Yu go mɔs dɔn si advays fɔ "Fish Oil" pils na TV, na nyuspepa, ɔ na soshal midia, nɔto so? Dɛn kin tɔk bɔku tin lɛk se i fayn fɔ di at, i kin ɛp fɔ mek di bren wok fayn, ɛn i kin mek di yay si fayn fayn wan. So wetin na di trut na dis stori? Yu tink se i fayn lɛk aw ɔlman kin tɔk? Wi rili nid fɔ tek am? Tide, lɛ wi tɔk bɔt dis fish ɔyl, dat na fish ɔyl, insay wan simpul ɛn klia we.
Fɔs, lɛ wi si, wetin na fish ɔyl?
Fɔ tɔk am simpul wan, fish ɔyl na ɔyl we dɛn kin pul frɔm di tisu dɛn we gɛt ɔyl fish lɛk salmɔn, tuna, ɛring, ɛn makrɛl. Dɛn kin mek am bay we dɛn de bɔyl di fish fayn fayn wan, prɛs am, ɛn separet di ɔyl frɔm di wata we de kɔmɔt insay.
Di stori bɔt dis fish ɔyl bigin lɛk 50 ia so dɔn pas. Wan grup we de stɔdi bɔt sayɛns na Denmak bin notis se sɔm Inuit pipul dɛn we de na di Aktik rijɔn nɔ kin gɛt at sik pasmak. We dɛn luk fɔ di rizin fɔ dis, dɛn kam fɔ no se di men rizin fɔ dis na bikɔs dɛn it na fish we gɛt ɔyl. Bikɔs dɛn fish ya gɛt bɔku omega-3 fatty acid , we na wan rili impɔtant tin fɔ wi bɔdi.
Risach dɔn pruv se omega-3 rili bɛnifit wi at ɛn blɔd vesel dɛn. So fish ɔyl na wan say we dɛn kin gɛt dɛn valyu omega-3 ya.
Lɛ wi dig dip smɔl: Wetin na Omega-3?
Omega-3 na wan kayn polyunsaturated fat we de insay sɔm it dɛn. Dɛn tin ya rili impɔtant fɔ wi bɔdi. Bɔt, wi bɔdi nɔ kin ebul fɔ mek dɛn fɔ insɛf. So, wi nid fɔ gɛt dɛn frɔm di it dɛn we wi de it.
Sɔm pan di men bɛnifit dɛn we Omega-3 gɛt na:
- I de ɛp fɔ ridyus di bad bad kɔlɔstrel we de na di blɔd.
- I kin ridyus di risk fɔ gɛt sik dɛn lɛk at sik ɛn strok.
- Impɔtant fɔ mek yu ay ɛn bren divɛlɔp fayn fayn wan.
- di lכng dεm imכtant fכ di wok we di imyun sistεm εn di εndokrin sistεm de wok.
Tri men kayn omega-3 de.
1. DHA (Docosahexaenoic acid): Dɛn tin ya bɔku insay fish ɔyl.
2. EPA (Eicosapentaenoic acid): Dis kin bɔku bak insay fish ɔyl.
3. ALA (Alpha-linolenic acid): Dɛn kin si am na plant it dɛn lɛk flaks sid, chia sid, ɛn soya bin, ALA kin chenj to DHA ɛn EPA smɔl smɔl bay wi bɔdi.
Aw bɔku omega-3 wi nid fɔ wan de?
di amoun fכ omega-3 (as ALA) we dεn nid fכ wan de de difrεn dipכnt pan di ej εn jεnda.
| Grup we dɛn ol | Man (fɔ wan de) . | Female (fɔ wan de) . |
|---|---|---|
| Frɔm we dɛn bɔn am te i rich 12 mɔnt | 0.5 gram na di wan | |
| 1-3 ia | 0.7 gram na di wan | |
| 4-8 ia | 0.9 gram na di wan | |
| 9-13 ia ol | 1.2 gram | 1.0 gram na yu |
| 14-50 ia ol | 1.6 gram | 1.1 gram na di gram |
| 51+ ia | 1.6 gram | 1.1 gram na di gram |
| Spɛshal kes dɛm: Mama we gɛt bɛlɛ nid 1.4 gram fɔ wan de ɛn mama we de gi pikin in bɛlɛ nid 1.3 gram fɔ wan de. | ||
Di tin we impɔtant pas ɔl na dat i bɛtɛ ɔltɛm fɔ gɛt dis omega-3 nyutriɛnt frɔm natura it dɛn pas fɔ gɛt sɔpɔtmɛnt, bikɔs it dɛn gɛt ɔda fayn fayn tin dɛn (lɛk antiɔksidant) wit dɛn tin ya.
Us it dɛn we gɛt bɔku omega-3?
- Fish we gɛt ɔyl: salmɔn, tuna, makrɛl, ɛring, sadin
- Sifud: Krab, mɔsul, shrimps
- Di say dɛn we dɛn kin plant: Flaks sid ɛn flaks sid ɔyl, Chia sid, soya bin ɛn soya bin ɔyl, kanola ɔyl, blak walnut
Yu fɔ wɔri bɔt mɛkuri we yu de it fish?
Dis na prɔblɛm fɔ bɔku pipul dɛn. Sɔm big fish dɛn kin gɛt wan ebi mɛtal we dɛn kɔl mɛkuri na dɛn bɔdi. If wi it dɛn tin ya pasmak, dat kin ambɔg wi bren ɛn wi nervɔs sistɛm. Mama dɛn we gɛt bɛlɛ ɛn smɔl pikin dɛn fɔ bisin mɔ bɔt dis. Big fish lɛk shak ɛn sɔd fish gɛt bɔku bɔku mɛkuri.
Bɔt dɛn kin tek am se i nɔ bad fɔ it lɛk 340 gram (lɛk 12 ɔns) fish lɛk salmɔn, tuna, ɛn sadin insay wan wik. Dis mɛkkyuri kin kɔmɔt we dɛn de mek fish ɔyl sɔpɔtmɛnt.
Wetin na di rial wɛlbɔdi bɛnifit dɛn we fish ɔyl pils kin gi?
Na dis na di impɔtant pat. Pan ɔl we klia pruf de fɔ se fɔ it fish as it fayn fɔ yu at, di tin dɛn we dɛn dɔn du pan risach bɔt fish ɔyl sɔpɔtmɛnt dɛn nɔ gri smɔl . Sɔm stɔdi dɛn sho se dɛn kin ɛp, ɛn ɔda wan dɛn kin se dɛn nɔ kin rili ɛp.
Lɛ wi si wetin di risach se bɔt sɔm impɔtant tin dɛn.
- At sik ɛn at atak: Pruf de fɔ se fish ɔyl pils de ridyus triglisɛrɛyd, we na wan kayn fat we de na di blɔd. Dɛn kin ɛp bak fɔ ridyus di risk fɔ gɛt at atak ɔr strok pan pipul dɛm wae dɔn ɔlrɛdi gɛt hat sik. Dɛn bɛnifit ya kin bɔrku fɔ pipul dɛm wae gɛt hat sik pas fɔ pipul dɛm wae gɛt wɛl bɔdi.
- Ay blɔd prɛshɔn: Sɔm stɔdi dɔn sho se if yu tek fish ɔyl we pas 3 gram fɔ wan de, dat kin mek yu blɔd prɛshɔn go dɔŋ smɔl. Bɔt if yu tek dɛn kayn bɔku bɔku mɛrɛsin dɛn de, dat kin mek yu gɛt mɔ blɔd. So, nɔ ɛva yuz dɛn kayn bɔku bɔku mɛrɛsin dɛn de fɔ yusɛf pas yu dɔktɔ de kia fɔ yu gud gud wan .
- di bren wok: No klia pruf stil de fɔ se fish ɔyl de mek yu nɔ gɛt Alzaima sik ɔ i de mek yu mɛmba fayn fayn wan. Sɔm stɔdi dɛn sho se smɔl bɛnifit de, bɔt dɛn nid fɔ du mɔ risach fɔ no if dis na tru.
- Rimatɔyd At: Na smɔl pruf de fɔ se dɛn kin ridyus di ɔl di sik dɛn we de apin to pipul dɛn we gɛt rεumatoid at. Bɔt sɔm data sho se dɛn kin ɛp fɔ ridyus di pen kil (lɛk NSAID) we dɛn nid fɔ kɔntrol pen ɛn mɔnin stiffness.
- Ay wɛlbɔdi: .miks pruf de bak fכ if omega-3 dεm de εp fכ mek yu nכ gεt makulכr dεjεnεreshכn (AMD). Dɛn kin ɛp bak fɔ pul di sayn dɛm wae de sho se yu yay dray, bɔt dis bak nɔr kin no.
- Pwɛl hat sik: Sɔm stɔdi dɔn sho se pipul dɛm wae de it bɔrku fish kin gɛt smɔl pwɛl hat sik. Bɔt nɔto inɔf pruf de fɔ sho se fish ɔyl pils kin mɛn big big pwɛl hat sik.
Risk ɛn sayd ɛfɛkt dɛn we pɔsin kin gɛt we i tek fish ɔyl
I impɔtant fɔ tɔk to yu dɔktɔ bifo yu tek ɛni sɔpɔtmɛnt. Ivin fish ɔyl nɔ fayn fɔ ɔlman.
- Di risk fɔ mek yu blɔd kɔmɔt: If yu tek fish ɔyl bɔku bɔku wan (mɔ pas 3-5 gram fɔ wan de) i kin mek yu blɔd nɔ klɔt ɛn i kin mek yu blɔd nɔ bɔku. If yu de tek tin dɛn we de mek yu blɔd tan lɛk aspirin, wɔfarin, ɔ klopidogrel, yu fɔ rili go to yu dɔktɔ bifo yu tek fish ɔyl.
- At rit chenj: Tu big stɔdi dɛn we dɛn jɔs dɔn du dɔn sho se if pɔsin tek rili ay dos (lɛk 4 gram fɔ wan de) fɔ lɔng tɛm, i kin mek i gɛt smɔl at fɔ gɛt abnɔmal at ritm pan pipul dɛn we gɛt sɔm kayn at prɔblɛm.
- Alɛji: I nɔ klia if fish ɔyl nɔ bad fɔ pipul dɛn we gɛt alɛji fɔ sifud. If yu gɛt dis kayn alɛji, nɔ tek am we yu nɔ gɛt dɔktɔ advays.
- Smɔl smɔl sayd ɛfɛkt dɛn:
- Wan fishy teys ɔ smɛl na di mɔt.
- At bɔn.
- Bɛlɛ de at, nɔs.
- Rɔnbɛlɛ.
- Ed de at.
Kɔd Liva Ɔyl sɔpɔtmɛnt dɛn gɛt bɔku vaytamɛn A ɛn vaytamɛn D, pan ɔl we dɛn gɛt omega-3. Tek tɛm wit tumɔs vaytamɛn A, bikɔs i kin gɛt pɔyzin.
Mɛsej we dɛn kin kɛr go na os
- Omega-3 na impɔtant tin fɔ wi bɔdi. Di bɛst ɛn sef we fɔ gɛt am na fɔ it fish we gɛt ɔyl tu tɛm insay di wik.
- Fish ɔyl sɔpɔtmɛnt kin fayn fɔ sɔm pipul dɛn, mɔ di wan dɛn we gɛt at sik, bɔt di rizɔlt dɛn we dɛn dɔn fɛn bɔt di bɛnifit dɛn we dɛn kin gɛt pan wɛlbɔdi biznɛs kin miks.
- Bifo yu yuz ɛni sɔpɔtmɛnt, .Mek shɔ se yu tɔk to yu dɔktɔ, mɔ if yu de tek mɛrɛsin fɔ ɔda tin dɛn (espɛshali di wan dɛn we de mek yu blɔd tan) ɔ if yu gɛt bɛlɛ.
- Nɔ tek fish ɔyl pas di doz we dɛn se yu fɔ tek if yu nɔ gɛt dɔktɔ advays. Nɔ tink se "i fayn if yu tek mɔ."
- If yu de bay fish ɔyl sɔpɔtmɛnt, bay frɔm wan brand we yu kin abop pan ɛn we gɛt gud nem.
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