Yɛn mu pii suro kakra bere a yɛte asɛmfua "ngo" no, ɛnte saa? Titiriw sɛ yesusuw srade a ɛwɔ mogya mu ho a, yɛbɔ mmɔden sɛ yɛbɛtew nnuan a srade wom a yedi no so sɛnea yebetumi biara. Nanso so wunim sɛ ɛnyɛ ngo ahorow nyinaa na epira nipadua no? Nokwarem no, "ngo pa" nso wɔ hɔ a ɛho hia ma yɛn nipadua, titiriw ma koma akwahosan. Nnuan a ngo pa wom sen biara no mu biako ne "mpataa a srade wom."
Dɛn nti na apataa a srade wom yi ye ma koma saa?
Sɛ yɛbɛka no tiawa a, ade titiriw nti a ɛte saa ne sɛ aduannuru bi a wɔfrɛ no Omega-3 fatty acids pii wɔ mpataa ahorow yi mu . Eyinom ne "srade pa" a yɛadi kan aka ho asɛm no. Nea ɛnte sɛ srade a ɛnyɛ papa a ɛwɔ nam mu no, saa Omega-3 ahorow yi som bo kɛse ma yɛn nipadua.
Enti ɔkwan bɛn so na omega-3 ahorow yi boa yɛn nipadua?
- Ɛtew Triglycerides so: Triglycerides yɛ srade bi a epira wɔ yɛn mogya mu. Eyinom a ɛkɔ soro no yɛ ade titiriw a ɛde komayare ba. Omega-3 betumi atew saa triglyceride dodow yi so kɛse.
- Ɛtew srade a ɛwɔ mogya ntini mu so: Srade a ɛwɔ yɛn mogya ntini no afasu so, na ɛyɛ "plaques," betumi de komayare aba. Omega-3s boa ma sɛnea saa nsensanee yi ba no brɛoo.
- Ɛtew ɔfe a ɛwɔ nipadua no mu so: Omega-3 nso tumi di ɔfe a ɛyɛ anifere a ɛwɔ nipadua no mu a ɛde nyarewa ahorow ba no so.
Enti, ɛho hia paa sɛ obiara a ne koma ho hia no de mpataa a srade wom ka n’aduan ho.
Dɛn ne nyansahu mu adanse a ɛkyerɛ sɛ eyi yɛ?
Eyi nyɛ anansesɛm mu adanse ara kwa. Wɔayɛ nhwehwɛmu kɛse wɔ mfe pii mu de ahwehwɛ mfaso a ɛwɔ mpataa a srade wom so. Sɛ nhwɛso no, nhwehwɛmu bi a ɛho hia wɔ nhwehwɛmu dodow bi mu hui sɛ omega-3s a wonya fi mpataa mu ngo mu da biara da no betumi atew triglyceride dodow so 25% kosi 30%.
Saa adanse yi mu yɛ den araa ma ahyehyɛde ahorow a agye din wɔ wiase nyinaa te sɛ U.S. FDA (Food and Drug Administration) mpo apene omega-3 srade acid (titiriw EPA ne DHA ) so wɔ aban kwan so sɛ ɔkwan a wɔbɛfa so atew asiane a ɛwɔ hɔ sɛ obi benya komayare so. Wɔama nnuan a saa aduannuru yi wom nso kwan ma wɔaka sɛ "ebia ɛbɛboa ma komayare ho asiane no so atew."
Enti dɛn ne mpataa a srade wom yi a eye sɛ wodi?
Mpɛn pii no, eyinom yɛ nsuonwini mu mpataa. Wɔ Sri Lanka no, ɛnyɛ den sɛ yebehu mpataa yi bi. Wɔakyerɛw mpataa ahorow bi a wɔkamfo kyerɛ wɔ pon a ɛwɔ ase ha no so.
| Mpataa no su | Sɛnea yɛn ho hia wɔ Sri Lanka |
|---|---|
| Saamɔn | Omega-3 pii wom. Wobetumi atɔ wɔ aguadidan akɛse mu. Ne bo yɛ den kakra. |
| Tuna / Tuna a ɛyɛ den | Ɛnyɛ den sɛ wobenya sɛ mpataa a wɔayɛ no foforo anaasɛ wɔde ahyɛ toa mu, na ɛyɛ omega-3 fibea pa ara. |
| Sardines a wɔfrɛ no Sardines | Ne bo yɛ mmerɛw, abu so kɛse wɔ Sri Lanka. Omega-3 pii wom. Sardines a wɔde ahyɛ toa mu nso yɛ ade pa a wubetumi apaw. |
| Mackerel / Kumbalawa a ɛyɛ fɛ | Mpataa foforo a ahoɔden wom a wɔtaa hu wɔ Sri Lanka. |
| Trout a wɔfrɛ no Trout | Ɛyɛ papa te sɛ salmon. Ɛwom sɛ ɛntaa nsi wɔ Sri Lanka de, nanso ɛtɔ mmere bi a wobetumi anya bi. |
| Herring a wɔfrɛ no Herring | Ɛwom sɛ ahoɔden wom de, nanso ɛnyɛ mpataa a wɔtaa hu wɔ Sri Lanka. |
Ɔkwan a wofa so noa mpataa nso ho hia paa!
Ɛmfa ho mpataa biara a wubedi no, sɛ wonoa no ɔkwan a ɛnteɛ so a, wubetumi ahwere papayɛ no nyinaa. Sɛ wofra mu kɔ akyiri a, akwahosan mu mfaso a ɛwɔ mpataa so nyinaa yera.
"Ɔkwan a wofa so siesie saa nnuan yi mu biara nya wo mogya mu srade dodow so nkɛntɛnso kɛse. Ɛyɛ papa bere nyinaa sɛ wobɛtow saa nnuan yi, wobɛtow, anaasɛ wobɛto." - Keecha Harris, aduane ho nimdefoɔ.
Ma yɛnhwɛ akwan pa ne akwan bɔne a wɔfa so yɛ no.
| Akwan a Ɛma Apɔwmuden | Akwan a Ɛnyɛ Akwahosan |
|---|---|
| ✔️ Nsuo a ɛyɛ hyew | ❌ Nnuan a Wɔde Yɛ Nnuan a Ɛyɛ Den |
| ✔️ Grilling a wɔde yɛ aduan | ❌ Wɔde ngo pii gu kyɛnsee mu |
| ✔️ Paato a wɔtow | |
| ✔️ Wɔreyɛ curry |
Yɛn nyinaa ani gye tuna sandwich ho, nanso wobetumi ama ayɛ nea ahoɔden wom. Wubetumi de mayo a srade nnim kakra ne biribi a ahoɔden wom kɛse te sɛ awi paanoo ayɛ wɔn.
Mpataa dodow ahe na ɛsɛ sɛ wudi dapɛn biara?
Mprempren nyansahyɛ a efi aduan ho animdefo hɔ ne sɛ anyɛ yiye koraa no wubedi mpataa abien dapɛn biara . Mpɛn pii no, aduan biako a wɔde ma no bɛyɛ gram 85-100. Sɛ yɛbɛka no tiawa a, apataa asinasin a ne kɛse te sɛ wo nsateaa.
Nea ɛho hia sen biara ne sɛ wobɛpaw apataa bi a w’ani gye ho ankasa sɛ wubedi. Afei ɛbɛyɛ mmerɛw sɛ wode bɛyɛ wo su.
Amerika Koma Fekuw no kamfo kyerɛ sɛ anyɛ yiye koraa no, sɛ ɛbɛyɛ yiye a, sɛ ɛbɛyɛ yiye a, wubenya EPA ne DHA gram biako da biara, titiriw sɛ wowɔ komayare a . Nanso, sɛ wowɔ komayare a, ɛho hia sɛ wo ne wo duruyɛfo kasa fa eyi ho na wudi n’afotu akyi.
Sɛ w’ani nnye mpataa a wubedi ho a, dɛn na woyɛ?
Nnipa bi wɔ hɔ a wɔn ani nnye mpataa hua mpo ho. Mfaso biara nni so sɛ wobɛbɔ mmɔden sɛ wobɛhyɛ wɔn mpataa aduan. Nea eye ne sɛ, akwan foforo wɔ hɔ a wobɛfa so anya omega-3s.
- Walnuts a wɔde yɛ aduan
- Flaxseed a wɔde yɛ aduan
- Canola ngo a wɔde yɛ
- Nkesua a wɔde Omega-3 ahyɛ mu ma
Wubetumi abɔ mmɔden sɛ wode saa nneɛma yi bɛka w’aduan ho.
Nneɛma afoforo a ɛho hia a ɛsɛ sɛ wokae
- Susuw calories nso ho: Ɛwom sɛ srade a ahoɔden wom wɔ mpataa a "srade wom" mu de, nanso calories pii nso wɔ mu. Enti sɛ obi di pii a, ebetumi ama ne mu duru ayɛ kɛse. Nanso nokwasɛm ne sɛ, nnipa dodow no ara a wɔwɔ yɛn man yi mu nni mpataa dodow a wɔkamfo kyerɛ no mpo. Enti biribiara nni hɔ a ɛsɛ sɛ wohaw wo ho wɔ ho.
- Hwɛ yiye wɔ awuduru ho: Ɛpo mu nnuan ahorow bi, titiriw mpataa akɛse te sɛ tuna, betumi ayɛ dade a emu yɛ duru te sɛ mercury . Mpataa te sɛ salmon nso betumi ayɛ awuduru te sɛ polycyclic aromatic hydrocarbons (PCBs) . Asiane yi yɛ kɛse titiriw ma mmea a wɔyem, mmea a wɔrebɔ mmɔden sɛ wobenyinsɛn, ne mmofra nkumaa. Sɛ wokɔ saa akuw yi mu biako mu a, hwɛ hu sɛ wubebisa wo duruyɛfo no mpataa ahorow a asiane biara nni ho sɛ wubedi ne dodow a ɛsɛ sɛ wodi.
Nkrasɛm a Wɔde Kɔ Fie
- Omega-3 srade a ɛwɔ mpataa a srade wom mu (te sɛ sardines, tuna, ne salmon) so wɔ mfaso kɛse ma koma akwahosan.
- Bɔ mmɔden sɛ anyɛ yiye koraa no wubedi mpataa mprenu dapɛn biara (afã a ne kɛse te sɛ nsateaa wɔ aduan biara mu).
- Sɛ worenoa mpataa a, kwati sɛ wobɛhyew no mu dɔ. Mmom no, fa akwan a ahoɔden wom te sɛ steaming, grilling, anaa poaching/brining di dwuma.
- Sɛ wowɔ komayare anaasɛ woyɛ ɛna a onyinsɛn a, wo ne wo duruyɛfo nka w’aduan ho asɛm na nya afotu a ɛfata.
- Sɛ w’ani nnye mpataa a wubedi ho a, paw nnuan afoforo a omega-3 wom te sɛ walnuts ne flaxseeds.
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