Sɔntɛnde, yu kin fil bad, yu wan de fil, ɔ yu kin fil ebi fɔ natin? Yu fil se ɔltin de boring? Bɔku pan wi dɔn gɛt dis ɛkspiriɛns sɔm tɛm na wi layf. Dis na nɔmal tin. Bɔt yu no se sɔm pan di it dɛn we wi kin it kin mek wi maynd bɛtɛ? Tide wi de tok abaut somtin laik dat. Dat na di kɔnekshɔn bitwin di nyutriɛnt Omega-3 ɛn wi gladi at.
Wetin na Omega-3? Wetin mek i impɔtant fɔ wi bren?
Fɔ tɔk am simpul wan, Omega-3s na wan kayn fat asid we wi bɔdi nid. "Essential" min se wi bכdi nכ kin mek dεm fכ insεf εn i fכ gεt dεm frכm di it dεm we wi de it. Dɛn kin tek dɛn tin ya as "gud" fat.
60% pan wi bren na fεt. So, gud fεt lεk Omega-3 impɔtant fכ mek di bren sεl dεm gεt hεlth εn fכ wok fayn fayn wan. Tink bɔt dis, di nɛv sɛl dɛn na wi bren kin chenj mɛsej to dɛnsɛf. fכ dis mεsej εkshεnj (nyurotransmishכn) fכ apin fayn fayn wan, dεn sεl dεm ya nid fכ gεt gud hεlth. Omega-3 de ɛp bɔku wit dis.
Stɔdi wae dɛn dɔn du dis biɛn tɛm dɔn sho se pipul dɛm na kɔntri dɛm wae de it bɔrku fish nɔr kin gɛt pwɛl hat sik. Dis dɔn mek dɔktɔ dɛn de pe atɛnshɔn mɔ pan di link bitwin Omega-3 ɛn mental wɛlbɔdi. Naw, pruf de bɔku fɔ se it we gɛt bɔku Omega-3 kin rili bɛnifit di wan dɛn we gɛt mental wɛlbɔdi prɔblɛm lɛk pwɛl hat ɛn bipola muud disɔda.
Wetin di risach rili se?
Bɔku stɔdi dɛn dɔn de bɔt dis. Insay wan big stɔdi, dɛn bin gi pipul dɛn we gɛt bipolar disorder omega-3 sɔpɔtmɛnt. Bipola muud na wan sik wae de mɛk pɔrsin de fil kin chenj bitwin tɛm wae pɔrsin kin gladi pasmak (mania) ɛn pwɛl hat. Afta dis stεdi, dεn si se di pasεn dεm we tek omega-3 bin gεt bכku rεdכks nכmba כf diprεshכn episod dεm.
Wan Amɛrikin saykayatrist Prɔfɛsɔ Andru Stɔl, MD, dɔn du bɔku risach bɔt dis. Insay wan stɔdi we i bin du insay 1999, i bin gi 30 pipul dɛn we gɛt bipolar 10 gram Omega-3 fɔ wan de. Dis na di mɔnt we dɛn kin fɛn insay lɛk 30 tin dɛn we dɛn kin put tuna! Dɛn bin gi di ɔda grup ɔliv ɔyl kapsul (plasɛbo).
Afta 4 mɔnt, di tin dɛn we bin apin bin rili wɔndaful. Af pan di pipul dɛn we bin tek ɔliv ɔyl bin dɔn gɛt di sik bak. Bɔt pan di 15 pipul dɛn we bin tek Omega-3, na tu pipul dɛn nɔmɔ bin gɛt di sik bak . Dɛn rizɔlt ya so prɔmis dat naw i de du wan big stɔdi fɔ 4 ia wit 120 pasɛnt dɛn fɔ kɔnfɔm dis mɔ.
Prɔfɛsɔ Stɔl bin tɔk se: “Wi bin yuz wan rili ay doz na di fɔs stɔdi, bɔt naw i tan lɛk se 1 to 2 gram EPA, we na di men tin we de insay fish ɔyl, fɔ wan de, na in naf.”
Us it dɛn we gɛt Omega-3 mɔ?
Okay, naw yu go mɔs de tink se, "So us it dɛn gɛt Omega-3?" Laki fɔ wi, dɛn tin ya na it dɛn we izi fɔ gɛt ɛn we nɔ dia na Sri Lanka.
| Di kayn it we dɛn kin it | Speshal pɔynt ɛn advays dɛn |
|---|---|
| Fish we gɛt ɔyl na di si | Fish lɛk salmɔn, makrɛl, sadin, ɛn ankɔvi na di bɛst tin dɛn fɔ gɛt. Tray fɔ put wan pan dɛn fish ya insay yu it tu tɛm insay di wik. |
| Flaks sid we dɛn kɔl | Yu kin grind dɛn tin ya ɛn ad dɛn to yu yogɔt, salad, ɔ ɔtmil. Di bɔdi kin absɔb dɛn bɛtɛ we dɛn grind dɛn pas we dɛn it dɛn ɔl. |
| Walnuts we dɛn kɔl | If yu it lɛk wan anful walnuts wan de, i kin rili fayn. Yu kin it dɛn klin ɔ ad dɛn to salad. |
| Eg dɛn we gɛt bɔku Omega-3 | Dɛn kin mek sɔm eg dɛn wit hεn we dɛn kin it spɛshal wan ɛn dɛn kin gɛt mɔ Omega-3. Yu kin fɛn dɛn tin ya na supamakit dɛn. |
If yu tek fish oil supliment...
Sɔntɛnde, wi nɔ kin ebul fɔ gɛt inof Omega-3 frɔm it nɔmɔ. We dɛn kayn tin ya kin apin, sɔm pipul dɛn kin yuz fish ɔyl kapsul. Bɔt sɔntin de we wi fɔ rili tek tɛm bɔt na ya.
Nɔto ɔl di fish ɔyl kapsul dɛn we de na di makit, dɛn mek am ikwal. So i impɔtant fɔ rid di lɛbl fayn fayn wan ɛn luk di EPA (Eicosapentaenoic acid) ɛn DHA (Docosahexaenoic acid) we de insay. Di EPA komponent impɔtant mɔ fɔ mental wɛlbɔdi. Pik wan supliment we de gi 1-2 gram EPA fɔ wan de.
Di tin dɛn we impɔtant pas ɔl we wi fɔ mɛmba
Wit ɔl dis, sɔm rili impɔtant tin dɛn de we wi nid fɔ ɔndastand.
1. Omega-3 nɔr de tek ɔda mɛrɛsin: If yu dɔn ɔlrɛdi de tek mɛrɛsin fɔ pwɛl hat ɔr ɔda mental sik, Omega-3 nɔr de ɛva tek ɔda mɛrɛsin fɔ da mɛrɛsin de. I kin ɛp, bɔt nɔto rizin fɔ stɔp yu men tritmɛnt. Mek shɔ se yu tɔk to yu dɔktɔ bifo yu bigin fɔ tek ɛni supamakit. Dɛn tin ya kin miks wit sɔm mɛrɛsin dɛn.
2. Ɔda wɛlbɔdi bɛnifit dɛn: Omega-3 gɛt bɔku bɛnifit nɔto fɔ di maynd nɔmɔ, bɔt fɔ di bɔdi bak. Dɛn dɔn si se dɛn kin ɛp fɔ protɛkt yusɛf frɔm at sik. I so pruv se ivin di American Heart Association se yu fɔ it fish lɛk salmɔn ɔ tuna tu tɛm insay di wik. Stɔdi dɔn sho bak se dɛn kin gi sɔm rilif frɔm jɔyn sik lɛk rεumatoid at, intestinal sik, ɛn sɔm kayn kansa.
3. Nɔ sayd ɛfɛkt: Nɔ big sayd ɛfɛkt nɔ de we yu it it we gɛt bɔku Omega-3. Dis min se i rili sef. Bɔt sɔm pipul dɛn kin gɛt smɔl bɛlɛ at ɛn dɛn kin te lɛk fish we dɛn de tek fish ɔyl kapsul.
So, if yu de fil bad smɔl ɛn yu at pwɛl, tray fɔ ad sɔm it dɛn we gɛt Omega-3 to yu it. Na gud invɛstmɛnt fɔ yu maynd ɛn bɔdi. Bɔt mɛmba se if yu strɛs bad ɛn i nɔ izi fɔ kɔntrol, i go fayn fɔ mek yu go to dɔktɔ we sabi du di wok ɛn go to advays pas fɔ sɔfa yu wan.
Mɛsej we dɛn kin kɛr go na os
- Risach sho se Omega-3 (especially de compound EPA) kin ɛp fɔ gɛt mɛntɛl hεlth, mɔr lɛk diprεshɔn ɛn bipolar disorder.
- Fish we gɛt ɔyl lɛk salmɔn, sadin, ɛn makrɛl, flaks sid, ɛn walnut na gud say fɔ gɛt Omega-3.
- If yu de tek fish ɔyl sɔpɔtmɛnt, chɛk di lɛbl fɔ mek shɔ se yu de gɛt 1-2 gram EPA fɔ wan de. Nɔto ɔl fish ɔyl dɛn mek dɛn ikwal.
- Di tin we impɔtant pas ɔl: Omega-3 nɔto tin we de tek ples fɔ di mɛrɛsin we dɔktɔ gi yu.Tɔk to yu dɔktɔ bifo yu bigin fɔ tek ɛni supamakit.
- Omega-3 gɛt bɔku bɛnifit fɔ ɔl tu di mental gladi at ɛn at wɛlbɔdi.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt