Ðewohĩ èse kolagen ŋkɔ kpɔ, alo? Mina míadi nu geɖe tso eŋu!

Fifia la, ne míeƒo nu tso atsyɔ̃ɖoɖo kple míaƒe ŋutigbalẽ ƒe dzedzeme ŋu la, ŋkɔ siwo dona enumake kloe dometɔ ɖekae nye ‘collagen’. Ðewohĩ èkpɔ kreme kple kpeɖeŋutɔ siwo me collagen le, alo èse ame aɖe nɔ nu ƒom tso eŋu. Gake nuka tututue nye kolagen? Nukae wòwɔna ɖe míaƒe ŋutilã ŋu? Ðe wòle vevie na mí nyateƒea? Mina míaƒo nu tso eŋu tsitotsito eye míaƒo nu tso eŋu ko egbea.

Eyata nukae nye kolagen sia?

Kpuie ko la, collagen ye nye protein si bɔ ɖe míaƒe ŋutilã me wu. Bu eŋu kpɔ ko, collagen nye protein bliboa ƒe 30% le míaƒe ŋutilã me. Enye nu vevitɔ si tua kadodoŋusẽwo abe míaƒe ŋutigbalẽ, lãmekawo, ƒuwo, lãkusiwo, kple lãkusiwo ene ɖo. Enɔa míaƒe ŋutinu ememetɔwo, ʋukawo, kple dɔgbowo hã me.

Ðewohĩ ènya be amino acidwoe nye proteinwo. Amino acid siwo koŋ kpena ɖe collagen ƒe wɔwɔme ŋue nye proline, glycine, kple hydroxyproline . Amino acid siawo ƒoa ƒu wɔa protein fibril suesuesuewo, siwo le abe helix etɔ̃ ƒe wɔwɔme ene. Gake hafi kolagen wɔwɔ ƒe ɖoɖo sia nakpɔ dzidzedze la, ele be míaƒe ŋutilã naxɔ nunyiame siwo hiã abe vitamin C, zinc, akɔbli, kple manganese ene hã . Esiawo manɔmee la, womate ŋu awɔ kolagen nyuie o.

Nukae kolagen wɔna ɖe míaƒe ŋutilã ŋu?

Dɔ vevitɔ si collagen wɔnae nye be wòana míaƒe ŋutilã bliboa ƒe wɔwɔme, ŋusẽ, kple kpekpeɖeŋu, abe alesi siminti hiã be woatsɔ atu xɔ ene.

Mina míaƒo nu tso dɔ tɔxɛ aɖewo siwo collagen wɔna ŋu:

• Míaƒe ŋutigbalẽ ƒe titina, si nye ŋutigbalẽa, kpena ɖe mía ŋu míewɔa lãmenugbagbevi ƒomevi aɖe si woyɔna be fibroblasts . Fibroblast siawo kpena ɖe ame ŋu be lãmenugbagbevi yeyewo tsina.
• Collagen hã wɔa akpa vevi aɖe le lãmenugbagbevi yeyewo ɖɔliɖɔli ɖe ŋutigbalẽmenugbagbevi kukuwo teƒe me.
• Enaa míaƒe ŋutinuwo takpɔnu.
• Collagen naa ŋutigbalẽa ƒe wɔwɔme, ŋusẽ, kple eƒe teteɖeanyi . Esia le vevie ŋutɔ be ŋutigbalẽa nanɔ bɔbɔe abe alesi wònɔ esime wònye ɖevi ene.
• Ekpena ɖe ʋu ƒe sisi ƒe ɖoɖoa hã ŋu. Esia fia be ekpena ɖe ŋuwò be ʋu nadzudzɔ ne èxɔ abi.

Ðe kolagen ƒomevi aɖewo lia?

Ẽ, kolagen ƒomevi geɖe li. Vaseɖe fifia la, dzɔdzɔmeŋutinunyalawo de dzesi kolagen ƒomevi siwo ade 28. Esiawo to vovo tso wo nɔewo gbɔ le alesi woƒe moleculewo ƒoa ƒui, lãmenugbagbeviwo ƒe akpa siwo ŋu woléna ɖo, kple afisi wozãa kolagen le le míaƒe ŋutilã me ta. Gake helix etɔ̃ mawo siwo ŋu meƒo nu tsoe va yi la dometɔ ɖeka ya teti le kolagen-ka siawo katã ŋu.

Azɔ mina míalé ŋku ɖe kolagen ƒomevi vevi atɔ̃ siwo le vevie ŋu:

• Ƒomevi I (Ƒomevi Gbãtɔ): Esiae nye collagen si le míaƒe ŋutilã me ƒe 90%.Bu eŋu kpɔ, nenema gbegbe! Esia ƒomevi yɔ fũu ŋutɔ. Wozãnɛ koŋ tsɔ naa míaƒe ŋutigbalẽ, ƒuwo, lãkusiwo, kple lãkusiwo ƒe wɔwɔme nɔa anyi.
• Ƒomevi II: Wokpɔa ƒomevi sia le ƒunukpeƒetetedɔ si te ŋu trɔna me. Ekpena ɖe ame ŋu be wòana kpekpeɖeŋu ƒunukpeƒewo.
• Ƒomevi III (Ƒomevi Etɔ̃lia): Woate ŋu akpɔ esia le lãmekawo, ʋukawo, kple ŋutinu ememetɔwo me.
• Ƒomevi IV (Ƒomevi Ene): Wokpɔa ƒomevi sia le míaƒe ŋutigbalẽ ƒe akpa vovovowo.
• Ƒomevi V (Ƒomevi Atɔ̃): Esia le míaƒe ŋku ƒe ŋkume, ŋutigbalẽ, taɖa, kple vidzidɔ ƒe lãkusi aɖewo me.

Nukae dzɔna ɖe kolagen dzi ne míele tsitsim?

Esia nye ŋutinya wɔnublanui aɖe vie. Ne míele tsitsim la, míaƒe ŋutilã mewɔa collagen fũ o. Azɔ hã, alesi kolagen si le mía si xoxo la gblẽnae la dzina ɖe edzi. Gawu la, collagen si míewɔna ne míele tsitsim hã ƒe nyonyome bɔbɔ wu esime míenye ɖevi.

Collagen wɔwɔ dzi ɖena kpɔtɔna ŋutɔ le nyɔnuwo me, vevietɔ le dzinukpɔkpɔ megbe. Esɔ be amesiame nakpɔe be collagen ƒe wɔwɔme dzi ɖena kpɔtɔna le ƒe 60 xɔxɔ vɔ megbe. Esia nye susu siwo ta ŋutigbalẽ ƒe ʋuʋu kple ƒunukpeƒeveame dzɔna ne míele tsitsim la dometɔ ɖeka.

Àte ŋu anya ne collagen le vɔvɔm le wò ŋutilã mea?

Womate ŋu atsɔ ʋu adzidze kolagen ƒe agbɔsɔsɔ o. Gake dzesi aɖewo li siwo fia be wò kolagen ƒe agbɔsɔsɔ dzi le ɖeɖem kpɔtɔ. Ne èkpɔ esiawo la, ele be nàtsi dzi vie:

• Ŋutilã si le ʋuʋum, si le ʋuʋum alo le ʋuʋum.
• Dzedzeme si nyrɔ, si me do le ƒo xlã ŋkuwo kple mo ƒe akpa aɖewo.
• Lãmetsiwo ƒe ʋuʋu, gbɔdzɔgbɔdzɔ, kple lãmekawo ƒe vevesese.
• Tendon kple ligament ƒe tete, asitɔtrɔ le nɔnɔmewo ŋu dzi ɖe kpɔtɔ.
• Ƒunukpeƒeveame alo ƒunukpeƒetetedɔ si ƒunukpeƒetetedɔ hena vɛ.
• Ʋuʋu sesẽ le ƒunukpeƒewo ƒe gbegblẽ alo eƒe sesẽ ta, sese le ɖokuiwò me be yeku ɖe eŋu ne èle zɔzɔm.
• Dɔgbo ƒe kuxi siwo tsoa nuɖuɖumeŋusẽ ƒe lãkusi ƒe tsɛ gbɔ.
• Ʋu ƒe sisi ƒe kuxiwo.

Mègasusu be collagen mesɔ gbɔ ɖe ye me le esi dzesi siawo dometɔ ɖeka alo eve le ye ŋu ta ko o, gake ne woyi edzi la, anyo be nàdi atikewɔlawo ƒe aɖaŋuɖoɖo.

Agbenɔnɔ kawoe gblẽa nu le kolagen ŋu?

Gbesiagbe numame aɖewo li siwo míewɔna le manyamanya me siwo ate ŋu agblẽ nu le míaƒe ŋutilã ƒe kolagen ŋu. Ƒo asa na nusiawo ate ŋu akpe ɖe ŋuwò nàɖe afɔku si le collagen ƒe gbegblẽ me dzi akpɔtɔ. Nusiwo wonye enye si:

• Sigaretnono: Sigaretnono ɖea collagen ƒe wɔwɔ dzi kpɔtɔna. Menye ema ɖeɖeko o, egblẽa nu le kolagen si li xoxo kple protein vevi bubu si woyɔna be elastin hã ŋu. Esia tae ŋutigbalẽa vuvuna kabakaba eye abiwo xɔa ɣeyiɣi didi hafi wohayana ɖo. Nicotine nana ʋuka siwo te ɖe ŋutigbalẽa ŋu la xaxa. Esia ɖea oxygen kple nunyiame siwo ŋutigbalẽa hiã la dzi kpɔtɔna.
• Sukli kple carbohydrates siwo ŋu wokɔ ɖuɖu fũ akpa: Sukli blana ɖe protein siwo le míaƒe ŋutilã me ŋu, .Wowɔa glycation end products deŋgɔwo (AGEs), si nye molecule si gblẽa nu le ame ŋu ƒomevi aɖe. AGE siawo gblẽa nu le protein siwo te ɖe wo ŋu ŋu, si wɔnɛ be collagen gbɔdzɔna, ƒuna, eye wògbãna. Esia fia be ele vevie ŋutɔ be woaɖu nuɖuɖu kple nunono siwo me sukli le le agbɔsɔsɔ si sɔ me.
• Ultraviolet keklẽ ƒe dodo: Ɣe ƒe keklẽ fũ akpa ɖea collagen ƒe wɔwɔ dzi kpɔtɔna eye wònana collagen gblẽna kabakaba. UV-kekeli koŋue hea flitete vɛ. Eyata ƒo asa na ŋdɔkutsu dzatsɛ. Zã ɣe ƒe keklẽŋusẽtike (SPF 30 alo esi wu nenema) ɣesiaɣi si nèdo go.

Nukawoe nye dɔlélewo kple nu bubu siwo gblẽa nu le kolagen ŋu?

Dɔléle aɖewo hã ate ŋu agblẽ nu le kolagen ŋu.

• Dɔlélenutsiŋutete ƒe dɔlélewo: Esiawo nye nɔnɔme siwo me míaƒe ŋutilã ƒe dɔlélenutsiŋutete dzea mía ŋutɔwo ƒe lãmekawo dzi le. Wonya be dɔléle siwo tsoa dɔlélenutsiŋutete gbɔ abe ƒunukpeƒetetedɔ, lupus, dermatomyositis, kple scleroderma ene gblẽa nu le collagen ŋu.
• Domenyiŋusẽfianu ƒe tɔtrɔ: Domenyiŋusẽfianu aɖewo hã ate ŋu ahe gbɔdzɔgbɔdzɔwo vɛ le collagen wɔwɔ me. Ehlers-Danlos ƒe dɔléle kple ƒu ƒe dzɔdzɔ ƒe blibomademade nye nɔnɔme mawo tɔgbe.
• Tsitsi: Abe alesi míegblɔe va yi ene la, collagen ƒe agbɔsɔsɔ dzi ɖena kpɔtɔna le dzɔdzɔme nu ne míele tsitsim.

Nukae woate ŋu awɔ atsɔ aɖu tsitsi ƒe dzesiwo kple collagen ƒe bu le ŋutigbalẽa me dzi?

Be nàkpe ɖe ŋuwò nàɖu ŋutigbalẽ ƒe tsitsi ƒe ŋusẽkpɔɖeamedzi dzi la, do ɣe ƒe keklẽŋusẽtike gbesiagbe. Míenya azɔ be UV keklẽ gblẽa nu le kolagen ŋu. Tia atike si ƒe SPF (Sun Protection Factor) nye 30 alo esi wu nenema . Do kposɔ si ƒe abɔwo keke, ɣe ƒe ŋkumewu si kpɔa UV ta, kple awu siwo me kɔ, siwo ƒe abɔwo didi ne èle gota. Ne èdi takpɔkpɔ geɖe wu la, tia awu siwo dzi woŋlɔ ametakpɔnu si ƒe amadede nye ultraviolet ɖo. Ƒo asa na abati siwo dzi woɖea lãgbalẽ le zazã.

Azɔ hã, ɖu nuɖuɖu si da sɔ. Ðeka si me amagbewo, mɔli, nuku blibowo, nukuwo, atikutsetsewo, kple ƒumelã, lã, koklolã, nyinotsi, kple azi agbɔsɔsɔme si sɔ le la sɔ nyuie .

Aleke wozãa kolagen le atikewɔwɔ kple atsyɔ̃ɖoɖo ƒe dɔwɔƒewo?

Esi wònye be ŋutilãa ate ŋu agbã kolagen, atrɔe, eye wòagaxɔe ake ta la, wozãnɛ le mɔ vovovowo nu le atikewɔwɔ kple atsyɔ̃ɖoɖo me. Amegbetɔwo, nyiwo, ha, alo alẽwo mee wokpɔa kolagen si wozãna tsɔ wɔa atikee. Zãzã aɖewoe nye esi:

• Nusiwo wotsɔ yɔa ŋutigbalẽ me:Wozãa kolagen-tikewo tsɔ yɔa nuwo abe do siwo me goglo o, fli siwo le ŋutigbalẽa me, kple fli siwo le ŋutigbalẽa me ene me.
• Abitutu: Collagen kpena ɖe abi ŋu be woahaya to ŋutigbalẽmenugbagbevi yeyewo hehe va wo gbɔ me.
• Aɖuɖɔɖɔɖɔ: Collagen wɔa dɔ abe mɔxenu ene be wòaxe mɔ na aɖuɖɔtoe siwo le tsitsim kabakaba be woagage ɖe aɖu ƒe abi me o, si naa ɣeyiɣi aɖuɖɔtoeawo be woagatsi ake.
• Ʋuka siwo wotsɔ wɔa ʋukawoe: Wozã kolagen-lãmenugbagbevi siwo wodo tso nunalawo gbɔ tsɔ gbugbɔ ʋukawo tu, wogbugbɔ lãmeka siwo le gota la tsi, eye wowɔ ʋuka siwo wotsɔ wɔa ʋukawoe.

Ðe nuɖuɖu siwo me collagen sɔ gbɔ ɖo ɖuɖu nana collagen ƒe agbɔsɔsɔ le ŋutilãa mea?

Nya sia nye nya si ame geɖe biana. Nyateƒeae nye be míaƒe ŋutilã mate ŋu axɔ kolagen bliboa o. Míaƒe ŋutilã mãa kolagen protein siwo míeɖuna la me wòzua amino acid. Eyata nuɖuɖu siwo me collagen sɔ gbɔ ɖo ɖuɖu menaa collagen ƒe agbɔsɔsɔ le ŋutilãa me dzina ɖe edzi tẽ o.

Gake nuɖuɖu geɖe li siwo naa nusiwo doa alɔ collagen wɔwɔ. Woate ŋu ade wo eme abe nuɖuɖu si naa lãmesẽ ƒe akpa aɖe ene. Amino acid siwo nye Proline kple Glycine siwo megblɔ va yi la le nuɖuɖu siawo me. Azɔ hã, dɔwɔwɔ sia bia nunyiamewo abe Vitamin C, Zinc, kple Copper . Nuɖuɖu siwo me amino acid, vitamin, kple mineral siawo le dometɔ aɖewoe nye esi:

• Vitamin C: Akɔɖu, strawberry, atadi, broccoli, Brussels sprouts, mɔli.
• Proline: Mushroom, cabbage, asparagus, atikutsetse, lu, tɔmelã, azi tutu, lã.
• Glycine: Lã dzĩ, koklozi, koklolã kple haƒoƒo ƒe lãgbalẽ, atikutsetse, granola.
• Akɔbli: Aklã, lãgbalẽgolo, ƒumelã, shiitake lãmi, nuku kple nuku, amagbe damawo, tofu, tsokolet vivi.
• Zinc: Oysters, lã dzĩ, koklolã, haƒoƒo, mɔli, peas, nukuwo, broccoli, amagbe damawo, nuku blibowo, nyinotsibabla.

Eyata togbɔ be meɖea vi be woaɖu collagen tẽ o hã la, ele vevie ŋutɔ be woaɖu nuɖuɖu siwo me nunyiame le abe esiawo ene siwo kpena ɖe ame ŋu be woawɔ collagen.

Nukae nye Collagen Peptides?

Collagen peptides nye lãwo ƒe collagen kakɛ suewo. Abe alesi megblɔe va yi ene la, mexɔa kolagen bliboe o. Ele be woamae ɖe peptide alo amino acid suewo me. Collagen kpeɖeŋutɔ siwo woano la nyea atikekuiwo kple atikekuiwo. Zi geɖe la, amino acid eve alo etɔ̃ nɔa wo me. Woyɔa esiawo be collagen peptides alo hydrolyzed collagen.Wodzranɛ nenema. Woxɔa collagen peptide siawo to míaƒe dɔgbo ƒe dɔwɔwɔ me.

Nukae numekukuwo gblɔ tso alesi kolagen-tikewo kpɔa dzidzedzee ŋu?

Esia nye nyabiase si le ame geɖe si. Le nyateƒe me la, dodokpɔ siwo wowɔ le ɖoɖo nu (RCT) mesɔ gbɔ le nuɖuɖu kpeɖeŋutɔ – mɔ nyuitɔ si dzi woato ado atikewo ƒe dɔwɔwɔ kpɔ – be woatsɔ ado woƒe dɔwɔwɔ kpɔ o. Numekuku ʋɛ siwo wowɔ ɖee fia be collagen peptides ate ŋu awɔ dɔ vie le ŋutigbalẽ ƒe tsidzadza kple eƒe ƒoƒo ɖe edzi me. Wokpɔe hã be wowɔa dɔ vie le vevesese dzi ɖeɖe kpɔtɔ kple ƒunukpeƒewo ƒe dɔwɔwɔ nyuie wu me le amesiwo ŋu klo ƒe ƒunukpeƒetetedɔ le me.

Gake nu vevi ʋɛ aɖewo li siwo wòle be nànya tso dzɔdzɔmeŋutinunya si le megbe na kpeɖeŋutɔ siawo ŋu:

• United States ƒe Nuɖuɖu Kple Atike Ŋuti Dɔwɔƒe (FDA) mewɔa ɖoɖo ɖe collagen kpeɖeŋutɔ zazã ŋu o. Womehiã dodokpɔ siwo wowɔ le vome, siwo me wozãa atike eve le, siwo me wozãa atike si me womezãa atike o le, siwo wowɔ le vome, siwo hiã hafi woada asi ɖe atikeawo dzi o.
• Mehiã be kpeɖeŋutɔ siwo wɔa atikewo naɖo kpe edzi be yewoƒe atikewo le dedie alo wɔa dɔ hafi atsɔ wo ade asi me o.
• Nusɔsrɔ̃ geɖe siwo wowɔna tso kpeɖeŋutɔtikewo ŋu la nyea ga tso kpeɖeŋutɔdɔwɔƒea ŋutɔ gbɔ, alo ganyawo ŋuti kadodo le numekukua ŋlɔlawo kple kpeɖeŋutɔtikewɔƒea dome. Esia ate ŋu ahe ameŋkumenuwɔwɔ vɛ.
• Womenya haɖe nenye be kolagen-tikewo wɔa nusi wodo ɖe ŋgɔ le dzesidenua dzi ŋutɔŋutɔ o.

Mlɔeba la, ele vevie be nàɖo ŋku edzi be eɖanye be èxɔ collagen peptides tso nuɖuɖu alo kpeɖeŋutɔ me o, màte ŋu akplɔ wo ayi afisi nèdi o. Wò ŋutilã zãa peptide mawo na nusianu si wòhiã ɣemaɣi – eɖanye ema be wòawɔ collagen alo protein bubu o.

Eyata, nu vevitɔ kekeake siwo dzi wòle be míaɖo ŋkui (Take-Home Message) .

Eyata, míeƒo nu geɖe tso kolagen ŋu egbea, alo?

Collagen nye protein vevi aɖe ŋutɔ si naa míaƒe ŋutilã ƒe wɔwɔme, ŋusẽ, kple kpekpeɖeŋu.

Wogale nya hem le viɖe siwo le collagen kpeɖeŋutɔ siwo wotsɔ kpena ɖe ame ŋu ŋu. Biabia lae nye be ɖe dzɔdzɔmeŋutinunya me kpeɖodzi geɖe li abe alesi wole nyatakaka nam le nyadzɔdzɔgblɔmɔnuwo me ene. Numekuku geɖe siwo wota hiã be woatsɔ aɖe viɖe vavãtɔ si le collagen-tikewo ŋu na lãmesẽ la afia.

Le ɣeyiɣi sia me la, àte ŋu akpe ɖe wò ŋutilã ŋu ɣesiaɣi be wòawɔ collagen le dzɔdzɔme nu to nuɖuɖu si naa lãmesẽ, si da sɔ ɖuɖu me . Nuɖuɖu si da sɔ lɔ nusiwo le abe koklolã, nyilã, tɔmelã, nyinotsi, azi, mɔli, amagbe damawo, amagbe bubuwo, nuku blibowo, kple citrus-kutsetsewo ɖe eme.

Be nàɖe wò ŋutigbalẽ ƒe kolagen ƒe nugbegblẽ dzi akpɔtɔ la, mègano atama o, ƒo asa na atamanono, eye nàdo ɣe ƒe keklẽŋusẽtike gbesiagbe. Afɔɖeɖe bɔbɔe siawo akpe ɖe ŋuwò ŋutɔ be wò ŋutigbalẽ nadze ɖekakpui.

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