Jumlah Kolagen yang Dibutuhkan Tiap Hari agar Kulit Awet Muda
Written by Admin RealtaJakarta, CNN Indonesia -- Kolagen adalah salah satu protein utama dalam tubuh. Kolagen berperan penting dalam jaringan ikat seperti kulit, tendon, otot, ligamen, pembuluh darah, serta mata dan gigi. Asupan kolagen harian penting untuk memastikan kulit tetap sehat dan awet muda serta organ tubuh lainnya tetap kuat.
Studi menunjukkan seiring bertambahnya usia tubuh kehilangan kemampuan untuk memproduksi kolagen. Pada usia 40, tubuh dapat kehilangan 1 persen dari kolagen tubuh setiap tahunnya. Pola makan, merokok, konsumsi alkohol, paparan sinar matahari, juga mempengaruhi kemampuan tubuh memproduksi kolagen.
Kehilangan kolagen ini menjadi salah satu alasan kulit kehilangan struktur dan keriput seiring bertambahnya usia. Kekurangan kolagen juga dikaitkan dengan nyeri sendi, tulang yang keropos, dan kesehatan rambut dan kuku yang menurun.
Kolagen diproduksi oleh tubuh melalui nutrisi dari makanan yang seimbang. Makanan yang mengandung protein tinggi seperti kaldu tulang, daging sapi, ikan, ayam, produk susu, dan telur mampu membantu tubuh memproduksi kolagen. Beberapa suplemen kolagen juga tersedia di pasaran.
Saat ini, dikutip dari Health Line, otoritas kesehatan di seluruh dunia belum memberikan pedoman resmi mengenai konsumsi harian kolagen.
Studi klinis menunjukkan konsumsi 2,5-15 gram peptida kolagen terhidrolisis setiap hari aman dan efektif untuk tubuh. Kolagen terhidrolisis adalah jenis kolagen yang berasal dari sapi, makanan laut, unggas, babi, dan sumber hewan lainnya. Kolagen ini dipecah menjadi partikel peptida yang kecil agar lebih mudah diserap.
Dosis harian yang lebih kecil dari 2,5 gram dapat bermanfaat bagi kesehatan kulit, nyeri sendi, dan hidrasi. Meningkatkan dosis menjadi 5 gram per hari menunjukkan potensi untuk meningkatkan kepadatan tulang. Dosis harian lebih dari 15 gram dapat meningkatkan massa otot dan komposisi tubuh.
Sementara itu, studi pada kolagen yang tidak terdenaturasi atau kolagen mentah misalnya dari tulang rawan ayam menunjukkan asupan harian 10-40 mg per hari dapat meningkatkan kesehatan sendiri
Jika Anda mengonsumsi kolagen dari suplemen, ikuti petunjuk penggunaan dosis yang disarankan.
(ptj/chs)
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Wednesday, 22 June 2022 13:22 posted by help refuges
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