Menene DHA?

DHA shine docosahexaenoic acid, wanda ke cikin omega-3 polyunsaturated fatty acids (Hoto na 1). Me yasa ake kiransa OMEGA-3 polyunsaturated fatty acid? Na farko, sarkar fatty acid dinsa tana da bond biyu guda 6 marasa cikawa; na biyu, OMEGA shine harafi na 24 kuma na ƙarshe na Girka. Tunda bond biyu na ƙarshe mara cikawa a cikin sarkar fatty acid yana kan atom na carbon na uku daga ƙarshen methyl, ana kiransa OMEGA-3, wanda hakan ya sa ya zama OMEGA-3 polyunsaturated fatty acid.

Drarrabawa da tsarin DHA

Fiye da rabin nauyin tushen kwakwalwa yana da sinadarin lipid, mai wadataccen sinadarin OMEGA-3 polyunsaturated fatty acids, inda DHA ke ɗauke da kashi 90% na OMEGA-3 polyunsaturated fatty acids da kuma kashi 10-20% na jimillar lipids na kwakwalwa. EPA (eicosapentaenoic acid) da ALA (alpha-linolenic acid) sun ƙunshi ƙaramin ɓangare ne kawai. DHA ita ce babban ɓangaren tsarin lipid membrane daban-daban, kamar neuronal synapses, endoplasmic reticulum, da mitochondria. Bugu da ƙari, DHA tana da hannu a cikin watsa siginar da membrane ta hanyar membrane, bayyanar kwayoyin halitta, gyaran oxidative na jijiyoyi, ta haka tana daidaita ci gaban kwakwalwa da aiki. Saboda haka, tana taka muhimmiyar rawa a ci gaban kwakwalwa, watsa jijiyoyi, ƙwaƙwalwa, fahimta, da sauransu. (Weiser et al., 2016 Nutrients).

Kwayoyin photoreceptor da ke cikin sashin daukar hoto na retina suna da wadataccen sinadarin polyunsaturated fatty acids, inda DHA ke da sama da kashi 50% na polyunsaturated fatty acids (Yeboah et al., 2021 Journal of Lipid Research; Calder, 2016 Annals of Nutrition & Metabolism). DHA ita ce babban sinadarin manyan fatty acids marasa cikawa a cikin ƙwayoyin photoreceptor, suna shiga cikin gina waɗannan ƙwayoyin, da kuma daidaita tasirin siginar gani da haɓaka rayuwar ƙwayoyin halitta don mayar da martani ga damuwa ta oxidative (Swinkels and Baes 2023 Pharmacology & Therapeutics).

DHA da Lafiyar Dan Adam

Matsayin DHA a Ci gaban Kwakwalwa, Fahimta, Ƙwaƙwalwa, da Motsin Halayya

Ci gaban gaban kwakwalwa yana da tasiri sosai ta hanyar samar da DHA(Goustard-Langelie 1999 Lipids), yana shafar ikon fahimta, gami da mai da hankali, yanke shawara, da kuma motsin zuciyar ɗan adam da ɗabi'unsa. Saboda haka, kiyaye yawan DHA ba wai kawai yana da mahimmanci ga ci gaban kwakwalwa ba a lokacin daukar ciki da samartaka, har ma yana da mahimmanci ga fahimta da ɗabi'a ga manya. Rabin DHA a cikin kwakwalwar jariri yana fitowa ne daga tarin DHA na uwa yayin daukar ciki, yayin da shan DHA na jariri a kowace rana ya ninka na babba sau 5.(Bourre, J. Nutr. Tsufa a Lafiya 2006; McNamara et al., Prostaglandins Leukot. Mahimmanci. Kiba. Acid 2006)Saboda haka yana da matuƙar muhimmanci a sami isasshen DHA a lokacin daukar ciki da jariri. Ana ba da shawarar iyaye mata su ƙara 200 mg na DHA a kowace rana yayin daukar ciki da shayarwa.(Koletzko et al., J. Perinat. Med.2008; Hukumar Tsaron Abinci ta Turai, EFSA J. 2010)Nazarce-nazarce daban-daban sun nuna cewa ƙarin DHA a lokacin daukar ciki yana ƙara nauyin haihuwa da tsawonta.(Makrides et al, Cochrane Database Syst Rev.2006), yayin da kuma inganta ƙwarewar fahimta a lokacin ƙuruciya(Helland et al., Pediatrics 2003).

Ƙara DHA yayin shayarwa yana ƙara wa harshe na gestural (Meldrum et al., Br. J. Nutr. 2012), yana ƙara haɓaka fahimtar jarirai, da kuma ƙara IQ (Drover et al., Early Hum. Dev. 2011; Cohen Am. J. Prev. Med. 2005). Yaran da aka ƙara musu DHA sun nuna ingantaccen ƙwarewar koyon harshe da haruffa(Da lton et al., Prostaglandins Leukot. Mahimmanci. Kiba. Acid 2009).

Duk da cewa tasirin ƙarin DHA a lokacin balaga ba shi da tabbas, bincike a tsakanin matasan da suka kai shekara huɗu a jami'a ya nuna cewa ƙarin DHA na tsawon makonni huɗu na iya haɓaka koyo da ƙwaƙwalwa (Karr et al., Exp. Clin. Psychopharmacol. 2012). A cikin al'umma masu ƙarancin ƙwaƙwalwa ko kaɗaici, ƙarin DHA na iya inganta ƙwaƙwalwar episodic (Yurko-Mauro et al., PLoS ONE 2015; Jaremka et al., Psychosom. Med. 2014)

Ƙara DHA ga tsofaffi yana taimakawa wajen ƙara ƙarfin fahimta da ƙwaƙwalwa. Toka mai laushi, wanda ke kan saman kwakwalwa, yana tallafawa ayyuka daban-daban na fahimta da ɗabi'a a cikin kwakwalwa, da kuma samar da motsin rai da sani. Duk da haka, ƙarar toka tana raguwa da tsufa, kuma damuwa da kumburi a cikin tsarin jijiyoyi da garkuwar jiki suma suna ƙaruwa da tsufa. Bincike ya nuna cewa ƙara DHA na iya ƙara ko kiyaye ƙarar toka da haɓaka ƙwarewar ƙwaƙwalwa da fahimi (Weiser et al., 2016 Nutrients).

Yayin da shekaru ke ƙaruwa, ƙwaƙwalwar ajiya ke raguwa, wanda zai iya haifar da cutar hauka. Wasu cututtukan kwakwalwa kuma na iya haifar da cutar Alzheimer, wani nau'in hauka a cikin tsofaffi. Nazarce-nazarce da dama sun nuna cewa ƙarin DHA sama da milligrams 200 a kowace rana na iya inganta ci gaban hankali ko hauka. A halin yanzu, babu wata hujja bayyananna game da amfani da DHA wajen magance cutar Alzheimer, amma sakamakon gwaji ya nuna cewa ƙarin DHA yana da wani tasiri mai kyau wajen hana cutar Alzheimer (Weiser et al., 2016 Nutrients).

DHA da Lafiyar Ido

Bincike a kan beraye ya gano cewa ƙarancin DHA na retinal, ko saboda dalilai na haɗaka ko jigilar kaya, yana da alaƙa da matsalar gani. Marasa lafiya da ke fama da lalacewar macular da ke da alaƙa da shekaru, retinopathy da ke da alaƙa da ciwon suga, da dystrophies na launin retinal pigment dystrophies suna da ƙarancin matakan DHA a cikin jininsu. Duk da haka, har yanzu ba a san ko wannan dalili ne ko sakamako ba. Nazarin asibiti ko na linzamin kwamfuta da ke ƙara DHA ko wasu fatty acids masu dogon sarka ba su kai ga ƙarshe ba tukuna (Swinkels da Baes 2023 Pharmacology & Therapeutics). Duk da haka, saboda retina tana da wadataccen kitse mai polyunsaturated mai dogon sarka, tare da DHA shine babban sashi, DHA yana da mahimmanci ga lafiyar ido ta yau da kullun na mutane (Swinkels da Baes 2023 Pharmacology & Therapeutics; Li et al., Food Science & Nutrition).

DHA da Lafiyar Zuciya da Jijiyoyin Jiki

Tarin kitse mai cike da kitse yana da illa ga lafiyar zuciya, yayin da kitse mara kitse yana da amfani. Duk da cewa akwai rahotannin da ke nuna cewa DHA yana inganta lafiyar zuciya, bincike da yawa sun kuma nuna cewa tasirin DHA akan lafiyar zuciya ba a fayyace shi ba. A takaice, EPA tana taka muhimmiyar rawa (Sherrat et al., Cardiovasc Res 2024). Duk da haka, Ƙungiyar Zuciya ta Amurka ta ba da shawarar cewa masu fama da cututtukan zuciya su ƙara gram 1 na EPA+DHA kowace rana (Siscovick et al., 2017, Circulation).