Chii Chinogonesa Gelatin? Zvakanakira, Zvishandiso uye Zvimwe

Zvemukati

• Chii chinonzi Gelatin?
• Yakagadzirwa Kunenge Kwose Kwazvo kweProtein
• Gelatin Inogona Kuvandudza Joint uye Bone Hutano
• Gelatin Inogona Kuvandudza Kuonekwa kweGanda uye Bvudzi
• Inogona Kuvandudza Basa reBongo uye Hutano hwepfungwa
• Gelatin Inogona Kukubatsira Iwe Kuderedza Kurema
• Zvimwe Zvakanakira Gelatin
• Iyo Inogona Kukubatsira Iwe Kurara
• Inogona Kubatsira Nerudzi rwechipiri Chirwere cheshuga
• Inogona Kuvandudza Uturu Hutano
• Iyo Inogona Kuderedza Chiropa Kukuvara
• Inogona Kunonoka Kenza Kukura
• Nzira Yokuita Nayo Gelatin Yako
• Zvinoshandiswa
• Mirayiridzo
• Icho Chinokosha

Gelatin chigadzirwa cheprotein chinotorwa kubva ku collagen.

Iyo ine yakakosha hutano mabhenefiti nekuda kwayo yakasarudzika kusanganiswa kweamino acids.

Gelatin yakaratidzirwa kuita chinzvimbo muhutano hwakabatana uye nehuropi basa, uye inogona kuvandudza kutaridzika kweganda nemvere.

Chii chinonzi Gelatin?

Gelatin chigadzirwa chakagadzirwa nekubika collagen. Iyo inogadzirwa inenge izere neprotein, uye yakasarudzika amino acid chimiro inopa iyo yakawanda hutano mabhenefiti (,,).

Collagen ndiyo protein yakawanda kwazvo inowanikwa muvanhu nemhuka. Inowanikwa kwese kwese mumuviri, asi yakanyanya kuwanda paganda, mabhonzo, tendon uye ligaments ().

Inopa simba uye chimiro chemasuru. Semuenzaniso, collagen inowedzera kushanduka kweganda uye kusimba kwetendon. Nekudaro, zvinonetsa kudya collagen nekuti inowanzo kuwanikwa munzvimbo dzisingafarirwe dzemhuka ().

Neraki, collagen inogona kubviswa kubva munzvimbo idzi nekuidzivira mumvura. Vanhu vanowanzo ita izvi pavanenge vachigadzira muto wemushonga kuti vawedzere kunaka uye zvinovaka muviri.

Iyo gelatin yakaburitswa panguva yekuita iyi haina kunaka uye haina ruvara. Inonyunguduka mumvura inodziya, uye inotora jelly-senge dhizaini painotonhora.

Izvi zvave kuita kuti zvive zvinobatsira seanomira mumagetsi mukugadzirwa kwechikafu, mune zvigadzirwa zvakaita saJell-O uye gummy candy. Inogona zvakare kudyiwa seye pfupa muto kana sekuwedzera (6).

Dzimwe nguva, gelatin inogadziriswazve kuti ibudise chinhu chinonzi collagen hydrolyzate, iyo iine maamino acids akafanana negelatin uye ine hutano hwakaenzana.

Zvisinei, inonyunguduka mumvura inotonhorera uye haigadzi jelly. Izvi zvinoreva kuti inogona kuve inonakidza sekuwedzera kune vamwe vanhu.

Ose gelatin uye collagen hydrolyzate anowanikwa seanowedzera muhupfu kana fomu yegranule. Gelatin inogona zvakare kutengwa mune pepa fomu.

Zvakangodaro, haina kukodzera vegans nekuti inogadzirwa kubva kumativi emhuka.

Gelatin inogadzirwa nekubika collagen. Iyo inenge yakazara mapuroteni uye ine zvakawanda zvakanaka zvehutano. Inogona kushandiswa mukugadzira chikafu, inodyiwa sebfupa muto kana kutorwa sekuwedzera.

Yakagadzirwa Kunenge Kwose Kwazvo kweProtein

Gelatin ndeye 98-99% protein.

Zvisinei, ipuroteni isina kukwana nekuti haina zvese zvakakosha amino acids. Kunyanya, haina iyo yakakosha amino acid tryptophan (7).

Asi iyi haisi nyaya, nekuti iwe haugone kudya gelatin seyako wega sosi yeprotein. Zvakare zvakare kuwana tryptophan kubva kune zvimwe zvine mapuroteni-zvakapfuma zvekudya.

Heano akanyanya kuwanda amino acids mu gelatin kubva kumhuka ():

• Glycine: 27%
• Proline: 16%
• Valine: 14%
• Hydroxyproline: 14%
• Glutamic acid: 11%

Iyo chaiyo amino acid kurongeka kunosiyana zvichienderana nerudzi rwechipfuwo chakashandiswa uye nzira yekugadzirira.

Sezvineiwo, gelatin ndicho chikafu chakapfuma pane amino acid glycine, iyo inonyanya kukosha kune hutano hwako.

Zvidzidzo zvakaratidza kuti, kunyangwe muviri wako uchikwanisa kuzviita, hauzowanzo gadzira zvakakwana kuvhara zvaunoda. Izvi zvinoreva kuti zvakakosha kudya zvakakwana mukudya kwako ().

Huturu hwemuviri hwasara 1-2% hunosiyana, asi hune mvura uye zvidiki mavitamini nemaminerari sodiyamu, calcium, phosphorus uye folate (9).

Asi, kazhinji kutaura, gelatin haisi ipfuma sosi yemavitamini uye mamineral. Asi, zvarunobatsira pahutano imhedzisiro yeakasarudzika amino acid chimiro.

Gelatin inogadzirwa ne 98-99% protein. Iyo yakasara 1-2% isvura uye zvidiki mavitamini uye mamineral. Gelatin ndiyo yakapfuma chikafu sosi yeamino acid glycine.

Gelatin Inogona Kuvandudza Joint uye Bone Hutano

Tsvagurudzo zhinji dzakatsvaga kushanda kweiyo gelatin sekurapa kweanosangana uye mapfupa matambudziko, senge osteoarthritis.

Osteoarthritis ndiyo yakajairika fomu yemajoini. Izvo zvinoitika kana iyo yekutsamira shwashwa pakati pemasangano inoputsika, zvichitungamira mukurwadziwa uye kuomarara.

Mune kumwe kuongorora, vanhu makumi masere vane osteoarthritis vakapihwa gelatin yekuwedzera kana placebo kwemazuva makumi manomwe. Avo vakatora gelatin vakashuma kuderedzwa kukuru kwekutambudzika uye kuomarara kwemajoini ().

Mune kumwe kudzidza, 97 vatambi vakapiwa ingave gelatin yekuwedzera kana placebo kwemavhiki makumi maviri nemana. Vaya vakatora gelatin vakasangana nekudzikiswa kukuru kwekutambudzika kwekubatana, zvese pazororo uye panguva yechiitiko, zvichienzaniswa nevakapihwa placebo ().

Kuongororwa kwezvidzidzo kwakawana kuti gelatin yaive yepamusoro kune placebo yekurapa kurwadziwa. Nekudaro, ongororo iyi yakagumisa kuti pakanga pasina humbowo hwakakwana hwekukurudzira kuti vanhu vashandise kurapa osteoarthritis ().

Iyo chete mhedzisiro mhedzisiro inoshumwa ne gelatin yekuwedzera ndeye isingafadzi kuravira, uye manzwiro ekuzara. Panguva imwecheteyo, kune humwe humbowo hwemhedzisiro yavo pamatambudziko akabatana uye epfupa (,).

Nezvikonzero izvi, zvingave zvakakodzera kupa gelatin zvinowedzeredza kuyedza kana uri kusangana nenyaya idzi.

Pane humwe humbowo hwekushandiswa kwegelatin yematambudziko akabatana uye epfupa. Nekuti iyo mhedzisiro mhedzisiro iri shoma, zvirinani kuti utarise sekuwedzera.

Gelatin Inogona Kuvandudza Kuonekwa kweGanda uye Bvudzi

Zvidzidzo zvakaitwa pagelatin zvinowedzera zvinoratidza zvakanaka mhedzisiro yekuvandudza kutaridzika kweganda nemvere.

Imwe fundo yakaita kuti vakadzi vadye anenge gumi magiramu enguruve kana hove collagen (rangarira kuti collagen ndiyo chinhu chikuru cheiyo gelatin).

Vakadzi vakawana 28% kuwedzera kweganda hunyoro mushure memavhiki masere ekutora nyama yenguruve collagen, uye 12% kuwedzera kwehunyoro mushure mekutora hove collagen (15).

Muchikamu chechipiri chekudzidza kumwechete, vakadzi zana nemakumi masere vakabvunzwa kuti vadye magiramu gumi ehove collagen kana placebo zuva nezuva kwemazuva makumi masere nemana.

Chidzidzo ichi chakawana kuti kuwanda kwe collagen yeganda revatori vechikamu kwakawedzera zvakanyanya muboka rakapihwa hove collagen, zvichienzaniswa neboka re placebo (15).

Kutsvagurudza kunoratidza kuti kutora gelatin kunogona zvakare kuvandudza bvudzi kukora uye kukura.

Imwe ongororo yakapa ingave gelatin yekuwedzera kana placebo kwemasvondo makumi mashanu kuvanhu makumi maviri nevana vane alopecia, rudzi rwekurasa bvudzi.

Nhamba dzebvudzi dzakawedzera ne29% muboka rakapihwa gelatin zvichienzaniswa neanopfuura gumi chete muzana muboka re placebo. Huru hwebvudzi hwakawedzerawo ne40% pamwe neiyo gelatin yekuwedzera, zvichienzaniswa nekuderera kwe10% muboka re placebo (16).

Chimwe chidzidzo chakaratidza zvimwe zvakafanana. Vatori vechikamu vakapihwa magiramu gumi nemana egelatin pazuva, ndokuzoona kuwanda kwepakati pakukora kwebvudzi kwakangosvika 11% (17).

Uchapupu hunoratidza kuti gelatin inogona kuwedzera hunyoro uye collagen density yeganda. Inogona zvakare kuwedzera hukobvu hwebvudzi.

Inogona Kuvandudza Basa reBongo uye Hutano hwepfungwa

Gelatin yakapfuma kwazvo mu glycine, iyo yanga yakabatana nehuropi hunoshanda.

Imwe ongororo yakawana kuti kutora glycine kwakanyanya kuvandudza ndangariro uye zvimwe zvinhu zvekutarisa ().

Kutora glycine zvakare kwakabatana nekuvandudzwa kwehumwe hutano hwepfungwa, senge schizophrenia.

Kunyangwe zvisina kunyatso kujeka kuti chii chinokonzera schizophrenia, vaongorori vanofunga kuti amino acid kusaenzana kunogona kuita basa.

Glycine ndeimwe yemamino acids iyo yakadzidzwa mune vanhu vane schizophrenia, uye glycine zvinowedzera zvakaratidzwa kudzikisa zvimwe zviratidzo (18).

Yakave zvakare yakawanikwa ichideredza zviratidzo zvekunyanyisa-kumanikidza kusagadzikana (OCD) uye muviri dysmorphic kusagadzikana (BDD) ().

Glycine, amino acid mu gelatin, inogona kuvandudza ndangariro uye kutarisisa. Yakave zvakare yakawanikwa ichideredza zviratidzo zvehumwe hutano hwepfungwa mamiriro, senge schizophrenia uye OCD.

Gelatin Inogona Kukubatsira Iwe Kuderedza Kurema

Gelatin inenge isina mafuta uye isina carb, zvinoenderana nemagadzirirwo ayo, saka yakadzikira mumacalorie.

Zvidzidzo zvinoratidza kuti zvinogona kutokubatsira iwe kuonda.

Mune kumwe kuongorora, vanhu makumi maviri nevaviri vakapihwa magiramu makumi maviri egelatin. Nekuda kweizvozvo, vakasangana nekukwira kwemahormone anozivikanwa kudzikisira kudya, uye vakataura kuti gelatin yakavabatsira kuti vanzwe kuzara ().

Ongororo dzakawanda dzakaona kuti kudya kweprotein-high kunogona kukubatsira kuti unzwe zvizere. Nekudaro, iyo mhando yeprotein yaunodya inoita kunge inoita basa rakakosha (,).

Imwe ongororo yakapa vanhu makumi maviri nevatatu vane hutano ingave gelatin kana kasitini, puroteni inowanikwa mumukaka, seproteini chete mukudya kwavo kwemaawa makumi matatu nematanhatu. Vatsvakurudzi vakaona kuti gelatin yakaderedza nzara 44% kupfuura casein ().

Gelatin inogona kubatsira nekudzikisa uremu. Iyo yakaderera macalorie uye yakaratidzirwa kubatsira kudzikisira kudya uye kuwedzera manzwiro ekuzara.

Zvimwe Zvakanakira Gelatin

Kutsvagurudza kunoratidza kuti panogona kunge paine mamwe mabhenefiti ehutano anoenderana nekudya gelatin.

Iyo Inogona Kukubatsira Iwe Kurara

Iyo amino acid glycine, iyo yakawanda mu gelatin, yakaratidzirwa muzvidzidzo zvinoverengeka kubatsira kuvandudza kurara.

Muzvidzidzo zviviri zvemhando yepamusoro, vatori vechikamu vakatora magiramu matatu eglycine vasati vavata. Vakanga vavandudza zvakanyanya kurara, vaive nenguva iri nyore yekurara uye vaive vasina kuneta zuva raitevera (24, 25).

Around 1-2 tablespoons (7-14 gramu) yegelatin yaizopa 3 gramu eglycine ().

Inogona Kubatsira Nerudzi rwechipiri Chirwere cheshuga

Iko kugona kwegelatin kubatsira nekudzikisa uremu kunogona kubatsira kune avo vane rudzi rwechipiri chirwere cheshuga, uko kufutisa ndechimwe chezvinhu zvakakura zvine njodzi.

Pamusoro peizvi, tsvagiridzo yakawana kuti kutora gelatin kunogona kubatsirawo vanhu vane chirwere cheshuga chechipiri kudzora shuga yavo yeropa.

Mune kumwe kuongorora, vanhu makumi manomwe nevana vane chirwere cheshuga chechipiri vakapihwa magiramu mashanu eglycine kana placebo zuva rega rega kwemwedzi mitatu.

Boka rakapihwa glycine raive rakadzikira kuverenga kweHbA1C mushure memwedzi mitatu, pamwe nekuderedza kuzvimba. HbA1C chiyero chemavhareji emunhu mashuga eropa nekufamba kwenguva, saka kuverenga kwakaderera kunoreva kudzora shuga yeropa ().

Inogona Kuvandudza Uturu Hutano

Gelatin inogona zvakare kutora chinzvimbo mumatumbu hutano.

Mune zvidzidzo zvemakonzo, gelatin yakaratidzwa kubatsira kudzivirira dumbu remadziro kubva mukukuvara, kunyangwe maitiro azvinoita izvi asinganyatsonzwisiswa ().

Imwe yeamino acid mu gelatin, inonzi glutamic acid, inoshandurwa kuita glutamine mumuviri. Glutamine yakaratidzirwa kunatsiridza kutendeka kwemadziro emudumbu uye kubatsira kudzivirira "kuvuza gut" ().

"Rudonhwe ura" ndipo apo rusvingo rweguturu rwunopinda zvakanyanya, zvichibvumira utachiona nezvimwe zvinhu zvinogona kukuvadza kupfuura kubva mudumbu kupinda muropa, maitiro asingafanire kuitika zvakajairika ().

Izvi zvinofungidzirwa kuti zvinopa zvinoitika mumatumbu mamiriro, senge anotsamwisa bowel syndrome (IBS)

Iyo Inogona Kuderedza Chiropa Kukuvara

Ongororo dzakawanda dzakatsvaga glycine yekudzivirira maitiro pachiropa.

Glycine, inova yakawanda kwazvo amino acid mu gelatin, yakaratidzirwa kubatsira makonzo ane kukuvara kwechiropa zvine chekuita nedoro.Mune kumwe kuongorora, mhuka dzakapihwa glycine dzakaderedzwa mukukuvara kwechiropa ().

Uyezve, ongororo yetsuro ine kukuvara kwechiropa yakawana kuti kupa glycine kwakawedzera kushanda kwechiropa uye kuyerera kweropa ().

Inogona Kunonoka Kenza Kukura

Ongororo dzekutanga pamhuka nemaseru emunhu dzinoratidza kuti gelatin inogona kudzora kukura kweimwe gomarara.

Mune ongororo yemasero ekenza yemunhu mumatubhu ekuyedza, gelatin kubva paganda renguruve yakadzora kukura mumasero kubva mugomarara remudumbu, gomarara rekoloni uye leukemia ().

Chimwe chidzidzo chakawana kuti gelatin kubva paganda renguruve inowedzera hupenyu hwemakonzo ane mamota ane gomarara ().

Zvakare, chidzidzo mumakonzo anorarama chakawana kuti saizi kukura kwaive 50-75% kushoma mumhuka idzo dzakapihwa kudya kwakanyanya-glycine ().

Izvo zvataurwa, izvi zvinoda kuongororwa zvakanyanya zvakawanda pasati paitwa chero kurudziro.

Ongororo yekutanga inoratidza kuti maamino acids mu gelatin anogona kubatsira kuvandudza hunhu hwekurara, kudzikisa mashuga eropa nekudzivirira ura hwako.

Nzira Yokuita Nayo Gelatin Yako

Unogona kutenga gelatin muzvitoro zvakawanda, kana kuigadzirira kumba kubva kunhengo dzemhuka.

Iwe unogona kushandisa zvikamu kubva kune chero mhuka, asi masosi akakurumbira ndeye nyama yemombe, nyama yenguruve, gwayana, huku nehove.

Kana iwe uchida kuyedza kuzviita iwe pachako, heino nzira:

Zvinoshandiswa

• 3-4 mapaundi (akakomberedza 1.5 kg) yemabhonzo emhuka uye nyama inosanganisa
• Yakwana mvura yekungovhara mabhonzo
• 1 tablespoon (18 gramu) yemunyu (kusarudza)

Mirayiridzo

1. Isa mapfupa muhari kana kunonoka mubiki. Kana iwe uri kushandisa munyu, wedzera izvozvi.
2. Dururira mumvura yakakwana kuti ungofukidza zvirimo.
3. Uyai kune chemota uyezve deredzai kupisa kuita simmer.
4. Simira pamoto wakaderera kwemaawa anosvika makumi mana nemasere. Iyo yakareba iyo ichibika, inowedzera gelatin iwe yauchaburitsa.
5. Simbisa iyo mvura, uye wozoibvumira kuti itonhore uye isimbise.
6. Bvisa chero mafuta kubva pamusoro uye uarase.

Izvi zvakafanana chaizvo nemagadzirirwo emapfupa muto, inova zvakare inonakidza sosi yegelatin.

Iyo gelatin inochengeta kwevhiki mufiriji, kana gore mufiriji. Shandisa iyo inomutswa mumagetsi uye sauces, kana kuwedzera kune madhiri.

Kana iwe usina nguva yekuita yako wega, saka inogona zvakare kutengwa mune jira, granule kana fomu yehupfu. Yakafanogadzirirwa gelatin inogona kukwidziridzwa muchikafu chinopisa kana zvinwiwa, senge stews, broths kana gravies.

Izvo zvakare zvinokwanisika kusimbisa inotonhora zvekudya kana zvinwiwa nazvo, kusanganisira smoothies uye yogati. Unogona kusarudza kushandisa collagen hydrolyzate yeichi, sezvo iine hutano hwakaenzana segelatin isina jelly-senge dhizaini.

Gelatin inogona kugadzirwa kana kutengwa isati yagadzirwa. Iyo inogona kumutswa kuva gravies, sauces kana smoothies.

Icho Chinokosha

Gelatin yakapfuma muprotein, uye ine yakasarudzika amino acid chimiro iyo inopa iyo yakawanda ingangoita hutano mabhenefiti.

Pane humbowo hwekuti gelatin inogona kudzikamisa marwadzo pamwe uye pfupa, inowedzera kushanda kwehuropi uye inobatsira kudzikisa zviratidzo zvekukwegura kweganda.

Nekuti gelatin haina ruvara uye haina tambo, zviri nyore kupinza mukudya kwako.

Iwe unogona kugadzira gelatin kumba nekutevera nzira yakapfava, kana iwe unogona kuitenga yakatogadzirirwa kuwedzera kune chako chezuva nezuva chikafu uye zvinwiwa.