Mi tam tak chuan "oil" tih thumal kan hriat hian kan hlau deuh thin a ni lawm ni? A bik takin cholesterol kan ngaihtuah hian a theih ang anga thau thau kan ei zat tihtlem kan tum thin. Mahse, hriak chi hrang hrang hi taksa tan a pawi lo tih i hria em? Dik tak chuan kan taksa tana pawimawh tak, a bik takin thinlung hriselna atana pawimawh "oil tha" te pawh a awm bawk. Oil tha ber ber ei tur pakhat chu "oily fish" hi a ni.
Engvangin nge he sangha hriak hi thinlung tan a tha em em?
A awlsam zawngin sawi ila, a chhan ber chu heng sangha chi hrang hrangte hian Omega-3 fatty acids tih hming pu nutrient an pai tam vang a ni. Hengte hi a hmaa kan sawi tawh "thau tha" te chu an ni. Sa a awm saturated fats hrisel lo ang lo takin heng Omega-3 te hi kan taksa tan a hlu hle.
Chuti a nih chuan engtin nge heng omega-3 te hian kan taksa hi a puih?
- Triglycerides a tihtlem: Triglycerides hi kan thisena thau tha lo chi khat a ni. Hengte pung hi thinlung natna thlentu lian tak a ni. Omega-3 hian heng triglyceride level te hi nasa takin a tihniam thei a ni.
- Thisen kalna kawnga thau awm zat a tihtlem: Kan thisen kalna kawng bang a thau awm, "plaques" siamin, thinlung natna a thlen thei. Omega-3s hian heng plaque te hi a lo pian chakna chu a ti hniam thei a ni.
- Taksa a inflammation a tihziaawm: Omega-3s hian taksaa natna chi hrang hrang thlentu inflammatory condition fiah lo tak takte control theihna a nei bawk.
Chuvangin, an thinlung lam ngaihtuah tu tan chuan an eitur ah sangha hriak telh telh a pawimawh hle.
Hei hi scientific evidence eng nge ni?
Hei hi anecdotal evidence mai a ni lo. Kum tam tak chhung chu sangha hriak nei hlawkna zirchian nan zirchianna tam tak neih a ni tawh a. Entirnan, zirchianna engemaw zat zirchianna pawimawh tak pakhatah chuan nitin sangha hriak atanga omega-3s ei hian triglyceride level 25% leh 30% inkar a tihhniam thei tih hmuhchhuah a ni.
He evidence hi a nghet em em a, khawvel huapa pawl hmingthang tak tak US FDA (Food and Drug Administration) te pawhin omega-3 fatty acids (a bik takin EPA leh DHA ) chu thinlung natna tihziaawmna atan official takin an pawm a ni. He nutrient nei ei tur siamte pawhin "thinlung natna hlauhawmna tihziaawmna kawngah a pui thei" tih sawi an phalsak bawk.
Chuti a nih chuan heng sangha thau tak tak ei tur tha tak takte hi engte nge ni?
A tam zawkah chuan hengte hi tui lum sangha an ni. Sri Lanka ramah chuan awlsam takin heng sangha thenkhat hi kan hmu thei a. A hnuaia table-ah hian sangha chi hrang hrang rawt thenkhat tarlan a ni.
| Nga chi hrang hrang | Sri Lanka rama kan pawimawhna |
|---|---|
| Sangha chi khat | Omega-3 a pai tam hle. Supermarket-ah lei theih a ni. Tlem a man to deuh. |
| Tuna / Tuna | Nga thar emaw canned fish angin awlsam taka hmuh theih a ni a, omega-3 awmna tha tak a ni. |
| Sardines-ah chuan a awm a | Cheap, Sri Lanka ramah chuan a awm fo. Omega-3 a tam hle. Canned sardines pawh hi a tha hle. |
| Mackerel / Kumbalawa tih a ni | Sri Lanka rama hmuh tam tak sangha chi dang hrisel tak. |
| Trout a ni | Salmon ang maiin a tha. Sri Lanka-ah chuan a tam lo hle nachungin, a chang chuan hmuh theih a ni. |
| Herring a ni | Chaw tha tak ni mahse, Sri Lanka rama sangha chi khat hmuh tur awm lo a ni. |
Sangha i siam dan pawh a pawimawh hle!
Sangha eng pawh ei la, i chhum dik loh chuan a thatna zawng zawng i hloh thei a ni. Sangha hriselna atana a thatna zawng zawng hi deep fry i tih chuan a bo vek a ni.
"Heng ei tur eng pawh i siam dan hian i thisen cholesterol level ah nghawng lian tak a nei a. Heng ei tur te hi grill, steam, emaw bake emaw hi a tha ber fo thin. - Keecha Harris, ei leh in lama mithiam.
Thil tih dan tha leh tha lo chu eng nge ni tih i lo en ang u.
| Hrisel zawka hman dan tur | Thiltih dan hrisel lo |
|---|---|
| ✔️ Steaming a ni | ❌ Deep Frying a ni |
| ✔️ Grilling a ni | ❌ Pan-frying ah chuan oil tam tak dah tur a ni |
| ✔️ Baking a ni | |
| ✔️ Curry siam |
Tuna sandwich hi kan duh vek a, mahse hrisel zawka siam theih a ni. Mayo thau tlem leh thil tha zawk, whole wheat chhang ang chi hmangin i siam thei bawk.
Kar khatah sangha engzat nge i ei tur?
Tuna nutritionist te rawtna chu kar khatah sangha vawi hnih tal ei tur a ni . Serving khat chu gram 85-100 vel a ni tlangpui. A awlsam zawngin, i kutphah ang zat sangha chi khat.
A pawimawh ber chu sangha chi khat, ei nuam tak tak thlan hi a ni. Tichuan tih danah siam a awlsam zawk ang.
American Heart Association chuan ni khatah EPA leh DHA gram khat tal, a bik takin thinlung natna i neih chuan , a theih chuan sangha atanga lak a rawt a ni. Mahse, thinlung natna i neih chuan he thu hi i doctor nen inbia a, a thurawn zawm a pawimawh.
Sangha ei i duh loh chuan engtin nge i tih ang?
Sangha rim pawh duh lo mi thenkhat an awm. Anmahni sangha force-feed tum pawh hian awmzia a nei lo. Vanneihthlak takin omega-3s hmuh theih dan dang a awm bawk.
- Walnuts a ni
- Flaxseed a ni
- Canola hriak a ni
- Omega-3 tamna egg a ni
Heng thilte hi i ei leh in ah te dah belh i tum thei ang.
Thil pawimawh dang hriat reng tur
- Calorie chungchang pawh ngaihtuah teh: Nga "oily" ah hian thau hrisel tak tak awm mahse, calorie a tam bawk. Chuvangin ei tam lutuk hian taksa rihna a tipung thei a ni. Mahse thudik tak chu kan rama mi tam zawk hian sangha recommended zat pawh an ei ngai lo. Chuvangin ngaihtuahawm tur a awm lo.
- Toxins te hi fimkhur rawh: Tuipui thil chi thenkhat, a bik takin sangha lian tak tak tuna te hian mercury ang chi metal rit tak tak a pai thei a ni . Salmon ang chi sangha hian polycyclic aromatic hydrocarbons (PCBs) ang chi toxin a nei thei bawk . Hetiang hlauhawmna hi hmeichhe naupai, naupai tum hmeichhia leh naupang tê tê tan chuan a sang hle. Heng zinga pakhatah hian i tlak chuan i doctor hnenah eng sangha chi nge ei tur a him tih leh engzat nge ei tih zawt ngei ang che.
Take-Home Thuchah a ni
- Nga thau nei (sardines, tuna, leh salmon ang chi)-a awm Omega-3 fatty acids hi thinlung hriselna atan a \angkai hle.
- Kar khatah sangha vawi hnih tal ei tum ang che (serving khatah palm ang vela piece khat).
- Nga i siam dawnin deep frying loh tur a ni. Chu ai chuan hrisel zawk, steaming, grilling, emaw poaching/brining te hmang zawk ang che.
- Lung natna i neih emaw, nu naupai emaw i nih chuan i ei leh in chungchang doctor nen sawiho la, thurawn mumal tak la rawh.
- Sangha ei i duh loh chuan omega-3 awmna ei tur dang, walnut leh flaxseeds te thlang la.
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh