EPA le DHA li U Etsetse Eng?

Ho utloisisa EPA le DHA: Limatlafatsi tsa Bohlokoa bakeng sa Bophelo bo Botle ba Hao

Sebakeng sa phepo e nepahetseng le bophelo bo botle, EPA (eicosapentaenoic acid) le DHA (docosahexaenoic acid) li fumane tlhokomelo e kholo bakeng sa melemo ea tsona e mengata ea bophelo bo botle. Li fumanoa haholo litlhaping tse mafura le algae e itseng, li-omega-3 fatty acids li bapala karolo ea bohlokoa ho tšehetsa mesebetsi e fapaneng ea 'mele. Sehlooho sena se hlahloba bohlokoa baEPA le DHAho tsoa mekhoeng e mengata, ho u thusa ho utloisisa bohlokoa ba tsona le ho etsa khetho e nepahetseng mabapi le ho kenngoa ha tsona lijong tsa hau.

1. Kenyelletso ea EPA le DHA

EPA le DHA ke li-omega-3 fatty acids tsa nako e telele, tse khetholloang e le tsa bohlokoa hobane 'mele ea rona ha e khone ho li hlahisa hantle. Li fumaneha haholo mehloling ea leoatle joaloka litlhapi le algae, e leng se etsang hore e be likarolo tsa bohlokoa tsa lijo tse leka-lekaneng. EPA le DHA ka bobeli li sebetsa e le litšiea tsa motheo tsa ho haha ​​​​membrane ea lisele ho pholletsa le 'mele, tse susumetsang ho phalla le ho sebetsa ha lera.

2. Melemo ea Bophelo bo Botle ea EPA

1. Anti-inflammatory Properties : EPA e tsejoa ka litlamorao tse matla tse thibelang ho ruruha. E thusa ho fokotsa ho ruruha 'meleng ka ho hlōlisana le arachidonic acid (omega-6 fatty acid) bakeng sa phetoho ea enzymatic, e lebisang tlhahisong ea limolek'hule tse fokolang tse kang prostaglandins le leukotrienes.

2. Bophelo bo botle ba pelo : EPA e bapala karolo ea bohlokoa ho boloka bophelo bo botle ba pelo. E thusa ho theola maemo a triglyceride maling, e leng molemo ho fokotsa kotsi ea lefu la pelo. EPA e boetse e ts'ehetsa ts'ebetso ea methapo ea mali e phetseng hantle ka ho ntlafatsa ts'ebetso ea endothelial le ho fokotsa ho satalla ha methapo.

3. Maikutlo le Bophelo bo Botle ba Kelello : Ho na le bopaki bo bontšang hore EPA e ka ba le liphello tse ntle maikutlong le bophelo bo botle ba kelello. E ka thusa ho fokotsa matšoao a khatello ea maikutlo le matšoenyeho, mohlomong ka ho susumetsa tšebetso ea li-neurotransmitter le ho fokotsa ho ruruha bokong.

4. Bophelo bo Botle bo Kopanetsoeng : EPA e ka ba molemo bakeng sa bophelo bo botle ba manonyeletso, haholo maemong a kang ramatiki ea ramatiki. Lintho tsa eona tse thibelang ho ruruha li ka thusa ho fokotsa bohloko ba manonyeletso le ho satalla ka ho fokotsa li-cytokine tse ruruhileng manonyeletsong.

5. Bophelo bo Botle ba Letlalo: Omega-3 fatty acids, ho akarelletsa le EPA, e kenya letsoho ho boloka letlalo le phetseng hantle ka ho tšehetsa ts'ebetso ea thibelo ea letlalo le ho fokotsa ho ruruha ho ka lebisang maemong a kang makhopho le psoriasis.

6. Bophelo bo Botle ba Mahlo : EPA, hammoho le DHA (e 'ngoe ea omega-3 fatty acid), e bohlokoa bakeng sa ho boloka bophelo bo botle ba mahlo. E thusa ho boloka sebopeho sa retina mme e ka thusa ho fokotsa kotsi ea ho senyeha ha macular ho amanang le botsofali.

7. Tšehetso ea tsamaiso ea 'mele ea ho itšireletsa mafung : EPA e thusa ho laola tšebetso ea 'mele ea ho itšireletsa mafung ka ho susumetsa tlhahiso ea li-cytokine le limolek'hule tse ling tsa karabelo ea 'mele. Phetoho ena ea 'mele ea ho itšireletsa mafung e tlatsetsa bophelong bo botle ka kakaretso' me e ka thusa ho laola maemo a autoimmune.

8. Mosebetsi oa Kelello : Le hoja DHA e amana haufi-ufi le ts'ebetso ea kelello le bophelo bo botle ba boko, EPA e boetse e phetha karolo ea ho tšehetsa mosebetsi oa kelello, haholo-holo hammoho le DHA. Hammoho, li kenya letsoho ho boloka sebopeho sa boko le ho sebetsa bophelo bohle.

Ho feta moo, EPA e bapala karolo ea bohlokoa ho bophelo bo botle ba pelo ka ho ts'ehetsa maemo a nepahetseng a triglyceride le ho khothaletsa tšebetso ea methapo ea mali e phetseng hantle. Liphuputso li fana ka maikutlo a hore tlatsetso ea EPA e ka thusa ho fokotsa khatello ea mali le ho ntlafatsa ho sisinyeha ha methapo ea mali, ho kenya letsoho bophelong bo botle ba pelo.

3. DHA: Bophelo bo Botle ba Tsebo le Boko

DHA e tsepamisitsoe haholo bokong le retina, e totobatsang karolo ea eona ea bohlokoa mosebetsing oa kelello le pono ea pono. Nakong ea kholo ea lesea le lesea, DHA e bohlokoa bakeng sa ho thehoa ha boko le tsamaiso ea methapo, ho susumetsa khōlo ea kelello, mohopolo le bokhoni ba ho ithuta. Ho ja DHA e lekaneng nakong ea bokhachane le bongoaneng ho bohlokoa bakeng sa kholo e nepahetseng ea boko 'me ho ka fana ka melemo ea nako e telele ea kelello.

Ho batho ba baholo, DHA e ntse e tsoela pele ho ts'ehetsa ts'ebetso ea kelello ka ho boloka botsitso ba methapo le ho khothaletsa neuroplasticity. Lipatlisiso li fana ka maikutlo a hore tlatsetso ea DHA e ka thusa ho fokotsa kotsi ea ho fokotseha ho amanang le lilemo le mathata a neurodegenerative joalo ka lefu la Alzheimer's.

4. EPA le DHA bakeng sa Bophelo bo Botle ba Pelo

EPA le DHA ka bobeli li kenya letsoho haholo ho bophelo bo botle ba pelo ka ho fokotsa maemo a triglyceride, ho ntlafatsa tšebetso ea methapo ea mali, le ho fana ka litlamorao tse khahlanong le ho ruruha. American Heart Association e khothalletsa ho ja litlhapi tse ruileng ka EPA le DHA bonyane habeli ka beke ho fokotsa kotsi ea lefu la pelo le stroke. Bakeng sa batho ba sa jeng litlhapi tse lekaneng, tlatsetso ea EPA le DHA-rich fish oil capsules e ka ba mokhoa o mong o molemo.

EPA bakeng sa Bophelo bo Botle ba Pelo:

1. Ho fokotseha ha triglycerides : EPA e sebetsa haholo ho theola maemo a phahameng a triglyceride maling. Li-triglycerides tse phahameng ke sesosa sa kotsi bakeng sa lefu la pelo, 'me EPA e thusa ho fokotsa tlhahiso ea tsona le ho eketsa ho tlosoa ha tsona maling.

2. Liphello tse khahlanong le ho ruruha : EPA e na le thepa e matla e thibelang ho ruruha. Ho ruruha ho sa feleng ho amahanngoa le nts'etsopele le tsoelo-pele ea mafu a pelo a kang atherosclerosis (ho thatafala ha methapo ea mali). Ka ho fokotsa ho ruruha, EPA e thusa ho boloka bophelo bo botle ba methapo ea mali le ho fokotsa kotsi ea ho bokellana ha plaque.

3. Taolo ea Khatello ea Mali : Liphuputso li bontša hore EPA e ka thusa ho theola khatello ea mali, haholo-holo ho batho ba nang le khatello ea mali. E khothalletsa vasodilation (ho atoloha ha methapo ea mali), e ntlafatsang phallo ea mali le ho fokotsa khatello ea pelo.

4. Taolo ea Morethetho oa Pelo : EPA e bontšitse melemo ea ho tsitsisa morethetho oa pelo, haholo-holo ho batho ba nang le ho otla ha pelo ka tsela e sa tloaelehang. Phello ena e ka thusa ho fokotsa kotsi ea liketsahalo tsa tšohanyetso tsa pelo.

DHA bakeng sa Bophelo bo Botle ba Pelo:

1. Taolo ea Lebelo la Pelo : DHA e bapala karolo ea ho laola lebelo la pelo le ho boloka morethetho o tloaelehileng oa pelo. Sena se bohlokoa bakeng sa ts'ebetso e akaretsang ea methapo ea pelo le ho fokotsa kotsi ea arrhythmias.

2. Taolo ea Khatello ea Mali : DHA, e tšoanang le EPA, e ka thusa ho fokotsa khatello ea mali ka ho ntlafatsa mosebetsi oa ho qetela le ho fokotsa ho satalla ha methapo. Lintlha tsena ka bobeli li tlatsetsa bophelong bo botle ba pelo le methapo.

3. Tekanyo ea K'holeseterole : Le hoja EPA e sebetsa haholo ho fokotsa triglycerides, DHA e thusa ho ntlafatsa maemo a HDL (cholesterol e ntle). Tekanyo ena e bohlokoa bakeng sa taolo ea boemo ba lipid ka kakaretso le ho fokotsa kotsi ea lefu la methapo ea mali.

Melemo e Kopantsoeng:

1. Liphello tsa Synergistic : EPA le DHA hangata li sebetsa ka tumellano ho fana ka ts'ireletso e felletseng ea methapo ea pelo. Ka kopanelo, li thusa ho fokotsa ho ruruha, ho ntlafatsa boemo ba lipid, ho laola khatello ea mali, le ho boloka morethetho oa pelo o phetseng hantle.

2. Kotsi e Fokotseng ea Liketsahalo tsa Cardiovascular: Ho kenyelletsa EPA le DHA lijong ka ho sebelisa litlhapi tse mafura kapa li-supplement ho amahanngoa le kotsi e fokolang ea liketsahalo tsa pelo le methapo e kang lefu la pelo le stroke.

5. Mehloli ea EPA le DHA

EPA le DHA li fumaneha haholo litlhaping tse mafura tse kang salmon, mackerel le sardine. Mehloli ea meroho e kenyelletsa mefuta e itseng ea algae, e ntseng e sebelisoa ka ho eketsehileng ho li-supplement bakeng sa ba latelang lijo tse entsoeng ka limela kapa ba batlang mokhoa o tsitsitseng ho omega-3s e nkiloeng ke litlhapi. Ha u khetha li-supplement tsa oli ea tlhapi, khetha lihlahisoa tse nang le molecularly distilled ho netefatsa bohloeki le ho se na litšila tse kang litšepe tse boima.

6. Ho Khetha Tlatsetso e Nepahetseng

Ha ho nahanoa ka tlatsetso ea EPA le DHA, ho bohlokoa ho khetha lihlahisoa tse fanang ka bongata bo lekaneng ba li-acid tsena tse mafura ntle le li-additives tse sa hlokahaleng. Batla li-supplement tse hlalosang litaba tsa EPA le DHA ka ho sebeletsa, hangata ho tloha ho 500 mg ho ea ho 1000 mg e kopantsoeng ka capsule. Ho feta moo, hlahloba litifikeiti tsa mokha oa boraro joalo ka NSF International kapa USP ho netefatsa boleng le bohloeki.

7. Qetello

Qetellong, EPA le DHA ke limatlafatsi tsa bohlokoa tse fanang ka melemo e mengata ea bophelo bo botle, ho tloha ho ts'ehetsa bophelo bo botle ba pelo le ho fokotsa ho ruruha ho matlafatsa ts'ebetso ea kelello le kholo ea boko. Ho kenyelletsa EPA le DHA lijong tsa hau tsa letsatsi le letsatsi ka ho sebelisa litlhapi kapa lisebelisoa tsa boleng bo holimo ho ka tlatsetsa haholo boiketlong ba hau ka kakaretso. Hore na o batla ho ntlafatsa bophelo bo botle ba pelo, ts'ehetso ea ts'ebetso ea kelello, kapa ho ntlafatsa phepo ea hau ea phepo e nepahetseng, EPA le DHA ke litlatsetso tsa bohlokoa tseo u ka li nahanang.

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Litšupiso:

1. Mozaffarian D, Wu JHY. Omega-3 Fatty Acids le Boloetse ba Pelo: Liphello ho Lintho tsa Kotsi, Litsela tsa Limolek'hule, le Liketsahalo tsa Clinical. J Am Coll Cardiol. 2011;58(20):2047-2067. doi:10.1016/j.jacc.2011.06.063.
2. Swanson D, Block R, Mousa SA. Omega-3 Fatty Acids EPA le DHA: Melemo ea Bophelo bo Botle Bophelong Bohle. Adv Nutr. 2012;3(1):1-7. doi:10.3945/an.111.000893.
3. Ngoana PM. Omega-3 DHA le EPA bakeng sa temoho, boits'oaro le maikutlo: liphuputso tsa bongaka le litšebelisano tsa sebopeho le lisele tsa phospholipids. Altern Med Rev. 2007; 12 (3): 207-227.