Uyini uwoyela we-Algae, futhi Kungani Abantu Bewuthatha?

-Delile

• Yiziphi izakhamzimba ezikuwoyela we-algae?
• Amaleveli ama-omega-3s kumafutha we-algae
• Yini ama-omega-3s?
• Imithombo engcono kakhulu
• Amafutha e-algae vs. uwoyela wenhlanzi
• Izinzuzo zezempilo ezingaba khona
• Kwangathi isekele impilo yenhliziyo
• Kunganciphisa ukucindezeleka
• Kungazuzisa impilo yamehlo
• Kunganciphisa ukuvuvukala
• Isikali nokuthi usithatha kanjani
• Imiphumela emibi engaba khona
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Uma ucabanga ngo-algae, wenza isithombe sefilimu eluhlaza okwesibhakabhaka kwesinye isikhathi eba ngamachibi nasemachibini.

Kepha ungahle ungazi ukuthi lesi sidalwa sasolwandle siyalinywa nasemalabhorethri ngoyili waso oyingqayizivele, ogcwele omega-3 fatty acids. La mafutha axhumene nezinzuzo eziningi zezempilo.

Ngenkathi uwoyela wezinhlanzi uphinde unikeze ama-omega-3s, uwoyela we-algae unganikeza okunye okuhle okususelwa ezitshalweni uma ungadli ukudla kwasolwandle noma ungakwazi ukubekezelela uwoyela wezinhlanzi.

I-algae uqobo ifaka izinhlobo ezingama-40,000 ezisukela ezilwaneni ezincane ezineseli elilodwa ezaziwa nge-microalgae kuya kelp nasolwandle. Zonke izinhlobo zithembele emandleni avela elangeni noma ekukhanyeni kwe-ultraviolet (UV) ne-carbon dioxide ().

Lo mbhalo uchaza konke odinga ukukwazi ngamafutha we-algae, kufaka phakathi izakhamzimba zawo, izinzuzo, isilinganiso, nemiphumela engemihle.

Yiziphi izakhamzimba ezikuwoyela we-algae?

Izinhlobo ezithile ze-microalgae zicebile ikakhulukazi ezinhlotsheni ezimbili eziyinhloko ze-omega-3 fatty acids - i-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA). Njengalokhu, lezi zinhlobo zitshalelwa uwoyela wazo.

Olunye ucwaningo luthole ukuthi iphesenti lama-omega-3s kuma-microalgae liyaqhathaniswa nalezo zezinhlanzi ezahlukahlukene ().

Kodwa-ke, kulula ukwandisa inani lama-omega-3 ku-algae ngokulawula ukutholakala kwawo ekukhanyeni kwe-UV, i-oxygen, i-sodium, i-glucose, nokushisa ().

Amafutha abo ayakhishwa, ahlanzwe, futhi asetshenziswe ngezindlela ezahlukahlukene, kufaka phakathi ukucebisa ukudla kwezilwane, izinkukhu nezinhlanzi. Uma udla amaqanda, inkukhu, noma isalmon elinyiwe ekhuliswa nge-omega-3s, kungenzeka ukuthi lawa mafutha avela ku-algae oil (,).

Futhi, lo oyili usebenza njengomthombo wama-omega-3s kwifomula yezinsana nokunye ukudla, kanye namavithamini asezitshalweni nezithako ze-omega-3 ().

Amaleveli ama-omega-3s kumafutha we-algae

Nalu ulwazi lokudla okunempilo ngemikhiqizo ethile ethandwayo yezengezo zamafutha e-algae (3, 4, 5, 6, 7).

Njengama-supplements kawoyela wezinhlanzi, lawo enziwe ngoyili we-algae ayahluka ngamanani nezinhlobo zawo zamafutha omega-3, kanye nosayizi wawo wokuphaka. Ngakho-ke, kungcono ukuqhathanisa amalebula lapho uthenga.

Ungathenga futhi uwoyela we-algae njengamafutha okupheka. Ukunambitheka kwayo okungathathi hlangothi nephuzu eliphakeme kakhulu lentuthu kukwenza kube kuhle ukuheha noma ukushisa okushisa kakhulu.

Kodwa-ke, yize ingumthombo omuhle kakhulu wamafutha angenampilo, uwoyela ophekwayo we-algae awunawo ama-omega-3s ngoba lawa mafutha awazinzile ngokushisa.

Uwoyela okhishwe ku-algae ucebile kumafutha e-omega-3 EPA ne-DHA, yize amanani athile ehlukahluka phakathi kwemikhiqizo. Ayisetshenziswanga njengesengezo sokudla kuphela kodwa futhi nokunothisa ifomula yezinsana nokondliwa kwezilwane.

Yini ama-omega-3s?

Ama-omega-3 fatty acids angumndeni wamafutha we-polyunsaturated atholakala ezitshalweni nasezinhlanzini. Banikezela ngamafutha abalulekile umzimba wakho ongeke uzenzele wona, ngakho-ke kufanele uthole ekudleni kwakho.

Izinhlobo eziningi zikhona, kepha ucwaningo oluningi lugxile ku-EPA, DHA, ne-alpha-linolenic acid (ALA) (8).

I-ALA yaziwa njenge-fatty acid yomzali ngoba umzimba wakho ungenza i-EPA ne-DHA kusuka kule nhlanganisela. Kodwa-ke, inqubo ayisebenzi kahle, ngakho-ke kungcono ukuthola konke okuthathu ekudleni kwakho (,,).

Ama-Omega-3 abaluleke kakhulu ekwakhiweni nasekusebenzeni kolwelwesi lweseli emzimbeni wakho wonke. Amehlo akho nobuchopho bakho bunamazinga aphezulu kakhulu e-DHA (8).

Ziphinde zenze izinhlanganisela ezibizwa ngokuthi ukusayina ama-molecule, ezisiza ukulawula ukuvuvukala futhi zisize izingxenye ezahlukahlukene zomzimba wakho, kufaka phakathi inhliziyo yakho namasosha omzimba (8, 12).

Imithombo engcono kakhulu

I-ALA itholakala kakhulu ekudleni kwezitshalo ezinamafutha. Imithombo yokudla ehamba phambili ifaka imbewu yefilakisi kanye namafutha awo, imbewu ye-chia, ama-walnuts, ne-canola kanye namafutha wesoya (12).

Kokubili i-EPA ne-DHA kutholakala ezinhlanzini nasekudleni kwasolwandle. I-Herring, i-salmon, ama-anchovies, ama-sardine, nezinye izinhlanzi ezinamafutha yimithombo yokudla enothe kakhulu kula mafutha (12).

Ama-seaweed ne-algae nawo anikezela nge-EPA ne-DHA. Ngoba izinhlanzi azikwazi ukukhiqiza i-EPA ne-DHA, ziyithola ngokudla ama-microalgae. Ngakho-ke, ulwelwe luyimithombo yamafutha e-omega-3 enhlanzini (1,, 14).

Ama-Omega-3 ayadingeka ezinqubweni ezahlukahlukene emzimbeni wakho. Ungathola i-ALA ekudleni okuningi kwezitshalo, kuyilapho i-EPA ne-DHA zitholakala ezinhlanzini nasezitshalweni zasolwandle njengolwandle nolwelwe.

Amafutha e-algae vs. uwoyela wenhlanzi

I-algae ithathwa njengomthombo oyinhloko wamafutha e-omega-3, futhi zonke izinhlanzi - noma ngabe zasendle noma zifuyiwe - zithola okuqukethwe kwazo kwe-omega-3 ngokudla ulwelwe (,).

Kwesinye isifundo, izengezo zikawoyela we-algae zitholakale ukuthi zinomsoco olingana ne-salmon ephekiwe futhi zisebenza ngendlela efanayo namafutha enhlanzi emzimbeni wakho ().

Ngaphezu kwalokho, ucwaningo lwamaviki amabili kubantu abangama-31 luveze ukuthi ukuthatha ama-600 mg we-DHA emafutheni e-algae ngosuku kukhuphule amazinga egazi amaphesenti afanayo nokuthatha inani elilinganayo le-DHA emafutheni enhlanzi - ngisho naseqenjini labangadli kakhulu elinamazinga aphansi e-DHA ukuqala kwesifundo (16).

Njengoba ukwakheka kwezinhlanzi okunamafutha kuxhomeke ekudleni nasezitolo zazo ezinamafutha, amafutha akwe-algae ayahlukahluka ngokuya ngohlobo, isigaba sokukhula, ukwehluka kwesizini, nezici zemvelo ().

Noma kunjalo, ososayensi bayakwazi ukukhetha nokukhulisa izinhlobo ezithile eziphakeme kuma-omega-3s. Njengoba ulwelwe lukhula ngokushesha okukhulu futhi lunganikeli ekudobeni ngokweqile, lungasimama kakhulu kunezithasiselo zamafutha ezinhlanzi ().

Ngaphezu kwalokho, ngoba ikhule ngaphansi kwezimo ezilawulwayo futhi ihlanzekile, uwoyela we-algae awunabo ubuthi obungahle bube khona kofulawa wezinhlanzi nezinhlanzi ().

Kubukeka sengathi kubeka engcupheni encane yokugaya ukudla futhi - ngenxa yokunambitheka kwayo kokungathathi hlangothi - kuvame ukuhlotshaniswa nezikhalazo ezimbalwa zokunambitheka ().

Amafutha e-algae ayafana nokudla okunamafutha wezinhlanzi, futhi izifundo zikuqinisekisile ukuthi zinemiphumela efanayo emzimbeni wakho. Ngokwengeziwe, uwoyela we-algae ususelwa ezitshalweni, ungahle utholakale ngokwengeziwe, futhi kungahle kube nemiphumela yezikhalazo ezimbalwa zokunambitha.

Izinzuzo zezempilo ezingaba khona

Ucwaningo luveza ukuthi abantu abanamazinga aphezulu amafutha omega-3 basengozini ephansi yezimo ezithile zempilo.

Lesi sixhumanisi sibonakala siqine kakhulu kubantu abadla izinhlanzi kunalabo abathatha izithasiselo. Noma kunjalo, ubufakazi bubonisa ukuthi izithasiselo zingasiza.

Ucwaningo oluningi luhlola uwoyela wezinhlanzi kunowoyela we-algae. Kodwa-ke, ucwaningo olusebenzisa okwakamuva luveza ukwanda okukhulu emazingeni e-DHA egazi, ngisho nakubantu abadla imifino kuphela noma kulabo abangazidli izinhlanzi - ngakho-ke kungenzeka kube ngempumelelo (,).

Kwangathi isekele impilo yenhliziyo

Izengezo ze-Omega-3 zinganciphisa umfutho wegazi futhi zenze ngcono ukusebenza komkhumbi wegazi, okunganciphisa ingozi yokuhlaselwa yisifo senhliziyo noma isifo sohlangothi ().

I-Omega-3s nayo ikhonjisiwe ukunciphisa amazinga we-triglyceride.

Ucwaningo olusebenzise uwoyela we-alga ocebile we-DHA lukhombisile ukuthi ukuthatha i-1,000-1,200 mg ngosuku kunciphise amazinga we-triglyceride cishe ngama-25% namazinga we-cholesterol athuthukisiwe (16, 21).

Ngaphezu kwalokho, ukubuyekezwa kwakamuva kwezilingo zomtholampilo eziyi-13 kubantu abangaphezu kwe-127,000 kuqaphele ukuthi ukuthatha izithasiselo ze-omega-3 emithonjeni ehlukahlukene yasolwandle kwehlise ubungozi bokuhlaselwa yisifo senhliziyo nazo zonke izifo zenhliziyo, kanye nokufa okuvela kulezi zimo ().

Kunganciphisa ukucindezeleka

Abantu okutholakala ukuthi banokudangala bavame ukuba namazinga aphansi e-EPA ne-DHA egazini labo ().

Ngokunjalo, ukuhlaziywa kwezifundo okubandakanya abantu abangaphezu kuka-150,000 kutholakale ukuthi labo abadle izinhlanzi eziningi babenobungozi obuphansi bokudangala. Ingozi ephansi ingahle ibe yingxenye yokudla okuphezulu kwe-omega-3s (,).

Abantu abanokucindezeleka abathola izithako ze-EPA ne-DHA bavame ukubona ukuthuthuka kwezimpawu zabo. Kuyathakazelisa ukuthi ukuhlaziywa kwezifundo ezingama-35 kubantu abangu-6,665 kunqume ukuthi i-EPA isebenza kangcono kune-DHA ekwelapheni lesi simo ().

Kungazuzisa impilo yamehlo

Uma uhlangabezana namehlo omile noma ukukhathala kweso, ukuthatha isithasiselo se-omega-3 kunganciphisa izimpawu zakho ngokunciphisa izinga lokuhwamuka kwezinyembezi ().

Ezifundweni zabantu abathola ukucasuka kwamehlo kusuka ekugqokeni oxhumana nabo noma ukusebenza kwikhompyutha amahora angaphezu kwama-3 ngosuku, ukuthatha ama-600-1,200 mg we-EPA ehlanganisiwe ne-DHA kunciphise izimpawu kuwo womabili amaqembu (,).

Ama-Omega-3s nawo angaba nezinye izinzuzo zamehlo, njengokulwa nokuwohloka kwe-macular okuhlobene nobudala (i-AMD), isimo esingadala ukulahleka kombono - yize ucwaningo luxubene.

Ucwaningo olwenziwa kubantu abadala asebekhulile ababalelwa ku-115,000 luthole ukuthi ukudla okuphezulu kwe-EPA ne-DHA kungavimbela noma kubambezele okuphakathi - kepha hhayi okuthuthukile - i-AMD ().

Kunganciphisa ukuvuvukala

Ama-Omega-3s angavimbela amakhemikhali adala ukuvuvukala. Ngakho-ke, zingasiza ekulweni nezimo ezithile zokuvuvukala.

Izifundo zezilwane ziphakamisa ukuthi izithako ze-omega-3 zingasiza ekulawuleni izifo ezifana ne-arthritis, i-colitis, ne-asthma ().

Ocwaningweni lwamasonto ayi-12 kwabesifazane abangama-60 abane-rheumatoid arthritis (RA), ukuthatha ama-5,000 mg we-omega-3s emafutheni enhlanzi usuku ngalunye kunciphise ukuqina kwezimpawu. Abesifazane nabo babenemibiko embalwa yezinhlungu namajoyinti wamathenda, uma kuqhathaniswa nalabo abathatha i-placebo ().

Noma kunjalo, ucwaningo lomuntu luxubene. Ngakho-ke, kudingeka izifundo eziningi (,).

Izengezo zikawoyela we-algae zingasiza inhliziyo, ubuchopho, nempilo yamehlo, kanye nokulwa nokuvuvukala. Ucwaningo lukhombisa ukuthi kokubili uwoyela wezinhlanzi no-algae ukhulisa amazinga e-omega-3 emzimbeni wakho.

Isikali nokuthi usithatha kanjani

Izinhlangano zezempilo zeluleka ukuthi uthole ama-250-1,000 mg nsuku zonke we-EPA ehlanganisiwe ne-DHA (12,).

Uma ungadli izinhlanzi okungenani kabili ngeviki, ungahle uphansi kula mafutha. Ngakho-ke, isithasiselo singasiza ukunxephezela.

Khumbula ukuthi izengezo zikawoyela we-algae zinikela ngamanani ahlukahlukene ala mafutha acid. Zama ukukhetha eyodwa enikeza okungenani ama-250 mg we-EPA ehlanganisiwe ne-DHA ngokusebenza ngakunye. Zitholakala ezitolo ezikhethekile naku-inthanethi.

Uma une-triglycerides ephezulu noma umfutho wegazi, cabanga ukubuza umhlinzeki wakho wezokunakekelwa kwezempilo uma kufanele uthathe umthamo ophakeme.

Ngenkathi ungayithatha nganoma yisiphi isikhathi sosuku, iningi labakhiqizi lincoma ukulekelela ngokudla - ikakhulukazi okuqukethe amafutha, njengoba lokhu kusizwa kwe-macronutrient kusiza ukumunca.

Khumbula ukuthi amafutha angagcotshwanga kuma-algae supplements kawoyela angenza i-oxidize ngokuhamba kwesikhathi bese ehamba kahle. Qiniseka ukuthi ugcina ama-gel noma ama-capsules endaweni epholile, eyomile, efrijini izithasiselo zoketshezi, bese ulahla noma yikuphi okunuka kabi.

Kufanele ukhethe isithasiselo samafutha se-algae okungenani ngama-250 mg we-EPA ne-DHA ehlanganisiwe ngaphandle kokuthi udokotela wakho ancoma umthamo ophakeme. Kungcono ukuyithatha nokudla bese uyigcina ngokwemiyalo yomkhiqizi.

Imiphumela emibi engaba khona

Izithako ze-Omega-3 ngokuvamile zithathwa njengeziphephile. Banemiphumela engemihle ngaphandle kwalapho uthatha imithamo ephezulu kakhulu.

Awukho umkhawulo ophezulu osunguliwe, kepha i-European Food Safety Authority ithi ukuthatha umthamo ongaba ngu-5,000-mg we-EPA ne-DHA nsuku zonke kubonakala kuphephile (8).

Yize uwoyela wezinhlanzi ungaholela ekudleni okunenhlanzi, isilungulela, ukubopha, ukucasula kokugaya ukudla, kanye nesicanucanu, imbalwa yale miphumela emibi ibikiwe ngamafutha e-algae ().

Izengezo ze-Omega-3 nazo zingaxhumana neminye imithi, ngakho-ke kuhle ngaso sonke isikhathi ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kwesikhathi.

Ikakhulu, ama-omega-3s angaba nemiphumela yokuncipha kwegazi futhi angathinta imishanguzo ye-anticoagulant efana ne-warfarin, okwandisa ingozi yokuphuma kwegazi (8).

Uwoyela we-algae uphephile kubantu abaningi futhi unemiphumela embalwa ebikiwe yokugaya ukudla kunoyili wezinhlanzi. Kungcono ngaso sonke isikhathi ukuxhumana nomhlinzeki wakho wezokunakekelwa kwempilo mayelana nomthamo kanye nokuhlangana okungaba khona nemithi yakho.

Okubalulekile

Uwoyela we-algae ungumthombo osekelwe ezitshalweni we-EPA ne-DHA, amafutha amabili e-omega-3 abalulekile empilweni yakho.

Inikeza izinzuzo ezifanayo njengoyela wezinhlanzi kepha kuyisinqumo esingcono uma ungadli izinhlanzi, ulandela ukudla okususelwa ezitshalweni, noma ungakwazi ukubekezelela ukunambitheka noma imiphumela yemiphumela kawoyela wezinhlanzi.

Ukuthatha uwoyela we-algae kunganciphisa ubungozi besifo senhliziyo, ukulwa nokuvuvukala, nokusekela impilo yobuchopho neyeso.