TV-ah emaw, chanchinbuah emaw, social media-ah emaw "Fish Oil" pill advertisement i hmu tawh ngei ang, a dik em? Thinlung tan a tha a, thluak hnathawhna kawngah a pui a, mit a tichak bawk tih ang chi thil tam tak an sawi. Chuti a nih chuan he thawnthuah hian eng thudik nge awm? Mi zawng zawng sawi angin a tha em? Kan lak a ngai tak tak em? Vawiin hian he sangha hriak, chu chu sangha hriak chungchang hi a awlsam leh chiang takin sawi ila.
A hmasain, sangha hriak chu eng nge ni?
A awlsam zawngin sawi ila, sangha hriak hi sangha hriak nei, salmon, tuna, herring, leh mackerel te tissue atanga lakchhuah a ni. Nga chu uluk taka chhum a, press a, a atanga tui lo chhuak atanga oil then hran atanga siam a ni.
He sangha hriak chanchin hi kum 50 vel kalta atang khan a intan a. Denmark rama scientist pawl pakhat chuan Arctic biala cheng Inuit mi thenkhat chu thinlung natna vei an tlem hle tih an hmuchhuak a. Hei hi a chhan an zawn chuan a chhan ber chu an ei tur chu sangha hriak a nih vang a ni tih an hrechhuak ta a ni. A chhan chu heng sanghate hian omega-3 fatty acids , kan taksa tana ei tur pawimawh tak an pai tam avangin.
Zirchianna atanga a lan dan chuan omega-3 hian kan thinlung leh thisen kalna kawngte tan a hlawkpui hle a ni. Chuvangin sangha hriak hi heng omega-3 hlu tak takte awmna pakhat a ni.
Tlem a thuk zawkin han lai ila: Omega-3 hi eng nge ni?
Omega-3 hi ei tur thenkhatah hian polyunsaturated fat chi khat a awm a. Hengte hi kan taksa tan a pawimawh hle . Amaherawhchu, kan taksa hian amahin a siam thei lo. Chuvang chuan kan ei leh in atanga kan hmuh a ngai a ni.
Omega-3 hlawkna lian ber ber thenkhat chu:
- Thisen a cholesterol tha lo level tihhniam nan a pui thin.
- Lung natna leh stroke ang chi natna a tihziaawm thei a ni.
- Mit leh thluak hriselna atana pawimawh.
- Immune system leh endocrine system hnathawh nan lung hi a pawimawh hle.
Omega-3 hi chi thum a awm a.
1. DHA (Docosahexaenoic acid): Hengte hi sangha hriakah a tam hle.
2. EPA (Eicosapentaenoic acid): Hei hi sangha hriak ah pawh a tam hle.
3. ALA (Alpha-linolenic acid): Thlai ei tur flaxseeds, chia chi, leh soybean-ah te a awm a, ALA hi kan taksain a tlem berah DHA leh EPA-ah a chantir thei a ni.
Ni khatah omega-3 engzat nge kan mamawh?
Ni khata omega-3 (ALA angin) mamawh zat hi kum leh mipa leh hmeichhia a zirin a inang lo.
| Kum hrang hrang | Mipa (ni khatah) . | Hmeichhia (ni khatah) . |
|---|---|---|
| Pian atanga thla 12 thleng | 0.5 gram a ni | |
| Kum 1-3 chhung a ni | 0.7 gram a ni | |
| Kum 4-8 chhung a ni | 0.9 gram a ni | |
| Kum 9-13 inkar a ni | 1.2 gram a ni | 1.0 gram a ni |
| Kum 14-50 inkar a ni | 1.6 gram a ni | 1.1 gram a ni |
| Kum 51+ a ni tawh | 1.6 gram a ni | 1.1 gram a ni |
| Special cases: Nu naupai chuan ni khatah gram 1.4 a mamawh a, nau hnute petu chuan ni khatah gram 1.3 a mamawh bawk. | ||
A pawimawh ber chu he omega-3 nutrient hi supplement aiin natural foods atanga lak a tha zawk fo thin a, a chhan chu foods hian hengte nen hian nutrient tha dang (antioxidants ang chi) a pai tel bawk a ni.
Eng ei tur nge omega-3 tamna?
- Nga hriak nei: salmon, tuna, mackerel, herring, sardines te an ni
- Tuipui lam thil: Crab, mussel, shrimp
- Thlai chi hrang hrang: Flaxseed leh flaxseed oil, Chia chi, soybean leh soybean oil, canola oil, black walnuts te
Nga i ei hian mercury i ngaihtuah tur em ni?
Hei hi mi tam tak tan chuan harsatna a ni. Sangha lian thenkhat chuan an taksaah hian metal rit tak, mercury an tih chu a awm thei a. Hengte hi ei tam lutuk hian kan thluak leh kan nervous system a tichhe thei a ni. Nu naupai leh naupang tê tête hian he thil hi an ngaihtuah bik a ngai a ni. Nga lian tak tak, shark leh swordfish te hian mercury an nei sang hle.
Mahse, kar khatah salmon, tuna leh sardines ang chi sangha gram 340 vel (ounces 12 vel) ei hi a him tawk hle nia ngaih a ni. He mercury hi sangha hriak supplement siam a nih hian a paih chhuak tlangpui.
Sangha hriak pills hian hriselna atana a thatna tak tak chu engte nge ni?
Hetah hian a pawimawh ber chu a awm. Nga ei tur atana sangha ei hi i thinlung tan a tha tih finfiahna chiang tak a awm laiin, fish oil supplement chungchanga zirchianna result erawh a inthlau deuh a ni Zirna thenkhatah chuan an \angkai hle tih a lang a, thenkhat erawh chuan an \angkai vak lo niin an sawi thung.
Thil pawimawh thenkhat chungchanga zirchianna hian eng nge a sawi tih i lo en ang u.
- Heart disease leh heart attack: Sangha hriak pill hian thisen a thau chi khat triglycerides a tihziaawm tih finfiahna a awm. Tin, thinlung natna nei tawhte tan pawh heart attack emaw stroke emaw an neih theihna tur tihtlem nan an pui thei bawk. Heng hlawknate hi mi hrisel aiin thinlung natna vei tan a nasa zawk a ni.
- Thisen sang: Zirchianna thenkhatah chuan sangha hriak ni khata gram 3 aia tam ei hian thisen sang tlem a tihniam thei tih an hmuchhuak. Mahse, hetiang zat tam ei hian thisen chhuah theihna a tipung thei a ni. Chuvangin, chutiang dose sang tak chu i doctor enkawlna hnuaiah chauh lo chuan hmang ngai suh .
- Thluak hnathawh: Sangha hriak hian Alzheimer natna a veng emaw, hriatrengna a tichak emaw tih finfiahna chiang tak a la awm lo . Zirna thenkhatah chuan hlawkna tlem a awm tih a lang a, mahse hei hi finfiah turin zirchianna tam zawk neih a ngai a ni.
- Rheumatoid Arthritis: Rheumatoid arthritis vei te tan chuan symptom zawng zawng an tihziaawm tih finfiahna a tlem hle. Mahse, data thenkhat chuan natna leh zing lama rilru hahna control nana painkiller (NSAID ang chi) mamawh zat tihtlem nan an pui thei tih a tarlang.
- Mit hriselna: 1.1.Omega-3s hian kum upat lama macular degeneration (AMD) a veng thei em tih chungchangah pawh evidence hrang hrang a awm bawk. Mit vawt chhinchhiahna tihziaawmna atan pawh an pui thei a, mahse hei pawh hi thutlukna siam theih a ni lo.
- Depression: Zirchianna thenkhatah chuan sangha ei tam zawkte hian depression an nei tlem zawk tih an hmuchhuak. Mahse, sangha hriak pill hian major depressive disorder a tidam thei tih finfiahna a awm lo.
Sangha hriak ei hian a hlauhawmna leh a nghawng tha lo
Supplement eng pawh i ei hmain doctor nen inbiakna neih hmasak a pawimawh. Sangha hriak pawh hi mi zawng zawng tan a tha lo.
- Thisen chhuah theihna: Sangha hriak hi a tam (ni khatah gram 3-5 aia tam) ei hian thisen zam a tihziaawm a, thisen chhuah theihna a tipung bawk. Thisen tithianghlimtu aspirin, warfarin, clopidogrel te i ei a nih chuan fish oil i ei hmain doctor rawn hmasa phawt tur a ni.
- Heart rate inthlak danglamna: Tun hnaia zirchianna lian pahnih chuan hun rei tak chhung dose sang tak tak (ni khatah gram 4 ang chi) ei hian thinlung natna thenkhat nei te tan heart rhythm pangngai lo neih theihna a tipung deuh thei tih hmuhchhuah a ni.
- Allergy: Seafood allergy nei tan sangha hriak hi a him em tih hriat a la ni lo. Chutiang allergy i neih chuan doctor thurawn tel lovin ei loh tur a ni.
- Side effect tenau te:
- Ka chhunga sangha thlum emaw rim emaw.
- Lungchhung natna.
- Pum natna, rilru hahna.
- Kawthalo.
- Lu na.
Cod Liver Oil supplement hian vitamin A leh vitamin D a pai tam hle a, hei bakah hian omega-3s a pai tel bawk. Vitamin A tam lutuk lakah fimkhur rawh, a toxic thei a ni.
Take-Home Thuchah a ni
- Omega-3 hi kan taksa tana nutrient pawimawh tak a ni. A hmuh theih dan tha ber leh him ber chu kar khatah vawi hnih tal sangha hriak ei hi a ni.
- Fish oil supplement hi mi thenkhat tan a hlawkpui thei a, a bik takin thinlung natna nei tan chuan a hlawkpui thei a, mahse a hriselna atana a thatna chungchanga zirchianna result erawh a inang lo hle.
- Supplement eng pawh i hman hmain, .I doctor nen inbia ngei ang che, a bik takin natna dang (a bik takin thisen tithianghlimtu) damdawi i ei a nih chuan emaw, naupai i nih chuan.
- Damdawi lam thurawn tel lo chuan sangha hriak hi a rawt aia tam ei loh tur a ni. "I ei tam chuan a pawi lo" tih ngaihtuah suh.
- Fish oil supplement i lei dawn a nih chuan brand rintlak, hmingthang tak atangin lei rawh.
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