Ðewohĩ wò ɖɔkta gblɔ na wò be nàɖu tɔmelã si me ami le (menye esi wofli o) zi eve ya teti le kwasiɖa me. Le kpɔɖeŋu me, tɔmelãwo abe salmon, mackerel, herring, kple sardines ene. Susu vevitɔ si tae nye be ami siwo nye omega-3 sɔ gbɔ ɖe tɔmelã siawo me. Esiawo nye ami siwo naa lãmesẽ, siwo nyo na wò dzi, ahɔhɔ̃, kple wò ŋutilã ƒe dɔwɔwɔ bubu geɖewo.
Nukatae Omega-3 le vevie na mí alea gbegbe ɖo?
Kpuie ko la, míaƒe ŋutilã mate ŋu awɔ omega-3 le eɖokui si o. Eyata ehiã be míakpɔ nunyiame sia tso nuɖuɖu siwo míeɖuna me. Dzɔdzɔmemɔ nyuitɔ kekeake siwo dzi nàto akpɔ omega-3 enye:
- Tɔmelã siwo me ami le: Tɔmelãwo abe mackerel, herring, sardines, sardines, kple tuna ene.
- Flaxseeds ƒe nukuwo
- Nutsetsewo abe walnut ene
Gake togbɔ be anyo wu be woakpɔ nusiawo tso nuɖuɖu me hã la, ame geɖe mekpɔa omega-3 siwo sɔ gbɔ tso woƒe gbesiagbenuɖuɖu me o. Ne nenemae wòle na wò la, ke ele be afɔɖeɖe gbãtɔ nanye be nàtsɔ tɔmelã kple nuɖuɖu bubu siwo me omega-3 sɔ gbɔ ɖo akpe ɖe wò nuɖuɖu ŋu. Elabena menye omega-3 koe nuɖuɖu siawo naa o, ke wonaa nunyiame bubu geɖe siwo míaƒe ŋutilã hiã, abe protein, vitamin, kple mineral ene hã .
Mina míasrɔ̃ nu tso omega-3 ƒomevi veviwo ŋu.
Omega-3 ami ƒomevi vevi etɔ̃e li. Be nàse wo gɔme bɔbɔe la, kpɔ kplɔ̃ si le ete.
| Omega-3 ƒomevi | Afi ma koŋue li | Nusi wòwɔna ɖe ŋutilã ŋu |
|---|---|---|
| EPA (Eicosapentaenoic Acid) ƒe lãgbalẽ . | Tɔmelãwo, nuɖuɖuwo abe azi siwo me omega-3 do ŋusẽe, kple tɔmelãmi ƒe atikekuiwo ene. | Ekpena ɖe ame ŋu be dɔdzẽ si le ŋutilãa me dzi ɖena kpɔtɔna. |
| DHA (Docosahexaenoic Acid) ƒe ʋuƒoƒo . | Le tɔmelãwo me la, nuɖuɖu siwo me wodoa ŋusẽe, tɔmelãmi ƒe atikekuiwo, kple kpeɖeŋutɔ siwo wotsɔ ƒumegbe wɔe. | Ele vevie na ahɔhɔ̃ ƒe dɔwɔwɔ nyuie kple agbetsitsi. |
| ALA (Alfa-linolenic Acid) . | Le walnut, chia nuku, flax nuku, kple amagbemiwo abe canola kple soya ene me. | Ŋutilãa trɔa ALA sia wòzua EPA kple DHA siwo wɔa dɔ wu, gake le agbɔsɔsɔ sue aɖe ko me . |
Ðe atikekui siwo woƒlena le atikedzraƒe (Non-prescription) wɔa dɔ ŋutɔŋutɔa?
Nu vevi aɖe ŋutɔe nye esi. Numekuku geɖe siwo wowɔ be woatsɔ axe mɔ ɖe dɔléle aɖe nu alo adae ɖee fia be omega-3 kpeɖeŋutɔ siwo ƒe agbɔsɔsɔme le sue (si nàte ŋu aƒle le atikedzraƒe) nono gbesiagbe meɖea vi aɖeke na wò le lãmesẽ me o.
Viɖe siwo ŋu woɖo kpe edzi kɔte be eɖea vi le lãmesẽnyawo gome koe nye omega-3 (omega-3 si ƒe ŋusẽ le atike si woŋlɔ na ame ƒe agbɔsɔsɔ gã) si ɖɔkta ŋlɔ na wò.
Eyata ne ɖeko nèƒle omega-3-tikewo le atikedzraƒe eye nèno wo la, ɖewohĩ womana nu siwo nèkpɔ mɔ na la wò o.
Eyata vovototo kae le Omega-3 si ɖɔkta ŋlɔna kple Omega-3 si woŋlɔ na ame dome?
Omega-3 atikekui siwo ɖɔkta ŋlɔ na wò la me omega-3 sɔ gbɔ sã wu esiwo nàte ŋu aƒle le atikedzraƒe. Atikewo ŋuti sedzikpɔlawo hã léa ŋku ɖe wo ŋu edziedzi be woƒe nyonyome kple dedienɔnɔ hã le wo ŋu.
Ne míeƒo nu tso ʋumemi ŋu la, wo dometɔ aɖewoe nye ʋumemi nyui (HDL), ʋumemi gbegblẽ (LDL), kple triglycerides . Anɔ eme be wò ɖɔkta aŋlɔ omega-3 na wò ne wò triglyceride ƒe agbɔsɔsɔ sɔ gbɔ ŋutɔ (wu 500 mg/dL).
Numekuku aɖewo ɖee fia be atike siawo ate ŋu ana wò ʋumemi nyui (HDL) nadzi ɖe edzi. Gake woate ŋu ana wò ʋumemi gbegblẽ (LDL) hã nadzi ɖe edzi. Esi nu geɖe li siwo ŋu wòle be nàbu ta la, wò ɖɔkta koe ate ŋu atso nya me nenye be atike sia sɔ na wò.
Triglyceride ƒe agbɔsɔsɔ si sɔ gbɔ dzia dzidɔ kple ʋusɔgbɔdɔ ƒe afɔkua ɖe edzi. Woate ŋu ana dɔgboa hã naxɔ dɔdzẽ (dɔdzẽ).
Omega-3 atike ƒomevi aɖewo siwo ɖɔktawo ŋlɔna na amewoe nye esi:
- `Epanova` (omega-3-carboxylic acids) - EPA kple DHA siaa le esia me.
- `Lovaza` (omega-3-acid ethyl esters) - EPA kple DHA siaa le esia hã me.
- `Omtryg` (omega-3-acid ethyl esters) - EPA kple DHA siaa le esia hã me.
- `Vascepa` (icosapent ethyl) - EPA koe le esia me.
Ðe atikekui siawo ƒe nugbegblẽ le ame ŋu aɖewoa?
Ẽ, abe atike ɖesiaɖe ene la, esiawo ate ŋu agblẽ nu le ame ŋu. Enɔ te ɖe ƒomevi si nèxɔ dzi.
Omega-3 siwo womeŋlɔ na ame o tso atikedzraƒe
Ðewohĩ omega-3 agbɔsɔsɔme si le atike si woŋlɔ ɖe edzi la mele atikekui la me ŋutɔŋutɔ o. Esi womewɔ ɖoɖo ɖe wo ŋu vevie abe atikewo ene o ta la, nu bubu siwo womedi o hã ate ŋu anɔ wo me. Nu suesuesue siwo dona tso eme dometɔ aɖewoe nye:
- Tɔmelã ƒe ʋeʋẽ alo tɔmelã ƒe vivi si le nu me
- Dɔgbo ƒe vevesese
Ne èfɔ fu, nèle no nam viwò, nèle ʋumenugbagbeviɣitikewo zãm, alo tɔmelã/ƒumelãwo ƒe nulɔdɔ le ŋuwò la , ele be nàƒo nu kple wò ɖɔkta godoo hafi azã kpeɖeŋutɔ siawo dometɔ aɖe.
Omega-3 siwo woŋlɔ na ame
Nusiwo dona tso eme siawo toa vovo le atike ƒomevi si wozãna nu.
| Atike ƒomevi aɖe | Nusiwo ate ŋu ado tso eme |
|---|---|
| Epanova ƒe agbalẽ | Aɖuɖɔtoe, ʋuʋudedi, dɔgbo ƒe vevesese. |
| Lovaza kple Omtryg | Ʋuʋudedi, vivi si mevivina o le nu me, dɔgbo ƒe vevesese. |
| Vascepa ƒe ʋukawo | Ƒunukpeƒewo ƒe vevesese. |
Nya vevi aɖe si ŋu wòle be nàlé ŋku ɖo!
Ne omega-3 noe le agbɔsɔsɔ gã me la, ate ŋu akpɔ ŋusẽ ɖe ʋu ƒe sisi dzi. Esia fia be ne ʋu le dodom le ŋuwò la, ate ŋu axɔ ɣeyiɣi didi hafi ʋua natɔ. Eyata ne èle ʋumenugbagbeviɣitikewo abe Warfarin/Coumadin ene zãm, alo ne èzãa vevesesenutsitikewo abe Aspirin alo Ibuprofen ene enuenu la, ele vevie be nàgblɔ esia na wò ɖɔkta hafi nàno omega-3.
Gbedasi si Wotsɔ Yi Aƒeme
- Mɔ nyuitɔ si dzi nàto akpɔ omega-3 si le dedie wue nye be nàɖu dzɔdzɔmenuɖuɖuwo, abe tɔmelã si me ami le ene.
- Omega-3 atikekui siwo ƒe agbɔsɔsɔme mede o siwo woƒle le atikedzraƒewo ɖɔkta ƒe atikewɔmɔnu manɔmee la mekpɔa viɖe aɖeke si ŋu kpeɖodzi le le atikewɔwɔ me o.
- Ðɔkta aŋlɔ omega-3 na amesiwo ƒe ʋu me triglyceride sɔ gbɔ ŋutɔ. Atikewɔlawo ƒe aɖaŋuɖoɖo te koe wòle be woanoe.
- Gblɔ atike bubu ɖesiaɖe si nèzãna na wò ɖɔkta, vevietɔ ne èfɔ fu, nèle no nam viwò, alo nèle atike bubuwo zãm.
- Mègano omega-3 ƒe atike gbogbo aɖewo le ɖokuiwò si o. Wò ɖɔkta koe nya nusi nyo na wò lãmesẽnyawo.
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