Menene DHA?

DHA shine docosahexaenoic acid, wanda ke cikin omega-3 polyunsaturated fatty acids (Hoto 1). Me yasa ake kiran shi OMEGA-3 polyunsaturated fatty acid? Na farko, sarkar fatty acid ɗin sa tana da ƙuƙumi guda 6 mara kyau. na biyu, OMEGA ita ce harafin Girka ta 24 kuma ta ƙarshe. Tun da na ƙarshe unsaturated biyu bond a cikin fatty acid sarkar yana a kan na uku carbon zarra daga methyl karshen, shi ake kira OMEGA-3, yin shi OMEGA-3 polyunsaturated fatty acid.

Drarrabawa da tsarin DHA

Fiye da rabin nauyin karan kwakwalwa yana da lipid, mai arziki a cikin OMEGA-3 polyunsaturated fatty acids, tare da DHA ya mamaye kashi 90% na OMEGA-3 polyunsaturated fatty acids da 10-20% na jimlar lipids na kwakwalwa. EPA (eicosapentaenoic acid) da ALA (alpha-linolenic acid) sun ƙunshi ƙaramin sashi. DHA shine babban bangaren tsarin lipid na membrane daban-daban, kamar su synapses neuronal, endoplasmic reticulum, da mitochondria. Bugu da ƙari, DHA yana shiga cikin watsa siginar siginar tantanin halitta, bayyanar kwayoyin halitta, gyaran jijiyar oxidative, ta haka yana daidaita ci gaban kwakwalwa da aiki. Saboda haka, yana taka muhimmiyar rawa wajen bunkasa kwakwalwa, watsawar jijiyoyi, ƙwaƙwalwar ajiya, fahimta, da dai sauransu (Weiser et al., 2016 Nutrients).

Kwayoyin photoreceptor a cikin sashin daukar hoto na retina suna da wadata a cikin polyunsaturated fatty acids, tare da DHA lissafin sama da 50% na polyunsaturated fatty acids (Yeboah et al., 2021 Journal of Lipid Research; Calder, 2016 Annals of Nutrition & Metabolism). DHA shine babban sashi na manyan acid fatty acid a cikin sel na photoreceptor, suna shiga cikin ginin waɗannan sel, haka kuma a cikin tsaka-tsakin watsa siginar gani da haɓaka rayuwar tantanin halitta don mayar da martani ga damuwa na oxidative (Swinkels da Baes 2023 Pharmacology & Therapeutics).

DHA da Lafiyar Dan Adam

Matsayin DHA a Ci gaban Brain, Cognition, Memory, and Havioral Emotion

Ci gaban gaban lobe na kwakwalwa yana tasiri sosai ta hanyar samar da DHA(Goustard-Langelie 1999 Lipids), rinjayar iyawar fahimta, ciki har da mayar da hankali, yanke shawara, da kuma tunanin mutum da hali. Saboda haka, kiyaye manyan matakan DHA ba kawai mahimmanci ga ci gaban kwakwalwa a lokacin daukar ciki da samartaka ba, har ma yana da mahimmanci ga fahimta da halayyar manya. Rabin DHA a cikin kwakwalwar jariri yana fitowa ne daga tarin DHA na uwa a lokacin daukar ciki, yayin da jarirai ke shan DHA a kullum ya ninka na manya sau 5.(Burre, J. Nutr. Zaman Lafiya 2006; McNamara et al., Prostaglandins Leukot. Mahimmanci. Kiba. Acid 2006). Don haka yana da mahimmanci a sami isasshen DHA a lokacin daukar ciki da jariri. Ana ba da shawarar cewa iyaye mata su kara da 200 MG na DHA kowace rana yayin daukar ciki da shayarwa(Koletzko et al., J. Perinat. Med.2008; Hukumar Kula da Abinci ta Turai, EFSA J. 2010). Bincike daban-daban sun nuna cewa karin DHA a lokacin daukar ciki yana kara nauyin haihuwa da tsayi(Makrides et al, Cochrane Database Syst Rev.2006), yayin da kuma haɓaka iyawar fahimta a cikin ƙuruciya(Helland et al., Pediatrics 2003).

Haɓakawa tare da DHA yayin shayarwa yana haɓaka harshe gestural (Meldrum et al., Br. J. Nutr. 2012), yana haɓaka haɓakar ilimin jarirai, kuma yana haɓaka IQ (Drover et al.,Early Hum. Dev.2011); Cohen Am. J. Prev. Med. 2005). Yara da aka ƙara da DHA suna nuna ingantattun ƙwarewar koyon harshe da iya rubutu(Da lton et al., Prostaglandins Leukot. Mahimmanci. Kiba. Acid 2009).

Kodayake sakamakon ƙara DHA a lokacin balaga ba shi da tabbas, binciken da aka yi a tsakanin matasa masu shekaru koleji sun nuna cewa ƙara DHA na tsawon makonni hudu zai iya inganta ilmantarwa da ƙwaƙwalwa (Karr et al., Exp. Clin. Psychopharmacol. 2012). A cikin al'ummomin da ke da ƙananan ƙwaƙwalwar ajiya ko kadaici, ƙarin DHA na iya inganta ƙwaƙwalwar ƙwaƙwalwa (Yurko-Mauro et al., PLoS DAYA 2015; Jaremka et al., Psychosom. Med. 2014)

Haɓaka DHA a cikin tsofaffi yana taimakawa haɓaka fahimi da ƙwarewar ƙwaƙwalwa. Halin launin toka, wanda yake a saman farfajiyar kwakwalwar kwakwalwa, yana goyan bayan fahimi da ayyuka daban-daban a cikin kwakwalwa, da kuma haɓakar motsin rai da sani. Duk da haka, ƙarar ƙwayar launin toka yana raguwa tare da shekaru, kuma damuwa na oxidative da kumburi a cikin juyayi da tsarin rigakafi kuma yana ƙaruwa da shekaru. Bincike ya nuna cewa ƙara DHA na iya ƙarawa ko kula da ƙarar ƙwayar launin toka da haɓaka ƙwaƙwalwar ajiya da iyawar fahimta (Weiser et al., 2016 Nutrients).

Yayin da shekaru ke ci gaba, ƙwaƙwalwa yana raguwa, wanda zai iya haifar da lalata. Sauran cututtukan kwakwalwa kuma na iya haifar da cutar Alzheimer, wani nau'i na lalata a cikin tsofaffi. Yawancin karatu sun nuna cewa kari na yau da kullun na sama da miligiram 200 na DHA na iya inganta haɓakar hankali ko haɓakawa. A halin yanzu, babu wata bayyananniyar shaida don amfani da DHA wajen magance cutar Alzheimer, amma sakamakon gwaji ya nuna cewa ƙarin DHA yana da tasiri mai kyau wajen hana cutar Alzheimer (Weiser et al., 2016 Nutrients).

DHA da Lafiyar Ido

Bincike a cikin mice ya gano cewa rashi na DHA na retinal, ko saboda haɗuwa ko dalilai na sufuri, yana da alaƙa da nakasar gani. Marasa lafiya da shekaru masu alaƙa da macular degeneration, ciwon sukari mai alaƙa da ciwon sukari, da dystrophy pigment na retinal suna da ƙananan matakan DHA a cikin jininsu. Sai dai har yanzu ba a san ko wannan dalili ne ko kuma sakamako ba. Nazarin asibiti ko linzamin kwamfuta da ke ƙara DHA ko wasu dogon sarkar polyunsaturated fatty acids har yanzu ba su kai ga kammalawa ba (Swinkels and Baes 2023 Pharmacology & Therapeutics). Duk da haka, saboda retina yana da wadata a cikin dogon sarkar polyunsaturated fatty acids, tare da DHA shine babban sashi, DHA yana da mahimmanci ga lafiyar ido na yau da kullun na mutane (Swinkels and Baes 2023 Pharmacology & Therapeutics; Li et al., Kimiyyar Abinci & Gina Jiki. ).

DHA da Lafiyar Zuciya

Tarin kitse mai cike da kitse yana da illa ga lafiyar zuciya, yayin da fatty acid ɗin da ba shi da tushe yana da fa'ida. Ko da yake akwai rahotannin da ke cewa DHA na inganta lafiyar zuciya da jijiyoyin jini, bincike da dama kuma sun nuna cewa illar DHA kan lafiyar zuciya ba a bayyana ba. A cikin sharuddan dangi, EPA tana taka muhimmiyar rawa (Sherrat et al., Cardiovasc Res 2024). Duk da haka, Ƙungiyar Zuciya ta Amurka ta ba da shawarar cewa marasa lafiya na cututtukan zuciya su kara da gram 1 na EPA + DHA kullum (Siscovick et al., 2017, Circulation).