"O, nɔ it it we gɛt ɔyl, i go mek di kɔlɔstrel bɔku!" "Fɔ it it we gɛt ɔyl nɔ fayn fɔ di bɔdi!"... Wi kin yɛri dɛn kayn tin ya ɔltɛm, nɔto so? Infakt, plenti of wi de fred di wod ‘oil’. Di rizin fɔ dis na bikɔs sayɛnsman dɛn dɔn kam fɔ no se fat kin mek wi gɛt bɔku sik dɛn lɛk at sik, fat, ɛn sɔm kayn kansa. Na dat mek naw, di stoa dɛn ful-ɔp wit ɔl kayn it we dɛn rayt "fat-free". Bɔt yu tink se i rili min fɔ lɛf ɔyl kpatakpata? Nɔ, di rial stori na bɔt fɔ de fa frɔm bad ɔyl ɛn it gud ɔyl, di rayt ɔyl, ɛn it fayn fayn it.
Dis nɔto kwɛstyɔn bɔt gud ɔ bad, na kwɛstyɔn bɔt balans!
Fɔ tɔk am simpul wan, wi nid fɔ tɔk mɔ bɔt tu kayn fat asid dɛn we impɔtant fɔ wi bɔdi: Omega-3 fatty acids ɛn Omega-6 fatty acids .
Imajin se dɛn tu pipul ya tan lɛk pikin dɛn we de na klas. Omega-3 na gud pikin we de wok tranga wan ɛn ɛp di klas. Omega-6 na smɔl naughty. Pan ɔl we i na natin, di klas stil nid da pikin de. Bɔt di prɔblɛm na dat, di klas ful-ɔp wit natin pikin dɛn pas gud pikin dɛn. Dɔn di balans na di klas kin lɔs ɛn prɔblɛm dɛn kin kam. Na so i bi.
Sayɛnsman dɛn dɔn kam fɔ no se if pɔsin it bɔku omega-3, i kin mek pɔsin nɔ gɛt prɔblɛm dɛn lɛk at sik, dayabitis, ɛn fat , ɛn i kin mek i nɔ fil pen we i de fil pen na di jɔyn dɛn lɛk at at sik .
Na di ɔda say, at sik kin bɔku pan pipul dɛm wae de it it wae gɛt bɔrku omega-3 bɔt wae gɛt bɔrku omega-6 (we na di it pat na bɔrku Wɛstɛn kɔntri dɛm).
"Dis no min se omega-6 bad fo wi. Di problem na se di ratio of di tu amount we wi de konsum don komplitli out of whack."
Aw di tin we de apin to wi kɔmpia to ɔda kɔntri dɛn na di wɔl?
Lɛ wi tek wan luk ɔlsay na di wɔl. Di avrej ratio fɔ omega-6 to omega-3 insay Japan, Yuropian, ɛn Mɛditarenian it dɛn na lɛk 2:1 . Dat min se fɔ ɛvri tu savis fɔ omega-6, yu de it wan savis fɔ omega-3. Dis na rili wɛlbɔdi ratio.
Bɔt na kɔntri lɛk Amɛrika, dis ratio ay lɛk 20:1 ! Dat min se twɛnti pat omega-6 fɔ ɛvri wan pat omega-3! Dis na tin we nɔ fayn fɔ wɛlbɔdi. Dis na wae mek sik dɛm wae nɔr kin pas pas ɔda pipul dɛm lɛk at sik, fat pasmak, ɛn dayabitis kin bɔku na dɛn kɔntri dɛm.
Masta sabi bukman dɛn se dis ratio we pas 4: 1 kin ambɔg wɛlbɔdi.
Naw lɛ wi tink bɔt wi. We wi tek wi tradishɔnal it, wi kin gɛt bɔku Omega-3 frɔm tin dɛn lɛk fish, grɛn lif vɛjitebul dɛn we dɛn kin it wit rays, ɛn sambol. Bɔt tide, di it we wi de it de bi mɔ Wɛstinian smɔl smɔl. ‘Prɔsɛs it’, fast fud, it dɛn we dɛn frɛsh insay lɔw kwaliti vɛjitebul ɔylI dɔn bi pat pan wi layf. I gɛt bɔku omega-6. So, wi nɔ no se wi de sɔfa wit dis denja we wi nɔ de balans.
Okay, so aw yu de mek dis ratio?
Dis nɔ at lɛk aw yu go tink. Na wan rili simpul tin fɔ du. It smɔl it dɛn we gɛt omega-6 ɛn it mɔ it dɛn we gɛt omega-3. Lɛ wi si dis klia wan na wan tebul.
| Tin dɛn fɔ it mɔ (rich in omega-3) . | Tin dɛn fɔ ridyus ɔ stɔp (we gɛt bɔku omega-6) . |
|---|---|
| Fish we gɛt ɔyl: Salmon, makrɛl, ɛring, sadin, ɛn bak fish dɛn lɛk sadin ɛn ɛring na wi kɔntri. | Fɔd dɛn we dɛn dip frɛsh insay vɛjitebul ɔyl lɛk kɔn ɔyl, sanflawa ɔyl, ɛn soya bin ɔyl. |
| Dak grɛn lif vɛjitebul: Ɛni kayn lif vɛjitebul lɛk spinach, gotukola, bok choy, bok choy. (Espɛshali as mallum, sambola) | Di it dɛn we dɛn dɔn prosɛs: sosish, mitbɔl, nuts we dɛn pak, biskit, kek. |
| Sɔm nɛt: flaks sid, chia sid, walnut. | Sɔm kayn majarin ɛn salad dresin dɛn we de na makit. |
| Fɔ kuk: Yuz kanola ɔyl ɔ ɔliv ɔyl. | Fɔ abop pasmak pan mit (especially red mit) ɛn grens (dɛn tin ya nid fɔ de, bɔt na mɔdareshɔn). |
Yu nɔ tink se dɛn kin du dis wit sɔpɔtmɛnt?
"If yu no laik it fish, yu no tink se i okay fo tek fish oil supliment?" yu kin de wɔnda. Yɛs, dat na wan tin we yu go ebul fɔ du. Stɔdi dɛn we dɛn jɔs dɔn du dɔn sho se dɛn kin tek fish ɔyl sɔpɔtmɛnt dɛn sef wan insay dos dɛn we go rich 8 gram fɔ wan de.
Bɔt, sɔntin de we impɔtant we wi ɔl nid fɔ mɛmba ya.
I bεst εn sef כltεm fכ gεt dεn nyutriεnt ya frכm nεchכral it dεm pas supliment.
Fɔ ɛgzampul, 4 ɔns salmɔn (we na lɛk wan midul saiz fish) gɛt bitwin 2.3 ɛn 3.6 gram omega-3. Dɔktɔ dɛn se if yu gɛt lɛk 2 gram omega-3s ɛvride, dat kin gi yu di bɛnifit dɛn we wi bin dɔn tɔk bɔt fɔ protɛkt yu. So, yu fɔ tray fɔ gɛt dɛn tin ya frɔm natura it dɛn ɛnitɛm we i pɔsibul. If fɔ sɔm rizin yu nɔ ebul fɔ du dat, yu kin go to yu dɔktɔ (dɔktɔ) ɛn tɔn to wan fayn supamakit.
Ɔda spɛshal bɛnifit dɛn we Omega-3 gɛt
Omega-3 fεt asid dεm implεnt fכ wi sεntri nεv sεstem.
Insay wan stɔdi, dɛn bin kam fɔ no se di nervɔs sistɛm fɔ di pikin dɛn we mama dɛn bɔn we dɛn it it we gɛt bɔku omega-3 we dɛn gɛt bɛlɛ, kin divɛlɔp bɛtɛ. dis de sho aw omega-3 imכtant fכ di hεlty divεlכpmεnt fכ di bren εn nεv sεstem fכ di pikin we de bכn. Na dat mek dɔktɔ dɛn se mɔ uman dɛn we gɛt bɛlɛ fɔ it tri fish we gɛt ɔyl insay di wik . If yu gɛt bɛlɛ, mek shɔ se yu tɔk to yu dɔktɔ bɔt dis.
Apat frɔm dat, dɛn de du risach naw fɔ no if omega-3 kin mek pɔsin nɔ ebul fɔ mɛmba tin dɛn we i dɔn ol ɛn fɔ mek i nɔ gɛt nyurolɔjik sik dɛn lɛk Alzaima .
Mɛsej we dɛn kin kɛr go na os
- Nɔ fred ɔltin we se ‘ɔyl’. Wetin impɔtant na fɔ mek yu gɛt balans bitwin di tu kayn fat dɛm: omega-3 ɛn omega-6.
- Ad mɔ it dɛn we gɛt omega-3 (fish we gɛt ɔyl, grɛn lif vɛjitebul, flaks sid) to yu it.
- Ridyus di it dɛn we gɛt omega-6 (di it dɛn we dɛn dɔn prosɛs, it dɛn we dɛn frɛsh wit ɔyl we nɔ dia) as yu ebul.
- Natural it na di bɛst opshɔn ɔltɛm pas nyutrishɔn supliment.
- If yu na mama we gɛt bɛlɛ , mek shɔ se yu tɔk to yu dɔktɔ bɔt aw fɔ tek omega-3 fɔ yu ɛn yu pikin in wɛlbɔdi.
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