Yintoni ioyile yeAlgae, kwaye kutheni abantu beYithatha?

Umxholo

• Zeziphi izondlo ezikwioyile ye-algae?
• Amanqanaba e-omega-3s kwioyile ye-algae
• Yintoni ii-omega-3s?
• Eyona mithombo ilungileyo
• Ioli yeAlgae kunye neoyile yeentlanzi
• Izibonelelo zempilo ezinokubakho
• Ngamana unokuxhasa impilo yentliziyo
• Ngaba unokunciphisa uxinzelelo
• Ngamana unokuxhamla impilo yamehlo
• Ngamana unokunciphisa ukudumba
• Isisombululo kunye nendlela yokuyithatha
• Iziphumo ebezingalindelekanga ezinokwenzeka
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Xa ucinga ngobulembu, wenza umfanekiso bhanyabhanya oluhlaza ngamanye amaxesha okhula kumachibi nasemachibini.

Kodwa ngekhe wazi ukuba lo mzimba waselwandle ukwalinywa nakwiilabhoratri zeoyile eyahlukileyo, egcwele i-omega-3 fatty acids. La mafutha adityaniswa nezibonelelo ezininzi zempilo.

Ngelixa i-oyile yentlanzi ikwabonelela nge-omega-3s, ioyile ye-algae inokubonelela ngendawo enkulu esekwe kwisityalo ukuba awutyi ukutya kwaselwandle okanye awukwazi ukuyinyamezela ioyile yentlanzi.

I-Algae ngokwayo ibandakanya iintlobo ezingama-40,000 ezisuka kwizinto ezineseli enye ebizwa ngokuba yi-microalgae ukuya kwi-kelp kunye nolwandle. Zonke iintlobo zixhomekeke kumandla avela elangeni okanye kwi-ultraviolet (UV) ekukhanyeni nakwikhabhon dayoksayidi ().

Eli nqaku lichaza yonke into oyifunayo malunga neoyile ye-algae, kubandakanya izondlo, izibonelelo, idosi, kunye neziphumo ebezingalindelekanga.

Zeziphi izondlo ezikwioyile ye-algae?

Iindidi ezithile ze-microalgae zityebe ngakumbi kwiintlobo ezimbini eziphambili ze-omega-3 fatty acids - i-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA). Kananjalo, ezi ntlobo zikhuliselwa ioyile yazo.

Olunye uphononongo lufumanise ukuba ipesenti ye-omega-3s kwi-microalgae ithelekiswa naleyo yeentlanzi ezahlukeneyo ().

Nangona kunjalo, kulula ukunyusa inani le-omega-3s kwi-algae ngokulawula ukubonakaliswa kwabo kukukhanya kwe-UV, ioksijini, isodiyam, iswekile, kunye nobushushu ().

Ioyile yabo iyakhutshwa, iyacocwa, kwaye isetyenziswe ngeendlela ezahlukeneyo, kubandakanya ukutyebisa izilwanyana, iinkukhu kunye nokutya kwentlanzi. Xa usitya amaqanda, inkukhu, okanye isalmon efama ephuculweyo nge-omega-3s, kusenokwenzeka ukuba la mafutha avela kwioyile ye-algae (,).

Ngaphezulu, le oyile isebenza njengomthombo we-omega-3s kwifomula yabantwana kunye nokunye ukutya, kunye neevithamini ezisekwe kwizityalo kunye ne-omega-3 supplements ().

Amanqanaba e-omega-3s kwioyile ye-algae

Nalu ulwazi lokondla lweemveliso ezininzi ezithandwayo zokuncedisa ioyile ye-algae (3, 4, 5, 6, 7).

Njengoncediso lweoyile yentlanzi, ezo zenziwe ngeoyile ye-algae ziyahluka ngokwexabiso lazo kunye nohlobo lwamafutha omega-3, kunye nobungakanani bokusebenza kwazo. Ke, kungcono uthelekise iilebheli xa uthenga.

Unokuthenga ioyile yealgae njengeoyile yokupheka. I-flavour yayo engathathi hlangothi kunye nenqaku eliphakamileyo lomsi liyenza ukuba ilungele ukusarha okanye ukutshisa ubushushu obuphezulu.

Nangona kunjalo, ngelixa ingumthombo ogqwesileyo wamafutha aphilileyo angafezekiswanga, ioyile ye-algae yokupheka ayinayo nayiphi na i-omega-3s kuba la mafutha awazinzanga ubushushu.

I-oyile ekhutshwe kwi-algae ityebile kwi-omega-3 fats EPA kunye ne-DHA, nangona ixabiso elithile lahluka phakathi kweempawu. Ayisetyenziswanga nje njengesongezelelo sokutya kodwa ikwacebisa ubisi olungumgubo lweentsana kunye nokutya kwezilwanyana.

Yintoni ii-omega-3s?

I-Omega-3 fatty acids lusapho lwamafutha e-polyunsaturated afumaneka kwizityalo nentlanzi. Banikezela ngamafutha abalulekileyo angenako ukwenziwa ngumzimba wakho ngokwawo, ke kuya kufuneka ufumane kwisidlo sakho.

Zininzi iintlobo ezikhoyo, kodwa uninzi lophando lujolise kwi-EPA, DHA, kunye ne-alpha-linolenic acid (ALA) (8).

I-ALA yaziwa ngokuba ngumzali onamafutha acid ngenxa yokuba umzimba wakho unokwenza i-EPA kunye ne-DHA kule ndawo. Nangona kunjalo, le nkqubo ayisebenzi kakuhle, kungoko kungcono ukufumana zonke ezintathu kwisidlo sakho (,,).

I-Omega-3s ibalulekile kulwakhiwo kunye nokusebenza kweembrane zeseli kuwo wonke umzimba wakho. Amehlo akho kunye nengqondo inamanqanaba aphezulu e-DHA (8).

Benza iikhompawundi ezibizwa ngokuba kukutyikitya iimolekyuli, ezinceda ukulawula ukudumba kunye nokunceda amalungu ahlukeneyo omzimba wakho, kubandakanya nentliziyo kunye nenkqubo yomzimba yokuzikhusela (8, 12).

Eyona mithombo ilungileyo

I-ALA ifumaneka ikakhulu kukutya kwezityalo ezinamafutha. Eyona mithombo ilungileyo yokutya ibandakanya imbewu yeflakisi kunye neoyile yayo, imbewu ye-chia, i-walnuts, kunye ne-canola kunye neeoyile zesoya (12).

Zombini i-EPA kunye ne-DHA zifumaneka kwiintlanzi nakukutya kwaselwandle. IHerring, isalmon, ii-anchovies, isardines kunye nezinye iintlanzi ezinamafutha zezona zinto zityebileyo kukutya kula mafutha (12).

I-Seaweed kunye ne-algae nazo zibonelela nge-EPA kunye ne-DHA. Ngenxa yokuba iintlanzi azikwazi ukuvelisa i-EPA kunye ne-DHA, bayifumana ngokutya i-microalgae. Ke, ulwelwe yimithombo yamafutha e-omega-3 kwintlanzi (1,, 14).

I-Omega-3s iyimfuneko kwiinkqubo ezahlukeneyo emzimbeni wakho. Unokufumana i-ALA kukutya okuninzi kwezityalo, ngelixa i-EPA kunye ne-DHA zifumaneka kwintlanzi nakwizityalo zaselwandle ezinje ngezilwanyana zaselwandle kunye nolwelwe.

Ioli yeAlgae kunye neoyile yeentlanzi

I-Algae ithathwa njengomthombo ophambili wamafutha e-omega-3, kwaye zonke iintlanzi- nokuba zasendle okanye zifama- zifumana umxholo wazo we-omega-3 ngokutya i-algae (,).

Kwisifundo esinye, izongezo zeoyile ye-algae kwafunyaniswa ukuba zinesondlo elingana nesalmon ephekiweyo kwaye zisebenza ngendlela efanayo neoyile yentlanzi emzimbeni wakho ().

Ngaphezu koko, isifundo seveki ezi-2 kubantu abangama-31 sibonakalise ukuba ukuthatha i-600 mg ye-DHA kwi-oyile ye-algae ngosuku kwenyusa amanqanaba egazi ngepesenti efanayo nokuthatha inani elilinganayo le-DHA kwi-oyile yentlanzi-nokuba liqela labadla imifuno elinamanqanaba asezantsi e-DHA ukuqala kwesifundo (16).

Njengokuba i-asidi enamafutha ekwimo kweentlanzi ixhomekeke kukutya kwabo kunye nakwiivenkile ezinamafutha, amanqatha ealgae ayatshintsha ngokusekwe kwindidi, inqanaba lokukhula, ukwahluka kwamaxesha onyaka, kunye nezinto zokusingqongileyo ().

Kwangelo xesha linye, izazinzulu ziyakwazi ukukhetha nokukhulisa iintlobo ezithile eziphezulu kwi-omega-3s. Njengoko ulwelwe lukhula ngokukhawuleza kwaye alunagalelo ekulobeni kakhulu, lunokuzinziswa ngakumbi kunokongezwa kweoyile yeentlanzi ().

Ngaphezulu, ngenxa yokuba ikhule phantsi kweemeko ezilawulwayo kwaye ihlanjululwe, ioyile ye-algae ayinazityhefu ezinokubakho kwioyile yeentlanzi kunye neentlanzi ().

Ikwabonakala ngathi ibeka emngciphekweni omncinci wokugaya ukwetyisa kwaye- ngenxa yokungathathi hlangothi kwayo-ihlala inxulunyaniswa nezikhalazo ezimbalwa zokungcamla ().

Ioyile yeAlgae isondla ngokufana neoyile yentlanzi, kwaye izifundo ziye zaqinisekisa ukuba zinempembelelo efanayo emzimbeni wakho. Ukongeza, ioyile ye-algae isekwe kwizityalo, inokuthi ifumaneke ngokuzinzileyo, kwaye inokubangela izikhalazo ezimbalwa zokungcamla.

Izibonelelo zempilo ezinokubakho

Uphando luveza ukuba abantu abanamanqanaba aphezulu amafutha omega-3 banomngcipheko osezantsi weemeko ezithile zempilo.

Eli khonkco libonakala lomelele kubantu abadla iintlanzi kunabo bathatha izongezo. Okwangoku, ubungqina bubonisa ukuba izongezo zinokuba luncedo.

Uninzi lwezifundo zivavanya ioyile yeentlanzi kuneoyile yealgae. Nangona kunjalo, uphononongo olusebenzisa okokugqibela lutyhila ukwanda okukhulu kumanqanaba e-DHA yegazi, nkqu nakwimifuno okanye kwabo bangayityiyo intlanzi- ke kusenokwenzeka ukuba isebenze ngokufanelekileyo (,).

Ngamana unokuxhasa impilo yentliziyo

Izongezo ze-Omega-3 zinokunciphisa uxinzelelo lwegazi kunye nokuphucula ukusebenza kwenqanawa yegazi, enokunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo okanye ukubetha ().

I-Omega-3s nayo ibonakalisiwe ukunciphisa amanqanaba e-triglyceride.

Izifundo ezisebenzise ioyile ye-algae etyebileyo ye-DHA ibonakalisile ukuba ukuthatha i-1,000-1,200 mg ngemini kunciphise amanqanaba e-triglyceride nge-25% kunye namanqanaba e-cholesterol aphuculweyo (16, 21).

Ukongeza, uphononongo lwamva nje lwezilingo ezili-13 zabantu abangaphezulu kwe-127,000 baqaphela ukuba ukuthatha izongezo ze-omega-3 kwimithombo yolwandle eyahlukeneyo kunciphise umngcipheko wokuhlaselwa sisifo sentliziyo kunye nesifo sentliziyo, kunye nokufa kwezi meko ().

Ngaba unokunciphisa uxinzelelo

Abantu abanesifo sokudakumba bahlala benamanqanaba asezantsi e-EPA kunye ne-DHA egazini labo ().

Ngokulandelanayo, uhlalutyo lwezifundo kubandakanya ngaphezulu kwe-150,000 yabantu bafumanisa ukuba abo batya iintlanzi ezininzi babenomngcipheko ophantsi woxinzelelo. Umngcipheko osezantsi usenokubangelwa kukutya okuphezulu kwe-omega-3s (,).

Abantu abanexinzelelo abafumana i-EPA kunye ne-DHA izongezo bahlala bebona ukuphucuka kweempawu zabo. Into enomdla kukuba, uhlalutyo lwezifundo ezingama-35 kubantu abangama-6,665 bagqiba ekubeni i-EPA isebenza ngakumbi kune-DHA yokunyanga le meko ().

Ngamana unokuxhamla impilo yamehlo

Ukuba unamahlo awomileyo okanye ukudinwa kwamehlo, ukuthatha isongezelelo se-omega-3 kunokuzinciphisa iimpawu zakho ngokunciphisa iqondo lakho lomphunga ().

Kwizifundo kubantu abafumana ukucaphuka kwamehlo ukunxiba abafowunelwa okanye ukusebenza kwikhompyuter ngaphezulu kweeyure ezi-3 ngosuku, ukuthatha i-600-1,200 mg ye-EPA edibeneyo kunye ne-DHA ukunciphisa iimpawu kuwo omabini amaqela (,).

I-Omega-3s nayo inezinye izibonelelo zamehlo, ezinje ngokulwa ukonakala kwe-macular (AMD), imeko enokubangela ukulahleka kombono-nangona uphando luxubene.

Uphononongo kubantu abadala abamalunga ne-115,000 baqaphele ukuba ukutya okuphezulu kwe-EPA kunye ne-DHA kunokuthintela okanye ukulibazisa phakathi - kodwa kungaqhubeki phambili - i-AMD ().

Ngamana unokunciphisa ukudumba

I-Omega-3s inokuthintela iikhompawundi ezibangela ukudumba. Ke, banokunceda ekulweni iimeko ezithile zokukrala.

Izifundo zezilwanyana zicebisa ukuba izongezo ze-omega-3 zinokunceda ekulawuleni izifo ezifana ne-arthritis, i-colitis, kunye ne-asthma ().

Kwisifundo seeveki ezili-12 kwabasetyhini abangama-60 abane-rheumatoid arthritis (RA), ukuthatha i-5,000 mg ye-omega-3s kwioyile yentlanzi yonke imihla kunciphise ubukrakra beempawu. Abafazi babeneengxelo ezimbalwa zentlungu kunye namalungu amathenda, xa kuthelekiswa nalawo athatha i-placebo ().

Okwangoku, uphando lomntu luxubene. Ke, kufuneka izifundo ezingaphezulu (,).

Isongezo seoyile yeAlgae sinokunceda intliziyo, ingqondo, kunye nempilo yamehlo, kunye nokulwa nokudumba. Izifundo zibonisa ukuba zombini iintlanzi kunye neoli ye-algae yonyusa amanqanaba e-omega-3 emzimbeni wakho.

Isisombululo kunye nendlela yokuyithatha

Imibutho yezempilo icebisa ukuba ufumane ama-250-1,000 mg yonke imihla ye-EPA kunye ne-DHA (12,).

Ukuba awuyityi intlanzi kabini ngeveki, unokuba sezantsi kula mafutha. Ke, isongezelelo sinokunceda ukubuyekeza.

Gcina ukhumbula ukuba izongezo zeoyile ye-algae zibonelela ngokwamaxabiso ala manqatha. Zama ukukhetha enye ebonelela nge-250 mg ye-EPA edibeneyo kunye ne-DHA ngokusebenza. Banokufumaneka kwiivenkile ezikhethekileyo nakwi-Intanethi.

Ukuba une-triglycerides ephezulu okanye uxinzelelo lwegazi, cinga ngokubuza umboneleli wakho wezononophelo lwempilo ukuba ngaba kufuneka uthathe idosi ephezulu.

Ngelixa ungayithatha nanini na emini, uninzi lwabavelisi bacebisa ukongeza ngokutya-ngakumbi leyo inamafutha, njengoko le macronutrient inceda ukufunxwa.

Khumbula ukuba amafutha angaqinisekiswanga kwizongezo zeoyile ye-algae angenza i-oxidize ekuhambeni kwexesha kwaye ahambe rancid. Qiniseka ukuba ugcina iigels okanye iifomsile kwindawo epholileyo, eyomileyo, ifriji yokuncedisa ulwelo, kwaye ulahle naliphi na ivumba elibi.

Kuya kufuneka ukhethe isongezo seoyile ye-algae ubuncinci i-250 mg ye-EPA kunye ne-DHA edibeneyo ngaphandle kokuba ugqirha wezempilo ecebisa idosi ephezulu. Kungcono ukuyithatha ngokutya kwaye uyigcine ngokwemiyalelo yomenzi.

Iziphumo ebezingalindelekanga ezinokwenzeka

Izongezo ze-Omega-3 ngokubanzi zithathwa njengezikhuselekileyo. Zineziphumo ebezingalindelekanga ezincinci ngaphandle kokuba uthathe iidosi eziphezulu kakhulu.

Akukho mda ungasentla, kodwa iGunya loKhuseleko loKutya laseYurophu libanga ukuba ukuthatha ukuya kwi-5,000-mg idosi edityanisiweyo ye-EPA kunye ne-DHA mihla le ibonakala ngathi ikhuselekile (8).

Nangona i-oyile yeentlanzi inokukhokelela kukungcamla emva kwentlanzi, ukubetha kwentliziyo, ukubhinqa, ukukhathazeka kokugaya ukutya, kunye nesicaphucaphu, zimbalwa zezi ziphumo zichazwe ngeoyile ye-algae ().

Izongezo ze-Omega-3 zisenokunxibelelana namanye amayeza, ke kusoloko kulungile ukuthetha nomboneleli wakho wezempilo kwangaphambi koko.

Ngokukodwa, i-omega-3s inokuba neziphumo zokuncipha kwegazi kwaye inokuchaphazela amayeza e-anticoagulant njenge-warfarin, ikonyusa umngcipheko wokopha (8).

Ioyile yeAlgae ikhuselekile kuninzi lwabantu kwaye ineziphumo ezimbalwa zokuxela ukwetyisa kuneoyile yeentlanzi. Kuhlala kulunge kakhulu ukubonisana nomboneleli wakho wezempilo malunga nedosi kunye nonxibelelwano olunokubakho namayeza akho.

Umgca wezantsi

Ioyile yeAlgae sisiseko esisekwe kwizityalo se-EPA kunye ne-DHA, amafutha amabini omega-3 ayimfuneko kwimpilo yakho.

Inika izibonelelo ezifanayo neoyile yeentlanzi kodwa lukhetho olungcono ukuba awuyityi intlanzi, landela ukutya okusekwe kwizityalo, okanye awukwazi ukuyinyamezela incasa okanye iziphumo zeoyile yeentlanzi.

Ukuthatha ioyile ye-algae kunokunciphisa umngcipheko wesifo sentliziyo, ukulwa nokudumba, kunye nenkxaso yengqondo kunye nempilo yamehlo.