Ikwenzelani I-EPA ne-DHA?

Ukuqonda i-EPA ne-DHA: Izakhi Ezibalulekile Zempilo Yakho

Emkhakheni wokudla okunempilo nokuphila kahle, i-EPA (eicosapentaenoic acid) kanye ne-DHA (docosahexaenoic acid) bathole ukunakwa okukhulu ngezinzuzo zabo zezempilo eziningi. Atholakala ngokuyinhloko ezinhlanzini ezinamafutha kanye nolwelwe oluthile, lawa ma-omega-3 fatty acids adlala indima ebalulekile ekusekeleni imisebenzi ehlukahlukene yomzimba. Lesi sihloko sihlola ukubalulekaI-EPA ne-DHAngemibono eminingi, ikusiza ukuthi uqonde ukubaluleka kwayo futhi wenze izinqumo ezinolwazi mayelana nokufakwa kwazo ekudleni kwakho.

1. Isingeniso se-EPA ne-DHA

I-EPA ne-DHA ama-omega-3 fatty acids anochungechunge olude, ahlukaniswa njengabalulekile ngoba imizimba yethu ayikwazi ukuwakhiqiza ngendlela efanele. Itholakala kakhulu emithonjeni yasolwandle njengezinhlanzi nolwelwe, okubenza babe izingxenye ezibalulekile zokudla okunomsoco. Kokubili i-EPA ne-DHA zisebenza njengezingqimba ezibalulekile zokwakha ulwelwesi lwamangqamuzana kuwo wonke umzimba, luthonya uketshezi nokusebenza kolwelwesi.

2. Izinzuzo Zezempilo ze-EPA

1. Izakhiwo zokulwa nokuvuvukala : I-EPA yaziwa ngemiphumela yayo enamandla yokulwa nokuvuvukala. Kuyasiza ekunciphiseni ukuvuvukala emzimbeni ngokuncintisana ne-arachidonic acid (i-omega-6 fatty acid) yokuguqulwa kwe-enzymatic, okuholela ekukhiqizweni kwama-molecule amancane avuthayo njenge-prostaglandin ne-leukotrienes.

2. Impilo Yenhliziyo : I-EPA idlala indima ebalulekile ekugcineni impilo yenhliziyo. Kuyasiza ukwehlisa amazinga e-triglyceride egazini, okuyinzuzo ekwehliseni ingozi yesifo senhliziyo. I-EPA iphinde isekele ukusebenza kwemithambo yegazi enempilo ngokuthuthukisa ukusebenza kwe-endothelial nokunciphisa ukuqina kwe-arterial.

3. Isimo Senhliziyo Nengqondo : Kunobufakazi obuphakamisa ukuthi i-EPA ingaba nemiphumela emihle kumizwa nempilo yengqondo. Kungase kusize ekudambiseni izimpawu zokucindezeleka nokukhathazeka, ngokunokwenzeka ngokuthonya ukusebenza kwe-neurotransmitter nokunciphisa ukuvuvukala ebuchosheni.

4. Impilo Ehlangene : I-EPA ingaba yinzuzo empilweni ehlangene, ikakhulukazi ezimeni ezifana ne-rheumatoid arthritis. Izakhiwo zayo zokulwa nokuvuvukala zingasiza ekunciphiseni ubuhlungu obuhlangene nokuqina ngokunciphisa ama-cytokines avuvukalayo emalungeni.

5. Impilo Yesikhumba: I-Omega-3 fatty acids, kuhlanganise ne-EPA, inomthelela ekugcineni isikhumba esinempilo ngokusekela umsebenzi wokuvimbela isikhumba kanye nokunciphisa ukuvuvukala okungaholela ezimweni ezifana ne-acne ne-psoriasis.

6. Impilo Yamehlo : I-EPA, kanye ne-DHA (enye i-omega-3 fatty acid), ibalulekile ekugcineni impilo yamehlo. Isiza ekuthembekeni kwesakhiwo se-retina futhi ingasiza ekwehliseni ingcuphe yokonakala kwe-macular okuhlobene neminyaka.

7. Ukusekelwa Kwesistimu Yamasosha omzimba : I-EPA isiza ekulawuleni ukusebenza kwamasosha omzimba ngokuthonya ukukhiqizwa kwama-cytokines namanye ama-molecule empendulo yokuzivikela komzimba. Lokhu kuguqulwa kwamasosha omzimba kunomthelela empilweni yonke futhi kungasiza ekulawuleni izimo ze-autoimmune.

8. Umsebenzi wokuqonda : Nakuba i-DHA ihlotshaniswa kakhulu nokusebenza kwengqondo nempilo yobuchopho, i-EPA nayo idlala indima ekusekeleni ukusebenza kwengqondo, ikakhulukazi ngokuhambisana ne-DHA. Ndawonye, ​​baba negalelo ekugcineni ukwakheka kobuchopho nokusebenza kukho konke ukuphila.

Ngaphezu kwalokho, i-EPA idlala indima ebalulekile empilweni yenhliziyo nemithambo yegazi ngokusekela amazinga e-triglyceride afanele kanye nokukhuthaza ukusebenza kwemithambo yegazi enempilo. Ucwaningo lubonisa ukuthi ukwesekwa kwe-EPA kungasiza ekunciphiseni umfutho wegazi futhi kuthuthukise ukunwebeka kwe-arterial, okunomthelela enhlalakahleni yenhliziyo yonke.

3. I-DHA: Impilo Yengqondo Nengqondo

I-DHA igxile kakhulu ebuchosheni nase-retina, igcizelela indima yayo ebalulekile ekusebenzeni kwengqondo kanye nekhono lokubona. Ngesikhathi sokukhula kombungu kanye nobusana, i-DHA ibalulekile ekwakhekeni kobuchopho nohlelo lwezinzwa, ibe nomthelela ekukhuleni kwengqondo, inkumbulo, nekhono lokufunda. Ukudla i-DHA eyanele ngesikhathi sokukhulelwa kanye nengane isencane ibalulekile ekukhuleni okuhle kobuchopho futhi ingase inikeze izinzuzo zokuqonda zesikhathi eside.

Kubantu abadala, i-DHA iyaqhubeka nokusekela ukusebenza kwengqondo ngokugcina ubuqotho be-neuronal nokuthuthukisa i-neuroplasticity. Ucwaningo luphakamisa ukuthi ukwesekwa kwe-DHA kungasiza ekunciphiseni ubungozi bokuncipha kwengqondo okuhlobene neminyaka kanye nokuphazamiseka kwe-neurodeergenerative njengesifo i-Alzheimer's.

4. I-EPA kanye ne-DHA Yempilo Yenhliziyo

Kokubili i-EPA ne-DHA zifaka isandla kakhulu empilweni yenhliziyo nemithambo yegazi ngokunciphisa amazinga e-triglyceride, ukuthuthukisa ukusebenza kwemithambo yegazi, nokusebenzisa imiphumela elwa nokuvuvukala. I-American Heart Association incoma ukudla izinhlanzi ezicebile ku-EPA ne-DHA okungenani kabili ngesonto ukuze kwehliswe ingozi yesifo senhliziyo nesifo sohlangothi. Kubantu abangadli inhlanzi eyanele, ukwengezwa ngamaphilisi kawoyela wezinhlanzi we-EPA kanye ne-DHA-rich kungaba enye inzuzo.

I-EPA Yempilo Yenhliziyo:

1. Ukunciphisa i-Triglyceride : I-EPA iphumelela kakhulu ekwehliseni amazinga e-triglyceride aphakeme egazini. Ama-triglycerides aphezulu ayingozi engozini yesifo senhliziyo, futhi i-EPA isiza ukwehlisa ukukhiqizwa kwawo futhi ikhulise ukuphuma kwawo egazini.

2. I-Anti-inflammatory Effects : I-EPA inezinto eziqinile zokulwa nokuvuvukala. Ukuvuvukala okungapheli kuhlotshaniswa nokuthuthukiswa nokuqhubekela phambili kwezifo zenhliziyo njenge-atherosclerosis (ukuqina kwemithambo yegazi). Ngokunciphisa ukuvuvukala, i-EPA isiza ukugcina impilo yemithambo yegazi futhi inciphisa ingozi yokwakheka kwama-plaque.

3. Ukulawulwa Komfutho Wegazi : Ucwaningo lubonisa ukuthi i-EPA ingasiza ukwehlisa umfutho wegazi, ikakhulukazi kubantu abanomfutho wegazi ophakeme. Ikhuthaza i-vasodilation (ukunwetshwa kwemithambo yegazi), okuthuthukisa ukugeleza kwegazi futhi kunciphise ukucindezelwa kwenhliziyo.

4. Ukulawulwa Kwesigqi Senhliziyo : I-EPA ibonise izinzuzo ekuqiniseni isigqi senhliziyo, ikakhulukazi kubantu abane-arrhythmias noma ukushaya kwenhliziyo okungajwayelekile. Lo mphumela ungasiza ekunciphiseni ingozi yezenzakalo zenhliziyo engazelelwe.

I-DHA Yezempilo Yenhliziyo:

1. Ukulawulwa Kwezinga Lenhliziyo : I-DHA idlala indima ekulawuleni ukushaya kwenhliziyo nokugcina isigqi senhliziyo esivamile. Lokhu kubalulekile ekusebenzeni kwenhliziyo yonke kanye nokunciphisa ingozi ye-arrhythmias.

2. Ukulawula Umfutho Wegazi : I-DHA, efana ne-EPA, ingasiza ukwehlisa umfutho wegazi ngokuthuthukisa umsebenzi we-endothelial nokunciphisa ukuqina kwe-arterial. Zombili izici zinomthelela empilweni engcono yenhliziyo nemithambo yegazi.

3. Ibhalansi ye-Cholesterol : Nakuba i-EPA iphumelela kakhulu ekwehliseni i-triglycerides, i-DHA isiza ukuthuthukisa amazinga e-HDL (i-cholesterol enhle). Lokhu kulinganisela kubalulekile ekulawuleni iphrofayili ye-lipid jikelele kanye nokunciphisa ingozi yesifo se-coronary artery.

Izinzuzo Ezihlanganisiwe:

1. I-Synergistic Effects : I-EPA ne-DHA ngokuvamile zisebenza ngokubambisana ukuze zinikeze ukuvikelwa okuphelele kwenhliziyo nemithambo yegazi. Ngokubambisana, basiza ukunciphisa ukuvuvukala, ukuthuthukisa iphrofayili ye-lipid, ukulawula umfutho wegazi, nokugcina isigqi senhliziyo esinempilo.

2. Ingozi Encishisiwe Yezehlakalo Zenhliziyo: Ukufaka i-EPA ne-DHA ekudleni ngokudla izinhlanzi ezinamafutha noma izithasiselo kuhlotshaniswa nengozi ephansi yezehlakalo zenhliziyo nemithambo yegazi njengokuhlaselwa yinhliziyo nokushaywa unhlangothi.

5. Imithombo ye-EPA ne-DHA

I-EPA ne-DHA atholakala ngokuyinhloko ezinhlanzini ezinamafutha njenge-salmon, i-mackerel, ne-sardine. Imithombo yemifino ihlanganisa izinhlobo ezithile zolwelwe, ezisetshenziswa kakhulu ezithasiselweni zalabo abalandela ukudla okusekelwe ezitshalweni noma abafuna enye indlela esimeme kuma-omega-3 atholakala ezinhlanzini. Uma ukhetha izithasiselo zikawoyela wezinhlanzi, khetha imikhiqizo efakwe i-molecularly distilled ukuze uqinisekise ubumsulwa futhi ayinakho ukungcola okufana nezinsimbi ezinzima.

6. Ukukhetha Isengezo Esilungile

Uma ucubungula i-EPA ne-DHA supplementation, kubalulekile ukukhetha imikhiqizo ehlinzeka ngamanani anele alawa ma-acids anamafutha ngaphandle kwezithasiselo ezingadingekile. Bheka izithasiselo ezicacisa okuqukethwe kwe-EPA ne-DHA ngokuphakelwa ngakunye, ngokuvamile kusukela ku-500 mg kuya ku-1000 mg kuhlanganiswe ngekhephuseli ngayinye. Ukwengeza, hlola izitifiketi ezivela eceleni njenge-NSF International noma i-USP ukuze uqinisekise ikhwalithi nobumsulwa.

7. Isiphetho

Sengiphetha, i-EPA ne-DHA ziyimisoco ebaluleke kakhulu enikeza inqwaba yezinzuzo zezempilo, kusukela ekusekeleni impilo yenhliziyo nemithambo yegazi nokunciphisa ukuvuvukala kuya ekuthuthukiseni ukusebenza kwengqondo nokuthuthukiswa kobuchopho. Ukufaka i-EPA ne-DHA ekudleni kwakho kwansuku zonke ngokusebenzisa izinhlanzi noma izithasiselo zekhwalithi ephezulu kungaba nomthelela omkhulu enhlalakahleni yakho iyonke. Kungakhathaliseki ukuthi ubheke ukuthuthukisa impilo yenhliziyo, ukusekela ukusebenza kwengqondo, noma ukumane uthuthukise ukudla kwakho okunempilo, i-EPA ne-DHA kuyizengezo ezibalulekile okufanele zicatshangelwe.

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Izithenjwa:

1. Mozaffarian D, Wu JHY. I-Omega-3 Fatty Acids kanye Nezifo Zenhliziyo: Imiphumela Kuzinto Eziyingozi, Izindlela Zemolekyuli, Nezehlakalo Zomtholampilo. J Am Coll Cardiol. 2011;58(20):2047-2067. doi:10.1016/j.jacc.2011.06.063.
2. Swanson D, Block R, Mousa SA. I-Omega-3 Fatty Acids EPA kanye ne-DHA: Izinzuzo Zezempilo Kukho Konke Ukuphila. U-Adv Nutr. 2012;3(1):1-7. doi:10.3945/an.111.000893.
3. Ingane PM. I-Omega-3 DHA kanye ne-EPA yokuqaphela, ukuziphatha, kanye nemizwelo: okutholakele emitholampilo kanye nokusebenzelana kwesakhiwo ne-cell membrane phospholipids. U-Altern Med Rev. 2007;12(3):207-227.