He aha kaʻaila algae, a no ke aha e lawe ai ka poʻe?

Anter

• ʻO nā mea hānai hea i loko o ka aila limu?
• Nā pae o ka omega-3 i ka aila limu
• He aha nā omega-3?
• ʻO nā kumuwaiwai maikaʻi loa
• ʻAilā Algae vs. aila iʻa
• Nā pono olakino hiki
• Kākoʻo paha i ke olakino puʻuwai
• Hiki ke hōʻemi i ke kaumaha
• Pōmaikaʻi paha ke olakino maka
• Hiki ke hōʻemi i ka pehu
• Hana a pehea e lawe ai
• Nā hopena ʻē aʻe
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Ke noʻonoʻo ʻoe i ka limu, hana ʻoe i kiʻi i ke kiʻi ʻōmaʻomaʻo e ulu ana i kekahi manawa ma nā loko iʻa a me nā loko.

Akā ʻaʻole paha ʻoe e ʻike i ka mahi ʻia ʻana o kēia meaola kai i loko o nā keʻena hoʻokolohua no kāna aila kū hoʻokahi, i piha me nā waikawa momona omega-3. Pili kēia mau momona i nā pono olakino he nui.

ʻOiai ʻo ka iʻa iʻa e hoʻolako pū i ka omega-3, hiki i ka aila algae ke hāʻawi i kahi koho mea kanu maikaʻi loa inā ʻaʻole ʻoe e ʻai i ka iʻa iʻa a ʻaʻole hiki ke ʻae i ka aila iʻa.

Hoʻopili pū ʻo Algae iā 40,000 mau ʻano i kau ʻia mai nā meaola microscopic kū hoʻokahi i ʻike ʻia ʻo microalgae i ka limu a me ka limu. Hilinaʻi nā ʻano āpau i ka ikehu mai ka lā a i ʻole ultraviolet (UV) mālam a me ke kalapona kalapona ().

Hōʻike kēia ʻatikala i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka aila limu, e like me nā mea momona, nā pono, nā ana, a me nā hopena ʻaoʻao.

ʻO nā mea hānai hea i loko o ka aila limu?

Kūpono nui kekahi ʻano microalgae i ʻelua o nā ʻano nui o ka omega-3 fatty acid - eicosapentaenoic acid (EPA) a me ka docosahexaenoic acid (DHA). E like me ia, ulu kēia mau ʻano no kā lākou aila.

Ua ʻike ʻia hoʻokahi noiʻi ua like ka pākēneka o ka omega-3 i ka microalgae me ka iʻa like ʻole ().

Eia naʻe, maʻalahi ka hoʻonui ʻana i ka nui o nā omega-3 i loko o nā limu ma ke kāohi ʻana i ko lākou pale i ke kukui UV, oxygen, sodium, glucose, a me ka mahana ().

Lawe ʻia kā lākou ʻaila, hoʻomaʻemaʻe, a hoʻohana ʻia i nā ʻano like ʻole, e laʻa me ka hoʻonui ʻana i ka holoholona, ​​nā moa, a me nā meaʻai iʻa. Ke ʻai ʻoe i nā hua, ka moa, a i ʻole nā ​​salemona mahiʻai i hoʻonui ʻia me ka omega-3, aia paha kēia mau momona mai ka aila limu (,).

Hoʻohui, lawelawe kēia aila ma ke ʻano he kumu o ka omega-3 i loko o ka pēpē pēpē a me nā meaʻai ʻē aʻe, a me nā huaora a me nā mea hoʻohui omega-3 ().

Nā pae o ka omega-3 i ka aila limu

Eia ka ʻike hānai no kekahi mau inoa kaulana o nā aila algae aila (3, 4, 5, 6, 7).

E like me nā aila aila iʻa, kēlā mau mea i hana ʻia mai ka aila algae e loli i kā lākou nui a me nā ʻano o nā momona omega-3, a me kā lākou nui e lawelawe ai. No laila, ʻoi aku ka maikaʻi o ka hoʻohālikelike ʻana i nā lepili ke kūʻai aku.

Hiki iā ʻoe ke kūʻai i aila limu me he aila kuke. ʻO kona ʻono kūlike ʻole a me kahi kiko uahi kiʻekiʻe loa e kūpono ia no ka pā ʻana a i ʻole ka hoʻomoʻa ʻana i ka wela wela.

Eia nō naʻe, ʻoiai he kumu maikaʻi loa ia o nā momona unsaturated olakino, ʻaʻohe i loko o ka aila limu culinary kekahi omega-3 no ka mea ʻaʻole kūpaʻa kēia mau momona.

Loaʻa ka aila i kāʻili ʻia mai ka limu i ka momona omega-3 EPA a me DHA, ʻoiai he ʻokoʻa nā kiko kikoʻī ma waena o nā māka. ʻAʻole ia e hoʻohana wale ʻia ma ke ʻano he papaʻai papaʻai akā e hoʻomāhuahua i ka haʻakū pēpē a me ka hānai holoholona.

He aha nā omega-3?

ʻO ka Omega-3 fatty acid kahi ʻohana o nā momona polyunsaturated i loaʻa i nā mea kanu a me nā iʻa. Hāʻawi lākou i nā momona momona i hiki ʻole i kou kino ke hana iā ia iho, no laila pono ʻoe e hele mai kāu papaʻai.

Aia kekahi mau ʻano, akā pili ka hapanui o ka noiʻi iā EPA, DHA, a me ka alpha-linolenic acid (ALA) (8).

ʻIke ʻia ʻo ALA ma ke ʻano he makua momona momona no ka mea hiki i kou kino ke hana iā EPA a me DHA mai kēia hui. Eia naʻe, ʻaʻole maikaʻi loa ke kaʻina hana, no laila ʻoi aku ka maikaʻi e kiʻi i nā mea ʻekolu mai kāu papaʻai, (,,).

Kūleʻa ka Omega-3 i ke ʻano a me ka hana o nā membrane pūnaewele i loko o kou kino. Loaʻa i kou mau maka a me kou lolo ka pae kiʻekiʻe o DHA (8).

Hana lākou i nā hui i kapa ʻia nā mole mole hōʻailona, ​​e kōkua ai i ka mālama ʻana i ka mumū a kōkua i nā ʻāpana like ʻole o kou kino, e like me kou puʻuwai a me nā ʻōnaehana pale (8, 12).

ʻO nā kumuwaiwai maikaʻi loa

ʻIke ʻia ka ALA ma nā mea kanu mea kanu momona. ʻO nā kumuwaiwai maikaʻi loa e hoʻopili ʻia me nā hua flax a me kā lākou aila, nā hua chia, nā walnuts, a me nā canola a me nā aila soybean (12).

Loaʻa ʻo EPA lāua ʻo DHA i nā iʻa a me nā meaʻai kai. ʻO ka herring, salmon, anchovies, sardines, a me nā iʻa aila ʻē aʻe nā kumu waiwai momona o kēia mau momona (12).

Hāʻawi pū ka limu a me nā limu iā EPA a me DHA. Ma muli o ka hiki ʻole o ka iʻa ke hana i ka EPA a me ka DHA, loaʻa iā lākou ma ka ʻai ʻana i nā microalgae. No laila, ʻo nā limu ke kumu o ka momona omega-3 i ka iʻa (1, 14).

Pono nā Omega-3 i nā hana like ʻole i kou kino. Hiki iā ʻoe ke loaʻa iā ALA mai nā mea kanu mea kanu he nui, ʻoiai ʻo EPA a me DHA i loaʻa i nā iʻa a me nā mea kanu kai e like me ka limu a me nā limu.

ʻAilā Algae vs. aila iʻa

Manaʻo ʻia ʻo Algae kahi kumu mua o nā momona omega-3, a me nā iʻa āpau - inā hihiu a mahiʻai ʻia paha - e kiʻi i kā lākou ʻike omega-3 e ka ʻai ʻana i nā limu (,).

I hoʻokahi o nā noi ʻana, ua ʻike ʻia nā mea hoʻopili aila algae me ke ʻano nutritional e like me ka salmon kuke a hana like i ka aila iʻa i kou kino ().

Eia kekahi, ua hōʻike ʻia kahi noiʻi he 2 mau pule ma 31 poʻe i ka lawe ʻana i 600 mg o DHA mai ka aila limu i kēlā me kēia lā i hāpai i nā kiʻekiʻe o ke koko i ka pākēneka like me ka lawe ʻana i ka nui like o DHA mai ka aila iʻa - ʻoiai i kahi hui meaʻai me nā pae DHA haʻahaʻa ma ka hoʻomaka o ke aʻo (16).

E like me ka hoʻohui ʻana o ka iʻa momona o ka iʻa i kā lākou papaʻai a me nā hale kūʻai momona, kūleʻa ka momona o ka limu e pili ana i nā ʻano, ke ʻano o ka ulu ʻana, nā ʻano kau, a me nā mea o ke kaiapuni ().

ʻO nā mea like, hiki i nā ʻepekema ke koho a ulu i kekahi mau ʻano i ʻoi aku ke kiʻekiʻe ma nā omega-3. Ke ulu wikiwiki nei ka limu a hāʻawi ʻole i ka lawaiʻa ʻana, e ʻoi aku paha ke kūpaʻa ma mua o nā iʻa aila iʻa ().

He aha hou aʻe, no ka mea ua ulu ia ma lalo o nā kūlana a me ka hoʻomaʻemaʻe, kūʻokoʻa ka aila algae mai nā toxin i loaʻa i loko o nā iʻa a me nā iʻa iʻa ().

Me he mea lā ʻaʻole ia e hoʻoweliweli i ka huhū o ka digestive a - ma muli o kona ʻono kūleʻa ʻole - pili ʻia me nā hoʻopiʻi ʻono liʻiliʻi ().

ʻAno like ka aila limu me ka aila iʻa, a ua hōʻoia ʻia nā noiʻi e hana ana lākou i nā hopena like i kou kino. Hoʻohui ʻia, hoʻokumu ʻia ka aila algae i mea kanu, hiki ke kiʻi ʻia a kūlahi ʻia, a ʻo ka hopena paha he emi nā hoʻopiʻi ʻono.

Nā pono olakino hiki

Hōʻike ka noiʻi i ka poʻe me nā kiʻekiʻe kiʻekiʻe o ka momona omega-3 i ka haʻahaʻa haʻahaʻa o kekahi mau ʻano olakino.

ʻIke ʻia kēia loulou i ka poʻe e ʻai i ka iʻa ma mua o ka poʻe i lawe i nā mea hoʻopiha. Eia nō naʻe, hōʻike nā hōʻike e hiki ke kōkua i nā mea hoʻopiha.

Nānā ka hapanui o nā noiʻi i ka iʻa iʻa ma mua o ka aila limu. Eia nō naʻe, ke hōʻike nei nā noiʻi e hoʻohana ana i ka hope i ka piʻi nui o ka pae DHA o ke koko, ʻoiai i nā mea ʻai a i ʻole nā ​​mea ʻai ʻole i ka iʻa - no laila like paha ka maikaʻi (,).

Kākoʻo paha i ke olakino puʻuwai

Omega-3 kumukanawai a hiki ho'ēmi i ke koko, a hoʻomaikaʻi i ke kahe o ke koko hana, i hiki haʻahaʻa i kou kamepiula o ka puʻuwai hoouka paha hahau ().

Hōʻike pū ʻia nā Omega-3 e hōʻemi i nā pae triglyceride.

Ua hōʻike nā noiʻi i hoʻohana ʻia i ka aila limu waiwai DHA i ka lawe ʻana i ka 1,000-1,200 mg i kēlā me kēia lā e hoʻemi i nā pae triglyceride e like me 25% a me nā pae kolesterol maikaʻi (16, 21).

Hoʻohui ʻia, he loiloi hou o 13 hoʻokolohua hoʻokolohua ma luna o 127,000 mau kānaka i hoʻomaopopo i ka lawe ʻana i nā mea kōkua omega-3 mai nā kumuwaiwai like ʻole i hōʻemi i ka hopena o ka puʻuwai puʻuwai a me nā maʻi puʻuwai āpau, a me ka make mai kēia mau ʻano ().

Hiki ke hōʻemi i ke kaumaha

Loaʻa ka poʻe i ʻike ʻia me ke kaumaha i nā pae haʻahaʻa o EPA a me DHA i loko o ko lākou koko ().

E like me ia, ua kālailai ʻia kahi noiʻi ʻana me nā kānaka ʻoi aku ma mua o 150,000 o ka poʻe i ʻai i nā iʻa he nui ka haʻahaʻa o ke kaumaha. ʻO ka hopena haʻahaʻa ma muli o ka loaʻa nui o omega-3s (,).

ʻO ka poʻe me ke kaumaha i loaʻa i nā mea hoʻopili EPA a me DHA ʻike pinepine lākou i kahi hoʻomaikaʻi o kā lākou mau ʻōuli. ʻO ka mea e mahalo ai, kahi kālailai o 35 mau noiʻi ma 6,665 poʻe i hoʻoholo he ʻoi aku ka maikaʻi o ka EPA ma mua o DHA no ka mālama ʻana i kēia ʻano ().

Pōmaikaʻi paha ke olakino maka

Inā ʻike ʻoe i nā maka maloʻo a i ʻole ka luhi o ka maka, ʻo ka lawe ʻana i kahi supplement omega-3 e hoʻoliʻiliʻi paha i kāu mau hōʻailona me ka hoʻoliʻiliʻi ʻana i ka helu o ka waimaka ().

I nā noiʻi i ka poʻe ʻike i ka huhū o ka maka mai ke kau ʻana i nā pilina a i ʻole ka hana ʻana ma ka kamepiula ma mua o 3 mau hola i kēlā me kēia lā, e lawe ana i ka 600-1,200 mg o ka hui pū ʻia ʻo EPA a me DHA i nā hōʻailona ma nā hui ʻelua (,).

Loaʻa paha i nā Omega-3 kekahi mau pōmaikaʻi ʻē aʻe, e like me ke kaua ʻana i ka degeneration macular e pili ana i ka makahiki (AMD), kahi ʻano e hiki ai ke lilo i ka ʻike maka - ʻoiai ua huikau ka noiʻi.

Ua hoʻopaʻa ʻia kahi noiʻi ma kahi o 115,000 mau mākua ʻoi aku ka nui o ka loaʻa ʻana o ka papaʻai ʻoi loa o ka EPA a me DHA i ka pale a hoʻolohi paha i ka waena - akā ʻaʻole i holomua - AMD ().

Hiki ke hōʻemi i ka pehu

Hiki paha i ka Omega-3 ke kāohi i nā mea hoʻohui e hoʻoulu ai i ka mumū. No laila, kōkua paha lākou i ka hakakā ʻana i kekahi mau ʻano lī.

Hōʻike nā haʻawina holoholona e hiki i nā mea kōkua omega-3 ke kōkua i ka mālama ʻana i nā maʻi e like me ka maʻi kōpū, colitis, a me ka hānō ().

I loko o kahi hebedoma he 12 mau pule ma 60 mau wahine me ka rheumatoid arthritis (RA), e lawe ana i 5,000 mg o ka omega-3 mai ka aila iʻa i kēlā me kēia lā e hoʻēmi i ke koʻikoʻi o nā ʻōuli. Ua loaʻa nā wahine i nā hōʻike liʻiliʻi o ka ʻeha a me nā hono palupalu, ke hoʻohālikelike ʻia me nā mea e lawe ana i kahi placebo ().

Eia nō naʻe, huikau ka noiʻi kanaka. No laila, pono nā aʻo hou (,).

Hiki ke kōkua i nā mea kōkua aila limu ke kōkua i ka naʻau, ka lolo, a me ke olakino o ka maka, a me ka hakakā me ka mumū. Hōʻike nā noiʻi e hoʻonui nā iʻa a me nā aila limu i nā pae omega-3 i kou kino.

Hana a pehea e lawe ai

Kūkākūkā nā hui olakino e loaʻa iā ʻoe ka 250-1,000 mg i kēlā me kēia lā o ka hui pū ʻia ʻo EPA a me DHA (12,).

Inā ʻaʻole ʻoe e ʻai i ka iʻa ma ka liʻiliʻi i ʻelua mau manawa i kēlā me kēia pule, haʻahaʻa paha ʻoe i kēia mau momona. No laila, hiki i kahi mea kōkua ke kōkua i ka uku.

E hoʻomanaʻo i ka hāʻawi ʻana o nā aila limu alga i nā helu like ʻole o kēia mau waikawa momona. E hoʻāʻo e koho i hoʻokahi e hāʻawi ma ka liʻiliʻi 250 mg o ka hui pū ʻia ʻo EPA a me DHA no kēlā me kēia lawelawe. Hiki iā lākou ke loaʻa ma nā hale kūʻai kūikawā a me ka pūnaewele.

Inā loaʻa iā ʻoe nā triglycerides kiʻekiʻe a i ʻole ke kaomi koko, e noʻonoʻo e nīnau i kāu kauka inā pono ʻoe e lawe i kahi lāʻau kiʻekiʻe.

ʻOiai hiki iā ʻoe ke lawe ia i kēlā me kēia manawa o ka lā, koi ka hapanui o nā mea hana i ka hoʻopihapiha ʻana me kahi pāʻina - ʻoi aku ka mea i loaʻa ka momona, e like me ke kōkua ʻana o kēia macronutrient.

E hoʻomanaʻo i nā momona momona ʻole i loko o nā mea kōkua aila limu hiki ke oxidize i ka manawa a hele a rancid. E mālama pono i nā gel a i ʻole nā ​​capsule i kahi mehana, kahi maloʻo, e hoʻopili i nā mea hoʻopili wai, a hoʻolei i nā mea ʻaʻala maikaʻi ʻole.

Pono ʻoe e koho i kahi aila algae aila me ka liʻiliʻi he 250 mg o ka hui pū ʻia ʻo EPA a me DHA ke ʻole e koi aku kāu kauka olakino i kahi lāʻau kiʻekiʻe. ʻOi aku ka maikaʻi e lawe iā ia me ka meaʻai a mālama iā ia e like me nā ʻōlelo a ka mea hana.

Nā hopena ʻē aʻe

ʻO nā mea kōkua Omega-3 i manaʻo ʻia he palekana. Loaʻa iā lākou nā hopena ʻaoʻao liʻiliʻi ke ʻole ʻoe e lawe i nā kau kiʻekiʻe.

ʻAʻole palena palena kiʻekiʻe i hoʻokumu ʻia, akā koi ka European Food Safety Authority i ka lawe ʻana i kahi mahele hoʻohui ʻia o EPA a me 5,000 DHA i kēlā me kēia lā ke palekana (8).

ʻOiai ʻo ka aila iʻa e alakaʻi i kahi iʻa iʻa, heartburn, belching, digestive ukiuki, a me ka nausea, ua hōʻike ʻia kekahi o kēia mau hopena me ka aila limu ().

Hiki paha i nā Omega-3 ke hoʻopili pū me kekahi mau lāʻau, no laila maikaʻi mau ke kamaʻilio ʻana me kāu kauka olakino ma mua.

Eia kekahi, hiki i nā omega-3 ke loaʻa i ka hopena lahilahi o ke koko a hiki ke hoʻopili i nā lāʻau anticoagulant e like me warfarin, e hoʻonui ana i kou maka o ke kahe ʻana (8).

Palekana ka ʻaila Algae no ka hapa nui o ka poʻe a ʻoi aku ka liʻiliʻi o ka hopena o ka digestive hopena ma mua o ka iʻa iʻa. ʻOi aku ka maikaʻi e nīnau aku i kāu kauka e pili ana i nā hana maʻa a me nā pilina kūpono me kāu mau lāʻau.

Ke laina lalo

ʻO ka aila Algae kahi kumu kanu o EPA a me DHA, ʻelua mau momona omega-3 e pono ai no kou olakino.

Hāʻawi ia i nā pono like me ka aila iʻa akā he koho ʻoi aku ka maikaʻi inā ʻaʻole ʻoe e ʻai i ka iʻa, hāhai i ka papaʻai mea kanu, a i ʻole hiki ke hoʻomanawanui i ka ʻono a i ʻole nā ​​hopena ma hope o ka aila iʻa.

ʻO ka lawe ʻana i ka aila algae e hōʻemi paha i kou makaʻi o ka maʻi puʻuwai, hakakā i ka mumū, a kākoʻo i ka olakino a me ka olakino maka.