He aha te DHA?

Ko te DHA he waikawa docosahexaenoic, nō roto i ngā waikawa ngako maha-kore-kōtahi omega-3 (Pikitia 1). He aha i huaina ai ko te waikawa ngako maha-kore-kōtahi OMEGA-3? Tuatahi, e ono ngā here takirua kore-kōtahi o tōna mekameka waikawa ngako; tuarua, ko te OMEGA te reta Kariki 24 me te reta whakamutunga. Nā te mea kei te tuatoru o ngā ngota waro mai i te pito methyl te here takirua kore-kōtahi whakamutunga o te mekameka waikawa ngako, ka kiia ko te OMEGA-3, ka waiho hei waikawa ngako maha-kore-kōtahi OMEGA-3.

Dte tohatoha me te tikanga o te DHA

Neke atu i te haurua o te taumaha o te take roro he ngako, he nui ngā waikawa ngako polyunsaturated OMEGA-3, ā, e 90% o ngā waikawa ngako polyunsaturated OMEGA-3 me te 10-20% o ngā ngako roro katoa e nohoia ana e te DHA. He iti noa te wāhanga o te EPA (waikawa eicosapentaenoic) me te ALA (waikawa alpha-linolenic). Ko te DHA te wāhanga matua o ngā hanganga ngako membrane, pērā i ngā neuronal synapses, te endoplasmic reticulum, me te mitochondria. Hei tāpiri, ka whai wāhi te DHA ki te whakawhiti tohu e whakahaerehia ana e te membrane pūtau, te whakaaturanga ira, te whakatikatika oxidative neural, ā, ka whakarite i te whanaketanga me te mahi a te roro. Nō reira, he mahi nui tāna ki te whanaketanga o te roro, te tuku io, te mahara, te hinengaro, me ētahi atu (Weiser et al., 2016 Nutrients).

He nui ngā waikawa ngako polyunsaturated i roto i ngā pūtau photoreceptor i te wāhanga photosensitive o te retina, ā, neke atu i te 50% o ngā waikawa ngako polyunsaturated te DHA (Yeboah et al., 2021 Journal of Lipid Research; Calder, 2016 Annals of Nutrition & Metabolism). Ko te DHA te wāhanga matua o ngā waikawa ngako polyunsaturated matua i roto i ngā pūtau photoreceptor, e whai wāhi ana ki te hanganga o ēnei pūtau, tae atu ki te takawaenga i te whakawhiti tohu tirohanga me te whakarei ake i te oranga o te pūtau hei whakautu ki te ahotea waikura (Swinkels and Baes 2023 Pharmacology & Therapeutics).

DHA me te Hauora Tangata

Te Tūranga o te DHA i roto i te Whanaketanga Roro, te Hinengaro, te Mahara, me te Kare ā-Whāngai

He nui te pānga o te DHA ki te whanaketanga o te roro o mua(Ngā Ngako o Goustard-Langelie 1999), e pā ana ki te kaha hinengaro, tae atu ki te arotahi, te whakatau kaupapa, tae atu ki ngā kare ā-roto me ngā whanonga o te tangata. Nō reira, ko te pupuri i ngā taumata tiketike o te DHA ehara i te mea nui anake mō te whanaketanga o te roro i te wā e hapu ana me te taiohi, engari he mea nui anō hoki mō te hinengaro me te whanonga o ngā pakeke. Ko te haurua o te DHA i roto i te roro o te pēpi i ahu mai i te kohikohinga o te DHA a te whaea i te wā e hapu ana, ko te kai DHA a te pēpi i ia rā e 5 ngā wā i tērā o te pakeke.(Bourre, J. Nutr. Hauora Pakeketanga 2006; McNamara et al., Prostaglandins Leukot. Essent. Ngako. Waikawa 2006)Nō reira, he mea nui kia whiwhi i te DHA e ranea ana i te wā e hapu ana, me te wā pēpi anō hoki. E taunakihia ana kia tāpirihia e ngā whaea te 200 mg o te DHA ia rā i te wā e hapu ana, e whāngai ana hoki i te u.(Koletzko et al., J. Perinat. Med.2008; Mana Haumaru Kai o Ūropi, EFSA J. 2010)Kua whakaatuhia e ngā rangahau maha ko te tāpiringa DHA i te wā e hapu ana ka whakanui ake i te taumaha me te roa o te whānautanga(Makrides et al, Cochrane Database Syst Rev.2006), me te whakarei ake i ngā pūkenga hinengaro i te wā o te tamarikitanga(Helland et al., Pediatrics 2003).

Mā te tāpiritanga o te DHA i te wā e whāngai ana i te pēpi ka whakarei ake i te reo o ngā nekehanga (Meldrum et al., Br. J. Nutr. 2012), ka whakarei ake i te whanaketanga hinengaro o te pēpi, ā, ka whakapiki ake i te IQ (Drover et al., Early Hum. Dev.2011).; Cohen Am. J. Prev. Med. 2005). E whakaatu ana ngā tamariki e tāpirihia ana ki te DHA i te pai ake o te ako reo me ngā pūkenga tuhi.(Da lton et a l., Prostaglandins Leukot. Essent. Ngako. Waikawa 2009).

Ahakoa kāore i te tino mārama ngā pānga o te tāpiringa DHA i te wā pakeke, kua whakaatuhia e ngā rangahau i waenga i ngā taiohi o te kāreti ka taea e te tāpiringa DHA mō ngā wiki e whā te whakapai ake i te ako me te mahara (Karr et al., Exp. Clin. Psychopharmacol. 2012). I roto i ngā taupori he ngoikore te mahara, he mokemoke rānei, ka taea e te tāpiringa DHA te whakapai ake i te mahara ā-wā (Yurko-Mauro et al., PLoS ONE 2015; Jaremka et al., Psychosom. Med. 2014)

Mā te tāpiri DHA ki ngā kaumātua ka āwhina i te whakanui ake i ngā pūkenga hinengaro me te mahara. Ko te mea hina, kei te mata o waho o te cortex o te roro, e tautoko ana i ngā mahi hinengaro me ngā whanonga maha i roto i te roro, tae atu ki te whakaputa i ngā kare ā-roto me te hinengaro. Heoi, ka heke te rahinga o te mea hina i te pakeketanga, ā, ka piki ake hoki te ahotea waikura me te mumura i roto i ngā pūnaha io me te pūnaha ārai mate i te pakeketanga. E whakaatu ana ngā rangahau mā te tāpiri DHA ka taea te whakanui ake, te pupuri rānei i te rahinga o te mea hina me te whakarei ake i te mahara me ngā pūkenga hinengaro (Weiser et al., 2016 Nutrients).

I te pakeketanga, ka heke te mahara, ka arahi pea ki te mate wareware. Ka arahi pea ētahi atu mate roro ki te mate a Alzheimer, he momo mate wareware i roto i te hunga kaumātua. He maha ngā rangahau e kī ana ko te tāpiringa o ia rā o te neke atu i te 200 mirikaramu o te DHA ka taea te whakapai ake i te whanaketanga hinengaro, te mate wareware rānei. I tēnei wā, kāore he taunakitanga mārama mō te whakamahinga o te DHA hei rongoā i te mate a Alzheimer, engari e kī ana ngā hua whakamātautau he pānga pai te tāpiringa DHA ki te aukati i te mate a Alzheimer (Weiser et al., 2016 Nutrients).

DHA me te Hauora Kanohi

Kua kitea i roto i ngā rangahau kiore ko te korenga o te DHA retinal, ahakoa nā te hanga, nā te kawe rānei, he hononga tata ki te ngoikore o te tirohanga. Ko ngā tūroro e pāngia ana e te mate kanohi e te koroheketanga, te mate retinopathy e pā ana ki te mate huka, me te mate kiriuhi retinal he iti ake ngā taumata DHA i roto i ō rātou toto. Heoi, kāore anō kia mārama mēnā he take, he hua rānei tēnei. Kāore anō kia puta he whakatau mārama i roto i ngā rangahau haumanu, kiore rānei e tāpiri ana i te DHA, i ētahi atu waikawa ngako polyunsaturated mekameka roa rānei (Swinkels and Baes 2023 Pharmacology & Therapeutics). Heoi anō, nā te mea he nui ngā waikawa ngako polyunsaturated mekameka roa o te retina, ko te DHA te wāhanga matua, he mea nui te DHA mō te hauora noa o ngā kanohi o te tangata (Swinkels and Baes 2023 Pharmacology & Therapeutics; Li et al., Food Science & Nutrition).

DHA me te Hauora o te Ngākau

He kino te kohikohinga o ngā waikawa ngako kukū ki te hauora o te ngākau, engari he pai ngā waikawa ngako kore kukū. Ahakoa he pūrongo kei te whakatairanga te DHA i te hauora o te ngākau, he maha ngā rangahau e whakaatu ana kāore i te mārama ngā pānga o te DHA ki te hauora o te ngākau. Ina whakaritea, he mahi nui tā te EPA (Sherrat et al., Cardiovasc Res 2024). Heoi anō, e taunaki ana te American Heart Association kia tāpirihia te 1 karamu o te EPA+DHA i ia rā ki ngā tūroro mate ngākau (Siscovick et al., 2017, Circulation).