Yu dɔktɔ go dɔn tɛl yu fɔ it fish we gɛt ɔyl (nɔto frɛsh) tu tɛm insay di wik. Fɔ ɛgzampul, fish dɛn lɛk salmɔn, makrɛl, ɛring, ɛn sadin. Di men rizin fɔ dis na bikɔs dɛn fish ya gɛt bɔku omega-3 fat asid. Dis na fayn fayn fat we fayn fɔ yu at, bren, ɛn bɔku ɔda tin dɛn we yu bɔdi de du.
Wetin mek Omega-3 impɔtant to wi?
Fɔ tɔk am simpul wan, wi bɔdi nɔ kin ebul fɔ mek omega-3 fɔ insɛf. So, wi nid fɔ gɛt dis nyutriɛnt frɔm di it dɛn we wi de it. Di bɛst natura we fɔ gɛt omega-3 na:
- Fish we gɛt ɔyl: Fish lɛk makrɛl, ɛring, sadin, sadin, ɛn tuna.
- Flaks sid dɛn
- Nat dɛn lɛk walnut
Bɔt pan ɔl we i bɛtɛ fɔ gɛt dɛn tin ya frɔm it, bɔku pipul dɛn nɔ kin gɛt inof omega-3 frɔm di it we dɛn de it ɛvride. If na so i bi fɔ yu, di fɔs tin we yu fɔ du na fɔ ad fish ɛn ɔda it dɛn we gɛt omega-3 to yu it. Bikɔs dɛn it ya nɔ jɔs de gi omega-3, bɔt dɛn de gi wi bɔku ɔda tin dɛn we wi bɔdi nid, lɛk prɔtin, vaytamɛn, ɛn minral .
Lɛ wi lan bɔt di men kayn omega-3 dɛn.
Tri men kayn omega-3 fat asid de. Fɔ ɔndastand dɛn simpul wan, luk di tebul we de dɔŋ ya.
| Omega-3 tayp | Na men wan de | Wetin i de du to di bɔdi |
|---|---|---|
| EPA (Eikosapentaenoik Asid) . | Fish, it dɛn lɛk eg we gɛt omega-3, ɛn fish ɔyl pils. | I de ɛp fɔ ridyus di inflamɛns na di bɔdi. |
| DHA (Dokosaheksaenoik Asid) . | Insay fish, it dɛn we gɛt fɔt, fish ɔyl pils, ɛn sɔpɔtmɛnt dɛn we dɛn mek wit algae. | I impɔtant fɔ mek di bren wok fayn ɛn fɔ mek i kɔntinyu fɔ liv. |
| ALA (Alfa-linolenik Asid) . | Insay walnut, chia sid, flaks sid, ɛn vɛjitebul ɔyl lɛk kanola ɛn soya bin. | di bכdi de kכnvכlt dis ALA to di mכr aktv fכm dεm EPA εn DHA, bכt na sכm sכm sכm sכm wan dεm . |
Yu tink se ɔva-di-kɔnta (Nɔn-prɛskrishɔn) pils kin rili wok?
Na wan tin we rili impɔtant. Bɔrku stɔdi dɛm wae dɛn dɔn du fɔ protɛkt ɔr trit wan sik dɔn sho se fɔ tek low-dose omega-3 supliment (we yu kin bay ova-di-kɔnta) ɛvride nɔr de gi big wɛl bɔdi bɛnifit.
Di onli bεnεfit dεm we dεn pruv klia wan fכ hεlth na di fכm fכ ay doz omega-3 (prεskrishכn-strεngth omega-3) we dכkta gi.
So, if yu jɔs bay omega-3 pils na di famasi ɛn tek am, dɛn nɔ go gi yu di rizɔlt we yu de ɛkspɛkt.
So wetin na di difrɛns bitwin di Omega-3 we dɔktɔ gi ɛn di Prɛskrishɔn Omega-3?
Omega-3 pils we dɔktɔ gi yu gɛt bɔku bɔku omega-3 pas di wan dɛn we yu kin bay na kɔwnta. Di ɔtoriti dɛn we de rigul di drɔgs kin wach dɛn ɔltɛm fɔ si if dɛn gɛt kwaliti ɛn sef.
We i kam pan di blɔd lipid, dɛn kin gɛt gud kɔlɔstrel (HDL), bad kɔlɔstrel (LDL), ɛn triglisɛrɛyd . Yu dɔktɔ go mɔs gi yu omega-3 if yu triglisɛrɛyd lɛvɛl rili ay (ɔva 500 mg/dL).
Sɔm stɔdi dɛn dɔn sho se dɛn mɛrɛsin ya kin mek yu gɛt bɔku bɔku kɔlɔstrel (HDL). Bɔt dɛn kin mek yu bad kɔlɔstrel (LDL) bɔku bak. Bikɔs bɔku tin dɛn de we yu fɔ tink bɔt, na yu dɔktɔ nɔmɔ go disayd if dis mɛrɛsin fayn fɔ yu.
If yu gɛt ay triglisɛrɛyd, i kin mek yu gɛt at sik ɛn strok. Dɛn kin mek bak di pankrias inflamɛns (pankrias).
Na sɔm kayn omega-3 mɛrɛsin dɛn we dɔktɔ dɛn kin gi:
- `Epanova` (omega-3-kabכksilik asid) - Dis gεt כl tu di EPA εn DHA.
- `Lovaza` (omega-3-acid ethyl esters) - Dis kin gɛt ɔl tu di EPA ɛn DHA bak.
- `Omtryg` (omega-3-acid ethyl esters) - Dis kin gɛt ɔl tu di EPA ɛn DHA bak.
- `Vascepa` (icosapent ethyl) - Dis kin gɛt EPA nɔmɔ.
Ɛni bad bad tin dɛn de we dɛn pils ya kin du?
Yɛs, lɛk ɛni mɛrɛsin, dɛn tin ya kin gɛt bad bad tin dɛn. I dipen pan di kayn we aw yu tek.
Omega-3s we nɔ gɛt prɛskrishɔn frɔm di famasi
Di amount of omega-3s we de pan di lɛbl kin nɔ rili de insay di pil. Bikɔs dɛn nɔ gɛt strikt lɔ dɛn lɛk drɔgs, dɛn kin gɛt ɔda tin dɛn bak we yu nɔ want. Smɔl smɔl sayd ɛfɛkt dɛn na:
- Fish smel ɔ wan fishy teys na di mɔt
- Bɛlɛ nɔ kin fil fayn
If yu gɛt bɛlɛ, yu de gi yu bɛlɛ, yu de tek mɛrɛsin we de mek yu blɔd tan, ɔ yu gɛt alɛji to fish/sifud , yu fɔ rili tɔk to yu dɔktɔ bifo yu yuz ɛni wan pan dɛn supamakit ya.
Omega-3s we dɛn kin gi prɛskrishɔn
Dɛn sayd ɛfɛkt ya kin difrɛn difrɛn wan fɔ di kayn mɛrɛsin.
| Di kayn drɔg we dɛn kin yuz | Sɔm sayd ɛfɛkt dɛn we pɔsin kin gɛt |
|---|---|
| Epanova, we de na di wɔl | Dayarɛa, nɔs, bɛlɛ pen. |
| Lovaza ɛn Omtryg | Blɔt, wan teys we nɔ fayn na di mɔt, bɛlɛ nɔ kin fil fayn. |
| Vascepa we dɛn kɔl Vascepa | Pen na di jɔyn dɛn. |
Impɔtant pɔynt fɔ pe atɛnshɔn to!
We dɛn tek am wit bɔku bɔku omega-3, i kin afɛkt di we aw blɔd de klɔt. Dis min se if yu blɔd, i kin tek lɔng tɛm fɔ lɛ di blɔd stɔp. So, if yu de tek blɔd thinner lɛk Warfarin/Coumadin , ɔ if yu de yuz pen kil lɛk Aspirin ɔ Ibuprofen , i impɔtant fɔ tɛl yu dɔktɔ bɔt dis bifo yu tek omega-3.
Mɛsej we dɛn kin kɛr go na os
- Di bɛst ɛn sef we fɔ gɛt omega-3 na fɔ it natura l it dɛn lɛk fish we gɛt ɔyl.
- Di omega-3 pils dɛn we nɔ gɛt bɔku bɔku mɛrɛsin we dɛn bay na famasi dɛn we nɔ gɛt dɔktɔ in prɛskrishɔn nɔ gɛt ɛni bɛnifit we dɛn dɔn pruv fɔ trit di sik dɛn we pɔsin kin gɛt.
- Dɔktɔ go gi omega-3 mɔ fɔ pipul dɛn we gɛt rili ay triglisrayd lɛvɛl na dɛn blɔd. Na we dɔktɔ advays nɔmɔ dɛn fɔ tek am.
- Tɛl yu dɔktɔ bɔt ɛni sɔpɔtmɛnt we yu de tek, mɔ if yu gɛt bɛlɛ, yu de gi yu bɛlɛ, ɔ yu de tek ɔda mɛrɛsin.
- Nɔ tek bɔku omega-3 sɔpɔtmɛnt fɔ yusɛf. Na yu dɔktɔ nɔmɔ no wetin bɛtɛ fɔ yu wɛlbɔdi prɔblɛm.
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