So woate edin ‘Omega-3’ no pɛn? Ebia woahu sɛ oduruyɛfo ka ho asɛm, wɔ TV so dwumadi bi mu, anaa vitamin toa bi mu wɔ nnurutɔnbea hɔ. Ɛwom sɛ nnipa pii ka ho asɛm de, nanso ebia wunnim nea eyinom yɛ, nea enti a ɛho hia ma yɛn nipadua, ne baabi a yebetumi anya no yiye. Enti, ɛnnɛ yɛbɛka srade a ɛho hia yi a wɔfrɛ no Omega-3, ne mfaso, ne nnuan a emu dodow no ara wom ho asɛm tiawa koraa.
Dɛn ankasa ne Omega-3?
Sɛ yɛbɛka no tiawa a, omega-3 yɛ ‘srade pa’ bi a ɛho hia na ama yɛn nipadua no ayɛ adwuma yiye. Wɔyɛ yɛn nipadua mu nkwammoaa biara fã. Saa srade ahorow yi wɔ ahorow atitiriw abiɛsa.
1. ALA (Alpha-linolenic acid): Eyi wɔ nnuan a efi afifide mu titiriw, te sɛ flaxseeds, chia aba, ne walnuts mu.
2. EPA (Eicosapentaenoic acid): Eyinom na wohu no kɛse wɔ ɛpo mu nnuan mu.
3. DHA (Docosahexaenoic acid): Te sɛ EPA no, eyi dɔɔso wɔ ɛpo mu nnuan mu, titiriw mpataa a srade wom.
Eyinom mu no, wɔfrɛ ALA sɛ ‘srade acid a ɛho hia’ . Nea enti a ɛte saa ne sɛ yɛn nipadua no ankasa ntumi mma. Enti, ɛsɛ sɛ yenya fi aduan mu. Yɛn nipadua betumi adan ALA a yedi no kakraa bi ayɛ no EPA ne DHA. Nanso saa dodow no sua koraa. Enti, nnuan a EPA ne DHA pii wom a yedi no ma yɛn nipadua no nya mfaso kɛse tẽẽ. DHA ho hia titiriw ma amemene ne aniwa akwahosan.
Mfaso a ɛyɛ nwonwa a Omega-3 wɔ ma yɛn nipadua no
Omega-3 nyɛ srade bi kɛkɛ. Ɛwɔ mfaso pii ma yɛn akwahosan.
Adamfo paa wɔ ne komam
Nhwehwɛmu ada no adi sɛ sɛ obi di aduan a omega-3 pii wom a, ebetumi atew asiane a ɛwɔ hɔ sɛ obi benya komayare no so kɛse. Eyinom bi ne:
- Ɛtew srade bɔne (LDL) ne triglyceride dodow a ɛwɔ mogya mu no so.
- Eyi mma plaque ntumi nkɔ mogya ntini no mu na ɛmma entumi nsiw. Fa no sɛ efĩ a ɛreboaboa ano wɔ nsu paipu mu. Eyinom brɛ plaque a ɛboaboa ano wɔ yɛn mogya ntini mu no ase.
- Ɛboa nso ma wodi mogya mmoroso so.
Ɛtew ɔfe a ɛho nhia a ɛba nipadua no mu so
Ɔfe yɛ adeyɛ a ɛfata na ɛyɛ papa wɔ ɔyare mmoawa anaa opira ho. Nanso, sɛ ɔfe yi kɔ so kyɛ, wɔ dodow a ɛba fam mpo mu (ɔfe a enni sabea) a, ebetumi de nyarewa ahorow bi te sɛ komayare, ntini mu yare, ne adwenemhaw aba. Omega-3 tumi di ɔfe a wɔmpɛ yi so na ɛtew asiane a ɛwɔ hɔ sɛ wobenya nyarewa a ɛbata ho no so.
Great ma amemene no dwumadi ne nkae
Srade 60% na ɛwɔ w’amemene mu, na ɛno mu dodow a ɛho hia ne DHA. Enti omega-3s, titiriw DHA, ho hia kɛse ma amemene no dwumadi a ɛfata.
- Nhwehwɛmu ahorow bi ada no adi sɛ nnipa a wɔtaa nom omega-3s no sua sɛ wobenya nyarewa a ɛfa nkae ho te sɛ Alzheimer yare ne adwenemhaw.
- Wɔboa nso ma mmofra ne mmerante ne mmabaa a wɔresua ade no nkae na wɔde wɔn adwene si biribi so yiye.
Nnuan bɛn na Omega-3 pii wom?
Nea eye sen biara ne sɛ omega-3 yɛ biribi a ɛnyɛ den sɛ yebehu wɔ yɛn aduan mu. Ɛyɛ papa sɛ wubenya saa aduannuru yi afi abɔde mu nnuan mu sen sɛ wubenya aduan a wɔde ka aduan ho. Nnuan a omega-3 pii wom no din ni.
| Aduan ko a wɔyɛ | Nsɛntitiriw ne nneɛma a ɛsɛ sɛ wuhu |
|---|---|
| Mpataa a srade wom (salmon, mackerel, herring, herring, sardines) . | Eyinom ne EPA ne DHA fibea ahorow a eye sen biara. Ɛyɛ papa sɛ anyɛ yiye koraa no wode mpataa yi bɛka w’aduan ho mprenu dapɛn biara. Omega-3 nso dɔɔso wɔ sardine a wɔde ahyɛ ahina mu. |
| Flaxseeds ne flaxseed ngo | Nnuan a efi afifide mu a ɛyɛ dɛ sen biara wɔ ALA mu no mu biako. Wobetumi ayam flaxseeds na wɔde aka yogurt ne oats ho. Wobetumi de flaxseed ngo ayɛ salad. Nanso, saa ngo yi mfata mma ɔhyew ne aduannoa. |
| Chia Aba | Eyi nso yɛ nea ALA pii wom. Wobetumi de ahyɛ nsu mu na wɔadi te sɛ pudding. Fiber ne protein pii nso wɔ mu. |
| Walnuts a wɔde yɛ aduan | Eyinom yɛ nnuaba a ɛyɛ dɛ a ɛnyɛ den sɛ wobedi na ALA pii wom. Walnuts bɛyɛ nsa biako a wubedi da biara no yɛ su pa. |
| Soyabean ne Tofu a wɔde yɛ nneɛma | Ɔkwan pa a wobɛfa so anya omega-3, titiriw ma wɔn a wonni nam. Edamame, soyabean a wɔanoa bi nso wɔ omega-3 pii. |
| Nnua a wɔfrɛ no shellfish | Mmoa te sɛ oysters, krak, ne shrimp nso wɔ omega-3 ahorow abiɛsa no nyinaa dodow bi (ALA, DHA, EPA). |
Momma yɛnhwɛ nso wɔ nnuru a wɔde ka aduan ho ne nea efi mu ba ho.
Ebia nnipa binom, titiriw wɔn a wɔn ani nnye mpataa a wodi ho no besusuw ho sɛ wɔbɛnom omega-3 nnuru a wɔde ka aduan ho. Mpataa ngo ne cod mmerɛbo mu ngo abu so wɔ gua so. Nanso nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ wuhu ansa na wode adi dwuma.
Nea ɛho hia sen biara: Mfi ase nnom omega-3 nnuru da a wunni kan nkɔ wo duruyɛfo nkyɛn, titiriw sɛ wowɔ ayaresa mu tebea afoforo anaasɛ worenom nnuru afoforo a.
- Nsunsuanso bɔne: Nnipa binom betumi anya yafunu mu yaw ne akisikuru bere a wɔnom nnuru yi. Eyinom betumi akɔ soro bere a dodow a wɔde ma no kɔ soro no.
- Nkitahodi a ɛda nnuru afoforo ntam: Sɛ worenom nnuru a ɛma mogya yɛ mmerɛw anaa nnuru a ɛma ɛyaw ano brɛ ase (te sɛ ibuprofen) a, omega-3 a wobɛnom no betumi ama asiane a ɛwɔ hɔ sɛ mogya bɛtɔ wo no ayɛ kɛse. Enti hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa afa eyi ho.
- Asiane titiriw: Ɛsɛ sɛ mmea a wɔyem, nnipa a asiane wɔ hɔ sɛ wobenya asikreyare, ne nnipa a wɔwɔ LDL srade pii hwehwɛ aduruyɛ mu afotu ansa na wɔanom omega-3 nnuru. Ɛtɔ mmere bi a, nnuru a ɛdɔɔso a wɔnom no betumi ama asiane a ɛwɔ hɔ sɛ obi benya mogya mmoroso no ayɛ kɛse.
- Mercury Awuduru: Bere a mpataa a wobedi ne ɔkwan a eye sen biara a wɔfa so siw eyi ano no, mpataa akɛse bi te sɛ nkrante ne king mackerel betumi anya mercury pii. Enti, ɛbɛyɛ papa sɛ wobɛkwati sɛ wubedi mpataa a ɛte saa daa. Nanso, mpɛn pii no, mfaso a ɛwɔ mpataa ahorow dodow no ara a wobedi so no boro asiane a ɛwɔ mu no so koraa.
Nkrasɛm a Wɔde Kɔ Fie
- Omega-3 yɛ ‘srade pa’ bi a ɛho hia ma yɛn koma, amemene, ne yɛn akwahosan nyinaa.
- Ɔkwan a eye sen biara a wobɛfa so anya eyinom ne abɔde mu nnuan. Mpataa a srade wom (salmon, sardines), flax aba, chia aba, ne walnuts yɛ nneɛma a eye sen biara a wonya fi mu no bi.
- Ɛnyɛ den sɛ wubenya omega-3 dodow a wuhia denam mpataa a wode bɛka w’aduan ho nnansa anaa nnansa dapɛn biara no so.
- Sɛ woresusuw ho sɛ wobɛnom omega-3 nnuru a, yɛsrɛ sɛ di kan ne wo duruyɛfo nkasa. Kwati sɛ w’ankasa wubesi gyinae.
- Aduan a ɛkari pɛ na egu ahorow a wobɛkɔ so akura mu no ne fapem a eye sen biara a ɛbɛma woanya asetra a ahoɔden wom.
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