DHA (Docosahexaenoic Acid): Cikakken Bincike

Wadatacce

• Menene DHA?
• Ta yaya yake aiki?
• Manyan hanyoyin abinci na DHA
• Tasiri kan kwakwalwa
• Yana taka muhimmiyar rawa a ci gaban kwakwalwa
• Zan iya samun fa'idodi ga ƙwaƙwalwar tsufa
• Levelsananan matakan suna da alaƙa da cututtukan kwakwalwa
• Tasirin kan idanu da hangen nesa
• Tasiri kan lafiyar zuciya
• Sauran fa'idodin kiwon lafiya
• Musamman mahimmanci a lokacin rayuwar farko
• Nawa kuke buƙata DHA?
• Lura da illoli masu cutarwa
• Layin kasa

Docosahexaenoic acid (DHA) shine ɗayan mahimmin mai mai na Omega-3.

Kamar yawancin mai na omega-3, yana da alaƙa da fa'idodin kiwon lafiya da yawa.

Wani ɓangare na kowane sel a jikinka, DHA tana taka muhimmiyar rawa a cikin kwakwalwarka kuma yana da matukar mahimmanci yayin ciki da ƙuruciya.

Tunda jikinku ba zai iya samar da shi cikin wadataccen tsari ba, kuna buƙatar samun shi daga abincinku.

Wannan labarin yana bayanin duk abin da kuke buƙatar sani game da DHA.

Menene DHA?

DHA galibi ana samunsa ne a cikin abincin teku, kamar su kifi, kifin kifi, da mai. Hakanan yana faruwa a wasu nau'in algae.

Aangaren kowane sel ne a jikinka kuma yana da mahimmin tsari na fata, idanunka, da kwakwalwarka (,,,).

A zahiri, DHA ta ƙunshi sama da 90% na mai mai omega-3 a cikin kwakwalwar ku kuma har zuwa 25% na yawan kayan mai (,).

Yayinda za'a iya hada shi daga alpha-linolenic acid (ALA), wani tsire-tsire mai tsire-tsire omega-3, wannan tsari bashi da inganci. Kashi 0.1-0.5% na ALA ne kawai ke canzawa zuwa DHA a jikinku (,,,,).

Abin da ya fi haka, jujjuyawar kuma ta dogara ne da isassun matakan sauran bitamin da ma'adanai, da kuma yawan kitsen mai na Omega-6 a cikin abincinku (,,).

Saboda jikinka ba zai iya yin DHA a cikin adadi mai yawa ba, kana buƙatar samun shi daga abincinka ko ɗaukar kari.

DHA yana da mahimmanci ga fata, idanu, da kwakwalwar ku. Jikin ku ba zai iya samar da shi da isasshen adadi ba, saboda haka kuna buƙatar samun sa daga abincin ku.

Ta yaya yake aiki?

DHA yafi kasancewa a cikin membranes na tantanin halitta, inda yake sanya membran ɗin da rata tsakanin sel ƙarin ruwa. Wannan yana sauƙaƙa sauƙi ga ƙwayoyin jijiyoyi don aikawa da karɓar siginonin lantarki (,).

Sabili da haka, daidaitattun matakan DHA suna neman saukakawa, sauri, da inganci ga ƙwayoyin jijiyoyinku don sadarwa.

Samun ƙananan matakai a cikin kwakwalwarka ko idanunka na iya rage sigina tsakanin ƙwayoyin halitta, wanda zai haifar da rashin gani sosai ko aikin ƙwaƙwalwar da ya canza.

DHA tana sa membran da rata tsakanin ƙwayoyin jijiyoyi su zama masu ruwa, hakan yana sauƙaƙa wa ƙwayoyin sadarwa.

Manyan hanyoyin abinci na DHA

Ana samun DHA galibi a cikin abincin teku, kamar kifi, kifin kifi, da algae.

Yawancin nau'ikan kifi da kayan kifi sune ingantattun tushe, suna samar da kimanin gram da yawa a kowane aiki. Wadannan sun hada da mackerel, kifin kifi, herring, sardines, da caviar ().

Wasu man kifin, kamar su hanta mai ƙwanƙwasa, na iya bayar da kusan gram 1 na DHA a cikin babban cokali ɗaya (15 ml) (17).

Kawai ka tuna cewa wasu mayukan kifin na iya kasancewa mai yawa a cikin bitamin A, wanda zai iya cutar da yawa.

Abin da ya fi haka, DHA na iya faruwa a cikin adadi kaɗan a cikin nama da madara daga dabbobin da ke ciyawar ciyawa, da kuma wadataccen omega-3 ko ƙwai da aka kiwo.

Koyaya, yana iya zama da wahala a samu wadataccen abincinku shi kaɗai. Idan baku cin waɗannan abinci a kai a kai, shan ƙarin zai iya zama kyakkyawan ra'ayi.

Ana samun DHA mafi yawa a cikin kifi mai ƙiba, kifin kifi, mai mai, da algae. Hakanan nama mai laushi, kiwo, da ƙwai wadataccen omega-3 na iya ƙunsar ƙananan.

Tasiri kan kwakwalwa

DHA shine mafi yawan omega-3 a cikin kwakwalwarka kuma yana taka muhimmiyar rawa wajen haɓakawa da aiki.

Matakan kwakwalwa na sauran mai mai omega-3, kamar su EPA, galibi sun ninka sau 250-300 (,,).

Yana taka muhimmiyar rawa a ci gaban kwakwalwa

DHA tana da matukar mahimmanci don ci gaban nama da aiki, musamman yayin ci gaba da ƙuruciya (,).

Yana buƙatar tarawa a cikin tsarin juyayi don idanunku da ƙwaƙwalwar ku don haɓaka gaba ɗaya,,).

Abincin DHA a yayin watanni uku na ciki yana tantance matakan jariri, tare da mafi girman abin da ke faruwa a cikin kwakwalwa yayin fewan watannin farko na rayuwa ().

DHA galibi ana samunta a cikin launin toka na ƙwaƙwalwa, kuma ƙananan lobes na gaba sun dogara da shi yayin haɓaka (,).

Wadannan bangarorin kwakwalwa suna da alhakin sarrafa bayanai, da tunani, da motsin rai. Hakanan suna da mahimmanci don ci gaba da kulawa, tsarawa, warware matsaloli, da zamantakewa, motsin rai, da haɓaka halaye (,,).

A cikin dabbobi, rage DHA a cikin kwakwalwa mai tasowa yana haifar da rage adadin sabbin kwayoyin jijiyoyi da canza jijiyar aiki. Hakanan yana lalata ilmantarwa da gani ().

A cikin mutane, rashi DHA a farkon rayuwa yana da alaƙa da nakasa ilmantarwa, ADHD, tashin hankali ƙiyayya, da wasu matsaloli da yawa (,).

Bugu da ƙari, ƙananan matakan a cikin iyaye mata suna da alaƙa da haɗarin ƙarancin ci gaban gani da jijiyoyin jiki a cikin yaro (,,).

Nazarin ya nuna cewa jariran iyayen da ke shan 200 mg a kowace rana daga makon 24 na ciki har zuwa haihuwa sun sami ci gaba a hangen nesa da magance matsaloli (,).

Zan iya samun fa'idodi ga ƙwaƙwalwar tsufa

Hakanan DHA yana da mahimmanci ga lafiyar ƙwaƙwalwar tsufa (,,,).

Yayin da kuka tsufa, kwakwalwarku tana tafiya ta hanyar canjin yanayi, wanda ke tattare da ƙaruwa mai sanya maye, canzawar kwayar kuzari, da lalacewar DNA (,,).

Tsarin kwakwalwarka shima yana canzawa, wanda yake rage girman sa, nauyin sa, da kuma mai shi (,).

Abin sha'awa, ana ganin yawancin waɗannan canje-canje yayin da matakan DHA suka ragu.

Waɗannan sun haɗa da halayen membrane da aka canza, aikin ƙwaƙwalwar ajiya, aikin enzyme, da aikin neuron (,,,,).

Aaukar ƙarin zai iya taimakawa, saboda an haɗa abubuwan kari na DHA zuwa manyan ci gaba a ƙwaƙwalwar ajiya, koyo, da iya magana a cikin waɗanda ke da ƙaramin ƙwaƙwalwar ƙwaƙwalwar ajiya (,,,,,).

Levelsananan matakan suna da alaƙa da cututtukan kwakwalwa

Cutar Alzheimer ita ce mafi yawan nau'in lalata a cikin tsofaffi.

Yana shafar kusan 4.4% na mutane sama da shekaru 65 kuma yana canza aikin kwakwalwa, yanayi, da halayya (,).

Rage ƙwaƙwalwar ajiyar kwakwalwa yana daga cikin alamun farko na canjin kwakwalwa a cikin tsofaffi. Memorywaƙwalwar ajiya mara kyau yana haɗuwa da matsalolin tuna abubuwan da suka faru a takamaiman lokaci da wuri (,,,).

Abin sha'awa shine, marasa lafiya na cutar Alzheimer suna da ƙananan DHA a cikin kwakwalwa da hanta, yayin da matakan EPA da docosapentaenoic acid (DPA) suna haɓaka (,).

Nazarin ya nuna cewa matakan DHA mafi girma suna da alaƙa da rage haɗarin lalata da Alzheimer ().

DHA yana da mahimmanci ga kwakwalwa da ci gaban ido. Kamar yadda irin wannan, ƙananan matakan na iya rushe aikin kwakwalwa kuma suna da alaƙa da haɗarin ƙarar ƙwaƙwalwar ƙwaƙwalwa, lalata, da cutar Alzheimer.

Tasirin kan idanu da hangen nesa

DHA tana taimakawa kunna rhodopsin, furotin membrane a cikin idanun idanunku.

Rhodopsin yana taimaka wa kwakwalwarka ta karbi hotuna ta hanyar canza yanayin iya aiki, ruwa, da kaurin membran ido (,).

Rashin DHA na iya haifar da matsalolin hangen nesa, musamman ga yara (,,).

Sabili da haka, yanzu ana ƙarfafa formulaan formulaa babyan babya babyan yara tare da shi, wanda ke taimakawa hana lalacewar gani a jarirai (,)

DHA yana da mahimmanci ga hangen nesa da ayyuka daban-daban a cikin idonka. Rashin rashi na iya haifar da matsalar hangen nesa ga yara.

Tasiri kan lafiyar zuciya

Omega-3 fatty acids gabaɗaya suna da alaƙa da rage haɗarin cututtukan zuciya.

Levelsananan matakan suna haɗuwa da haɗarin cututtukan zuciya da mutuwa, kuma wasu nazarin suna nuna cewa kari yana rage haɗarinku (,,,).

Wannan ya shafi musamman ga dogayen sarkar mai na omega-3 da aka samo a cikin kifin mai mai da mai, kamar EPA da DHA.

Abincin su na iya inganta yawancin halayen haɗari ga cututtukan zuciya, gami da:

• Jigilar jini. Dogayen sarkar mai na omega-3 na iya rage triglycerides na jini har zuwa 30% (,,,,).
• Ruwan jini. Omega-3 mai mai a cikin kifin mai da kifin mai mai na iya rage hawan jini ga mutanen da ke da manyan matakai (,,).
• Matakan Cholesterol. Man kifi da omega-3s na iya rage yawan cholesterol kuma ƙara haɓakar HDL (mai kyau) a cikin mutane masu manyan matakan (,,).
• Ayyukan Endothelial. DHA na iya karewa daga lalacewar endothelial, wanda shine babban direba na cututtukan zuciya (,,,).

Duk da yake wasu nazarin suna da alamar rahama, da yawa ba su bayar da rahoton wani tasiri mai mahimmanci.

Manyan bincike biyu na binciken da aka sarrafa sun tabbatar da cewa omega-3 fatty acid suna da sakamako kadan a kan hadarin kamuwa da bugun zuciya, shanyewar jiki, ko mutuwa daga cutar zuciya (,).

DHA na iya rage haɗarin kamuwa da cututtukan zuciya ta hanyar rage triglycerides na jini da hawan jini, a tsakanin sauran tasirin. Koyaya, rawar da take takawa wajen rigakafin cututtukan zuciya yana da rikici.

Sauran fa'idodin kiwon lafiya

DHA na iya kariya daga wasu cututtuka, gami da:

• Amosanin gabbai Wannan omega-3 yana rage kumburi a jikinka kuma yana iya sauƙaƙa zafi da kumburi da ke da alaƙa da cututtukan zuciya (,).
• Ciwon daji. DHA na iya sa ya zama da wahala ga ƙwayoyin kansar su rayu (,,,,).
• Asthma. Yana iya rage alamun asma, mai yiwuwa ta hana toshewar fitsari da rage hawan jini (,,).

DHA na iya taimakawa yanayi kamar amosanin gabbai da asma, tare da hana ci gaban ƙwayoyin kansa.

Musamman mahimmanci a lokacin rayuwar farko

DHA tana da mahimmanci a lokacin watannin ƙarshe na ciki da farkon rayuwar jariri.

Jarirai har zuwa shekaru 2 suna da buƙata fiye da tsofaffin yara da manya (,,).

Yayinda kwakwalwar su ke bunkasa cikin sauri, suna bukatar DHA mai yawa don samar da sifofin membrane masu mahimmanci a kwakwalwar su da idanun su,,,.

Sabili da haka, cin DHA na iya tasiri tasirin ci gaban kwakwalwa (,).

Nazarin dabba ya nuna cewa karancin abincin DHA lokacin daukar ciki, shayarwa, da yaye ya rage wadatar wannan kitse na Omega-3 zuwa kwakwalwar jariri zuwa kusan 20% na matakan al'ada ().

Ficaranci yana haɗuwa da canje-canje a cikin aikin ƙwaƙwalwa, gami da nakasa ilmantarwa, canje-canje a cikin bayanin kwayar halitta, da rashin hangen nesa ().

Yayin ciki da rayuwar farko, DHA yana da mahimmanci don ƙirƙirar tsari a cikin kwakwalwa da idanu.

Nawa kuke buƙata DHA?

Yawancin jagororin ga manya masu lafiya suna ba da shawarar aƙalla 250-500 MG na haɗin EPA da DHA kowace rana (,,, 99,).

Nazarin ya nuna matsakaicin abincin DHA ya kusa kusan 100 MG kowace rana (,,).

Yara har zuwa shekaru 2 na iya buƙatar 4.5-5.5 MG a kowace laban nauyin jiki (10-12 mg / kg), yayin da manyan yara na iya buƙatar zuwa 250 MG kowace rana (104).

An shawarci mata masu ciki ko masu shayarwa da su sami a kalla MG 200 na DHA, ko 300-900 MG na haɗin EPA da DHA, a kowace rana (,).

Mutanen da ke da ƙaramin gunaguni na ƙwaƙwalwar ajiya ko rashin lahani na iya amfani daga 500-1,700 MG na DHA kowace rana don haɓaka aikin kwakwalwa (,,,,,).

Masu cin ganyayyaki da masu cin ganyayyaki galibi sun rasa DHA kuma yakamata suyi la'akari da ɗaukar ƙwayoyin microalgae waɗanda ke ƙunshe da shi (,).

Arin DHA yawanci lafiya. Koyaya, shan sama da gram 2 kowace rana bashi da ƙarin fa'idodi kuma ba'a da shawarar (, 107).

Abin sha'awa, curcumin, mahaɗan aiki a cikin turmeric, na iya haɓaka haɓakar DHA na jikin ku. Yana da alaƙa da fa'idodi da yawa na kiwon lafiya, kuma karatun dabbobi yana nuna cewa yana iya haɓaka matakan DHA a cikin kwakwalwa (,).

Sabili da haka, curcumin na iya taimakawa yayin haɓakawa tare da DHA.

Ya kamata manya su sami 250-500 MG na haɗin EPA da DHA kowace rana, yayin da yara ya kamata su sami 4.5-5.5 MG a kowace laban nauyin jiki (10-12 mg / kg).

Lura da illoli masu cutarwa

Ratedarin DHA yawanci ana jurewa da kyau, koda a manyan allurai.

Koyaya, omega-3s gabaɗaya suna da ƙyamar kumburi kuma suna iya rage jinin ku. Sakamakon haka, yawan omega-3 na iya haifar da rage jini ko zubar jini ().

Idan kuna shirin tiyata, yakamata ku daina amfani da kayan mai mai omega-3 sati ɗaya ko biyu.

Bugu da ƙari, tuntuɓi likitan ku na likita kafin shan omega-3s idan kuna da rikicewar rikicewar jini ko ɗaukar magungunan jini.

Kamar sauran kayan mai mai omega-3, DHA na iya haifar da ragewar jini. Ya kamata ka guji shan karin omega-3 makonni 1-2 kafin aikin tiyata.

Layin kasa

DHA muhimmiyar mahimmanci ce ga kowane sel a jikinku.

Yana da mahimmanci don ci gaban kwakwalwa da aiki, saboda yana iya shafar saurin da ingancin sadarwa tsakanin ƙwayoyin jijiyoyi.

Bugu da ƙari, DHA yana da mahimmanci ga idanunku kuma yana iya rage abubuwan haɗari da yawa don cututtukan zuciya.

Idan kun yi zargin ba ku isa sosai a cikin abincinku ba, yi la'akari da ɗaukar ƙarin omega-3.