DHA (Docosahexaenoic Acid): He loiloi piha

Anter

• He aha ka DHA?
• Pehea e hana ai?
• Nā kumuwaiwai kiʻekiʻe o DHA
• Nā hopena ma ka lolo
• Pāʻani i kahi kuleana nui i ka ulu ʻana o ka lolo
• Loaʻa paha nā pōmaikaʻi no ka lolo ʻelemakule
• Pili nā pae haʻahaʻa i nā maʻi lolo
• Nā hopena ma nā maka a me ka hihiʻo
• Nā hopena i ke olakino puʻuwai
• Nā pono olakino ʻē aʻe
• ʻO ka mea nui i ka wā o ke ola mua
• Ehia mau DHA e pono ai?
• Nā manaʻo a me nā hopena maikaʻi ʻole
• Ke laina lalo

ʻO ka Docosahexaenoic acid (DHA) kekahi o nā omega-3 fatty acid nui loa.

E like me ka nui o nā momona omega-3, pili ia i nā pono olakino he nui.

ʻO ka ʻāpana o kēlā me kēia cell i kou kino, hana nui ʻo DHA i kou lolo a koʻikoʻi loa i ka wā o ka hāpai ʻana a me kou wā pēpē.

ʻOiai ʻaʻole hiki i kou kino ke hoʻohua iā ia i nā huina kūpono, pono ʻoe e loaʻa iā ia mai kāu papaʻai.

Hōʻike kēia ʻatikala i nā mea āpau āu e ʻike ai e pili ana iā DHA.

He aha ka DHA?

ʻIke nui ʻia ka DHA i nā iʻa iʻa, e like me ka iʻa, ʻāpala, a me nā aila iʻa. Hana ʻia ia i kekahi ʻano limu.

ʻO ia kahi ʻāpana o kēlā me kēia keena i kou kino a me kahi mea kūkulu koʻikoʻi o kou ʻili, nā maka, a me kou lolo (,,,).

I ka ʻoiaʻiʻo, ʻoi aku ka DHA ma luna o 90% o nā omega-3 fatty acid i kou lolo a hiki i ka 25% o kāna mau momona momona (,).

ʻOiai hiki ke synthesize ʻia mai ka alpha-linolenic acid (ALA), kekahi omega-3 fatty acid i hoʻokumu ʻia i nā mea kanu, maikaʻi ʻole kēia hana. ʻO 0.1-0.5% wale nō o ALA e hoʻohuli ʻia i DHA i kou kino (,,,,).

ʻO ka mea hou aʻe, hilinaʻi pū ka hoʻololi i nā pae kūpono o nā wikamina a me nā minelala ʻē aʻe, a me ka nui o nā omega-6 fatty acid i kāu papaʻai (,,).

Ma muli o ka hiki ʻole i kou kino ke hana iā DHA i nā nui nui, pono ʻoe e lawe ia mai kāu papaʻai a lawe i nā mea hoʻopiha.

He mea nui ka DHA no kou ʻili, maka, a me kou lolo. ʻAʻole hiki i kou kino ke hoʻohua iā ia i nā huina kūpono, no laila pono ʻoe e loaʻa iā ia mai kāu papaʻai.

Pehea e hana ai?

Aia ka DHA i loko o nā membrane pūnaewele, kahi e hana ai i nā membrane a me nā āpau ma waena o nā hunaola ʻoi aku ka wai. He mea maʻalahi kēia no nā pūnaewele nerve e hoʻouna a loaʻa i nā hōʻailona uila (,).

No laila, nā pae kūpono o DHA me he mea lā e maʻalahi ai, wikiwiki, a me ka maikaʻi no kāu mau pūnana nerve e kamaʻilio ai.

Loaʻa i nā pae haʻahaʻa i kou lolo a i ʻole nā ​​maka ke hoʻolohi i ka hōʻailona ma waena o nā hunaola, e hopena ai i ka maka maka ʻole a i ʻole ka hana ʻana o ka lolo.

Hoʻomaopopo ʻo DHA i nā membrane a me nā āpau ma waena o nā hunaola nerve i ʻoi aku ka wai, e maʻalahi ai i ke kamaʻilio ʻana o nā hunaola.

Nā kumuwaiwai kiʻekiʻe o DHA

Loaʻa ka DHA i ka iʻa iʻa, e like me ka iʻa, ʻāpala, a me nā limu.

ʻO kekahi mau ʻano iʻa a me nā huahana iʻa he waiwai maikaʻi loa, e hāʻawi ana i nā gram he nui no kēlā me kēia lawelawe. Hoʻopili kēia i ka mackerel, salmon, herring, sardines, a me ka caviar ().

ʻO kekahi aila iʻa, e like me ka aila cod ate, hiki ke hāʻawi i kahi 1 gram o DHA i hoʻokahi punetune (15 ml) (17).

E hoʻomanaʻo wale nō paha he kiʻekiʻe kekahi o nā iʻa iʻa i ka wikamina A, kahi e hōʻino ai i ka nui.

ʻO ka mea hou aʻe, hiki i ka DHA ke hana i nā mea liʻiliʻi i kaʻiʻo a me ka waiū mai nā holoholona i hānai ʻia i ka mauʻu, a me nā hua hua omega-3-enriched a i ʻole pastured.

Eia nō naʻe, paʻakikī paha ka lawa ʻana o kāu papaʻai. Inā ʻaʻole ʻoe e ʻai pinepine i kēia mau meaʻai, he manaʻo maikaʻi paha ka lawe ʻana i kahi pākuʻi.

Loaʻa ka DHA i nā iʻa momona, nā ʻāpala, nā aila iʻa, a me nā limu. ʻO ka ʻiʻo i hānai ʻia i ka mauʻu, ka waiū, a me nā hua hua omega-3 i waiwai pū kekahi i loko o nā mea liʻiliʻi.

Nā hopena ma ka lolo

ʻO DHA ka nui o ka omega-3 i kou lolo a he mea koʻikoʻi i kona ulu a me kāna hana.

ʻO nā pae lolo o nā omega-3 fatty acid ʻē aʻe, e like me EPA, ma kahi o 250-300 manawa haʻahaʻa (,,).

Pāʻani i kahi kuleana nui i ka ulu ʻana o ka lolo

He mea nui ka DHA no ka ulu ʻana o ka lolo a me ka hana, keu hoʻi i ka wā o ka hoʻomohala ʻana a me ka pēpē (,).

Pono e hōʻiliʻili i ka ʻōnaehana waena no kāu mau maka a me kou lolo e hoʻomohala maʻamau (,).

ʻO ka lawe ʻana o DHA i ke kolu o ka trimester o ka hāpai ʻana e hoʻoholo ai i nā pae o ka pēpē, me ka hōʻiliʻili nui loa e loaʻa ana i ka lolo i nā mahina mua o ke ola ().

Loaʻa ʻo DHA i ka mea hina o ka lolo, a hilinaʻi nui nā lobes o mua i ka wā o ka hoʻomohala (,).

ʻO kēia mau ʻāpana o ka lolo ke kuleana no ka hana ʻana i ka ʻike, nā hoʻomanaʻo, a me nā naʻau. He mea nui lākou no ka nānā mau ʻana, ka hoʻolālā ʻana, ka hoʻoponopono pilikia ʻana, a me ka pilikanaka, ʻano, a me ka hoʻomohala ʻana i nā ʻano (,,).

I nā holoholona, ​​hoʻemi ka DHA i kahi lolo e ulu nei e alakaʻi i kahi hōʻemi o nā pūnaewele nerve hou a hoʻololi i nā hana nerve. Hoʻopilikia hoʻi ia i ke aʻo ʻana a me ka ʻike maka ().

I nā kānaka, pili ka hemahema DHA i ke ola mua me nā kīnā o ke aʻo ʻana, ADHD, ka inaina huhū, a me kekahi mau maʻi ʻē aʻe (,).

Eia kekahi, pili nā pae haʻahaʻa i nā makuwahine i ka hoʻonui i ka makaʻu o ka maikaʻi ʻole o ka ʻike maka a me ke neural i ke keiki (,,).

Hōʻike nā noiʻi i nā pēpē o nā makuahine i hoʻopau i ka 200 mg i kēlā me kēia lā mai ka hebedoma 24 o ka hāpai ʻana a hiki i ka lawe ʻana i nā hoʻomaikaʻi i ka hihi a me ka hoʻoponopono pilikia (,).

Loaʻa paha nā pōmaikaʻi no ka lolo ʻelemakule

He mea koʻikoʻi ka DHA no ke ola ʻana o ka lolo olakino (,,,).

I kou mau makahiki, hele kou lolo i nā loli kūlohelohe, ʻike ʻia e ka hoʻonui ʻana i ke koʻikoʻi oxidative, ka loli ʻana o ka ikehu metabolism, a me ka DNA hōʻino (,,).

Hoʻololi pū ʻia ka hanana o kou lolo, kahi e hōʻemi ai i kona nui, kaupaona, a me nā mea momona (,).

ʻO ka mea hoihoi, ʻike ʻia ka nui o kēia mau hoʻololi ke emi nā pae DHA.

Hoʻopili kēia i nā waiwai membrane i hoʻololi ʻia, ka hana hoʻomanaʻo, ka hana enzyme, a me ka hana neuron (,,,).

Hiki ke kōkua i ka lawe ʻana i kahi waihona, no ka mea, ua hoʻopili ʻia nā mea hoʻohui DHA i nā hoʻomaikaʻi koʻikoʻi o ka hoʻomanaʻo ʻana, ke aʻo ʻana, a me ka maʻalahi o ka waha i nā mea me nā hoʻopiʻi hoʻomanaʻo haʻahaʻa (,,,,).

Pili nā pae haʻahaʻa i nā maʻi lolo

ʻO ka maʻi Alzheimer ka ʻano maʻamau o ka dementia i ka poʻe ʻelemākule.

Hoʻopili ia ma kahi o 4.4% o ka poʻe i piha i ka makahiki 65 a hoʻololi i ka hana o ka lolo, ka naʻau, a me ka lawena (,).

ʻO ka hoʻomanaʻo episodic hoʻemi ʻia i waena o nā hōʻailona mua o ka loli o ka lolo i nā mākua. Pili ka hoʻomanaʻo episodic maikaʻi ʻole me nā pilikia e hoʻomanaʻo i nā hanana i kū i kahi manawa a me kahi kikoʻī (,,).

ʻO ka mea e mahalo ai, ʻo nā mea maʻi maʻi ʻo Alzheimer he mau helu haʻahaʻa o DHA i ka lolo a me ke akepaʻa, ʻoiai e hoʻonui ʻia nā pae EPA a me docosapentaenoic (DPA) (,).

Hōʻike nā noiʻi e pili ana nā pae DHA kiʻekiʻe o ke koko i ka hoʻemi ʻia o ka makaʻu o ka dementia a me Alzheimer ().

Pono ka DHA no ka ulu ʻana o ka lolo a me ka maka. E like me, hiki i nā pae haʻahaʻa ke hoʻohaunaele i ka hana o ka lolo a pili i ka nui o ka makaʻu o nā hoʻopiʻi hoʻomanaʻo, dementia, a me ka maʻi ʻo Alzheimer.

Nā hopena ma nā maka a me ka hihiʻo

Kōkua ka DHA i ka rhodopsin, kahi protein membrane i nā koʻokoʻo o kou mau maka.

Kōkua ʻo Rhodopsin i kou lolo e loaʻa nā kiʻi ma o ka hoʻololi ʻana i ka permeability, fluidity, a me ka mānoanoa o kou mau membrane maka (,).

Hiki i kahi hemahema DHA ke hoʻonā i nā pilikia o ka hihi, keu hoʻi i nā keiki (,,).

No laila, hoʻoikaika paʻa ʻia nā pēpē pēpē me ia, i mea e pale ai i ka hōʻino ʻana o ka ʻike i nā pēpē (,).

He mea nui ka DHA no ka hihiʻo a me nā ʻano hana i loko o kou maka. Hiki i kahi hemahema ke kumu o nā pilikia o ka ʻike i nā keiki.

Nā hopena i ke olakino puʻuwai

Pili pinepine ka Omega-3 fatty acid i kahi hoʻemi hoʻemi o ka maʻi puʻuwai.

Pili nā pae haʻahaʻa me ka hoʻonui ʻia o ka maʻi o ka maʻi puʻuwai a me ka make, a hōʻike kekahi mau noiʻi e hōʻemi ana kāu mau makaʻi (,,).

Pili kēia i nā lālani omega-3 momona lōʻihi i loaʻa i nā iʻa momona a me nā iʻa iʻa, e like me EPA a me DHA.

Hiki i kā lākou lawe ʻana ke hoʻomaikaʻi i nā kumu pilikia no ka maʻi puʻuwai, e like me:

• Nā triglycerides koko. Hiki i nā kaulahao omega-3 momona lōʻihi ke hoʻemi i nā triglycerides o ke koko a i 30% (,,,,).
• Kaomi koko. ʻO ka omega-3 mau momona momona i nā aila iʻa a me nā iʻa momona e hoʻoliʻiliʻi i ke kahe o ke koko i ka poʻe me nā kiʻekiʻe kiʻekiʻe (,,).
• Nā pae kolesterol. Hiki i nā iʻa iʻa a me nā omega-3 ke hoʻohaʻahaʻa i ka nui o ka cholesterol a hoʻonui i ka HDL (maikaʻi) cholesterol i ka poʻe me nā kiʻekiʻe kiʻekiʻe (,,).
• Hana endothelial. Pale aku paha ʻo DHA i ka hanauna endothelial, kahi alakaʻi nui o nā maʻi puʻuwai (,,,).

ʻOiai ke hoʻohiki nei kekahi mau noiʻi, ʻaʻole hōʻike ka hapa nui i nā hopena koʻikoʻi.

ʻElua mau ʻanalekaha nui o nā noiʻi i kāohi ʻia i hoʻopau i ka hopena o ka hopena o ka omega-3 fatty acid i kou makaʻu i ka puʻuwai puʻuwai, hahau ʻana, a i ʻole make i ka maʻi puʻuwai (

Hiki i ka DHA ke hōʻemi i kou makaʻi o ka maʻi puʻuwai ma ka hoʻohaʻahaʻa ʻana i nā triglycerides koko a me ke kahe o ke koko, i waena o nā hopena ʻē aʻe. Eia naʻe, kontroversial kāna hana i ka pale ʻana i nā maʻi puʻuwai.

Nā pono olakino ʻē aʻe

Pale aku paha ʻo DHA i nā maʻi ʻē aʻe, e like me:

• Pākuʻi Hoʻoemi kēia omega-3 i ka mumū i kou kino a hoʻoliʻiliʻi paha i ka ʻeha a me ka mumū e pili ana i ka maʻi kō (,).
• Kanesa. Hana ʻo DHA i mea paʻakikī i ke ola ʻana o nā hunaola maʻi (,,,,).
• Asthma. Hoʻoemi paha ia i nā ʻōuli hānō, malia paha ma ka pale ʻana i ka huna ʻana o ka mucus a hoʻoliʻiliʻi i ke kahe o ke koko (,,).

Hoʻomaha ʻo DHA i nā kūlana e like me ka maʻi kōkō a me ka hānō, a me ka pale ʻana i ka ulu ʻana o nā hunaola maʻi ʻaʻai.

ʻO ka mea nui i ka wā o ke ola mua

Kūpono ʻo DHA i nā mahina hope o ka hāpai ʻana a i ke kakahiaka nui o ke ola o kahi pēpē.

ʻO nā pēpē a hiki i ka makahiki o 2 i makemake nui ʻia ma mua o nā keiki a me nā mākua (,,).

Ke ulu wikiwiki nei ko lākou lolo, pono lākou i kahi nui o DHA e hana i nā hale membrane nui i ko lākou lolo a me nā maka (,).

No laila, hiki i kaʻai DHA ke hoʻololi i ka ulu ʻana o ka lolo (,).

Hōʻike nā haʻawina holoholona i nā papaʻai hemahema DHA i ka wā hāpai, ka hānai ʻana, a me ka weaning ka palena o ka hāʻawi ʻana o kēia momona omega-3 i ka lolo o ke pēpē ma kahi o 20% o nā pae maʻamau ().

Pili ka hemahema i nā loli o ka hana o ka lolo, me ke kīnā ʻole o ke aʻo ʻana, ka hoʻololi ʻana i ka hōʻike ʻana o ka ʻāpana, a me ka ʻike maka ʻole ().

I ka wā hāpai a me ke ola mua, mea nui ka DHA no ke kūkulu ʻana i nā hanana i ka lolo a me nā maka.

Ehia mau DHA e pono ai?

ʻO ka hapa nui o nā alakaʻi no nā mākua olakino e paipai iā 250-500 mg o ka hui pū ʻia ʻo EPA a me DHA i kēlā me kēia lā (,,, 99,).

Hōʻike nā haʻawina i ka awelika o ka lawe ʻana DHA kokoke i 100 mg i kēlā me kēia lā (,,).

ʻO nā keiki a hiki i ka makahiki 2 e pono iā 4.5-5.5 mg i ka paona o ke kaumaha o ke kino (10-12 mg / kg), ʻoiai e pono ana i nā keiki nui a 250 mg i kēlā me kēia lā (104).

Kūkā ʻia nā makuahine hāpai a hānai paha e kiʻi ma ka liʻiliʻi 200 mg o DHA, a i ʻole 300-900 mg o ka hui pū ʻia ʻo EPA a me DHA, i kēlā me kēia lā (,).

ʻO ka poʻe me nā hoʻopiʻi hoʻomanaʻo haʻahaʻa a i ʻole nā ​​hōʻino noʻonoʻo paha e pōmaikaʻi iā 500-1,700 mg o DHA i kēlā me kēia lā e hoʻomaikaʻi i ka hana o ka lolo (,,,,).

Nele pinepine ka Vegetarians a me nā vegans i ka DHA a pono e noʻonoʻo e lawe i nā mea hoʻopili microalgae i loaʻa iā ia (,).

Palekana ʻo DHA i ka maʻa mau. Eia nō naʻe, ʻaʻohe o nā pōmaikaʻi i lawe ʻia ma mua o 2 gram i kēlā me kēia lā a ʻaʻole ia e koi ʻia (, 107).

ʻO ka mea hoihoi, ʻo curcumin, ka hui hana i ka turmeric, hiki ke hoʻonui i ka lawe ʻia ʻana o DHA o kou kino. Pili ia i nā pono olakino he nui, a hōʻike nā noiʻi holoholona e hoʻonui paha ia i nā pae DHA i ka lolo (,).

No laila, kōkua paha ʻo curcumin i ka hoʻohui ʻana me DHA.

Pono nā mākua e loaʻa iā 250-500 mg o ka hui pū ʻia ʻo EPA a me DHA i kēlā me kēia lā, ʻoiai e loaʻa i nā keiki he 4.5-5.5 mg i ka paona o ke kaumaha o ke kino (10-12 mg / kg).

Nā manaʻo a me nā hopena maikaʻi ʻole

Hāʻawi maikaʻi ʻia nā mea hoʻopili DHA, ʻoiai i nā kau nui.

Eia nō naʻe, he anti-inflammatory ka omega-3 pinepine a lahilahi paha i kou koko. No laila, ʻo ka nui loa o ka omega-3 ke kumu i ka lahilahi ʻana o ke koko a i ʻole ke kahe ʻana o ke kahe ().

Inā ʻoe e hoʻolālā ana i ke kaha, pono ʻoe e haʻalele i ka hoʻopiha ʻana me nā omega-3 fatty acid i hoʻokahi pule a ʻelua paha ma mua.

Hoʻohui hou, e kūkākūkā me kāu kauka olakino ma mua o ka lawe ʻana i ka omega-3 inā loaʻa iā ʻoe kahi maʻi pūpū koko a lawe i nā mea lahilahi o ke koko.

E like me nā omega-3 fatty acid ʻē aʻe, hiki i ka DHA ke hōʻemi i ke koko. Pono ʻoe e hōʻole i ka lawe ʻana i nā kōkua omega-3 i 1-2 mau pule ma mua o ke kahakaha ʻana.

Ke laina lalo

He mea nui ka DHA o kēlā me kēia cell i kou kino.

Pono ia no ka ulu ʻana o ka lolo a me ka hana, no ka mea e loli paha ia i ka wikiwiki a me ka maikaʻi o ke kamaʻilio ʻana ma waena o nā pūnana nerve.

Eia kekahi, he mea nui ka DHA no kou mau maka a hoʻemi paha i nā kumu pilikia no ka maʻi puʻuwai.

Inā manaʻo ʻoe ʻaʻole lawa ʻoe i kāu papaʻai, e noʻonoʻo e lawe i kahi supplement omega-3.