ʻO 6 keu pono o ka lawe ʻana i nā mea hoʻohui Collagen

Anter

• 1. Hiki ke hoʻomaikaʻi i ke olakino o ka ʻili
• 2. Kōkua e kōkua i ka ʻeha pū
• 3. Hiki ke pale aku i ka nalo ʻana o ka iwi
• 4. Hiki ke hoʻonui i ka nui o nā mākala
• 5. Paipai i ke olakino puʻuwai
• 6. Nā pono olakino ʻē aʻe
• Nā meaʻai i loaʻa collagen
• Nā hopena ʻaoʻao Collagen
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO Collagen ka protein i loko o kou kino.

ʻO ia ka mea nui o nā pūnaewele hoʻopili e hana i nā ʻāpana o ke kino, e like me nā uaua, nā ligament, nā ʻili, a me nā mākala ().

He nui nā hana nui a Collagen, me ka hāʻawi ʻana i kou ʻili me ka hanana a me ka hoʻoikaika ʻana i kou mau iwi ().

I nā makahiki i hala iho nei, ua lilo ka mea hoʻopili collagen i mea kaulana. Hoʻopili hydrolyzed ka hapa nui, ʻo ia hoʻi ua haki ka collagen, i maʻalahi iā ʻoe e omo.

Aia kekahi mau meaʻai e hiki ai iā ʻoe ke ʻai e hoʻonui i kāu lawe collagen, me ka ʻili puaʻa a me ka iwi iwi.

ʻO ka ʻai ʻana i ka collagen he mau pono olakino like ʻole, mai ka hoʻomaha ʻana i ka ʻeha hui i ka hoʻomaikaʻi ʻana i ke olakino o ka ʻili (,).

E kūkākūkā kēia ʻatikala i nā pono olakino i kākoʻo ʻia ʻepekema 6 o ka lawe collagen.

1. Hiki ke hoʻomaikaʻi i ke olakino o ka ʻili

ʻO Collagen kahi mea nui o kou ʻili.

He mea nui ia i ka hoʻoikaika ʻana i ka ʻili, a e kōkua paha i ka lahilahi a me ka hydration. I kou mau makahiki, hana ke kino i ka liʻiliʻi o ka collagen, e alakaʻi i ka ʻili maloʻo a me ka hoʻokumu ʻana o nā wrinkle ().

Eia nō naʻe, ua hōʻike ʻia kekahi mau noiʻi ʻana i nā peptide collagen a i ʻole nā ​​mea hoʻopili i loko o ka collagen e kōkua i ka hoʻolohi i ka ʻelemakule o kou ʻili ma ka hōʻemi ʻana i nā wrinkles a me ka maloʻo (5, 6,).

I hoʻokahi o nā noi ʻana, ʻo nā wahine i lawe i ka hoʻopihapiha i loaʻa ka 2.5-5 mau koleka no 8 mau pule i ʻike i ka liʻiliʻi o ka maloʻo o ka ʻili a me ka hoʻonui nui ʻana o ka ʻili i ka hoʻohālikelike ʻia me ka poʻe i lawe ʻole i ka waihona.

Ua ʻike ʻia kahi noiʻi ʻē aʻe i nā wahine i inu i ka mea inu i kāwili ʻia me ka collagen supplement i kēlā me kēia lā no 12 mau pule i ka hoʻonui ʻana i ka hydration o ka ʻili a me ka hoʻoliʻiliʻi nui o ka hohonu o ka wrinkle e hoʻohālikelike ʻia me kahi hui kaohi (6).

Ua hāʻawi ʻia nā hopena hoʻoliʻiliʻi o ka collagen i ko lākou hiki ke hoʻoulu i kou kino e hana i collagen nona iho, (5).

Eia kekahi, ʻo ka lawe ʻana i nā mea hoʻoliʻiliʻi collagen hiki ke hoʻolauna i ka hana ʻana o nā protein ʻē aʻe e kōkua i ke kūkulu ʻana i kou ʻili, me elastin a me fibrillin (, 5).

Nui a hewahewa nā koi anecdotal e kōkua nā mea hoʻopili collagen i ka pale ʻana i ka huehue a me nā ʻano ʻili ʻē aʻe, akā ʻaʻole kākoʻo ʻia kēia mau mea e nā hōʻike ʻepekema.

Hiki iā ʻoe ke kūʻai i nā hoʻopili collagen ma ka pūnaewele.

ʻO ka lawe ʻana i nā mea hoʻopihapiha i piha i ka collagen hiki ke kōkua i ka lohi o kou ʻili. Eia naʻe, pono i nā hōʻike ikaika aʻe mai nā noi ʻana e nānā ana i nā hopena o collagen iā ia iho.

2. Kōkua e kōkua i ka ʻeha pū

Kōkua ʻo Collagen i ka mālama ʻana i ka pono o kāu cartilage, ʻo ia nā ʻano like me ka pākeke e pale ai i kou mau hono.

Ke emi nei ka nui o ka collagen i kou kino i kou wā e ʻelemakule ai, hoʻonui ʻia kou makaʻu o ka hoʻomohala ʻana i nā maʻi ami degenerative e like me ka osteoarthritis (9).

Ua hōʻike ʻia kekahi mau noiʻi ʻana i ka lawe ʻana i nā mea hoʻohui collagen hiki ke kōkua i ka hoʻomaikaʻi ʻana i nā ʻōuli o ka osteoarthritis a hoʻēmi i ka ʻeha pū o ka hui ((9).

I hoʻokahi noi, 73 mau mea haʻuki i hoʻopau i ka 10 gram o ka collagen i kēlā me kēia lā no 24 mau pule i ʻike i ka hoʻoliʻiliʻi nui o ka ʻeha hui ʻoiai e hele ana a hoʻomaha, ke hoʻohālikelike ʻia me kahi hui i lawe ʻole iā ia ().

I kahi noiʻi ʻē aʻe, lawe nā mākua i 2 mau kolamu o ka collagen i kēlā me kēia lā no 70 mau lā. ʻO ka poʻe i lawe i collagen he hōʻemi koʻikoʻi i ka ʻeha hui a ʻoi aku ka maikaʻi i ka hana kino ma mua o ka poʻe i lawe ʻole iā ia ().

Ua manaʻo nui nā kānaka noiʻi e hōʻiliʻili paha ka collagen supplement i ka cartilage a hoʻoulu i kou mau pūnaewele e hana i collagen.

Ua manaʻo lākou e alakaʻi paha kēia i ka hoʻohaʻahaʻa haʻahaʻa, ke kākoʻo ʻoi aku o kou mau hui, a hoʻemi i ka ʻeha ().

Inā makemake ʻoe e hoʻāʻo e lawe i kahi waihona collagen no nā hopena hōʻoluʻolu ʻehaʻeha, hōʻike nā noiʻi e pono ʻoe e hoʻomaka me nā lā o 8-12 gram (9,).

Lawe ʻia nā kīʻaha collagen e hōʻemi i ka mumū a hoʻoulu i ka synthes collagen i loko o ke kino. Hiki i kēia ke kōkua i ka hāpai i ka ʻeha ma waena o ka poʻe me nā maʻi pū e like me ka osteoarthritis.

3. Hiki ke pale aku i ka nalo ʻana o ka iwi

Hana ʻia kou mau iwi i ka hapanui o ka collagen, a hāʻawi iā lākou i ka hanana a kōkua iā lākou e ikaika ().

E like me ka collagen o kou kino deteriorates e like me kou mau makahiki, pēlā nō ka nui iwi. Hiki i kēia ke alakaʻi i nā kūlana e like me ka osteoporosis, i hōʻike ʻia e ka haʻahaʻa iwi haʻahaʻa a pili i kahi kiʻekiʻe o ka haʻihaʻi iwi (,).

Ua hōʻike ʻia nā noiʻi ʻana i ka lawe ʻana i nā mea hoʻoliʻiliʻi collagen i kekahi mau hopena i loko o ke kino e kōkua ai i ke kaohi ʻana i ka haʻihaʻi iwi e alakaʻi i ka osteoporosis (9,).

I hoʻokahi o nā noi ʻana, ua lawe nā wahine i kekahi pākuʻi kalipuna i hui pū ʻia me 5 gram o collagen a i ʻole a ʻaihue ʻaihue a ʻaʻohe collagen i kēlā me kēia lā no 12 mau mahina.

I ka pau ʻana o ke aʻo ʻana, ʻo nā wahine e lawe ana i ka pāʻina calcium a me collagen supplement i hoʻohaʻahaʻa nui i nā kiʻekiʻe o ke koko o nā protein e hoʻoikaika i ka haʻihaʻi iwi ma mua o nā mea e lawe wale ana i ka calcium ().

Ua loaʻa kahi noiʻi ʻē aʻe i nā hopena like i 66 mau wahine i lawe i 5 mau kolamu o ka collagen i kēlā me kēia lā no 12 mau mahina.

Ua hōʻike nā wahine i lawe i ka collagen i ka hoʻonui ʻana a 7% o ko lākou iwi mineral density (BMD), hoʻohālikelike ʻia me nā wahine i pau ʻole i ka collagen ().

ʻO ke ana o ka BMD o ke kiʻekiʻena o nā minelala, e like me ka calcium, i loko o kou mau iwi. Pili ka Low BMD me nā iwi nāwaliwali a me ka hoʻomohala ʻana o ka osteoporosis ().

He hoʻohiki kēia mau hopena, akā pono ka nui o nā noiʻi kanaka ma mua o ka hōʻoia ʻana i ka hana o nā collagen supplement i ka olakino iwi.

Hiki ke kōkua i ka hoʻopau ʻana i nā mea hoʻohui collagen e hōʻemi i ka pilikia o nā maʻi iwi e like me ka osteoporosis. Hiki iā lākou ke kōkua i ka hoʻonui ʻana i ka BMD a me nā pae haʻahaʻa o nā protein i loko o ke koko e hoʻoulu ai i ka haʻihaʻi iwi.

4. Hiki ke hoʻonui i ka nui o nā mākala

Ma waena o 1-10% o nāʻiʻo i haku ʻia o collagen. Pono kēia protein e mālama i kou mau mākala ikaika a hana pono ().

Hōʻike nā noiʻi e kōkua nā mea hoʻoliʻiliʻi collagen i ka hoʻonui i ka nui o nā mākala i ka poʻe me ka sarcopenia, ka nalo ʻana o ka nui o nā mākala i kū me ka makahiki ().

I hoʻokahi noi, ua lawe nā kāne palupalu he 27 i 15 collagen i ke komo ʻana i kahi papahana hoʻoikaika i kēlā me kēia lā no 12 mau pule. Hoʻohālikelike ʻia me nā kāne i hoʻoikaika kino akā ʻaʻole i lawe i ka collagen, ua loaʻa iā lākou ka nui a me ka ikaika ().

Ua ʻōlelo ʻia e nā kānaka noiʻi e lawe i ka collagen e hoʻoliʻiliʻi i ka synthesis o nā protein muscope e like me ka creatine, a me ka hoʻoulu ʻana i ka ulu ʻana o nā mākala ma hope o ka hoʻoikaika kino ().

Pono pono ka noiʻi hou e noiʻi i ka hiki i collagen e hoʻonui i ka nui o nā mākala.

Ua hōʻike ʻia ka noiʻi ʻana i ka ʻai ʻana i nā mea hoʻoliʻiliʻi collagen i hoʻonui i ka ulu ʻana o ka mākala a me ka ikaika i ka poʻe me ka nui o ka nāwaliwali e pili ana i nā makahiki.

5. Paipai i ke olakino puʻuwai

Ua manaʻo nui nā kānaka noiʻi i ka lawe ʻana i nā mea hoʻoliʻiliʻi collagen hiki ke kōkua i ka hōʻemi ʻana i ka pilikia o nā ʻano pili i ka naʻau.

Hāʻawi ʻo Collagen i ka hanana i kāu mau aʻa, ʻo ia nā kīʻaha koko e lawe i ke koko mai kou puʻuwai a i ke koena o kou kino. Me ka lawa ʻole o ka collagen, lilo nā aʻa i mea nāwaliwali a palupalu ().

Hiki i kēia ke alakaʻi i ke atherosclerosis, kahi maʻi i hōʻike ʻia e ka hoʻopili ʻana o nā aʻa. Hiki i ka Atherosclerosis ke alakaʻi i ka puʻuwai puʻuwai a me ka hahau ʻana ().

I hoʻokahi noiʻi, ua lawe nā mākua olakino 31 i ka 16 gram o ka collagen i kēlā me kēia lā no 6 mau mahina. I ka hopena, ua ʻike lākou i kahi hōʻemi nui o nā ana o ka ʻoʻoleʻa o ke aʻa, ke hoʻohālikelike ʻia ma mua o ka hoʻomaka ʻana o ka lawe ʻana i ka waihona ().

Hoʻohui ʻia, hoʻonui lākou i kā lākou pae o ka HDL "maikaʻi" cholesterol e ka awelika o 6%. ʻO HDL kahi mea nui i ka makaʻu o nā kūlana puʻuwai, e like me atherosclerosis ().

Eia nō naʻe, pono i nā ʻike hou aʻe e pili ana i ke kuleana o nā collagen supplement i ka olakino puʻuwai.

ʻO ka lawe ʻana i nā mea hoʻoliʻiliʻi collagen hiki ke kōkua i ka hōʻemi ʻana i nā kumu pilikia e pili ana i nā ʻano puʻuwai e like me atherosclerosis.

6. Nā pono olakino ʻē aʻe

Loaʻa paha i nā mea kōkua Collagen nā pono olakino ʻē aʻe, akā ʻaʻole i aʻo nui ʻia kēia mau mea.

• ʻO ka lauoho a me nā kui. Lawe ka collagen i hoʻonui i ka ikaika o kou mau kui ma ka pale ʻana i ka brittleness. Hoʻohui ʻia, hoʻonāukiuki paha ia i kou lauoho a me nā kui e ulu lōʻihi ().
• Ola olakino. ʻOiai ʻaʻohe ʻike ʻepekema e kākoʻo i kēia hoʻopiʻi, hoʻolaha kekahi mau mea olakino i ka hoʻohana ʻana o nā collagen supplement e mālama i ka permeability ʻōpū, a i ʻole ka leaky gut syndrome.
• Ola olakino. ʻAʻohe noiʻi i nānā i ka hana o nā hoʻopili collagen i ke olakino olakino. Eia naʻe, ʻōlelo kekahi poʻe hoʻomaikaʻi lākou i ke ʻano a hoʻoliʻiliʻi i nā ʻōuli o ka hopohopo.
• Kaumaha emi. Manaʻo kekahi ʻo ka lawe ʻana i nā mea hoʻoliʻiliʻi collagen hiki ke hāpai i ka pohō kaumaha a me ka wikiwiki o ka metabolism. ʻAʻole i loaʻa nā noiʻi e kākoʻo i kēia mau koi.

ʻOiai e hoʻohiki ana kēia mau hopena kūpono, pono hou ʻia kahi noiʻi hou ma mua o ka hopena o ka hopena.

Ua ʻōlelo ʻia nā mea hoʻohui Collagen e hoʻolauna i ka olakino, puʻuwai, a me ke olakino ʻōpū, a kōkua i ka mālama ʻana i ke kaupaona a mālama i ka lauoho a me nā kui. Eia nō naʻe, aia kekahi mau ʻike liʻiliʻi e kākoʻo i kēia mau hopena.

Nā meaʻai i loaʻa collagen

ʻIke ʻia ʻo Collagen i nā pūnaewele hoʻopili o nā holoholona. No laila, nā meaʻai e like me ka ʻili moa, ʻili puaʻa, pipi, a me nā iʻa ke kumu o ka collagen (,,).

ʻO nā meaʻai i loaʻa i ka gelatin, e like me ka broth iwi, hāʻawi pū i ka collagen. ʻO Gelatin kahi kumu protein i loaʻa mai i ka collagen ma hope o ka kuke ʻana ().

Pono e noiʻi hou e hoʻoholo inā ʻai ka ʻai collagen-waiwai i nā meaʻai e hoʻonui i ka collagen i kou kino. ʻAʻole i loaʻa kahi noiʻi kanaka e pili ana inā loaʻa i nā meaʻai collagen-waiwai i nā pono like me nā mea hoʻopiha.

Wāwahi nā enzyme Digestive i ka collagen i ka meaʻai i loko o kēlā me kēia amino acid a me peptides.

Eia naʻe, ua haki ka collagen i loko o nā mea hoʻopihapiha, a i ʻole hydrolyzed, ʻo ia ke kumu e manaʻo ʻia ai e lawe maikaʻi ʻia ma mua o ka collagen i nā meaʻai.

Aia i loko o kekahi mau meaʻai nā collagen, me nā meaʻai o ka holoholona a me ka pala o ka iwi. Eia naʻe, ʻaʻole like ka maikaʻi o kona omo e like me ka hydrolyzed collagen.

Nā hopena ʻaoʻao Collagen

I kēia manawa, ʻaʻole nui nā ʻike e pili ana i ka lawe ʻana i nā mea hoʻohui collagen.

Eia nō naʻe, hana ʻia kekahi mau mea hoʻopihapiha mai nā meaʻai āpau o ka meaʻai, e like me ka iʻa, ʻāpala, a me nā hua manu. Pono ka poʻe me nā maʻi āpau i kēia mau meaʻai e hōʻalo i nā hoʻopili collagen i hana ʻia me kēia mau mea e pale ai i nā hopena maʻi.

Ua hōʻike pū kekahi poʻe e waiho ana nā mea hoʻoliʻiliʻi collagen i kahi ʻono maikaʻi ʻole i loko o ko lākou waha ().

Hoʻohui ʻia, loaʻa i nā collagen supplement i ka hopena i nā hopena digestive, e like me nā manaʻo o ka piha a me ka puʻuwai ().

Nānā ʻole ʻia, palekana kēia mau mea hoʻopihapiha no ka hapa nui o ka poʻe.

Hiki i nā collagen supplement ke alakaʻi i nā hopena ʻaoʻao, e like me ka ʻono maikaʻi ʻole i ka waha, ka puʻuwai puʻuwai, a me ka piha. Inā loaʻa iā ʻoe nā maʻi āpau, e hōʻoia e kūʻai i nā mea hoʻopiha ʻaʻole i hana ʻia mai nā kumu collagen āu e maʻi ai.

Ke laina lalo

Pili ka lawe ʻana i collagen i kekahi mau pono olakino a me nā mea ʻino ʻike ʻia.

I ka hoʻomaka ʻana, hoʻomaikaʻi paha ka olakino i ka olakino o ka ʻili ma ka hōʻemi ʻana i nā wrinkles a me ka maloʻo. Hiki iā lākou ke kōkua i ka hoʻonui ʻana i ka nui o nā mākala, pale i ka nalo ʻana o ka iwi, a hoʻomaha i ka ʻeha pū.

Ua hōʻike ka poʻe i nā keu pono ʻē aʻe o nā collagen supplement, akā ʻaʻole i aʻo nui ʻia kēia mau koi.

ʻOiai kekahi mau meaʻai i loko o collagen, ʻaʻole i ʻike ʻia inā hāʻawi ka collagen i ka meaʻai i nā pono like me nā mea hoʻopiha.

Palekana ʻo nā mea hoʻohui collagen, maʻalahi maʻalahi e hoʻohana, a he kūpono hoʻi e hoʻāʻo no kā lākou mau pono kūpono.