Njengoba ukhula, ingabe nawe uhlangabezana nokulahlekelwa ubusha, imibimbi, kanye namalunga abuhlungu? Lokhu kuyinto evamile kwabaningi bethu. Esinye sezici eziyinhloko ezibangela lokhu ukwehla kwe-'collagen' yamaprotheni emzimbeni wethu. Kungenzeka ukuthi uke wezwa igama elithi collagen kaningi. Ngakho-ke, namuhla sizoxoxa ngokuthi i-collagen iyini ngempela, ukuthi ibaluleke kangakanani emzimbeni wethu, nokuthi yini esingayenza ukuze silondoloze amazinga amahle e-collagen.
Kalula nje, iyini i-collagen?
Kalula nje, i-collagen iyiprotheni eningi kakhulu emizimbeni yethu. Njengoba nje kudingeka usimende ukwakha indlu, i-collagen isiza ukubopha izingxenye zemizimba yethu ndawonye futhi izigcine ziqinile. Yilokho okunikeza isikhumba sethu ukuguquguquka kwaso kanye nokubukeka kwaso kwentsha. I-Collagen nayo ibalulekile ekusebenzeni kahle kwamalunga.
Cabanga nje, ingxenye yesithathu yamaprotheni emzimbeni wethu wonke yi-collagen. Futhi izingxenye ezintathu kwezine zesikhumba sethu zakhiwe yi-collagen. Ngaphezu kwalokho, amathambo ethu, imisipha, imithambo yegazi, kanye nemisipha nakho kuqukethe i-collagen. Ngakho-ke, ungabona ukuthi lokhu kubaluleke kangakanani emizimbeni yethu.
Yini edingwa yimizimba yethu ukuze ikhiqize i-collagen?
Imizimba yethu ingakhiqiza i-collagen ngokwemvelo. Kodwa idinga izakhamzimba ezithile ukuze ikwazi ukwenza kanjalo. Umzimba wenza i-collagen ngokuyinhloko ngokuhlanganisa izakhi eziyisisekelo zamaprotheni abizwa ngokuthi ama-amino acid. Ake sibheke izinto ezithile ozidingayo kanye nokudla ongakuthola.
| Izakhamzimba ezidingekayo | Ukudla okuqukethe okuningi |
|---|---|
| I-Proline | Amaqanda amhlophe, ukudla kobisi, iklabishi, amakhowe, i-asparagus. |
| I-Glycine | Isikhumba sengulube, isikhumba senkukhu, i-gelatin, nokunye ukudla okucebile ngamaprotheni. |
| I-Vitamin C | Izithelo ze-citrus ezifana namawolintshi nama-tangerine, upelepele, ama-guava, nama-nectarine. |
| I-Zinc | Inyama yenkomo, inyama yembuzi, igobolondo, ubhontshisi, ama-chickpeas, ama-lentile, ubhontshisi, ubisi, ushizi, amantongomane ahlukahlukene kanye nembewu. |
| Ithusi | Izingxenye zezilwane ezifana nesibindi, impuphu ye-cocoa, ama-cashew, imbewu yesesame, ama-lentile. |
Njengoba siguga, i-collagen emizimbeni yethu iyawohloka kancane kancane. Futhi izinga lokukhiqizwa kwe-collagen entsha liyehla. Yingakho izinto ezifana nemibimbi yesikhumba nobuhlungu bamalunga ziqala ukwenzeka. Ngenxa yalesi sizathu, abantu abaningi baphendukela ezithasiseleni ezifana ne-collagen powder noma ama-capsule njengesixazululo.
Ingabe izithasiselo ze-collagen ziyasiza ngempela?
Ucwaningo lwezokwelapha lusaqhubeka, kodwa ake sixoxe ngezinye zezinzuzo ezivela ngokusekelwe ebufakazini bamanje.
- Impilo yesikhumba kanye nokubukeka: Ucwaningo lukhombisile ukuthi izithasiselo ze-collagen zingathuthukisa umswakama kanye nokunwebeka kwesikhumba , ikakhulukazi kubantu asebekhulile. Zingasiza futhi ekunciphiseni imibimbi.
- Ukuqinisa amathambo: Njengoba sikhula, amathambo aya ngokuya eba mancane futhi aphuke kalula. Ezinye izifundo zikhombisile ukuthi ukuthatha i-collagen nsuku zonke kungasiza ekwandiseni ukuqina kwamathambo futhi kulawule ubuthakathaka bamathambo.
- Izinwele nezinzipho: Abanye besifazane babhekana nokuncipha noma ukulahleka kwezinwele njengoba bekhula. Ucwaningo olulodwa lubonise ukuthi abesifazane abathatha i-collagen nsuku zonke babenezinwele ezinde kanye nobukhulu bazo. Kungasiza futhi ekuqiniseni izinzipho futhi kunciphise ukuphuka kwazo.
- Ubuhlungu bamalunga obuncishisiwe: Izithako ze-collagen zinganikeza ukukhululeka ebuhlungwini futhi zithuthukise ukusebenza kwamalunga, ikakhulukazi kulabo abane-osteoarthritis yamadolo. Kodwa-ke, kungathatha izinyanga ezi-3-5 zokusetshenziswa nsuku zonke ukuze ubone imiphumela.
- Impilo yenhliziyo: I-Collagen isiza ukugcina imithambo yegazi nemithambo yegazi yethu isesimweni esihle. Uma i-collagen ingekho, le mithambo yegazi iba buthakathaka futhi ingaholela ekushayweni yi-atherosclerosis, okungaholela ekuhlaselweni yinhliziyo kanye nokushaya kwenhliziyo.
Khumbula into ebalulekile. Uma uthatha isithasiselo se-collagen, uhlelo lwethu lokugaya ukudla luyiphinda lube ama-amino acid alo ayisisekelo. Umzimba ube ususebenzisa lawo ma-amino acid ukwenza amaprotheni amasha lapho uwadinga khona. Ngakho-ke, noma ngabe ilebula lesithasiselo lithi "ngesikhumba" noma "ngezinwele," asikwazi ukulawula ngqo ukuthi umzimba uzosiqondisa kuphi.
Ingabe ikhona imiphumela emibi? Yiziphi izinto okufanele uziqaphele?
Imiphumela emibi evela ezithasiselo ze-collagen ayivamile kakhulu. Kodwa-ke, uma ukhulelwe noma uncelisa , kungcono ukugwema ukuzisebenzisa okwamanje, njengoba kungekho ucwaningo olwanele ngale ndaba okwamanje.
Kukhona elinye iphuzu okudingeka silinake lapha. ESri Lanka, nakwamanye amazwe amaningi emhlabeni jikelele, izithasiselo zokudla azilawulwa ngokuqinile njengemithi. Okusho ukuthi, akukho siqinisekiso esingu-100% sokuthi ziqukethe uhlobo noma inani eliqondile le-collagen elibhalwe kulebula.
Futhi, ngoba zivame ukwenziwa ngezingxenye zezilwane, kunengozi encane yokungcoliswa yizinto ezifana nezibulala-zinambuzane, amabhaktheriya, noma izinsimbi ezisindayo ezinganqwabelana emathanjeni ezilwane. Ngakho-ke, uma uthenga isithasiselo se-collagen, qiniseka njalo ukuthi usithenga enkampanini noma kumkhiqizo othembekile nohloniphekile. Kungcono ukukhuluma nodokotela wakho ngaphambi kokusebenzisa noma yini.
Ungayandisa kanjani i-collagen ngokwemvelo ngaphandle kwezithasiselo?
Indlela engcono kakhulu nephephile, kunokuba usebenzise izithasiselo, ukudla ukudla okunempilo okusiza imizimba yethu ukuthi ikhiqize i-collagen ngokwemvelo.
Ukudla okucebile nge-collagen futhi okusiza ekukhiqizweni kwayo:
- Umhluzi Wamathambo: Njengokwenza isobho elinomsoco, lesi siphuzo senziwa ngokubilisa amathambo ezilwane, i-cartilage, kanye nezicubu ezixhumene isikhathi eside. Sicebile nge-collagen. Amathambo enkukhu nenyama yenkomo angasetshenziswa kulokhu.
- Inhlanzi enesikhumba: Inhlanzi iwumthombo omuhle we-collagen. Kodwa kufanele uyidle nesikhumba. Lokhu kungenxa yokuthi iningi le-collagen enhlanzini ligcinwa esikhumbeni. Ngaphezu kwalokho, inhlanzi inikeza ne-omega-3 kanye ne-vitamin D.
- Inkukhu: Inkukhu, ikakhulukazi izingxenye ezicebile ngezicubu ezixhumeneyo, ziqukethe i-collagen. Izinyawo zenkukhu, nakuba zingathandwa kakhulu ezweni lakithi, ziwumthombo ocebile we-collagen.
- Izithelo nemifino: Kwabadla imifino kuphela, ukudla ukudla okunothe ngevithamini C kungakhuthaza ukukhiqizwa kwe-collagen emzimbeni. Faka izinto ezifana namawolintshi, ama-guava, utamatisi, imifino eluhlaza, kanye ne-broccoli ekudleni kwakho.
- I-Aloe Vera: Kunobufakazi bokuthi ukudla inani elincane le-aloe vera kwandisa ukukhiqizwa kwe-collagen esikhumbeni.
- Okunye ukudla okucebile ngamaprotheni:Ukudla ukudla okucebile ngama-amino acid, njengamaqanda, ukudla kobisi, nobhontshisi, kunikeza izithako ezidingekayo enqubweni yokukhiqizwa kwe-collagen emzimbeni.
Umlayezo Wokuya Nawe Ekhaya
- I-Collagen iyiprotheni ebalulekile empilweni yesikhumba sethu, amathambo, amalunga kanye nezinwele.
- Njengoba sikhula, ukukhiqizwa kwe-collagen yemvelo yomzimba kuyancipha, okungaholela ezintweni ezifana nokushwabana kwesikhumba kanye nobuhlungu bamalunga.
- Kunobufakazi bokuthi izithasiselo ze-collagen zinezinzuzo ezithile empilweni yesikhumba kanye nobuhlungu bamalunga.
- Uma ukhetha isithasiselo, khetha njalo uhlobo lomkhiqizo oluthembekile . Kubalulekile ukubonisana nodokotela wakho ngaphambi kokusebenzisa noma yisiphi isithasiselo.
- Indlela engcono kakhulu ukusiza umzimba ukuthi ukhiqize i-collagen ngokwemvelo ngokudla okunomsoco okucebile nge-vitamin C, i-zinc, ithusi kanye namaprotheni.
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