Ebia woahu "Fish Oil" nnuru ho dawurubɔ wɔ TV so, atesɛm nkrataa mu, anaa sohyial media so, ɛnte saa? Wɔka nneɛma pii te sɛ eye ma koma no, ɛboa ma amemene no yɛ adwuma, na ɛma aniwa hu ade yiye. Enti dɛn ne nokware a ɛwɔ saa asɛm yi mu? So eye sɛnea obiara ka no? So ehia ankasa sɛ yegye? Ɛnnɛ, momma yɛnka mpataa ngo yi, kyerɛ sɛ, mpataa ngo, ho asɛm wɔ ɔkwan a ɛnyɛ den na emu da hɔ so.
Nea edi kan no, ma yɛnhwɛ, dɛn ne mpataa ngo?
Sɛ yɛbɛka no tiawa a, mpataa ngo yɛ ngo a woyi fi mpataa a srade wom te sɛ salmon, tuna, herring, ne mackerel ntini mu . Wɔnam apataa no a wɔnoa no yiye, mia so, na wɔtetew ngo no ne nsu a efi mu ba no mu so na ɛyɛ.
Mpataa ngo yi ho asɛm fi ase bɛyɛ mfe 50 a atwam ni. Nyansahufo kuw bi a wɔwɔ Denmark hui sɛ Inuitfo binom a wɔte Arctic mantam mu no nni komayare a ɛba fam koraa. Bere a wɔhwehwɛɛ nea enti a wɔyɛɛ eyi no, wohui sɛ ade titiriw nti a wɔyɛɛ saa ne sɛ na mpataa a srade wom na edidi wɔn. Efisɛ omega-3 srade , aduannuru a ɛho hia paa ma yɛn nipadua no pii wɔ mpataa yi mu.
Nhwehwɛmu ada no adi sɛ omega-3 so wɔ mfaso kɛse ma yɛn koma ne yɛn mogya ntini. Enti mpataa mu ngo yɛ omega-3 a ɛsom bo yi fibea biako.
Momma yentutu fam nkɔ akyiri kakra: Dɛn ne Omega-3?
Omega-3 yɛ srade a ɛnyɛ pii a ɛwɔ nnuan bi mu. Eyinom ho hia ma yɛn nipadua. Nanso, yɛn nipadua ntumi nyɛ wɔn ankasa. Enti, ɛsɛ sɛ yenya fi nnuan a yedi mu.
Mfaso atitiriw a ɛwɔ Omega-3 so no bi ne:
- Ɛboa ma srade bɔne a ɛwɔ mogya no mu no so tew.
- Ebetumi atew asiane a ɛwɔ hɔ sɛ obi benya nyarewa te sɛ komayare ne akisikuru so.
- Ɛho hia ma aniwa ne amemene no nyin yiye.
- Ahurututu ho hia ma nipadua no mu tumi a ɛko tia nyarewa ne endocrine nhyehyɛe no dwumadi.
Omega-3 ahorow atitiriw abiɛsa na ɛwɔ hɔ.
1. DHA (Docosahexaenoic acid): Eyinom dɔɔso wɔ mpataa ngo mu.
2. EPA (Eicosapentaenoic acid): Eyi nso dɔɔso wɔ mpataa ngo mu.
3. ALA (Alpha-linolenic acid): Wohu wɔ afifide mu nnuan te sɛ flaxseeds, chia aba, ne soyabeans mu, ALA betumi adan DHA ne EPA kakraa bi denam yɛn nipadua so.
Omega-3 dodow ahe na yehia da biara?
Omega-3 (sɛ ALA) dodow a wohia da biara no gu ahorow gyina mfe a obi adi ne ɔbarima anaa ɔbea so.
| Mfe a wɔadi | Ɔbarima (da biara) . | Ɔbea (da biara) . |
|---|---|---|
| Efi awo mu kosi asram 12 | gram 0.5 na ɛyɛ | |
| Mfeɛ 1-3 | gram 0.7 na ɛyɛ | |
| Mfeɛ 4-8 | gram 0.9 na ɛyɛ | |
| 9-13 mfeɛ | gram 1.2 na ɛyɛ | gram 1.0 na ɛyɛ |
| 14-50 mfeɛ | gram 1.6 na ɛyɛ | gram 1.1 na ɛyɛ |
| 51+ mfeɛ | gram 1.6 na ɛyɛ | gram 1.1 na ɛyɛ |
| Nsɛm titiriw: Ɛna a onyinsɛn hia gram 1.4 da biara na ɛna a ɔma nufu hia gram 1.3 da biara. | ||
Ade a ɛho hia sen biara ne sɛ ɛyɛ papa bere nyinaa sɛ wubenya saa omega-3 aduannuru yi afi abɔde mu nnuan mu sen sɛ wubenya aduan a wɔde ka ho, efisɛ nnuan mu aduannuru afoforo a mfaso wɔ so (te sɛ nea ɛko tia ɔyare mmoawa) ka eyinom ho.
Nnuan bɛn na omega-3 pii wom?
- Mpataa a srade wom: salmon, tuna, mackerel, herring, sardines
- Po mu nnuan: Krak, akutu, akraman
- Afifide fibea: Flaxseed ne flaxseed ngo, Chia aba, soyabeans ne soyabean ngo, canola ngo, black walnuts
So ɛsɛ sɛ wohaw wo ho wɔ mercury ho bere a woredi mpataa no?
Eyi yɛ ɔhaw ma nnipa pii. Mpataa akɛse bi tumi kura dade a emu yɛ duru a wɔfrɛ no mercury wɔ wɔn nipadua mu. Eyinom a yɛnom boro so no pira yɛn amemene ne yɛn ntini ahorow. Ɛsɛ sɛ ɛnanom a wɔyem ne mmofra nkumaa dwen eyi ho titiriw. Mpataa akɛse te sɛ shark ne swordfish wɔ mercury pii.
Nanso, wobu no sɛ asiane biara nni ho koraa sɛ wobedi mpataa te sɛ salmon, tuna, ne sardines bɛyɛ gram 340 (bɛyɛ ɔuns 12) dapɛn biara. Mpɛn pii no, woyi mercury yi fi hɔ bere a wɔyɛ mpataa mu ngo a wɔde ka ho no.
Dɛn ne akwahosan mu mfaso ankasa a ɛwɔ mpataa mu ngo aduru so?
Ɔfã a ɛho hia no ni. Bere a adanse a emu da hɔ wɔ hɔ a ɛkyerɛ sɛ mpataa a wubedi sɛ aduan ye ma wo koma no, nea afi nhwehwɛmu a wɔyɛe wɔ mpataa mu ngo a wɔde ma ho no bɔ abira kakra . Nhwehwɛmu ahorow bi kyerɛ sɛ ɛboa, bere a afoforo nso ka sɛ ɛnyɛ mmoa kɛse.
Ma yɛnhwɛ nea nhwehwɛmu no ka wɔ nsɛm atitiriw bi ho.
- Koma mu yare ne komayare: Adanse wɔ hɔ a ɛkyerɛ sɛ mpataa mu ngo brɛ triglycerides, srade bi a ɛwɔ mogya mu no ase. Ebia wɔbɛboa nso ma asiane a ɛwɔ hɔ sɛ nnipa a wɔwɔ komayare dedaw benya komayare anaa akisikuru no so atew. Saa mfaso horow yi sõ ma nnipa a wɔwɔ komayare sen nnipa a wɔwɔ apɔwmuden.
- Mogya mmoroso: Nhwehwɛmu ahorow bi ada no adi sɛ mpataa mu ngo dodow a ɛboro gram 3 da biara betumi ama mogya mmoroso so atew kakra. Nanso, dodow a ɛdɔɔso saa a wɔnom no betumi ama asiane a ɛwɔ hɔ sɛ mogya bɛtɔ no ayɛ kɛse. Enti, w’ankasa mfa nnuru a ɛdɔɔso saa nni dwuma da gye sɛ wo duruyɛfo hwɛ wo so yiye .
- Amemene no dwumadi: Adanse biara nni hɔ a emu da hɔ a ɛkyerɛ sɛ mpataa mu ngo siw Alzheimer yare ano anaasɛ ɛma obi kae ade yiye. Nhwehwɛmu ahorow bi kyerɛ mfaso ketewaa bi, nanso nhwehwɛmu pii ho hia na ama wɔatumi asi eyi so dua.
- Ntini mu Yare: Adanse kakraa bi na ɛwɔ hɔ a ɛkyerɛ sɛ ɛtew sɛnkyerɛnne ahorow a ɛwɔ nnipa a wɔwɔ ntini mu yare no nyinaa so. Nanso, nsɛm bi kyerɛ sɛ ebia ɛbɛboa ma wɔatew nnuru a wɔde kum ɛyaw (te sɛ NSAID) a ehia na wɔde asiw ɛyaw ne anɔpa a ɛyɛ den so no so.
- Aniwa akwahosan:Adanse a adi afra nso wɔ hɔ a ɛkyerɛ sɛ ebia omega-3 boa ma wosiw aniwa a ɛyɛ mmerɛw (AMD) a ɛba bere a obi adi no ano anaa. Ebia wɔbɛboa nso ama aniwa a ɛyɛ mmerɛw ho sɛnkyerɛnne ahorow no afi hɔ, nanso eyi nso nyɛ nea wobetumi agye atom.
- Adwenemhaw: Nhwehwɛmu ahorow bi ada no adi sɛ nnipa a wodi mpataa pii no, asiane a ɛwɔ hɔ sɛ wobenya adwenemhaw no sua kakra. Nanso, adanse a ɛdɔɔso nni hɔ a ɛkyerɛ sɛ mpataa mu ngo aduru betumi asa adwenemhaw kɛse.
Asiane ne nsunsuanso bɔne a ɛwɔ mpataa mu ngo a wɔnom mu
Ɛho hia sɛ wo ne wo duruyɛfo kasa ansa na woanom nnuru biara a wɔde ka aduan ho. Mpataa ngo mpo mfata obiara.
- Asiane a ɛwɔ mogya a ɛbɛtɔ mu: Sɛ obi nom mpataa mu ngo pii (bɛboro gram 3-5 da biara) a, ebetumi atew mogya a ɛbɛtɔ so na ama mogya a ɛbɛtɔ no ayɛ kɛse. Sɛ worenom nnuru a ɛma mogya yɛ mmerɛw te sɛ aspirin, warfarin, anaa clopidogrel a, akyinnye biara nni ho sɛ ɛsɛ sɛ wokɔ wo duruyɛfo nkyɛn ansa na woanom mpataa mu ngo.
- Koma a ɛbɔ mu nsakrae: Nnansa yi nhwehwɛmu akɛse abien ada no adi sɛ sɛ obi nom nnuru a ɛdɔɔso yiye (te sɛ gram 4 da biara) bere tenten a, ebetumi ama asiane a ɛwɔ hɔ sɛ nnipa a wɔwɔ komayare ahorow bi benya koma a ɛnyɛ ne kwan so no ayɛ kɛse kakra.
- Nneɛma a ɛma obi ho yɛ no hyew: Ɛnyɛ nea ɛda adi pefee sɛ ebia mpataa mu ngo yɛ nea asiane biara nni ho ma nnipa a wɔn ho yɛ wɔn hyew wɔ ɛpo mu nnuan ho. Sɛ wowɔ allergy a ɛte saa a, nnom a wunni aduruyɛfo afotu.
- Nneɛma nketenkete a efi mu ba:
- Mpataa dɛ anaa hua a ɛwɔ anom.
- Koma a ɛyɛ yaw.
- Yafunu a ɛyɛ yaw, akisikuru.
- Ayamtuo.
- Tipaeɛ.
Cod Liver Oil a wɔde ma no wɔ vitamin A ne vitamin D pii, de ka omega-3s ho. Hwɛ yiye wɔ vitamin A pii ho, efisɛ ebetumi ayɛ awuduru.
Nkrasɛm a Wɔde Kɔ Fie
- Omega-3 yɛ aduannuru a ɛho hia ma yɛn nipadua. Ɔkwan a eye sen biara na ahobammɔ wom a wobɛfa so anya ne sɛ anyɛ yiye koraa no wubedi mpataa a srade wom mprenu dapɛn biara.
- Ebia mpataa mu ngo a wɔde ma no so bɛba mfaso ama nnipa binom, titiriw wɔn a wɔwɔ komayare, nanso nea efi nhwehwɛmu a wɔyɛe wɔ akwahosan mu mfaso horow ho no adi afra.
- Ansa na wode nnuru biara a wɔde ka aduan ho bedi dwuma no, .Hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa, titiriw sɛ worenom nnuru a wɔde sa tebea afoforo (titiriw nnuru a ɛma mogya yɛ mmerɛw) anaasɛ wonyinsɛn a.
- Mfa mpataa mu ngo ntra dodow a wɔkamfo kyerɛ no a wunnyaa aduruyɛfo afotu. Mma nsusuw sɛ "sɛ wofa pii a ɛnyɛ hwee."
- Sɛ woretɔ mpataa mu ngo a wɔde ka ho a, tɔ fi adwumakuw bi a wogye di na agye din hɔ.
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