Yu don hie di nem ‘Omega-3’ bifo? Yu go dɔn si we dɔktɔ tɔk bɔt am, na TV sho, ɔ na bɔtul we gɛt vaytamɛn na di famasi. Pan ɔl we bɔku pipul dɛn kin tɔk bɔt am, yu nɔ kin ɔndastand klia wan wetin na dɛn tin ya, wetin mek dɛn impɔtant fɔ wi bɔdi, ɛn usay wi go ebul fɔ gɛt dɛn fayn fayn wan. So, tide wi go tɔk rili simpul bɔt dis impɔtant fat asid we dɛn kɔl Omega-3, in bɛnifit dɛn, ɛn di it dɛn we gɛt bɔku pan dɛn.
Wetin rili na Omega-3?
Fɔ tɔk am simpul wan, omega-3 na wan kayn ‘gud fat’ we impɔtant fɔ mek wi bɔdi wok fayn fayn wan. Dɛn na pat pan ɔl di sɛl dɛn na wi bɔdi. Dɛn fat asid ya kin gɛt tri men kayn.
1. ALA (Alpha-linolenic acid): Dis kin de mɔ pan it dɛn we dɛn mek wit plant, lɛk flaks sid, chia sid, ɛn walnut.
2. EPA (Eicosapentaenoic acid): Dɛn kin si dɛn tin ya mɔ na si fud.
3. DHA (Docosahexaenoic acid): Lɛk EPA, dis kin bɔku pan sifud, mɔ na fish we gɛt ɔyl.
pan dεn tin ya, dεn kכl ALA ‘εsεnshal fεt asid’ . Di rizin fɔ dis na bikɔs wi bɔdi nɔ kin ebul fɔ mek am fɔ insɛf. So, wi fɔ gɛt am frɔm it. wi bכdi kin kכnvכlt sכm sכm ALA we wi de it to EPA εn DHA. Bɔt da mɔni de rili smɔl. So, if wi it it dɛn we gɛt bɔku EPA ɛn DHA, dat de gi wi bɔdi bɔku bɛnifit dɛn dairekt wan. DHA impɔtant mɔ fɔ di wɛlbɔdi na di bren ɛn yay.
Di sɔprayz bɛnifit dɛn we Omega-3 gɛt fɔ wi bɔdi
Omega-3 nɔto jɔs wan kayn fat. Dɛn gɛt bɔku bɛnifit fɔ wi wɛlbɔdi.
Wan bɛst padi na in at
Risach dɔn sho se if yu it it we gɛt bɔku omega-3, dat kin rili ridyus di risk fɔ gɛt at sik. Dɛn tin ya na:
- I de ridyus di bad kɔlɔstrel (LDL) ɛn triglisrayd lɛvɛl na di blɔd.
- Dis kin mek di plek dɛn nɔ bɔku insay di blɔd vesel dɛn ɛn i kin mek dɛn nɔ lɔk. Tink bɔt am lɛk dɔti we de gɛda insay wata paip. Dɛn tin ya kin mek di plek we kin gɛda insay wi blɔd vesel dɛn kin bɔku.
- I kin ɛp bak fɔ kɔntrol blɔd prɛshɔn.
I de ridyus di inflamɛns we nɔ nid fɔ de na di bɔdi
Inflameshɔn na nɔmal ɛn wɛlbɔdi rispɔns to infɛkshɔn ɔ injuri. Bɔt if dis inflamɛns de fɔ lɔng tɛm, ivin if i nɔ bɔku (inflammation we nɔ de dɔn), i kin mek pɔsin gɛt bɔku sik dɛn lɛk at sik, at at sik, ɛn pwɛl at. Omega-3 kin kɔntrol dis inflamɛns we yu nɔ want ɛn ridyus di risk fɔ gɛt sik dɛn we gɛt fɔ du wit am.
Gret fɔ di bren fɔ wok ɛn fɔ mɛmba
yu bren na 60% fεt, εn wan big pat pan dat na DHA. So omega-3, mɔ DHA, impɔtant fɔ mek di bren wok fayn fayn wan.
- Sɔm stɔdi dɔn sho se pipul dɛm wae de tek omega-3 ɔltɛm kin gɛt bɔrku risk fɔ gɛt sik dɛm wae gɛt fɔ du wit mɛmori lɛk Alzaima ɛn dis maynia sik.
- Dɛn kin ɛp bak fɔ mek pikin ɛn yɔŋ pipul dɛn we de lan, mɛmba ɛn pe atɛnshɔn mɔ.
Us it dɛn we gɛt Omega-3 mɔ?
Di bɛst pat na dat omega-3 na sɔntin we wi kin ebul fɔ fɛn izi wan na wi it. I bεst fכ gεt dis nyutriεnt frכm nεchכral it dεm pas supliment. Na dis na di list fɔ it dɛn we gɛt bɔku omega-3.
| Tayp fɔ it | Speshal pɔynt dɛn ɛn tin dɛn we yu fɔ no |
|---|---|
| Fish we gɛt ɔyl (salmɔn, makrɛl, ɛring, ɛring, sadin) . | Dis na di bɛst sɔs fɔ EPA ɛn DHA. I fayn fɔ put dɛn fish ya insay yu it tu tɛm insay di wik. Tin dɛn we dɛn kin put insay tin fɔ it kin gɛt bɔku omega-3 bak. |
| Flaks sid ɛn flaks sid ɔyl | Wan pan di it dɛn we gɛt bɔku bɔku plant dɛn na ALA. Yu kin grind flaks sid ɛn ad am to yogɔt ɛn ɔts. Yu kin yuz flaks sid ɔyl fɔ mek salad. Bɔt dis ɔyl nɔ fayn fɔ ɔt ɛn kuk. |
| Chia Sid dɛn | Dis na rich tin bak wit ALA. Yu kin sok am na wata ɛn it am lɛk puding. I gɛt bɔku fayv ɛn prɔtin bak. |
| Walnuts we dɛn kɔl | Dis na fayn fayn nɛt we izi fɔ it ɛn gɛt bɔku ALA. Fɔ it lɛk wan anful walnut ɛvride na gud abit. |
| Soya bin ɛn Tofu | Wan fayn we fɔ gɛt omega-3, mɔ fɔ di wan dɛn we nɔ de it bif. Edamame, we na wan kayn soya bin we dɛn dɔn bɔy, gɛt bɔku omega-3 bak. |
| Shelfish we dɛn kɔl Shelfish | Animal dεm lεk כysta, krab, εn shrimps gεt sכm כmכnt dεm bak pan כl di tri kayn omega-3 dεm (ALA, DHA, EPA). |
Lɛ wi no bak bɔt sɔpɔtmɛnt ɛn sayd ɛfɛkt dɛn.
Sɔm pipul dɛn, mɔ di wan dɛn we nɔ lɛk fɔ it fish, kin tink bɔt fɔ tek omega-3 sɔpɔtmɛnt. Fish ɔyl ɛn kɔd liva ɔyl na tin dɛn we bɔku pipul dɛn kin sɛl na makit. Bɔt sɔm tin dɛn de we yu fɔ no bifo yu yuz dɛn.
Di tin we impɔtant pas ɔl: Nɔ ɛva bigin fɔ tek omega-3 sɔpɔtmɛnt dɛn we yu nɔ go to yu dɔktɔ fɔs, mɔ if yu gɛt ɔda sik ɔ yu de tek ɔda mɛrɛsin.
- Di sayd ɛfɛkt dɛm: Sɔm pipul dɛn kin gɛt bɛlɛ at ɛn dɛn kin gɛt dayarɛa we dɛn de tek dɛn pils ya. Dɛn tin ya kin bɔku as di doz de go ɔp.
- Intarakshɔn wit ɔda mɛrɛsin dɛn: If yu de tek tin dɛn we de mek yu blɔd tan ɔ tin dɛn we de mek yu nɔ fil pen (lɛk ibuprofen), if yu tek omega-3 sɔpɔtmɛnt dɛn, dat kin mek yu gɛt mɔ blɔd. So mek shɔ se yu tɔk to yu dɔktɔ bɔt dis.
- Speshal risk: uman dɛn we gɛt bɛlɛ, pipul dɛn we de pan risk fɔ gɛt dayabitis, ɛn pipul dɛn we gɛt ay LDL kɔlɔstrel lɛvɛl fɔ go to dɔktɔ bifo dɛn tek omega-3 sɔpɔtmɛnt. Sɔntɛnde, if yu tek bɔku mɛrɛsin, dat kin mek yu gɛt ɛmoraji strok.
- Mɛksiko Pɔyzin: Pan ɔl we fɔ it fish na di bɛst we fɔ mek dis nɔ apin, sɔm big fish dɛn lɛk sɔd fish ɛn king makrɛl kin gɛt bɔku mɛkuri. So, i go fayn fɔ mek yu nɔ it dɛn kayn fish dɛn de ɔltɛm. Bɔt jɔs lɛk ɔl ɔda tin dɛn, di bɛnifit dɛn we pɔsin kin gɛt we i it bɔku pan di kayn fish dɛn kin pas di prɔblɛm dɛn we i kin gɛt.
Mɛsej we dɛn kin kɛr go na os
- Omega-3 na wan kayn ‘gud fat’ we impɔtant fɔ wi at, bren, ɛn ɔl wi wɛlbɔdi.
- Di bɛst we fɔ gɛt dɛn tin ya na bay we yu de it natura l it dɛn. Fish we gɛt ɔyl (salmon, sadin), flaks sid, chia sid, ɛn walnut na sɔm pan di bɛst tin dɛn we dɛn kin gɛt.
- Yu kin gɛt di omega-3 we yu nid izi wan bay we yu ad fish to yu it tu ɔ tri dez insay di wik.
- If yu de tink bɔt fɔ tek omega-3 sɔpɔtmɛnt, duya tɔk to yu dɔktɔ fɔs. Nɔ disayd fɔ yusɛf.
- Fɔ mek yu it fayn ɛn difrɛn tin dɛn na di bɛst fawndeshɔn fɔ mek yu gɛt wɛlbɔdi.
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