Source from Kelvin Power’s Facebook on August 22, 2019
Omega (3-6-9)
ပေါင်းထားရင်ကောင်းတယ်မကောင်းဘူးဆိုတာအငြင်းပွားစရာဖြစ်နေကြတယ်။ဒီနေရာမှာအလွန်အရေးကြီးတာတစ်ခုပြောချင်တယ်။အိုမီဂါ(၆)နဲ့အိုမီကာ(၃)အချိုး(omega-6 to omega-3 ratio)ဆိုတာအလွန်အရေးကြီးတယ်။အဲဒါမြန်မာပြည်မှာတိုင်းလို့ရဦးမယ်မထင်ဘူး။တိုင်းလို့ရရင်လဲဘယ်မှာတိုင်းလို့ရတယ်ပြောပြကြပါ။
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Omega (3-6-9)ကိစ္စကိုပိုရှင်းအောင်ပြောပါမယ်။(Omega3)နဲ့(Omega6)နှစ်ခုလုံး
(essential fatty acids)မရှိမဖြစ်လိုအပ်တယ်ဆိုတာမှန်တယ်။ခန္ဓာကိုယ်ကထုတ်ကိုမထုတ်နိုင်ဘူး။မရှိရင်ဖြစ်ကိုမဖြစ်ဘူးဆိုတာလဲမှန်တယ်။
ဒါပေမဲ့(omega-6 to omega-3 ratio)ဆိုတာကသိပ်အရေးကြီးတယ်။အဲဒီ(ratio)မြင့်ရင်(inflammation)တစ်ကိုယ်လုံးမှာဖြစ်တယ်။အဲဒီ(ratio)ကို(2:1)(3:1)လောက်ရအောင်ကျိုးစားနိုင်ရင်(inflammation)မဖြစ်တော့လို့ဘာ(Chronic diseases)ရောဂါမှမဖြစ်နိုင်တော့ဘူး။
(Omega6)ရော(omega3)ရောနှစ်ခုစလုံးလိုအပ်တာမှန်တယ်။ဒါပေမဲ့လူတိုင်းမှာ(Omega6)သိပ်များနေပြီး၊(Omega3)နည်းနေတယ်။အခုခေတ်လူတိုင်းမှာ(omega-6 to omega-3 ratio)က(20:1)ဖြစ်နေကြတယ်။ကျွန်တော်တို့လိုချင်တာက(2:1)လောက်။ အိုမီကာ(၆)ကလိုအပ်တာထက်(၁၀)ဆလောက်များနေတယ်(သို့မဟုတ်)အိုမီကာ(၃)ကလိုအပ်တာထက်(၁၀)ဆလောက်နဲနေတယ်။ကဲဘာလုပ်ကြမလဲ?။ရှင်းရှင်းလေးပဲအိုမီကာ(၆)ကိုအတတ်နိုင်ဆုံးရှောင်ရမယ်။အိုမီကာ(၃)ကိုရသလောက်တိုးပေးရမယ်။
အဲဒါအိုမီကာ(၃)ကိုမသောက်ပဲ၊ဘာကြောင့်(၃၊၆၊၉)သောက်လဲဆိုတာကျွန်တော်နားမလည်ဘူး။(၃၆၉)ဂဏန်းကြိုက်လို့ထင်တယ်။
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လူတိုင်းစားသုံးနေတဲ့အဆီတွေထဲမှာ(Omega6)မပါတဲ့အစားအစာ၊အဆီတစ်ခုမှမရှိဘူး(PUFA) ရဲ့(95%)လောက်က(omega6)တွေကြီးပဲ။အဲဒါကြောင့်(inflammation) ဖြစ်နေကြတာ။(autoimmune diseases)နဲ့ကင်ဆာရောဂါတွေရဲ့အဓိကလက်သယ်က(Omega6)ပဲ။
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(Omega6)က(inflammatory)။(Omega3)က(anti-inflammatory)။
လူတိုင်းလူတိုင်းမှာ(Omega6)တွေသိပ်များနေလို့၊များနေတဲ့(Omega6)ကိုချေပစေချင်လို့(Omega3)သောက်တာ။
(Omega6)ကိုတိုက်ဖျက်ပြစ်ချင်လို့သောက်တာ။(Omega6)ကိုထပ်သောက်မှတော့ဘယ်တော့မှ(Omega6 to Omega3 ratio)ကျမသွားနိုင်ဘူး။ပိုတက်လာရုံပဲ။ဘာမှမသောက်ပဲနေတာထက်ကိုပိုဆိုးတယ်။Omega (3-6-9)သောက်တာဟာပိုက်ဆံအကုန်ခံပြီးရောဂါအားလုံးဖြစ်စေမယ့်(inflammation)ကိုဝယ်လိုက်တာပါပဲ။
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လောကမှာချွင်းချက်တော့ရှိတယ်။အဲဒီသောက်တဲ့(Omega6)ဟာ(GLA)လို့ခေါ်တဲ့(Gamma Linolenic Acid)တွေအဓိကဖြစ်နေတယ်ဆိုရင်တော့(GLA)ဟာ(inflammation)မဖြစ်လို့အန္တရာယ်မရှိဘူး။ဒါပေမဲ့သေချာတာတစ်ခုကအမေရိကန်ဆိုတာအရင်းရှင်နိုင်ငံ၊အမေရိကန်မှာရှိတဲ့အရင်းရှင်တွေကဆေးတွေထုတ်ရောင်းနေတာခင်ဗျားတို့ကိုကျန်းမာစေချင်လို့မဟုတ်ဘူးဆိုတာမြဲမြဲမှတ်ထားကြပါ။အမြတ်များများရချင်လို့ထုတ်ရောင်းနေတာ။(GLA)ကသိပ်ဈေးကြီးတယ်။သူ့ကိုဘယ်အရင်းရှင်မှအဓိကထားမထည့်ပေးဘူး။Omega(3,6,9)လုပ်ကတည်းကပိုမြတ်ချင်လို့လုပ်တာ။(Omega3)ကဈေးကြီးတယ်။USAမှာ(Omega6)ကချီးပေါသေးပေါ။(Omega9)ကလဲဈေးပေါတယ်။မြတ်ချင်လို့အရင်းရှင်တွေဂျင်းရောထည့်ပေးလိုက်တာ။နွားနို့ကိုထောပါတ်ထုတ်ရောင်းပြစ်ပြီး၊ကျန်တဲ့အရည်ကျဲလွင့်ပြစ်ရမယ့်အရည်ကိုသိပ်ကျန်းမာတဲ့(FAT FREE SKIM MILK)ဆိုပြီးဂျင်းထည့်ရောင်းလိုက်သလိုပဲ။ကျွန်တော်ကအရင်းရှင်တွေအကြောင်းနောကျေနေပြီ။
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(GLA)ဆိုတာလုပ်စားလို့ကောင်းအောင်နာမည်လေးပဲပါတာပါ။အောက်ကပုံကိုကြည့်လိုက်ပါ(total Omega 6)က(420mg)တောင်ပါတယ်။(GLA)ကြည့်လိုက်(2mg)ပဲပါတယ်။ရာခိုင်နုန်းနဲ့ဆို(0.4%)လောက်ပဲပါတာ။ဘာသွားသုံးစားလို့ရမလဲ။တကယ်ဆိုစားသုံးသူတွေဒုက္ခမရောက်အောင်(total Omega 6- 420mg)မှာ (GLA)က(300mg)လောက်တော့ပါသင့်တာပေါ့။(420mg မှာမှ GLA 2mg)ပဲပါတယ်။လူပြောခံရမှာစိုးလို့နာမည်ကောင်းအောင်မဖြစ်လို့ထည့်ပေးတာစေတနာရှိလို့တော့မဟုတ်ဘူး။(omega6)မကောင်းမှန်းဒီကောင်တွေပိုပြီးသိတယ်။ဒါပေမဲ့အရေးကြီးတာကအမြတ်ကျန်ဖို့ပဲ။(Omega6)က(USA)မှာချီးပေါသေးပေါပေါတယ်။(GMO Corn)နဲ့(GMO Soybean)ကလာတာ။အောက်ပုံမှာပြထားတဲ့(Member’s Mark)တံဆိပ်က(2mg)ပါတာကျေးဇူးတင်ရဦးမယ်။ခင်ဗျားတို့မြန်မာပြည်မှာယုံကြည်စိတ်ချစွာသောက်သုံးနေတဲ့(Nature Made)တံဆိပ်တ(GLA)တစ်စက်မှကိုမပါဘူးဂျင်းစစ်စစ်။ပဲပုတ်စေ့ဆီ(Soybean Oil )ကို(OMEGA6)ဆိုပြီးဆေးတောင့်ထဲထည့်ရောင်းတာ။အဲဒီ(Omega6)ဝယ်စားမဲ့အတူတူကတော့(City Mart)သွားပြီး(ပဲပုတ်စေ့ဆီ)ဝယ်စား၊အတူတူပဲ။
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ရှင်းအောင်ပြောပါမယ်။ဒီတံဆိပ်နှစ်ခုတည်းတော့မဟုတ်ပါဘူး။အရင်းရှင်ကအရင်းရှင်ပါပဲ။နာမည်ကြီးနေတဲ့တံဆိပ်အားလုံး(omega6)ဆိုရင်အန္တရာယ်မရှိတဲ့(GLA)တဝက်တောင်မပါဘူး။အန္တရာယ်ရှိတဲ့(PUFA)တွေကြီးကြီးပဲအဓိကထည့်ထားတာ။ကုမ္မဏီကြီးတွေအားလုံးအတူတူပဲ။အမေရိကန်ဆိုပြီးတော့သိပ်လဲအထင်မကြီးနဲ့ဦး။အရင်းရှင်နိုင်ငံဆိုတာမှတ်ထားပါ။အမေရိကန်ကုမ္မဏီကြီးတွေအများစုကဂျင်းသိပ်များတယ်။သေချာလုပ်တဲ့ကုမ္မဏီငယ်လေးတွေတချို့တော့ရှိပါတယ်။နာမည်ကြီးကုမ္မဏီကြီးတွေကပိုလောဘကြီးလို့ပိုမြတ်လို့အောင်မြင်လာတာ။စေတနာထားပြီးပစ္စည်းကောင်းထည့်ပေးရင်တသက်လုံးမကြီးပွားဘူးလုံးပါးပါးသွားမယ်။နာမည်ကြီးကုမ္မဏီကြီးတွေကအမြတ်ရဖို့ပဲအဓိကထားတာ။သူတို့ပစ္စည်းစားလို့တခုခုဖြစ်ရင်လဲတရားစွဲလို့မရနိုင်ဘူး။သူတို့ကခင်ဗျားတို့ထက်(lawyer)အင်အားတောင့်တယ်။(lawyer)ကောင်းကောင်းပိုက်ဆံပေးနိုင်မှ(USA)မှာတရားနိုင်တာ။လူ့အခွင့်အရေးတွေပါတွေဆိုပြီးတော့စာအုပ်ထဲမှာတော့အများကြီးရေးထားတယ်။လက်တွေ့အပြင်မှာတော့ပိုက်ဆံမရှိရင်ဘာမှလုပ်မရဘူး။ကျွန်တော်ကအမေရိကန်မှာနေလာတာနှစ်(၂၀)ကျော်ပြီ၊ဒီကောင်တွေအကြောင်းကောင်းကောင်းသိတယ်။ကိုယ့်လူမျိုးတွေဒုက္ခမရောက်အောင်အမုန်းခံပြောနေတာ။
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ထပ်ပြောဦးမယ်အမေရိကန်မှာရောင်းနေတဲ့ငါးကြီးဆီတွေရဲ့တဝက်လောက်ကမာကျူရီသန့်စင်မထားဘူး။သန့်စင်ရမယ်လို့လဲ(FDA Regulation)မရှိဘူး။(FDA)ခွင့်ပြုတိုင်းတော့အကောင်းလို့ထင်မနေနဲ့(USA-FDA)ဆိုတာကချက်ချင်းမသေတဲ့အဆိပ်၊နောက်မှရောဂါဖြစ်မယ့်ပစ္စည်းဆိုရင်ခွင့်ပြုတယ်။ဥပမာ(trans fat)ကချက်ချင်းမသေဘူး၊နှောက်ကြာလာမှသေမှာဆိုတော့ကောင်းကောင်းခွင့်ပြုထားတယ်။စီးကရက်ကိုလဲ(FDA)ခွင့်ပြုတာပဲ။စီးကရက်သောက်ရင်လဲချက်ချင်းမသေဘူးလေ။နောက်တော့မှသေမှာဆိုတော့ခွင့်ပြုတယ်။(FDA)ခွင့်ပြုတိုင်းတော့အကောင်းမဟုတ်ဘူး။ကိုယ်တိုင်(Ingredients)လေ့လာမှရမယ်။(FDA)သာသိပ်ကောင်းရင်အမေရိကန်လူမျိုးတွေအရမ်းကျန်းမာကြမယ်။ဒါပေမဲ့ကမ္ဘာမှာရောဂါအထူဆုံးကအမေရိကန်ဖြစ်နေတယ်။အဲဒါ(FDA)အသုံးမကျလို့။ရှင်းရှင်းလေး။
အောက်ကပုံမှာပြထားတဲ့ကုမ္မဏီနှစ်ခုလောက်ကိုဦးတည်ပြောနေတာမဟုတ်ဘူး၊အရင်းရှင်အားလုံးကိုပြောနေတာ။အရင်းရှင်ဆိုတာကအရင်းရှင်ပါပဲ။
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Kelvin Albert Power
(Nutrition Specialist, Florida, USA)
———Summary and Recommendations————
Human beings evolved on a diet that was balanced in the omega-6 and omega-3 essential fatty acids.
A high omega-6 fatty acid intake and a high omega-6/omega-3 ratio are associated with weight gain in both animal and human studies, whereas a high omega-3 fatty acid intake decreases the risk for weight gain. Lowering the LA/ALA ratio in animals prevents overweight and obesity.
Omega-6/omega-3 fatty acids compete for their biosynthetic enzymes and because they have distinct physiological and metabolic properties, their balanced omega-6/omega-3 ratio is a critical factor for health throughout the life cycle.
Adipose tissue is the main peripheral target organ handling fatty acids, and AA is required for adipocyte differentiation (adipogenesis). The increased LA and AA content of foods has been accompanied by a significant increase in the AA/EPA + DHA ratio within adipose tissue, leading to increased production in AA metabolites, PGI2 which stimulates white adipogenesis and PGF2α which inhibits the browning process, whereas increased consumption of EPA and DHA leads to adipose tissue homeostasis through adipose tissue loss and increased mitochondrial biogenesis.
High omega-6 fatty acid intake leads to hyperactivity of endocannabinoid system, whereas omega-3 fatty acids lead to normal homeostasis (decrease hyperactivity).
High omega-6 fatty acids increase leptin resistance and insulin resistance, whereas omega-3 fatty acids lead to homeostasis and weight loss.
Because a high omega-6/omega-3 ratio is associated with overweight/obesity, whereas a balanced ratio decreases obesity and weight gain, it is essential that every effort is made to decrease the omega-6 fatty acids in the diet, while increasing the omega-3 fatty acid intake. This can be accomplished by (1) changing dietary vegetable oils high in omega-6 fatty acids (corn oil, sunflower, safflower, cottonseed, and soybean oils) to oils high in omega-3s (flax, perilla, chia, rapeseed), and high in monounsaturated oils such as olive oil, macadamia nut oil, hazelnut oil, or the new high monounsaturated sunflower oil; and (2) increasing fish intake to 2–3 times per week, while decreasing meat intake.
In clinical investigations and intervention trials it is essential that the background diet is precisely defined in terms of the omega-6 and omega-3 fatty acid content. Because the final concentrations of omega-6 and omega-3 fatty acids are determined by both dietary intake and endogenous metabolism, it is essential that in all clinical investigations and intervention trials the omega-6 and omega-3 fatty acids are precisely determined in the red blood cell membrane phospholipids. In severe obesity drugs and bariatric surgery have been part of treatment.
The risk allele rs 1421085 T to C SNV in intron 1 and 2 in the FTO gene functioned similarly to AA metabolites, PGI2 and PGF2a increasing proliferation of white adipose tissue and decreasing its browning respectively, whereas the knockdown of IRX3 and IRX5 genes functioned similarly to omega-3 fatty acid metabolites increasing the browning of white adipose tissue, mitochondrial biogenesis, and thermogenesis. Therefore, further research should include studies on the effects of omega-3 fatty acids in blocking the effects of the risk allele (rs 1421085), which appears to be responsible for the association between the first intron of FTO gene and obesity in humans.
In the future studies on genetic variants from GWAS will provide opportunities to precisely treat and prevent obesity by both nutritional and pharmaceutical interventions.
Obesity is a preventable disease that can be treated through proper diet and exercise. A balanced omega-6/omega-3 ratio 1–2/1 is one of the most important dietary factors in the prevention of obesity, along with physical activity. A lower omega-6/omega-3 ratio should be considered in the management of obesity.
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