Collagen ndi mtundu wa mapuloteni m'thupi omwe amakhala ngati zida zomangira. Ziphuphu zolumikizana, khungu, khungu, mafupa, mano ndi minyewa zimapangidwa kuchokera pamenepo. Monga mapuloteni aliwonse, amakhala ndi amino acid, makamaka glycine, arginine, alanine, lysine ndi proline.
Collagen amapangidwa mokwanira asanakwanitse zaka 25. Kupitilira apo, mulingo wake umachepa ndi 1-3% chaka chilichonse, chomwe chitha kudziwonetsera pakukula kwa khungu, tsitsi ndi zimfundo. Pofika zaka 50, thupi limatha kupanga gawo limodzi mwa magawo atatu a collagen. Pachifukwa ichi, munthu angafunikire thandizo lina polemba masewera owonjezera.
Kufunika ndi maubwino kwa anthu
Kwa anthu omwe sachita masewera olimbitsa thupi, collagen imathandiza kupewa kuvulala kwamagulu ndi mafupa. Ubwino wake umawonekeranso pakukonza khungu ndi tsitsi. Mndandanda wazopindulitsa umaphatikizaponso:
- kuchulukitsa kwa khungu;
- mathamangitsidwe wa bala;
- kukonza kuyenda ndi magwiridwe a mafupa;
- kupewa kachetechete kupatulira;
- Kupititsa patsogolo magazi m'magazi (kumalimbikitsa kukula kwawo).
Kuti akwaniritse zotsatirazi, akatswiri amalangiza kuti azimwa kolajeni kamodzi pachaka. Kutengera ndi cholinga, mutha kugwiritsa ntchito mitundu iwiri yazowonjezera:
- Collagen mtundu I. Amapezeka m'matenda, khungu, mafupa, mitsempha. Phindu lalikulu pa thanzi la khungu, misomali ndi tsitsi.
- Collagen mtundu wachiwiri. Ndikofunikira makamaka pamalumikizidwe, chifukwa chake amalimbikitsidwa kuti agwiritsidwe ntchito ngati akuvulala kapena matenda otupa.
Kuti munthu apeze mlingo wokwanira wa kolajeni, amafunika kudya zakudya monga gelatin, nsomba, msuzi wa mafupa, ndi nyama zanyama. Zakudya zonse zomwe zimaperekedwa m'malo ngati odzola ndizothandiza. Ndi kusowa kwake, kusowa kwa collagen kumapangidwa. Zinthu zikuipiraipira ndi:
- zakudya zopanda malire;
- kupezeka padzuwa pafupipafupi;
- kumwa mowa mwauchidakwa ndi kusuta;
- kusowa tulo (gawo la mapuloteni amapangidwa nthawi yogona);
- zachilengedwe zoipa;
- kusowa kwa sulfure, zinc, mkuwa ndi chitsulo.
Pamaso pazovulaza zotere komanso kusowa kwa kolajeni pachakudya, masewera azakudya ndi njira yodalirika komanso yothandiza kuonjezera kudya kwa protein iyi. Ndiwothandiza kwa anthu wamba komanso othamanga, makamaka kuyambira mtengo wa collagen, malinga ndi malo ogulitsira pa intaneti a Fitbar, ili pakati pa ma ruble 790 mpaka 1290 pa phukusi, lomwe silotsika mtengo kwambiri, chifukwa cha mawonekedwe ake atatha maphunziro oyamba.
Chifukwa chiyani collagen imafunikira pamasewera
Kwa othamanga, collagen imafunika kuchira msanga kuchokera kuntchito zolimba ndikufulumizitsa kuchira. Kwa iwo omwe akuchita nawo masewerawa, chowonjezeracho chitha kukhala chothandiza ngakhale osakwanitsa zaka 25. Ngakhale kuchuluka kwa collagen nthawi zambiri kumakhala kokwanira panthawiyi, minofu imatha kukhalabe yoperewera, popeza amapanikizika ndi maphunziro.
Chifukwa chake, puloteni iyi imathandiza othamanga:
- phunzitsani kwambiri komanso kunyamula katundu mosavuta;
- kuteteza ligaments ndi minofu kuvulala;
- yotithandiza kwambiri magazi mu minofu minofu;
- perekani thupi zingapo zofunikira za amino acid;
- kufulumizitsa kagayidwe;
- kulimbitsa chichereŵechereŵe, mafupa, mafupa ndi mafupa.
Momwe mungatengere
Mlingo wa anthu wamba mpaka 2 g patsiku. Ochita masewera othamanga amalangizidwa kutenga 5 g aliyense, ndipo iwo omwe ali ndi maphunziro ovuta kwambiri - mpaka 10 g (atha kugawidwa m'miyeso iwiri). Nthawi yayitali ndiyosachepera mwezi umodzi.
Akatswiri amalangiza kusankha kolajeni wosakonzekera. Kusasintha kumatanthawuza kuti mapuloteni sanatengeke ndi kutentha kapena mankhwala panthawi yopanga. Amasintha kapangidwe kake - amatsogolera ku mapuloteni. Zotsatira zake, ndizopindulitsa kangapo, chifukwa chake kuli bwino kugula zowonjezera zomwe sizinapangidwe.
Kuti akwaniritse bwino, collagen ikulimbikitsidwa kuti iphatikizidwe ndi zowonjezera zina:
- chondroitin ndi glucosamine;
- asidi hyaluronic;
- vitamini C.
Mphamvu yayikulu yomwe ogwiritsa ntchito atamaliza maphunzirowo ndikuchotsa ululu ndi zopweteka m'mfundo. Zotsatira zoyipa ndizosowa chifukwa collagen ndichinthu chotetezeka chomwe chimapezeka mthupi la munthu aliyense.
