An caman bɛ siran dɔɔnin n'an ye "tulu" daɲɛ mɛn, tiɲɛ tɛ? Kɛrɛnkɛrɛnnenya la n’an bɛ miiri kolosinsinnan na, an b’a ɲini ka dɔ bɔ an ka dumuni tulumaw hakɛ la an bɛ se ka minnu dun. Nka yala i b’a dɔn ko tulu suguya bɛɛ tɛ kojugu kɛ farikolo la wa? Tiɲɛ na, "tulu ɲumanw" fana bɛ yen minnu nafa ka bon an farikolo ma, kɛrɛnkɛrɛnnenya la dusukun kɛnɛyako la. Tumu ɲumanw bɛ dumuni minnu na, olu dɔ ye "jɛgɛ tuluma" ye.
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Mun na nin jɛgɛ tuluma in ka ɲi dusukun ma kosɛbɛ?
N’an y’a fɔ cogo nɔgɔman na, o kunba ye ko nin jɛgɛ suguya ninnu nafa ka bon balofɛn dɔ la min bɛ wele ko asidi ɔmɛga-3 . Ninnu ye "tulu ɲumanw" ye an ye minnu kofɔ ka tɛmɛ. Nin Omega-3 ninnu tɛ i n’a fɔ tulumafɛn nafama minnu bɛ sɔrɔ sogo la, olu nafa ka bon kosɛbɛ an farikolo la.
O la, nin omega-3 ninnu bɛ an farikolo dɛmɛ cogo di?
- A bɛ Triglycérides dɔgɔya : Triglycérides ye tulu jugu sugu dɔ ye min bɛ an joli la. Dɔ farali ninnu kan, o ye dusukunnabana sababuba ye. Omega-3 bɛ se ka dɔ bɔ kosɛbɛ o triglycérides hakɛ la.
- A bɛ dɔ bɔ tulumafɛnw na joli siraw la: Tumu minnu bɛ sɔrɔ an ka joli siraw kogow la, ka kɛ "plaques" ye, o bɛ se ka kɛ sababu ye ka dusukunnabana bila mɔgɔ la. Omega-3w bɛ dɛmɛ ka o sɔgɔsɔgɔninjɛ ninnu sɔrɔcogo sumaya.
- A bɛ dɔ bɔ funu na farikolo la : Omega-3 fana bɛ se ka funu nɔgɔlenw kunbɛn farikolo la minnu bɛ bana suguya caman bila mɔgɔ la.
O la, a nafa ka bon kosɛbɛ mɔgɔ o mɔgɔ bɛ hami a dusukun na, o ka jɛgɛ tuluma don a ka dumuni na.
Dɔnniya dalilu jumɛnw bɛ o ko la?
Nin tɛ dalilu ye min bɛ bɔ nsiirinw na dɔrɔn. Sɛgɛsɛgɛli caman kɛra san caman kɔnɔ walasa ka jɛgɛ tuluma nafaw sɛgɛsɛgɛ. Misali la, sɛgɛsɛgɛli nafama dɔ min kɛra sɛgɛsɛgɛli damadɔw kan, o y’a jira ko ni aw ye ɔmɛga-3 ta jɛgɛtulu la don o don, o bɛ se ka triglycérides hakɛ dɔgɔya ni 25% ni 30% cɛ.
O dalilu barika ka bon fo hali diɲɛ tɔnba tɔgɔba dɔw i n’a fɔ Ameriki FDA (Food and Drug Administration) ye asidi ɔmɛga-3 (kɛrɛnkɛrɛnnenya la EPA ni DHA ) sɔn foroba la, k’o kɛ dusukunnabana farati dɔgɔyali fɛɛrɛ ye. U y’a to fana dumunifɛn minnu bɛ ni o balofɛn ye, olu k’a fɔ ko u “bɛ se ka dɛmɛ don ka dusukunnabana farati dɔgɔya.”
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Check Availability →O la sa, nin jɛgɛ tuluma ninnu ye jumɛnw ye minnu dunni ka ɲi?
A ka c’a la, ninnu ye ji nɛnɛ jɛgɛw ye. Sri Lanka, an bɛ se ka o jɛgɛ dɔw sɔrɔ nɔgɔya la. Tablo min bɛ duguma, o bɛ jɛgɛ suguya dɔw jira minnu bɛ fɔ.
| Jɛgɛ suguya | An nafa ka bon Sri Lanka jamana na |
|---|---|
| Somɔn jɛgɛ | Omega-3 bɛ sɔrɔ a la. A bɛ se ka san sugubaw la. A sɔngɔ ka gɛlɛn dɔɔnin. |
| Tuna / Tuna | A bɛ sɔrɔ nɔgɔya la i n’a fɔ jɛgɛ kura walima jɛgɛ min bɛ kɛ bidon kɔnɔ, o ye omega-3 sɔrɔyɔrɔ ɲumanba ye. |
| Sardines ) ye | A sɔngɔ ka dɔgɔ, a ka ca kosɛbɛ Sri Lanka. Omɛga-3 nafa ka bon kosɛbɛ. Sardines bidonw fana ye sugandi ɲuman ye. |
| Makɛri / Kumbalawa | Jɛgɛ suguya kɛnɛman wɛrɛ min ka teli ka sɔrɔ Sri Lanka. |
| Trout (Troute) ye | A ka ɲi i n’a fɔ sɛmɛ. Hali n’a man ca Sri Lanka, a bɛ se ka sɔrɔ tuma dɔw la. |
| Herring (Hɛrɛn) ye | Hali n’a y’a sɔrɔ balodɛsɛ bɛ a la, a tɛ jɛgɛ sugu ye min bɛ Sɔrɔ Sri Lanka. |
I bɛ jɛgɛ tobi cogo min na, o fana nafa ka bon kosɛbɛ!
I mana jɛgɛ suguya o suguya dun, n’i y’a tobi cogo jugu la, i bɛ se ka bɔnɛ a ɲumanya bɛɛ la. Jɛgɛ nafa bɛɛ bɛ ban kɛnɛyako la ni aw y’a tobi ka dun.
"I bɛ nin dumuni ninnu dɔ labɛn cogo min na, o bɛ nɔba bila i joli kolosinsinnan hakɛ la. A ka fisa tuma bɛɛ ka nin dumuni ninnu tobi, ka u tobi, walima ka u tobi." - Keecha Harris, balodɛsɛbagatɔ.
An k’a lajɛ fɛɛrɛ ɲumanw ni fɛɛrɛ jugu minnu bɛ yen.
| Fɛɛrɛ minnu ka kɛnɛ | Fɛɛrɛ minnu tɛ kɛnɛyako ye |
|---|---|
| ✔️ Ka wuli | ❌ Fɔɔnɔ ka dun |
| ✔️ Grilling ) ye | ❌ Aw bɛ a tobi ni tulu caman ye |
| ✔️ Dugukolonɔn | |
| ✔️ Kari kɛli |
Tuna sanwiziw ka di an bɛɛ ye, nka u bɛ se ka kɛ kɛnɛyako ye. Aw bɛ se k’u dilan ni mayo tuluma dɔɔni ye ani fɛn min nafa ka bon kosɛbɛ, i n’a fɔ malo buru.
Aw ka kan ka jɛgɛ joli dun dɔgɔkun kɔnɔ?
balodɛsɛbagatɔw ka ladilikan min bɛ di sisan , o ye ka jɛgɛ siɲɛ fila dun dɔgɔkun kɔnɔ . A ka ca a la, dumuni kelen bɛ kɛ garamu 85-100 ɲɔgɔn ye. N’an y’a fɔ cogo nɔgɔman na, jɛgɛ dɔ min bonya bɛ se i bolokɔnincinin ma.
Min nafa ka bon kosɛbɛ, o ye ka jɛgɛ suguya dɔ sugandi min dunni ka di i ye kosɛbɛ. O tuma na fɛ, a bɛna nɔgɔya k’o kɛ delinako ye.
Ameriki dusukunnakow tɔnba b’a fɔ ko aw ka EPA ni DHA garamu kelen dɔrɔn ta tile kɔnɔ, kɛrɛnkɛrɛnnenya la ni dusukunnabana bɛ aw la , ka bɔ jɛgɛ la ni a bɛ se ka kɛ. Nka, ni dusukunnabana bɛ aw la, a nafa ka bon aw ka kuma dɔgɔtɔrɔ fɛ o ko la ani ka tugu a ka laadilikanw kɔ.
Ni jɛgɛ dunni man di i ye, i bɛ mun kɛ?
Mɔgɔ dɔw bɛ yen hali jɛgɛ kasa man di u ye. Nafa t'a la k'a ɲini ka jɛgɛ balo u la ni fanga ye. A nisondiyalen don, fɛɛrɛ wɛrɛw bɛ yen minnu bɛ se ka kɛ sababu ye ka ɔmɛga-3 sɔrɔ.
- Noyew (Noix) bɛ sɔrɔ
- Lini kisɛ
- Kanola tulu
- Omega-3 bɛ sɔrɔ kɔnɔ minnu na
Aw bɛ se k’a ɲini ka nin fɛn ninnu fara aw ka dumuni kan.
Fɛn nafama wɛrɛ minnu ka kan ka to an hakili la
- Aw bɛ miiri kalori hakɛ fana na: Hali ni tulumafɛn kɛnɛmanw bɛ jɛgɛ "tululamaw" la, kalori hakɛ fana ka ca u la. O la, dumuni caman dunni bɛ se ka kɛ sababu ye ka mɔgɔ farikolo girinya caya. Nka tiɲɛ ye ko an ka jamana mɔgɔw fanba tɛ hali jɛgɛ hakɛ fɔlen dun. O la, foyi tɛ yen min bɛ se ka hami.
- Aw ye aw janto bagaw la: Kɔgɔjilafɛn suguya dɔw, kɛrɛnkɛrɛnnenya la jɛgɛ belebelebaw i n’a fɔ tuna, nɛgɛ gɛlɛnw bɛ se ka sɔrɔ u la i n’a fɔ mɛkisikalan . Jɛgɛ minnu bɛ i n’a fɔ sɛmɛ, bagaw fana bɛ se ka sɔrɔ i n’a fɔ hidrɔkarbon aromatiki polisiklikiw (PCB) . O farati ka bon kɛrɛnkɛrɛnnenya la musokɔnɔmaw ma, muso minnu b’a ɲini ka kɔnɔ ta, ani denmisɛnni fitiniw. Ni aw binna nin kulu ninnu dɔ la kelen na, aw ye aw jija ka dɔgɔtɔrɔ ɲininka jɛgɛ suguya minnu dunni ka jugu ani u hakɛ.
Take-Home cikan
- Asidi omega-3 minnu bɛ sɔrɔ jɛgɛ tulumaw la (i n’a fɔ sardine, tuna, ani sɛmɛ), olu nafa ka bon kosɛbɛ dusukun kɛnɛya la.
- Aw bɛ aw jija ka jɛgɛ si hakɛ fila dun dɔgɔkun kɔnɔ (a hakɛ bɛ se ka kɛ bolokɔni ye).
- Ni aw bɛ jɛgɛ tobi, aw kana a tobi kosɛbɛ. O nɔ na, aw bɛ fɛɛrɛ kɛnɛmanw kɛ i n’a fɔ ka u tobi, ka u tobi, walima ka u tobi/ka u kɛ jisuma na.
- Ni dusukunnabana bɛ aw la walima ni denba kɔnɔma don, aw bɛ kuma aw ka dɔgɔtɔrɔ fɛ aw ka dumuni duntaw kan ani ka laadilikan ɲumanw sɔrɔ.
- Ni jɛgɛ dunni man di aw ye, aw bɛ dumuni wɛrɛw sugandi omɛga-3 bɛ minnu na, i n’a fɔ shɔ ni lenburuba.
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