‘Omega-3’ tih hming hi i lo hre tawh em? Doctor-in a sawi emaw, TV show-ah emaw, damdawi dawrah vitamin bottle khatah emaw a sawi i hmu tawh mai thei. Mi tam takin sawi mah se, hengte hi eng nge an nih, engvangin nge kan taksa tana an pawimawh tih leh khawi atanga kan hmuh theih ang tih chiang takin i hre lo mai thei. Chuvangin, vawiin hian he essential fatty acid Omega-3 an tih hi awlsam takin kan sawi dawn a, a thatna te, a tam ber ei tur te kan sawi dawn a ni.
Omega-3 hi eng nge ni tak tak?
A awlsam zawngin sawi ila, omega-3s hi ‘thau tha’ chi khat a ni a, kan taksa hrisel taka hnathawhna atana pawimawh tak a ni. Kan taksa cell tinah an tel ve a ni. Heng fatty acids te hi chi thum a awm a.
1. ALA (Alpha-linolenic acid): Hei hi thlai atanga siam chaw, flaxseeds, chia chi, leh walnuts-ah te hmuh tur a awm ber.
2. EPA (Eicosapentaenoic acid): Hengte hi tuifinriat thila awm tam ber a ni.
3. DHA (Docosahexaenoic acid): EPA ang bawkin hei hi seafood-ah a tam hle a, a bik takin sangha hriak neiah a tam hle.
Chung zingah chuan ALA hi ‘essential fatty acid’ an ti a ni. A chhan chu kan taksain amahin a siam chhuah theih loh vang a ni. Chuvangin ei leh in atanga kan hmuh a ngai a ni. Kan taksa hian ALA kan ei tlem te chu EPA leh DHA ah a chantir thei a. Mahse chu zat chu a tlem hle. Chuvangin EPA leh DHA tamna chaw ei hian direct-in kan taksaah hlawkna nasa tak a pe a ni. DHA hi a bik takin thluak leh mit hriselna atan a pawimawh hle.
Kan taksa tana Omega-3 hlawkna mak tak tak te
Omega-3 hi thau chi khat chauh a ni lo. Kan hriselna atan hlawkna tam tak an nei a ni.
Thinlung lamah chuan ṭhian ṭha ber a ni
Research atanga a lan dan chuan omega-3s tamna diet ei hian thinlung natna vei theihna a ti tlem thei hle. Chung zingah chuan:
- Thisen a cholesterol tha lo (LDL) leh triglyceride level a tihniam.
- Hei hian thisen kalna kawng chhunga plaque awmkhawm a veng a, a khar loh nan a veng bawk. Tui pipe chhunga bawlhhlawh lo awm ang maiin han ngaihtuah teh. Chungte chuan kan thisen kalna kawng chhunga plaque awm zat a ti tlem a ni.
- Thisen sang control nan a pui bawk.
Taksa chhunga a tul lo taka inflammation a tihziaawm
Inflammation hi natna hrik emaw, hliam emaw a awm chuan a normal leh hrisel taka chhanna a ni. Mahse, he inflammation hi rei tak a awm reng chuan, a hniam lam (chronic inflammation) pawh nise, natna engemaw zat a thlen thei a, chu chu thinlung natna, ruh natna, leh lungngaihna te hi a ni. Omega-3s hian he inflammation duh loh hi a control thei a, a kaihhnawih natna vei theihna a ti tlem thei bawk.
Thluak hnathawh leh hriatrengna atan a tha hle
I thluak hi 60% thau atanga siam a ni a, chu chu a tam zawk chu DHA a ni. Chuvangin omega-3s, a bik takin DHA hi thluak hrisel taka hnathawhna atan a pawimawh hle.
- Zirna thenkhatah chuan omega-3s ei fo thinte hian hriatrengna nena inzawm natna Alzheimer natna leh dementia te an vei theihna a hniam zawk tih hmuhchhuah a ni.
- Naupang leh thalai zirlai zirlai te hriatrengna leh ngaihtuahna senso tihchangtlun nan an pui bawk.
Eng ei tur nge Omega-3 pai tam ber?
A tha ber chu omega-3 hi kan ei leh in ah awlsam taka kan hmuh theih thil a ni. He nutrient hi supplement aiin natural foods atanga lak a tha ber. Hetah hian omega-3 tamna ei tur list kan rawn tarlang e.
| Chaw chi hrang hrang | Point bik leh hriat tur pawimawh te |
|---|---|
| Nga hriak (salmon, mackerel, herring, herring, sardines) te chu a tha hle. | Hengte hi EPA leh DHA source tha ber berte an ni. Heng sanghate hi kar khatah vawi hnih tal i eitur ah telh a tha. Canned sardines hian omega-3s a pai tam hle bawk. |
| Flaxseed leh flaxseed oil te a awm bawk | ALA-a thing leh mau atanga siam ei tur hausa ber pawl a ni. Flaxseed hi hrual theih a ni a, yogurt leh oats-ah te dah theih a ni. Flaxseed oil hi salad-ah hman theih a ni. Mahse, he hriak hi a lumna leh chawhmeh atan a tha lo hle. |
| Chia Thlai chi | Hei hian ALA a hausa bawk. Tuiah hnim a, pudding ang maia ei theih a ni. Fiber leh protein a pai tam hle bawk. |
| Walnuts a ni | Hengte hi nut tui tak tak, ei awlsam tak leh ALA tamna hmun a ni. Ni khatah walnut kut zungtang khat vel ei hi tih dan tha tak a ni. |
| Soybean leh Tofu te pawh a awm | Omega-3 hmuh theihna kawng tha tak, a bik takin vegetarian tan chuan. Soybean hmin chi khat Edamame hian omega-3 a pai tam hle bawk. |
| Shellfish a ni | Rannung oyster, crab, leh shrimp te pawh hian omega-3 chi thum (ALA, DHA, EPA) te hi a tlem berah a awm vek bawk. |
Supplement leh side effects te pawh i hrechiang ang u.
Mi thenkhat, a bik takin sangha ei duh lote chuan omega-3 supplement ei hi an ngaihtuah mai thei. Fish oil leh cod liver oil te hi market-ah a awm fo thin. Mahse i hman hmaa i hriat tur tlemte a awm.
A pawimawh ber: Doctor rawn hmasa lovin omega-3 supplement hi ei tan ngai suh, a bik takin damdawi dang i neih emaw, damdawi dang i ei emaw chuan.
- Side effects: Mi thenkhat chuan heng pills te hi an ei hian pum na leh riltam an nei thei. Chungte chu a dose a san chuan a pung thei a ni.
- Damdawi dang nena inzawmna: Thisen tithianghlimtu emaw, natna tidamtu (ibuprofen ang chi) emaw i ei a nih chuan omega-3 supplement ei hian thisen chhuah theihna a tipung thei a ni. Chuvangin he thu hi i doctor nen inbia ngei ang che.
- Risk bik: Hmeichhe naupai, zunthlum vei hlauhawm, leh LDL cholesterol level sang nei te chuan omega-3 supplement an ei hmain damdawi lam thurawn an lak hmasak phawt tur a ni. Dose sang tak ei hian a chang chuan hemorrhagic stroke a tipung thei bawk.
- Mercury Poisoning: Nga ei hi hei hi venna tha ber a nih laiin, sangha lian thenkhat, swordfish leh king mackerel te hian mercury an nei sang thei hle. Chuvangin, chutiang sangha chu ei fo loh a tha ber. Mahse, a tlangpuiin, sangha chi tam zawk ei hian a hlawkna chu a hlauhawmna aiin a tam zawk daih a ni.
Take-Home Thuchah a ni
- Omega-3 hi ‘thau tha’ chi khat a ni a, kan thinlung, thluak, leh hriselna zawng zawng tan a pawimawh hle.
- Hengte hi kan hmuh theih dan tha ber chu natural foods hmangin a ni. Nga hriak (salmon, sardines), flax chi, chia chi, leh walnuts te hi a tha ber pawl an ni.
- Kar khatah ni hnih emaw ni thum emaw i eitur ah sangha i dah tel chuan awlsam takin omega-3 i mamawh zat i hmu thei ang.
- Omega-3 supplement ei i ngaihtuah a nih chuan i doctor nen inbia hmasa phawt ang che. Mahni thu tlûkna siam chu pumpelh rawh.
- Ei leh in inthlau leh chi hrang hrang neih hi nun hrisel neihna atana lungphum tha ber a ni.
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