Bɔku pan wi kin fred smɔl we wi yɛri di wɔd "ɔyl," nɔto so? Ɛspɛshali we wi de tink bɔt kɔlɔstrel, wi kin tray fɔ ridyus di it dɛn we gɛt fat we wi de it as wi ebul. Bɔt yu no se nɔto ɔl kayn ɔyl de ambɔg di bɔdi? infakt, "gud oil" dεm de bak we implεnt fכ wi bכdi, spεshal fכ at hεlth. Wan pan di it dεm we gεt di mכst gud כyl na "oily fish."
Wetin mek dis fish we gɛt ɔyl fayn fɔ di at?
Fɔ tɔk am simpul wan, di men rizin fɔ dis na bikɔs dɛn kayn fish ya gɛt bɔku tin we dɛn kɔl Omega-3 fatty acids . Dis na di "gud fat" we wi bin dɔn tɔk bɔt. Nɔ lɛk di sɛtyuret fat we nɔ fayn we de insay mit, dɛn Omega-3 ya rili valyu to wi bɔdi.
So aw dɛn omega-3 ya de ɛp wi bɔdi?
- Ridyus Triglycerides: Triglycerides na wan kayn bad bad fat we de na wi blɔd. We dɛn tin ya bɔku na in kin mek pɔsin gɛt at sik. Omega-3 kin ridyus dis triglisεrayd lεvεl dεm bכku bכku wan.
- i de ridyus di fεt we de na di bכdi we de na di b כdi: di fεt we de na di wכl dεm na wi bכdi, we de fכm "plek," kin mek wi gεt at sik. Omega-3 dεm de εp fכ slo di rεt we dεn plek dεm ya de fכm.
- I de ridyus di inflamɛns na di bɔdi: Omega-3 dɛn gɛt di abiliti bak fɔ kɔntrol di subtil inflammatory kɔndishɔn dɛn na di bɔdi we de mek difrɛn sik dɛn.
So, i rili impɔtant fɔ mek ɛnibɔdi we bisin bɔt in at put fish we gɛt ɔyl insay in it.
Wetin na di sayɛns pruf fɔ dis?
Dis nɔto jɔs pruf we dɛn kin tɔk bɔt. Dɛn dɔn du bɔku risach fɔ lɔng lɔng tɛm fɔ chɛk di bɛnifit dɛn we fish we gɛt ɔyl kin gi. fכ egzampl, wan imכtant analisis pan nכmba כf stכdi dεm sho se if yu tek omega-3 frכm fish כyl evride i kin ridyus di triglisεrayd lεvεl bitwin 25% εn 30%.
Dis pruf so strɔng dat ivin ɔganayzeshɔn dɛn we gɛt nem na di wɔl lɛk di US FDA (Food and Drug Administration) dɔn ɔfishal wan gri fɔ mek dɛn gɛt omega-3 fatty acid (spɛshal wan EPA ɛn DHA ) as we fɔ ridyus di risk fɔ gɛt at sik. Dɛn dɔn alaw bak fɔ it tin dɛn we gɛt dis nyutriɛnt fɔ tɔk se dɛn “kin ɛp fɔ ridyus di risk fɔ gɛt at sik.”
So wetin na dɛn fish ya we gɛt ɔyl we fayn fɔ it?
Bɔku tɛm, dɛn fish ya na kol wata fish. Insay Sri Lanka, i izi fɔ wi fɔ fɛn sɔm pan dɛn fish dɛn ya. Di tebul we de dɔŋ ya sho sɔm kayn fish dɛn we dɛn kin advays.
| Tayp fɔ fish | Di impɔtant tin we wi gɛt na Sri Lanka |
|---|---|
| Fish | Rich wit omega-3. Yu kin bay am na supamakit dɛn. I dia smɔl. |
| Tuna / Tuna we de na di wɔl | I izi fɔ gɛt am as fresh ɔ tin fish, na rili gud sɔs fɔ omega-3. |
| Sardin dɛn we dɛn kɔl | Cheap, rili kɔmɔn na Sri Lanka. I rili rich wit omega-3. Sadin we dɛn kin put insay tin fɔ it na fayn tin bak. |
| Makrɛl / Kumbalawa | Wan ɔda kayn fish we gɛt wɛlbɔdi we dɛn kin si na Sri Lanka. |
| Trawt we dɛn kɔl Trout | I fayn lɛk salmɔn. Pan ɔl we i nɔ kɔmɔn na Sri Lanka, sɔntɛnde dɛn kin gɛt am. |
| Herring we dɛn kɔl Herring | Pan ɔl we i gɛt tin fɔ it, i nɔto kɔmɔn kayn fish we dɛn kin si na Sri Lanka. |
Di we aw yu de kuk fish bak rili impɔtant!
I nɔ mata us fish yu it, if yu kuk am di rɔng we, yu kin lɔs ɔl di gud tin dɛn. Ɔl di wɛlbɔdi bɛnifit dɛn we fish gɛt kin lɔs if yu dip frɛy am.
"Di we aw yu de pripia ɛni wan pan dɛn it ya kin gɛt big impak pan yu blɔd kɔlɔstrel lɛvɛl. I bɛtɛ ɔltɛm fɔ gril, stim, ɔ bek dɛn it ya." - Keecha Harris, we sabi bɔt it.
Lɛ wi si wetin na di gud ɛn bad we dɛn.
| Di We dɛn fɔ Du We Gɛt Wɛlbɔdi | Di We dɛn we Nɔ Gɛt Ɛlth |
|---|---|
| ✔️ Na stim | ❌ Dip Fraying |
| ✔️ Gril we yu de gril | ❌ Pan-frying wit bɔku ɔyl |
| ✔️ Fɔ mek bred | |
| ✔️ Mek wan kari |
Wi ɔl lɛk tuna sandwich, bɔt dɛn kin mek dɛn gɛt wɛlbɔdi. Yu kin mek dɛn wit smɔl mayo we nɔ gɛt bɔku fat ɛn sɔntin we gɛt mɔ tin fɔ it, lɛk ɔl wit bred.
Aw bɔku fish yu fɔ it fɔ wan wik?
Di tin we di wan dɛn we sabi bɔt it kin tɔk naw na fɔ it tu tɛm fish insay di wik . Wan savis kin bi lɛk 85-100 gram. Fɔ tɔk am simpul wan, na wan fish we di sayz tan lɛk yu an.
Di tin we impɔtant pas ɔl na fɔ pik wan kayn fish we yu rili lɛk fɔ it. Dɔn i go izi fɔ mek wi bi abit.
Di American Heart Association se yu fɔ gɛt at le wan gram EPA ɛn DHA fɔ wan de, mɔ if yu gɛt at sik , frɔm fish if i pɔsibul. Bɔt if yu gɛt at sik, i impɔtant fɔ tɔk to yu dɔktɔ bɔt dis ɛn fala in advays.
Wetin yu kin du if yu nɔ lɛk fɔ it fish?
Sɔm pipul dɛn de we nɔ ivin lɛk di smel we fish de smɛl. No point fo trai fos-fid dem fish. Laki, ɔda we dɛn de fɔ gɛt omega-3.
- Walnuts we dɛn kɔl
- Flaks sid we dɛn kɔl
- Kanola ɔyl
- Omega-3 we gɛt bɔku bɔku eg dɛn
Yu kin tray fɔ ad dɛn tin ya to yu it.
Ɔda impɔtant tin dɛn we wi fɔ mɛmba
- Tink bɔt kalori bak: Pan ɔl we "ɔyl" fish gɛt wɛlbɔdi fat, dɛn gɛt bɔku kalori bak. So if yu it bɔku, dat kin mek yu gɛt mɔ wet. Bɔt di tru tin na dat, bɔku pipul dɛn na wi kɔntri nɔ de ivin it di fish we dɛn se dɛn fɔ it. So natin nɔ de fɔ wɔri bɔt.
- Yu fɔ no bɔt pɔyzin: Sɔm kayn sifud, mɔ big fish lɛk tuna, kin gɛt ebi ebi mɛtal lɛk mɛkuri . Fish lɛk salmɔn kin gɛt pɔyzin dɛn bak lɛk polycyclic aromatic hydrocarbons (PCB) . Dis risk kin bɔku mɔ fɔ uman dɛn we gɛt bɛlɛ, uman dɛn we de tray fɔ gɛt bɛlɛ, ɛn yɔŋ pikin dɛn. If yu fɔdɔm insay wan pan dɛn kayn fish ya, mek shɔ se yu aks yu dɔktɔ bɔt us kayn fish we sef fɔ it ɛn ɔmɔs.
Mɛsej we dɛn kin kɛr go na os
- Omega-3 fat asid we de insay fish we gɛt ɔyl (lɛk sadin, tuna, ɛn salmɔn) kin rili bɛnifit fɔ di at wɛlbɔdi.
- Tray fɔ it at le tu fish fɔ wan wik (wan pat we saiz lɛk palm fɔ wan it).
- We yu de kuk fish, nɔ fɔ frɛy am dip dip wan. Bifo dat, yuz we dɛn we gɛt wɛlbɔdi lɛk fɔ stim, gril, ɔ fɔ poch/brining.
- If yu gɛt at sik ɔ yu na mama we gɛt bɛlɛ, tɔk to yu dɔktɔ bɔt aw yu de it ɛn gɛt di rayt advays.
- If yu nɔ lɛk fɔ it fish, pik ɔda it dɛn we gɛt omega-3, lɛk walnut ɛn flaks sid.
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