Collagen inowanikwa mumuviri wedu uye zvinosuwisa kuti haionekwe. Neichi chikonzero, isu tinoda kupa nzvimbo kwairi uye kudzidza nezvayo chii chaizvo, ine basa rei paganda redu, kuti inogadzirwa sei uye kuti tingaiwana kupi.
Nekufamba kwenguva, ganda redu rinotambura. Yakasvika pane rimwe zera zviri nyore tanga kuzvitarisira kunyangwe zvishoma uye kakawanda pasvondo. Zvakanaka kutanga neainyorovesa ayo anononoka kukwegura kweganda uye nekuonekwa kwemavara, asi collagen iri kutora nhanho kuenda kumberi.
Chii chinonzi collagen?
Kutaura mune mamwe mazwi ehunyanzvi, collagen iri protein inogadzirwa nemicheka yakawanda. Iyo yakavanzika neinobatanidza materu maseru, ndiko kuti, nefibroblasts. Inoita pakati pe25% uye 30% yeiyo yakazara protein protein yeiyo muviri uye 80% yeiyo yakazara inosanganisa nyama.
Collagen ndiye yakaumbwa neamino acids, senge glycine, arginine, proline, hydroxy-proline. Uye zvakare, zvakakosha kwazvo kujekesa huwandu hwakawanda hwezinc, mhangura nesilicon yainayo. Collagen inowanikwa munzvimbo dzese dzemuviri dzinoita basa rakakosha, senge mapfupa, ligaments uye tendon kuve chinhu kana puroteni yakakosha mukusimba kweganda.
Collagen inoshanda muganda redu
Collagen inopa simba rekuwedzera kune ese masisitimu emuviri, anovadzivirira nekugadzira a chipingamupinyi pazvinhu zvine chepfu, utachiona uye mhando dzese dzehupfu dzinowanikwa mune nharaunda senge microorganism uye cancer maseru.
Kune rimwe divi, tsinga dzeropa dzakachengetedzwa zvakanaka kuvonga kune chiito che collagen. Iyo yekugaya turakiti, dundira, nduru, itsvo nemoyo zvinopfuudza kutonga kwecollagen inochengeta matukisi nemasero pamwechete. Kune rimwe divi, collagen inowanikwa muhuwandu hwakawanda mu bvudzi nezvipikiri pamwe nemumarunda, uye zvinyama zvinobatanidza tsandanyama nemapfupa.
Ndokusaka collagen yakakosha nekuti chikamu che dermis, inotsigira ganda uye ndiyo yakaoma kwazvo mapuroteni yeiyo inosanganisa matishu, saka kana isu tichishaya mu collagen mumuviri wedu, tichava nekushomeka kwekusimba uye nekudaro, kuwedzera kwekusanzwisisika.
Tinorasa sei collagen?
Sezvatinokura uye kuchembera tiri kurasikirwa collagen semhedzisiro yeshanduko yemetabolic kuti isu tiri kurarama nekuda kwekuderera kwekugadzirwa kwehomoni, ndiko kuti, semhedzisiro yekufamba kwenguva. Kuchengeta collagen shoma mukati medu kunokonzera kuti epithelial zvimiro zvive zvisina kusimba, zvive nyore uye zvive nyore kukuvadza ganda. Bvudzi risina simba, chitarisiko che kuunyana, kuunyana, isina kusimba mitsipa uye majoini asingachinjiki.
Yakasvika pane rimwe zera, sezvakaita iyo 25 makore zera, muviri unodzora kugadzirwa kwe collagen, uye kubva pamakore makumi mana kuderera kuri kukuru kwazvo. Muzvidzidzo zvakasiyana siyana uye ongororo pamusoro penyaya iyi, 40% collagen inorasika zviri nyore mushure mekubva 40 makore. Uye kana isu tine rombo rakanaka, kune iyo 70 makore kurasikirwa kwacho kunenge makumi matatu muzana.
Izvi zvinoitika nekuda kwezvikonzero zvakasiyana.
- Kuwanda kwekuratidzwa kwezuva, kuputa, kushushikana kana kushungurudza kurovedza muviri kunobatsira kuderera kweclagen.
- Izvo zvinofanirwa kujekeswa kuti kuchembera hakuparadze collagen, asi kunotanga kuitika zvishoma. Semuenzaniso, panguva yekuguma kuenda kumwedzi, kana tikamira kufunga nezve collagen, unogona kurasikirwa kusvika pamakumi matatu muzana eiyo collagen iri paganda rako.
- Una kudya zvisina kuchengetedzwa uye mararamiro asina hutano idzo dzekanoni furu kuitira kuti collagen isabudiswe sezvainofanirwa. Mavhitamini uye maamino acids akakosha mukugadzirwa kwemapuroteni uye pakati pavo pane collagen. Antioxidants yakanaka pakubatsira collagen kuzvichengeta pachayo apo Kudya kwakapfuma kwazvo mushuga yakapusa kunokonzeresa kuparara kwavo.
- Kana iwe uine chero kurwara, muviri uye metabolism zvinogona kusashanda pamwero wakaenzana, nokudaro zvichidzivirira kunwa kwevhithamini nemamineral.
Collagen Akapfuma Zvikafu
Tevere, isu tichaona kwatinogona kuwana iyo yakakosha collagen mune chikafu chatinowana muchitoro chedu chiri padyo.
Zvikafu zvakapfuma muanthocyanidins
Ndokunge, isu tinofanirwa kutsvaga michero ine anthocyanidins mukati. Kuti tiite izvi, isu tinotsvaga chikafu chetsvuku nepepuru. Cherries, blueberries, mabherberries, raspberries, majikiji. Dzese dzinodzivirira pamwaranzi yezuva, inowedzera mavitamini C mumasero uye inodzivirira kutsakatika kwe collagen kubva paganda redu uye nyama inosangana.
Zvikafu zvakapfuma muvhitamini C
Vitamini iyi yakakosha kuti iite kugadzirwa kwakanaka kwecollagen, kuchengetedza ganda redu rakasimba uye riine hutano. Tinogona kuiwana mu mandimu, mazambiringa uye maranjisi. Strawberries, madomasi, nhungirwa uye broccoli.
Chikafu chakapfuma muproline uye lysine
Unogona kuwana lysine mu nyama dzakaonda, hove, nyemba uye nemukaka une mafuta mashoma, uye proline mu jena jena uye utachiona hwegorosi. Lysine yakakosha amino asidhi uye inofanirwa kuwanikwa kuburikidza nechikafu, zvisinei, proline isiri-yakakosha amino acid inogona kugadzirwa mumuviri.
Soy uye zvigadzirwa
Soybeans uye nezvimwe zvavanotora, senge tofu, tempeh uye miriwo soy mukaka, Inogona kubatsira mukuumbwa kwe collagen muganda, tendon uye ligaments.
Zvokudya zvine mhangura
Mhangura inobatsira mukuumbwa kwe collagen mumuviri, saka zvinobatsira kuwedzera kushandiswa kwezvikafu zvakapfuma mumhangura, senge chiropa, shellfish, oysters, girini mashizha mashizha, nzungu, uye bhinzi.