I ēnei rā, ina kōrero tātou mō te ataahua me te pupuri i te ataahua o tō tātou kiri, ko tētahi o ngā ingoa e puta ake ana ko te 'korāhe'. Tērā pea kua kite koe i ngā kirīmi me ngā tāpiringa kei roto ko te korāhe, kua rongo rānei koe i tētahi e kōrero ana mōna. Engari he aha rawa te korāhe? He aha tāna mahi ki ō tātou tinana? He mea nui ki a tātou? Me kōrero tātou mōna i tēnei rā, i roto i ngā taipitopito me ngā kōrero māmā noa iho.
Nā, he aha tēnei korarā?
Ki te kī ngāwari, ko te collagen te pūmua tino nui i roto i ō tātou tinana. Whakaarohia, e 30% o te pūmua katoa o roto i ō tātou tinana te collagen. Koinei te poraka hanga matua o ngā kiko honohono pēnei i tō tātou kiri, uaua, wheua, uaua, me ngā hononga. Kei roto hoki i te arai o ō tātou whekau o roto, ngā uaua toto, me ngā whekau.
E mōhio ana pea koe he mea hanga ngā pūmua i ngā waikawa amino. Ko ngā waikawa amino e whai wāhi nui ana ki te hanganga o te collagen ko te proline, te glycine, me te hydroxyproline . Ka honoa ēnei waikawa amino hei hanga i ngā miro pūmua iti, he rite ki te hanganga helix toru. Heoi, kia angitu ai tēnei tukanga hanga collagen, me whiwhi hoki tō tātou tinana i ngā matūkai e tika ana pērā i te huaora C, te konutea, te parahi, me te manganese . Ki te kore ēnei, kāore e taea te hanga tika i te collagen.
He aha te mahi a te collagen ki tō tātou tinana?
Ko te mahi matua a te korarakena he whakarato i te hanganga, te kaha, me te tautoko i te tinana katoa, pērā i te sima e hiahiatia ana hei hanga whare.
Me kōrero tātou mō ētahi o ngā mahi motuhake a te collagen:
- Ko te paparanga o waenganui o tō tātou kiri, te dermis, ka āwhina ki te whakaputa i tētahi momo pūtau e kiia nei ko ngā fibroblast . Ka āwhina ēnei fibroblast ki te whakatipu i ngā pūtau hou.
- He mahi nui anō tā te korarane ki te whakakapi i ngā pūtau kiri mate ki ngā pūtau hou.
- He hipoki tiaki tēnei mō ō tātou whekau o roto.
- Mā te koratene ka hanga te kiri, ka kaha, ka ngāwari hoki . He mea tino nui tēnei kia noho ngāwari tonu te kiri pērā i tōna taitamarikitanga.
- Ka āwhina hoki i te tukanga toto totoka. Ko te tikanga ka āwhina i te aukati i te toto ina pāngia koe e te patunga.
He momo koratene kei reira?
Ae, he maha ngā momo koratene. Tae noa mai ki tēnei wā, kua tautuhia e ngā kaipūtaiao te 28 momo koratene. He rerekē ēnei i te āhua o te hanganga o ō rātou ngota, ngā wāhanga pūtau e piri ana ki a rātou, me te wāhi e whakamahia ai te koratene i roto i ō tātou tinana. Engari kei roto i ēnei muka koratene katoa tētahi o ngā hanganga porowhita toru i kōrerotia e au i mua ake nei.
Kia titiro tātou ki ngā momo matua e rima o te collagen he mea nui:
- Momo I (Momo Tuatahi): Koinei te 90% o te collagen i roto i tō tātou tinana.Whakaarohia te nui! He tino kikī tēnei momo. Ko te nuinga o te wā ka whakamahia hei hanga i te hanganga ki ō tātou kiri, ki ngā wheua, ki ngā uaua, me ngā hononga.
- Momo II: Kei roto i te kiriuhi angiangi tēnei momo. Ka āwhina ki te tautoko i ngā hononga.
- Momo III (Momo Tuatoru): Ka kitea tēnei i roto i ngā uaua, ngā uaua, me ngā whekau o roto.
- Momo Tuawhā (Momo Tuawhā): Ka kitea tēnei momo i ngā paparanga rerekē o tō tātou kiri.
- Momo V (Momo Rima): Kei roto i te kornea o ō tātou kanohi, ētahi paparanga o te kiri, te makawe, me te kiko whenua.
Ka ahatia te collagen i a tātou e pakeke haere ana?
He kōrero pouri tēnei. I a tātou e pakeke haere ana, ka iti ake te hanga o te collagen e ō tātou tinana. Waihoki, ka piki ake te tere o te pakaru o te collagen kei a tātou. Heoi anō, he iti iho te kounga o te collagen e hangaia ana e tātou i a tātou e pakeke haere ana i tō tātou tamarikitanga.
Ka tino heke te hanga collagen i roto i ngā wāhine, inā koa i muri i te menopause. He mea noa ki te katoa te hekenga o te hanga collagen i muri i te 60 tau. Koinei tētahi o ngā take e puta ai ngā kita kiri me te mamae hononga i a tātou e pakeke haere ana.
Ka taea e koe te mōhio mēnā kei te ngaro te collagen i roto i tō tinana?
Kāore e taea te ine i ngā taumata o te collagen mā te whakamahi i te tauira toto. Heoi anō, kei reira ētahi tohu e tohu ana kei te heke haere ō taumata collagen. Ki te kite koe i ēnei, me āwangawanga koe:
- He kiri kōpikopiko, he kiri totoro, he kiri piko rānei.
- He āhua totohu, he poka huri noa i ngā kanohi me ētahi wāhi o te mata.
- Ngā mamae o te uaua, te ngoikore, me te mamae o te uaua.
- Te pūmau o ngā uaua me ngā hononga, te heke o te ngāwari.
- Te mamae o ngā hononga, te osteoarthritis rānei, nā te pakaru o te kiriuhi wheua.
- He uaua ki te neke nā te pakaru o ngā hononga, te pakari rānei, me te mea kei te mau koe i a koe e hikoi ana.
- Ngā raruraru puku e hua mai ana i te angiangi o te arai o te pūnaha nakunaku.
- Ngā raruraru tohanga toto.
Kaua e whakaaro he iti tō collagen nā te mea kotahi, e rua rānei o ēnei tohu kei a koe, engari ki te mau tonu, he mea pai kia rapu tohutohu hauora.
He aha ngā āhuatanga noho ka kino ki te collagen?
Tērā ētahi āhuatanga o ia rā e kore e mōhiotia e tātou ka pakaru te collagen o tō tātou tinana. Mā te karo i ēnei ka whakaiti i te tūponotanga o te pakaru o te collagen. Anei ēnei:
- Momi hikareti: Ka whakaitihia te hanga collagen e te momi hikareti. Ehara i te mea koinā anake, engari ka pakaru hoki te collagen me tētahi atu pūmua nui e kiia nei ko te elastin. Koinei te take ka tere te kita o te kiri, ā, ka roa ake te ora o ngā patunga. Ka whakawhāitihia ngā oko toto e tata ana ki te mata o te kiri e te nikotīni. Ka whakaitihia te nui o te hāora me ngā matūkai e hiahiatia ana e te kiri.
- Te nui rawa o te huka me ngā warowaihā kua parakore: Ka herea te huka ki ngā pūmua i roto i tō tātou tinana,Ka puta ngā hua mutunga glycation matatau (AGEs), he momo ngota kino. Ka pakaru ēnei AGEs i ngā pūmua tata, ka ngoikore, ka maroke, ka pakarukaru hoki te collagen. Ko te tikanga he mea tino nui te kai i ngā kai me ngā inu huka i roto i te rahinga iti.
- Te pānga ki te hihi ultraviolet: Ko te pānga nui ki te hihi o te rā ka whakaiti i te hanga collagen, ā, ka tere ake te pakaru o te collagen. Ko te hihi UV te tino take o ngā kita. Nō reira, karohia te pānga nui o te rā. Whakamahia he hinu ārai rā (SPF 30, neke atu rānei) i ngā wā katoa e haere ana koe ki waho.
He aha ngā mate me ētahi atu take e kino ai te collagen?
Ka taea hoki e ētahi mate te kino i te collagen.
- Ngā mate pūnaha ārai mate: Koinei ngā āhuatanga e whakaeke ai te pūnaha ārai mate o te tinana i ō tātou ake kiko. E mōhiotia ana ka pakaru te collagen i ngā mate hononga pūtau pēnei i te rumatiki rheumatoid, te lupus, te dermatomyositis, me te scleroderma .
- Ngā whakarerekētanga ira: Ka taea hoki e ētahi āhuatanga ira te whakaputa hapa i roto i te hanga collagen. Ko te mate Ehlers-Danlos me te osteogenesis imperfecta ētahi o ēnei āhuatanga.
- Te koroheketanga: E ai ki te kōrero i mua ake nei, ka heke iho ngā taumata o te collagen i a tātou e pakeke haere ana.
He aha ngā mea ka taea te mahi hei whakahaere i ngā tohu o te koroheketanga me te ngaronga o te collagen i roto i te kiri?
Hei āwhina i te whakahaere i ngā pānga o te koroheketanga o te kiri, mauhia he pare rā i ia rā. E mōhio ana tātou inaianei ka kino te collagen ki te pānga o te hihi UV. Kōwhiria he hua he SPF (Sun Protection Factor) 30, neke atu rānei . Mauria he pōtae whānui, he mōhiti kanohi tiaki-UV, me ngā kākahu ringaringa roa, mārama i waho. Hei tiaki atu, whiriwhiria he kākahu he tapanga pare rā ultraviolet. Kaua e whakamahi i ngā moenga tanning.
Me kai hoki i tētahi kai taurite. He mea pai kia kai i ngā huawhenua, i ngā pīni, i ngā witi katoa, i ngā nati, i ngā hua rākau, me te nui o ngā kai moana, mīti, heihei, miraka, me ngā hua manu i roto i te rahinga taurite.
Me pēhea te whakamahinga o te collagen i roto i ngā mahi hauora me te whakapaipai?
Nā te mea ka taea te wawahi, te whakaputa, me te mimiti anō i te collagen e te tinana, he whānuitia ōna whakamahinga i roto i ngā mahi hauora me ngā mahi whakapaipai. Ko te collagen e whakamahia ana mō ngā kaupapa hauora ka riro mai i te tangata, i te kau, i te poaka, i te hipi rānei. Anei ētahi whakamahinga:
- Ngā whakakī kiri:Ka whakamahia ngā werohanga korakena hei whakakī i ngā mea pēnei i ngā poka pāpaku, ngā kita, me ngā rārangi o te kiri.
- Te takai patunga: Ka āwhina te koratene i ngā patunga ki te whakaora mā te kukume mai i ngā pūtau kiri hou ki ngā patunga.
- Te rongoā niho: He ārai te korara hei ārai i te tipu tere o ngā kiko kapia kei uru ki te patunga niho, ā, ka hoatu he wā ki ngā pūtau niho kia tupu anō.
- Ngā mahi hanga toto: Kua whakamahia ngā tārua kiko korākena mai i ngā kaituku hei hanga anō i ngā uaua, hei whakatipu anō i ngā io ā-taha, me te hanga i ngā mahi hanga toto.
Mā te kai i ngā kai he nui te collagen ka piki ake te nui o te collagen i roto i te tinana?
He pātai tēnei e pātaihia ana e te tini tāngata. Ko te pono, kāore e taea e ō tātou tinana te mimiti katoa i te collagen. Ka wahia ngā pūmua collagen e kainga ana e tātou e ō tātou tinana hei waikawa amino. Nō reira, ko te kai i ngā kai whai collagen kāore e whakapiki tika i ngā taumata collagen i roto i te tinana.
Heoi anō, he maha ngā kai e whakarato ana i ngā kai hei tautoko i te hanga collagen. Ka taea te whakauru atu ki roto i tētahi kai hauora. Kei roto i ēnei kai ngā waikawa amino Proline me Glycine i kōrerotia e au i mua ake nei. Waihoki, me whai matūkai pēnei i te Huaora C, te Konutea, me te Parahi mō tēnei tukanga. Anei ētahi kai kei roto ēnei waikawa amino, huaora, me ngā kohuke:
- Huaora C: Ārani, rōpere, pepa pere, pūrokoro, pihi Brussels, rīwai.
- Pūrini: Harore, kāpeti, āparaka, pīnati, witi, ika, mā hua manu, mīti.
- Glycine: Mīti whero, heihei, kiri heihei me te poaka, pīnati, granola.
- Parahi: Ate, kōura, tio, harore shiitake, nati me ngā kākano, huawhenua matomato, tōfu, tiakarete pouri.
- Konutea: Tio, mīti whero, heihei, poaka, pīni, pīni, nati, pūrokoro, huawhenua matomato, witi katoa, hua miraka.
Nō reira, ahakoa kāore e pai te kai tika i te collagen, he mea tino nui te kai i ngā kai whai kiko pēnei i ēnei hei āwhina i te hanga collagen.
He aha ngā Peptides Collagen?
He wahi iti noa iho ngā peptide collagen o te collagen kararehe. E ai ki taku kōrero i mua, kāore te collagen e mimiti katoatia. Me wawahi kia iti ake ngā peptide, kia waikawa amino rānei. Ko ngā tāpiringa collagen ā-waha kei roto i te ahua o ngā pire me ngā paura. I te nuinga o te wā kei roto i ēnei he waikawa amino e rua, e toru rānei. Ka kiia ēnei he peptide collagen, he collagen hydrolyzed rānei.E hokona ana pērā. Ka mimitihia ēnei peptide collagen mā roto i te ara kai.
He aha tā ngā rangahau e kī ana mō te angitu o ngā tāpiringa collagen?
He pātai tēnei nā te tini o te tangata. Ina hoki, kāore i te nui ngā whakamātautau matapōkere whakahaeretia (RCT) o ngā tāpiringa kai – te huarahi pai ki te whakamātautau i te whai huatanga o ngā rongoā – hei whakamātautau i tō rātou whai huatanga. Kua kitea i roto i ngā rangahau torutoru kua mahia he whai hua pea ngā peptide collagen ki te whakapai ake i te makuku me te ngāwari o te kiri. Kua kitea hoki he whai hua ki te whakaiti i te mamae me te whakapai ake i te mahi tahi o ngā hononga i roto i te hunga e pangia ana e te osteoarthritis o te turi.
Heoi anō, he iti noa ngā mea nui hei mōhio māu mō te pūtaiao kei muri i ēnei tāpiringa:
- Kāore te US Food and Drug Administration (FDA) e whakahaere i ngā tāpiringa collagen. Kāore e hiahiatia ana ngā whakamātautau matapō-rua, whakamātautau-placebo-controlled, e hiahiatia ana mō te whakaaetanga rongoā.
- Kāore e hiahiatia ana kia whakamatauhia e ngā kaihanga tāpiringa he haumaru, he whai hua rānei ā rātou hua i mua i te tukunga ki te mākete.
- He maha ngā rangahau mō ngā tāpiringa kai e utua ana e te umanga tāpiringa kai tonu, he hononga pūtea rānei ā ngā kaituhi o te rangahau ki te umanga tāpiringa kai. Ka taea e tēnei te arahi ki te whakaaro pākiki.
- Kāore anō kia mārama mēnā ko ngā tāpiringa collagen te mea e whai hua ana i runga i te tapanga.
Hei whakamutunga, he mea nui kia maumahara ahakoa ka whiwhi koe i ngā peptide collagen mai i te kai, i ngā tāpiringa rānei, kāore e taea e koe te tuku atu ki te wāhi e hiahiatia ana e koe. Ka whakamahia e tō tinana aua peptide mō ngā mea e hiahiatia ana e ia i taua wā - ahakoa hei hanga collagen, hei hanga rānei i tētahi atu pūmua.
Nā, ko ngā mea tino nui hei maumahara mā tātou (Karere hei Tango ki te Kāinga)
Nā, i kōrero nui tātou mō te collagen i tēnei rā, āe?
He pūmua tino nui te korarane e whakarato ana i te hanganga, te kaha, me te tautoko i ō tātou tinana.
Kei te tautohetia tonutia ngā painga o ngā tāpiringa collagen. Ko te pātai, mehemea kei te nui ngā taunakitanga pūtaiao e ai ki ngā pūrongo a ngā pāpāho. Me nui ake ngā rangahau kua whakaputaina hei whakaatu i ngā painga hauora tuturu o ngā tāpiringa collagen.
I tēnei wā, ka taea e koe te āwhina i tō tinana ki te hanga i te collagen mā te kai i tētahi kai hauora, taurite hoki . Kei roto i tētahi kai taurite ngā mea pēnei i te heihei, te mīti kau, te ika, ngā hua miraka, ngā hua manu, ngā pīni, ngā huawhenua matomato, ētahi atu huawhenua, ngā witi katoa, me ngā hua citrus.
Hei whakaiti i te kino o te collagen o tō kiri, kaua e momi hikareti, karohia te momi hikareti tuarua, ā, mauria he hinu ārai rā i ia rā. Mā ēnei mahi ngāwari ka noho taitamariki tonu tō kiri.
`koratini, hauora kiri, koroheketanga, pūmua, mamae hononga, kai, tāpiringa
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