Manyan fa'idodi guda 6 na Shan abubuwan karin Collagen

Wadatacce

• 1. Zai iya inganta lafiyar fata
• 2. Yana taimakawa rage ciwon mara
• 3. Zai iya hana zubar kashi
• 4. Zai iya bunkasa ƙwayar tsoka
• 5. Yana inganta lafiyar zuciya
• 6. Sauran fa'idodin kiwon lafiya
• Abincin da ke dauke da sinadarin collagen
• Collagen sakamako masu illa
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Collagen shine mafi yawan furotin a jikin ku.

Wannan shine babban kayan haɗin kayan haɗin kai wanda ya ƙunshi ɓangarorin jiki da yawa, gami da jijiyoyi, jijiyoyi, fata, da tsokoki ().

Collagen yana da mahimman ayyuka masu yawa, gami da samar da fatar ku da tsari da ƙarfafa ƙasusuwa ().

A cikin 'yan shekarun nan, abubuwan haɗin collagen sun zama sananne. Yawancinsu suna da ruwa, wanda ke nufin collagen ya lalace, yana mai sauƙaƙa maka don sha.

Hakanan akwai abinci da yawa da zaku iya ci don ƙara yawan abincin ku na collagen, gami da fatar alade da naman kashin.

Yin amfani da collagen na iya samun fa'idodi daban-daban na kiwon lafiya, daga saukaka haɗin gwiwa zuwa inganta lafiyar fata (,).

Wannan labarin zaiyi magana akan fa'idodin kiwon lafiya guda shida masu amfani da ilimin collagen.

1. Zai iya inganta lafiyar fata

Collagen babban bangare ne na fatar ku.

Yana taka rawa wajen ƙarfafa fata, ƙari yana iya fa'idodi da ruwa. Yayin da kuka tsufa, jikinku yana yin ƙananan ƙwayoyin cuta, wanda ke haifar da bushewar fata da samuwar wrinkles ().

Koyaya, bincike dayawa sun nuna cewa peptides na collagen ko kari wanda yake dauke da collagen na iya taimakawa jinkirin tsufar fata ta rage wrinkles da bushewa (5, 6,,).

A cikin wani binciken guda, matan da suka ɗauki kari wanda ke ɗauke da giram 2.5-5 na collagen na tsawon makonni 8 sun sami karancin bushewar fata da kuma haɓakar haɓakar fata idan aka kwatanta da waɗanda ba su ɗauki ƙarin ba).

Wani binciken ya gano cewa matan da suka sha abin sha da aka gauraya tare da karin sinadarin collagen a kullum tsawon makonni 12 sun sami karin ruwa a jiki da kuma raguwa sosai a cikin zurfin kunkuru idan aka kwatanta da ƙungiyar kulawa (6).

Abubuwan da ke rage tasirin alakar abubuwan hada-hadar collagen an danganta su ne da karfin su na motsa jikin ku don samar da sinadarin hada kan shi (, 5).

Bugu da ƙari, shan abubuwan haɗin collagen na iya haɓaka samar da wasu sunadarai waɗanda ke taimakawa tsara fatarka, haɗe da elastin da fibrillin (, 5).

Har ila yau, akwai maganganun da yawa da yawa cewa abubuwan haɗin collagen suna taimakawa wajen hana ƙuraje da sauran yanayin fata, amma waɗannan ba su da goyan bayan shaidun kimiyya.

Zaka iya siyan abubuwan haɗin collagen akan layi.

Shan kari wanda ke dauke da sinadarin collagen na iya rage saurin tsufar fatar ka. Koyaya, ana buƙatar ƙaƙƙarfan shaida daga nazarin nazarin tasirin collagen da kansa.

2. Yana taimakawa rage ciwon mara

Collagen yana taimakawa wajen kiyaye mutuncin guringuntsi, wanda shine kamar kayan roba wanda ke kare mahaɗan ka.

Yayinda yawan kwayar halitta a jikinku ke raguwa yayin da kuka tsufa, haɗarinku na haifar da cututtukan haɗin gwiwa irin su osteoarthritis yana ƙaruwa (9).

Wasu nazarin sun nuna cewa shan abubuwan haɗin collagen na iya taimakawa inganta alamun cututtukan osteoarthritis da rage haɗin gwiwa gaba ɗaya (, 9).

A cikin binciken daya, 'yan wasa 73 da suka cinye gram 10 na collagen a kullum tsawon makonni 24 sun sami raguwar raɗaɗin ciwon haɗin gwiwa yayin tafiya da kwanciyar hankali, idan aka kwatanta da ƙungiyar da ba ta ɗauka ba ().

A wani binciken kuma, manya sun dauki gram 2 na collagen a kullun tsawon kwanaki 70. Wadanda suka dauki collagen suna da raguwa mai yawa a cikin haɗin gwiwa kuma sun sami damar iya motsa jiki fiye da waɗanda ba su ɗauka ba ().

Masu bincike sunyi tunanin cewa karin haɗin haɗin zai iya tarawa a cikin guringuntsi kuma yana motsa tsoffinku don yin haɗin gwiwa.

Sun ba da shawarar wannan na iya haifar da ƙananan kumburi, mafi kyawun tallafi ga haɗin gwiwa, da rage ciwo ().

Idan kanaso kayi kokarin daukar kari na collagen don tasirinsa na rage radadin ciwo, karatuttukan karatu suna ba da shawarar ya kamata ka fara da maganin yau da kullun na 8-12 gram (9,).

Shownaukar abubuwan haɗin collagen an nuna su don rage kumburi da kuma motsa kiragen shiga cikin jiki. Wannan na iya taimakawa wajen inganta jinƙai tsakanin mutane masu fama da cututtukan haɗin gwiwa kamar osteoarthritis.

3. Zai iya hana zubar kashi

Kashin kashinku an yi shi ne da yawa na collagen, wanda ke ba su tsari kuma yana taimaka musu su kasance masu ƙarfi ().

Kamar yadda collagen da ke jikinka yake lalacewa yayin da kake tsufa, hakanan yawan kasusuwa. Wannan na iya haifar da yanayi kamar osteoporosis, wanda ke da alaƙa da ƙananan ƙashi kuma yana da alaƙa da haɗarin kasusuwa na kasusuwa (,).

Nazarin ya nuna cewa shan abubuwan haɗin collagen na iya samun wasu tasiri a cikin jiki wanda ke taimakawa hana ƙashin kashi wanda ke haifar da osteoporosis (9,).

A cikin wani binciken, mata sun sha ko dai wani sinadarin kari wanda aka hada shi da gram 5 na collagen ko kuma sinadarin calcium ba wani collagen a kullum na tsawon watanni 12.

A ƙarshen binciken, matan da ke shan alli da ƙarin haɗin collagen suna da ƙananan matakan jini na sunadarai da ke inganta raunin kashi fiye da waɗanda suke shan alli kawai ().

Wani binciken ya gano irin wannan sakamakon a cikin mata 66 wadanda ke daukar gram 5 na collagen a kullum tsawon watanni 12.

Matan da suka dauki collagen sun nuna karuwar har zuwa 7% a cikin yawan ma'adinan kashinsu (BMD), idan aka kwatanta da matan da ba su cin abincin collagen ().

BMD ma'auni ne na yawan ma'adanai, kamar su alli, a cikin ƙasusuwanku. BMananan BMD yana haɗuwa da kasusuwa masu rauni da ci gaban osteoporosis ().

Wadannan sakamakon suna da tabbaci, amma ana buƙatar karin nazarin ɗan adam kafin a tabbatar da rawar abubuwan haɗin collagen cikin lafiyar ƙashi.

Yin amfani da abubuwan haɗin collagen na iya taimakawa rage haɗarin rikicewar ƙashi kamar osteoporosis. Suna da damar taimakawa ƙara BMD da ƙananan matakan sunadarai a cikin jini wanda ke motsa raunin kashi.

4. Zai iya bunkasa ƙwayar tsoka

Tsakanin 1-2% na ƙwayar tsoka an haɗa shi da haɗin. Wannan furotin ya zama dole don kiyaye tsokokin ku suyi aiki da kyau ().

Nazarin ya ba da shawarar cewa abubuwan haɗin collagen suna taimakawa haɓaka ƙwayar tsoka a cikin mutane tare da sarcopenia, asarar ƙwayar tsoka da ke faruwa tare da shekaru ().

A cikin wani binciken, maza marasa karfi 27 sun dauki gram 15 na collagen yayin shiga cikin shirin motsa jiki kowace rana tsawon makonni 12. Idan aka kwatanta da maza da suka motsa jiki amma ba su ɗauki collagen ba, sun sami ƙarin ƙwayar tsoka da ƙarfi sosai).

Masu binciken sun ba da shawarar cewa shan sinadarin na iya inganta hada sunadarin sunadarai kamar na halitta, tare da kara kuzarin tsoka bayan motsa jiki ().

Researcharin bincike ya zama dole don bincika tasirin collagen don haɓaka ƙwayar tsoka.

Bincike ya nuna cewa cinye abubuwan hada sinadarin hada karfi ya kara karfin tsoka da karfi a cikin mutane masu fama da asarar tsoka.

5. Yana inganta lafiyar zuciya

Masu binciken sun kaddara cewa shan karin sinadarin na hade jiki na iya taimakawa wajen rage barazanar da ke tattare da zuciya.

Collagen yana samar da tsari ga jijiyoyin ku, wadanda sune jijiyoyin jini wadanda ke daukar jini daga zuciyar ku zuwa sauran jikin ku. Ba tare da isassun kayan aiki ba, jijiyoyin jiki na iya zama masu rauni da rauni ().

Wannan na iya haifar da atherosclerosis, cutar da ke tattare da takaita jijiyoyin jiki. Atherosclerosis yana da damar haifar da ciwon zuciya da bugun jini ().

A cikin wani binciken, manya masu lafiya 31 sun dauki gram 16 na collagen a kullum tsawon watanni 6. A ƙarshe, sun sami raguwa sosai a cikin matakan ƙarfin jijiya, idan aka kwatanta da kafin su fara ɗaukar ƙarin ().

Bugu da ƙari, sun haɓaka matakan HDL “mai kyau” cholesterol da kimanin 6%. HDL muhimmin abu ne a cikin haɗarin yanayin zuciya, gami da atherosclerosis ().

Koyaya, ana buƙatar ƙarin nazarin akan rawar abubuwan haɗin collagen a cikin lafiyar zuciya.

Supaukar abubuwan haɗin collagen na iya taimakawa rage haɗarin haɗarin da ke tattare da yanayin zuciya kamar atherosclerosis.

6. Sauran fa'idodin kiwon lafiya

Arin abubuwan haɗin collagen na iya samun wasu fa'idodin kiwon lafiya, amma waɗannan ba a yi karatun su da yawa ba.

• Gashi da kusoshi. Shan collagen na iya kara karfin farcen ku ta hanyar hana saurin rauni. Allyari, yana iya motsa gashinku da ƙusoshinku su yi tsayi ().
• Lafiya na ciki. Kodayake babu wata hujja ta kimiyya da zata goyi bayan wannan iƙirarin, wasu masu aikin kiwon lafiya suna haɓaka amfani da abubuwan haɗin collagen don magance iyawar hanji, ko cututtukan hanji.
• Lafiyar kwakwalwa. Babu wani karatu da yayi nazari game da tasirin abubuwan haɗin collagen a cikin lafiyar kwakwalwa. Koyaya, wasu mutane suna da'awar cewa suna haɓaka yanayi kuma suna rage alamun tashin hankali.
• Rage nauyi. Wadansu sunyi imanin cewa shan abubuwan haɗin collagen na iya haɓaka ƙimar nauyi da saurin kuzari. Babu wani karatun da zai tallafawa waɗannan iƙirarin.

Kodayake waɗannan tasirin na iya haifar da alƙawari, ana buƙatar ƙarin bincike kafin a iya yanke hukunci na yau da kullun.

An yi iƙirarin abubuwan haɗin collagen don haɓaka ƙwaƙwalwa, zuciya, da ƙoshin lafiya, tare da taimakawa kula da nauyi da kiyaye gashi da ƙusoshin lafiya. Koyaya, akwai ƙananan shaidu don tallafawa waɗannan tasirin.

Abincin da ke dauke da sinadarin collagen

Ana samun Collagen a cikin kayan haɗin dabbobi. Don haka, abinci kamar fatar kaza, naman alade, naman saniya, da kifi sune tushen abubuwan haɗin collagen (,,).

Abincin da ke dauke da gelatin, kamar romon kashi, shima yana samar da sinadarin hada jiki. Gelatin abu ne mai gina jiki wanda aka samu daga collagen bayan an dahu ().

Ana buƙatar ƙarin bincike don sanin ko cin abinci mai wadataccen ƙwayoyin cuta yana taimaka haɓaka haɓakar jiki. Babu wani karatun ɗan adam akan ko abinci mai wadataccen collagen yana da fa'idodi iri ɗaya kamar kari.

Enzymes masu narkewa suna rarraba collagen cikin abinci cikin amino acid da peptides.

Koyaya, an riga an farfasa sinadarin collagen a cikin kari, ko kuma an sanya shi hydrolyzed, wanda shine dalilin da ya sa ake tunanin za a iya shanyewa sosai fiye da na collagen a cikin abinci.

Yawancin abinci suna ƙunshe da abubuwan haɗin jiki, gami da abincin dabbobi da romon ƙashi. Koyaya, shanta bai da inganci kamar na collagenzed collagen.

Collagen sakamako masu illa

A halin yanzu, babu sanannun haɗarin da ke tattare da shan abubuwan haɗin collagen.

Koyaya, ana yin wasu kari daga abubuwan ƙoshin abinci na yau da kullun, kamar su kifi, kifin kifi, da ƙwai. Mutanen da ke da rashin lafiyan waɗannan abinci ya kamata su guji abubuwan haɗin collagen da aka yi da waɗannan abubuwan don hana halayen rashin lafiyan.

Wasu mutane sun kuma ba da rahoton cewa abubuwan haɗin collagen suna barin mummunan ɗanɗano a cikin bakinsu ().

Bugu da ƙari, abubuwan haɗin collagen suna da damar haifar da illa masu narkewa, kamar su cike da ƙoshin zuciya ().

Ba tare da la'akari ba, waɗannan ƙarin sun zama lafiya ga mafi yawan mutane.

Laarin abubuwan haɗin collagen na iya haifar da sakamako masu illa, kamar su ɗanɗano mara kyau a cikin baki, ƙwannafi, da cikawa. Idan kana da rashin lafiyan jiki, ka tabbata ka sayi abubuwan kari wadanda ba a yi su ba daga kafofin collagen da kake rashin lafiyan su.

Layin kasa

Shan collagen yana da alaƙa da fa'idodi da yawa na lafiya da ƙananan haɗari kaɗan.

Don farawa, kari na iya inganta lafiyar fata ta rage wrinkles da rashin ruwa. Hakanan zasu iya taimakawa haɓaka ƙwayar tsoka, hana ƙashin kashi, da sauƙaƙe ciwon haɗin gwiwa.

Mutane sun ba da rahoton wasu fa'idodi da yawa na abubuwan haɗin collagen, amma waɗannan iƙirarin ba a yi nazari sosai ba.

Kodayake abinci da yawa na dauke da sinadarin collagen, ba a san ko sinadarin da ke cikin abinci yana ba da fa'idodi iri ɗaya kamar na kari.

Abubuwan haɗin haɗin gwiwa gabaɗaya suna da aminci, suna da sauƙin amfani, kuma tabbas sunada ƙimar gwada amfaninsu.