"Oh, nnni aduan a srade wom, ɛbɛma cholesterol akɔ soro!" "Aduan a srade wom a yebedi no nyɛ papa mma nipadua!"... Yɛte saa nneɛma yi bere nyinaa, ɛnte saa? Nokwarem no, yɛn mu pii suro asɛmfua ‘ngo’. Nea enti a ɛte saa ne sɛ nyansahufo ahu sɛ srade betumi de nyarewa ahorow bi te sɛ komayare, kɛseyɛ mmoroso, ne kokoram ahorow bi aba. Ɛno nti na mprempren nnuan ahorow nyinaa a wɔakyerɛw so sɛ "srade nnim" ahyɛ sotɔɔ ahorow mu ma. Nanso so ɛfa ngo a wobegyae koraa ho ankasa? Dabi, asɛm no ankasa fa ngo bɔne a wɔbɛtwe wɔn ho afi ho na wɔadi ngo pa, dodow a ɛfata, ne aduan a ɛkari pɛ ho .
Eyi nyɛ asɛmmisa a ɛfa papa anaa bɔne ho, ɛyɛ asɛmmisa a ɛfa kari pɛ ho!
Sɛ yɛbɛka no tiawa a, ɛsɛ sɛ yɛka srade ahorow abien a ɛho hia ma yɛn nipadua ho asɛm pɔtee: Omega-3 srade ne Omega-6 srade .
Fa no sɛ nnipa baanu yi te sɛ mmofra a wɔwɔ adesuakuw bi mu. Omega-3 yɛ abofra pa a ɔyɛ adwumaden na ɔboa adesuakuw no. Omega-6 yɛ ahuhude kakra. Ɛwom sɛ ɔyɛ ɔkwasea de, nanso adesuakuw no da so ara hia saa abofra no. Nanso ɔhaw no ne sɛ mmofra a wɔyɛ atirimɔdenfo ahyɛ adesuakuw no ma mmom sen mmofra pa. Afei kari pɛ wɔ adesuakuw no mu no yera na ɔhaw ahorow sɔre. Saa na ɛte.
Nyansahufo ahu sɛ aduan a omega-3 pii wom betumi asiw tebea horow te sɛ komayare, asikreyare, ne kɛseyɛ mmoroso ano , na ɛtew ɛyaw a efi nkwaa mu yaw te sɛ ntini mu yare mu ba no so.
Ɔkwan foforo so no, komayare abu so wɔ nnipa a wodi aduan a omega-3 nnim nanso omega-6 pii wom (a ɛno ne aduan a wɔyɛ wɔ Atɔe Fam aman pii mu) no mu.
"Eyi nkyerɛ sɛ omega-6 nye mma yɛn. Ɔhaw no ne sɛ dodow abien a yɛredi no nsusuwii no ayɛ nea enni mu koraa."
Sɛ yɛde yɛn tebea toto aman afoforo a ɛwɔ wiase no ho a, ɛte dɛn?
Momma yɛnhwɛ wiase nyinaa. Sɛ wɔkyekyem pɛpɛɛpɛ a, omega-6 ne omega-3 dodow a ɛwɔ Japanfo, Europafo, ne Mediterraneafo nnuan mu no bɛyɛ 2:1 . Ɛno kyerɛ sɛ, sɛ wodi omega-6 abien biara a, woredi omega-3 biako. Eyi yɛ nsusuwii a ɛma apɔwmuden yiye.
Nanso wɔ ɔman te sɛ Amerika mu no, saa nsusuwii yi dɔɔso te sɛ 20:1 ! Ɛno kyerɛ sɛ omega-6 afã aduonu ma omega-3 fã biako biara! Eyi yɛ tebea a ɛnyɛ papa koraa. Eyi nti na nyarewa a entumi nkɔ nnipa mu te sɛ komayare, kɛseyɛ mmoroso, ne asikreyare abu so wɔ saa aman no mu no.
Sɛnea abenfo kyerɛ no, saa dodow a ɛboro 4:1 yi pira akwahosan.
Afei ma yensusuw yɛn ho. Sɛ yɛfa yɛn amammerɛ aduan a, yenya Omega-3 pii fi nneɛma te sɛ mpataa, nhaban momono a wɔde aburow di, ne sambol mu. Nanso ɛnnɛ, yɛn aduan a yedi no reyɛ Atɔe Famfo de nkakrankakra. ‘Nnuan a wɔayɛ’, nnuan a wɔde di ntɛmntɛm, nnuan a wɔayam wɔ afifide mu ngo a ɛnyɛ papa muAbɛyɛ yɛn asetra fã. Omega-6 pii wom. Enti, yɛrehu amane wɔ saa kari a ɛnkari pɛ a asiane wom yi ho a yennim.
Okay, enti wobɛyɛ dɛn ayɛ saa ratio yi?
Eyi nyɛ den sɛnea ebia wubesusuw no. Ɛyɛ ade a ɛyɛ mmerɛw yiye sɛ wobɛyɛ. Di nnuan a omega-6 wom kakraa bi na di nnuan a omega-3 wom pii. Momma yenhu eyi pefee wɔ pon bi so.
| Nneɛma a ɛsɛ sɛ wodi pii (omega-3 pii wom) . | Nneɛma a ɛsɛ sɛ wɔtew so anaasɛ ɛsɛ sɛ wogyae (omega-6 pii wom) . |
|---|---|
| Mpataa a srade wom: Salmon, mackerel, herring, sardines, ne mpataa ahorow te sɛ sardines ne herring wɔ yɛn man yi mu. | Nnuan a wɔde nhabannuru ngo te sɛ atoko ngo, owia-nsoromma ngo, ne soyabean ngo a wɔayam no mu dɔ. |
| Nhaban a ɛyɛ ahabammono tuntum: Nnuadewa biara a nhaban wom te sɛ spinach, gotukola, bok choy, bok choy. (Titiriw sɛ mallum, sambola) . | Nnuan a wɔayɛ: soseji, nam a wɔayam, noodles a wɔakyekyere, bisket, keeki. |
| Nnuadewa bi: flax aba, chia aba, walnuts. | Margarine ne salad dressings ahorow bi a wobetumi anya wɔ gua so. |
| Sɛ wopɛ sɛ wonoa aduan a: Fa canola ngo anaa ngodua ngo di dwuma. | Nam (titiriw nam kɔkɔɔ) ne aburow a wɔde wɔn ho to so dodo (eyinom ho hia, nanso ɛyɛ nea ɛfata). |
So wontumi mfa nnuru a wɔde ka aduan ho nyɛ eyi?
"Sɛ w'ani nnye mpataa a wubedi ho a, so ɛnyɛ papa sɛ wobɛnom mpataa mu ngo a wɔde ka ho?" ebia woresusuw ho. Yiw, ɛno yɛ ɔkwan biako a wubetumi afa so. Nnansa yi nhwehwɛmu ahorow ada no adi sɛ wobetumi anom mpataa mu ngo a wɔde ka ho dwoodwoo wɔ dodow a ɛkɔ gram 8 da biara mu.
Nanso, biribi a ɛho hia wɔ hɔ a ɛsɛ sɛ yɛn nyinaa kae wɔ ha.
Ɛyɛ papa na ahobammɔ wom bere nyinaa sɛ wubenya saa aduannuru yi afi abɔde mu nnuan mu sen sɛ wubenya nnuan a wɔde ka aduan ho.
Sɛ nhwɛso no, omega-3 gram 2.3 kosi 3.6 wɔ salmon ounces 4 (a ne kɛse bɛyɛ sɛ apataa a ne kɛse yɛ mfinimfini) mu. Nnuruyɛfo ka sɛ sɛ obi nya omega-3 bɛyɛ gram 2 da biara a, ebetumi ama woanya ahobammɔ a yɛaka ho asɛm wɔ atifi hɔ no. Enti, ɛsɛ sɛ wobɔ mmɔden sɛ wubenya saa nneɛma yi afi abɔde mu nnuan mu bere biara a ɛbɛyɛ yiye. Sɛ biribi nti wuntumi nyɛ saa a, wubetumi akɔ wo duruyɛfo (oduruyɛfo) nkyɛn na woadan akɔ aduannuru a ɛfata so.
Mfaso titiriw afoforo a ɛwɔ Omega-3 so
Omega-3 srade a ɛwɔ nipadua no mu ho hia ma yɛn ntini a ɛwɔ mfinimfini no .
Wɔ nhwehwɛmu bi mu no, wohui sɛ mmofra a ɛnanom a wodii aduan a omega-3 pii wom bere a wɔyem no woo wɔn no ntini mu ntini nyin yiye. Eyi kyerɛ sɛnea omega-3 ho hia ma abofra a ɔhyɛ yafunu mu no amemene ne ne ntini ahorow nyin yiye. Ɛno nti na nnuruyɛfo kamfo kyerɛ sɛ anyɛ yiye koraa no, mmea a wɔyem, nni mpataa a srade wom mprɛnsa dapɛn biara . Sɛ woanyinsɛn a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa afa eyi ho.
Bio nso, mprempren wɔreyɛ nhwehwɛmu de ahu sɛ ebia omega-3 betumi asiw nkae a ɛyera esiane mfe a obi adi nti ne ntini mu nyarewa te sɛ Alzheimer yare ano anaa .
Nkrasɛm a Wɔde Kɔ Fie
- Nsuro biribiara a ɛka sɛ 'ngo'. Nea ɛho hia ne sɛ wobɛma srade ahorow abien no kari pɛ : omega-3 ne omega-6.
- Fa nnuan a omega-3 pii wom (mpataa a srade wom, nhaban momono, flax aba) ka w’aduan ho.
- Tew nnuan a omega-6 wom (nnuan a wɔayɛ, nnuan a wɔayam wɔ ngo a ne bo nyɛ den mu) so sɛnea wubetumi.
- Abɔde mu nnuan ne nea eye sen biara bere nyinaa sen aduannuru a wɔde ma.
- Sɛ woyɛ ɛna a onyinsɛn a , hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa afa omega-3 a wobɛnom ama wo ne wo ba no akwahosan ho.
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