I-DHA (i-Docosahexaenoic Acid): Uphengululo olunenkcukacha

Umxholo

• Yintoni iDHA?
• Ingaba isebenza kanjani?
• Imithombo ephezulu yokutya ye-DHA
• Iziphumo kwingqondo
• Idlala indima ephambili kuphuhliso lobuchopho
• Ngaba unokufumana izibonelelo zobuchopho obugugayo
• Amanqanaba asezantsi adityaniswa nezifo zobuchopho
• Iziphumo emehlweni nasembonweni
• Iziphumo kwimpilo yentliziyo
• Ezinye izibonelelo zempilo
• Kubaluleke ngakumbi ngexesha lobomi bokuqala
• Ufuna malini i-DHA?
• Ukuqwalaselwa kunye neziphumo ezibi
• Umgca wezantsi

I-Docosahexaenoic acid (DHA) yenye yezona zinto zibalulekileyo ze-omega-3 fatty acids.

Njengoninzi lwamafutha omega-3, inxulunyaniswa nezibonelelo ezininzi zempilo.

Inxalenye yeseli nganye emzimbeni wakho, i-DHA idlala indima ebalulekileyo kwingqondo yakho kwaye ibaluleke kakhulu ngexesha lokukhulelwa nasebusaneni.

Kuba umzimba wakho awunakuyivelisa ngezixa ezaneleyo, kufuneka uyifumane kwindlela otya ngayo.

Eli nqaku lichaza yonke into oyifunayo malunga ne-DHA.

Yintoni iDHA?

I-DHA ifumaneka ikakhulu kwizilwanyana zaselwandle, ezinje ngeentlanzi, i-shellfish, kunye neoyile yeentlanzi. Kwakhona kwezinye iintlobo ze-algae.

Liyinxalenye yeseli nganye emzimbeni wakho kunye nenxalenye ebalulekileyo yolwakhiwo lolusu lwakho, amehlo, nengqondo (,,,).

Ngapha koko, i-DHA ine-90% ye-omega-3 fatty acids kwingqondo yakho ukuya kuthi ga kwiipesenti ezingama-25 zomxholo wayo wonke (,).

Ngelixa inokudityaniswa kwi-alpha-linolenic acid (ALA), enye i-omega-3 fatty acid esekwe kwisityalo, le nkqubo ayisebenzi. Kuphela yi-0.1-0.5% ye-ALA eguqulwa ibe yi-DHA emzimbeni wakho (,,,,).

Ngaphezu, ukuguqulwa kukwaxhomekeke kumanqanaba afanelekileyo ezinye iivithamini kunye neeminerali, kunye nenani le-omega-6 fatty acids kwisidlo sakho (,,).

Ngenxa yokuba umzimba wakho awukwazi ukwenza i-DHA ngexabiso elibalulekileyo, kufuneka uyifumane kukutya okanye uthathe izongezo.

I-DHA ibalulekile kulusu lwakho, amehlo, kunye nengqondo. Umzimba wakho awukwazi ukuvelisa izixa ezaneleyo, ke kuya kufuneka uwufumane kwindlela otya ngayo.

Ingaba isebenza kanjani?

I-DHA ibekwe ikakhulu kwiimbumba zeseli, apho yenza inwebu kunye nezikhewu phakathi kweeseli ezingaphezulu. Oku kwenza ukuba kube lula kwiiseli zemithambo-luvo ukuba zithumele kwaye zifumane imiqondiso yombane (,).

Ke ngoko, amanqanaba afanelekileyo e-DHA abonakala esenza kube lula, ukukhawuleza, kunye nokusebenza ngakumbi kwiiseli zakho zemithambo-luvo ukunxibelelana.

Ukuba namanqanaba asezantsi kwingqondo yakho okanye kwamehlo kunokucothisa ukusayina phakathi kweeseli, okukhokelela kukungaboni kakuhle okanye ukutshintsha kwengqondo.

I-DHA yenza inwebu kunye nezikhewu phakathi kweeseli zemithambo-luvo zibe lulwelo ngakumbi, zisenza kube lula ukuba iiseli zinxibelelane.

Imithombo ephezulu yokutya ye-DHA

I-DHA ifumaneka ikakhulu kwizilwanyana zaselwandle, ezinje ngeentlanzi, i-shellfish, kunye ne-algae.

Iindidi ezininzi zeentlanzi kunye neemveliso zentlanzi yimithombo esemagqabini, ukubonelela ngeegram ezininzi ngokusebenza. Oku kubandakanya i-mackerel, i-salmon, i-herring, i-sardines kunye ne-caviar ().

Ezinye iioyile zentlanzi, ezinjengeoyile yesibindi se-cod, zinokubonelela nge-1 gram ye-DHA kwitispuni enye (15 ml) (17).

Gcina ukhumbula nje ukuba ezinye ii-oyile zentlanzi zinokuba phezulu kwi-vitamin A, enokuba yingozi kwizixa ezikhulu.

Ngaphezu koko, i-DHA inokwenzeka ngesixa esincinci kwinyama kunye nobisi olusuka kwizilwanyana ezityiswa ingca, kunye ne-omega-3-etyebisiweyo okanye amaqanda atyetyisiweyo.

Nangona kunjalo, kunokuba nzima ukufumana okwaneleyo kwisondlo sakho kuphela. Ukuba awutyi rhoqo oku kutya, ukuthatha isongezelelo kunokuba ngumbono olungileyo.

I-DHA ifumaneka kakhulu kwiintlanzi ezinamafutha, i-shellfish, iioyile zentlanzi kunye ne-algae. Inyama etyiswe ingca, ubisi, kunye ne-omega-3-enamaqanda atyebileyo anokuqulatha isixa esincinci.

Iziphumo kwingqondo

I-DHA yeyona omega-3 ininzi kakhulu kwingqondo yakho kwaye idlala indima ebalulekileyo kuphuhliso lwayo nasekusebenzeni kwayo.

Amanqanaba obuchopho kwezinye ii-omega-3 fatty acids, ezinje nge-EPA, zihlala zingama-250-300 amaxesha asezantsi (,,).

Idlala indima ephambili kuphuhliso lobuchopho

I-DHA ibaluleke kakhulu ekukhuleni kwethishu yobuchopho kunye nokusebenza, ngakumbi ngexesha lokukhula kunye nobuntwana (,).

Ifuna ukuqokelela kwinkqubo yovalo esembindini yamehlo kunye nengqondo ukuze ikhule ngesiqhelo (,).

Ukuthatha i-DHA ngexesha lesithathu lokukhulelwa kumisela amanqanaba omntwana, kunye nokuqokelela okukhulu okwenzeka kwingqondo ngexesha leenyanga zokuqala zobomi ().

I-DHA ifumaneka ikakhulu kwingwevu yengqondo, kwaye ii-lobes zangaphambili zixhomekeke ikakhulu kuyo ngexesha lophuhliso (,).

La malungu engqondo anoxanduva lokuqhubekeka ulwazi, iinkumbulo kunye neemvakalelo. Kukwabalulekile ukuba kugcinwe ingqalelo, ukucwangciswa, ukusonjululwa kwengxaki, kunye nentlalo, iimvakalelo kunye nokuziphatha (,,).

Kwizilwanyana, ukwehla kwe-DHA kwingqondo ekhulayo kukhokelela kwinani elincitshisiweyo leeseli zentsimbi entsha kunye nokutshintsha kwemithambo-luvo. Ikwonakalisa ukufunda nokubona ().

Kubantu, ukunqongophala kwe-DHA kubomi bokuqala kunxulunyaniswa nokukhubazeka kokufunda, i-ADHD, ubutshaba obunobundlongondlongo, kunye nokunye ukuphazamiseka (,).

Ngaphaya koko, amanqanaba asezantsi koomama aqhagamshelwe kumngcipheko okhulayo wokungaboni kakuhle kunye nophuhliso lwe-neural emntwaneni (,,).

Izifundo zibonakalisa ukuba iintsana zoomama abatya i-200 mg ngosuku ukusukela kwiveki yama-24 yokukhulelwa de kube kunikezelo babenokuphucula umbono kunye nokusombulula ingxaki (,).

Ngaba unokufumana izibonelelo zobuchopho obugugayo

I-DHA ikwabaluleke kakhulu ekugugeni okunempilo (,,,).

Njengoko uneminyaka yobudala, ingqondo yakho iya kutshintsho lwendalo, olubonakaliswa kukunyuka koxinzelelo lwe-oxidative, utshintsho kumandla emetabolism, kunye nomonakalo we-DNA (,,).

Ubume bengqondo yakho buyatshintsha, obunciphisa ubungakanani bayo, ubunzima bayo, kunye nomxholo wamafutha (,).

Into enomdla kukuba, uninzi lolu tshintsho luyabonakala xa amanqanaba e-DHA ehla.

Oku kubandakanya ukutshintsha iipropathi zeembrane, umsebenzi wenkumbulo, umsebenzi we-enzyme, kunye nomsebenzi we-neuron (,,,,).

Ukuthatha isongezelelo kunokunceda, njengoko izongezo ze-DHA zinxulunyaniswe nokuphuculwa okubalulekileyo kwimemori, ukufunda, kunye nokutyibilika komlomo kwabo banezikhalazo zememori emnene

Amanqanaba asezantsi adityaniswa nezifo zobuchopho

Isifo i-Alzheimer sesona sifo sixhaphakileyo kubantu abadala.

Ichaphazela malunga ne-4.4% yabantu abangaphezu kweminyaka engama-65 kunye nokutshintsha ukusebenza kwengqondo, imo yokuziphatha kunye nokuziphatha (,).

Ukunciphisa imemori ye-episodic kuphakathi kweempawu zokuqala zotshintsho lobuchopho kubantu abadala. Inkumbulo engeyiyo ye-episodic inxulunyaniswa nobunzima bokukhumbula izehlo ezenzeke ngexesha nakwindawo ethile (,,,).

Into enomdla kukuba, abaguli abanesifo se-Alzheimer banexabiso eliphantsi le-DHA kwingqondo nakwisibindi, ngelixa i-EPA kunye ne-docosapentaenoic acid (DPA) ziphakanyisiwe (,).

Uphononongo lubonisa ukuba amanqanaba aphezulu e-DHA egazi enxulunyaniswa nomngcipheko wokunciphisa isifo sengqondo esixhalabisayo kunye ne-Alzheimer's ().

I-DHA ibalulekile ekuphuculweni kwengqondo kunye neliso. Kananjalo, amanqanaba asezantsi anokuphazamisa ukusebenza kwengqondo kwaye adibene nomngcipheko okhulayo wezikhalazo zememori, isifo sengqondo esixhalabisayo, kunye nesifo se-Alzheimer's.

Iziphumo emehlweni nasembonweni

I-DHA inceda ukwenza i-rhodopsin isebenze, iprotein ye-membrane kwiintonga zamehlo akho.

I-Rhodopsin inceda ingqondo yakho ukuba ifumane imifanekiso ngokutshintsha ukungagungqi, ubumanzi kunye nobukhulu beembumba zamehlo (,).

Ukusilela kwe-DHA kunokubangela iingxaki kumbono, ngakumbi ebantwaneni (,,).

Ke ngoko, iifomula zabantwana ngoku ziqinisiwe ngayo, enceda ukuthintela ukungaboni kakuhle kwiintsana (,).

I-DHA ibalulekile kumbono kunye nemisebenzi eyahlukeneyo ngaphakathi kwamehlo akho. Ukusilela kunokubangela iingxaki kumbono ebantwaneni.

Iziphumo kwimpilo yentliziyo

I-Omega-3 fatty acids zihlala zinxulunyaniswa nomngcipheko ophunguliweyo wesifo sentliziyo.

Amanqanaba asezantsi ayanyaniswa nomngcipheko wesifo sentliziyo kunye nokufa, kwaye ezinye izifundo zibonisa ukuba izongezo zinciphisa umngcipheko (,,,).

Oku kusebenza ngakumbi kwi-omega-3 ye-fatty acids efumaneka kwiintlanzi ezinamafutha kunye neoyile yeentlanzi, ezinje nge-EPA kunye ne-DHA.

Ukutya kwabo kunokuphucula uninzi lomngcipheko wesifo sentliziyo, kubandakanya:

• Igazi le-triglycerides. I-omega-3 ye-fatty acids inokunciphisa i-triglycerides yegazi ukuya kwi-30% (,,,,).
• Ifuthe legazi. I-omega-3 fatty acids kwioyile yeentlanzi kunye neentlanzi ezinamafutha zinokunciphisa uxinzelelo lwegazi kubantu abakumanqanaba aphezulu (,,).
• Amanqanaba echolesterol. I-oyile yeentlanzi kunye ne-omega-3s zinokuhlisa i-cholesterol iyonke kwaye zonyuse i-HDL (elungileyo) ye-cholesterol kubantu abanamanqanaba aphezulu (,,).
• Umsebenzi we-Endothelial. I-DHA inokukhusela ekungasebenzi kakuhle komzimba, okungumqhubi wesifo sentliziyo (,,,).

Ngelixa ezinye izifundo zithembisa, uninzi aluchazi ziphumo zibalulekileyo.

Uhlalutyo olukhulu olwenziwe kwizifundo ezilawulwayo lwagqiba ukuba i-omega-3 fatty acids ineziphumo ezincinci kumngcipheko wokuhlaselwa sisifo sentliziyo, ukubetha, okanye ukufa sisifo sentliziyo (,).

I-DHA inokunciphisa umngcipheko wesifo sentliziyo ngokunciphisa i-triglycerides yegazi kunye noxinzelelo lwegazi, phakathi kwezinye iziphumo. Nangona kunjalo, indima yayo kuthintelo lwezifo zentliziyo iphikisana.

Ezinye izibonelelo zempilo

I-DHA inokukhusela kwezinye izifo, kubandakanya:

• Isifo samathambo. Le omega-3 inciphisa ukudumba emzimbeni wakho kwaye inokunciphisa iintlungu kunye nokudumba okunxulumene nesifo samathambo (,).
• Umhlaza. I-DHA inokwenza kube nzima ngakumbi ukuba iiseli zomhlaza zisinde (,,,,).
• Isifo sombefu. Inokunciphisa iimpawu zesifuba, mhlawumbi ngokuthintela ukufihla i-mucus kunye nokunciphisa uxinzelelo lwegazi (,,).

I-DHA inokuzikhupha iimeko ezifana nesifo samathambo kunye nesifuba, kunye nokuthintela ukukhula kweeseli zomhlaza.

Kubaluleke ngakumbi ngexesha lobomi bokuqala

I-DHA ibaluleke kakhulu kwiinyanga zokugqibela zokukhulelwa nasekuqaleni kobomi bosana.

Iintsana ukuya kuthi ga kubudala be-2 banesidingo esikhulu sayo kunabantwana abadala kunye nabantu abadala (,,).

Njengoko iingqondo zabo zikhula ngokukhawuleza, bafuna isixa esikhulu se-DHA ukwenza ubume beeseli zeeseli kwingqondo nakamehlo (,).

Ke ngoko, ukutya kwe-DHA kunokuchaphazela ukukhula kwengqondo (,).

Izifundo zezilwanyana zibonisa ukuba ukutya okungonelanga kwe-DHA ngexesha lokukhulelwa, ukuncancisa, kunye nokunciphisa ukulunyulwa kunikezelo lwala mafutha e-omega-3 kwingqondo yosana ukuya kwi-20% kuphela yamanqanaba aqhelekileyo ().

Ukusilela kunxulunyaniswa notshintsho ekusebenzeni kwengqondo, kubandakanya ukukhubazeka kokufunda, utshintsho kwindlela yokubonisa, kunye nokubona okungalunganga ().

Ngexesha lokukhulelwa kunye nobomi bokuqala, i-DHA ibalulekile ekwakheni izakhiwo kwingqondo nakwamehlo.

Ufuna malini i-DHA?

Uninzi lwezikhokelo zabantu abadala abasempilweni bacebisa ubuncinci i-250-500 mg ye-EPA kunye ne-DHA ngosuku (,,, 99,).

Izifundo zibonisa ukuba umndilili wokutya kwe-DHA usondele kwi-100 mg ngosuku (,,).

Abantwana ukuya kuthi ga kubudala be-2 banokufuna i-4.5-5.5 mg iponti nganye yesisindo somzimba (10-12 mg / kg), ngelixa abantwana abadala benokudinga ukuya kuthi ga kwi-250 mg ngosuku (104).

Oomama abakhulelweyo okanye abancancisayo bayacetyiswa ukuba bafumane okungenani i-200 mg ye-DHA, okanye i-300-900 mg ye-EPA kunye ne-DHA edibeneyo, ngosuku (,).

Abantu abanezikhalazo zememori encinci okanye ukukhubazeka kwengqondo banokufumana inzuzo kwi-500-1,700 mg ye-DHA ngosuku ukuphucula ukusebenza kwengqondo (,,,,,).

Imifuno kunye nemifuno ihlala isilela kwi-DHA kwaye kufuneka ithathele ingqalelo ukuthatha izongezo ze-microalgae ezinayo (,).

Izibonelelo ze-DHA zihlala zikhuselekile. Nangona kunjalo, ukuthatha ngaphezulu kwe-2 gram ngosuku akunazibonelelo zongeziweyo kwaye akucebisi (, 107).

Into enomdla kukuba, i-curcumin, ikhompawundi esebenzayo kwi-turmeric, inokuphucula ukufakwa kwe-DHA yomzimba wakho. Idibene neenzuzo ezininzi zezempilo, kwaye izifundo zezilwanyana zibonisa ukuba inokunyusa amanqanaba e-DHA kwingqondo (,).

Ke ngoko, i-curcumin kunokuba luncedo xa uncedisa nge-DHA.

Abantu abadala kufuneka bafumane i-250-500 mg ye-EPA edibeneyo kunye ne-DHA mihla le, ngelixa abantwana kufuneka bafumane i-4.5-5.5 mg ngeponti nganye yesisindo somzimba (10-12 mg / kg).

Ukuqwalaselwa kunye neziphumo ezibi

Izibonelelo ze-DHA zihlala zinyamezeleka, nokuba zininzi kakhulu.

Nangona kunjalo, ii-omega-3s zihlala zichasene nokudumba kwaye zingalicutha igazi lakho. Ngenxa yoko, i-omega-3 eninzi inokubangela ukunciphisa igazi okanye ukopha kakhulu ().

Ukuba ucwangcisa utyando, kuya kufuneka uyeke ukongeza nge-omega-3 fatty acids kwiveki okanye ezimbini kwangaphambili.

Ukongeza, thetha nengcali yezempilo ngaphambi kokuba uthathe i-omega-3s ukuba unengxaki yokunqanda igazi okanye uthathe abacoci begazi.

Njengazo zonke i-omega-3 fatty acids, i-DHA inokubangela ukucocwa kwegazi. Kuya kufuneka uphephe ukuthatha izongezo ze-omega-3 ukuya kwiiveki ezi-1-2 ngaphambi kotyando.

Umgca wezantsi

I-DHA yeyona nto ibalulekileyo kwiseli nganye emzimbeni wakho.

Kubalulekile ekukhuleni kwengqondo kunye nokusebenza, njengoko inokuchaphazela isantya kunye nomgangatho wonxibelelwano phakathi kweeseli zemithambo-luvo.

Ngapha koko, i-DHA ibalulekile emehlweni akho kwaye inokunciphisa iimeko ezinobungozi kwisifo sentliziyo.

Ukuba ukrokrela ukuba awufumani ngokwaneleyo ekutyeni kwakho, cinga ngokuthatha isongezelelo se-omega-3.