Ne èle tsitsim la, ɖe nègakpɔa sɔhɛmenɔɣi, ƒunukpeƒetetedɔ, kple ƒunukpeƒe siwo le veve sem hã? Esiawo nye nuteƒekpɔkpɔ siwo bɔ na mía dometɔ geɖe. Nu vevi siwo na esia dzɔna dometɔ ɖekae nye protein ‘collagen’ si le míaƒe ŋutilã me ƒe ɖiɖi. Ðewohĩ èse nya kolagen zi geɖe. Eyata, egbea míaƒo nu tso nusi tututu collagen nye, alesi wòle vevie na míaƒe ŋutilã, kple nusi míate ŋu awɔ be collagen ƒe agbɔsɔsɔ nyui nanɔ anyi ŋu.
Kpuie ko la, nukae nye kolagen?
Kpuie ko la, collagen ye nye protein si bɔ ɖe míaƒe ŋutilã me wu. Abe alesi siminti hiã be woatsɔ atu xɔ ene la, kolagen kpena ɖe mía ŋu wòblaa míaƒe ŋutilã ƒe akpawo ɖekae eye wònana wosẽna. Eyae nye nusi naa míaƒe ŋutigbalẽ te ŋu nɔa te sesĩe eye wòdzena abe ɖekakpui ene. Collagen hã le vevie na ƒunukpeƒewo ƒe dɔwɔwɔ nyuie.
Bu eŋu kpɔ ko, protein siwo le míaƒe ŋutilã bliboa me ƒe akpa etɔ̃lia nye collagen. Eye míaƒe ŋutigbalẽ ƒe akpa etɔ̃ le ene me nye kolagen. Tsɔ kpe ɖe eŋu la, collagen hã le míaƒe ƒuwo, lãmekawo, ʋukawo, kple lãkusiwo me. Eyata, àte ŋu akpɔ alesi esia le vevie na míaƒe ŋutilã.
Nukae míaƒe ŋutilã hiã be wòate ŋu awɔ kolagen?
Míaƒe ŋutilã ate ŋu awɔ collagen le dzɔdzɔme nu. Gake ehiã nunyiame aɖewo be wòakpe ɖe eŋu wòawɔ esia. Nusi koŋ ŋutilãa wɔa collagen to protein siwo woyɔna be amino acid ƒe xɔtunu veviwo ƒoƒo ƒu me. Mina míalé ŋku ɖe nu tɔxɛ siwo wòhiã kple nuɖuɖu siwo wòate ŋu akpɔ ŋu.
| Nunyiame si hiã | Nuɖuɖu siwo me nu geɖe le |
|---|---|
| Proline si woyɔna be Proline | Azi tutu, nyinotsi nuɖuɖuwo, kabɔb, lãmi, asparagus. |
| Glycine (Glycine) ƒe dɔwɔwɔ | Haƒoƒo ƒe lãgbalẽ, koklolã ƒe lãgbalẽ, gelatin, kple nuɖuɖu bubu siwo me protein sɔ gbɔ ɖo. |
| Vitamin C | Citrus-kutsetsewo abe amititsetse kple tangerine, bell peppers, guava, kple nectarines ene. |
| Zinc si woyɔna be zinc | Nyilã, gbɔ̃lã, ƒumelã, chickpeas, lentils, beans, notsi, cheese, nuku vovovowo kple nukuwo. |
| Gadzẽ | Lãwo ƒe akpa aɖewo abe aklã, kokoo ƒe ʋeʋẽ, cashews, sesame seeds, lentils. |
Ne míele tsitsim la, collagen si le míaƒe ŋutilã me la gblẽna vivivi. Eye alesi wowɔa collagen yeyee la dzi ɖena kpɔtɔna. Esia tae nuwo abe ŋutigbalẽ ƒe ʋuʋu kple ƒunukpeƒeveame ene dzea egɔme nɔa dzɔdzɔm ɖo. Le susu sia ta la, ame geɖe trɔna ɖe kpeɖeŋutɔtikewo abe collagen powder alo capsules ene ŋu abe egbɔkpɔnu ene.
Ðe collagen kpeɖeŋutɔwo ɖea vi ŋutɔŋutɔa?
Atikewɔwɔ ŋuti numekuku gale edzi yim, gake mina míaƒo nu tso viɖe siwo dzena le kpeɖodzi siwo li fifia nu la dometɔ aɖewo ŋu.
- Ŋutilã ƒe lãmesẽ kple eƒe dzedzeme: Numekukuwo ɖee fia be collagen kpeɖeŋutɔ ate ŋu ana ŋutigbalẽ ƒe tsi kple eƒe dzedzeme nanyo ɖe edzi , vevietɔ le ame tsitsiwo gome. Woate ŋu akpe ɖe ame ŋu hã be woaɖe flitete dzi akpɔtɔ.
- Ŋusẽdodo ƒuwo: Ne míele tsitsim la, ƒuwo megasẽna o eye wogbãna bɔbɔe. Numekuku aɖewo ɖee fia be collagen nono gbesiagbe ate ŋu akpe ɖe ame ŋu be ƒu ƒe kpekpeme nadzi ɖe edzi eye wòaɖu ƒu ƒe gbagbã dzi.
- Taɖa kple ɖa: Nyɔnu aɖewo ƒe taɖa nɔa tsitsim alo ƒuna ne wole tsitsim. Numekuku aɖe ɖee fia be nyɔnu siwo noa collagen gbesiagbe la ƒe taɖa ƒe lolome kple titrime dzi ɖe edzi. Ate ŋu akpe ɖe ɖawo hã ŋu be woado ŋusẽ wo eye woaɖe woƒe gbagbã dzi akpɔtɔ.
- Ƒunukpeƒewo ƒe vevesese dzi ɖena kpɔtɔna: Collagen kpeɖeŋutɔ ate ŋu ana vevesesea dzi naɖe akpɔtɔ vie eye wòana ƒunukpeƒewo nawɔ dɔ nyuie wu, vevietɔ na amesiwo ŋu klowo ƒe ƒunukpeƒetetedɔ le. Gake ate ŋu axɔ ɣleti 3-5 ƒe zazã gbesiagbe hafi woakpɔ emetsonuwo.
- Dzi ƒe lãmesẽ: Collagen kpena ɖe mía ŋu be míaƒe ʋukawo kple ʋukawo nanɔ lãmesẽ me. Ne kolagen mesɔ gbɔ o la, ʋuka siawo gbɔdzɔna eye ate ŋu ana ʋukawo natsi, si ate ŋu ana dzidɔ kple ʋusɔgbɔdɔ nadze ame dzi.
Ðo ŋku nu vevi aɖe dzi. Ne èno collagen kpeɖeŋutɔ la, míaƒe nuɖuɖumeŋusẽ trɔa eƒe amino acid veviwo. Emegbe ŋutilãa zãa amino acid mawo tsɔ wɔa protein yeyewo le afisi wòhiã wo le. Eyata ne woŋlɔ ɖe kpeɖeŋutɔa ƒe ŋkɔ dzi be "na ŋutigbalẽ" alo "na taɖa" hã la, míate ŋu akpɔ afisi tututu ŋutilãa akplɔe ɖo o.
Ðe eƒe nugbegblẽ le ame ŋu aɖewo lia? Nu kawoe wòle be míanɔ ŋudzɔ ɖo?
Nu gbegblẽ siwo dona tso collagen kpeɖeŋutɔ me mebɔ kura o. Gake ne èfɔ fu alo nèle no nam , anyo wu be nàƒo asa na wo zazã fifia, elabena womewɔ numekuku si sɔ le nya sia ŋu haɖe o.
Nya bubu aɖe hã li si ŋu wòle be míalé ŋku ɖo le afisia. Le Sri Lanka, kple le dukɔ geɖe me le xexeame godoo la, womewɔa se sesẽ aɖeke ɖe nuɖuɖu siwo wotsɔ kpena ɖe nuɖuɖu ŋu abe atikewo ene te o. Eyae nye be, kakaɖedzi 100% meli be collagen ƒomevi alo agbɔsɔsɔme si tututu woŋlɔ ɖe dzesidenua dzi la le wo me o.
Azɔ hã, esi wònye be lãwo ƒe akpa aɖewoe wotsɔ wɔa wo zi geɖe ta la, afɔku sue aɖe koe li be woaƒo ɖi nu abe nudzodzoeviwutikewo, dɔlékuiwo, alo ga kpekpewo ene siwo ate ŋu aƒo ƒu ɖe lãwo ƒe ƒuwo me. Eyata ne èle kolagen kpeɖeŋutɔ ƒlem la, kpɔ egbɔ ɣesiaɣi be yeƒlee tso dɔwɔƒe alo adzɔnu si dzi nèka ɖo, si ŋu ŋkɔ le gbɔ. Anyo wu be nàƒo nu kple wò ɖɔkta hafi azã naneke.
Aleke woawɔ adzi collagen ɖe edzi le dzɔdzɔme nu kpeɖeŋutɔ aɖeke manɔmee?
Mɔ nyuitɔ si le dedie wu, le esi teƒe be míazã kpeɖeŋutɔtikewoe nye be míaɖu nuɖuɖu si naa lãmesẽ si akpe ɖe míaƒe ŋutilã ŋu wòawɔ collagen le dzɔdzɔme nu.
Nuɖuɖu siwo me kolagen sɔ gbɔ ɖo eye wokpena ɖe ewɔwɔ ŋu:
- Ƒumeŋuɖui: Abe alesi wowɔa mɔli si me nunyiame le ene la, wowɔa aha sia to lãwo ƒe ƒuwo, ƒunukpeƒewo, kple kadodoŋusẽwo tsɔtsɔ ƒu gbe ɣeyiɣi didi aɖe me. Collagen sɔ gbɔ ɖe eme. Woate ŋu azã koklolã kple nyilã ƒe ƒuwo na esia.
- Tɔmelã si ƒe ŋutigbalẽ le: Tɔmelã nye collagen dzɔtsoƒe nyui aɖe. Gake ele be nàɖui kple ŋutigbalẽa. Esia le alea elabena kolagen si le tɔmelãwo me ƒe akpa gãtɔ dzrana ɖo ɖe ŋutigbalẽa me. Tsɔ kpe ɖe eŋu la, tɔmelã hã naa omega-3 kple vitamin D.
- Koklozi: Collagen le koklozi, vevietɔ akpa siwo me kadodoŋusẽ geɖe le. Togbɔ be koklozi ƒe afɔwo melɔ̃a koklozi ƒe afɔwo boo le míaƒe dukɔa me o hã la, wonyea collagen dzɔtsoƒe si me nunyiame le.
- Atikutsetsewo kple amagbewo: Le amagbeɖulawo gome la, nuɖuɖu siwo me vitamin C sɔ gbɔ ɖo ɖuɖu ate ŋu ana ŋutilãa nawɔ collagen. De nusiwo le abe amititsetse, guava, tomatos, amagbe damawo, kple broccoli ene wò nuɖuɖu me.
- Aloe Vera: Kpeɖodziwo li be aloe vera sue aɖe ɖuɖu dzia collagen wɔwɔ ɖe ŋutigbalẽa me ɖe edzi.
- Nuɖuɖu bubu siwo me protein sɔ gbɔ ɖo:Nuɖuɖu siwo me amino acid sɔ gbɔ ɖo, abe azi, nyinotsi, kple gbe ene ɖuɖu naa nusiwo hiã na ŋutilãa ƒe collagen wɔwɔ.
Gbedasi si Wotsɔ Yi Aƒeme
- Collagen nye protein si le vevie na míaƒe ŋutigbalẽ, ƒuwo, ƒunukpeƒewo, kple ɖa ƒe lãmesẽ.
- Ne míele tsitsim la, ŋutilãa ƒe dzɔdzɔme collagen wɔwɔ dzi ɖena kpɔtɔna, si ate ŋu ana nuwo abe ŋutigbalẽ navuvu kple ƒunukpeƒeveame ene.
- Kpeɖodziwo li be viɖe aɖewo le collagen-tikewo ŋu na ŋutigbalẽ ƒe lãmesẽ kple ƒunukpeƒeveame.
- Ne èle kpeɖeŋutɔ tiam la, tia atike si dzi nèka ɖo ɣesiaɣi . Ele vevie be nàbia wò ɖɔkta hafi azã kpeɖeŋutɔ ɖesiaɖe.
- Mɔ nyuitɔe nye be nàkpe ɖe ŋutilãa ŋu le dzɔdzɔme nu be wòawɔ collagen to nuɖuɖu si da sɔ si me vitamin C, zinc, akɔbli, kple protein sɔ gbɔ ɖo dzi.
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