Njengoko ukhula, ngaba nawe uhlangabezana nokulahlekelwa bubutsha, imibimbi, kunye namalungu abuhlungu? La ngamava aqhelekileyo kuninzi lwethu. Enye yezinto eziphambili ezibangela oku kukuncipha kwe-'collagen' yeproteni emizimbeni yethu. Usenokuba ukhe waliva igama elithi collagen rhoqo. Ngoko ke, namhlanje siza kuthetha ngento eyiyo i-collagen, ukuba ibaluleke kangakanani emizimbeni yethu, kunye nento esinokuyenza ukugcina amanqanaba e-collagen alungileyo.
Ngamafutshane, yintoni i-collagen?
Ngamafutshane, i-collagen yeyona protein ininzi emizimbeni yethu. Njengokuba isamente ifuneka ukwakha indlu, i-collagen inceda ukubopha amalungu emizimba yethu kunye nokuwagcina eqinile. Yiyo enika ulusu lwethu ukuthamba kunye nokubonakala lulutsha. I-Collagen ikwabalulekile ekusebenzeni kakuhle kwamalungu.
Khawucinge nje, isithathu kwisithathu seeproteni emzimbeni wethu wonke yi-collagen. Kwaye isithathu kwisine sesikhumba sethu senziwe yi-collagen. Ukongeza, amathambo ethu, izihlunu, imithambo yegazi kunye nemisipha nazo ziqulethe i-collagen. Ngoko ke, ungabona ukuba oku kubaluleke kangakanani emizimbeni yethu.
Yintoni efunekayo emzimbeni wethu ukuze sivelise i-collagen?
Imizimba yethu inokuvelisa i-collagen ngokwendalo. Kodwa ifuna izondlo ezithile ukuze ikwazi ukuyenza loo nto. Umzimba wenza i-collagen ngokuyintloko ngokudibanisa iibhloko zokwakha ezisisiseko zeeproteni ezibizwa ngokuba zii-amino acids. Makhe sijonge izinto ezithile ozifunayo kunye nokutya onokukufumana.
| Isondlo esifunekayo | Ukutya okuqulethe okuninzi |
|---|---|
| I-Proline | Amaqanda amhlophe, ukutya kobisi, ikhaphetshu, amakhowa, i-asparagus. |
| I-Glycine | Ulusu lwehagu, ulusu lwenkukhu, igelatin, kunye nokunye ukutya okutyebileyo kwiproteni. |
| Ivithamini C | Iziqhamo zeCitrus ezifana neeorenji kunye neetangerines, iipepile zentsimbi, iiguava, kunye neenectarines. |
| Izinki | Inyama yenkomo, inyama yebhokhwe, intlanzi eyomileyo, iitshizi, iilentili, iimbotyi, ubisi, itshizi, iintlobo ngeentlobo zeenati kunye nembewu. |
| Ithusi | Iindawo zezilwanyana ezifana nesibindi, umgubo wekoko, iicashew, imbewu yesesame, iilentils. |
Njengoko sikhula, i-collagen emizimbeni yethu iyawohloka kancinci kancinci. Kwaye isantya sokuveliswa kwe-collagen entsha siyehla. Yiyo loo nto izinto ezifana nemibimbi yesikhumba kunye nentlungu yamalungu ziqala ukwenzeka. Ngenxa yesi sizathu, abantu abaninzi baphendukela kwizongezo ezifana nomgubo we-collagen okanye ii-capsules njengesisombululo.
Ngaba izongezo ze-collagen ziluncedo ngokwenene?
Uphando lwezonyango lusaqhubeka, kodwa masithethe ngezinye zeenzuzo ezibonakalayo ngokusekelwe kubungqina bangoku.
- Impilo yolusu kunye nenkangeleko: Uphando lubonise ukuba izongezo ze-collagen zinokuphucula ukufuma kolusu kunye nokuguquguquka kwalo , ingakumbi kubantu abadala. Zinokunceda ekunciphiseni imibimbi.
- Ukuqinisa amathambo: Njengoko sikhula, amathambo aya encipha kwaye kulula ukuwaqina. Ezinye izifundo zibonise ukuba ukuthatha i-collagen yonke imihla kunokunceda ukonyusa uxinano lwamathambo nokulawula ubuthathaka bamathambo.
- Iinwele neenzipho: Abanye abafazi bancipha okanye baphulukana neenwele njengoko bekhula. Olunye uphando lubonise ukuba abafazi abasebenzisa i-collagen yonke imihla babenobuninzi beenwele kunye nobukhulu bazo. Inganceda ukuqinisa iinzipho kunye nokunciphisa ukuqhekeka.
- Ukunciphisa iintlungu zamalungu: Izongezo zeCollagen zinokunika isiqabu kwiintlungu kwaye ziphucule ukusebenza kwamalungu, ingakumbi abo bane-osteoarthritis yamadolo. Nangona kunjalo, kungathatha iinyanga ezi-3-5 zokusetyenziswa imihla ngemihla ukuze ubone iziphumo.
- Impilo yentliziyo: I-Collagen inceda ukugcina imithambo yegazi kunye nemithambo yegazi ikwimeko entle. Xa i-collagen ingekho, le mithambo yegazi iba buthathaka kwaye inokukhokelela kwi-atherosclerosis, enokukhokelela ekuhlaselweni yintliziyo kunye nokubetha.
Khumbula into ebalulekileyo. Xa uthatha isongezelelo se-collagen, inkqubo yethu yokugaya ukutya iyayiphinda ibe yi-amino acids yayo esisiseko. Umzimba emva koko usebenzisa ezo amino acids ukwenza iiproteni ezintsha apho uzifuna khona. Ngoko ke, nokuba ilebhile yesongezelelo ithi "yesikhumba" okanye "yeenwele," asinakulawula ngqo apho umzimba uza kuyiqondisa khona.
Ngaba kukho naziphi na iziphumo ebezingalindelekanga? Zeziphi izinto ekufuneka uziqaphele?
Iziphumo ebezingalindelekanga ezivela kwi-collagen supplements zinqabile kakhulu. Nangona kunjalo, ukuba ukhulelwe okanye uncancisa , kungcono ukungazisebenzisi okwangoku, kuba uphando alukabikho ngokwaneleyo ngalo mba okwangoku.
Kukho enye ingongoma ekufuneka siyiqwalasele apha. ESri Lanka, nakwamanye amazwe amaninzi kwihlabathi liphela, izongezo zokutya azilawulwa ngokungqongqo njengeziyobisi. Oko kukuthi, akukho siqinisekiso se-100% sokuba ziqulathe uhlobo okanye ubungakanani obuchanekileyo be-collagen obuchazwe kwileyibhile.
Kwakhona, kuba zihlala zenziwe ngamalungu ezilwanyana, kukho umngcipheko omncinci wokungcola ngezinto ezifana nezibulali zinambuzane, iibhaktheriya, okanye iintsimbi ezinzima ezinokuqokelelana emathanjeni ezilwanyana. Ngoko ke, ukuba uthenga isongezelelo se-collagen, qiniseka ukuba usithenga kwinkampani okanye uphawu oluthembekileyo nolunegama elihle. Kungcono ukuthetha nogqirha wakho ngaphambi kokuba usebenzise nantoni na.
Indlela yokwandisa i-collagen ngokwendalo ngaphandle kwezongezo?
Eyona ndlela ilungileyo nekhuselekileyo, endaweni yokusebenzisa izongezo, kukwamkela ukutya okunempilo okunceda imizimba yethu ivelise i-collagen ngokwendalo.
Ukutya okutyebileyo kwi-collagen kwaye kunceda ekuvelisweni kwayo:
- Umhluzi Wamathambo: Njengokwenza isuphu enesondlo, esi siselo senziwe ngokubilisa amathambo ezilwanyana, i-cartilage, kunye nezicubu ezidityanisiweyo ixesha elide. Sityebile kwi-collagen. Amathambo enkukhu kunye nenyama yenkomo angasetyenziselwa oku.
- Intlanzi enesikhumba: Intlanzi ngumthombo olungileyo we-collagen. Kodwa kufuneka uyitye kunye nesikhumba. Oku kungenxa yokuba uninzi lwe-collagen ekwintlanzi lugcinwa eluswini. Ukongeza, intlanzi ikwabonelela nge-omega-3 kunye ne-vitamin D.
- Inkukhu: Inkukhu, ingakumbi iindawo ezityebileyo kwizicubu ezidityanisiweyo, ziqulathe i-collagen. Iinyawo zenkukhu, nangona zingathandwa kakhulu kwilizwe lethu, zingumthombo otyebileyo we-collagen.
- Iziqhamo nemifuno: Kwabo batya imifuno kuphela, ukutya ukutya okutyebileyo kwi-vitamin C kunokukhuthaza ukuveliswa kwe-collagen emzimbeni. Faka izinto ezifana neeorenji, i-guava, iitumato, imifuno eluhlaza, kunye ne-broccoli ekutyeni kwakho.
- I-Aloe Vera: Kukho ubungqina bokuba ukutya i-aloe vera encinci kwandisa ukuveliswa kwe-collagen eluswini.
- Ezinye ukutya okutyebileyo kwiproteni:Ukutya ukutya okutyebileyo kwii-amino acids, ezinje ngamaqanda, ukutya kobisi, kunye neembotyi, kubonelela ngezithako ezifunekayo kwinkqubo yokuvelisa i-collagen emzimbeni.
Umyalezo Wokuya Ekhaya
- I-Collagen yiproteni ebalulekileyo kwimpilo yolusu lwethu, amathambo, amalungu kunye neenwele.
- Njengoko sikhula, ukuveliswa kwe-collagen emzimbeni ngokwemvelo kuyehla, nto leyo enokubangela izinto ezifana nokushwabana kolusu kunye nentlungu yamalungu.
- Kukho ubungqina bokuba izongezo ze-collagen zinezibonelelo ezithile kwimpilo yolusu kunye nentlungu yamalungu.
- Xa ukhetha isongezelelo, khetha uphawu oluthembekileyo ngalo lonke ixesha . Kubalulekile ukubonisana nogqirha wakho ngaphambi kokusebenzisa nasiphi na isongezelelo.
- Eyona ndlela ilungileyo kukuncedisa umzimba ukuba uvelise i-collagen ngokwemvelo ngokutya okunesondlo okutyebileyo kwi-vitamin C, i-zinc, i-copper kunye ne-protein.
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