Yu dɔktɔ go dɔn tɛl yu fɔ it fish we gɛt ɔyl (lɛk salmɔn, makrɛl, sadin) tu tɛm insay di wik, nɔto so? Bɔt i bɛtɛ lɛ yu nɔ frɛy dɛn insay ɔyl. Di men rizin we mek wi se so na bikɔs dɛn kayn fish ya gɛt bɔku omega -3, we na wan fat asid we rili bɛnifit wi at, bren, ɛn bɔku ɔda tin dɛn. Wi bɔdi nɔ kin ebul fɔ mek dis omega-3 fɔ insɛf. So, wi nid fɔ gɛt am frɔm di it we wi de it. Lɛ wi tɔk smɔl mɔ bɔt omega-3, we bɔku pipul dɛn de tɔk bɔt tide.
Aw wi go gɛt dis Omega-3?
Fɔ tɔk am simpul wan, di bɛst we fɔ gɛt omega-3 na tru it, mɔ frɔm dɛn it ya:
- Fish we gɛt ɔyl: Fish lɛk sadin, ɛring, makrɛl, makrɛl, tuna, ɛn ɔda tin dɛn.
- Flaks sid dɛn
- Nat: Ɛspɛshali di walnut
Bɔt di tru tin na dat, bɔku pan wi nɔ kin gɛt inof omega-3 frɔm dɛn it ya. If na so i bi, di fɔs tin we yu fɔ du na fɔ yus fɔ it mɔ pan dɛn it ya. Bikɔs dɛn it ya nɔ jɔs de gi omega-3, bɔt dɛn de gi wi bɔku tin dɛn we wi bɔdi nid, lɛk prɔtin, vaytamɛn , ɛn minral .
Yu tink se kayn omega-3 de?
Yɛs, tri men kayn omega-3 dɛn de. Lɛ wi tek tɛm luk wetin dɛn de, usay dɛn kɔmɔt, ɛn wetin dɛn de du fɔ di bɔdi.
| Omega-3 tayp | Di men we dɛn fɔ gɛt | Savis to di bɔdi |
|---|---|---|
| EPA (Eikosapentaenoik asid) . | Fish, fish ɔyl, sɔm eg ɛn tin dɛn we gɛt fɔt, omega-3 we dɛn tek wit ɔ atɔl dɔktɔ in prɛskrishɔn | I de ɛp fɔ ridyus di inflamɛns na di bɔdi. |
| DHA (Dɔksaheksaɛnɔyk asid) . | Fish, fish ɔyl, algae supliment, omega-3s we dɛn tek wit ɔ atɔl dɔktɔ in prɛskrishɔn | I impɔtant fɔ mek di bren wok fayn ɛn fɔ mek i kɔntinyu fɔ liv. |
| ALA (Alfa-linolɛnik asid) . | Fɔ it dɛn we dɛn mek wit plant lɛk walnut, flaks sid, chia sid, kanola ɔyl, ɛn soya ɔyl. | pan ɔl we dis kin chenj to EPA ɛn DHA na di bɔdi, na smɔl smɔl tin nɔmɔ dɛn kin chenj. |
Di difrɛns bitwin sɔpɔtmɛnt we yu bay na famasi ɛn mɛrɛsin we dɔktɔ gi yu
Dis na di kwɛstyɔn we bɔku pipul dɛn gɛt. Yu tink se dɛn tu pipul ya na di sem? Nɔ, big difrɛns de bitwin dɛn tu.
Bay Omega-3 frɔm di famasi we yu nɔ gɛt dɔktɔ in prɛskrishɔn (Nɔn-prɛskrishɔn Omega-3)
Wi kin kɔl dɛn tin ya “ supamakit .” Dɛn nɔto mɛrɛsin dɛn . Di doz fɔ omega-3 we dɛn gɛt kin smɔl. Difrɛn stɔdi dɛn dɔn sho se if pɔsin tek dɛn kayn sɔpɔtmɛnt ya smɔl smɔl ɛvride, dɛn nɔ dɔn pruv se i go bɛnifit yu bad bad wan fɔ mek yu nɔ gɛt ɔ trit sik dɛn.
Di impɔtant tin na dat, sɔpɔtmɛnt dɛn lɛk dis nɔ strikt wan lɛk drɔgs. Dis min se prɔblɛm kin de fɔ no if di bɔtul rili gɛt di ɔmega-3 we dɛn rayt na di lɛbl. Dɛn kin ivin gɛt ɔda tin dɛn we yu nɔ want.
Prɛskrishɔn Omega-3
Dɛn tin ya nɔto jɔs sɔpɔtmɛnt, na mɛrɛsin dɛn . Dɛn gɛt bɔku bɔku omega-3. Ɛn di wan dɛn we de rigul di drɔgs kin tɛst dɛn strikt wan fɔ si if dɛn kwaliti ɛn sef.
Dɔktɔ go jɔs kɔmɛnt dɛn tin ya pan spɛshal kes dɛn. dat min se if yu gεt bכku bכku wan kayn fεt we dεn kכl triglisεrayd na yu bכdi (mכr dan 500 mg/dL). Triglisɛrɛyd na wan kayn fat we de na wi blɔd, lɛk kɔlɔstrel. di ay triglisεrayd lεvεl de mek di risk fכ sik dεm lεk at sik , strok , εn pankrεas .
Dɛn mɛrɛsin ya kin mek di triglisɛrɛyd dɛn go dɔŋ ɛn dɛn kin mek di gud kɔlɔstrel (HDL) bɔku bak. Bɔt sɔm kayn dɛn kin mek bad kɔlɔstrel (LDL) bɔku bak. So, na yu dɔktɔ nɔmɔ go disayd if dis mɛrɛsin fayn fɔ yu.
*Epanova, Lovaza, Omtryg, Vascepa* na ɛgzampul fɔ sɔm kayn omega-3 mɛrɛsin dɛn we dɔktɔ dɛn kin advays.
Lɛ wi lan bak bɔt di bad tin dɛn we kin apin to wi.
Lɛk ɔl ɔda tin, dis kin gɛt sɔm bad bad tin dɛn. I dipen pan di kayn we aw yu tek.
Di kayn supamakit dɛn we dɛn tek we yu nɔ gɛt dɔktɔ in prɛskrishɔn (Nɔn-prɛskrishɔn) .
Di sayd ɛfɛkt dɛm we dɛn kin gɛt na:
- Stul we de smɛl lɛk fish ɔ we de te lɛk fish na yu mɔt
- Bɛlɛ nɔ kin fil fayn, yu kin gɛt nɔys
Di mɛrɛsin dɛn we dɛn kin gi pɔsin
Di sayd ɛfɛkt dɛm fɔ dɛn tin ya kin difrɛn difrɛn wan bay di kayn mɛrɛsin.
- Epanova: dayarɛa, nɔs, bɛlɛ pen
- Lovaza, Omtryg: nɔs, bad teys na di mɔt, bɛlɛ at
- Vascepa: Jɔyn pen
I rili impɔtant: Omega-3, mɔ if yu tek am bɔku, i kin afɛkt di we aw blɔd de klɔt. If yu de tek blɔd tin dɛn (e.g., Warfarin) ɔ sɔm NSAID (e.g., Aspirin, Ibuprofen), yu fɔ rili tɔk to yu dɔktɔ bifo yu bigin fɔ tek omega-3.
Mɛsej we dɛn kin kɛr go na os
- Pan ɔl we Omega-3 impɔtant fɔ wi bɔdi, i nɔ de kɔmɔt na wi bɔdi. So, i fɔ gɛt am frɔm it.
- Di bɛst ɛn sef we fɔ gɛt omega-3 na fɔ it natura l it dɛn lɛk fish we gɛt ɔyl ɛn flaks sid.
- Na smɔl sayɛns pruf de fɔ se omega-3 supamakit (dietary supplement) we yu bay na famasi we yu nɔ gɛt dɔktɔ in prɛskrishɔn kin mɛn sik dɛn.
- Dɛn kin yuz Omega-3 mɛrɛsin dɛn we dɔktɔ gi fɔ trit pipul dɛn we gɛt bɔku bɔku triglisɛrɛyd na dɛn blɔd.
- Ɔltɛm, go to yu dɔktɔ bifo yu bigin ɛni omega-3 sɔpɔtmɛnt, mɔ if yu gɛt bɛlɛ, yu de gi pikin in bɛlɛ, ɔ yu de tek ɔda mɛrɛsin (espɛshali di wan dɛn we de mek yu blɔd tan). Nɔ jɔs tek dɛn fɔ yusɛf.
Omega-3, fish ɔyl, triglisɛrɛyd, kɔlɔstrel, at sik
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