Kodi Mafuta a Algae Ndi Chiyani, Ndipo Chifukwa Chiyani Anthu Amawamwa?

Zamkati

• Ndi zakudya ziti zomwe zili mu mafuta a algae?
• Mulingo wa omega-3s mu mafuta a algae
• Kodi omega-3s ndi chiyani?
• Magwero abwino kwambiri
• Mafuta a algae vs. mafuta a nsomba
• Zopindulitsa zaumoyo
• Tithandizire thanzi la mtima
• Zitha kuchepetsa kukhumudwa
• Itha kupindulitsa thanzi la diso
• Zitha kuchepetsa kutupa
• Mlingo ndi momwe mungatengere
• Zotsatira zoyipa
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Mukamaganizira za ndere, mumapanga chithunzi cha kanema wobiriwira womwe nthawi zina umakhala m'madziwe ndi m'nyanja.

Koma mwina simukudziwa kuti zamoyo zam'madzi izi zimalimangidwanso m'malo osungira mafuta ake apadera, omwe ali ndi omega-3 fatty acids. Mafutawa amalumikizidwa ndi maubwino ambiri azaumoyo.

Ngakhale mafuta a nsomba amaperekanso omega-3s, mafuta a algae amatha kupereka njira yabwino yopangira mbewu ngati simukudya nsomba zam'madzi kapena simungalekerere mafuta a nsomba.

Algae palokha imaphatikizapo mitundu 40,000 yomwe imachokera kuzinthu zazing'ono zazing'ono zomwe zimadziwika kuti microalgae mpaka kelp ndi seaweed. Mitundu yonse imadalira mphamvu yochokera ku dzuwa kapena kuwala kwa UV (UV) ndi kaboni dayokisaidi ().

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa zamafuta a algae, kuphatikiza michere yake, maubwino ake, kuchuluka kwake, ndi zovuta zake.

Ndi zakudya ziti zomwe zili mu mafuta a algae?

Mitundu ina ya microalgae imakhala yolemera kwambiri pamitundu iwiri yayikulu ya omega-3 fatty acids - eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA). Mwakutero, mitundu iyi imalimidwira mafuta awo.

Kafukufuku wina adapeza kuti kuchuluka kwa omega-3s mu microalgae ndikofanana ndi nsomba zingapo ().

Komabe, ndikosavuta kuwonjezera kuchuluka kwa omega-3s mu algae poyendetsa kuwala kwawo kwa UV, oxygen, sodium, glucose, ndi kutentha ().

Mafuta awo amapangidwa, kutsukidwa, ndikugwiritsidwa ntchito m'njira zosiyanasiyana, kuphatikiza kulemera kwa nyama, nkhuku, ndi nsomba. Mukamadya mazira, nkhuku, kapena nsomba zaulimi zomwe zimalimbikitsidwa ndi omega-3s, zikuwoneka kuti mafutawa amachokera ku mafuta a algae (,).

Kuphatikiza apo, mafutawa amapezanso omega-3s mu chilinganizo cha makanda ndi zakudya zina, komanso mavitamini opangidwa ndi mbewu ndi omega-3 zowonjezera ().

Mulingo wa omega-3s mu mafuta a algae

Nayi chidziwitso cha zakudya zamafuta angapo odziwika bwino a mafuta a algae (3, 4, 5, 6, 7).

Monga mafuta owonjezera a nsomba, omwe amapangidwa ndi mafuta a algae amasiyana malinga ndi kuchuluka kwa mafuta a omega-3, komanso kukula kwawo. Chifukwa chake, ndibwino kufananiza zolemba mukamagula.

Muthanso kugula mafuta a algae ngati mafuta ophikira. Kukoma kwake kosalowerera ndale komanso malo okwera kwambiri a utsi zimapangitsa kukhala kosavuta kupalasa kapena kuwotcha kotentha.

Komabe, ngakhale ndi gwero labwino kwambiri la mafuta osapatsa thanzi, mafuta a algae ophikira alibe ma omega-3 aliwonse chifukwa mafutawa samakhala otentha.

Mafuta ochokera ku algae ndi olemera mu omega-3 mafuta EPA ndi DHA, ngakhale kuchuluka kwake kumasiyanasiyana pakati pama brand. Simangogwiritsidwa ntchito ngati chowonjezera pazakudya komanso kupezetsa chakudya cha makanda ndi chakudya cha ziweto.

Kodi omega-3s ndi chiyani?

Omega-3 fatty acids ndi banja la mafuta a polyunsaturated omwe amapezeka mu zomera ndi nsomba. Amapereka mafuta ofunikira omwe thupi lanu silingathe kupanga lokha, chifukwa chake muyenera kupeza kuchokera pazakudya zanu.

Pali mitundu ingapo, koma kafukufuku ambiri amayang'ana pa EPA, DHA, ndi alpha-linolenic acid (ALA) (8).

ALA imadziwika kuti kholo lamafuta acid chifukwa thupi lanu limatha kupanga EPA ndi DHA kuchokera pagululi. Komabe, njirayi siyothandiza kwenikweni, chifukwa chake ndibwino kuti mupeze zonse zitatu kuchokera pazakudya zanu (,,).

Omega-3s ndiofunikira pakupanga ndi magwiridwe antchito am'mimbamo yama cell mthupi lanu lonse. Maso anu ndi ubongo zili ndi milingo yambiri ya DHA (8).

Amapangitsanso mankhwala omwe amatchedwa ma signature mamolekyulu, omwe amathandizira kuwongolera kutupa ndikuthandizira ziwalo zosiyanasiyana za thupi lanu, kuphatikiza mtima wanu ndi chitetezo chamthupi (8, 12).

Magwero abwino kwambiri

ALA imapezeka makamaka muzakudya zamafuta zamafuta. Zakudya zabwino kwambiri zimaphatikizapo mbewu za fulakesi ndi mafuta awo, mbewu za chia, walnuts, ndi canola ndi mafuta a soya (12).

Onse EPA ndi DHA amapezeka mu nsomba ndi zakudya zam'madzi. Hering'i, nsomba, anchovies, sardines, ndi nsomba zina zonenepa ndizomwe zimadya mafuta kwambiri (12).

Seaweed ndi algae zimaperekanso EPA ndi DHA. Chifukwa nsomba sizingathe kupanga EPA ndi DHA, amazipeza mwa kudya tizilombo ting'onoting'ono. Chifukwa chake, ndere ndiye gwero la mafuta a omega-3 mu nsomba (1,, 14).

Omega-3s ndiofunikira m'njira zosiyanasiyana mthupi lanu. Mutha kupeza ALA kuchokera ku zakudya zambiri zamasamba, pomwe EPA ndi DHA zimapezeka mu nsomba ndi m'madzi monga udzu wam'madzi ndi algae.

Mafuta a algae vs. mafuta a nsomba

Algae amadziwika kuti ndiye gwero lalikulu la mafuta a omega-3, ndipo nsomba zonse - kaya zakutchire kapena zowetedwa - zimalandira omega-3 wawo pakudya algae (,).

Pakafukufuku wina, mafuta amtundu wa algae adapezeka kuti ali ndi thanzi lofanana ndi nsomba yophika ndipo amagwira ntchito mofanana ndi mafuta am'madzi mthupi lanu ().

Kuphatikiza apo, kafukufuku wamasabata awiri mwa anthu 31 adawonetsa kuti kutenga 600 mg ya DHA kuchokera ku mafuta a algae patsiku kumakweza milingo yamagazi yofanana ndikutenga kuchuluka kofanana kwa DHA m'mafuta amafuta - ngakhale pagulu lamasamba lokhala ndi milingo yotsika ya DHA kuyamba kwa phunziroli (16).

Monga momwe mafuta amchere amapangira nsomba zimadalira zakudya zawo komanso malo ogulitsira mafuta, mafuta omwe ali mu algae amasinthasintha kutengera mtundu, kukula, kusiyanasiyana kwa nyengo, komanso zochitika zachilengedwe ().

Ngakhale zili choncho, asayansi amatha kusankha ndikukula mitundu ina yomwe ili yayikulu mu omega-3s. Pamene ndere zimakula msanga kwambiri ndipo sizimathandizira kuti nsomba zisamalidwe mopitirira muyeso, zitha kukhala zodalirika kuposa zowonjezera mafuta a nsomba ().

Kuphatikiza apo, chifukwa imakulitsidwa m'malo oyang'aniridwa ndikuyeretsedwa, mafuta a algae alibe poizoni yemwe amatha kupezeka m'mafuta a nsomba ndi nsomba ().

Zikuwonekeranso kuti sizikhala pachiwopsezo chochepa chakusokonekera kwam'mimba ndipo - chifukwa chakusavutikira kwake - imalumikizidwa ndi madandaulo ochepa ().

Mafuta a algae ndi ofanana ndi mafuta a nsomba, ndipo kafukufuku watsimikizira kuti ali ndi zomwezo mthupi lanu. Kuphatikiza apo, mafuta a algae amapangidwa ndi chomera, atha kusungidwa bwino, ndipo mwina zimabweretsa madandaulo ochepa.

Zopindulitsa zaumoyo

Kafukufuku akuwonetsa kuti anthu omwe ali ndi mafuta ambiri a omega-3 amakhala pachiwopsezo chochepa chazinthu zina zathanzi.

Ulalo uwu umawoneka wamphamvu kwambiri mwa anthu omwe amadya nsomba osati omwe amamwa zowonjezera. Komabe, umboni ukusonyeza kuti zowonjezera zingathandize.

Kafukufuku wambiri amafufuza mafuta amafuta m'malo mwa mafuta a algae. Komabe, kafukufuku wogwiritsa ntchito womalizirayu akuwonetsa kuwonjezeka kwakukulu kwa milingo ya DHA yamagazi, ngakhale mwa omwe amadya zamasamba kapena omwe samadya nsomba - chifukwa chake ndizotheka (,).

Tithandizire thanzi la mtima

Omega-3 zowonjezera zimatha kuchepetsa kuthamanga kwa magazi ndikusintha magwiridwe antchito am'magazi, zomwe zimachepetsa chiopsezo chanu chodwala matenda amtima kapena stroke ().

Omega-3s nawonso awonetsedwa kuti amachepetsa milingo ya triglyceride.

Kafukufuku yemwe adagwiritsa ntchito mafuta a algae olemera a DHA awonetsa kuti kumwa 1,000-1,200 mg patsiku kumachepetsa milingo ya triglyceride ndi 25% komanso kuchuluka kwama cholesterol mokwanira (16, 21).

Kuphatikiza apo, kuwunikiridwa kwaposachedwa kwamayeso 13 azachipatala mwa anthu opitilira 127,000 adazindikira kuti kumwa omega-3 zowonjezera kuchokera kuzinthu zosiyanasiyana zam'madzi zachepetsa chiopsezo cha mtima ndi matenda onse amtima, komanso kufa chifukwa cha izi ().

Zitha kuchepetsa kukhumudwa

Anthu omwe amapezeka kuti ali ndi nkhawa nthawi zambiri amakhala ndi EPA ndi DHA m'magazi awo ().

Mofananamo, kuwunika kwamaphunziro kuphatikiza anthu opitilira 150,000 kunapeza kuti omwe amadya nsomba zochulukirapo amakhala ndi chiopsezo chochepa chakukhumudwa. Chiwopsezo chochepa chimatha kukhala chifukwa chodya kwambiri omega-3s (,).

Anthu omwe ali ndi nkhawa omwe amalandira EPA ndi DHA zowonjezera nthawi zambiri amazindikira kusintha kwa zizindikilo zawo. Chosangalatsa ndichakuti, kusanthula maphunziro 35 mwa anthu 6,665 adazindikira kuti EPA ndiyothandiza kwambiri kuposa DHA pochiza vutoli ().

Itha kupindulitsa thanzi la diso

Ngati mukumva maso owuma kapena kutopa kwa diso, kumwa omega-3 chowonjezera kungachepetse matenda anu pochepetsa kuchepa kwamadzi ().

M'maphunziro a anthu omwe amakumana ndi kukwiya m'maso chifukwa chovala anzawo kapena kugwira ntchito pakompyuta kwa maola opitilira 3 patsiku, kutenga 600-1,200 mg ya EPA yophatikizana ndi DHA zidachepetsa zizindikiritso m'magulu onse awiriwa,,).

Omega-3s amathanso kukhala ndi maubwino ena amaso, monga kumenyera kuchepa kwa makanda okalamba (AMD), vuto lomwe lingayambitse masomphenya - ngakhale kafukufuku akuphatikizidwa.

Kafukufuku omwe adachitika pakati pa achikulire pafupifupi 115,000 adazindikira kuti kudya kwambiri kwa EPA ndi DHA kumatha kuletsa kapena kuchedwetsa pakati - koma osati patsogolo - AMD ().

Zitha kuchepetsa kutupa

Omega-3s imatha kulepheretsa mankhwala omwe amayambitsa kutupa. Chifukwa chake, atha kuthana ndi zovuta zina zotupa.

Kafukufuku wa zinyama akuwonetsa kuti omega-3 zowonjezera zowonjezera zitha kuthandizira kuthana ndi matenda monga nyamakazi, colitis, ndi mphumu ().

Pakafukufuku wamasabata 12 mwa amayi 60 omwe ali ndi nyamakazi (RA), kutenga 5,000 mg wa omega-3s m'mafuta a nsomba tsiku lililonse kumachepetsa kuopsa kwa zizindikilo. Amayiwo analinso ndi malipoti ochepa opweteka komanso olumikizana bwino, poyerekeza ndi omwe amatenga placebo ().

Komabe, kafukufuku wa anthu ndiwosakanikirana. Chifukwa chake, maphunziro ena amafunikira (,).

Mafuta a algae othandizira amatha kuthandizira mtima, ubongo, ndi maso, komanso kulimbana ndi kutupa. Kafukufuku akuwonetsa kuti nsomba ndi mafuta a algae zimawonjezera kuchuluka kwa omega-3 mthupi lanu.

Mlingo ndi momwe mungatengere

Mabungwe azaumoyo amalangiza kuti mumalandira 250-1,000 mg tsiku lililonse kuphatikiza EPA ndi DHA (12,).

Ngati simudya nsomba kawiri pa sabata, mutha kukhala otsika mumafuta awa. Chifukwa chake, chowonjezera chimathandizira.

Kumbukirani kuti mafuta a algae amawonjezera mafuta osiyanasiyana. Yesetsani kusankha imodzi yomwe imapereka osachepera 250 mg ya EPA ndi DHA yophatikizika pakatumikira. Amapezeka m'masitolo apadera komanso pa intaneti.

Ngati muli ndi triglycerides kapena kuthamanga kwa magazi, lingalirani kufunsa omwe amakupatsani zaumoyo ngati mukuyenera kumwa mulingo wapamwamba.

Ngakhale mutha kuzitenga nthawi iliyonse masana, opanga ambiri amalimbikitsa kuwonjezera chakudya - makamaka chomwe chimakhala ndi mafuta, chifukwa macronutrient iyi imathandizira kuyamwa.

Kumbukirani kuti mafuta osakwaniritsidwa amafuta amtundu wa algae amatha kusungunuka pakapita nthawi ndikupita mwamphamvu. Onetsetsani kuti mwasunga ma gel kapena makapisozi pamalo ozizira, owuma, mufiriji zowonjezera zowonjezera zamadzimadzi, ndikutaya zilizonse zonunkhira bwino.

Muyenera kusankha mafuta owonjezera a algae osachepera 250 mg ya EPA ndi DHA pokha pokha ngati dokotala atakulimbikitsani. Ndibwino kuti muzitenge ndi chakudya ndikuzisunga mogwirizana ndi malangizo a wopanga.

Zotsatira zoyipa

Zowonjezera za Omega-3 nthawi zambiri zimawoneka ngati zotetezeka. Amakhala ndi zovuta zochepa pokhapokha mutamwa kwambiri.

Palibe malire apamwamba, koma European Food Safety Authority imati kutenga pafupifupi 5,000-mg kuphatikiza kwa EPA ndi DHA tsiku lililonse kumawoneka ngati kotetezeka (8).

Ngakhale mafuta amisodzi atha kubweretsa nsombazo pambuyo pake, kutentha pa chifuwa, kumenyedwa m'mimba, kugaya m'mimba, komanso nseru, zochepa zoyipa izi zanenedwa ndi mafuta a algae ().

Omega-3 supplements amathanso kulumikizana ndi mankhwala ena, motero nthawi zonse zimakhala bwino kuyankhula ndi omwe amakuthandizani azaumoyo musanafike.

Makamaka, omega-3s imatha kukhala ndi zotsatira zopopera magazi ndipo imatha kukhudza mankhwala a anticoagulant ngati warfarin, zomwe zimakulitsa chiopsezo chodzitaya magazi (8).

Mafuta a algae ndi otetezeka kwa anthu ambiri ndipo ali ndi zochepa zomwe zanenedwa zakusokonekera kwa mafuta kuposa nsomba. Nthawi zonse zimakhala bwino kufunsa wothandizira zaumoyo wanu za kuchuluka kwa mankhwala ndi momwe mungachitire ndi mankhwala anu.

Mfundo yofunika

Mafuta a algae ndi gwero lazomera la EPA ndi DHA, mafuta awiri omega-3 omwe ndi ofunikira pa thanzi lanu.

Zimapindulitsanso mafuta a nsomba koma ndi chisankho chabwino ngati simukudya nsomba, kutsatira zakudya zopangidwa ndi chomera, kapena kulekerera kukoma kapena zotsatira za mafuta a nsomba.

Kutenga mafuta a algae kumachepetsa chiopsezo cha matenda amtima, kulimbana ndi kutupa, komanso kuthandizira thanzi laubongo ndi maso.