Ebia wo duruyɛfo aka akyerɛ wo sɛ anyɛ yiye koraa no, di mpataa a srade wom (ɛnyɛ nea wɔayam) mprenu dapɛn biara. Sɛ nhwɛso no, mpataa te sɛ salmon, mackerel, herring, ne sardines. Ade titiriw nti a ɛte saa ne sɛ mpataa yi wɔ omega-3 srade a ɛdɔɔso. Eyinom yɛ srade a ahoɔden wom a eye ma wo koma, w’amemene, ne dwumadi afoforo pii wɔ wo nipadua mu.
Dɛn nti na Omega-3 ho hia yɛn saa?
Sɛ yɛbɛka no tiawa a, yɛn nipadua no ankasa ntumi nyɛ omega-3s. Enti, ɛsɛ sɛ yenya saa aduannuru yi fi nnuan a yedi mu. Abɔde mu akwan a eye sen biara a wobɛfa so anya omega-3 ne:
- Mpataa a srade wom: Mpataa te sɛ mackerel, herring, sardines, sardines, ne tuna.
- Flaxseeds a wɔde yɛ nneɛma
- Nnuadewa te sɛ walnuts
Nanso, bere a eye sɛ wubenya eyinom afi aduan mu no, nnipa pii nnya omega-3 a ɛdɔɔso mfi wɔn da biara da aduan mu. Sɛ ɛte saa wɔ wo fam a, ɛsɛ sɛ ade a edi kan a ɛsɛ sɛ woyɛ ne sɛ wode mpataa ne nnuan afoforo a omega-3 wom bɛka w’aduan ho. Efisɛ ɛnyɛ sɛ saa nnuan yi ma wonya omega-3 nko, na mmom ɛma yenya aduannuru afoforo pii a yɛn nipadua hia te sɛ protein, vitamin, ne minerals nso .
Momma yensua omega-3 ahorow atitiriw no ho ade.
Omega-3 srade ahorow atitiriw abiɛsa na ɛwɔ hɔ. Sɛ wobɛte wɔn ase tiawa a, hwɛ pon a ɛwɔ aseɛ ha no.
| Omega-3 a ɛyɛ ɔkwan a wɔfa so yɛ adwuma | Ɛwɔ hɔ titiriw | Nea ɛyɛ nipadua no |
|---|---|---|
| EPA (Eicosapentaenoic Acid) (Aduru a Wɔde Yɛ Aduru) . | Mpataa, nnuan te sɛ nkesua a wɔde omega-3 ahyɛ mu den, ne mpataa mu ngo aduru. | Ɛboa ma ɔfe a ɛwɔ nipadua no mu no so tew. |
| DHA (Docosahexaenoic Acid) a Wɔde Yɛ Adwuma . | Wɔ mpataa mu no, nnuan a wɔahyɛ no den, mpataa mu ngo aduru, ne nnuru a wɔde ka ho a wɔde atɛkyɛ ayɛ. | Ɛho hia ma amemene no dwumadi ne nkwa a ɛfata. |
| ALA (Alfa-linolenic Acid) a ɛwɔ nipadua no mu. | Wɔ walnuts, chia aba, flax aba, ne nhabannuru ngo te sɛ canola ne soyabean mu. | Nipadua no dan saa ALA yi ma ɛbɛyɛ nea ɛyɛ nnam kɛse EPA ne DHA, nanso ɛyɛ kakraa bi pɛ . |
So nnuru a wɔtɔn (Non-prescription) yɛ adwuma ankasa?
Ade a ɛho hia paa ni. Nhwehwɛmu pii a wɔayɛ de asiw yare bi ano anaasɛ wɔasa no ada no adi sɛ omega-3 a wɔmfa nnuru pii nka ho (a wubetumi atɔ a wontua nnuru) da biara da no mma akwahosan mu mfaso kɛse mma.
Akwahosan so mfaso a wɔada no adi pefee nkutoo ne omega-3 (omega-3 a ahoɔden wom a wɔkyerɛw ma obi) a oduruyɛfo bi kyerɛw ma no.
Enti, sɛ wotɔ omega-3 nnuru fi nnurutɔnbea hɔ kɛkɛ na wonom a, ebia ɛremma wo nea wohwɛ kwan sɛ ebefi mu aba no.
Enti nsonsonoe bɛn na ɛwɔ Omega-3 a oduruyɛfo kyerɛw ma ne Omega-3 a wɔkyerɛw ma no ntam?
Omega-3 nnuru a oduruyɛfo kyerɛw ma wo no , omega-3 dodow dɔɔso sen nea wubetumi atɔ wɔ aduruyɛdan mu no. Afei nso, mpanyimfo a wɔhwɛ nnuru so hwɛ wɔn so daa sɛ ebia ɛyɛ papa na ahobammɔ wom anaa.
Sɛ ɛba mogya mu srade ho a, nea ɛka ho ne srade pa (HDL), srade bɔne (LDL), ne triglycerides . Ɛda adi kɛse sɛ wo duruyɛfo bɛkyerɛw omega-3 ama wo sɛ wo triglyceride dodow dɔɔso yiye (boro 500 mg/dL).
Nhwehwɛmu ahorow bi kyerɛ sɛ nnuru yi betumi ama wo srade pa (HDL) dodow akɔ soro. Nanso, wobetumi ama wo srade bɔne (LDL) dodow nso akɔ soro. Esiane sɛ nneɛma pii wɔ hɔ a ɛsɛ sɛ wususuw ho nti, wo duruyɛfo nkutoo na obetumi asi gyinae sɛ ebia aduru yi fata wo anaa.
Triglyceride dodow a ɛkɔ soro no ma asiane a ɛwɔ hɔ sɛ obi benya komayare ne ɔyare a ɛma obi hwe ase no yɛ kɛse. Wobetumi nso ama dwensɔtwaa no ayɛ hyew (pancreatitis).
Omega-3 nnuru ahorow bi a nnuruyɛfo kyerɛw ma ni:
- `Epanova` (omega-3-carboxylic acids) - Eyi kura EPA ne DHA nyinaa.
- `Lovaza` (omega-3-acid ethyl esters) - Eyi nso kura EPA ne DHA nyinaa.
- `Omtryg` (omega-3-acid ethyl esters) - Eyi nso kura EPA ne DHA nyinaa.
- `Vascepa` (icosapent ethyl) - Eyi kura EPA nkutoo.
So nsunsuanso bɔne bi wɔ nnuru yi mu?
Yiw, te sɛ nnuru biara no, eyinom betumi anya ɔhaw ahorow. Egyina ɔkwan a wobɛfa so.
Omega-3s a wɔmfa nnuru nkyerɛw a efi nnurutɔnbea hɔ
Ebia omega-3 dodow a ɛwɔ krataa no so no nni aduru no mu ankasa. Esiane sɛ wɔanhyɛ ho mmara denneennen te sɛ nnubɔne nti, ebia nneɛma afoforo a wɔmpɛ nso wɔ mu. Nneɛma nketenkete a efi mu ba no bi ne:
- Mpataa hua anaasɛ mpataa dɛ a ɛwɔ anom
- Yafunu mu a ɛyɛ mmerɛw
Sɛ woanyinsɛn, worema nufu, wonom nnuru a ɛma mogya tu, anaasɛ wo ho yɛ wo hyew wɔ mpataa/po mu nnuan ho , akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa ansa na wode nnuru a wɔde ka ho yi mu biara adi dwuma.
Omega-3s a wɔkyerɛw ma obi
Saa nsunsuanso bɔne yi gu ahorow gyina nnuru ko a wɔde di dwuma so.
| Nnuru ahorow a wɔde di dwuma | Nneɛma bɔne a ebetumi afi mu aba |
|---|---|
| Epanova na ɔkyerɛwee | Atiridiinini, akisikuru, yafunu mu yaw. |
| Lovaza ne Omtryg na wɔkyerɛwee | Bloating, dɛ a ɛnyɛ dɛ wɔ ano, yafunu mu yaw. |
| Vascepa a wɔfrɛ no Vascepa | Nkwaa mu yaw. |
Asɛm a ɛho hia a ɛsɛ sɛ wohwɛ so yiye!
Sɛ wɔnom no dodow a ɛdɔɔso a, omega-3 betumi aka mogya a ɛtwetwe no. Eyi kyerɛ sɛ, sɛ mogya tu wo a, ebia ebegye bere tenten ansa na mogya no agyae. Enti, sɛ worenom nnuru a ɛma mogya yɛ mmerɛw te sɛ Warfarin/Coumadin , anaasɛ wotaa de nnuru a wɔde kum ɛyaw te sɛ Aspirin anaa Ibuprofen di dwuma a, ɛho hia sɛ woka eyi kyerɛ wo duruyɛfo ansa na woanom omega-3.
Nkrasɛm a Wɔde Kɔ Fie
- 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.
- Omega-3 nnuru a wɔmfa nni dwuma pii a wɔtɔ fi nnurutɔnbea ahorow a oduruyɛfo nkyerɛw no nni mfaso biara a wɔada no adi wɔ aduruyɛ mu tebea horow a wɔsa mu.
- Oduruyɛfo bɛkyerɛw omega-3 ama nnipa a triglyceride dodow a ɛkɔ soro yiye wɔ mogya mu no titiriw. Ɛsɛ sɛ wɔfa no wɔ aduruyɛ mu afotu nkutoo so.
- Ka nnuru biara a worenom ho asɛm kyerɛ wo duruyɛfo, titiriw sɛ woanyinsɛn, worenom nufu, anaa worenom nnuru afoforo a.
- Mma w’ankasa nnom omega-3 nnuru a ɛdɔɔso. Wo duruyɛfo nkutoo na onim nea eye ma w’akwahosan tebea no.
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