Wetin na Omega-3 Fati Asid? - Yu bɔdi rili nid dɛn?

Yu go mɔs dɔn yɛri bɔt "Omega-3" ya ɛn de, nɔto so? Sɔntɛm yu padi tɛl yu bɔt am, ɔ yu si am na TV. Wetin na dɛn Omega-3 ya rili? Dɛn gud fɔ wi bɔdi? Dɛn bad? Tide, wi go tɔk bɔt dɛn Omega-3 ya insay wan simpul, stret we. Na we we yu go ɔndastand, lɛk we yu de tɔk to yu padi.

Wetin na Omega-3? Lɛ wi ɔndastand am simpul wan!

Fɔ tɔk am simpul wan, omega-3 na wan kayn fat we wi bɔdi nid . Dɛn de pan wan kategori we dɛn kɔl "polyunsaturated fats." Wi bɔdi nɔ kin ebul fɔ mek inof pan dɛn omega-3 fat asid ya. So, wi nid fɔ gɛt dɛn frɔm di it dɛn we wi de it. na dat mek dεn kכl dεm "essential nutrients."

Tink bɔt am, fat asid na kemikal mɔlyul dɛn we tan lɛk smɔl chen dɛn. Dɛn chen dɛn ya na kabɔn, ɔksijɛn, ɛn haydrojɛn atɔm dɛn.

Tu kayn fat de we wi kin tɔk bɔt:

1. Satyuret fat: Dis na wetin wi kin kɔl "bad" fat bikɔs if yu it am pasmak, i kin mek yu gɛt sik dɛn lɛk at sik ɛn strok.

2. Unsaturated fats: Dis na di "gud" fat dεm. dεn sheb dεm bak to tu kכtכgכri: "polyunsaturated fεt" εn "monounsaturated fεt." Omega-3s de pan di polyunsaturated grup.

So, omega-3 na wɛlbɔdi fat we yu kin ad to yu it, instead ɔf dɛn bad sɛtyuret fat dɛn de.

Wetin kin apin to wi bɔdi frɔm omega-3 fat asid?

Omega-3 fεt asid dεm de εp εvri sεl na wi bכdi fכ wok fayn fayn wan . Dɛn na impɔtant pat pan wi sɛl mɛmbran dɛn. Lɛk di wɔl dɛn na os, dɛn de gi di sɛl dɛn strɔkchɔ ɛn ɛp di sɛl dɛn fɔ tɔk to dɛnsɛf. Pan ɔl we dɛn impɔtant fɔ ɛni sɛl, di omega-3 dɛn kin bɔku mɔ na di sɛl dɛn na wi yay ɛn wi bren .

pan tap dat, omega-3 dεm de gi wi bכdi εnεji (kalori) εn de εp fכ mεnten di hεlth fכ wan nכmba כf imכtant sistεm dεm, lεk wi kכdivaskyul sistεm εn εndokrin sistεm.

Us kayn omega-3 fat asid dɛn de?

Tri men kayn omega-3 de:

1. EPA (Eicosapentaenoic acid): Dis na wan kayn "marine omega-3" bikɔs dɛn kin gɛt am mɔ frɔm fish.

2. DHA (Docosahexaenoic acid): Lɛk EPA, dis na marin omega-3. I kin de bak mɔ pan fish.

3. ALA (Alpha-linolenic acid): Dis na di kayn omega-3 we de insay plant it.

As wi bin dɔn tɔk, omega-3s na impɔtant tin dɛn we wi nid fɔ gɛt frɔm wi it. we wi it ALA, wi bכdi kin kכnvכlt sכm sכm pan da ALA de to EPA εn afta dat to DHA. Bɔt dis kin jɔs mek smɔl smɔl EPA ɛn DHA . So, i rili impɔtant fɔ put it dɛn (especially fish) we gɛt EPA ɛn DHA insay wi it.

Us bɛnifit wi kin gɛt frɔm omega-3 fat asid?

Omega-3 gɛt bɔku bɛnifit fɔ wi at wɛlbɔdi.

Wan pan di men bɛnifit dɛn na dat i de ɛp fɔ ridyus di triglisrayd lɛvɛl na di blɔd.

Triglisɛrɛyd na wan kayn fat we de na wi blɔd. We dɛn kin bɔku (hypertriglyceridemia), dɛn kin mek pɔsin gɛt wan sik we dɛn kɔl atherosclerosis, we kin mek pɔsin gɛt at sik ɛn strok. So, i impɔtant fɔ kɔntrol yu triglisɛrɛyd lɛvɛl. Apat frɔm dat, omega-3 kin ɛp fɔ mek yu "gud" kɔlɔstrel (HDL kɔlɔstrel) go ɔp ɛn fɔ mek yu blɔd prɛshɔn go dɔŋ.

Sɔm stɔdi dɔn sho se omega-3 kin ridyus di risk dɛm fɔ:

• Di sik we de ambɔg di at ɛn di blɔd (CVD) .
• If yu dɔn gɛt sik we de mek yu at ɛn blɔd, di day we kin mek yu day
• Day wantɛm wantɛm bikɔs ɔf di at ritm we nɔ fayn (Arrhythmia) .
• Blɔd we de klɔt

Apat frɔm di at wɛlbɔdi, sɔm risach dɔn sho se omega-3 kin ɛp fɔ ridyus di risk fɔ gɛt ɔda sik dɛn:

• Sɔm kayn kansa, mɔ pan bɔdi kansa
• Alzaima sik ɛn dis maynia sik
• Makula dijεnεreshכn (AMD), we kin mek i nɔ de si fayn we i de ol

Risach stil de go bifo pan ɔda bɛnifit dɛn lɛk dis.

So yu tink se omega-3s rili gud fɔ wi?

If yu gɛt omega-3s frɔm yu it, i kin ridyus yu risk fɔ gɛt at sik. In jɛnɛral, i bɛtɛ fɔ gɛt omega-3 frɔm it (lɛk fish) pas frɔm pils.

Omega-3 it supliment, lɛk fish ɔyl pils, kin ɛp sɔm pipul dɛn. Bɔt, yu fɔ rili tek tɛm we yu de yuz dɛn. Nɔ ɛva bay OTC supamakit if yu nɔ tɔk to yu dɔktɔ fɔs. Yu famili dɔktɔ ɔ dɔktɔ we de mɛn yu at kin ebul fɔ no aw yu gɛt wɛlbɔdi ɛn aw yu gɛt lipid ɛn tɛl yu fɔ tek wan supamakit we go fayn fɔ yu. Sɔm supamakit, dipen pan dɛn doz, kin du dɛn tin ya:

• I kin agens sɔm mɛrɛsin dɛn we yu de tek naw.
• I kin mek yu gɛt sayd ɛfɛkt dɛn we nɔ fayn.
• I kin mek yu gɛt wan sik we dɛn kɔl atrial fibrillation.
• If yu de tek antiplatelet drɔgs ɔ antikoagulant, di risk fɔ mek yu blɔd go bɔku.

Dɔn bak, difrɛn supamakit dɛn gɛt difrɛn omega-3 kɔmpawnd dɛn. Sɔm pan dɛn tin ya nɔ gɛt ɛni pruf fɔ bɛnifit fɔ di at wɛlbɔdi. Risach dεn sho di mכst positifu risכlt wit wan spεsifi k kכmpawnd we dεn kכl "icosapent ethyl" (purified frכm EPA). Dis kayn supliment kin ɛp pipul dɛm wae mit ɔl dɛn krayteria ya:

• Fɔ no se yu gɛt atherosclerotic cardiovascular disease.
• fכ gεt hכy triglisεrayd lεvεl (135 to 499 mg/dL).
• fכ tek mεdikeshכn dεm we de dכn kכlestכl frכm di "Statins" grup εn kip di LDL ("bad") kכlestכl lεvεl כnda kכntrol (dכn 100 mg/dL).

Ɔl togɛda, di rizɔlt dɛn fɔ klinik trial dɛn bɔt di bɛnifit dɛn we omega-3 sɔpɔtmɛnt dɛn gɛt, miks. Sɔm stɔdi dɛn dɔn sho se dɛn kin protɛkt pɔsin in at, ɛn ɔda wan dɛn kin sho se dɛn nɔ gɛt ɛni bɛnifit. Dis kin bi bikɔs ɔf difrɛns pan di we aw dɛn de du risach (lɛk di doz, omega-3 kɔmpawnd, ɛn di pasɛnt dɛn we dɛn put insay di stɔdi dɛn).

As di wan dɛn we de stɔdi bɔt dis de kɔntinyu fɔ stɔdi dis tɔpik, di tin dɛn we dɛn kin du fɔ it ɛn di tin dɛn we dɛn kin tɔk bɔt kin chenj. So, i rili impɔtant fɔ tɔk to yu dɔktɔ bɔt dis. I kin gi yu advays we fit yu nid ɛn di mɛdikal istri. Da advays de na di wan we kɔrɛkt pas ɔl, we de ɔp to di tɛm, ɛn we gɛt fɔ du wit sayɛns.

Us it dɛn we gɛt bɔku omega-3?

Di bɛst tin we yu kin it fɔ gɛt omega-3 na fish , bɔt yu kin gɛt dis impɔtant tin bak frɔm sɔm plant it dɛn.

Fish na di bɛst!

Sɔm kayn fish dɛn gɛt bɔku omega-3 (espɛshali DHA ɛn EPA). Sɔm ɛgzampul dɛn:

• Fish
• Makrel (Makrɛl - lɛk Alla, Kumbalawa) .
• Sardine we dɛn kɔl
• Herring we dɛn kɔl Herring
• Anchovy (lɛk sprat) .
• Trout (Frɛsh wata) .
• Tuna - espeshali layt tuna

Yu tink se wi fɔ wɔri bɔt di mɛkuri we de na fish?

Yɛs, dis na sɔntin we wi fɔ tink bɔt. Sɔm kayn fish dɛn gɛt bɔku mɛkuri pas ɔda wan dɛn. Bɔku tɛm, dɛn fish ya kin bi big fish dɛn we kin it ɔda fish dɛn. Bikɔs ɔf di tin dɛn we dɛn de it, di mɛkkyuri kin gɛda na dɛn tisu dɛn kwik kwik wan. Sɔm kayn fish dɛn we gɛt ay mɛkuri na:

• King makrɛl
• Marlin we nem Marlin
• Ɔrɛnj roughy
• Shark we dɛn kɔl Shark
• Sɔdfish we dɛn kɔl sɔdfish
• Tilefish (Gɔlf rijyɔn) .
• Tuna (Tuna bigye) .
• Perch (Fres wata) .
• Big mɔt bas

If yu na pɔsin we de fishin yu wan, i go fayn fɔ mek yu chɛk wit di lokal ɔtoriti dɛn ɔ gɔvmɛnt ɛjɛnshi dɛn we gɛt fɔ du wit am fɔ si if di fish we yu kech frɔm rizɔva dɛn we de nia yu, sef fɔ it.

Yu fɔ stɔp fɔ it fish we gɛt bɔku mɛkuri ɔltɛm.Bikɔs tumɔs mɛkkyuri kin mek pɔsin gɛt wan sik we dɛn kɔl "mɛkkyuri pɔyzin." I kin pwɛl yu bren, yu nervɔs sistɛm, ɛn ɔda bɔdi sistɛm dɛn. Sɔm pipul dɛn kin fil mɔ bɔt mɛkkyuri, ɔr kin gɛt prɔblɛm wit am. So dɛn nɔ fɔ it dis kayn fish. Pipul dɛn lɛk dɛn wan ya na:

• Mama dɛn we gɛt bɛlɛ
• Pikin dɛn we ol 11 ia ɔ smɔl pas dat

Bɔt bɔku kayn fish de we sef fɔ gɛt omega-3 fɔ uman dɛn we gɛt bɛlɛ ɛn pikin dɛn, we dɛn it am smɔl, i kin rich 12 ɔns (lɛk 340 gram) insay di wik. Dɛn kayn fish dɛn de na:

• Anchovies (sparo dɛn) .
• Herring we dɛn kɔl Herring
• Makrɛl (Atlantik ɔ Pasifik char) .
• Fish
• Palɔ
• Trawt (fres wata) .
• Tuna (layt, we dɛn kin put insay tin) .
• Waitfish we gɛt wayt fish

Albacore (wayt mit) tuna gɛt mɔ mɛkkyuri pas layt tuna. in jεnarכl, i bεst fכ it nכ pas 6 כns (lεk 170 gram) albacore tuna insay wan wik. If yu gɛt bɛlɛ ɔ yu de gi pikin in bɛlɛ, tɔk to yu dɔktɔ bɔt di rayt amɔnt fɔ yu.

Wetin a go du if a nɔ it fish?

Bɔku rizin dɛn de we mek yu nɔ ebul fɔ it fish. Sɔntɛm yu gɛt alɛji fɔ fish, ɔ yu de fala vegetarian ɔ vegan it. If na so i bi, yu kin gɛt omega-3 (insay di fɔm fɔ ALA) frɔm sɔm it dɛn we dɛn mek wit plant. Ɔ, yu kin tɔk to yu dɔktɔ bɔt sɔpɔtmɛnt dɛn lɛk di icosapent ethyl we wi bin dɔn tɔk bɔt.

Wan pan di bɛst plant sɔs fɔ ALA na grɔn ɔ mil flaks sid . Tray fɔ ad lɛk tu tebul spɔnj pan dis to yu it dɛn ɔl di de. Yu kin ad am to ɔtmil, smoothies, ɔ yogɔt.

Ɔda plant it dɛn we gɛt ALA:

• Ɔyl we gɛt algae
• Kanola ɔyl
• Chia sid dɛn
• Edamame (wan kayn soya bin) .
• Flaks sid ɔyl
• Soya bin ɔyl
• Walnuts we dɛn kɔl

di amount of ALA we yu nid de dipen pan difrεn tin dεm, lεk yu ej εn jεnda. Na sɔm jenɛral rɛkɛmɔndeshɔn fɔ big pipul dɛn:

• Man dɛn: 1.6 gram fɔ wan de
• Fem: 1.1 gram fɔ wan de
• Mama dɛn we gɛt bɛlɛ: 1.4 gram fɔ wan de
• Mama dɛn we de gi pikin in bɛlɛ: 1.3 gram fɔ wan de

Tɔk to yu dɔktɔ ɔ pɔsin we sabi bɔt it bɔt aw fɔ ad ALA to yu it.

Aw bɔku omega-3 a fɔ tek fɔ wan de?

Aks yu dɔktɔ ɔmɔs omega-3 yu nid. Risach dɔn sho se difrɛn amɔnt dɛn kin gi difrɛn bɛnifit dɛn, i kin dipen pan yu mɛdikal histri.

In jɛnɛral, di American Heart Association se pipul dɛm wae nɔr gɛt histri bɔt at sik fɔ it at le tu savis fish fɔ wan wik (6-8 ɔns ɔl togɛda, ɔ lɛk 170-225 gram).If yu gɛt at sik ɔ yu gɛt ay triglisrayd lɛvɛl, yu kin bɛnifit mɔ frɔm omega-3. Bɔt, i impɔtant fɔ tɔk to yu dɔktɔ bɔt di rayt mɔni fɔ yu.

Sɔm pasɛnt dɛn we dɛn dɔn pik nɔ kin gɛt inof omega-3s frɔm dɛn it, so dɛn kin bɛnifit frɔm fish ɔyl sɔpɔtmɛnt. Bɔt di wan dɛn we de stɔdi bɔt dis stil de chɛk ustɛm ɛn aw fɔ yuz dɛn supamakit ya. So, if yu tek dɛn, tek dɛn ɔnda di gayd we dɔktɔ we sabi bɔt mɛrɛsin go gi yu nɔmɔ.

A kin gɛt tumɔs omega-3?

Tɔk to yu dɔktɔ if yu de gɛt 3 gram ɔ mɔ omega-3s ɛvride frɔm it. If dɛn fat asid ya bɔku, dat kin mek pɔsin blɔd ɔ ɔda prɔblɛm dɛn.

I kin tranga fɔ kip di nyu risach bɔt it ɛn it. Wetin wi no tide kin rili difrɛn frɔm di advays we yu mama ɛn papa ɔ grani ɛn granpa bin fala. Lɛk ɔda mɛdikal risach, risach bɔt omega-3 fat asid de sho nyu tin dɛn ɔltɛm. Dat min se yu kin rid atikul dɛn we gɛt advays dɛn we nɔ gri wit dɛnsɛf, ɔ yu padi dɛn kin tɛl yu if yu fɔ tek fish ɔyl pils ɔ nɔ fɔ tek am.

Na dat mek i rili impɔtant fɔ tɔk to dɔktɔ. Yu dɔktɔ no yu ɛn yu mɛdikal istri pas ɔlman. I kin rivyu di las risach ɛn tɛl yu aw i go afɛkt yu. I kin gi yu yu yon advays bak bɔt aw fɔ gɛt di omega-3s we yu bɔdi nid.

Mɛsej we dɛn kin kɛr go na os

Okay, so frɔm wetin wi dɔn tɔk bɔt, a op se yu dɔn gɛt gud aidia bɔt Omega-3. Fɔ tɔk smɔl:

• Omega-3 na wan kayn "gud" fat we impɔtant fɔ wi bɔdi.
• Dɛn tin ya impɔtant fɔ bɔku tin, lɛk at wɛlbɔdi, bren wok, ɛn yay.
• Tri men kayn dɛn de: EPA, DHA (we kɔmɔt frɔm fish), ɛn ALA (we kɔmɔt frɔm plant).
• Di bɛst tin na fɔ gɛt omega-3 frɔm it, mɔ frɔm fish.
• If yu de tek fish ɔyl sɔpɔtmɛnt, mek shɔ se yu tek am ɔnda dɔktɔ advays nɔmɔ. Nɔ tek dɛn fɔ yusɛf.
• Tek tɛm wit fish we gɛt bɔku mɛkuri, mɔ fɔ uman dɛn we gɛt bɛlɛ ɛn smɔl pikin dɛn.
• If yu nɔ ebul fɔ it fish, yu kin gɛt ALA frɔm plant sɔs lɛk flaks sid, chia sid, ɛn walnut.
• I fayn fɔ tɔk to yu dɔktɔ bɔt ɔmɔs omega-3 yu nid ɛn di bɛst we fɔ gɛt am.

So, we i kam pan yu wɛlbɔdi biznɛs, i rili impɔtant fɔ it tin dɛn we gɛt balans. Omega-3s na impɔtant pat pan da balans it de.

` omega-3, fεt asid, hεlth, nyutrishכn, fish כyl, at hεlth, it