Chii chinonzi Algae Oiri, uye Nei Vanhu Vachitora?

Zvemukati

• Ndezvipi zvinovaka muviri zviri mumafuta ealgae?
• Nhanho dze omega-3s mune algae mafuta
• Chii chinonzi omega-3s?
• Kwakanakisa masosi
• Algae mafuta vs. oiri hove
• Zvichida hutano hunobatsira
• Inogona kutsigira hutano hwemwoyo
• Ngaaderedze kuora mwoyo
• Inogona kubatsira hutano hwemaziso
• Inogona kudzora kuzvimba
• Chipimo chemushonga uye nekutora sei
• Zvinogona kuitika mhedzisiro
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Paunofunga nezve algae, iwe unoita mufananidzo iyo greenish firimu iyo dzimwe nguva inokura pamadziva nemadhamu.

Asi iwe unogona kunge usiri kuziva kuti uyu muviri wegungwa unorimwa zvakare mumarabhoritari emafuta ayo akasarudzika, akazara ne omega-3 fatty acids. Aya mafuta akabatanidzwa kune zvakawanda zvehutano zvinobatsira.

Nepo oiri hove ichipawo omega-3s, algae mafuta anogona kupa yakakura chirimwa-yakavakirwa imwe sarudzo kana iwe ukasadya hove dzegungwa kana usingakwanise kushivirira hove mafuta.

Algae pachayo inosanganisira makumi mana ezviuru zvezvipenyu zvinotangira kubva kune imwechete-celled microscopic zvipenyu zvinozivikanwa se microalgae kune kelp uye gungwa regungwa. Mhando dzese dzinovimba nesimba kubva kuzuva kana ultraviolet (UV) mwenje uye kabhoni dhayokisaidhi ().

Chinyorwa ichi chinotsanangura zvese zvaunoda kuti uzive nezve algae oiri, kusanganisira ayo macomputer, mabhenefiti, muyero, uye mhedzisiro.

Ndezvipi zvinovaka muviri zviri mumafuta ealgae?

Dzimwe mhando dze microalgae dzakanyanya kupfuma mumhando mbiri dze omega-3 fatty acids - eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA). Nekudaro, idzi mhando dzinokurirwa mafuta avo.

Imwe ongororo yakawana kuti huwandu hwe omega-3s mu microalgae hwakaenzana neiyo hove dzakasiyana siyana ().

Asi, zviri nyore kuwedzera huwandu hwe omega-3s mune algae nekumanikidza kuratidzwa kwavo kune UV mwenje, oxygen, sodium, glucose, uye tembiricha ().

Oiri yavo inotorwa, kunatswa, uye kushandiswa nenzira dzakasiyana siyana, kusanganisira kupfumisa mhuka, huku, uye hove yekudya. Paunodya mazai, huku, kana saumoni yakarimwa iyo inowedzerwa ne omega-3s, zvingangoita kuti aya mafuta anobva kune algae mafuta (,).

Uyezve, mafuta aya anoshanda sosi ye omega-3s mumukaka wevacheche uye zvimwe zvekudya, pamwe nemavhitamini anodyara-uye omega-3 zvinowedzera ().

Nhanho dze omega-3s mune algae mafuta

Heano ruzivo rwekudya kune akati wandei anozivikanwa marangi ealgae mafuta anowedzera (3, 4, 5, 6, 7).

Kufanana nehove mafuta anowedzera, iwo akagadzirwa kubva kune algae mafuta anosiyana muhuwandu hwavo uye mhando dzemafuta omega-3, pamwe nehukuru hwavo hwekushandira. Nekudaro, zviri nani kuenzanisa zvinyorwa paunenge uchitenga.

Iwe unogona zvakare kutenga algae mafuta semafuta ekubikisa. Iyo isina kwazvakarerekera flavour uye yakanyanya yakakwira hutsi poindi inoita kuti ive yakanaka yekukwira kana kupisa-kupisa kupisa.

Nekudaro, nepo iri sosi yakanaka kwazvo yemafuta asina kunyoroveswa, oganal oiri yemafuta haina chero omega-3s nekuti aya mafuta haana kupisa-akatsiga.

Oiri inotorwa kubva kune algae yakapfuma mu omega-3 mafuta EPA uye DHA, kunyange zviyero zvakatarwa zvichisiyana pakati pezvikwata. Haingoshandiswa chete sekuwedzera kwekudya asiwo kupfumisa fomura yemucheche uye chikafu chemhuka.

Chii chinonzi omega-3s?

Omega-3 fatty acids imhuri yemafuta epolyunsaturated anowanikwa muzvirimwa nehove. Vanopa mafuta akakosha ayo muviri wako usingakwanise kugadzira wega, saka unofanirwa kuwana kubva kuchikafu chako.

Mhando dzinoverengeka dziripo, asi kutsvagisa kwakawanda kunotarisa paEPA, DHA, uye alpha-linolenic acid (ALA) (8).

ALA inozivikanwa semubereki fatty acid nekuti muviri wako unogona kugadzira EPA neDHA kubva mukomboni iyi. Zvisinei, maitiro acho haanyatsoshanda, saka zviri nani kuti uwane zvese zvitatu kubva pane zvaunodya (,,).

Omega-3s yakakosha kune chimiro uye mashandiro eiyo membrane yesero mukati memuviri wako wese. Maziso ako nehuropi zvine zvakanyanya mwero weDHA (8).

Ivo zvakare vanoita macompound anonzi kusayina mamorekuru, ayo anobatsira kudzora kuzvimba uye kubatsira mativi akasiyana emuviri wako, kusanganisira moyo wako uye immune system (8, 12).

Kwakanakisa masosi

ALA inowanikwa zvakanyanya mune mafuta emiti chikafu. Zvakanakisa zvekudya zvinosanganisira mbeu yefilakisi nemafuta avo, mbeu dzechia, walnuts, uye canola nemafuta eesoya (12).

Ose EPA uye DHA anowanikwa muhove uye zvekudya zvemumvura. Herring, salmon, anchovies, sardines, uye dzimwe hove dzine mafuta ndizvo zvakapfuma zvekudya zvemafuta aya (12).

Gungwa uye algae zvakare zvinopa EPA uye DHA. Nekuti hove hadzigone kuburitsa EPA neDHA, vanoiwana nekudya microalgae. Nekudaro, algae ndiyo sosi yemafuta omega-3 muhove (1,, 14).

Omega-3s anodikanwa kune akasiyana maitiro mumuviri wako. Iwe unogona kuwana ALA kubva kune akawanda chirimwa chikafu, nepo EPA uye DHA inowanikwa mune hove uye marine zvinomera senge gungwa uye algae.

Algae mafuta vs. oiri hove

Algae inoonekwa seyakanyanya mafuta omega-3, uye hove dzese - dzingave dzemusango kana dzakarimwa - tora yavo omega-3 zvemukati nekudya algae (,).

Mune kumwe kuongorora, algae mafuta anowedzerwa akawanikwa aine hutano hwakaenzana nesalmoni yakabikwa uye anoshanda zvakafanana nehove mafuta mumuviri wako ().

Uyezve, chidzidzo chevhiki mbiri muvanhu makumi matatu nemumwe chakaratidza kuti kutora mazana matanhatu emamiriyoni eDHA kubva kumafuta ealgae pazuva kwakasimudza huwandu hweropa huwandu hwakaenzana nekutora huwandu hwakaenzana hweDHA kubva kumafuta ehove - kunyangwe muboka revanhu vasingadyi nyama vane mwero weDHA wakaderera kutanga kwechidzidzo (16).

Kungofanana nemafuta easidhi kuumbwa kwehove zvinoenderana nedhayeti yavo uye zvitoro zvine mafuta, iwo mafuta mune algae anochinja-chinja zvichienderana nemhando, nhanho yekukura, kusiana kwemwaka, uye mamiriro ezvinhu ezvemamiriro ekunze.

Zvakangofanana, vesaenzi vanokwanisa kusarudza nekukura mamwe marara ari akakwirira mu omega-3s. Sezvo algae inokura nekukurumidza uye isinga tsigire kuhove yakawandisa, inogona kuve yakadzikama kupfuura mafuta ehove zvinowedzera ().

Chii chimwe, nekuti chakasimwa pasi peanodzorwa mamiriro uye chakacheneswa, algae mafuta akasununguka kubva kune chepfu inogona kuvapo muhove nehove mafuta ().

Izvo zvinoita sekuisa njodzi shoma yekugaya kugumbuka uye - nekuda kwekusarerekera kwayo kwayaka - inowanzo kuve inosanganisirwa nezvichemo zvidiki zvekuravira ().

Mafuta ealgae ane hutano hwakaenzana nemafuta ehove, uye zvidzidzo zvakasimbisa kuti zvine mhedzisiro yakafanana mumuviri wako. Pamusoro pezvo, algae mafuta anodyara-akavakirwa, anogona kusimbiswa zvakanyanya, uye zvingangoguma nezvichemo zvishoma zvekuravira.

Zvichida hutano hunobatsira

Kutsvagurudza kunoratidza kuti vanhu vane huwandu hwakakwira hwemafuta eomega-3 vane njodzi yakaderera yemamwe mamiriro ehutano.

Ichi chinongedzo chinoratidzika chakasimba kune vanhu vanodya hove pane avo vanotora zvinowedzera. Zvakadaro, humbowo hunoratidza kuti zvinowedzera zvinogona kubatsira.

Zvizhinji zveongororo dzinoongorora oiri hove pane algae mafuta. Nekudaro, zvidzidzo zvinoshandisa izvo zvekupedzisira zvinoratidza kuwedzera kukuru kweropa reDHA mazinga, kunyangwe mune zvinomera kana avo vasingadye hove - saka zvinogona kunge zvakangobudirira (,).

Inogona kutsigira hutano hwemwoyo

Omega-3 zvinowedzera zvinogona kudzikisa kukwira kweropa uye nekuvandudza mashandiro eropa, izvo zvinogona kudzikisa njodzi yako yekurwadziwa nemoyo kana sitiroko ().

Omega-3s naizvozvowo zvakaratidzwa kudzikisa triglyceride mazinga.

Zvidzidzo zvakashandisa DHA-rich algae oiri mafuta zvakaratidza kuti kutora 1,000-1,200 mg pazuva kwakaderedza triglyceride mazinga neanosvika 25% uye nekuvandudza cholesterol mazinga zvakare (16, 21).

Pamusoro pezvo, ongororo ichangoburwa yemakiriniki gumi nematanhatu emakiriniki mune vanhu vanopfuura zviuru makumi maviri nezviviri vakaona kuti kutora omega-3 zvinowedzerwa kubva kunzvimbo dzakasiyana siyana dzegungwa kwakaderedza njodzi yekurwara nemoyo nezvirwere zvese zvemwoyo, pamwe nerufu kubva mune aya mamiriro ().

Ngaaderedze kuora mwoyo

Vanhu vanoonekwa kuti vane kushushikana kazhinji vane mwero wakaderera weEPA uye DHA muropa ravo ().

Saizvozvowo, kuongororwa kwezvidzidzo kusanganisira vanhu vanopfuura zana nemakumi mashanu vakawana avo vaidya hove dzakawanda vane njodzi yakaderera yekushushikana. Njodzi yepazasi inogona kunge iri imwe nekuda kwekudyiwa kwakanyanya kwe omega-3s (,).

Vanhu vane kushushikana vanogamuchira EPA uye DHA zvinowedzera zvinowanzoona kuvandudzwa kwezviratidzo zvavo. Sezvineiwo, ongororo yezvidzidzo makumi matatu neshanu muvanhu mazana matanhatu nemakumi matanhatu nenomwe vakatarisa kuti EPA inoshanda kupfuura DHA yekurapa mamiriro aya ().

Inogona kubatsira hutano hwemaziso

Kana iwe ukawana maziso akaoma kana kuneta kwemaziso, kutora iyo omega-3 yekuwedzera inogona kudzikisira zviratidzo zvako nekuderedza misodzi yako yekubuda kwemhepo ().

Mune zvidzidzo muvanhu vanoona kutsamwa kwemaziso kubva pakupfeka vanobatika kana kushanda pakombuta kweanopfuura maawa matatu pazuva, kutora 600-1,200 mg yekubatanidzwa EPA uye DHA kurerutsa zviratidzo mumapoka ese maviri (,).

Omega-3s inogona zvakare kunge iine mamwe mabhenefiti eziso, akadai sekurwa nezera-rakabatana macular degeneration (AMD), mamiriro anogona kukonzera kurasikirwa kwemaonero - kunyangwe kutsvagurudza kwakasanganiswa.

Chidzidzo muvakuru vangangoita zviuru zana nemakumi masere chakacherechedzwa kuti kudya kwakanyanya kweEPA uye DHA kunogona kudzivirira kana kunonoka kwepakati - asi kwete kwepamberi - AMD ().

Inogona kudzora kuzvimba

Omega-3s inogona kutadzisa makomputa anokonzera kuzvimba. Nekudaro, ivo vanogona kubatsira kurwisa mamwe mamiriro ekuzvimba.

Zvidzidzo zvezvipfuyo zvinoratidza kuti omega-3 zvinowedzera zvinogona kubatsira kudzora hosha senge arthritis, colitis, uye asthma ().

Muchidzidzo chevhiki gumi nemaviri mumadzimai makumi matanhatu ane rheumatoid arthritis (RA), kutora zviuru zvishanu zve omega-3s kubva kumafuta ehove zuva rega rega kwakaderedza kukomba kwezviratidzo. Vakadzi vaivewo nemishumo mishoma yekurwadziwa uye manyoro emajoini, zvichienzaniswa neavo vaitora placebo ().

Zvakadaro, kutsvagisa kwevanhu kwakasanganiswa. Nekudaro, zvimwe zvidzidzo zvinodiwa (,).

Algae mafuta anowedzera anogona kubatsira moyo, huropi, uye hutano hwemaziso, pamwe nekurwisa kuzvimba. Zvidzidzo zvinoratidza kuti ese hove uye algae mafuta anowedzera omega-3 mazinga mumuviri wako.

Chipimo chemushonga uye nekutora sei

Masangano ezvehutano anokuraira kuti iwe uwane 250-1,000 mg zuva nezuva yeEPA yakasanganiswa uye DHA (12,).

Kana ukasadya hove kanokwana kaviri pasvondo, unogona kunge wakaderera mumafuta aya. Nekudaro, yekuwedzera inogona kubatsira kubhadhara.

Ramba uchifunga kuti algae mafuta anowedzera anopa akasiyana huwandu hweaya mafuta acids. Edza kusarudza imwe inopa dzinosvika mazana maviri nemakumi mashanu emamiriyoni eEPA yakasanganiswa uye DHA pakushanda. Ivo vanogona kuwanikwa mune zvepamusoro zvitoro uye online.

Kana iwe uine yakakwira triglycerides kana BP, funga kubvunza wako wehutano mupi kana iwe uchifanira kutora yakakwira dosi.

Kunyangwe iwe uchigona kuitora chero nguva yezuva, vazhinji vagadziri vanokurudzira kuwedzera nechikafu - kunyanya icho chine mafuta, sezvo ichi macronutrient inobatsira kupinza.

Rangarira kuti iwo asina kuiswa mafuta mune algae mafuta anowedzera anogona oxidize nekufamba kwenguva uye oenda rancid. Ive neshuwa yekuchengetera magells kana macapsule munzvimbo inotonhorera, yakaoma, firiji yemvura zvinowedzera, uye kurasa chero anonhuwirira akaipa.

Iwe unofanirwa kusarudza algae oiri yekuwedzera pamwe neinosvika 250 mg yekubatanidza EPA uye DHA kunze kwekunge wezvehutano akurudzira dosi yepamusoro. Zvakanakisisa kuitora nechikafu nekuichengeta zvinoenderana nemirairo yemugadziri.

Zvinogona kuitika mhedzisiro

Omega-3 zvinowedzera zvinowanzoonekwa zvakachengeteka. Ivo vane mashoma mhedzisiro kunze kwekunge iwe uchitora yakanyanya madosi.

Iko hakuna kumisikidzwa kwepamusoro muganho, asi iyo European Kudya Kwekuchengetedzwa Authority inotaura kuti kutora chinosvika zviuru zvishanu-mg zvakabatanidzwa muyero weEPA uye DHA zuva nezuva zvinoita kunge zvakachengeteka (8).

Kunyangwe oiri yehove inogona kukonzeresa kunonaka kwehove, kuora moyo, kubhenda, kugumbuka kwekugaya, uye kusvotwa, mashoma emhedzisiro aya akanzi ane algae mafuta ().

Omega-3 zvinowedzera zvinogona zvakare kubatana nemimwe mishonga, saka zvinogara zvakanaka kutaura nemupi wako wekuchengeta hutano zvisati zvaitika.

Kunyanya, omega-3s inogona kuve neropa-kutetepa mhedzisiro uye inogona kukanganisa anticoagulant mishonga senge warfarin, ichiwedzera njodzi yako yekubuda ropa (8).

Algae mafuta akachengeteka kune vanhu vazhinji uye ane mashoma akataurwa nezvekugaya zvinokanganisa pane hove mafuta. Nguva dzose zvinonyanya kunaka kubvunza wako mupi wezvehutano nezve dhiyo uye kugona kusangana nemishonga yako.

Chinokosha

Mafuta eAlgae isisitimu-yakadzika sosi yeEPA uye DHA, maviri omega-3 mafuta akakosha kune hutano hwako.

Inopa mabhenefiti akafanana nemafuta ehove asi iri sarudzo iri nani kana ukasadya hove, uchitevera chikafu chinodyarwa nemiti, kana kutadza kuregera kuravira kana mhedzisiro yemafuta ehove.

Kutora algae oiri kunogona kudzikisa njodzi yako yechirwere chemwoyo, kurwisa kuzvimba, uye kutsigira hutano uye ziso hutano.