Isebenzelani iGelatin? Izinzuzo, Ukusetshenziswa nokuningi

-Delile

• Kuyini iGelatin?
• Yenziwe Cishe Ngokuphelele Ngamaphrotheni
• IGelatin Ingathuthukisa Impilo Ehlanganyelwe Nethambo
• IGelatin Ingathuthukisa Ukubukeka Kwesikhumba Nezinwele
• Kungathuthukisa Umsebenzi WeBongo kanye Nempilo Yengqondo
• IGelatin Ingakusiza Ukwehlisa Isisindo
• Ezinye Izinzuzo zeGelatin
• Kungakusiza Ulale
• Kungasiza Nge-Type 2 Diabetes
• Kungathuthukisa Impilo Yezitho
• Kunganciphisa Ukulimala Kwesibindi
• Kungakhula Ukukhula Komdlavuza
• Ungayenza Kanjani I-Gelatin Yakho
• Izithako
• Izikhombisi-ndlela
• Okusemqoka

I-Gelatin ingumkhiqizo wamaprotheni othathwe ku-collagen.

Inezinzuzo ezibalulekile zezempilo ngenxa yenhlanganisela yayo eyingqayizivele yama-amino acid.

IGelatin ikhonjisiwe ukuthi ibambe iqhaza ekusebenzeni kwezempilo okuhlangene nokusebenza kobuchopho, futhi ingathuthukisa ukubukeka kwesikhumba nezinwele.

Kuyini iGelatin?

I-Gelatin ingumkhiqizo owenziwe ngokupheka i-collagen. Yenziwe cishe ngokuphelele ngamaprotheni, futhi iphrofayili yayo eyingqayizivele ye-amino acid iyinikeza izinzuzo eziningi zezempilo (,,).

I-Collagen yiprotheni eningi kakhulu etholakala kubantu nasezilwaneni. Itholakala cishe yonke indawo emzimbeni, kepha iningi kakhulu esikhumbeni, emathanjeni, emisipheni nasemigudwini ().

Inikeza amandla nokwakheka kwezicubu. Isibonelo, i-collagen inyusa ukuguquguquka kwesikhumba namandla wamathenda. Kodwa-ke, kunzima ukudla i-collagen ngoba imvamisa itholakala ezingxenyeni ezingathandeki zezilwane ().

Ngenhlanhla, i-collagen ingakhishwa kulezi zingxenye ngokuzibilisa emanzini. Abantu bavame ukwenza lokhu lapho benza isobho esitokisini ukwengeza ukunambitheka nezakhamzimba.

I-gelatin ekhishwe phakathi nale nqubo ayinambitheki futhi ayinambala. Iyancibilika emanzini afudumele, bese ithatha ukwakheka okufana nejeli lapho ipholile.

Lokhu kwenze kwaba lusizo njenge-ejenti ekhiqiza ukudla, emikhiqizweni efana neJell-O noswidi we-gummy. Ingasetshenziswa futhi njengomhluzi wethambo noma njengesengezo (6).

Kwesinye isikhathi, i-gelatin icutshungulwa ngokuqhubekayo ukuze ikhiqize into ebizwa nge-collagen hydrolyzate, equkethe ama-amino acid afana ne-gelatin futhi enezinzuzo ezifanayo zezempilo.

Kodwa-ke, iyancibilika emanzini apholile futhi ayenzi ijeli. Lokhu kusho ukuthi kungaba mnandi kakhulu njengesengezo kwabanye abantu.

Kokubili i-gelatin ne-collagen hydrolyzate kuyatholakala njengezengezo kufomu le-powder noma le-granule. I-Gelatin nayo ingathengwa ngefomu leshidi.

Noma kunjalo, ayizilungele izigaxa ngoba yenziwa ngezingxenye zezilwane.

I-Gelatin yenziwa ngokupheka i-collagen. Cishe iyiprotheni ngokuphelele futhi inezinzuzo eziningi zezempilo. Ingasetshenziselwa ukukhiqizwa kokudla, idliwe njengomhluzi wethambo noma ithathwe njengesengezo.

Yenziwe Cishe Ngokuphelele Ngamaphrotheni

I-Gelatin ingamaprotheni angama-98-99%.

Kodwa-ke, yiprotheni engaphelele ngoba ayiqukethe wonke ama-amino acid abalulekile. Ngokuqondile, ayiqukethe i-amino acid tryptophan ebalulekile (7).

Kodwa-ke lokhu akuyona inkinga, ngoba akunamathuba okuthi udle i-gelatin njengomthombo wakho kuphela wamaprotheni. Futhi kulula ukuthola i-tryptophan kusuka kokunye ukudla okunothile kwamaprotheni.

Nawa ama-amino acid amaningi kakhulu e-gelatin avela ezilwaneni ezincelisayo ():

• IGlycine: 27%
• Ukuphenya: 16%
• I-Valine: 14%
• I-Hydroxyproline: 14%
• I-Glutamic acid: 11%

Ukwakheka okuqondile kwe-amino acid kuyehluka kuya ngohlobo lwezicubu zezilwane ezisetshenzisiwe kanye nendlela yokulungiselela.

Kuyathakazelisa ukuthi i-gelatin ingumthombo wokudla ocebe kakhulu we-amino acid glycine, ebaluleke kakhulu empilweni yakho.

Ucwaningo luye lwabonisa ukuthi, nakuba umzimba wakho ungaphumelela, ngokuvamile ngeke wenze okwanele ukumboza izidingo zakho. Lokhu kusho ukuthi kubalulekile ukudla okwanele ekudleni kwakho ().

Okuqukethwe kwezakhi ze-1-2% esele kuyahlukahluka, kepha kuqukethe amanzi namanani amancane amavithamini namaminerali afana ne-sodium, calcium, phosphorus ne-folate (9).

Kodwa-ke, uma kukhulunywa nje, i-gelatin ayiwona umthombo ocebile wamavithamini namaminerali. Esikhundleni salokho, izinzuzo zayo zezempilo ziwumphumela wephrofayili yayo ehlukile ye-amino acid.

I-Gelatin yenziwa ngamaprotheni angama-98-99%. U-1-2% osele ngamanzi namanani amancane amavithamini namaminerali. IGelatin ingumthombo wokudla ocebe kakhulu we-amino acid glycine.

IGelatin Ingathuthukisa Impilo Ehlanganyelwe Nethambo

Ucwaningo oluningi luphenye ukusebenza kwe-gelatin njengokwelashwa kwezinkinga ezihlangene nezethambo, njenge-osteoarthritis.

I-osteoarthritis yindlela ejwayelekile kakhulu ye-arthritis. Kwenzeka lapho uqwanga oluhlanganisayo phakathi kwamalunga luwohloka, okuholela ezinhlungwini nasekuqineni.

Kokunye ukuhlola, abantu abangama-80 abane-osteoarthritis banikezwe i-gelatin supplement noma i-placebo izinsuku ezingama-70. Labo abathathe i-gelatin babike ukwehliswa okukhulu kobuhlungu nokuqina okuhlangene ().

Kwesinye isifundo, abasubathi abangama-97 banikezwa i-gelatin supplement noma i-placebo amasonto angama-24. Labo abathathe i-gelatin babone ukwehla okukhulu ezinhlungwini ezihlangene, ekuphumuleni naphakathi nomsebenzi, uma kuqhathaniswa nalabo abanikezwa i-placebo ().

Ukubuyekezwa kwezifundo kwathola ukuthi i-gelatin yayingcono kune-placebo yokwelapha ubuhlungu. Kodwa-ke, ukubuyekezwa kuphethe ngokuthi bebungekho ubufakazi obanele bokuncoma ukuthi abantu babusebenzise ukwelapha i-osteoarthritis ().

Imiphumela emibi kuphela ebikiwe ngezithako ze-gelatin ukunambitheka okungathandeki, nemizwa yokugcwala. Ngasikhathi sinye, kunobunye ubufakazi bemiphumela yabo emihle ezinkingeni ezihlangene nezethambo (,).

Ngalezi zizathu, kungakuhle ukunikeza izithako ze-gelatin uma ubhekene nalezi zinkinga.

Kunobunye ubufakazi bokusetshenziswa kwe-gelatin ezinkingeni ezihlangene nezethambo. Ngoba imiphumela emibi incane, kufanelekile ukucatshangelwa njengesengezo.

IGelatin Ingathuthukisa Ukubukeka Kwesikhumba Nezinwele

Ucwaningo olwenziwe kuma-gelatin supplements lukhombisa imiphumela emihle yokuthuthukisa ukubukeka kwesikhumba nezinwele.

Ucwaningo olulodwa abesifazane babedla cishe amagremu ayi-10 engulube noma i-fish collagen (khumbula ukuthi i-collagen iyona nto eyinhloko ye-gelatin).

Abesifazane bahlangabezane nokwanda okungu-28% komswakama wesikhumba ngemuva kwamasonto ayisishiyagalombili ethathe ingulube i-collagen, kanye nokwanda ngo-12% komswakama ngemuva kokuthatha i-fish collagen (15).

Engxenyeni yesibili yocwaningo olufanayo, abesifazane abangu-106 bacelwa ukuthi badle amagremu ayi-10 e-fish collagen noma i-placebo nsuku zonke izinsuku ezingama-84.

Ucwaningo luthole ukuthi ukuminyana kwe-collagen kwesikhumba sababambiqhaza kukhuphuke kakhulu eqenjini elinikezwe i-fish collagen, uma kuqhathaniswa neqembu le-placebo (15).

Ucwaningo lukhombisa ukuthi ukuthatha i-gelatin nakho kungathuthukisa ukuqina kwezinwele nokukhula.

Ucwaningo olulodwa lunikeze i-gelatin supplement noma i-placebo amasonto angama-50 kubantu abangama-24 abane-alopecia, uhlobo lokulahleka kwezinwele.

Izinombolo zezinwele zikhuphuke ngama-29% eqenjini elinikezwe i-gelatin ngokuqhathaniswa nokungaphezulu nje kwe-10% eqenjini le-placebo. Ubuningi bezinwele bukhuphuke futhi ngama-40% nge-gelatin supplement, uma kuqhathaniswa nokwehla kwe-10% eqenjini le-placebo (16).

Olunye ucwaningo lwabika okutholakele okufanayo. Ababambiqhaza banikezwa amagremu ayi-14 e-gelatin ngosuku, base bethola ukwanda okulingene kobukhulu bezinwele ezingaba ngu-11% (17).

Ubufakazi bukhombisa ukuthi i-gelatin ingakhulisa umswakama kanye nokuqina kwesikhumba kwe-collagen. Kungakhuphula futhi ukushuba kwezinwele.

Kungathuthukisa Umsebenzi WeBongo kanye Nempilo Yengqondo

IGelatin icebe kakhulu nge-glycine, exhunyaniswe nokusebenza kobuchopho.

Ucwaningo oluthile luthole ukuthi ukuthatha i-glycine kuthuthukise kakhulu inkumbulo nezici ezithile zokunaka ().

Ukuthatha i-glycine kuye kwaxhunyaniswa nokuthuthuka kokuphazamiseka okuthile kwezempilo yengqondo, njenge-schizophrenia.

Yize kungacaci ngokuphelele ukuthi yini ebangela i-schizophrenia, abacwaningi bakholelwa ukuthi ukungalingani kwe-amino acid kungadlala indima.

IGlycine ingenye yama-amino acid afundwe kubantu abane-schizophrenia, futhi izithasiselo ze-glycine zikhonjisiwe ukunciphisa ezinye izimpawu (18).

Kutholakale futhi ukuthi kunciphisa izimpawu zesifo sokucindezela ngokweqile (OCD) nesifo se-dysmorphic disorder (BDD) ().

IGlycine, i-amino acid esejelatin, ingathuthukisa inkumbulo nokunaka. Kutholakale futhi ukuthi kunciphisa izimpawu zezimo ezithile zempilo yengqondo, njenge-schizophrenia ne-OCD.

IGelatin Ingakusiza Ukwehlisa Isisindo

I-Gelatin cishe ayinamafutha ne-carb, kuya ngokuthi yenziwa kanjani, ngakho-ke inama-calories aphansi impela.

Ucwaningo lukhombisa ukuthi kungakusiza nokuthi wehlise isisindo.

Kokunye ukuhlola, abantu abangama-22 banikezwa ngamunye amagremu angama-20 e-gelatin. Ngenxa yalokhu, babona ukwanda kwamahomoni aziwa ukunciphisa isifiso sokudla, futhi babika ukuthi i-gelatin ibasizile bazizwa begcwele ().

Ucwaningo oluningi luthole ukuthi ukudla okunamaprotheni amaningi kungakusiza uzizwe ugcwele. Kodwa-ke, uhlobo lweprotheyini oludlayo lubonakala ludlala indima ebalulekile (,).

Olunye ucwaningo lunikeze abantu abangama-23 abaphilile kungaba i-gelatin noma i-casein, iphrotheni etholakala obisini, njengekuphela kweprotheni ekudleni kwabo amahora angama-36. Abaphenyi bathole ukuthi i-gelatin inciphise indlala ngama-44% ngaphezu kwe-casein ().

I-Gelatin ingasiza ekunciphiseni isisindo. Kunama-kilojoule amancane futhi kukhonjisiwe ukuthi kusiza ekunciphiseni ukudla futhi kwandise imizwa yokugcwala.

Ezinye Izinzuzo zeGelatin

Ucwaningo lubonisa ukuthi kungenzeka kube nezinye izinzuzo zezempilo ezihambisana nokudla i-gelatin.

Kungakusiza Ulale

I-amino acid glycine, egcwele i-gelatin, ikhonjisiwe ezifundweni eziningana ukusiza ukuthuthukisa ukulala.

Ezifundweni ezimbili ezisezingeni eliphakeme, ababambiqhaza bathathe ama-3 amagremu we-glycine ngaphambi kokulala. Babenze ngcono kakhulu izinga lokulala, baba nesikhathi esilula sokulala futhi babengakhathali kangako ngosuku olulandelayo (24, 25).

Cishe u-1-2 wezipuni (7-14 amagremu) we-gelatin uzohlinzeka ngamagremu ama-3 we-glycine ().

Kungasiza Nge-Type 2 Diabetes

Ikhono le-gelatin lokusiza ekwehliseni isisindo kungaba lusizo kulabo abane-type 2 yesifo sikashukela, lapho ukukhuluphala kungenye yezinto eziyingozi kakhulu.

Ngaphezulu kwalokhu, ucwaningo luthole ukuthi ukuthatha i-gelatin kungasiza futhi abantu abanesifo sikashukela sohlobo lwesibili ukulawula ushukela egazini labo.

Kokunye ukuhlola, abantu abangama-74 abanesifo sikashukela sohlobo 2 banikezwe ama-gramu ama-5 e-glycine noma i-placebo nsuku zonke izinyanga ezintathu.

Iqembu elinikezwe i-glycine lalinciphise kakhulu ukufundwa kwe-HbA1C ngemuva kwezinyanga ezintathu, kanye nokuncipha kokuvuvukala. I-HbA1C yisilinganiso samazinga kashukela egazi womuntu ngokuhamba kwesikhathi, ngakho-ke ukufundwa okuphansi kusho ukulawula okungcono koshukela wegazi ().

Kungathuthukisa Impilo Yezitho

IGelatin nayo ingadlala indima ekuguleni kwezempilo.

Ezifundweni zamagundane, i-gelatin ikhonjiswe ukuthi isiza ukuvikela udonga lwesisu ekulimaleni, noma ngabe lokhu kwenza kanjani ukuthi kungaqondakali ngokuphelele ().

Enye yama-amino acid e-gelatin, ebizwa nge-glutamic acid, iguqulwa ibe yi-glutamine emzimbeni. I-Glutamine ikhonjisiwe ukuthi ithuthukise ubuqotho bodonga lwesisu futhi isize ukuvimbela "ukuvuza kwamathumbu" ().

"Ukuvuza okuvuzayo" kulapho udonga lwesisu lungena kakhulu, luvumela amabhaktheriya nezinye izinto ezingaba yingozi ukudlula kusuka emathunjini kuye egazini, inqubo okungafanele yenzeke ngokujwayelekile ().

Lokhu kucatshangwa ukuthi kufaka isandla ezimweni ezivamile zamathumbu, njenge-irritable bowel syndrome (IBS).

Kunganciphisa Ukulimala Kwesibindi

Ucwaningo oluningi luphenye umphumela wokuvikela we-glycine esibindini.

IGlycine, eyi-amino acid eningi kakhulu kwi-gelatin, ikhonjisiwe ukuthi isiza amagundane anomonakalo wesibindi ohlobene notshwala. Kokunye ukuhlola, izilwane ezinikezwe i-glycine zancipha ekulimaleni kwesibindi ().

Ngaphezu kwalokho, ucwaningo ngonogwaja abanokulimala kwesibindi luthole ukuthi ukunikeza i-glycine kukhuphule ukusebenza kwesibindi nokugeleza kwegazi ().

Kungakhula Ukukhula Komdlavuza

Ucwaningo lokuqala lwezilwane namaseli womuntu lukhombisa ukuthi i-gelatin inganciphisa ukukhula komdlavuza othile.

Ocwaningweni lwamaseli omdlavuza womuntu kumashubhu wokuhlola, i-gelatin evela esikhunjeni sengulube yehlise ukukhula kwamaseli avela kumdlavuza wesisu, umdlavuza wekoloni kanye neleukemia ().

Olunye ucwaningo luthole ukuthi i-gelatin evela esikhunjeni sengulube yandisa impilo yamagundane anezimila ezinomdlavuza ().

Ngaphezu kwalokho, ucwaningo kumagundane aphilayo lwathola ukuthi usayizi wesimila wawungaphansi ngama-50-75% ezilwaneni ezazondliwe ukudla okunama-glycine aphezulu ().

Lokho kushiwo, lokhu kudinga ukuthi kucwaningwe kakhulu ngaphambi kokuthi kwenziwe izincomo.

Ucwaningo lokuqala lubonisa ukuthi ama-amino acid akwelinye i-gelatin angasiza ekuthuthukiseni ikhwalithi yokulala, wehlise amazinga kashukela egazini futhi uvikele amathumbu akho.

Ungayenza Kanjani I-Gelatin Yakho

Ungathenga i-gelatin ezitolo eziningi, noma uyilungiselele ekhaya kusuka ezingxenyeni zezilwane.

Ungasebenzisa izingxenye ezivela kunoma yisiphi isilwane, kepha imithombo ethandwayo yinkomo, ingulube, iwundlu, inkukhu nenhlanzi.

Uma ufuna ukuzama ukuzenzela ngokwakho, nansi indlela:

Izithako

• 3-4 amakhilogremu (azungeze u-1.5 kg) wamathambo ezilwane nezicubu ezixhuma
• Amanzi anele ukumboza amathambo nje
• Isipuni esingu-1 (18 amagremu) kasawoti (ongakukhetha)

Izikhombisi-ndlela

1. Faka amathambo ebhodweni noma kumpheki ophuzayo. Uma usebenzisa usawoti, engeza manje.
2. Thela amanzi anele ukumboza okuqukethwe nje.
3. Letha kumathumba bese wehlisa ukushisa ukuze ubambe.
4. Bamba emlilweni omncane kuze kufike emahoreni angama-48. Uma ipheka isikhathi eside, uzokhipha i-gelatin eyengeziwe.
5. Hlunga uketshezi, bese uluvumela luphole futhi luqine.
6. Sula noma imaphi amanoni ebusweni bese uwalahla.

Lokhu kufana kakhulu nokuthi umhluzi wethambo wenziwa kanjani, okuwumthombo omuhle we-gelatin.

I-gelatin izogcina isonto lonke efrijini, noma unyaka efrijini. Yisebenzise inyakaziswe kuma-gravies nososo, noma uyengeze kuma-dessert.

Uma ungenaso isikhathi sokwenza okwakho, khona-ke kungabuye kuthengwe ngeshidi, i-granule noma ifomu le-powder. I-gelatin elungiswe kusengaphambili ingadonselwa ekudleni okushisayo noma oketshezini, njengezitishi, umhluzi noma ama-gravies.

Kungenzeka futhi ukuqinisa ukudla okubandayo noma iziphuzo ngakho, kufaka phakathi ama-smoothies nama-yogurts. Ungakhetha ukusebenzisa i-collagen hydrolyzate yalokhu, ngoba inezinzuzo ezifanayo zezempilo njenge-gelatin ngaphandle kokuthungwa okufana ne-jelly.

I-Gelatin ingazenzela noma ithengwe ilungiselelwe ngaphambilini. Ingashukunyiselwa kuma-gravies, amasoso noma ama-smoothies.

Okusemqoka

IGelatin icebile ngamaphrotheni, futhi inephrofayili eyingqayizivele ye-amino acid eyinikeza izinzuzo eziningi ezingaba khona zezempilo.

Kunobufakazi bokuthi i-gelatin inganciphisa ubuhlungu obuhlangene nobethambo, ikhuphule ukusebenza kobuchopho futhi isize ekunciphiseni izimpawu zokuguga kwesikhumba.

Ngoba i-gelatin ayinambala futhi ayinambitheki, kulula kakhulu ukuyifaka ekudleni kwakho.

Ungenza i-gelatin ekhaya ngokulandela iresiphi elula, noma ungayithenga ilungiselelwe ukwengeza ukudla neziphuzo zakho zansuku zonke.