Omega-3 Fatty Acids te hi eng nge ni? - I taksa hian a mamawh tak tak em?

"Omega-3" chungchang hi hetah leh khawiah emaw i hre tawh ngei ang, a dik em? I thian pakhatin a hrilh che a ni mai thei, TV-ah pawh i hmu a ni mai thei. Heng Omega-3 te hi eng nge ni tak tak? Kan taksa tan an tha em? An chhe em? Vawiin hian heng Omega-3s chungchang hi awlsam leh awlsam takin kan sawi dawn a ni. I hriatthiam theih dan tur, thian nena inbiakna ang maiin.

Omega-3 chu eng nge ni? A awlsam zawngin i hrethiam ang u!

A awlsam zawngin, omega-3s hi kan taksa mamawh thau chi khat a ni . "Polyunsaturated fats" tih category-ah an tel a ni. Kan taksa hian heng omega-3 fatty acids te hi a siam tling thei lo. Chuvang chuan kan ei leh in atanga kan hmuh a ngai a ni. Chuvangin "essential nutrients" an ti a ni.

Ngaihtuah teh, fatty acids hi chemical molecule, chain te tak te ang chi a ni. Heng chain te hi carbon, oxygen leh hydrogen atom atanga siam a ni.

Kan sawi fo thin thau chi hnih a awm a, chungte chu:

1. Saturated fat: Hengte hi thau "tha lo" kan tih te hi a ni a, a chhan chu ei tam lutuk chuan lung natna leh stroke ang chi natna a thlen theihna a tipung a ni.

2. Unsaturated fats: Hengte hi thau "tha" te an ni. Tin, chi hnih ah then an ni bawk a, chungte chu "polyunsaturated fats" leh "monounsaturated fats" te an ni. Omega-3s hi polyunsaturated group-ah an tel a ni.

Chuvangin, omega-3 hi thau hrisel tak a ni a, chu chu i ei leh in ah i dah belh thei a, chutiang saturated fats tha lo te chu ai chuan.

Omega-3 fatty acids atanga kan taksaah eng nge thleng?

Omega-3 fatty acids hian kan taksaa cell tinte chu a thawk tha hle a ni . Kan cell membrane-a thil pawimawh tak an ni. In bang ang bawkin cell-te chu structure an pe a, cell-te chu an inbiakpawhna atan an pui bawk. Cell tin tan pawimawh ni mah se, omega-3s hi kan mit leh thluak cell-ah a tam hle a ni .

Hei bakah hian omega-3s hian kan taksaah chakna (calories) a pe a, system pawimawh tak tak, kan cardiovascular system leh endocrine system te hriselna vawng reng turin a pui bawk.

Omega-3 fatty acids chi hrang hrang eng chi nge awm?

Omega-3 hi chi thum a awm a, chungte chu:

1. EPA (Eicosapentaenoic acid): Hei hi "marine omega-3" chi khat a ni a, a chhan chu sangha atanga lak chhuah a nih ber vang a ni.

2. DHA (Docosahexaenoic acid): EPA ang bawkin hei hi tuipui lama omega-3 a ni. Sanghaah pawh a awm tam ber.

3. ALA (Alpha-linolenic acid): Hei hi thlai chawa omega-3 chi khat a ni.

Kan sawi tawh ang khan omega-3s hi kan ei leh in atanga kan hmuh tur pawimawh tak tak a ni. ALA kan ei hian kan taksa hian chu ALA tlemte chu EPA ah a chantir thei a, chutah chuan DHA ah a chantir thei bawk. Mahse, hei hian EPA leh DHA tlemte chauh a siam chhuak a ni. Chuvang chuan ei leh inah EPA leh DHA awmna eitur (a bik takin sangha) te hi kan telh a pawimawh hle.

Omega-3 fatty acids hian eng hlawkna nge kan hmuh?

Omega-3 hian kan thinlung hriselna atan hlawkna tam tak a nei a.

A hlawkna ber pakhat chu thisen a triglyceride level tihhniam a pui a ni.

Triglycerides hi kan thisena thau chi khat a ni. An pung (hypertriglyceridemia) chuan atherosclerosis an tih natna a thlen thei a, chu chuan thinlung natna leh stroke vei theihna a tipung a ni. Chuvangin, i triglyceride level control a pawimawh hle. Tin, omega-3s hian i cholesterol "tha" (HDL cholesterol) a tisang thei a, i thisen sang a tihhniam thei bawk.

Zirna thenkhatah chuan omega-3s hian hetiang hlauhawmna a tihziaawm thei tih hmuhchhuah a ni:

• Lung leh thisen zam natna (CVD) .
• Cardiovascular disease i neih tawh chuan, a rah chhuah thihna
• Heart rhythm dik lo vanga thihna thut (Arrhythmia) .
• Thisen a chhuak thin

Lung hriselna bakah hian zirchianna thenkhat chuan omega-3s hian natna dang vei theihna a tihziaawm thei niin an sawi:

• Cancer chi thenkhat, a bik takin hnute cancer
• Alzheimer natna leh dementia natna te
• Kum upat avanga mitdelna (Age-related macular degeneration) (AMD), kum upat ruala mit chak lohna thlentu natna a ni

Hetiang hlawkna dang chungchangah hian zirchianna a la kal zel a ni.

Chuvangin omega-3s hi kan tan a tha tak tak em?

I ei leh in atanga omega-3s i hmuh chuan thinlung natna i neih theihna a ti tlem thei a ni. A tlangpuiin omega-3s hi pill atanga lak ai chuan ei tur (nga ang chi) atanga lak a tha zawk.

Omega-3 dietary supplement, sangha hriak pill te hi mi thenkhat tan chuan a tangkai thei hle. Mahse, i hman hunah fimkhur hle tur a ni. Doctor nen inbiakna hmasa lovin OTC supplement lei ngai suh. I chhungkaw doctor emaw cardiologist emaw chuan i hriselna leh lipid level te a zirchiang thei a, i tana tha tur supplement a rawn rawt thei bawk. Supplement thenkhat chu an dose a zirin a hnuaia mi ang hian an ti thei a ni:

• Tuna i ei mek damdawi thenkhat nen a inmil lo thei.
• Side effect nuam lo tak tak a thlen thei.
• Heart rhythm disorder atrial fibrillation an tih chu a tipung thei a ni.
• Antiplatelet damdawi emaw anticoagulant emaw i ei a nih chuan thisen chhuah theihna a sang thei.

Tin, supplement hrang hrangah hian omega-3 compound hrang hrang a awm bawk. Chung zinga ṭhenkhat chuan thinlung hriselna atan hlawkna an nei tih finfiah a ni lo. Research atanga a lan dan chuan compound bik "icosapent ethyl" (EPA atanga tihthianghlim) tih a ni. Hetiang supplement hian a hnuaia criteria zawng zawng zawmtute tan a pui thei a ni:

• Atherosclerotic cardiovascular disease a vei tih hmuhchhuah a nih avangin.
• Triglyceride level sang (135 atanga 499 mg/dL) nei.
• "Statins" group atanga cholesterol tihhniamna damdawi ei leh LDL ("bad") cholesterol level control (100 mg/dL hnuai lam) dah.

A pum puiin omega-3 supplement hlawkna chungchanga clinical trial result hi a inang lo hle. Zirna thenkhatah chuan thinlung venghimtu an ni tih an sawi a, thenkhat erawh chuan hlawkna an nei lo niin an sawi thung. Hei hi zirchianna kalphung inang lo (dose, omega-3 compound, leh zirchiannaa tel damlote ang chi) vang pawh a ni thei.

He thupui hi zirchiangtute’n an zir chhunzawm zel chuan ei leh in chungchanga kaihhruaina leh rawtnate chu a danglam thei a ni. Chuvang chuan hemi chungchang hi Doctor nen inbiak a pawimawh hle a ni. I mamawh leh i damdawi lam chanchin ang zela thurawn a pe thei che a ni. Chu thurawn chu a dik ber, a hun lai ber leh science lama innghat ber a ni.

Eng ei tur nge omega-3 tamna ber?

The best dietary source of omega-3 is fish , mahse he nutrient pawimawh tak hi thlai ei tur thenkhat atang pawhin i hmu thei bawk.

Sangha hi a tha ber!

Sangha chi thenkhatah chuan omega-3s (a bik takin DHA leh EPA) a tam hle. Entirna thenkhat chu:

• Sangha chi khat
• Mackerel (Mackerel - Alla, Kumbalawa ang chi) .
• Sardine a ni
• Herring a ni
• Anchovy (sprat ang chi) .
• Trout (Tui thianghlim) .
• Tuna - a bik takin tuna light

Sangha-a mercury awm hi kan ngaihtuah tur em ni?

Ni e, hei hi ngaihtuah tur a ni. Nga chi thenkhatah chuan mercury hi a dang aiin a sang zawk a ni. Hengte hi sangha lian zawk, sangha dang ei thin an ni tlangpui. An ei leh in avang hian an tissue-ah mercury a pung rang zawk a ni. Mercury level sang zawk sangha chi thenkhat chu:

• King mackerel a ni
• Marlin chuan a rawn ti a
• Orange roughy a ni
• Shark a ni
• Swordfish a ni
• Tilefish (Gulf bial) a awm a ni.
• Tuna (Tuna lian tak) .
• Perch (Tui thianghlim) .
• Largemouth bass a ni

Solo fisherman i nih chuan tualchhung thuneitute emaw, sorkar agency kaihhnawih emaw hnenah i bula tuikhuah atanga sangha i man te hi ei atan a him em tih hriat chian a tha.

Mercury tamna sangha ei fo hi i tihtlem tur a ni.A chhan chu mercury tam lutuk hian "mercury poisoning" tih dinhmun a thlen thei a ni. I thluak, nervous system leh taksa system dangte a tichhe thei a ni. Mi thenkhat chu mercury hi an sensitive zawk a, a nih loh leh harsatna an nei tam zawk bawk. Chuvangin he sangha chi hi an ei tur a ni lo. Hetiang mite hi chu:

• Nu naupai te
• Naupang kum 11 hnuai lam

Mahse, sangha chi hrang hrang, naupai leh naupang tan omega-3 awmna him tak a awm a, a tlem berah ei a nih chuan kar khatah ounces 12 (gram 340 vel) thleng a ni. Chutiang sanghate chu:

• Anchovies (sparrow) te chu a awm a.
• Herring a ni
• Mackerel (Atlantic emaw Pacific emaw char) a ni.
• Sangha chi khat
• Chen ho na pindan
• Trout (tui thianghlim) 1.1.
• Tuna (light, canned) a ni.
• Nga dum (whitefish) a ni

Albacore (sa var) tuna hian light tuna aiin mercury a nei tam zawk. A tlangpuiin kar khatah albacore tuna ounces 6 (gram 170 vel) aia tam ei loh a tha ber. Naupai emaw, nau hnute i pe emaw a nih chuan i doctor nen i tana a zat tur dik tak sawipui ang che.

Sangha ka ei loh chuan engtin nge ni ang?

Sangha ei theih loh chhan hrang hrang a awm. Nga allergy i nei a, vegetarian emaw vegan diet i zawm emaw pawh a ni thei. Chutiang a nih chuan thlai chi hrang hrang atanga siam chaw thenkhat atang hian omega-3 (ALA angin) i hmu thei ang. A nih loh leh, a chunga kan sawi tak icosapent ethyl ang chi supplement chungchang hi i doctor nen in sawi dun thei bawk.

ALA hi plant source tha ber pakhat chu ground emaw milled flaxseed hi a ni . Nitin i ei tur ah hian hei hi tablespoon hnih vel dah tum ang che. Oatmeal, smoothie, yogurt-ah te pawh i dah thei bawk.

ALA awmna thlai ei tur dang:

• Algae hriak a ni
• Canola hriak a ni
• Chia chi
• Edamame (soybean chi khat) .
• Flaxseed hriak a ni
• Soybean hriak a ni
• Walnuts a ni

ALA i mamawh zat hi thil engemaw zatah a innghat a, chu chu i kum leh i mipa leh hmeichhia te hi a ni. Puitling tan rawtna tlangpui thenkhat chu hetiang hi a ni:

• Mipa: Ni khatah gram 1.6
• Hmeichhia: Ni khatah gram 1.1
• Nu naupai: Ni khatah gram 1.4
• Nu naupai lai: Ni khatah gram 1.3

I doctor emaw dietitian emaw nen ALA hi i ei leh in-a dah theih dan tur sawipui rawh.

Ni khatah omega-3 engzat nge ka ei tur?

I doctor hnenah omega-3 i mamawh zat zawt rawh. Research atanga a lan dan chuan a zat hrang hrang hian hlawkna hrang hrang a pe a, chu chu i medical history a zirin a ni.

A tlangpuiin American Heart Association chuan thinlung natna nei tawh lote chu kar khatah sangha vawi hnih tal ei turin an rawt a (a vaiin 6-8 ounces, a nih loh leh gram 170-225 vel).Lung natna emaw, triglyceride level sang emaw i neih chuan omega-3s hi i hlawkpui lehzual thei. Mahse, i doctor nen i tan a zat tur dik tak sawipui a pawimawh.

Damlo thlan bik thenkhat chuan an ei leh in atang hian omega-3s an hmu tlem thei a, chuvangin fish oil supplement hian hlawkna an hmu thei a ni. Mahse, zirchiangtute chuan heng supplement te hi engtikah nge hman tur tih leh engtin nge hman tur tih an la zirchiang mek a ni. Chuvangin i ei chuan medical professional kaihhruaina hnuaiah chauh ei tur a ni.

Omega-3 hi ka ei tam lutuk thei em?

Ni khatah ei leh in atanga omega-3s gram 3 emaw a aia tam emaw i hmuh chuan i doctor nen inbia ang che. Heng fatty acids tam lutuk hian thisen chhuah emaw, harsatna dang emaw a thlen thei a ni.

Chaw leh ei leh in chungchanga zirchianna thar ber berte zawm chu thil harsa tak a ni thei. Tûn laia kan hriatte hi i nu leh pate emaw, i pi leh pute emaw thurâwn an zawm nên a danglam hle mai thei. Medical research dang ang bawkin omega-3 fatty acids chungchanga zirchiannaah hian thu thar a chhuak fo thin. Chu chu thurawn inthlau tak tak nei thuziak i chhiar thei tihna a ni a, a nih loh leh ṭhiante chuan sangha hriak pill ei tur leh ei loh tur an hrilh thei che a ni.

Chuvang chuan Doctor nena inbiakna neih a pawimawh em em a ni. I doctor hian nangmah leh i medical history hi a hre ber a ni. Ani chuan zirchianna thar ber berte chu a enfiah thei a, chu chuan engtin nge a nghawng theih che tih a hrilh thei che a ni. I taksa mamawh omega-3s hmuh dan tur personalized advice a pe thei bawk.

Take-Home Thuchah a ni

Okay, chuvangin kan sawiho atang khan Omega-3 chungchangah hian ngaihdan tha tak i neih ka beisei. A tawi zawngin:

• Omega-3 hi thau chi khat "tha" tak a ni a, kan taksa tana pawimawh tak a ni.
• Chungte chu thil tam takah a pawimawh a, chu chu thinlung hriselna, thluak hnathawh leh mit hmuhna te a ni.
• A chi thum a awm a, chungte chu EPA, DHA (sangha atanga lak), leh ALA (thlai atanga lak) te an ni.
• A tha ber chu ei leh in atanga omega-3 lak hi a ni a, a bik takin sangha atanga lak chhuah hi a ni.
• Fish oil supplement i ei a nih chuan doctor thurawn hnuaiah chauh ei ngei ngei tur a ni. Nangmah chauhin la suh.
• Mercury tamna sangha lakah fimkhur tur a ni a, a bik takin naupai leh naupang tê tê tan chuan fimkhur hle ang che.
• Nga i ei theih loh chuan ALA hi thlai chi hrang hrang flax chi, chia chi, leh walnut atanga lak theih a ni.
• Omega-3 i mamawh zat leh i hmuh theih dan tha ber chungchang doctor nen inbiakna neih a finthlak hle.

Chuvangin, i hriselna chungchang sawi dawn chuan ei leh in inthlau tak ei hi a pawimawh hle. Chu balanced diet-ah chuan Omega-3s hi a pawimawh hle.

` omega-3, thau acids, hriselna, ei leh in, sangha hriak, thinlung hriselna, ei tur