DHA (docosahexaenoic acid) inonzi omega-3 fatty acid inowanikwa mumvura inotonhorera yemvura inotonhorera uye mugungwa. DHA inowanikwawo muhuwandu hwekuwedzera. Mukuwedzera, muviri unowanzobereka zvishoma DHA.
Zvishandiso
Mune mishonga isingashandisi, DHA inowedzerwa segadziriro yemhuka yehutano hwakawanda hwehutano uye zvirwere, kusanganisira:
- Allergies
- Asthma
- Kucherechedza-kusagadzikana kwehutano
- Dementia
- Kuora mwoyo
- Chirwere chemoyo
- High blood pressure
- High cholesterol
- Psoriasis
- Raynaud's syndrome
- Rheumatoid arthritis
- Tora 2 chirwere cheshuga
- Ulcerative colitis
Uyezve, DHA inonzi inodzivirira kenza, kufanana nezera rehechi macular, uye Alzheimer's disease.
Health Benefits
Muzvikamu zvose zvehupenyu, DHA inotarisirwa kuti utano hwakanaka huve hunoita. DHA inokoshawo pakuvandudzirwa kwenheyo yenyika mumwedzi mitanhatu yeupenyu. Ongororo dzinoratidza kuti DHA inogona kuunza zvimwe zvimwe zvirwere zvehutano, zvakadai sekuwedzera kwehutano hwehutano. Sezvo DHA ine zvidziviriro zvinopesana, inofungidzirwa kuti inodzivirira pakurwara kwehutano hwehupombwe.
Kutsvakurudza kunoratidza kuti DHA inowedzera inogona kupa huwandu hwehutano hunobatsira. Heino tarisiro pane zvimwe zvitsva zvekudzidza:
1) Dambudziko reMwoyo
Kutora DHA pamwe neEPA kunogona kuderedza huwandu hwehutano hwehutano hwehutima (kusanganisira high cholesterol), maererano neshumo ra2009 rakabudiswa muProstaglandins, Leukotrienes, uye Essential Fatty Acids .
Mukuwedzera, iyo vhudzi vanyori vanotsanangura kuti kutora DHA kuwedzera kunogona kuenzanisa nenzira inonwisa kuwedzera ropa. Mharidzo iyi inoratidzawo kuti vanhu vane mazinga akakura eDHA vanogona kuva nehuwandu hwehutachiona hweHatrosclerosis.
Mukuongorora kwakaongorora 2009 kwakabudiswa muAmerican Journal of Therapeutics , masayendisiti akaona kuti kudya nguva dzose kweDHA neEPA kunogona kuderedza zvikuru njodzi yekufa nehosha yemwoyo.
Zvisinei, kubvunzurudzwa kwaisatarise zvakananga pamwoyo yemigumisiro yeDHA kuwedzera (zvisinei ne kudya kweDHA).
2) Uhu Utano
DHA inogona kubatsira kuchengetedza pakusagadzikana kwehutano hwemakore , rinoratidza kuongorora kwekutsvakurudza kwakaitwa muna 2010 kubva kuNow Alzheimer's Research . Kucherechedza dheedhe kubva kumatambudziko emakirini akabudiswa kare, vanyori vekudzokorora vakawana kuti kutora zvigadzirwa zvinosanganisira DHA neEPA zvinogona kubatsira kubata chirwere chisina kuchena (asi kwete chirwere cheAlzheimer).
3) Kuora mwoyo
DHA inogona kubatsira kuchengetedza kudzvinyirira, maererano nekuongorora kwekutsvakurudza kwakaitwa muna 2010 kubva kuBiological Psychiatry . Tichitarisa zvidzidzo gumi nematanhatu emapurisidhoni emasidhoni emuzinga wevarwere vanodzvinyirirwa, vanyori vekudzokorora vakawana vanhu vane kuora mwoyo kunogona kunge kune mikana yakaderera yeDHA neEPA. Vanyori vekudzokorora vanoratidza kuti DHA neEPA zvinogona kubatsira kuderedza zviratidzo zvekuora mwoyo, uyezve, kuratidzira kuvimbiswa senzira yekurapa kwekuora mwoyo.
Zvimwe Zvipo
Maererano neNational Institutes of Health (NIH), mafuta ehove anogona kunge anobatsira mukurapa mamwe maitiro akadai, kusanganisira rheumatoid arthritis, kuchema kwemwedzi, psoriasis, uye asthma. NIH inotaurawo kuti hove yemafuta inogona kubatsira kuderedza dambudziko rekurohwa uye mamwe maitiro ekenza (kusanganisira kenza yemapendometrial).
Zvisinei, hazvizivikanwe kana kutora DHA kuwedzera (zvisingaenzaniswi nekuwedzera hove emafuta ekudya kuburikidza nokudya hove yemafuta) kunogona kubatsira kubhadhara utano huno.
Caveats
Kunyange zvazvo DHA inowanzofungidzirwa yakachengeteka, kutora DHA nenzira yemafuta ehove kunozivikanwa kukonzera mimwe migumisiro yemigumisiro, kusanganisira kufema kwakaipa, kuora mwoyo, uye kunyorera. Uyezve, kune kumwe kunetseka kuti mafuta ehove anogona kuderedza zvirwere zvemuviri uye kuita kuti muviri udzivirire pane zvirwere. Mukuwedzera, kutora mafuta ehove pamwe chete nemimwe mishonga (yakadai seropa rinodhaka zvinodhaka) inogona kuunza zvinokuvadza mune dzimwe mamiriro.
Saka, zvinokosha kuti uone chiremba wako usati wasanganisa hove yemafuta nemishonga.
Zvakakosha kuchengetedza mupfungwa kuti zvidimbu hazvina kuongororwa kuchengetedzwa uye zvokudya zvekudya zvinowanzosaregererwa. Mune zvimwe zviitiko, chigadzirwa chacho chinogona kutakura dhesi dzinopesana nemari yakatarwa yemiriwo imwe neimwe. Mune dzimwe nguva, chigadzirwa chacho chingave chakasvibiswa nezvimwe zvinhu zvakadai sesimbi. Uyewo, kuchengeteka kwezvokuwedzera mumadzimai ane pamuviri, vanaamai vanoyamwisa, vana, uye avo vane zvirwere kana avo vari kutora mishonga haisati yasimbiswa.
Kwatingawana
Yakawanda inowanikwa yekutenga paIndaneti, DHA zvinowedzera zvinotengeswa mune dzakawanda zvinodhaka, zvinotengesa zvekudya, zvisikwa-zvekudya zvekudya, uye mabhizimisi anozivikanwa mune zvekudya zvinowedzera. Eicosapentaenoic acid (EPA) ndeimwe omega-3 fatty acid inowanikwa mune hove mafuta. Mishonga yakawanda yezvokudya ine musanganiswa weDHA neEPA.
Kushandisa Izvo Kuti Utano
Nguva dzose kudya kweDHA kunokosha pakuchengetedza utano hwehuropi. Kudya hove yemvura inotonhorera inotonhorera (yakadai salmon, mackerel, herring, uye sardine) kakawanda vhiki nevhiki inogona kukubatsira kuti uwane DHA yakakwana yekudya. Kana mvura inotonhorera yehove isiri chikamu chekudya kwako nguva dzose, taura nachiremba wako nezvekuwana DHA supplement iyo yakakunakira iwe.
Kunyangwe kutora DHA kuwedzera kunogona kupa humwe hutano hunobatsira, zvakakurumidza kukurudzira DHA sechirapa chero mamiriro ezvinhu. Zvakakosha kuziva kuti DHA yakawedzera haifaniri kushandiswa senzvimbo yekuchengetedza zvakakwana chirwere chisingaperi. Kudzivisa kana kunonoka kurapwa kwechigarire chisingaperi mukufarira kuzvibata neDHA kunogona kuva nemigumisiro yakakomba yehutano.
> Sources:
> Holub BJ. "Docosahexaenoic acid (DHA) uye yemwoyo yezvirwere zvinokonzera ngozi." Prostaglandins Leukot Essent Fatty Acids. 2009 Aug-Sep; 81 (2-3): 199-204.
> Lin PY, Huang SY, Su KP. "Kudzokorora meta-analytic yemapolisaturated fatty acid inowanikwa kune varwere vane kuora mwoyo." Biol Psychiatry. 2010 Jul 15; 68 (2): 140-7.
> National Institutes of Health. "Mafuta ehove: MedlinePlus Zvinyorwa." January 2011.
> Saremi A, Arora R. "Kushandiswa kwe omega-3 fatty acids muhutano hwepfungwa." Am J Ther. 2009 Sep-Oct; 16 (5): 421-36.
> Yurko-Mauro K. "Kuziva uye kugona kwepfungwa dze docosahexaenoic acid mukukwegura uye kugona kugona." Curr Alzheimer Res. 2010 May; 7 (3): 190-6.