I doctor chuan kar khatah vawi hnih tal sangha hriak (salmon, mackerel, sardines ang chi) ei turin a hrilh che a ni mai thei, a dik em? Mahse, oil-a fry loh a tha zawk. Chutianga kan sawi chhan ber chu heng sangha chi hrang hrangah hian Omega -3 a tam hle a, chu chu kan thinlung, thluak leh thil dang tam tak tan a hlawk em em a ni. Kan taksa hian a mah chauhin he omega-3 hi a siam thei lo. Chuvangin kan ei leh in atanga kan hmuh a ngai a ni. Tunlai mi tam takin an sawi thin omega-3 chungchang tlem han sawi belh leh ila.
Engtin nge he Omega-3 hi kan hmuh theih ang?
A awlsam zawngin, omega-3s hmuh theihna kawng tha ber chu ei leh in hmangin a ni a, a bik takin heng ei tur atang hian:
- Nga hriak nei: Sardine, herring, mackerel, mackerel, tuna, etc. ang chi sangha .
- Flaxseeds chi hrang hrang
- Nuts: A bik takin walnuts
Mahse thudik tak chu, a tam zawk chuan heng ei tur atang hian omega-3 kan hmu tlem hle. Chutiang a nih chuan i hmalakna hmasa ber chu heng ei tur tam zawk ei thiam hi a ni tur a ni. A chhan chu heng ei turte hian omega-3 chauh ni lovin, kan taksa mamawh nutrient tam tak, proteins, vitamins , leh minerals te pawh a pe bawk.
Omega-3 chi hrang hrang a awm em?
Ni e, omega-3 hi chi thum a awm a. Eng nge an nih, khawi atanga lo kal nge an nih, taksa tana an thil tih te hi han thlir ila.
| Omega-3 chi khat a ni | A hmuh theih dan tlangpui | Taksa tana rawngbawlna |
|---|---|---|
| EPA (Eicosapentaenoic acid) hmanga siam a ni. | Sangha, sangha hriak, artui thenkhat leh fortified foods, omega-3s doctor-in a pek loh emaw ei loh emaw a ni | Taksa chhunga inflammation tihziaawmna atan a pui. |
| DHA (Docosahexaenoic acid) tih hi a tha hle. | Nga, sangha hriak, algae supplement, omega-3s doctor-in a pek loh emaw ei loh emaw a ni | Thluak hrisel taka hnathawh leh dam khawchhuahna atana pawimawh. |
| ALA (Alpha-linolenic acid) tih hi a awm a. | Thlai atanga siam ei tur, walnut, flaxseed, chia chi, canola oil, leh soy oil te. | Hei hi taksaah EPA leh DHA-ah thlak ni mah se, a tlem lutuk chauh hi a inthlak a ni. |
Damdawi dawr atanga supplement i lei leh doctor-in damdawi a pek inthlauhna
Hei hi mi tam takin zawhna an neih chu a ni. Heng pahnih hi a inang em? Ni lo, an pahnih inkarah hian danglamna lian tak a awm.
Damdawi dawr atangin Doctor-in a pek loh (Non-prescription Omega-3) Omega-3 lei theih a ni.
Hengte hi " supplement " kan ti thin. Damdawi an ni lo . An omega-3 dose hi a tlem tlangpui. Zirna hrang hrangah chuan nitin hetiang supplement tlemte ei hian natna venna emaw enkawlna kawngah hlawkna lian tham a nei lo tih hmuhchhuah a ni.
A pawimawh ber chu heng ang supplement hi damdawi angin khauh taka tih a ni lo. Hei hian a awmzia chu bottle-ah hian label-a tarlan omega-3 a awm tak tak em tih chungchangah buaina a awm thei tihna a ni. Duh loh thil dang pawh an nei thei.
Damdawi hmanga siam Omega-3
Hengte hi supplement mai ni lovin damdawi an ni . Omega-3 dose sang tak tak an nei a ni. Tin, damdawi enkawltu thuneitute chuan an quality leh himna chu khauh takin an test bawk.
Doctor chuan hengte hi special case-ah chauh a recommend ang. Chu chu i thisenah thau chi khat triglycerides an tih (500 mg/dL aia tam) i neih chuan a ni. Triglycerides hi kan thisena thau chi khat, cholesterol ang chi a ni. Triglyceride level sang hian natna hrang hrang heart disease , stroke , leh pancreatitis te a tipung a ni .
Heng damdawi te hian triglycerides a tihniam thei a, cholesterol tha (HDL) pawh a tipung thei bawk. Mahse, chi thenkhat chuan cholesterol tha lo (LDL) a tipung thei bawk. Chuvangin he damdawi hi i tan a tha em tih chu i doctor chauhin a rel thei ang.
*Epanova, Lovaza, Omtryg, Vascepa* te hi Doctor ten an rawt thin omega-3 damdawi chi hrang hrang entir nan an hmang a.
Side effects te pawh i zir ve ang u.
Thil dang zawng zawng ang bawkin hei hian side effect engemaw zat a nei thei. I lak chi hrang hrangah a innghat.
Doctor prescription tel lova supplement ei chi hrang hrang (Non-prescription) .
Hengte hian side effect a neih tam ber chu:
- Fishy-smelling stools emaw, ka chhunga fishy taste emaw
- Pum natna, rilru hahna
Damdawi prescription hmanga siam a ni
Chungte side effect chu damdawi chi hrang hrang a zirin a inang lo.
- Epanova: luak chhuak, luak chhuak, pum na
- Lovaza, Omtryg: rilru hahna, ka chhunga thlum lo, pum na
- Vascepa: Joint natna
Pawimawh tak: Omega-3s, a bik takin a tam chuan thisen zam a tichhe thei a ni. Thisen tithianghlimtu (e.g., Warfarin) emaw NSAID thenkhat (e.g., Aspirin, Ibuprofen) emaw i ei a nih chuan omega-3s i ei tan hmain i doctor i biak ngei ngei tur a ni.
Take-Home Thuchah a ni
- Omega-3 hi kan taksa tan a pawimawh viau nachungin kan taksaah a siam chhuak lo. Chuvangin ei leh in atanga lak chhuah a ngai a ni.
- Omega-3 hmuh theihna kawng tha ber leh him ber chu natural foods, oily fish leh flaxseed ei hi a ni.
- Damdawi dawr atanga damdawi dawr atanga lei chuan natna a tidam thei tih scientific evidence a tlem hle.
- Doctor-in a pek Omega-3 damdawi hi thisenah triglycerides tam tak nei te enkawl nan an hmang thin.
- Omega-3 supplement eng pawh i tan hmain doctor rawn hmasa phawt ang che, a bik takin naupai, nau hnute i pek emaw, damdawi dang (a bik takin thisen tithianghlimtu) i ei a nih chuan. Mahni chauhin la suh.
Omega-3, sangha hriak, triglycerides, cholesterol, thinlung natna
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