Mwina mwamvapo za collagen, sichoncho? Tiyeni tidziwe zambiri za izo!

Masiku ano, tikamalankhula za kukongola ndi kusunga khungu lathu lokongola, limodzi mwa mayina omwe amabwera nthawi yomweyo ndi 'collagen'. Mwina mwawonapo mafuta odzola ndi zowonjezera zomwe zili ndi collagen, kapena munamvapo wina akulankhula za izo. Koma kodi collagen ndi chiyani kwenikweni? Kodi imachita chiyani ku matupi athu? Kodi ndi yofunika kwambiri kwa ife? Tiyeni tikambirane za izo mwatsatanetsatane komanso mwachidule lero.

Ndiye, kodi collagen iyi ndi chiyani?

Mwachidule, collagen ndi puloteni yochuluka kwambiri m'thupi lathu. Tangoganizani, collagen imapanga pafupifupi 30% ya puloteni yonse m'thupi lathu. Ndiyo chinthu chachikulu chomwe chimamanga minofu yolumikizana monga khungu lathu, minofu, mafupa, minyewa, ndi mitsempha. Imapezekanso m'kati mwa ziwalo zathu zamkati, mitsempha yamagazi, ndi matumbo.

Mwina mukudziwa kuti mapuloteni amapangidwa ndi ma amino acid. Ma amino acid omwe amathandizira kwambiri pakupanga collagen ndi proline, glycine, ndi hydroxyproline . Ma amino acid awa amaphatikizana kupanga ma protein fibrils ang'onoang'ono, omwe ali ngati kapangidwe ka triple helix. Komabe, kuti njira yopangira collagen iyi ipambane, thupi lathu liyeneranso kulandira michere yofunika monga vitamini C, zinc, copper, ndi manganese . Popanda izi, collagen singapangidwe bwino.

Kodi collagen imagwira ntchito bwanji m'thupi lathu?

Ntchito yaikulu ya Collagen ndikupereka kapangidwe, mphamvu, ndi chithandizo ku thupi lathu lonse, monga momwe simenti imafunikira pomanga nyumba.

Tiyeni tikambirane za ntchito zina zapadera za collagen:

• Chigawo chapakati cha khungu lathu, dermis, chimathandiza kupanga mtundu wa selo lotchedwa fibroblasts . Ma fibroblast amenewa amathandiza kukulitsa maselo atsopano.
• Collagen imagwiranso ntchito yaikulu posintha maselo a khungu lakufa ndi maselo atsopano.
• Zimateteza ziwalo zathu zamkati.
• Kolajeni imapatsa khungu kapangidwe kake, mphamvu, komanso kusinthasintha . Izi ndizofunikira kwambiri kuti khungu likhale lofewa monga momwe linalili likali wamng'ono.
• Zimathandizanso kuti magazi aziundana. Izi zikutanthauza kuti zimathandiza kuti magazi asiye kutuluka mukavulala.

Kodi pali mitundu ya collagen?

Inde, pali mitundu yambiri ya collagen. Pakadali pano, asayansi apeza mitundu pafupifupi 28 ya collagen. Izi zimasiyana malinga ndi momwe mamolekyu awo amasonkhanitsidwira, zigawo za maselo zomwe zimalumikizidwa, komanso komwe collagen imagwiritsidwa ntchito m'thupi lathu. Koma ulusi wonse wa collagen uwu uli ndi chimodzi mwa zinthu zitatu za helix zomwe ndatchula kale.

Tiyeni tsopano tiwone mitundu isanu ikuluikulu ya collagen yomwe ndi yofunika:

• Mtundu Woyamba (Mtundu Woyamba): Ichi ndi chomwe chimapanga 90% ya collagen m'thupi lathu.Tangoganizirani zimenezo! Mtundu uwu ndi wodzaza kwambiri. Umagwiritsidwa ntchito makamaka pokonza khungu lathu, mafupa, minyewa, ndi mitsempha.
• Mtundu Wachiwiri: Mtundu uwu umapezeka mu cartilage yosalala. Umathandiza kupereka chithandizo ku mafupa.
• Mtundu Wachitatu (Mtundu Wachitatu): Izi zitha kuwoneka m'minofu, mitsempha yamagazi, ndi ziwalo zamkati.
• Mtundu Wachinayi (Mtundu Wachinayi): Mtundu uwu umapezeka m'magawo osiyanasiyana a khungu lathu.
• Mtundu V (Mtundu Wachisanu): Izi zimapezeka mu cornea ya maso athu, zigawo zina za khungu, tsitsi, ndi minofu ya placenta.

Kodi chimachitika ndi chiyani ndi collagen pamene tikukalamba?

Nkhani iyi ndi yomvetsa chisoni pang'ono. Pamene tikukalamba, matupi athu amapanga collagen yochepa. Komanso, liwiro lomwe collagen yomwe tili nayo kale imawonongeka limawonjezeka. Kuphatikiza apo, mtundu wa collagen womwe timapanga tikamakalamba nawonso ndi wotsika poyerekeza ndi pamene tinali aang'ono.

Kupanga kwa collagen kumachepa kwambiri mwa akazi, makamaka akasiya kusamba. Ndizachilendo kuti aliyense achepetse kupanga kwa collagen akakwanitsa zaka 60. Ichi ndi chimodzi mwa zifukwa zomwe zimapangitsa kuti khungu lizipweteka komanso kupweteka kwa mafupa kumachitika tikamakalamba.

Kodi mungadziwe ngati thupi lanu likutaya collagen?

Kuchuluka kwa kolajeni sikungathe kuyezedwa ndi magazi. Komabe, pali zizindikiro zina zomwe zimasonyeza kuti kuchuluka kwa kolajeni m'magazi anu kukuchepa. Ngati mukuona izi, muyenera kuda nkhawa pang'ono:

• Khungu lokwinya, lopindika kapena lopindika.
• Kuoneka kozungulira maso ndi mbali zina za nkhope, kodzaza ndi maenje.
• Kupweteka kwa minofu, kufooka, ndi kupweteka kwa minofu.
• Kulimba kwa tendon ndi ligament, kuchepa kwa kusinthasintha.
• Kupweteka kwa mafupa kapena mafupa chifukwa cha kuwonongeka kwa minofu ya mafupa.
• Kuvuta kusuntha chifukwa cha kuwonongeka kwa mafupa kapena kuuma kwa mafupa, kumva ngati walephera kuyenda.
• Mavuto a m'mimba omwe amayamba chifukwa cha kupyapyala kwa chigawo cha m'mimba.
• Mavuto a kayendedwe ka magazi.

Musaganize kuti muli ndi collagen yochepa chifukwa chakuti muli ndi chimodzi kapena ziwiri mwa zizindikirozi, koma ngati zikupitirira, ndi bwino kufunafuna upangiri wa dokotala.

Ndi zizolowezi ziti za moyo zomwe zimawononga collagen?

Pali zizolowezi zina za tsiku ndi tsiku zomwe timawononga collagen m'thupi lathu mosadziwa. Kupewa izi kungathandize kuchepetsa chiopsezo cha kuwonongeka kwa collagen. Izi ndi izi:

• Kusuta: Kusuta kumachepetsa kupanga kolajeni. Sikuti kokha, kumawononganso kolajeni yomwe ilipo ndi puloteni ina yofunika yotchedwa elastin. Ichi ndichifukwa chake khungu limachita makwinya mwachangu ndipo mabala amatenga nthawi yayitali kuti achire. Nikotini imapangitsa kuti mitsempha yamagazi yomwe ili pafupi ndi khungu ichepetse. Izi zimachepetsa kuchuluka kwa mpweya ndi michere yomwe khungu limafunikira.
• Kudya shuga wambiri ndi chakudya chokonzedwa bwino: Shuga imagwirizana ndi mapuloteni m'thupi lathu,Zinthu zomaliza za glycation (AGEs) zimapangidwa, mtundu wa molekyulu yoopsa. AGEs izi zimawononga mapuloteni apafupi, zomwe zimapangitsa kuti collagen ikhale yofooka, youma, komanso yofooka. Izi zikutanthauza kuti ndikofunikira kwambiri kudya zakudya ndi zakumwa zokhala ndi shuga pang'ono.
• Kukhudzana ndi kuwala kwa ultraviolet: Kukhudzana kwambiri ndi kuwala kwa dzuwa kumachepetsa kupanga kwa collagen ndipo kumapangitsa kuti collagen iwonongeke mwachangu. Kuwala kwa UV ndiye chifukwa chachikulu cha makwinya. Chifukwa chake, pewani kukhudzana kwambiri ndi dzuwa. Gwiritsani ntchito mafuta oteteza ku dzuwa (SPF 30 kapena kupitirira apo) nthawi iliyonse mukatuluka panja.

Kodi matenda ndi zifukwa zina ziti zomwe zimawononga collagen?

Matenda ena amathanso kuwononga collagen.

• Matenda a Autoimmune: Izi ndi matenda omwe chitetezo chamthupi lathu chimaukira minofu yathu. Matenda a autoimmune connective minofu monga rheumatoid arthritis, lupus, dermatomyositis, ndi scleroderma amadziwika kuti amawononga collagen.
• Kusintha kwa majini: Matenda ena a majini angayambitsenso zolakwika pakupanga kolajeni. Matenda a Ehlers-Danlos ndi osteogenesis imperfecta ndi matenda otere.
• Ukalamba: Monga tanenera kale, kuchuluka kwa collagen kumachepa mwachibadwa tikamakalamba.

Kodi n’chiyani chingachitike kuti muchepetse zizindikiro za ukalamba ndi kutayika kwa collagen pakhungu?

Kuti muchepetse kukalamba kwa khungu, valani mafuta oteteza khungu tsiku lililonse. Tsopano tikudziwa kuti kukhudzana ndi kuwala kwa UV kumawononga collagen. Sankhani chinthu chokhala ndi SPF (Sun Protection Factor) ya 30 kapena kupitirira apo . Valani chipewa chachikulu, magalasi oteteza UV, ndi zovala zopepuka, zamanja aatali mukakhala panja. Kuti mutetezeke kwambiri, sankhani zovala zokhala ndi chizindikiro cha ultraviolet protection factor. Pewani kugwiritsa ntchito mabedi opaka utoto.

Komanso, idyani zakudya zopatsa thanzi. Zakudya zokhala ndi ndiwo zamasamba zambiri, nyemba, tirigu wonse, mtedza, zipatso, ndi nsomba za m'nyanja, nyama, nkhuku, mkaka, ndi mazira ndi lingaliro labwino.

Kodi collagen imagwiritsidwa ntchito bwanji m'magawo azachipatala ndi zokongoletsa?

Popeza collagen imatha kusweka, kusinthidwa, ndikuyamwanso ndi thupi, imagwiritsidwa ntchito mosiyanasiyana m'magawo azachipatala ndi zokongoletsa. Collagen yomwe imagwiritsidwa ntchito pazachipatala imapezeka kuchokera kwa anthu, ng'ombe, nkhumba, kapena nkhosa. Nazi zina mwa ntchito zake:

• Zodzaza khungu:Jakisoni wa Collagen amagwiritsidwa ntchito kudzaza zinthu monga maenje osaya, makwinya, ndi mizere pakhungu.
• Kupaka mabala: Collagen imathandiza mabala kuchira mwa kukopa maselo atsopano a khungu.
• Matenda a Periodontics: Collagen imagwira ntchito ngati chotchinga kuti minofu ya m'kamwa yomwe ikukula mofulumira isalowe m'bala la dzino, zomwe zimapatsa maselo a dzino nthawi yoti ayambenso kukula.
• Ma prosthetics a Mitsempha: Ma grafts a collagen ochokera kwa opereka chithandizo agwiritsidwa ntchito pomanganso mitsempha yamagazi, kukulitsanso mitsempha ya m'mphepete mwa mitsempha, komanso kupanga ma prosthetics a mitsempha yamagazi.

Kodi kudya zakudya zokhala ndi collagen yambiri kumawonjezera kuchuluka kwa collagen m'thupi?

Funso limene anthu ambiri amafunsa ndi ili. Zoona zake n'zakuti, matupi athu sangathe kuyamwa collagen yonse. Mapuloteni a collagen omwe timadya amagawidwa ndi matupi athu kukhala ma amino acid. Choncho, kudya zakudya zokhala ndi collagen sikuwonjezera mwachindunji kuchuluka kwa collagen m'thupi.

Komabe, pali zakudya zambiri zomwe zimapereka zosakaniza zomwe zimathandiza kupanga collagen. Zitha kuphatikizidwa ngati gawo la zakudya zabwino. Zakudya izi zili ndi amino acid Proline ndi Glycine zomwe ndatchula kale. Komanso, njirayi imafuna michere monga Vitamini C, Zinc, ndi Copper . Nazi zakudya zina zomwe zili ndi amino acid, mavitamini, ndi mchere:

• Vitamini C: Malalanje, sitiroberi, tsabola, broccoli, ziphuphu za Brussels, mbatata.
• Proline: Bowa, kabichi, asparagus, mtedza, tirigu, nsomba, mazira oyera, nyama.
• Glycine: Nyama yofiira, nkhuku, khungu la nkhuku ndi nkhumba, mtedza, granola.
• Mkuwa: Chiwindi, nkhanu, oyster, bowa wa shiitake, mtedza ndi mbewu, ndiwo zamasamba zobiriwira, tofu, chokoleti chakuda.
• Zinc: Oyster, nyama yofiira, nkhuku, nkhumba, nyemba, nandolo, mtedza, broccoli, ndiwo zamasamba zobiriwira, tirigu wonse, ndi zinthu zopangidwa ndi mkaka.

Choncho, ngakhale kuti sikopindulitsa kudya collagen mwachindunji, ndikofunikira kwambiri kudya zakudya zopatsa thanzi ngati izi zomwe zimathandiza kupanga collagen.

Kodi Collagen Peptides ndi chiyani?

Ma peptide a Collagen ndi tinthu tating'onoting'ono ta collagen ya nyama. Monga ndanenera kale, collagen simayamwa yonse. Imafunika kugawidwa m'ma peptide ang'onoang'ono kapena ma amino acid. Zowonjezera za collagen pakamwa zimabwera ngati mapiritsi ndi ufa. Nthawi zambiri zimakhala ndi ma amino acid awiri kapena atatu. Izi zimatchedwa collagen peptides kapena hydrolyzed collagen.Imagulitsidwa choncho. Ma peptide a collagen awa amalowa m'mimba mwathu.

Kodi kafukufuku akunena chiyani za kupambana kwa ma collagen supplements?

Ili ndi funso lomwe anthu ambiri ali nalo. Ndipotu, palibe mayeso okwanira olamulidwa mwachisawawa (RCTs) a zakudya zowonjezera - njira yabwino kwambiri yoyesera kugwira ntchito kwa mankhwala - kuti ayesere kugwira ntchito kwawo. Kafukufuku wochepa omwe achitika apeza kuti ma collagen peptides angakhale othandiza pang'ono pakukweza chinyezi ndi kusinthasintha kwa khungu. Apezekanso kuti ndi othandiza pang'ono pochepetsa ululu ndikukweza magwiridwe antchito a mafupa mwa anthu omwe ali ndi osteoarthritis wa bondo.

Komabe, pali zinthu zingapo zofunika kudziwa zokhudza sayansi yomwe ili kumbuyo kwa zowonjezera izi:

• Bungwe la US Food and Drug Administration (FDA) sililamulira zakudya zowonjezera za collagen. Sizifuna mayeso opangidwa mwachisawawa, olamulidwa ndi placebo, komanso osankhidwa mwachisawawa kuti avomerezedwe ndi mankhwala.
• Opanga zowonjezera safunika kutsimikizira kuti zinthu zawo ndi zotetezeka kapena zogwira ntchito asanaziike pamsika.
• Kafukufuku wambiri wokhudza zowonjezera zakudya amathandizidwa ndi makampani opanga zowonjezera zakudya, kapena olemba kafukufukuyu ali ndi mgwirizano wazachuma ndi makampani opanga zowonjezera zakudya. Izi zingayambitse tsankho.
• Sizikudziwikabe ngati ma collagen supplements amachitadi zomwe amalimbikitsa pa chizindikirocho.

Pomaliza, ndikofunikira kukumbukira kuti kaya mumapeza ma peptide a collagen kuchokera ku chakudya kapena zowonjezera, simungathe kuwatsogolera komwe mukufuna. Thupi lanu limagwiritsa ntchito ma peptide amenewo pa chilichonse chomwe likufunikira panthawiyo - kaya ndikupanga collagen kapena puloteni ina.

Kotero, zinthu zofunika kwambiri zomwe tiyenera kukumbukira (Uthenga Wopita Nawo Kunyumba)

Kotero, lero takambirana zambiri za collagen, sichoncho?

Collagen ndi puloteni yofunika kwambiri yomwe imapereka kapangidwe, mphamvu, komanso chithandizo ku matupi athu.

Pakadali mkangano wokhudza ubwino wa zowonjezera za collagen. Funso ndilakuti kodi pali umboni wa sayansi wochuluka monga momwe ukunenedwera m'manyuzipepala? Kafukufuku wochuluka wofalitsidwa akufunika kuti awonetse ubwino weniweni wa zowonjezera za collagen pa thanzi.

Pakadali pano, nthawi zonse mutha kuthandiza thupi lanu kupanga collagen mwachilengedwe mwa kudya zakudya zopatsa thanzi komanso zopatsa thanzi . Zakudya zopatsa thanzi zimaphatikizapo zinthu monga nkhuku, ng'ombe, nsomba, mkaka, mazira, nyemba, ndiwo zamasamba zobiriwira, ndiwo zamasamba zina, tirigu wonse, ndi zipatso za citrus.

Kuti muchepetse kuwonongeka kwa collagen pakhungu lanu, musasute fodya, pewani utsi wogwiritsidwa ntchito ndi anthu ena, ndipo valani mafuta oteteza khungu lanu tsiku lililonse. Njira zosavuta izi zidzakuthandizani kwambiri kuti khungu lanu lizioneka lachinyamata.

'collagen, thanzi la khungu, ukalamba, mapuloteni, kupweteka kwa mafupa, chakudya, zowonjezera