Hana anei nā Collagen Supplement?

Anter

• Nā ʻano o nā mea hoʻohui collagen
• Hana paha nā mea hoʻohui i ka ʻili a me nā hono
• ʻIli
• Hui pū
• ʻO nā mea kōkua collagen no nā iwi, nā mākala, a me nā pōmaikaʻi ʻē aʻe e aʻo liʻiliʻi ʻia
• ʻO ke olakino iwi
• Kūkulu mākala
• Nā pōmaikaʻi ʻē aʻe
• Paipai ʻia nā lāʻau a me nā hopena ʻaoʻao
• 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 nui i loko o ke kino o ke kanaka, i loaʻa i ka ʻili, nā kiki, nā ligament, a me nā mea hoʻopili ʻē aʻe ().

Ua ʻike ʻia nā ʻano collagen 28, me nā ʻano I, II, a me III ka mea nui i loko o ke kino o ke kanaka, e hoʻonui ana he 80-90% o ka huina collagen (,).

ʻIke ʻia nā ʻano I a me III i kou ʻili a me nā iwi, ʻo ka ʻano II ke loaʻa mua i nā hono (,).

Hana kino kou kino i ka collagen, akā ua kūʻai ʻia nā mea hoʻopili e kōkua i ka hoʻomaikaʻi ʻana i ka ʻili, paipai i ke olakino hui, kūkulu i nā mākala, puhi i ka momona, a me nā mea hou aʻe.

Kūkākūkā kēia ʻatikala inā holo ka collagen supplement ma muli o ka hōʻike ʻepekema.

Nā ʻano o nā mea hoʻohui collagen

ʻO ka hapa nui o nā mea hoʻohui collagen e loaʻa mai nā holoholona, ​​ʻo ia hoʻi nā puaʻa, nā bipi wahine, a me nā iʻa (5).

He ʻokoʻa ka hoʻohui ʻana o nā mea hoʻoliʻiliʻi, akā loaʻa mau nā ʻano collagen I, II, III, a i ʻole ka huikau o nā mea ʻekolu.

Hiki ke loaʻa iā lākou i loko o kēia mau ʻano nui ʻekolu ():

• Kolamu hydrolyzed. ʻO kēia palapala, i ʻike ʻia he collagen hydrolyzate a i ʻole collagen peptides, ua wāwahi ʻia i mau ʻāpana protein liʻiliʻi i kapa ʻia nā amino acid.
• ʻO Gelatin ʻO ka collagen i ka gelatin e wāwahi ʻia i nā amino acid.
• Maka maka. I nā maka - a i ʻole undenatured - ʻano, paʻa paʻa ka protein collagen.

No kēia mau mea, hōʻike kahi noiʻi e hiki i kou kino ke komo i ka hydrolyzed collagen me ka maikaʻi (,).

Ua ʻōlelo ʻia, ua haki ʻia nā ʻano collagen āpau i nā amino acid i ka wā digestion a laila lawe ʻia a hoʻohana ʻia e kūkulu collagen a i ʻole nā ​​protein ʻē aʻe e pono ai i kou kino ().

I ka ʻoiaʻiʻo, ʻaʻole pono ʻoe e lawe i nā mea hoʻohui collagen e hana i collagen - hana maʻamau kou kino i kēia me ka hoʻohana maʻamau ʻana i nā amino acid mai nā protein āpau āu e ʻai ai.

Eia naʻe, ʻōlelo kekahi mau noiʻi e lawe i nā mea hoʻohui collagen i mea e hoʻonui ai i kāna hana a hāʻawi i nā pono kūikawā ().

ʻO nā mea kōkua collagen i loaʻa maʻamau mai nā puaʻa, nā bipi wahine, a iʻa iʻa a loaʻa paha i nā kolamu I, II, a i ʻole III collagen. Loaʻa nā mea hoʻohui i ʻekolu mau ʻano nui: hydrolyzed, raw, a i ʻole me he gelatin.

Hana paha nā mea hoʻohui i ka ʻili a me nā hono

Hōʻike kekahi mau hōʻike e hōʻemi paha nā collagen supplement i nā wrinkle a hōʻemi i ka ʻeha pū.

ʻIli

ʻO nā ʻano Collagen I a me III nā mea nui o kou ʻili, e hāʻawi ana i ka ikaika a me ke ʻano ().

ʻOiai hana kino kou collagen i ka collagen, hōʻike nā noiʻi i ka nui o ka ʻili e hoʻemi ʻia e 1% i kēlā me kēia makahiki, i hāʻawi i ka ʻelemakule ʻili ().

Hōʻike ka noiʻi mua i ka lawe ʻana i nā mea hoʻopihapiha e hoʻonui i nā pae collagen i kou ʻili, hoʻoliʻiliʻi i nā ʻulupā, a hoʻomaikaʻi i ka ʻili a me ka hydration o ka ʻili (,,).

I loko o kahi noiʻi ʻana ma 114 mau makahiki waena o ka wahine, e lawe ana i 2.5 gram o Verisol - kahi mana o ka hydrolyzed collagen ʻano I - i kēlā me kēia lā no 8 mau pule i hoʻemi ʻia ka nui o ka wrinkle e 20% ().

I kahi noi ʻē aʻe ma 72 mau makahiki wahine he 35 a ʻoi paha makahiki, e lawe ana i 2.5 mau kolamu o Elasten - kahi mana o nā hydrolyzed collagen ʻano I a me II - i kēlā me kēia lā no 12 mau pule e hoʻemi ana i ka hohonu o ka wrinkle e 27% a hoʻonui ʻia ka hydration o ka ʻili e 28% ().

ʻOiai ke hoʻohiki nei nā noiʻi mua, pono hou ʻia kahi noiʻi e ʻike ai i ka maikaʻi o ka hoʻopili collagen no ke olakino o ka ʻili a ʻo nā mea hoʻopili e ʻoi aku ka maikaʻi.

Eia kekahi, e hoʻomanaʻo i kekahi o nā noiʻi i loaʻa kālā kālā ʻia e nā mea hana collagen, kahi kumu kūpono o ka bias.

Hui pū

Loaʻa ka collage type II i ka cartilage - ka pale pale ma waena o nā hono ().

I kahi kūlana maʻamau i ʻike ʻia ʻo ka osteoarthritis (OA), pau ka cartilage ma waena o nā hono. Hiki i kēia ke alakaʻi i ka mumū, ʻoʻoleʻa, ʻeha, a hoʻemi i ka hana, keu hoʻi i nā lima, nā kuli, a me nā pūhaka ().

Hōʻike ka lima o nā noiʻi e hiki i nā ʻano o nā mea hoʻoliʻiliʻi collagen ke kōkua i ka hōʻoluʻolu i ka ʻeha hui e pili ana iā OA.

I loko o ʻelua mau noiʻi, 40 mg o UC-II - kahi mana o collagen type-II maka - lawe ʻia i kēlā me kēia lā a hiki i 6 mau mahina e hoʻemi ana i ka ʻeha hui a me ka ʻoʻoleʻa i nā poʻe me OA (,).

I kahi noi ʻē aʻe, e lawe ana i 2 mau kolamu o BioCell - kahi momi o hydrolyzed type-II collagen - i kēlā me kēia lā no 10 mau pule e hoʻemi i nā helu o ka ʻeha hui, ʻoʻoleʻa, a me ke kīnā ʻole e 38% i kēlā me kēia kanaka me OA ().

ʻO ka mea nui, ua hoʻolako kālā nā mea hana o UC-II a me BioCell a kōkua i ke alakaʻi ʻana i kā lākou mau aʻo ʻana, a he mea paha kēia e hoʻohuli ai i nā hopena noiʻi.

Ma kahi leka hope loa, kōkua paha nā mea hoʻohui collagen i ka ʻeha hui e pili pū me ka hoʻoikaika kino a me ka rheumatoid arthritis, ʻoi aku ka nui o ka noiʻi e pono ai (,,).

Hōʻike nā haʻawina mua e kōkua nā mea hoʻoliʻiliʻi collagen e hōʻemi i nā wrinkle a hoʻomaha i ka ʻeha pū o kekahi me ka OA.

ʻO nā mea kōkua collagen no nā iwi, nā mākala, a me nā pōmaikaʻi ʻē aʻe e aʻo liʻiliʻi ʻia

ʻOiai ke hoʻohiki nei nā pōmaikaʻi kūpono, ʻaʻole nui ka noiʻi ʻana e pili ana i nā hopena o ka hoʻopili collagen ma ka iwi, nā mākala, a me nā wahi ʻē aʻe.

ʻO ke olakino iwi

Hana ʻia ka iwi ma ka hapanui o ka collagen, ʻo ia hoʻi ka ʻano I ().

No kēia kumu, ʻae ʻia nā mea hoʻopili collagen e kōkua i ke kiaʻi ʻana i ka osteoporosis - kahi ʻano i nāwaliwali nā iwi, palupalu, a haki paha ().

Eia nō naʻe, ua lawe ʻia ka hapa nui o nā noiʻi e kākoʻo ana i kēia pōmaikaʻi i nā holoholona (,).

I hoʻokahi noiʻi kanaka, 131 mau wahine postmenopausal e lawe ana i 5 mau kolamu o kahi hydrolyzed collagen supplement i kapa ʻia ʻo Fortibone i kēlā me kēia lā no 1 makahiki i ʻike i ka hoʻonui ʻana o 3% o ka iwi i ka iwi kuamoʻo a aneane 7% ka hoʻonui ʻana o ka femur ().

Eia nō naʻe, ʻoiai e hōʻike ana kekahi mau noiʻi i nā mea hoʻoliʻiliʻi collagen hiki ke hoʻomaikaʻi i ka nui o ka iwi a pale i ka nalo ʻana o ka iwi, pono nā aʻo hohonu i nā kānaka.

Kūkulu mākala

E like me nā kumu protein āpau, kākoʻo paha nā collagen supplement i ka ulu ʻana o nā mākala ke hui pū ʻia me ke aʻo ʻana kūpaʻa ().

I loko o kahi noiʻi i loko o 53 mau kāne makua, ʻo ka poʻe i lawe i 15 mau kolamu o ka hydrolyzed collagen ma hope o ke kūpaʻa ʻana no 3 mau mahina i ʻoi aku ka nui o nā mākala ma mua o ka poʻe i lawe i kahi placebo non-protein ().

I loko o kahi noi ʻē aʻe i 77 mau wahine premenopausal, ua like nā hopena o ka collagen supplement me ka hoʻohālikelike ʻia me kahi protein non-protein post-workout (

ʻO ka mea nui, hōʻike kēia mau hopena e hana ʻoi aku ka maikaʻi o nā mea hoʻopili collagen ma mua o ka protein ʻole ma hope o ka hoʻomaʻamaʻa ʻana. Eia nō naʻe, ʻoi aku ka maikaʻi o nā mea hoʻoliʻiliʻi collagen i nā kumuwaiwai ʻē aʻe o ka protein no ka kūkulu ʻana i nā mākala.

Nā pōmaikaʻi ʻē aʻe

ʻOiai ʻo collagen ka hapa nui o ke kino, e lawe ana iā ia ma ke ʻano he mea hoʻohui i nā pono kūpono he nui.

Eia naʻe, he nui ʻaʻole i aʻo ʻia me ka maikaʻi. Wale kekahi mau noiʻi hōʻike i nā mea hoʻohui collagen e holo no (,,,):

• lauoho a me nā kui
• cellulite
• ʻōpū ola
• Kaumaha emi

Ma ke ʻano holoʻokoʻa, pono nā hōʻike hou aʻe i kēia mau ʻāpana.

ʻOiai ke hoʻohiki nei nā noiʻi o kēia manawa, aia kahi hōʻike liʻiliʻi e kākoʻo ana i nā mea hoʻohui collagen no ke olakino iwi, kūkulu ʻana i nā mākala, a me nā pono ʻē aʻe.

Paipai ʻia nā lāʻau a me nā hopena ʻaoʻao

Eia kekahi mau lāʻau i manaʻo ʻia e pili ana i ka noiʻi i loaʻa.

• No nā ʻili o ka ʻili. 2.5 gram o ka hydrolyzed collagen ʻano I a me ka huikau o nā ʻano I a me II i hōʻike i nā pono ma hope o 8 a 12 mau pule (,).
• No ka ʻeha pū. 40 mg o ka type-II collagen maka i lawe ʻia i kēlā me kēia lā no 6 mau mahina a i ʻole 2 mau kolamu o ka hydrolyzed type-II collagen no 10 mau pule i hiki ke kōkua i ka hōʻemi ʻana i ka ʻeha hui (,,).
• No ke olakino iwi. Kaupalena ʻia ka noiʻi ʻana, akā he 5 mau kolamu o kahi hydrolyzed collagen i loaʻa mai nā bipi i kōkua i ka hoʻonui ʻana i ka iwi ma hope o 1 mau makahiki i hoʻokahi noiʻi ().
• No ke kūkulu ʻana i nā mākala. 15 mau gram i lawe ʻia i loko o 1 hola ma hope o ka hoʻomaʻamaʻa ʻana e kōkua i ke kūkulu ʻana i nā mākala, ʻoiai e loaʻa nā hopena like me nā kumu protein ʻē aʻe.

Palekana ʻo nā mea kōkua collagen no ka hapanui o ka poʻe. Eia nō naʻe, ua hōʻike ʻia nā hopena ʻoluʻolu, e like me ka nausea, ʻōpū huhū, a me ka pākī ().

E like me ka mea maʻa mau ʻia nā mea hoʻoliʻiliʻi collagen mai nā holoholona, ​​ʻaʻole kūpono ka hapa nui o nā ʻano no nā mea ʻai a mea ʻai paha - ʻoiai he ʻokoʻa.

Hoʻohui ʻia, loaʻa paha iā lākou nā mea āpau, e like me ka iʻa. Inā loaʻa iā ʻoe kahi maʻi āpau, e nānā pono i ka lepili e hōʻalo i nā collagen i loaʻa mai kēlā kumu.

Ma kahi leka hope loa, e noʻonoʻo e hiki nō iā ʻoe ke loaʻa collagen mai ka meaʻai. ʻO ka ʻili moa a me nā ʻoki gelatinous o kaʻiʻo ka waiwai maikaʻi.

ʻO nā kolamu collagen mai 40 mg a 15 mau gram i kūpono a ʻike ʻia e loaʻa nā hopena ʻaoʻao liʻiliʻi.

Ke laina lalo

Loaʻa nā mea kōkua Collagen i kekahi mau pono i manaʻo ʻia.

ʻO ka ʻike ʻepekema no ka hoʻohana ʻana i nā mea hoʻoliʻiliʻi collagen e hoʻoliʻiliʻi i nā wrinkle a me ka hoʻomaha ʻana i ka ʻeha pū e pili pū ana me ka osteoarthritis ke hoʻohiki nei, akā pono nā aʻo kiʻekiʻe kiʻekiʻe.

ʻAʻole i aʻo nui ʻia nā mea hoʻohui collagen no ka kūkulu ʻana i nā mākala, hoʻomaikaʻi i ka iwi iwi, a me nā pono ʻē aʻe. No laila, pono hou aku ka noiʻi ma nā wahi āpau.

Inā makemake ʻoe e hoʻāʻo i ka collagen, hiki iā ʻoe ke kūʻai i nā mea hoʻopiha ma nā hale kūʻai kūikawā kūloko a i ʻole ma ka pūnaewele, akā e ʻike e kūkā mua me kāu kauka.