Ebia wo duruyɛfo aka akyerɛ wo sɛ anyɛ yiye koraa no, di mpataa a srade wom (te sɛ salmon, mackerel, sardines) mprenu dapɛn biara, ɛnte saa? Nanso eye sɛ woremfa ngo nhyew wɔn. Ade titiriw nti a yɛka saa ne sɛ , omega -3, srade bi a mfaso wɔ so kɛse ma yɛn koma, amemene, ne nneɛma afoforo pii pii wɔ mpataa ahorow yi mu. Yɛn nipadua no ankasa ntumi nyɛ omega-3 yi. Enti, ɛsɛ sɛ yenya fi aduan a yedi mu. Momma yɛnka omega-3 a nnipa pii reka ho asɛm nnɛ no ho asɛm kakra.
Yɛbɛyɛ dɛn anya Omega-3 yi?
Sɛ yɛbɛka no tiawa a, ɔkwan a eye sen biara a wobɛfa so anya omega-3 ne aduan, titiriw afi nnuan yi mu:
- Mpataa a srade wom: Mpataa te sɛ sardines, herring, mackerel, mackerel, tuna, ne nea ɛkeka ho.
- Flaxseeds a wɔde yɛ nneɛma
- Nnuadewa: Titiriw walnuts
Nanso nokwasɛm ne sɛ, yɛn mu dodow no ara nnya omega-3 a ɛdɔɔso mfi saa nnuan yi mu. Sɛ ɛba saa a, ɛsɛ sɛ ade a edi kan a ɛsɛ sɛ woyɛ ne sɛ wobɛyɛ wo su sɛ wubedi saa nnuan yi pii. Efisɛ ɛnyɛ sɛ saa nnuan yi ma wonya omega-3 nko, na mmom ɛma yenya aduannuru pii a yɛn nipadua hia te sɛ protein, vitamin , ne minerals .
So omega-3 ahorow bi wɔ hɔ?
Yiw, omega-3 ahorow atitiriw abiɛsa na ɛwɔ hɔ. Momma yɛnhwɛ nea wɔyɛ, baabi a wofi, ne nea wɔyɛ ma nipadua no.
| Omega-3 a ɛyɛ ɔkwan a wɔfa so yɛ adwuma | Akwan titiriw a wobɛfa so anya | Ɔsom a wɔde ma nipadua no |
|---|---|---|
| EPA (Eicosapentaenoic acid) a wɔde yɛ aduru a ɛma obi nya ahoɔden. | Mpataa, mpataa mu ngo, nkesua bi ne nnuan a wɔahyɛ no den, omega-3 a wɔnom a oduruyɛfo akyerɛw ama no anaasɛ wɔamfa anom | Ɛboa ma ɔfe a ɛwɔ nipadua no mu no so tew. |
| DHA (Docosahexaenoic acid) a ɛwɔ nipadua no mu. | Mpataa, mpataa mu ngo, atɛkyɛ a wɔde ka ho, omega-3 a wɔnom a oduruyɛfo akyerɛw ama no anaasɛ wɔamfa anom | Ɛho hia ma amemene no dwumadi ne nkwa a ɛfata. |
| ALA (Alfa-linolenic acid) . | Nnuan a efi afifide mu te sɛ walnuts, flaxseeds, chia aba, canola ngo, ne soya ngo. | Ɛwom sɛ wɔdan eyi EPA ne DHA wɔ nipadua no mu de, nanso kakraa bi pɛ na wɔdannan no. |
Nsonsonoe a ɛda nnuru a wɔde ka aduan ho a wotɔ fi nnurutɔnbea ne aduru a oduruyɛfo akyerɛw ama wo ntam
Eyi ne asɛmmisa a nnipa pii wɔ. So saa abien yi yɛ ade koro? Dabi, nsonsonoe kɛse da abien no ntam.
Kɔtɔ Omega-3 fi nnurutɔnbea a wunhia oduruyɛfo (Omega-3 a wɔmfa nnuru nkyerɛw) .
Yɛfrɛ eyinom " nnuru a wɔde ka ho ." Ɛnyɛ nnuru a wɔde yɛ nnuru . Mpɛn pii no, omega-3 dodow a ɛwɔ mu no sua. Nhwehwɛmu ahorow ada no adi sɛ wɔankyerɛ sɛ nnuru a ɛtete saa a wɔnom no kakraa bi da biara da no so nni mfaso kɛse wɔ nyarewa a wosiw ano anaasɛ wɔsa mu.
Nea ɛho hia ne sɛ wɔanhyɛ nnuru a wɔde ka aduan ho te sɛ eyinom ho mmara katee te sɛ nnuru. Eyi kyerɛ sɛ nsɛmnsɛm betumi aba sɛ ebia omega-3 dodow a wɔakyerɛw wɔ krataa no so no wɔ toa no mu ankasa anaa. Ebia nneɛma afoforo a wɔmpɛ mpo wɔ mu.
Omega-3 a wɔkyerɛw ma obi
Eyinom nyɛ nnuru a wɔde ka aduan ho kɛkɛ, na mmom ɛyɛ nnuru . Omega-3 dodow a ɛdɔɔso yiye na ɛwɔ mu. Na nnuruyɛfo a wɔhwɛ nnuru so no sɔ wɔn hwɛ denneennen sɛ ebia ɛyɛ papa na ahobammɔ wom anaa.
Oduruyɛfo bɛkamfo eyinom akyerɛ wɔ nsɛm titiriw nkutoo mu. Ɛne sɛ, sɛ srade bi a wɔfrɛ no triglycerides dɔɔso yiye wɔ wo mogya mu (bɛboro 500 mg/dL). Triglycerides yɛ srade bi a ɛwɔ yɛn mogya mu, te sɛ srade a ɛwɔ yɛn mogya mu. Triglyceride dodow a ɛkɔ soro no ma asiane a ɛwɔ hɔ sɛ wobenya nyarewa te sɛ komayare , akisikuru , ne dwensɔtwaa mu yare no yɛ kɛse .
Saa nnuru yi betumi atew triglycerides so na ebetumi ama srade pa (HDL) nso akɔ soro. Nanso, ahorow bi nso betumi ama srade bɔne (LDL) akɔ soro. Enti, wo duruyɛfo nkutoo na obetumi asi gyinae sɛ ebia aduru yi fata wo anaa.
*Epanova, Lovaza, Omtryg, Vascepa* yɛ omega-3 nnuru ahorow pii a nnuruyɛfo kamfo kyerɛ ho nhwɛso.
Momma yensua nsunsuanso bɔne nso ho ade.
Te sɛ biribiara no, eyi betumi anya nsunsuanso bɔne bi. Egyina ɔkwan a wobɛfa so.
Nnuru ahorow a wɔde ka aduan ho a wɔnom a oduruyɛfo nkyerɛw krataa (Wɔnnkyerɛw nnuru) .
Eyinom mu nsunsuanso bɔne a ɛtaa ba ne:
- Nsu a ɛyɛ huam te sɛ mpataa anaasɛ apataa dɛ a ɛwɔ anom
- Yafunu mu yare, akisikuru
Nnuru a wɔkyerɛw ma obi
Nneɛma bɔne a efi eyinom mu ba no gu ahorow gyina nnuru ko a wɔde di dwuma no so.
- Epanova: akisikuru, akisikuru, yafunu mu yaw
- Lovaza, Omtryg: akisikuru, ano mu dɛ bɔne, yafunu a ɛyɛ yaw
- Vascepa: Nkwaa mu yaw
Nea ɛho hia yiye: Omega-3s, titiriw sɛ wɔde di dwuma kɛse a, ebetumi aka mogya a ɛtwetwe no. Sɛ worenom nnuru a ɛma mogya yɛ mmerɛw (sɛ nhwɛso no, Warfarin) anaa NSAID ahorow bi (sɛ nhwɛso no, Aspirin, Ibuprofen) a, akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa ansa na woafi omega-3s ase.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛwom sɛ Omega-3 ho hia ma yɛn nipadua de, nanso ɛnyɛ yɛn nipadua mu. Enti, ɛsɛ sɛ wonya fi aduan mu.
- Ɔkwan a eye sen biara na ahobammɔ wom a wobɛfa so anya omega-3 ne sɛ wubedi abɔde mu nnuan te sɛ mpataa a srade wom ne flaxseed.
- Nyansahu mu adanse kakraa bi na ɛwɔ hɔ a ɛkyerɛ sɛ omega-3 nnuru (aduan a wɔde ka aduan ho) a wɔtɔ fi nnurutɔnbea ahorow a oduruyɛfo nkyerɛw krataa no betumi asa nyarewa.
- Wɔde Omega-3 nnuru a oduruyɛfo akyerɛw ama wɔn no sa nnipa a triglycerides dɔɔso yiye wɔ mogya mu.
- Bere nyinaa kɔ wo duruyɛfo nkyɛn ansa na woafi omega-3 aduru biara ase, titiriw sɛ woanyinsɛn, worenom nufu, anaa worenom nnuru afoforo (titiriw nnuru a ɛma mogya yɛ mmerɛw) a. Mfa wɔn mma w’ankasa wo ho kɛkɛ.
Omega-3, mpataa mu ngo, triglycerides, srade, komayare
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