DHA (Docosahexaenoic Acid): Ongororo Yakadzama

Zvemukati

• Chii chinonzi DHA?
• Chinoshanda sei?
• Nzvimbo dzepamusoro dzekudya dzeDHA
• Migumisiro pauropi
• Inotamba chikamu chakakura mukukura kwehuropi
• Unogona kuve nezvakanakira huropi hwekukwegura
• Nhanho dzakadzika dzakabatana nezvirwere zvehuropi
• Mhedzisiro pameso uye kuona
• Migumisiro pane hutano hwemwoyo
• Zvimwe zvehutano zvinobatsira
• Kunyanya kukosha panguva yehupenyu hwepakutanga
• Yakawanda sei DHA yaunoda?
• Kufunga uye mhedzisiro yakaipa
• Chinokosha

Docosahexaenoic acid (DHA) ndeimwe yeakanyanya omega-3 mafuta acids.

Kufanana nemafuta mazhinji omega-3, yakabatana nezvakawanda zvinobatsira hutano.

Chikamu chese sero mumuviri wako, DHA inoita basa rakakosha muuropi hwako uye inonyanya kukosha panguva yekuzvitakura nehucheche.

Sezvo muviri wako usingakwanise kuuburitsa nemari yakakwana, unofanirwa kuiwana kubva pane zvaunodya.

Ichi chinyorwa chinotsanangura zvese zvaunoda kuti uzive nezveDHA.

Chii chinonzi DHA?

DHA inonyanya kuwanikwa mune zvegungwa, senge hove, hove, uye hove mafuta. Izvo zvinoitikawo mune mamwe marudzi ealgae.

Icho chikamu chemasero ese mumuviri wako uye chakakosha chimiro cheganda rako, maziso, uye huropi (,,,).

Muchokwadi, DHA inosvika pamusoro pe90% ye omega-3 fatty acids muuropi hwako uye inosvika ku25% yemafuta ayo ese (,).

Kunyangwe ichigona kugadzirwa kubva kune alpha-linolenic acid (ALA), imwe chirimwa-chakavakirwa omega-3 fatty acid, maitiro aya haashande. Chete 0.1-0.5% yeRA inoshandurwa kuita DHA mumuviri wako (,,,,).

Uyezve, kushandurwa kunovimbawo nematanho akakwana emamwe mavhitaminzi uye zvicherwa, pamwe nehuwandu hwe omega-6 fatty acids mukudya kwako (,,).

Nekuti muviri wako haugone kugadzira DHA muhuwandu hwakakosha, unofanirwa kuiwana kubva pane chako chikafu kana kutora zvinowedzera.

DHA yakakosha paganda rako, maziso, uye huropi. Muviri wako haugone kuuburitsa muhuwandu hwakakwana, saka unofanirwa kuiwana kubva pane chako chikafu.

Chinoshanda sei?

DHA inonyanya kuwanika mumasero esero, uko inoita kuti membrane uye maburi pakati pemasero awande mvura. Izvi zvinoita kuti zvive nyore kune maseru etsinga kutumira uye kugamuchira zviratidzo zvemagetsi (,).

Naizvozvo, akakwana mazinga eDHA anoita kunge anoita kuti zvive nyore, nekukurumidza, uye nekubudirira kune ako maseru etsinga kutaura.

Kuva nematanho akaderera muuropi kana maziso ako anogona kunonoka kuisa chiratidzo pakati pemasero, zvichikonzera kusaona zvakanaka kana kushanduka kwehuropi.

DHA inoita kuti utachiona nemikaha pakati pemasero etsinga dziwedzere kuwanda, zvichiita kuti zvive nyore kuti masero ataure.

Nzvimbo dzepamusoro dzekudya dzeDHA

DHA inonyanya kuwanikwa mune zvegungwa, senge hove, hove, uye algae.

Mhando dzinoverengeka dzehove uye zvigadzirwa zvehove zviwanikwa zvakanaka, zvichipa anoverengeka magiramu pakushanda. Izvi zvinosanganisira mackerel, salmon, herring, sardines, uye caviar ().

Mamwe mafuta ehove, akadai secod chiropa oiri, anogona kupa yakaringana 1 gramu yeDHA mupuniki imwe chete (15 ml) (17).

Ingo gara uchiziva kuti mamwe mafuta ehove anogona zvakare kuve akareba vhitamini A, inogona kukuvadza muhuwandu hwakawanda.

Uyezve, DHA inogona kuitika mune shoma nyama nemukaka kubva kumhuka dzakadyarwa nehuswa, pamwe ne omega-3-yakafumiswa kana kufudzwa mazai.

Zvisinei, zvingave zvakaoma kuwana zvakakwana kubva pane zvaunodya chete. Kana iwe usingawanze kudya izvi zvekudya, kutora chinowedzera kungava zano rakanaka.

DHA inonyanya kuwanikwa muhove dzine mafuta, hove, hove dzemafuta, uye algae. Nyama yakakangwa nehuswa, mukaka, uye omega-3-akafumiswa mazai anogona kunge aine zvishoma.

Migumisiro pauropi

DHA ndiyo omega-3 yakanyanya kuwanda muuropi hwako uye inoita chinzvimbo chakakosha mukusimudzira nekushanda kwayo.

Mazinga ehuropi eimwe omega-3 fatty acids, senge EPA, anowanzoita 250-300 zvakapetwa (,,).

Inotamba chikamu chakakura mukukura kwehuropi

DHA yakakosha zvakanyanya kukura kwehuropi uye mashandiro, kunyanya panguva yekukura uye hucheche (,).

Iyo inofanirwa kuunganidzwa mukati epakati sisitimu yemaziso kuti maziso ako uye huropi zvikure zvakajairika (,).

Kudya kweDHA mukati memutatu wetatu wepamuviri kunoisa mwero wemwana, iine kuwanda kukuru kunoitika muuropi mukati memwedzi mishoma yekutanga yehupenyu ().

DHA inonyanya kuwanikwa mune grey nyaya yehuropi, uye iyo yekumberi lobes inonyanya kutsamira pairi panguva yekuvandudza (,).

Izvi zvikamu zvehuropi zvine basa rekugadzirisa ruzivo, ndangariro, uye manzwiro. Izvo zvakakoshawo pakuchengetedza kwakasimba, kuronga, kugadzirisa matambudziko, uye kugarisana, manzwiro, uye kusimudzira maitiro (,,).

Mune mhuka, kuderera kweDHA muhuropi huri kusimukira kunotungamira kune yakadzikira huwandu hweserura nyowani uye nekushandura tsinga basa. Izvo zvinokanganisa kudzidza uye kuona ().

Muvanhu, kushomeka kweDHA muhupenyu hwepakutanga kwave kuchisanganiswa nehurema hwekudzidza, ADHD, kuvengana zvine hukasha, uye zvimwe zvinetswa zvakawanda (,).

Uyezve, mwero wakadzika mumadzimai wakabatanidzwa nenjodzi yakawedzera yekusarongeka kwekuona uye neural kukura mumwana (,,).

Zvidzidzo zvinoratidza kuti vacheche vevanaamai vakadya 200 mg pazuva kubva pa24th vhiki rekuzvitakura kusvika pakusununguka kwave nekuvandudzwa muchiratidzo uye kugadzirisa matambudziko (,).

Unogona kuve nezvakanakira huropi hwekukwegura

DHA yakakosha zvakare kune hutano hutano kukwegura (,,,).

Sezvo iwe paunenge uchikwegura, uropi hwako hunoenda kuburikidza neshanduko shanduko, inozivikanwa nekuwedzera oxidative kusagadzikana, yakachinja simba metabolism, uye DNA kukuvara (,,).

Maumbirwo ehuropi hwako anochinjawo, izvo zvinoderedza saizi yayo, huremu, uye zvemukati zvemafuta (,).

Sezvineiwo, mazhinji eiyi shanduko anoonekwa zvakare apo DHA mazinga anoderera.

Izvi zvinosanganisira akachinjika membrane zvivakwa, ndangariro basa, enzyme chiitiko, uye neuron basa (,,,,).

Kutora chinowedzera kunogona kubatsira, sezvo DHA zvinowedzera zvakabatanidzwa nekuvandudzwa kukuru mundangariro, kudzidza, uye kutaura kwakatsetseka kune avo vane zvinyoro-nyoro zvekurangarira (,,,,,).

Nhanho dzakadzika dzakabatana nezvirwere zvehuropi

Chirwere cheAlzheimer ndiyo yakajairika fomu yekushomeka muvakuru vakura.

Iyo inokanganisa ingangoita 4.4% yevanhu vanopfuura makore makumi matanhatu nemashanu uye inochinja mashandiro ehuropi, mamiriro, uye maitiro (,).

Yakaderedzwa episodic ndangariro iri pakati pekutanga zviratidzo zvekuchinja kwehuropi kune vakuru vakuru. Yehurombo episodic ndangariro inosanganiswa nematambudziko kuyeuka zviitiko zvakaitika pane imwe nguva nenzvimbo (,,,).

Sezvineiwo, chirwere cheAlzheimer varwere vane huwandu hwakaderera hweDHA muuropi uye chiropa, nepo EPA uye docosapentaenoic acid (DPA) mazinga akakwidziridzwa (,).

Zvidzidzo zvinoratidza kuti mazinga eropa akakwirira eDHA akabatana nenjodzi yakadzikira ye dementia uye Alzheimer's ().

DHA yakakosha mukusimudzira uropi uye ziso. Saka nekudaro, zvakaderera mamakisi zvinogona kukanganisa kushanda kwehuropi uye zvakabatanidzwa nenjodzi yakawedzera yekunyunyuta kwendangariro, kuora mwoyo, uye chirwere cheAlzheimer.

Mhedzisiro pameso uye kuona

DHA inobatsira kumisikidza rhodopsin, membrane membrane mumapango emaziso ako.

Rhodopsin inobatsira uropi hwako kugamuchira mifananidzo nekushandura kukwana, kutonhora, uye ukobvu hwemaziso ako eziso (,).

Kushayikwa kweDHA kunogona kukonzera matambudziko ekuona, kunyanya muvana (,,).

Naizvozvo, mafomura evacheche ave kusimbiswa nawo, izvo zvinobatsira kudzivirira kuora kwemaziso muvacheche (,).

DHA yakakosha pakuona uye akasiyana mabasa mukati meziso rako. Kushomeka kunogona kukonzera matambudziko ekuona muvana.

Migumisiro pane hutano hwemwoyo

Omega-3 fatty acids inowanzo kuve yakabatana nenjodzi yakadzikira yehosha yemoyo.

Nhanho dzakaderera dzinosanganisirwa nenjodzi yakawedzera yechirwere chemwoyo uye kufa, uye zvimwe zvidzidzo zvinoratidza kuti zvinowedzera zvinoderedza njodzi yako (,,,).

Izvi zvinonyanya kushanda kune refu-cheni omega-3 fatty acids inowanikwa mune mafuta hove uye hove mafuta, senge EPA uye DHA.

Kudya kwavo kunogona kugadzirisa njodzi dzakawanda dzechirwere chemwoyo, kusanganisira:

• Ropa triglycerides. Yakareba-cheni omega-3 fatty acids inogona kudzora ropa triglycerides nekusvika kusvika makumi matatu muzana (,,,,,).
• Ropa kumanikidza. Iyo omega-3 fatty acids mumafuta ehove uye hove dzakakora dzinogona kudzikamisa kukwira kweropa kune vanhu vane mazinga akakwirira (,,).
• Cholesterol mazinga. Mafuta ehove uye omega-3s anogona kudzikisa yakazara cholesterol uye nekuwedzera HDL (yakanaka) cholesterol kune vanhu vane huwandu hwakakwira (,,).
• Endothelial basa. DHA inogona kudzivirira kubva kumagumo endothelial kusagadzikana, inova inotungamira mutyairi wehosha yemoyo (,,,).

Nepo zvimwe zvidzidzo zviri kuvimbisa, vazhinji havataure chero zvakakosha.

Ongororo mbiri huru dzeongororo dzakadzorwa dzakagumisa kuti omega-3 fatty acids ane mashoma mhedzisiro panjodzi yekurwara nemoyo, kurohwa, kana kufa nechirwere chemwoyo (,).

DHA inogona kudzora njodzi yako yechirwere chemwoyo nekudzikisa ropa triglycerides neropa, pakati pemimwe mhedzisiro. Zvisinei, basa rayo mukudzivirira chirwere chemwoyo rinopokana.

Zvimwe zvehutano zvinobatsira

DHA inogona zvakare kudzivirira kubva kune zvimwe zvirwere, zvinosanganisira:

• Arthritis. Iyi omega-3 inoderedza kuzvimba mumuviri wako uye inogona kudzikamisa kurwadziwa uye kuzvimba zvine chekuita neArthritis (,).
• Gomarara. DHA inogona kuita kuti zvinyanye kuomera maseru egomarara kurarama (,,,,).
• Asima. Inogona kudzikisa zviratidzo zveasima, pamwe nekuvharira mucus secretion uye kudzikisa BP.,,,).

DHA inogona kubvisa mamiriro akaita seArthritis uye asthma, pamwe nekudzivirira kukura kwesero remukenza.

Kunyanya kukosha panguva yehupenyu hwepakutanga

DHA yakakosha mukati memwedzi yekupedzisira yepamuviri uye kutanga kwehupenyu hwemwana.

Vacheche vanosvika zera repiri vane chavanoda chikuru kupfuura vana vakuru nevakuru (,,).

Sezvo uropi hwavo huri kukura nekukurumidza, ivo vanoda huwandu hwakawanda hweDHA kuti vagadzire akakosha maseru membrane zvimiro muhuropi hwavo nemeso (,).

Naizvozvo, kudya kweDHA kunogona kukanganisa kukura kwehuropi (,).

Zvidzidzo zvemhuka zvinoratidza kuti DHA-yakashomeka chikafu panguva yekuzvitakura, kuyamwisa, uye kurumura kunogumira kupihwa kweiyi omega-3 mafuta kuhuropi hwemucheche kungangoita makumi maviri muzana ezvakajairwa nhanho ().

Kushomeka kunoenderana nekuchinja kwehuropi, kusanganisira hurema hwekudzidza, shanduko mukutaura kwemajini, uye kutadza kuona ().

Munguva yekuzvitakura uye hupenyu hwepakutanga, DHA yakakosha pakuumbwa kwezvivakwa muuropi nemeso.

Yakawanda sei DHA yaunoda?

Mazhinji marongero evakuru vane hutano anokurudzira kanenge 250-500 mg yekubatanidzwa EPA uye DHA pazuva (,,, 99,).

Zvidzidzo zvinoratidza avhareji DHA yekudyiwa iri padyo ne100 mg pazuva (,,).

Vana vanosvika zera rechipiri vangangoda 4.5-5.5 mg paundi yehuremu hwemuviri (10-12 mg / kg), nepo vana vakura vangangoda kusvika pamakumi maviri nemaviri emamiriyoni pazuva (104).

Vanamai vane nhumbu kana vanoyamwisa vanorayirwa kuti vawane kanokwana 200 mg yeDHA, kana 300-900 mg yekubatanidzwa EPA neDHA, pazuva (,).

Vanhu vane zvinyoro-nyoro zvekurangarira kana kukanganisika kwekuziva vanogona kubatsirwa kubva pa500-1,700 mg yeDHA pazuva kuti ivandudze kushanda kwehuropi (,,,,,,).

Vezvirimwa uye vegans zvinowanzo kushayikwa muDHA uye vanofanirwa kufunga nezve kutora microalgae zvinowedzera izvo zvirimo (,).

DHA zvinowedzera zvinowanzo kuve zvakachengeteka. Nekudaro, kutora anopfuura maviri magiramu pazuva hakuna kana chakawedzerwa mabhenefiti uye haina kukurudzirwa (, 107).

Sezvineiwo, curcumin, iyo inoshanda komputa mune turmeric, inogona kusimudzira yako muviri DHA yekumwa. Iyo yakabatana nezvakawanda zvinobatsira zvehutano, uye zvidzidzo zvemhuka zvinoratidza kuti zvinogona kuwedzera mazinga eDHA muuropi (,).

Naizvozvo, curcumin inogona kubatsira kana uchiwedzera neDHA.

Vakuru vanofanirwa kuwana 250-500 mg yeEPA yakabatana uye DHA mazuva ese, nepo vana vachifanira kuwana 4.5-5.5 mg paundi yehuremu hwemuviri (10-12 mg / kg).

Kufunga uye mhedzisiro yakaipa

DHA zvinowedzera zvinowanzo kuve zvinoregererwa, kunyangwe mune makuru madhizaini.

Nekudaro, omega-3s inowanzo kuve inorwisa-kupisa uye inogona kutetepa ropa rako. Nekuda kweizvozvo, omega-3 yakawandisa inogona kukonzera kuonda kweropa kana kubuda ropa zvakanyanya ().

Kana iwe uri kuronga kuvhiya, iwe unofanirwa kurega kuwedzera ne omega-3 fatty acids vhiki kana maviri zvisati zvaitika.

Pamusoro pezvo, bvunza chiremba wezveutano usati watora omega-3s kana uine chirwere chekuvhara ropa kana kutora vatete veropa.

Kufanana nemamwe omega-3 fatty acids, DHA inogona kukonzera ropa kutetepa. Iwe unofanirwa kudzivirira kutora omega-3 zvinowedzera masvondo 1-2 usati wavhiyiwa.

Chinokosha

DHA chinhu chakakosha chesero rega rega mumuviri wako.

Izvo zvakakosha mukukura kwehuropi uye mashandiro, sezvo zvinogona kukanganisa kumhanya uye mhando yekutaurirana pakati pemasero etsinga.

Uyezve, DHA yakakosha kumeso ako uye inogona kudzora akawanda njodzi njodzi dzehosha yemoyo.

Kana iwe uchifungidzira kuti hausi kuwana zvakakwana mukudya kwako, funga kutora omega-3 yekuwedzera.