5 Kev Pov Thawj Raws Li Txoj Haujlwm Collagen tuaj yeem txhim kho koj cov plaub hau

Zoo Siab

• 1. Muab cov amino acids Acino uas tuaj yeem siv los txhim tsa cov plaub hau
• 2. Pab tua puas rau cov plaub hau plaub hau
• 3. Tuaj yeem Tiv Thaiv Cov Plaub Hau Kom Haum Nrog Kev Laus
• 4. Tuaj yeem Pab Ua Yeeb Yam Kom Qog
• 5. Yooj yim rau ntxiv rau Koj Kev Niaj Hnub
• Rau hauv qab Kab

Collagen yog cov protein ntau tshaj hauv koj lub cev thiab pab ua cov leeg, caj dab, thiab koj cov tawv nqaij ().

Koj lub cev tsim cov tshuaj collagen, tab sis koj kuj tseem tuaj yeem tau txais nws los ntawm tshuaj noj thiab zaub mov, xws li pob txha hnyuv.

Nws tuaj yeem muab ntau yam txiaj ntsig kev noj qab haus huv, xws li txhawb kev noj qab haus huv, plaub hau muaj zog.

Nov yog 5 txoj hauv kev ua pov thawj uas collagen tuaj yeem txhim kho koj cov plaub hau.

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

1. Muab cov amino acids Acino uas tuaj yeem siv los txhim tsa cov plaub hau

Cov plaub hau yog tsim los ntawm cov protein keratin.

Koj lub cev siv ntau cov amino acids los tsim keratin - qee qhov tuaj yeem pom hauv collagen (, 3).

Thaum koj haus cov collagen thiab lwm cov protein, koj lub cev zom lawv mus rau cov amino acids uas tom qab ntawd siv los tsim cov protein tshiab thiab cov tebchaw ().

Muaj 11 qhov tsis tseem ceeb amino acids uas koj lub cev tuaj yeem tsim tau thiab 9 qhov tseem ceeb uas koj xav tau los ntawm koj cov khoom noj. Collagen feem ntau yog ua los ntawm 3 qhov tsis tseem ceeb amino acids: proline, glycine, thiab hydroxyproline (,,).

Proline tseem yog qhov tseem ceeb keratin. Yog li ntawd, kev noj cov pro-nplua nuj collagen yuav tsum muab koj lub cev nrog lub tsev txuas nws yuav tsum tsim cov plaub hau ().

Txawm li cas los xij, kev tshawb nrhiav tib neeg hauv tib neeg rau ntawm kev cuam tshuam ntawm collagen ntawm plaub hau yog tsis txaus, ua rau nws tsis yooj yim paub yog tias cov protein no txhawb cov plaub hau kev loj hlob.

Collagen yog nplua nuj nyob rau hauv cov amino acids uas koj lub cev xav tsim keratin, protein uas ua rau cov plaub hau. Tseem, tib neeg kev tshawb fawb txog kev siv collagen kom nce plaub hau kev loj hlob tsis tau.

2. Pab tua puas rau cov plaub hau plaub hau

Collagen tuaj yeem ua raws li cov tshuaj antioxidant thiab tua kev puas tsuaj los ntawm cov dawb radicals.

Dawb radicals yog cov tebchaw tsim nyob rau hauv koj lub cev los ntawm kev ntxhov siab, huab cua paug, haus luam yeeb, xaiv cov zaub mov tsis zoo, haus cawv, thiab lwm yam ib puag ncig. Ntau dhau dawb radicals tuaj yeem tsim kev puas tsuaj rau koj lub hlwb, cov protein, thiab DNA ().

Kev tshawb fawb pom tias dawb radicals kuj tuaj yeem ua rau cov hauv paus plaub hau. Txij li thaum koj lub cev tiv thaiv kab mob dawb radicals txo qis nrog kev laus, cov neeg laus yog cov muaj kev puas tsuaj rau plaub hau ().

Txhawm rau tawm tsam cov radicals dawb thiab txhawb cov plaub hau noj qab haus huv, koj lub cev xav tau cov tshuaj antioxidants.

Ntau cov kev sim-kuaj lub raj pom tau tias collagen - tshwj xeeb tshaj yog los ntawm cov ntses nplai - tej zaum yuav muaj lub zog antioxidant ua (,,).

Ib txoj kev tshawb nrhiav pom tias marine collagen muaj peev xwm tua tau plaub yam dawb dawb, thaum lwm txoj kev tshawb fawb pom tias cov protein yuav yog cov tshuaj antioxidant zoo dua li cov kab ke muaj npe nyob hauv tshuaj yej (,).

Tseem, nco ntsoov tias kev tshawb nrhiav tsuas tau ua nyob rau hauv cov hlwb sib txawv hauv cov kev sim. Yog li, lub peev xwm antioxidant ntawm collagen nyob rau hauv koj lub cev tsis meej.

Cov hauv paus plaub hau tuaj yeem raug kev puas tsuaj los ntawm dawb radicals. Collagen tuaj yeem ua raws li cov tshuaj antioxidant tuaj yeem tawm tsam dawb radicals thiab tiv thaiv cov plaub hau puas, tab sis kev tshawb fawb muaj cwj ciam.

3. Tuaj yeem Tiv Thaiv Cov Plaub Hau Kom Haum Nrog Kev Laus

Collagen ua 70% ntawm koj daim tawv nqaij, txheej nruab nrab ntawm koj cov tawv nqaij uas muaj lub hauv paus ntawm txhua tus neeg plaub hau (12).

Hauv tshwj xeeb, collagen ua rau muaj kev ywj pheej thiab lub zog ntawm koj lub dermis. Nrog lub hnub nyoog, koj lub cev ua qis dua ntawm kev tsim cov collagen thiab hloov cov hlwb hauv lub dermis. Qhov no yuav yog ib qho ntawm cov laj thawj vim li cas cov plaub hau nyias nyias nyias dhau sij hawm (,,,).

Yog li, muab koj lub cev nrog collagen yuav pab tswj kom muaj cov tawv nqaij noj qab haus huv thiab tiv thaiv cov plaub hau.

Ib yim yim lub lim tiam tshawb nrhiav hauv 69 tus poj niam hnub nyoog 35-55 pom tias noj cov collagen pab txhua hnub ua rau daim tawv nqaij elasticity zoo dua piv rau cov placebo ().

Lwm txoj kev tshawb 12-lub lis piam hauv ntau dua 1,000 cov neeg laus pom tias niaj hnub collagen ntxiv txhim kho qhov nyiaj ntawm cov protein no hauv daim tawv nqaij thiab txo cov cim ntawm daim tawv nqaij laus ().

Txij li thaum plaub hau hle tawm ntawm koj cov tawv nqaij, lub peev xwm ntawm collagen ua rau cuam tshuam rau qhov tshwm sim ntawm kev laus tawv nqaij yuav ua rau kom plaub hau zoo dua qub thiab txo qis. Txawm li cas los xij, kev tshawb fawb txog kev cuam tshuam ntawm collagen ntawm plaub hau thinning yog tsis muaj.

Txij li thaum collagen tiv thaiv txheej ntawm daim tawv nqaij uas muaj cov hauv paus plaub hau, nws yuav pab tiv thaiv cov plaub hau kev ua kom plaub hau thiab ua rau nyias nyias - tab sis kev tshawb fawb txog cov teebmeem no tam sim no tsis muaj.

4. Tuaj yeem Pab Ua Yeeb Yam Kom Qog

Vim nws cov antioxidant zog, collagen tej zaum tuaj yeem tiv thaiv cell puas thiab ua kom qeeb.

Kev cuam tshuam cov plaub hau ntsig txog lub hnub nyoog feem ntau cuam tshuam los ntawm noob caj noob ces, tab sis dawb radical puas rau cov hlwb uas tsim cov plaub hau xim kuj tseem tuaj yeem ua lub luag haujlwm ().

Raws li koj hnub nyoog, cov hlwb ua cov melanin xim uas muab koj cov plaub hau nws xim xim ntuj pib tuag. Txawm li cas los xij, cov radicals dawb uas tshwm sim los ntawm kev noj zaub mov tsis zoo, kev ntxhov siab, thiab cov pa phem ib puag ncig tuaj yeem ua rau melanin-tsim cov hlwb zoo ib yam li ().

Yog tias tsis muaj cov tshuaj tua kab mob txaus los tua dawb radical puas, koj cov plaub hau yuav pib grey. Qhov tseeb, ib txoj kev tshawb fawb-kuaj pom tias cov dej num ua antioxidant ntawm cov hauv paus plaub hau grey muaj ntau dua li cov hauv paus plaub hau uas tseem muaj cov xim (,).

Txij li thaum collagen tau qhia tawm tsam dawb radicals hauv cov leeg ntsuas, nws yuav, nyob rau hauv kev tshawb xav, pab tiv thaiv kev puas tsuaj rau cov cell uas tsim cov plaub hau xim. Raws li qhov tshwm sim, nws tuaj yeem tiv thaiv kev tiv thaiv qog ua ntej lossis qeeb dua qhov muaj hnub nyoog txog kev sib tsoo (,).

Txawm li cas los xij, kev tshawb fawb txog cov antioxidant zoo ntawm collagen nyob rau hauv tib neeg yog tam sim no tsis muaj.

Dawb radical puas rau cov hlwb uas tsim cov plaub hau xim tuaj yeem ua kom nrawm rau kev pleev xim rau qee yam. Txij li thaum collagen tuaj yeem ua raws li tus antioxidant, nws tuaj yeem tawm tsam qhov kev puas tsuaj no thiab qeeb qeeb.

5. Yooj yim rau ntxiv rau Koj Kev Niaj Hnub

Koj tuaj yeem ntxiv collagen rau koj cov zaub mov los ntawm cov zaub mov lossis tshuaj noj.

Vim tias nws ua cov ntaub so ntswg sib txuas ntawm cov tsiaj, nws pom nyob rau hauv cov tawv nqaij, pob txha, thiab cov leeg nqaij qaib, nqaij nyuj, nqaij npuas, thiab ntses.

Broth ua los ntawm cov tsiaj cov pob txha muaj ob qho tib si collagen thiab gelatin, ib tus qauv ua kom siav ntawm collagen. Lub cev no pob txha tuaj yeem raug hliv tawm los ua dej haus lossis siv ua lub hauv paus rau kua zaub ().

Ib qho ntxiv, kev noj cov zaub mov muaj protein ntau yuav ua rau koj lub cev ntau dua collagen. Cov txiv kab ntxwv, lub taub kua txob, Zaub pob qe, thiab txiv pos nphuab yog qhov zoo ntawm cov vitamins no ().

Thaum kawg, collagen tuaj yeem raug noj tshuaj ntxiv los yog hmoov ntxiv. Feem ntau ntawm cov tshuaj collagen yog hydrolyzed, txhais tau hais tias lawv twb tau tawg thiab yooj yim dua los nqus ().

Collagen hmoov yog tsw- thiab tsw ntxhiab thiab tuaj yeem ntxiv rau smoothies, kas fes, thiab lwm yam kua dej kub lossis txias. Flavored ntau yam yog muaj zoo li.

Raws li kev tshawb nrhiav tam sim no, collagen pabcuam ntxiv yog qhov zoo rau neeg feem coob. Txawm li cas los xij, qee qhov lus tshaj tawm qhia tias cov tshuaj yuav ua rau lub cev ua rau mob plab, mob plab, lossis kub siab ().

Collagen tuaj yeem muaj nyob hauv cov zaub mov, xws li cov pob txha nqaij thiab cov nqaij tsiaj, nrog rau daim tawv nqaij. Collagen pabcuam ntxiv los kuj muaj tib yam, ntau yam nws muaj collagen uas twb tau tawg tas, ua rau nws yooj yim mus nqus.

Rau hauv qab Kab

Collagen tuaj yeem txhawb cov plaub hau noj qab haus huv nyob rau ntau txoj hau kev.

Rau ib qho, koj lub cev yuav tuaj yeem siv cov amino acids nyob rau hauv collagen tsim cov plaub hau plaub hau thiab ntxiv dag zog rau daim tawv nqaij uas muaj koj cov hauv paus plaub hau. Nws kuj tseem tuaj yeem tiv thaiv cov plaub hau cov hauv paus thiab ua kom xim av.

Txawm li cas los xij, kev tshawb fawb txog cov teebmeem ntawm collagen rau tib neeg cov plaub hau yog txwv.

Yog tias koj xav nyob hauv kev sim collagen los txhim kho koj cov plaub hau, xav txog pob txha nqaij los yog tshuaj noj uas tuaj yeem xyaw rau hauv cov khoom noj lossis dej haus.

Koj tuaj yeem yuav cov tshuaj collagen ntawm cov khw muag khoom hauv zos lossis hauv online.