Ushobora kuba warumvise ibya kolajeni, sibyo? Reka tubimenye byinshi!

Muri iki gihe, iyo tuvuga ku bwiza no kugumisha uruhu rwacu rwiza, rimwe mu mazina ahita agaragara ni 'collagen'. Ushobora kuba warabonye amavuta n'inyongera birimo kolagen, cyangwa se wumvise umuntu ayivugaho. Ariko se koko kolagen ni iki? Ikora iki ku mibiri yacu? Ese koko ni ingenzi kuri twe? Reka tubiganireho birambuye kandi byoroshye uyu munsi.

None se, iyi kolajeni ni iki?

Muri make, kolajeni ni poroteyine iboneka cyane mu mibiri yacu. Tekereza gato, kolajeni igize hafi 30% bya poroteyine yose mu mibiri yacu. Ni yo shingiro ry’ingenzi ry’ingingo zihuza umubiri nk’uruhu rwacu, imitsi, amagufwa, imitsi n’imitsi. Iboneka kandi mu gice cy’imbere cy’ingingo zacu, imiyoboro y’amaraso n’amara.

Ushobora kuba uzi ko poroteyine zigizwe na aside amine. Aside amine zigira uruhare runini mu ikorwa rya kolajeni ni proline, glycine, na hydroxyproline . Izi aside amine zihurira hamwe zigakora fibrils nto za poroteyine, zimeze nk'imiterere ya helix eshatu. Ariko, kugira ngo iyi gahunda yo gukora kolajeni igende neza, umubiri wacu nawo ukeneye kubona intungamubiri zikenewe nka vitamine C, zinc, umuringa, na manganese . Iyo bitabayeho, kolajeni ntishobora gukorwa neza.

Kolajeni ikora iki ku mubiri wacu?

Akamaro k'ingenzi ka kolajeni ni ugutanga imiterere, imbaraga, n'inkunga ku mubiri wacu wose, nk'uko sima ikenewe kugira ngo wubake inzu.

Reka tuvuge ku mirimo imwe n'imwe yihariye ya kolajeni:

• Urusobe rwo hagati rw'uruhu rwacu, dermis, rufasha mu gukora ubwoko bw'uturemangingo twitwa fibroblasts . Izi fibroblasts zifasha mu gukura uturemangingo dushya.
• Kolajeni kandi igira uruhare runini mu gusimbuza uturemangingo tw’uruhu rwapfuye uturemangingo dushya.
• Itanga uburyo bwo kurinda ingingo zacu z'imbere.
• Kolajeni iha uruhu imiterere yarwo, imbaraga zarwo, n'uburyo rukomera . Ibi ni ingenzi cyane kugira ngo uruhu rukomeze kuba rworoshye nk'uko rwari rumeze igihe rwari rukiri ruto.
• Binafasha mu kuvura amaraso. Ibi bivuze ko bifasha guhagarika kuva amaraso iyo ugize igikomere.

Ese hari ubwoko bwa kolajeni?

Yego, hari ubwoko bwinshi bwa kolajeni. Kugeza ubu, abahanga mu bya siyansi bamaze kubona ubwoko bugera kuri 28 bwa kolajeni. Ubwo bwoko butandukanye mu buryo molekile zazo ziteranyirizwamo, ibice by’uturemangingo bifatanye nabyo, n’aho kolajeni ikoreshwa mu mibiri yacu. Ariko ubwo bwoko bwose bwa kolajeni bufite nibura imwe muri iyo miterere itatu ya helix navuze mbere.

Reka turebe ubwoko butanu bw'ingenzi bwa kolajeni:

• Ubwoko bwa I (Ubwoko bwa Mbere): Ibi nibyo bigize 90% bya kolajeni mu mubiri wacu.Tekereza gato! Ubwo bwoko bw'imitsi bugizwe n'abantu benshi cyane. Bukoreshwa cyane cyane mu gutanga imiterere ku ruhu rwacu, amagufwa, imitsi n'imitsi.
• Ubwoko bwa kabiri: Ubu bwoko buboneka muri cartilage ikora neza. Bufasha gutanga inkunga ku ngingo.
• Ubwoko bwa gatatu (Ubwoko bwa gatatu): Ibi biboneka mu mitsi, imitsi, n'ingingo z'imbere.
• Ubwoko bwa IV (Ubwoko bwa kane): Ubu bwoko buboneka mu byiciro bitandukanye by'uruhu rwacu.
• Ubwoko bwa V (Ubwoko bwa Gatanu): Ibi biboneka mu mboni y'amaso yacu, mu bice bimwe na bimwe by'uruhu, umusatsi, n'ingirabuzimafatizo.

Ni iki kigenda kuri kolajeni uko tugenda dusaza?

Iyi ni inkuru ibabaje gato. Uko tugenda dusaza, imibiri yacu ikora kolajeni nkeya. Nanone, umuvuduko wa kolajeni dusanzwe dufite ugenda wiyongera. Ikindi kandi, ubwiza bwa kolajeni dukora uko tugenda dusaza nabwo buri hasi ugereranije n’igihe twari tukiri bato.

Umusaruro wa kolajeni ugabanuka cyane ku bagore, cyane cyane nyuma yo gucura. Ni ibisanzwe ko buri wese agira igabanuka ry'umusaruro wa kolajeni nyuma y'imyaka 60. Iyi ni imwe mu mpamvu zituma uruhu rubabara kandi rukagira ububabare mu ngingo uko tugenda dusaza.

Ese ushobora kumenya niba umubiri wawe urimo gutakaza kolajeni?

Urugero rwa Kolajeni ntirushobora gupimwa hakoreshejwe ikizamini cy'amaraso. Ariko, hari ibimenyetso bimwe na bimwe bigaragaza ko urugero rwa Kolajeni yawe ruri kugabanuka. Niba ubibonye, ​​ugomba kugira impungenge gato:

• Uruhu ruhinda, ruremba cyangwa ruremba.
• Isura y'amaso yaguye, ifite ibibyimba hafi y'amaso ndetse no mu bice bimwe na bimwe by'isura.
• Kubabara imitsi, intege nke, no kubabara imitsi.
• Kuziba kw'imitsi n'amagufwa, kugabanuka kw'ubworoherane.
• Ububabare bw'ingingo cyangwa osteoarthritis buterwa no kwangirika kw'agatsi.
• Kugorwa no kugenda bitewe no kwangirika kw'ingingo cyangwa gukomera, kumva umeze nk'aho wafatiwe igihe ugenda.
• Ibibazo byo mu gifu biterwa no kugabanya igice cy'igogora.
• Ibibazo by'imitemberere y'amaraso.

Ntugatekereze ko ufite kolajeni nkeya kubera ko ufite kimwe cyangwa bibiri muri ibi bimenyetso, ariko niba bikomeje, ni byiza gushaka inama kwa muganga.

Ni iyihe ngeso y'ubuzima yangiza kolajeni?

Hari ingeso zimwe na zimwe za buri munsi twangiza kolajeni y'umubiri wacu tutabizi. Kuzirinda bishobora kugabanya ibyago byo kwangirika kwa kolajeni. Dore izo ngeso:

• Kunywa itabi: Kunywa itabi bigabanya umusaruro wa kolajeni. Si ibyo gusa, byangiza kolajeni isanzweho n'indi poroteyine y'ingenzi yitwa elastin. Niyo mpamvu uruhu rutangira kwijima vuba kandi ibikomere bigatinda gukira. Nikotine ituma imiyoboro y'amaraso yegereye uruhu ifungana. Ibi bigabanya ingano ya ogisijeni n'intungamubiri uruhu rukenera.
• Kurya isukari nyinshi na karubohidrati nziza: Isukari ifatanya na poroteyine mu mubiri wacu,Ibikomoka ku misemburo ya glycation iteye imbere (AGEs) bibaho, ubwoko bwa molekile mbi. Izi AGE zangiza poroteyine zegereye, bigatuma kolajeni icika intege, yumye kandi icika intege. Ibi bivuze ko ari ingenzi cyane kurya ibiryo n'ibinyobwa birimo isukari ku rugero ruciriritse.
• Kugaragara ku rumuri rwa ultraviolet: Kugaragara cyane ku rumuri rw'izuba bigabanya ikorwa rya collagen kandi bigatuma collagen ishwanyagurika vuba. Urumuri rwa ultraviolet ni rwo rutera iminkanyari. Kubwibyo, irinde kugaragara cyane ku rumuri rw'izuba. Koresha izuba ririnda izuba (SPF 30 cyangwa irenga) igihe cyose ugiye hanze.

Ni izihe ndwara n'izindi mpamvu zangiza kolajeni?

Hari indwara zimwe na zimwe zishobora kwangiza kolajeni.

• Indwara ziterwa n’ubwirinzi bw’umubiri: Izi ni indwara aho ubudahangarwa bw’umubiri wacu bwibasira ingirangingo zacu bwite. Indwara ziterwa n’ubwirinzi bw’umubiri nka rubagimpande, lupus, dermatomyositis, na scleroderma zizwiho kwangiza kolajeni.
• Impinduka mu miterere y’uturemangingo: Hari indwara zimwe na zimwe zishobora gutera inenge mu ikorwa rya kolajeni. Indwara ya Ehlers-Danlos na osteogenesis imperfecta ni zimwe muri izo ndwara.
• Gusaza: Nkuko byavuzwe mbere, urugero rwa kolajeni rugabanuka mu buryo busanzwe uko tugenda dusaza.

Ni iki cyakorwa kugira ngo hagenzurwe ibimenyetso byo gusaza no kubura kwa kolajeni mu ruhu?

Kugira ngo ufashe mu kugenzura ingaruka zo gusaza k'uruhu, mbara amavuta yo kwisiga izuba buri munsi. Ubu tuzi ko kwisiga urumuri rwa UV byangiza kolajeni. Hitamo ikintu gifite SPF (Sun Protection Factor) ya 30 cyangwa irenga . Ambara ingofero nini, indorerwamo z'izuba zirinda UV, n'imyenda yoroheje kandi miremire iyo uri hanze. Kugira ngo urusheho kwirinda, hitamo imyenda ifite ikimenyetso cy'urumuri rwa UV. Irinde gukoresha ibitanda byo gusiga ibara ry'umutuku.

Nanone, fata indyo yuzuye. Irimo imboga nyinshi, ibinyamisogwe, ibinyampeke byuzuye, imbuto, n'ibiryo byo mu mazi biri ku rugero ruciriritse, inyama, inkoko, amata n'amagi ni igitekerezo cyiza.

Kolajeni ikoreshwa ite mu buvuzi no mu bijyanye n'ubwiza?

Kubera ko kolajeni ishobora kwangirika, igahinduka, kandi umubiri ukongera kuyifata, ifite akamaro kanini mu buvuzi no mu bijyanye n'ubwiza. Kolajeni ikoreshwa mu buvuzi iboneka mu bantu, inka, ingurube, cyangwa intama. Dore zimwe mu ngaruka:

• Ibikoresho byo gusoza uruhu:Inshinge za Collagen zikoreshwa mu kuzuza ibintu nk'imyobo migufi, iminkanyari, n'imirongo mu ruhu.
• Gusiga ibikomere: Kolajeni ifasha ibikomere gukira binyuze mu gukurura uturemangingo dushya tw'uruhu kuri byo.
• Indwara y'amenyo: Kolajeni ikora nk'inzitizi yo gukumira ko ishinya ikura vuba yinjira mu gisebe cy'amenyo, igaha uturemangingo tw'amenyo umwanya wo kongera gukura.
• Insimburangingo z'imitsi: Insimburangingo za collagen zivuye ku baterankunga zakoreshejwe mu kongera kubaka imitsi, kongera gukura kw'imitsi yo mu gice cyo hagati, no gukora insimburangingo z'imitsi y'amaraso.

Ese kurya ibiryo bikungahaye kuri kolajeni byongera urugero rwa kolajeni mu mubiri?

Iki ni ikibazo abantu benshi bibaza. Mu by'ukuri, imibiri yacu idashobora kwinjiza kolajeni yose uko yakabaye. Poroteyine za kolajeni turya zivunjwa n'umubiri wacu mo aside amine. Bityo rero, kurya ibiryo bikungahaye kuri kolajeni ntibyongera ingano ya kolajeni mu mubiri mu buryo butaziguye.

Ariko, hari ibiryo byinshi bitanga ibintu bifasha mu gukora kolajeni. Bishobora gushyirwa mu ndyo nziza. Ibi biribwa birimo aside amine Proline na Glycine navuze mbere. Nanone, iyi gahunda isaba intungamubiri nka Vitamine C, Zinc, na Copper . Dore bimwe mu biribwa birimo aside amine, vitamine, n'imyunyungugu:

• Vitamine C: Amacunga, inkeri, urusenda, broccoli, imimero ya Brussels, ibirayi.
• Proline: Ibihumyo, amashu, asparagus, ubunyobwa, ingano, amafi, umweru w'igi, inyama.
• Glycine: Inyama zitukura, inyama y'inkoko, uruhu rw'inkoko n'ingurube, ubunyobwa, granola.
• Umuringa: Umwijima, umukara, oysters, ibihumyo bya shiitake, imbuto n'imbuto, imboga z'icyatsi, tofu, shokora yijimye.
• Zinc: Oysters, inyama zitukura, inkoko, ingurube, ibinyamisogwe, amashaza, imbuto, broccoli, imboga z’icyatsi, ibinyampeke byuzuye, ibikomoka ku mata.

Nubwo kurya kolajeni mu buryo butaziguye atari byiza, ni ngombwa cyane kurya ibiryo bifite intungamubiri nk'ibi bifasha mu kubaka kolajeni.

Peptide za Collagen ni iki?

Peptide za Kolajeni ni uduce duto twa kolajeni y’inyamaswa. Nkuko nabivuze mbere, kolajeni ntishobora kwinjiramo yose. Igomba kugabanywamo peptide nto cyangwa aside amine. Inyongera za kolajeni zo mu kanwa ziza mu buryo bw’ibinini n’ifu. Akenshi ziba zirimo aside amine ebyiri cyangwa eshatu. Izi zitwa peptide za kolajeni cyangwa kolajeni ya hydrolyzed.Igurishwa nk'uko. Izi peptide za kolajeni zinyuzwa mu nzira yacu y'igifu.

Ubushakashatsi buvuga iki ku bijyanye n'intsinzi y'inyongeramusaruro za kolajeni?

Iki ni ikibazo abantu benshi bibaza. Mu by’ukuri, nta gerageza rihagije rikorwa ku buryo butaziguye (RCTs) ry’inyongeramusaruro - uburyo bwiza bwo gupima ubushobozi bw’imiti - kugira ngo harebwe akamaro kayo. Ubushakashatsi buke bwakozwe bwagaragaje ko peptides za collagen zishobora kugira akamaro gato mu kunoza ubushuhe bw’uruhu no koroshya imikorere yarwo. Byagaragaye kandi ko zifite akamaro gato mu kugabanya ububabare no kunoza imikorere y’ingingo ku bantu barwaye osteoarthritis yo mu ivi.

Ariko, hari ibintu bike by'ingenzi ugomba kumenya ku bijyanye n'ubumenyi bw'izi nyongeramusaruro:

• Ikigo gishinzwe ibiribwa n'imiti muri Amerika (FDA) ntikigenzura inyunganiramirire za kolajeni. Ntizisaba igeragezwa ryakozwe ku buryo butaziguye, rigenzurwa na placebo, kandi rikorwa ku buryo butaziguye rikenewe kugira ngo imiti yemezwe.
• Abakora inyongeramusaruro ntibagomba kugaragaza ko ibicuruzwa byabo bifite umutekano cyangwa bifite akamaro mbere yo kubishyira ku isoko.
• Ubushakashatsi bwinshi ku nyongeramusaruro buterwa inkunga n’inganda zikora inyongeramusaruro ubwazo, cyangwa abanditsi b’ubushakashatsi bafite isano y’imari n’inganda zikora inyongeramusaruro. Ibi bishobora gutera urwikekwe.
• Ntibiramenyekana neza niba koko inyongeramusaruro za kolajeni zigira icyo zitangaza ku kirango.

Hanyuma, ni ngombwa kwibuka ko waba ubona peptide za kolajeni mu biribwa cyangwa mu nyongeramusaruro, udashobora kuziyobora aho ushaka. Umubiri wawe ukoresha izo peptide mu byo ukeneye icyo gihe - byaba ari ugukora kolajeni cyangwa indi poroteyine.

Rero, ibintu by'ingenzi tugomba kwibuka (Ubutumwa bwo kujyana mu rugo)

None se, twaganiriye cyane kuri kolajeni uyu munsi, sibyo?

Kolajeni ni poroteyine y'ingenzi cyane itanga imiterere, imbaraga, n'inkunga ku mibiri yacu.

Haracyari impaka ku byiza by’inyongeramusaruro za kolajeni. Ikibazo ni ukumenya niba hari ibimenyetso bya siyansi byinshi nk’uko bivugwa mu itangazamakuru. Hakenewe ubushakashatsi bwinshi bwasohotse kugira ngo hagaragazwe ibyiza nyabyo by’inyongeramusaruro za kolajeni ku buzima.

Hagati aho, ushobora gufasha umubiri wawe gukora kolajeni mu buryo busanzwe urya indyo yuzuye kandi yuzuye . Indyo yuzuye irimo ibintu nk'inkoko, inyama z'inka, amafi, ibikomoka ku mata, amagi, ibinyamisogwe, imboga z'icyatsi, izindi mboga, ibinyampeke byuzuye, n'imbuto z'indimu.

Kugira ngo ugabanye kwangirika kwa kolajeni ku ruhu rwawe, ntunywe itabi, irinde umwotsi w'itabi, kandi wambare amavuta yo kwisiga izuba buri munsi. Izi ntambwe zoroshye zizagira uruhare runini mu gutuma uruhu rwawe ruhora rusa neza.

"kolajeni, ubuzima bw'uruhu, gusaza, poroteyine, ububabare bw'ingingo, ibiryo, inyongeramusaruro