သက်သတ်လွတ်စားသုံးခြင်းနဲ့ Omega-3 တို့က လူကြီးတွေရဲ့ ကြွက်သားများအတွက် ကောင်းမွန်ပါရဲ့လား
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သက်သတ်လွတ်စားသုံးခြင်းနဲ့ Omega-3 တို့က လူကြီးတွေရဲ့ ကြွက်သားများအတွက် ကောင်းမွန်ပါရဲ့လား
လူကြီးတွေ တန်ဖိုးအထားဆုံးအရာက သူတစ်ပါးအပေါ် ဝန်ထုပ်ဝန်ပိုး မဖြစ်စေဘဲ အမှီအခိုကင်းကင်းနဲ့ နေနိုင်ဖို့ပဲ ဖြစ်ပါတယ်။ ကလေးဘဝတုန်းက သင်ကြောက်ခဲ့ရတဲ့ ရွှေရောင်ငါးပုံသဏ္ဍန် Omega-3 အဆီ အားဆေးတောင့်လေးတွေက အခုတော့ သင့်ကျန်းမာရေးအတွက် ရွှေလို အဖိုးတန်နေပါပြီ။ ဒါပေမယ့် မစိုးရိမ်ပါနဲ့၊ အပင်အခြေခံအရင်းအမြစ်များကနေ တူညီတဲ့အကျိုးကျေးဇူးတွေကို ရရှိနိုင်ပါတယ်။ Omega-3 က ရောင်ရမ်းခြင်းနဲ့ သွေးစီးဆင်းမှု ထိခိုက်စေခြင်းတို့ ဖြစ်စေနိုင်တဲ့ အာရုံကြော တစ်ရှူးများနဲ့ ဒြပ်ပေါင်းများရှိ အမြှေးပါး lipid များမှာ အဓိကအခန်းကဏ္ဍအနေနဲ့ ရှိပါတယ်။ ဒါကြောင့် ဖတ်တီအက်ဆစ်ဟာ လူကြီးတွေအတွက် ကြွက်သားအလုပ်လုပ်မှုနဲ့ ဆုံးရှုံးမှုနှေးကွေးစေရေးတို့မှာ အရေးကြီးပါတယ်။ (အစားအစာ သို့မဟုတ် နှလုံးကျန်းမာရေးအတွက် Omega 3, 6, 9 တို့ ရောနှောပါဝင်တဲ့ Ensure Gold အပင်အခြေခံပရိုတင်း ကဲ့သို့ အာဟာရဖြည့်စွက်စာများရဲ့ အကူအညီမှတစ်ဆင့် ရရှိနိုင်ပါတယ်) 1, 7
ကြွက်သား တောင့်တင်းခြင်းဒဏ်ကနေ ကာကွယ်ပေးပါတယ်
ကြွက်သားများ အားနည်းခြင်း သို့မဟုတ် တောင့်တင်းခြင်းတို့က သင့်ရဲ့ နိစ္စဓူဝလုပ်ငန်းစဉ်တွေ မလုပ်ဆောင်နိုင်တော့အောင် တားဆီးနိုင်ပါတယ်၊ ပျော်စရာကောင်းတဲ့နေ့ရက်ကို ဖျက်စီးနိုင်ပါတယ်။ ကြွက်သားများအတွက် တိုက်ရိုက်လိုအပ်တဲ့ အာဟာရတစ်ခုလို့ မထင်ရပေမယ့်လည်း Omega-3 က ပရိုတင်းများနဲ့ အမိုင်နိုအက်ဆစ်တို့လိုပဲ အရေးကြီးပါတယ်။ ဒါဖြင့် ဘယ်လိုကြောင့်လဲ… Omega-3 က နှလုံးကျန်းမာရေးအတွက် မကောင်းတဲ့အဆီများနဲ့ plaque များကို လျှော့ချပေးခြင်းဖြင့် မှန်ကန်တဲ့ သွေးလည်ပတ်မှုကို နှိုးဆွပေးပါတယ်၊ ဒါကြောင့် ကြွက်သားများဆီ အောက်ဆီဂျင်နဲ့ အာဟာရများလည်ပတ်မှုကို ပံ့ပိုးကူညီပါတယ်။1, 2 ဒါအပြင် ရောင်ရမ်းခြင်းကို ဆန့်ကျင်တားဆီးတဲ့ အာဟာရတစ်မျိုးအဖြစ်လည်း လုပ်ဆောင်နိုင်တာကြောင့် လူကြီးတွေအတွက် ကြွက်သားနာခြင်းနဲ့ ရောင်ရမ်းခြင်းတို့ကို လျှော့ချပေးတဲ့နေရာမှာလည်း ကူညီပါတယ်။ အရာရာ အဆင်ပြေနေတယ်လို့ ခံစားရတဲ့အခါမှာ သင့်ရဲ့ အမှီအခို မလိုအပ်ခြင်းနဲ့ ယုံကြည်မှုမြင့်မားခြင်းတွေ ပိုမိုရရှိလာမှာပါ။1, 2
အသက်ရှူလို့ ပိုကောင်းအောင် ကူညီပါတယ်
လူတွေက အောက်ဆီဂျင်လိုအပ်တယ်ဆိုတာ ထင်ရှားပါတယ်၊ ဒါအပြင် အသက်ရှူခြင်းက သင့်ရဲ့ ကြွက်သားတွေပိုကောင်းဖို့အတွက် ဘယ်လိုအထောက်အကူပြုသလဲ… သင် လှုပ်ရှားမှုတစ်ခုပြုစဉ် (အထူးသဖြင့် လေ့ကျင့်ခန်းလုပ်စဉ်) ရှူသွင်းလိုက်တဲ့လေဟာ သင့်ရဲ့ကြွက်သားတွေကို သင့်လျော်တဲ့လုပ်ဆောင်နိုင်စွမ်းအတွက် လောင်စာ ဖြစ်စေပါတယ်။ Omega-3 ဖတ်တီအက်ဆစ်များဟာ ရောင်ရမ်းခြင်းကိုဆန့်ကျင်တဲ့အရာတစ်ခုလည်း ဖြစ်နေတာကြောင့် ပန်းနာရင်ကျပ်ရောဂါ သို့မဟုတ် အသက်ရှူလမ်းကြောင်းဆိုင်ရာ ပြဿနာများနဲ့ ရင်ဆိုင်နေရတဲ့ လူကြီးများအတွက်လည်း အကျိုးကျေးဇူးရှိပါတယ်၊ ပုံမှန်အားဖြင့် ကျဉ်းနေတဲ့လေလမ်းကြောင်းတွေကို ဒီအခြေအနေတွေမှာ ပြေလျော့စေနိုင်ပါတယ်။1, 2 ခန္ဓာကိုယ်စနစ်တစ်ခုလုံးကဲ့သို့ ပင် အခြားအရာများထပ် အာဟာရကပိုအရေးမကြီးပါ။ အဓိက,ကတော့ ပြည့်စုံပြီး ဟန်ချက်ညီတဲ့ အစားအသောက်ရရှိဖို့ပါပဲ၊ သင့်အနေနဲ့ ဆဲလ်သက်တမ်း ရှည်ကြာစေဖို့ antioxidants ကြွယ်ဝတဲ့ အစားအစာများ၊ အစာအိမ်ကျန်းမာရေးအတွက် prebiotics၊ ပင်ပန်းနွမ်းနယ်မှုအတွက် vitamin-B နဲ့ ကြွက်သားတည်ဆောက်မှုအတွက် အရည်အသွေးပြည့်ဝတဲ့ ပရိုတင်းဓာတ်များကို သုံးဆောင်သင့်ပါတယ်။3, 5
အပင်အခြေခံအစားအစာရှိ Omega-3
Omega-3 ဟာ အပင်မှရရှိတဲ့ (ဥပမာ- ပဲပိစပ်၊ အစေ့များ၊ အပင်အခြေခံ ဆီများ၊ ခိုင်ခံ့သော အစေ့အဆန်များ) alpha-linolenic acid (ALA) ပုံစံဖြင့် မရှိမဖြစ်လိုအပ်တဲ့ ဖတ်တီအက်ဆစ် ဖြစ်ပါတယ်။ ပြီးတဲ့နောက် သင့်ရဲ့ခန္ဓာကိုယ်က ၎င်းတို့ကို docosahexaenoic acid (DHA) နဲ့ eicosatetraenoic acid (EPA)3 – 5 ကဲ့သို့သော ပိုမိုကောင်းမွန်တဲ့ ဖတ်တီအက်ဆစ်အသွင်သို့ ပြောင်းလဲပေးပါတယ်။ အရွယ်ရောက်ပြီးသူ အမျိုးသားများအတွက် တစ်နေ့လျှင် Omega-3 အနည်းဆုံး ၁.၆ ဂရမ် ရရှိရန်လိုအပ်ပြီး အမျိုးသမီးများအတွက်တော့ ၁.၁ ဂရမ် လိုအပ်ပါတယ်။4 တိုက်ဆိုင်စွာပဲ အပင်အခြေခံ အစားအစာအရင်းအမြစ်များမှာ အသားနဲ့ နို့ထွက်ပစ္စည်းများမှာ တွေ့ရလေ့ရှိတဲ့ ပြည့်ဝဆီ (မကောင်းတဲ့ အဆီ) အနည်းငယ်ပါရှိသော်လည်း ဗီတာမင် E, D, C ကြွယ်ဝပါတယ်၊ အရေးအကြီးဆုံးအနေနဲ့ ပရိုတင်းဓာတ်က သင့်ရဲ့ကြွက်သားကျန်းမာရေးအတွက်သာမက နှလုံး၊ အရိုးများ၊ စွမ်းအင်နဲ့ ကိုယ်ခံစွမ်းအား မြှင့်တင်ဖို့အတွက် ထောက်ပံ့ပေးပါတယ်။ 5
အသက်ကြီးလာတဲ့အခါမှာ အစာချေစနစ်အားနည်းခြင်းနဲ့ ဝါးစားနိုင်မှုအားနည်းခြင်းတို့ကြောင့် လူကြီးတွေဟာ သက်သတ်လွတ်ချည်းပဲစားဖို့ အခက်အခဲရှိလာပါတယ်။ စားချင်သည်များနဲ့ စားသင့်သည်များ စတဲ့ အစားအသောက် ကန့်သတ်ချက်တွေကြောင့် အစားအစာတစ်ခုတည်းကနေ အာဟာရမလုံလောက်မှာကို သက်သတ်လွတ်စားတဲ့ လူကြီးတွေက စိုးရိမ်ကြပါတယ်။ ဒီအတွက်ကြောင့် သိပ္ပံနည်းကျဖော်စပ်ထားတဲ့ အာဟာရဖြည့်စွက်စာများ လိုအပ်လာပါတယ်။ ပြည့်စုံမျှတတဲ့ အာဟာရ ရရှိဖို့အတွက် Ensure Gold အပင်အခြေခံပရိုတင်း ဟာ သက်သတ်လွတ်သမားများအတွက် သင့်လျော်ပါတယ်။ Polyunsaturated fatty acids (Omega 3, 6)၊ monounsaturated fatty acid (Omega 9) နဲ့ HMB (β-Hydroxy-β-Methylbutyrate၊ ကြွက်သားထိန်းသိမ်းမှုအတွက် အရေးကြီးတဲ့ အာဟာရတစ်ခုဖြစ်တဲ့ amino acid leucine) ပါဝင်တဲ့ ပဲပိစပ်၊ ဆန်နဲ့ ခီနွာတို့မှ ရရှိတဲ့ အပင်အခြေခံ ပရိုတင်းများ ရောနှောပါဝင်ပါတယ်။ ဒါကသတ်သတ်လွတ်စားသူများအတွက် ကောင်းမွန်တဲ့ အစားထိုးအာဟာရဖြည့်စွက်စာ အရင်းအမြစ်ဖြစ်ပါတယ်။ Ensure Gold နဲ့ တူညီတဲ့ ဗီတာမင်နဲ့ သတ္တုဓာတ် ၂၈ မျိုး (ß-carotene၊ ဗီတာမင် E၊ ဇင့်နဲ့ selenium အပါအဝင် ကိုယ်ခံအား အထောက်အကူပြု ၁၂ မျိုး) 9 တို့နဲ့ ဖော်စပ်ထားတဲ့အတွက်ကြောင့် သင့်ရဲ့ ခွန်အား၊ တက်ကြွမှုနဲ့ လှုပ်ရှားမှုတွေကို ထိန်းသိမ်းနိုင်ဖို့ရန် အထောက်အပံ့ပေးပါတယ်။ 6, 7
သက်သတ်လွတ်စားနေရင်းနဲ့ပဲ ကြွက်သားခွန်အားကို အထောက်အကူပြုနိုင်ဖို့က လွယ်ကူပါတယ်၊ နှလုံးကျန်းမာရေးကို အထောက်အကူပြုတဲ့ မရှိမဖြစ်လိုအပ်တဲ့ Omega-3 ဟာ အပင်အခြေခံရင်းမြစ်များမှ ရရှိပါတယ်။ ကြွက်သားတည်ဆောက်မှုအတွက်လည်း အရည်အသွေးကောင်းမွန်တဲ့ ပရိုတင်းအရင်းအမြစ်များကို စားသုံးဖို့ရန် မမေ့ပါနဲ့။ အမေရိကန်နိုင်ငံရဲ့ နံပါတ်(၁) သမားတော်ကြီး အကြံပြုထားတဲ့ Ensure Gold8 ခံတွင်းအာဟာရဖြည့်စွက်စာကို တစ်နေ့လျှင် ၂ ကြိမ် (တစ်ကြိမ်လျှင် ရေ ၁၈၅ မီလီလီတာ (Ensure Gold အပင်အခြေခံ ပရိုတင်း အတွက် ရေ ၁၈၇ မီလီလီတာ) နဲ့ ၆ခွက်စာ) သုံးဆောင်ခြင်းဖြင့် နေ့စဉ်အာဟာရအတွက် အစားအစာတစ်ခုတည်းနဲ့ မလုံလောက်မှာကို ပူစရာမလိုတော့ပါဘူး။ ဘာပိုကောင်းသေးလဲ သင်သိပါသလား… Ensure Gold အပင်အခြေခံပရိုတင်း ဟာ အာရှ စားသုံးသူများအကြိုက် အယ်မွန် အရသာဖြစ်တဲ့အတွက်ကြောင့် သင်ဟာ သက်သတ်လွတ်သမား မဟုတ်သည့်တိုင် Ensure Gold အစား သုံးဆောင်နိုင်ပါတယ်။ 6, 7
Ensure Gold၊ Ensure Gold အပင်အခြေခံ ပရိုတင်း တို့ကို နမူနာ ရယူနိုင်ဖို့နဲ့ အာဟာရအကြောင်း ပိုမိုလေ့လာနိုင်ဖို့ရာ Ensure Myanmar သို့ လာရောက်လည်ပတ်ဖို့ ဖိတ်ခေါ်ပါရစေ…
References:
- https://www.interviewarea.com/frequently-asked-questions/is-omega-3-good-for-muscles-in-seniors
- https://www.homecareassistanceoshkosh.com/omega-fatty-acids-for-seniors/
- https://www.pcrm.org/good-nutrition/nutrition-information/omega-3#:~:text=Omega%2D3%20fatty%20acids%20are%20readily%20available%20in%20a%20wide,beans%20also%20contain%20small%20amounts.
- https://lettucevegout.com/vegan-nutrition/omega-3s/
- https://www.medicalnewstoday.com/articles/323144#omega-3-overview
- https://abbottnutrition.com.my/products/ensure-gold
- https://www.ensuremyanmar.com/eng/ensure-powder/
No. 1 Physician Recommended Oral Nutritional Supplement in the U.S.
- IQVIA, using the ProVoice Survey, fielded 14,459 physicians from January 1, 2021 to December 31, 2021.
12 of which support immunity
- Ensure Gold contains protein, Vitamin A, B6, B12, C, D, E, Folate and selenium, copper, zinc and iron, that help support the normal function of the immune system.
Additional Readings:
YDS, TYT, AYT: Türkiye’de üniversiteye girecek öğrencilerin girmek zorunda olduğu sınavdır. Bu sınav genellikle Haziran ayında yapılır ve öğrencilerin Türkçe, matematik, fen bilimleri, sosyal bilimler ve dil yeterliliği gibi alanlarda bilgi ve becerilerini ölçer. Başarılı olan öğrenciler, istedikleri üniversitelerin istedikleri bölümlerine girebilirler.
Honda Brakes
Mazda Brakes
YDS, TYT, AYT: Türkiye’de üniversiteye girecek öğrencilerin girmek zorunda olduğu sınavdır. Bu sınav genellikle Haziran ayında yapılır ve öğrencilerin Türkçe, matematik, fen bilimleri, sosyal bilimler ve dil yeterliliği gibi alanlarda bilgi ve becerilerini ölçer. Başarılı olan öğrenciler, istedikleri üniversitelerin istedikleri bölümlerine girebilirler.
Volvo Brakes
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LGS: Türkiye’de nitelikli liseye girmek isteyen öğrencilerin katılmak zorunda olduğu bir sınavdır. Bu sınav genellikle Haziran ayında yapılır ve öğrencilerin matematik, Türkçe, Fen ve Sosyal Bilimler alanlarında bilgi ve becerilerini ölçer. Başarılı olan öğrenciler, istedikleri lise türüne girebilirler.
KPSS: Türkiye’de kamu kurumlarında çalışmak isteyen kişilerin girmek zorunda olduğu sınavdır. Bu sınav genellikle Nisan ve Ekim aylarında yapılır ve öğrencilerin Türkçe, matematik, sosyal bilimler, genel kültür, bilgi ve yeterliliklerini ölçer. Başarılı olan adaylar belirlenen pozisyonlara atanabilir.
KPSS: Türkiye’de kamu kurumlarında çalışmak isteyen kişilerin girmek zorunda olduğu sınavdır. Bu sınav genellikle Nisan ve Ekim aylarında yapılır ve öğrencilerin Türkçe, matematik, sosyal bilimler, genel kültür, bilgi ve yeterliliklerini ölçer. Başarılı olan adaylar belirlenen pozisyonlara atanabilir.
Car Brakes
Mazda Brakes
YDS, TYT, AYT: Türkiye’de üniversiteye girecek öğrencilerin girmek zorunda olduğu sınavdır. Bu sınav genellikle Haziran ayında yapılır ve öğrencilerin Türkçe, matematik, fen bilimleri, sosyal bilimler ve dil yeterliliği gibi alanlarda bilgi ve becerilerini ölçer. Başarılı olan öğrenciler, istedikleri üniversitelerin istedikleri bölümlerine girebilirler.
Mazda Brakes
KPSS: Türkiye’de kamu kurumlarında çalışmak isteyen kişilerin girmek zorunda olduğu sınavdır. Bu sınav genellikle Nisan ve Ekim aylarında yapılır ve öğrencilerin Türkçe, matematik, sosyal bilimler, genel kültür, bilgi ve yeterliliklerini ölçer. Başarılı olan adaylar belirlenen pozisyonlara atanabilir.
Volvo Brakes
Honda Brakes
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