I-DHA (Docosahexaenoic Acid): Ukubuyekezwa Okuningiliziwe

-Delile

• Yini i-DHA?
• Isebenza kanjani?
• Imithombo ephezulu yokudla ye-DHA
• Imiphumela ebuchosheni
• Idlala indima enkulu ekukhuleni kobuchopho
• Kungaba nezinzuzo zobuchopho obugugile
• Amazinga aphansi axhumene nezifo zobuchopho
• Imiphumela emehlweni nokubuka
• Imiphumela empilweni yenhliziyo
• Ezinye izinzuzo zezempilo
• Kubaluleke kakhulu ngesikhathi sokuphila kwasekuqaleni
• Udinga malini i-DHA?
• Ukucatshangelwa nemiphumela emibi
• Okubalulekile

I-Docosahexaenoic acid (DHA) ingenye yama-acids ama-omega-3 abaluleke kakhulu.

Njengamafutha amaningi omega-3, ixhunyaniswe nezinzuzo eziningi zezempilo.

Ingxenye yawo wonke amaseli emzimbeni wakho, i-DHA ibamba iqhaza elibalulekile ebuchosheni bakho futhi ibaluleke kakhulu ngesikhathi sokukhulelwa nasebuntwaneni.

Njengoba umzimba wakho ungeke ukwazi ukukhiqiza ngamanani anele, udinga ukuwuthola ekudleni kwakho.

Lo mbhalo uchaza konke odinga ukukwazi nge-DHA.

Yini i-DHA?

I-DHA itholakala kakhulu ezinhlanzini zasolwandle, ezinjengezinhlanzi, izimbaza kanye namafutha ezinhlanzi. Kuyenzeka futhi kwezinye izinhlobo ze-algae.

Kuyingxenye yawo wonke amaseli emzimbeni wakho nengxenye ebalulekile yokwakheka kwesikhumba sakho, amehlo, nobuchopho (,,,).

Eqinisweni, i-DHA iqukethe ngaphezu kwama-90% wama-omega-3 fatty acids ebuchosheni bakho aze afike kuma-25% wokuqukethwe kwawo wonke amafutha (,).

Ngenkathi ingahlanganiswa kusuka ku-alpha-linolenic acid (ALA), enye i-omega-3 fatty acid esekwe ezitshalweni, le nqubo ayisebenzi kahle. Kuphela u-0.1-0.5% we-ALA oguqulwa ube yi-DHA emzimbeni wakho (,,,,).

Ngaphezu kwalokho, ukuguqulwa kuncike emazingeni anele amanye amavithamini namaminerali, kanye nenani le-omega-6 fatty acids ekudleni kwakho (,,).

Ngoba umzimba wakho awukwazi ukwenza i-DHA ngamanani abalulekile, udinga ukuyithola ekudleni kwakho noma uthathe izithasiselo.

I-DHA ibalulekile esikhumbeni sakho, amehlo, nobuchopho. Umzimba wakho awukwazi ukuwukhiqiza ngamanani anele, ngakho-ke udinga ukuwuthola ekudleni kwakho.

Isebenza kanjani?

I-DHA itholakala kakhulu ezingxenyeni zeseli, lapho yenza khona ulwelwesi nezikhala phakathi kwamaseli kube uketshezi oluningi. Lokhu kwenza kube lula ukuthi amaseli ezinzwa athumele futhi amukele amasiginali kagesi (,).

Ngakho-ke, amazinga anele e-DHA abonakala enza kube lula, kusheshe, futhi kusebenze kangcono ukuthi amangqamuzana akho ezinzwa akwazi ukuxhumana.

Ukuba namazinga aphansi ebuchosheni bakho noma emehlweni kunganciphisa ukusayinda phakathi kwamaseli, okuholele ekungaboni kahle noma ekusebenzeni kobuchopho okuguqukile.

I-DHA yenza ulwelwesi nezikhala phakathi kwamangqamuzana ezinzwa kube uketshezi oluningi, okwenza kube lula ngamaseli ukuxhumana.

Imithombo ephezulu yokudla ye-DHA

I-DHA itholakala kakhulu ekudleni kwasolwandle, njengezinhlanzi, i-shellfish kanye ne-algae.

Izinhlobo eziningana zezinhlanzi nemikhiqizo yezinhlanzi ziyimithombo enhle kakhulu, enikela ngama-gramu amaningana ngokusebenza ngakunye. Lokhu kufaka phakathi i-mackerel, i-salmon, i-herring, i-sardine ne-caviar ().

Amanye amafutha wezinhlanzi, anjenge-cod liver oil, anganikeza ngo-1 gramu we-DHA ngasesipuni esisodwa (15 ml) (17).

Vele ukhumbule ukuthi amanye amafutha ezinhlanzi nawo angaba novithamini A ophakeme, ongaba yingozi ngamanani amakhulu.

Ngaphezu kwalokho, i-DHA ingavela ngamanani amancane enyameni nasobisini oluvela ezilwaneni ezondliwe ngotshani, kanye namaqanda e-omega-3 anothisiwe noma afuywayo.

Kodwa-ke, kungaba nzima ukuthola okwanele ekudleni kwakho kukodwa. Uma ungakudli njalo lokhu kudla, ukuthatha isengezo kungaba umqondo omuhle.

I-DHA itholakala kakhulu ezinhlanzini ezinamafutha, izimbaza, uwoyela wezinhlanzi naku-algae. Inyama eyondliwe ngotshani, ubisi, namaqanda e-omega-3 anothisiwe nakho kungaqukatha amanani amancane.

Imiphumela ebuchosheni

I-DHA iyi-omega-3 egcwele kakhulu ebuchosheni bakho futhi idlala indima ebaluleke kakhulu ekukhuleni nasekusebenzeni kwayo.

Amazinga obuchopho amanye ama-omega-3 fatty acids, anjenge-EPA, ngokuvamile aphansi izikhathi ezingama-250-300 (,,).

Idlala indima enkulu ekukhuleni kobuchopho

I-DHA ibaluleke kakhulu ekukhuleni nasekusebenzeni kwezicubu zobuchopho, ikakhulukazi ngesikhathi sokukhula nobuntwana (,).

Kudinga ukunqwabelana ohlelweni lwezinzwa oluphakathi ukuze amehlo akho nobuchopho bakhule ngokujwayelekile (,).

Ukudla kwe-DHA phakathi ne-trimester yesithathu yokukhulelwa kunquma amazinga womntwana, ngokuqongelela okukhulu kakhulu okwenzeka ebuchosheni ezinyangeni ezimbalwa zokuqala zokuphila ().

I-DHA itholakala ikakhulu ezindabeni ezimpunga zobuchopho, futhi ama-lobes angaphambili ancike kakhulu kuwo ngesikhathi sokukhula (,).

Lezi zingxenye zobuchopho zibhekele ukucubungula ulwazi, izinkumbulo nemizwa. Futhi zibalulekile ekunakekelweni okusimeme, ukuhlela, ukuxazulula izinkinga, kanye nentuthuko yezenhlalo, imizwa nokuziphatha (,,).

Ezilwaneni, ukwehla kwe-DHA ebuchosheni obukhulayo kuholela enanini elincishisiwe lamangqamuzana emizwa emisha nokusebenza okushintshiwe kwemizwa. Kuphazamisa nokufunda nokubona kwamehlo ().

Kubantu, ukuntuleka kwe-DHA empilweni yokuqala kuye kwahlotshaniswa nokukhubazeka kokufunda, i-ADHD, ubutha obunolaka, nezinye izifo eziningi (,).

Ngaphezu kwalokho, amazinga aphansi komama axhumene nengozi eyengeziwe yokungakhuli kahle kokubuka kanye ne-neural enganeni (,,).

Ucwaningo lukhombisa ukuthi izingane zomama abadle ama-200 mg ngosuku kusukela ngeviki lama-24 lokukhulelwa kuze kube ukubeletha kube nokuthuthuka ekuboneni nasekuxazululeni izinkinga (,).

Kungaba nezinzuzo zobuchopho obugugile

I-DHA ibaluleke kakhulu nasekugugeni kobuchopho okunempilo (,,,).

Njengoba ukhula, ubuchopho bakho buhamba nezinguquko zemvelo, ezibonakala ngokwanda kwengcindezi ye-oxidative, amandla e-metabolism aguquliwe, nokulimala kwe-DNA (,,).

Ukwakheka kobuchopho bakho nakho kuyashintsha, okunciphisa ubukhulu bayo, isisindo, nokuqukethwe kwamafutha (,).

Kuyathakazelisa ukuthi eziningi zalezi zinguquko ziyabonakala futhi lapho amazinga e-DHA ehla.

Lokhu kufaka phakathi izakhiwo ze-membrane ezishintshiwe, umsebenzi wememori, umsebenzi we-enzyme, nomsebenzi we-neuron (,,,,).

Ukuthatha isengezo kungasiza, njengoba izengezo ze-DHA zixhunyaniswe nokuthuthuka okuphawulekayo kwimemori, ukufunda, nokushelela ngamazwi kulabo abanezikhalazo zememori emnene (,,,,,).

Amazinga aphansi axhumene nezifo zobuchopho

Isifo i-Alzheimer siyindlela ejwayelekile yokuwohloka komqondo kubantu abadala asebekhulile.

Kuthinta cishe abantu abangu-4.4% abaneminyaka engaphezu kwengama-65 futhi kuguqula ukusebenza kobuchopho, imizwa, nokuziphatha (,).

Inkumbulo eyehlisiwe ye-episodic iphakathi kwezimpawu zokuqala zokushintsha kobuchopho kubantu abadala asebekhulile. Inkumbulo engeyinhle ye-episodic ihlotshaniswa nobunzima bokukhumbula izehlakalo ezenzeke ngesikhathi nasendaweni ethile (,,,).

Kuyathakazelisa ukuthi iziguli zezifo ze-Alzheimer zinamanani aphansi e-DHA ebuchosheni nasesibindi, kuyilapho amazinga e-EPA ne-docosapentaenoic acid (DPA) ephakanyisiwe (,).

Ucwaningo lukhombisa ukuthi amazinga aphezulu e-DHA egazi axhumene nokwehla kwengozi yokuwohloka komqondo kanye ne-Alzheimer's ().

I-DHA ibalulekile ekukhuleni kobuchopho namehlo. Kanjalo, amazinga aphansi angaphazamisa ukusebenza kobuchopho futhi axhumene nengozi eyengeziwe yezikhalazo zememori, ukuwohloka komqondo, nesifo i-Alzheimer's.

Imiphumela emehlweni nokubuka

I-DHA isiza ukwenza kusebenze i-rhodopsin, iprotheni yolwelwesi ezindongeni zamehlo akho.

I-Rhodopsin isiza ubuchopho bakho ukuthola izithombe ngokuguqula ukutholakala, ukuswakama nobukhulu bezinambuzane zamehlo akho (,).

Ukushoda kwe-DHA kungadala izinkinga zombono, ikakhulukazi ezinganeni (,,).

Ngakho-ke, amafomula ezingane manje aqiniswe ngakho, okusiza ukuvimbela ukukhubazeka kombono ezinganeni (,).

I-DHA ibalulekile kumbono nemisebenzi ehlukahlukene ngaphakathi kweso lakho. Ukushoda kungadala izinkinga zombono ezinganeni.

Imiphumela empilweni yenhliziyo

Ama-omega-3 fatty acids ngokuvamile axhunyaniswa nokwehla kwengozi yesifo senhliziyo.

Amazinga aphansi ahlotshaniswa nengozi eyandayo yesifo senhliziyo nokufa, kanti ezinye izifundo zibonisa ukuthi izithasiselo zinciphisa ubungozi bakho (,,,).

Lokhu kusebenza ikakhulukazi kuma-omega-3 fatty acids anochungechunge olude atholakala ezinhlanzini ezinamafutha nakoyela wezinhlanzi, njenge-EPA ne-DHA.

Ukudla kwabo kungathuthukisa izinto eziningi eziyingozi zesifo senhliziyo, kufaka phakathi:

• Ama-triglycerides egazi. Ama-acids ama-omega-3 anama-long chain anganciphisa ama-triglycerides egazi aze afike kuma-30% (,,,,).
• Ukushaya kwegazi. Ama-omega-3 fatty acids kumafutha ezinhlanzi nezinhlanzi ezinamafutha kunganciphisa umfutho wegazi kubantu abanamazinga aphezulu (,,).
• Amazinga e-cholesterol. Amafutha ezinhlanzi kanye ne-omega-3s anganciphisa inani eliphelele le-cholesterol futhi andise i-HDL (okuhle) cholesterol kubantu abanamazinga aphezulu (,,).
• Umsebenzi we-Endothelial. I-DHA ingavikela ekungasebenzi kahle kwe-endothelial, okuhola phambili kwesifo senhliziyo (,,,).

Ngenkathi ezinye izifundo zithembisa, eziningi azibiki miphumela ebalulekile.

Ukuhlaziywa okubili okukhulu kwezifundo ezilawulwayo kuphethe ngokuthi i-omega-3 fatty acids inemiphumela emincane engcupheni yokuhlaselwa yisifo senhliziyo, ukushaywa unhlangothi, noma ukufa ngenxa yesifo senhliziyo (,).

I-DHA inganciphisa ubungozi besifo senhliziyo ngokwehlisa i-triglycerides yegazi nomfutho wegazi, phakathi kweminye imiphumela. Kodwa-ke, iqhaza layo ekuvimbeleni izifo zenhliziyo liyimpikiswano.

Ezinye izinzuzo zezempilo

I-DHA nayo ingazivikela kwezinye izifo, kufaka phakathi:

• Isifo samathambo. Le omega-3 inciphisa ukuvuvukala emzimbeni wakho futhi inganciphisa ubuhlungu nokuvuvukala okuhlobene nesifo samathambo (,).
• Umdlavuza. I-DHA ingenza kube nzima kakhulu ukuthi amangqamuzana omdlavuza aphile (,,,,).
• Isifuba Somoya. Kunganciphisa izimpawu ze-asthma, mhlawumbe ngokuvimba uketshezi lwe-mucus nokunciphisa umfutho wegazi (,,).

I-DHA inganciphisa izimo ezifana ne-arthritis ne-asthma, kanye nokuvimbela ukukhula kwamangqamuzana omdlavuza.

Kubaluleke kakhulu ngesikhathi sokuphila kwasekuqaleni

I-DHA ibucayi phakathi nezinyanga zokugcina zokukhulelwa nasekuqaleni kwempilo yengane.

Izingane ezineminyaka engama-2 ubudala zinesidingo esikhulu sazo kunezingane ezindala nabantu abadala (,,).

Njengoba ubuchopho babo bukhula ngokushesha, badinga inani eliphakeme le-DHA ukwakha izakhiwo ezibalulekile zamangqamuzana ebuchosheni nasemehlweni (,).

Ngakho-ke, ukungena kwe-DHA kungathinta kakhulu ukukhula kwengqondo (,).

Ucwaningo lwezilwane lukhombisa ukuthi ukudla okungenayo i-DHA ngesikhathi sokukhulelwa, ukuncelisa ibele, kanye nokulunyulwa kukhawulela ukunikezwa kwala mafutha e-omega-3 ebuchosheni bengane cishe kuphela ngama-20% wamazinga ajwayelekile ().

Ukushoda kuhlotshaniswa nezinguquko ekusebenzeni kobuchopho, kufaka phakathi ukukhubazeka kokufunda, ukuguqulwa kwezakhi zofuzo, nokungaboni kahle ().

Ngesikhathi sokukhulelwa nempilo esemncane, i-DHA ibalulekile ekwakhiweni kwezakhiwo ebuchosheni nasemehlweni.

Udinga malini i-DHA?

Imihlahlandlela eminingi yabantu abadala abaphilile incoma okungenani ama-250-5500 mg we-EPA ne-DHA ehlanganisiwe ngosuku (,,, 99,).

Ucwaningo lukhombisa ukuthi isilinganiso sokutholwa kwe-DHA sisondele ku-100 mg ngosuku (,,).

Izingane ezineminyaka yobudala engu-2 zingadinga u-4.5-5.5 mg ngekhilogremu ngalinye lesisindo somzimba (10-12 mg / kg), kanti izingane ezindala zingadinga kuze kufike ku-250 mg ngosuku (104).

Omama abakhulelwe noma abancelisayo bayelulekwa ukuthi bathole okungenani ama-200 mg we-DHA, noma ama-300-900 mg we-EPA ne-DHA ehlanganisiwe, ngosuku (,).

Abantu abanezikhalazo zememori ezincane noma ukukhubazeka kwengqondo bangazuza kusuka ku-500-1,700 mg we-DHA ngosuku ukuthuthukisa ukusebenza kobuchopho (,,,,,).

Abalimi bemifino kanye nemifino kaningi bayashoda ku-DHA futhi kufanele bacabangele ukuthatha izengezo ze-microalgae eziqukethe (,).

Izithako ze-DHA zivame ukuphepha. Kodwa-ke, ukuthatha ngaphezu kuka-2 amagremu ngosuku akunazo izinzuzo ezingeziwe futhi akunconyiwe (, 107).

Kuyathakazelisa ukuthi i-curcumin, isakhi esisebenzayo ku-turmeric, singakhuphula ukumuncwa komzimba we-DHA yakho. Ixhumene nezinzuzo eziningi zezempilo, futhi izifundo zezilwane ziphakamisa ukuthi kungakhuphula amazinga e-DHA ebuchosheni (,).

Ngakho-ke, i-curcumin ingasiza uma ungeza nge-DHA.

Abantu abadala kufanele bathole ama-250-500 mg we-EPA ehlanganisiwe ne-DHA nsuku zonke, kuyilapho izingane kufanele zithole u-4.5-5.5 mg ngephawundi ngalinye lesisindo somzimba (10-12 mg / kg).

Ukucatshangelwa nemiphumela emibi

Izithako ze-DHA zivame ukubekezelelwa kahle, noma ngemithamo emikhulu.

Kodwa-ke, ama-omega-3s ngokuvamile aphikisana nokuvuvukala futhi anganciphisa igazi lakho. Ngenxa yalokho, i-omega-3 eningi kakhulu ingadala ukuncipha kwegazi noma ukopha ngokweqile ().

Uma uhlela ukuhlinzwa, kufanele uyeke ukwengeza nge-omega-3 fatty acids ngesonto noma amabili ngaphambili.

Ngokwengeziwe, thintana nodokotela wakho ngaphambi kokuthatha ama-omega-3s uma unenkinga yokunqanda igazi noma uthatha abanciphisi begazi.

Njengamanye ama-omega-3 fatty acids, i-DHA ingadala ukuncipha kwegazi. Kufanele ugweme ukuthatha izithako ze-omega-3 emasontweni ayi-1-2 ngaphambi kokuhlinzwa.

Okubalulekile

I-DHA yingxenye ebalulekile yawo wonke amaseli emzimbeni wakho.

Kubalulekile ekukhuleni kobuchopho nokusebenza, njengoba kungathinta isivinini nekhwalithi yokuxhumana phakathi kwamaseli ezinzwa.

Ngaphezu kwalokho, i-DHA ibalulekile emehlweni akho futhi inganciphisa izinto eziningi eziyingozi zesifo senhliziyo.

Uma usola ukuthi awutholi ngokwanele ekudleni kwakho, cabanga ukuthatha isithasiselo se-omega-3.