epira. Saa AGE ahorow yi sɛe protein ahorow a ɛbɛn hɔ no, na ɛma collagen yɛ mmerɛw, ɛyɛ nwunu, na ɛyɛ mmerɛw. Eyi kyerɛ sɛ ɛho hia yiye sɛ wubedi nnuan ne anonne a asikre wom wɔ ɔkwan a ɛfata so.
• Ultraviolet hann a wɔde di dwuma: Owia hann a ɛboro so ma collagen a wɔyɛ no so tew na ɛma collagen sɛe ntɛmntɛm. UV hann ne ade titiriw a ɛde nwi a ɛyɛ nwininwini ba. Enti, kwati sɛ wobɛkɔ owia mu dodo. Fa aduru a ɛbɔ wo ho ban fi owia ho (SPF 30 anaa nea ɛboro saa) di dwuma bere biara a wobɛkɔ abɔnten.

Dɛn ne nyarewa ne nneɛma afoforo a ɛsɛe collagen no?

Nyarewa tebea horow bi nso betumi asɛe collagen.

• Nyarewa a nipadua no tumi ko tia nyarewa: Eyinom yɛ tebea horow a yɛn nipadua mu tumi a ɛko tia nyarewa no tow hyɛ yɛn ankasa ntini ahorow so. Wonim sɛ nyarewa a ɛma nipadua no tumi ko tia nyarewa te sɛ ntini mu yare, lupus, dermatomyositis, ne scleroderma sɛe collagen.
• Awosu mu nsakrae: Awosu mu tebea horow bi nso betumi ama sintɔ ahorow aba wɔ collagen a wɔyɛ no mu. Ehlers-Danlos syndrome ne osteogenesis imperfecta yɛ tebea horow a ɛtete saa.
• Mpanyinyɛ: Sɛnea yɛadi kan aka no, collagen dodow so tew fi awosu mu bere a yɛrenyin no.

Dɛn na wobetumi ayɛ de asiw onyin ho sɛnkyerɛnne ne collagen a ɛyera wɔ honam ani no so?

Nea ɛbɛyɛ na woaboa ma woadi nkɛntɛnso a honam ani onyin de ba no so no, hyɛ aduru a ɛbɔ wo ho ban fi owia ho da biara da. Seesei yenim sɛ sɛ obi nya UV hann a, ɛsɛe collagen. Paw ade a SPF (Sun Protection Factor) yɛ 30 anaa nea ɛboro saa . Hyɛ kyɛw a ɛtrɛw, ahwehwɛ a ɛbɔ UV ho ban, ne ntade a emu yɛ hare a nsa tenten bere a wowɔ abɔnten no. Sɛ wopɛ ahobammɔ kɛse a, paw ntade a wɔde ultraviolet protection factor ahyɛ so. Kwati sɛ wode mpa a wɔde hyɛ wo honam ani hwɛbea bedi dwuma.

Afei nso, di aduan a ɛkari pɛ. Biako a nhabannuru, atoko, aburow a wɔayam, nnuaba, nnuaba, ne ɛpo mu nnuan, nam, nkokɔnam, nufusu, ne nkesua dodow a ɛfata pii wom no yɛ adwene pa .

Ɔkwan bɛn so na wɔde collagen di dwuma wɔ aduruyɛ ne ahosiesie mu?

Esiane sɛ nipadua no betumi abubu collagen, asakra, na asan agye nti, wɔde di dwuma wɔ akwan horow pii so wɔ aduruyɛ ne ahosiesie mu. Wonya collagen a wɔde yɛ aduruyɛ fi nnipa, anantwi, mprako, anaa nguan mu. Nneɛma bi a wɔde di dwuma ni:

• Nneɛma a wɔde hyɛ honam ani:Wɔde collagen a wɔde twitwiw nipadua no mu di dwuma de hyɛ nneɛma te sɛ amena a emu nnɔ, nsensanee, ne nhama a ɛwɔ honam ani no ma.
• Kuru a wɔde kyekyere: Collagen boa ma akuru no sa denam honam ani nkwammoaa foforo a ɛtwetwe ba no so.
• Periodontics: Collagen yɛ adwuma sɛ akwanside na amma anom ntini a ɛrenyin ntɛmntɛm no ankɔ sẽ kuru bi mu, na ɛma ɛse no mu nkwammoaa no nya bere ma ɛsan nyin bio.
• Ntini a wɔde yɛ nipadua no: Wɔde collagen ntini a wɔde ahyɛ wɔn a wɔde ma no mu adi dwuma de asan ayɛ ntini ahorow, asan anyin ntini a ɛwɔ akyi no, na wɔayɛ mogya ntini a wɔde yɛ nipadua no.

So nnuan a collagen pii wom a wodi no ma collagen dodow a ɛwɔ nipadua no mu no yɛ kɛse?

Eyi yɛ asɛm a nnipa pii bisa. Nokwasɛm ne sɛ, yɛn nipadua ntumi nnye collagen nyinaa. Collagen protein a yedi no, yɛn nipadua no kyekyɛ mu ma ɛbɛyɛ amino acid. Enti, nnuan a collagen wom a wodi no mma collagen dodow nkɔ soro tẽẽ wɔ nipadua no mu.

Nanso, nnuan pii wɔ hɔ a ɛma wonya nneɛma a ɛboa ma wɔyɛ collagen. Wobetumi de aka aduan a ahoɔden wom ho. Amino acid Proline ne Glycine a madi kan aka ho asɛm no wɔ saa nnuan yi mu. Afei nso, saa adeyɛ yi hwehwɛ sɛ wonya aduannuru te sɛ Vitamin C, Zinc, ne Kɔbere . Nnuan bi a amino acid, vitamin, ne mineral ahorow yi wom ni:

• Vitamin C: Akutu, strawberry, akutu, broccoli, Brussels sprouts, ɛmo.
• Proline: Nnua, kabege, asparagus, atoko, awi, mpataa, ɛmo fitaa, nam.
• Glycine: Nam kɔkɔɔ, akokɔnam, akokɔ ne mprako nam were, atoko, granola.
• Kɔbere: Mmɛn, ɔkɔre, oysters, shiitake nsenia, nnuaba ne aba, nhabannuru a ɛyɛ ahabammono, tofu, chocolate tuntum.
• Zinc: Oysters, nam kɔkɔɔ, akokɔ, mprako nam, atoko, peas, nnuaba, broccoli, nhabannuru a ɛyɛ ahabammono, aburow a wɔayam, nufusu mu nneɛma.

Enti, bere a mfaso nni so sɛ wubedi collagen tẽẽ no, ɛho hia yiye sɛ wudi nnuan a ahoɔden wom te sɛ eyinom a ɛboa ma wonya collagen.

Dɛn ne Collagen Peptides?

Collagen peptides yɛ mmoa collagen nketenkete. Sɛnea madi kan aka no, collagen ntumi nkɔ nipadua no mu koraa. Ɛsɛ sɛ wɔkyekyɛ mu ma ɛyɛ peptide nketewa anaa amino acid. Collagen a wɔnom no wɔ pill ne powder kwan so. Mpɛn pii no, amino acid abien anaa abiɛsa na ɛwɔ mu. Wɔfrɛ eyinom collagen peptides anaa hydrolyzed collagen.Wɔtɔn no sɛnea ɛte no. Saa collagen peptide ahorow yi nam yɛn yafunu mu ntini mu na ɛtwetwe.

Dɛn na nhwehwɛmu ka fa sɛnea collagen a wɔde ma no di yiye no ho?

Eyi yɛ asɛmmisa a nnipa pii wɔ. Nokwarem no, randomized controlled trials (RCTs) a ɛfa aduan a wɔde ma ho – ɔkwan a eye sen biara a wɔfa so sɔ nnuru a etu mpɔn hwɛ – a wɔde bɛsɔ sɛnea ɛyɛ adwuma ahwɛ no nnɔɔso. Nhwehwɛmu kakraa bi a wɔayɛ no ada no adi sɛ ebia collagen peptides bɛyɛ nea etu mpɔn kakra wɔ honam ani nsu a ɛyɛ nwini ne sɛnea ɛyɛ den no mu. Wɔahu nso sɛ etu mpɔn kakra wɔ ɛyaw a wɔtew so na ɛma nkwaa yɛ adwuma yiye wɔ nnipa a wɔwɔ kotodwe mu nnompe mu yare no mu.

Nanso, nneɛma kakraa bi a ɛho hia wɔ hɔ a ɛsɛ sɛ wuhu fa nyansahu a ɛwɔ saa nnuru a wɔde ka aduan ho yi akyi no ho:

• U.S. Aduan ne Nnuru Dwumadibea (FDA) nhyɛ collagen a wɔde ma ho mmara. Wɔnhwehwɛ sɛ wɔyɛ nhwehwɛmu ahorow a wɔde ani abien, a wɔde placebo di dwuma, a wɔanhyɛ da ayɛ a ɛho hia na ama wɔapene nnuru so no.
• Ɛho nhia sɛ wɔn a wɔyɛ nnuru a wɔde ka aduan ho no kyerɛ sɛ wɔn nneɛma no yɛ nea asiane biara nni ho anaasɛ etu mpɔn ansa na wɔde ato gua.
• Nhwehwɛmu pii a wɔyɛ wɔ nnuru a wɔde ka aduan ho no, adwumakuw a wɔyɛ nnuru a wɔde ka aduan ho no ankasa na ɛde sika boa, anaasɛ nhwehwɛmu no akyerɛwfo no ne nnuru a wɔde ka aduan ho adwuma no wɔ sikasɛm mu abusuabɔ. Eyi betumi ama obi ayɛ animhwɛ.
• Ɛda so ara yɛ nea wontumi nhu sɛ ebia collagen a wɔde ma no yɛ nea ɛhyɛ ho nkuran wɔ krataa no so ankasa anaa.

Awiei koraa no, ɛho hia sɛ wokae sɛ sɛ́ ebia wubenya collagen peptides afi aduan anaa nnuru a wɔde ka aduan ho mu no, wuntumi nkyerɛ baabi a wopɛ. Wo nipadua no de saa peptides no di dwuma ma biribiara a ehia saa bere no – sɛ́ ɛyɛ sɛ ɛbɛyɛ collagen anaa protein foforo.

Enti, nneɛma a ɛho hia sen biara a ɛsɛ sɛ yɛkae (Take-Home Message) .

Enti, yɛkaa collagen ho asɛm pii nnɛ, ɛnte saa?

Collagen yɛ protein a ɛho hia yiye a ɛma yɛn nipadua no yɛ nhyehyɛe, ahoɔden, na ɛboa.

Akyinnyegye da so ara wɔ mfaso a ɛwɔ collagen a wɔde ma so no ho. Asɛmmisa no ne sɛ ebia nyansahu mu adanse pii wɔ hɔ sɛnea wɔrebɔ amanneɛ wɔ nsɛm ho amanneɛbɔ mu no. Nhwehwɛmu pii a wɔatintim ho hia na ama wɔahu akwahosan mu mfaso ankasa a ɛwɔ collagen a wɔde ma so.

Saa bere yi nyinaa, wubetumi aboa wo nipadua ma ayɛ collagen wɔ awosu mu bere nyinaa denam aduan a ahoɔden wom na ɛkari pɛ a wubedi so . Nea ɛka aduan a ɛkari pɛ ho ne nneɛma te sɛ akokɔnam, nantwinam, mpataa, nufusu, nkesua, atoko, nhabannuru a ɛyɛ ahabammono, nhabannuru afoforo, aburow a wɔayam, ne nnuaba a wɔfrɛ no citrus.

Nea ɛbɛyɛ na wo honam ani collagen asɛe no kakraa bi no, nnom sigaret, kwati sigaret a wɔde di dwuma dedaw, na hyɛ nnuru a ɛbɔ wo ho ban fi owia ho da biara da. Saa anammɔn a ɛnyɛ den yi bɛboa kɛse ma wo honam ani hwɛbea ayɛ sɛ mmerantebere.

`collagen, honam ani akwahosan, onyin, protein, nkwaa mu yaw, aduan, nnuru a wɔde ka aduan ho