06 Jan 2013

What does fish oil do? ငါးၾကီးဆီက ဘာမ်ားေကာင္းက်ိဳးေပးပါသလဲ?

What does fish oil doFish oil supplements are made from fats (oils) of fatty fish species like salmon, sardines and mackerel.

The fats in these fish are mostly omega-3 fats, which play a vital role in brain function, cell growth and inflammation. These fats cannot be made by our bodies, so it’s essential we get them from food.

Fish oil pills and liquids are a concentrated source of these healthy omega-3 fats, specifically EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid).

EPA and DHA are able to influence our health primarily through signalling compounds, known as eicosanoids. These compounds are produced in response to cellular stress and help combat harmful inflammation.

Long term stress and inflammation is a driver behind many of today’s physical and mental health burdens, which is why the benefits of fish oil pills are so widespread.

    
1. Fish oil improves symptoms of depression
Depression is now one of the most common mental disorders in the world.

An estimated 16 million U.S. adults experienced at least one major depressive episode in 2012.

A large review of 28 previous studies found that in most cases fish oil, particularly EPA, was helpful in treating depressive symptoms. It appears to be much more effective in those with severe depression vs those with low depressive symptoms (1).

The majority of study participants with severe depression were also being treated with standard anti-depressant medication. This suggests that fish oil could improve the effectiveness of conventional therapy. In fact, treatment response rates increased up to a whopping 30 percent using combination therapy (2).

There is also evidence indicating fish oil can benefit other mental health issues including bipolar disorder and dementia, but more studies are needed before making recommendations (3, 4).

  Summary: Using fish oil in combination with conventional medication has been shown to greatly reduce depressive symptoms, especially in those with severe depression.

2. Fish oil can lower high blood pressure

1 in 3 U.S. adults has high blood pressure, and it is responsible for 1,000 deaths per day in America alone.

That’s why correcting high blood pressure is one of, if not the most important thing you can do to improve your health and lifespan.

Fish oil pills are one of many natural foods shown to effectively treat high blood pressure (5).

The mechanism of effect is still unclear, although there is good reason to believe it’s related to the Omega-6: Omega-3 ratio. It’s thought that the more omega-3 fats in your diet compared to omega-6 fats, the better for your cardiovascular health.

The ideal ratio is 1:1, however today’s average diet has a ratio of around 16:1. Put another way, we only consume 1 gram of omega-3 fats for every 16 grams of omega-6 fats (6, 7).

Fish oil provides an affordable and convenient way to improve this ratio, which likely improves blood pressure as a result.

    Summary: Research shows that fish oil is an effective treatment for high blood pressure. It is thought to help by improving our Omega-6: Omega-3 ratio.

3. Fish oil lowers triglycerides and improves HDL

Elevated blood triglyceride levels is a major risk factor for heart disease.
This is a known fact and is not disputed like Total or LDL cholesterol.
Research shows that both EPA and DHA in fish oil reliably help to reduce triglycerides in those with elevated levels, sometimes by as much as 20 percent (8).
These affects are only seen in long-term supplementation and doses of around 4 grams of fish oil per day, so consistency is key.
Fish oil also appears to notably increase HDL and LDL levels, which are cholesterol markers of heart health. An increase in HDL is good, however an increase in LDL is undesirable, particularly in those who already have elevated LDL.
If you take a cholesterol lowering drug or your doctor deems lower triglyceride levels as the most important factor, there are benefits from using fish oil pills.
But if your LDL is elevated and difficult to control then you should speak with your doctor before making changes.

    Summary: Regular fish oil supplementation can lower triglycerides by up to 20 percent in individuals with elevated levels. It can also increase HDL levels but in tandem with increased LDL levels. If you have raised LDL levels you should consult with your doctor first.

4. Fish oil may help prevent or treat arthritis

Arthritis is a form of inflammatory joint disease that tends to occur as we grow older.
Given the anti-inflammatory properties of omega-3 fats, many fish oil supplement brands claim they can prevent or alleviate inflammatory symptoms associated with osteoarthritis and rheumatoid arthritis.
Limited animal and human trials have found benefits, largely seen when consuming more omega-3 fats (from fish oil or krill oil) in place of omega-6 fats (9, 10, 11, 12).
Additionally, a high seafood intake is continually linked to a lower risk of fractures in the elderly, which suggests fish oil may be protective of bone health (13, 14).
Theoretically fish oil could be directly responsible for these effects, however we can’t say for sure until more long-term human trials are undertaken.

  Summary: It is thought the anti-inflammatory properties of fish oil are beneficial for treating osteoarthritis and rheumatoid arthritis, however the evidence is not solid.

5. Fish oil can help treat ADHD in children

Attention deficit-hyperactivity disorder (ADHD) is the most common neuro-developmental disorder in childhood.
Those with ADHD appear to have deficits in maturation of the frontal lobe and circuits connecting with other parts of the brain involved in regulating behavior.
So what does fish oil do to help?
The omega-3 fats in fish oil are thought to play a key role in the early development of these circuits, which is why an insufficiency is quite possibly a risk factor for ADHD and other psychiatric disorders (15).
Researchers analyzed ten previous studies involving 699 children and found that fish oil is usually effective in ADHD treatment, particularly varieties rich in EPA (16).
The impact is modest compared to psychostimulants and other regular medications, but appear useful when taken alongside those conventional treatments.
Given there are little to no side-effects of fish oil use, it makes sense to try them out. Interestingly, plant-based omega-3 supplements appear to have no effect on ADHD symptoms (17).

    Summary: Studies show the benefits of fish oil pills, particularly those high in EPA, extend to ADHD treatment in children. It seems most effective when used alongside conventional medication.

6. Fish oil during pregnancy

Due to the important link between omega-3 fats (specifically DHA) and brain development, adequate intake during pregnancy is crucial for the fetus.
The problem is that most fish species are also rich in the mineral mercury. Excessive mercury exposure during pregnancy—among other things—is linked with both pregnancy complications and developmental issues in infants (18).
Fortunately most fish oil pills and liquids are considered a safe, mercury-free source of DHA for expecting mothers. Pregnant women should go for at least 200 mg of DHA daily.
Just be sure to look for labels that confirm the product is low in mercury.

    Summary: Mercury is thought to be harmful for the child when pregnant. Regular fatty fish species are rich in mercury, whereas most brands of fish oil are not. This makes fish oil a good alternative during pregnancy.

7. Fish oil does not appear to help treat acne

Acne is a complex inflammatory skin condition that is much more common in Western societies than others (19).
Many experts believe this is due to the low omega-3 intake (and perhaps high omega-6 intake) of most Western diets. Omega-3 fats are said to inhibit mediators responsible for most inflammatory acne lesions (pimples) (20).
This could be why a greater fish intake is associated with a protective effect against moderate acne (21, 22).
But does that mean fish oil is good for your skin?
The one trial looking at the effects of fish oil and acne contained only 13 subjects. After twelve weeks, there was no significant improvements seen with fish oil treatment (930 mg EPA). Eight subjects saw improvements, yet four subjects got worse (23).
There is no doubt that diet influences acne occurrence and severity, but the reported benefits of fish oil pills needs to be studied further.

    Summary: In theory omega-3 fats like fish oil could help treat acne, but current research shows no consistent improvements.

8. Fish oil does not aid in weight loss

Low-grade inflammation drives many of today’s metabolic health issues, including insulin resistance and obesity to some extent (24, 25).
Given the anti-inflammatory effects of fish oil, some researchers have proposed it may positively influence fat metabolism and therefore weight loss as well.
But studies on obese individuals have found it has little to no direct positive influences on weight management. Its effects seem to be completely dependent on other weight loss interventions like exercise and reducing calories (26, 27, 28, 29, 30).
In other words, fish oil may help slightly if you are also eating fewer calories and exercising regularly, but it does not have an inherent weight loss effect on its own.
You may be better off considering the probiotic Lactobacillus gasseri.

    Summary: The benefits fish oil has on weight loss only occur with caloric restriction or increased exercise. It has barely any notable weight loss effect on its own.

How much fish oil should I take per day?

Optimal fish oil dosage depends on your reason for use.
For general health improvements, at least 1 gram per day is recommended, but I’d go for at least 2 grams. Most fish oil pills are 1-2 grams per pill anyways.
If you plan on taking more than 3 grams per day, consult with your doctor first.
Note that these doses refer to total fish oil, which is a combination of both EPA and DHA. The product label states how much of each omega-3 fat is contained within the pill itself.
If your goal of supplementation is to lower blood pressure or triglycerides, then 2-3 grams of (total) fish oil per day is recommended. For depressive symptoms, a fish oil supplement with at least 1000 mg of EPA appears most effective, while for ADHD it should contain at least 450 mg of EPA.

You can take fish oil pills at any time of the day, but it’s best with meals in order to minimize “fish burps”.

    Summary: Take 1-2 grams per day for general health, but don’t go over 3 grams without asking your doctor first. For depression and ADHD, choose fish oil doses that contain at least 1000 mg and 450 mg of EPA, respectively.

Wrapping it up

Even if it can’t live up to all the hype, it’s pretty clear what fish oil is good for and why it’s so popular.
There is strong evidence supporting its benefits on cardiovascular and mental health conditions, with little to no side-effects or risks.
The same cannot be said for weight loss and acne, however, with very underwhelming results.
For those who don’t consume fatty fish regularly, fish oil will very likely improve your health, especially into old age.
It’s easily the most inexpensive and safest way to meet your omega-3 requirements too.

ငါးၾကီးဆီက ဘာမ်ားေကာင္းက်ိဳးေပးပါသလဲ?

ငါးၾကီးဆီကို အဓိကအားျဖင့္ ဆဲလ္မြန္ငါး၊ ဆာတိုင္းငါး ႏွင့္ ေ၀လငါးၾကီးမ်ားဆီမွ ျပဳလုပ္ေလ့ရွိပါတယ္။ အိုမီဂါ 3 က ဦးေႏွာက္ဖြံ႔ျဖိဳးမႈအတြက္ အဓိက အေရးပါ ပါတယ္။ ဦးေႏွာက္၏ လုပ္ငန္းေဆာင္တာမ်ား၊ ဦးေႏွာက္ဆဲလ္မ်ား ဖြံ႔ျဖိဳးမႈႏွင့္ ေယာင္ရမ္းျခင္းမ်ားကို ေကာင္းမြန္ေစပါတယ္။ အိုုမီဂါ ၃ ဟူေသာ အဆီဓါတ္ကို ခႏၶာကိုယ္မွ  မျပဳလုပ္ႏိုင္ပါ။ ကြ်န္ေတာ္တို႔အစားအစာမွသာ ရပါသည္။ ငါးၾကီးဆီထဲမွာ ပါ၀င္တဲ့အရည္ေတြဟာ omega-3, EPA ႏွင့္ DHA အမ်ားဆံုးပါ၀င္ပါသည္။ EPA ႏွင့္ DHA ဟာ eicosanoids ဟုေခၚေသာ ဓါတ္ေပါင္းမ်ားကို လံူ႕ေဆာ္ျခင္းျဖင့္ က်န္းမာေရးကို အဓိက ေကာင္းမြန္ေစပါသည္။ ထိုအရာမ်ားသည္ ေယာင္ရမ္းျခင္းႏွင့္ ဆဲလ္မ်ား၏ လုပ္ငန္းတာ၀န္တံု႔ျပန္မႈမ်ားေၾကာင့္ eicosanoids ကြန္ေပါင္းမ်ား ထြက္လာပါသည္။ ထို႔ေၾကာင့္ ေရရွည္ စိတ္ဖိစီးမႈမ်ားသူမ်ား ေယာင္ရမ္းေနသူမ်ားသည္ ငါးၾကီးဆီေသာက္ျခင္းျဖင့္ ေကာင္းက်ိဳးမ်ား မ်ားစြာ ရႏိုင္ပါသည္။ 

၁။ ငါးၾကီးဆီက စိတ္ဓါတ္က်ျခင္းကို သက္သာေစႏိုင္ပါတယ္။  
စိတ္ဓါတ္က်ျခင္းဆိုတာ ကမၻာေပၚမွာ အျဖစ္မ်ားဆံုးအရာတစ္ခုျဖစ္ပါတယ္။ ကမၻာေပၚမွာရွိေသာ အေမရိကန္ႏိုင္ငံရဲ႕ သန္းေပါင္း 16 သန္းဟာ ၂၀၁၂ မွာ အလြန္အမင္းစိတ္ဓါတ္က်ေနတယ္လို႔ သိရွိရပါတယ္။ ျပီးခဲ့ေသာေလ့လာခ်က္ ၂၈ ခုအရ EPA မွာပါ၀င္ေသာ ဓါတ္က စိတ္ဓါတ္က်ျခင္းကို ကုသရာမွာ အလြန္အသံုး၀င္ပါတယ္။ DEPA ဟာ အလြန္အမင္းစိတ္ဓါတ္က်ျခင္းႏွင့္ အနည္းငယ္စိတ္ဓါတ္က်ျခင္းေရာဂါမ်ားတြင္ အသံုးျပဳႏိုင္ပါတယ္။ 
အလြန္အမင္းစိတ္ဓါတ္က်တဲ့ ေရာဂါမ်ားကို စိတ္ၾကြေဆးမ်ားႏွင့္ တြဲ၍ကုသည္ဟုလည္း သိရွိရပါတယ္။ ေလ့လာေတြ႔ရွိခ်က္အရ ငါးၾကီးဆီႏွင့္တြဲ၍ကုပါလွ်င္ ေရာဂါ ၃၀ ရာခိုင္ႏႈန္းပိုမိုလ်င္ျမန္စြာေပ်ာက္ကင္းသည္ဟု သိရွိရပါသည္။ 

၂။ ငါးၾကီးဆီသည္ ေသြးတိုးေရာဂါမ်ားအတြက္ ေသြးေပါင္ခ်ိန္ပံုမွန္ျဖစ္ေစပါတယ္။

အေမရိကန္ႏိုင္ငံတြင္ လူသံုးဦးမွာ တစ္ေယာက္ ေသြးတိုးေရာဂါျဖစ္ေနျပီး တစ္ရက္လ်င္ ေသြးတိုးေရာဂါတစ္မ်ိဳးတည္းေၾကာင့္ လူ ၁၀၀၀ နီးပါးခန္႔ေသဆံုးေနပါတယ္။ ဒါေၾကာင့္ ေသြးေပါင္ခ်ိန္ပံုမွန္ထိန္းထားႏိုင္မယ္ဆိုလ်င္ က်န္းမာေရးေကာ လူ႔သက္တမ္းေကာ ေကာင္းေစပါတယ္။ ငါးၾကီးဆီဟာ သဘာ၀အစားအစာထဲက ေသြးတုိးေရာဂါအတြက္ လြန္စြာအသံုးတည့္ေသာ ေဆးတစ္မ်ိဳးျဖစ္ပါတယ္။ ေသြးေပါင္ခ်ိန္ဘယ္လိုက်တယ္ဆိုတာေတာ့ အတိအက်မသိေသးပါဘူး။ ဒါေပမယ့္ အိုမီဂါ ၆နဲ႔ အိုမီဂါ ၃ အခ်ိဳးအဆႏွင့္ ပတ္သပ္လိမ့္မည္ဟု ယူဆရပါတယ္။ အိုမီဂါ ၃ ပါေသာအစားအစာမ်ားကို ပိုစားျခင္းက အိုမီဂါ ၆ ပါေသာ အစားအစာကို စားသံုးျခင္းထက္ ႏွလံုးက်န္းမာေရးကုိ ပိုေကာင္းမြန္ပါသည္။ ပံုမွန္ဆိုလ်င္ သာမာန္လူတစ္ေယာက္သည္ အိုမီဂါ ၃ (၁) ဂရမ္ႏွင့္ အိုမီဂါ ၆ (၁၆)ဂရမ္ ကိုေန႔စဥ္ စားသံုးေနပါတယ္။ ငါးၾကီးဆီက အိုမီဂါဓါတ္ေတြကို သင့္တင့္မွ်တစြာပါ၀င္ေသာေၾကာင့္ ေသြးတိုးေရာဂါအတြက္ ေသြးေပါင္ခ်ိန္ကို ထိန္းညိွရာမွာ လြန္စြာအေရးပါ ပါတယ္။ 

၃။ ငါးၾကီးဆီက TCL အဆီဓါတ္မ်ားကို က်ေစျပီး ေကာင္းေသာကိုလတ္စထေရာမ်ားကို မ်ားေစပါတယ္။ 
ေသြးထဲတြင္ TCL ဟုေခၚေသာ  ကိုလက္စထေရာမ်ားလ်င္ ႏွလံုးေရာဂါျဖစ္ဖို႔အတြက္ လြန္စြာအႏၱရာယ္မ်ားပါတယ္။ EPA ႏွင့္ DHA က TCL ထက္ တိုးျမွင့္ျခင္းကို ၂၀ ရာခိုင္ႏႈန္းေလာက္ထိ ကာကြယ္ႏုိင္ပါတယ္။ သူတို႔ရဲ႕ အာနိသင္ကို တစ္ေန႔လွ်င္ ၄ ဂရမ္ေလာက္ ေရရွည္စြဲေသာက္မွသာ ေတြ႕ရွိရပါသည္။  LDL ႏွင့္ HDL ပမာဏ ႏွစ္မ်ိဳးလံုးကိုု တတ္ေစပါသည္။ HDL တတ္တာေကာင္းေပမယ့္ LDL ပမာဏပါ ခႏၶာကုိယ္တြင္တတ္ျခင္းကေတာ့ မေကာင္းပါဘူး။ LDL ပမာဏသည္ ခႏၶာကိုယ္ထဲတြင္ အသင့္အတင့္သာ ရွိသင့္ပါတယ္။ ဒါေၾကာင့္သင္သည္ LDL ပမာဏ နဂိုထဲကမ်ားေနပါလ်င္ ဆရာ၀န္ႏွင့္တိုင္ပင္ျပီးမွသာ ငါးၾကီးဆီေသာက္သင့္ပါသည္။

၄။ ငါးၾကီးဆီက အဆစ္အျမစ္ေရာင္ျခင္းကို ကာကြယ္ျခင္း၊ ကုသျခင္းအတြက္လည္း အသံုး၀င္ပါသည္။
အဆစ္အျမစ္ေရာင္ရမ္းျခင္းဟာ အသက္ၾကီးလာေလေလျဖစ္ဖို႔မ်ားလာေလ ျဖစ္ပါသည္။ အရိုးၾကီးေပါင္းႏွင့္ အဆစ္အျမစ္ေရာင္ေရာဂါမ်ားကို ကာကြယ္ကုသႏိုင္သည္ဟု အိုမီဂါ ၃ထုတ္ေသာ ေဆးကုမၸဏီတိုင္းက ေျပာပါသည္။ ပင္လယ္စာမ်ားမ်ားစားျခင္းက လူၾကီးမ်ားတြင္ျဖစ္ေလ့ရွိေသာ အရိုးႏွင့္ပတ္သပ္ေသာ ေရာဂါမ်ားကုိ ေလ်ာ့က်ေစပါသည္။ 

၅။ ကေလးမ်ားတြင္ျဖစ္ေသာ ADHD ေရာဂါမ်ားကို ငါးၾကီးဆီက ကာကြယ္ကုသေပးႏိုင္ပါသည္။ 
ကေလးမ်ားတြင္ ျဖစ္ေလ့ျဖစ္ထရွိေသာ အာရံုေၾကာေရာဂါျဖစ္သည့္ ADAD ေရာဂါသည္ ဦးေႏွာက္၏အေရွ႕ပိုင္းဖြံ႕ျဖိဳးမႈေလ်ာ့နည္းျခင္းျဖစ္ျပီး ဦးေႏွာက္တြင္း အာရံုေၾကာစီးဆင္းမႈခ်ိဳ႕ယြင္းမႈေၾကာင့္ျဖစ္ေသာ ေရာဂါျဖစ္ပါသည္။ အိုမီဂါ ၃ က ထိုအာရံုေၾကာစီးဆင္းမႈကို လ်င္ျမန္စြာ ရင့္က်က္ေစျခင္းေၾကာင့္ ADHD ေရာဂါႏွင့္ အျခား ဦးေႏွာက္ႏွင့္ပတ္သပ္ေသာ ေရာဂါအမ်ားစုကို ကာကြယ္ေပးပါသည္။  

၆။ ငါးၾကီးဆီႏွင့္ကိုယ္၀န္ေဆာင္
အိုမီဂါ ၃ ႏွင့္ DHA က ဦးေႏွာက္ဖြံ႕ျဖိဳးမႈမွာ အေရးပါေသာေၾကာင့္ ကိုယ္၀န္ေဆာင္ေတြမွာ ငါးၾကီးဆီဟာ အလြန္အေရးပါ ပါသည္။ သို႔ေသာ္ တစ္ခ်ဳိ႕ ငါးအမ်ိဳးမ်ားသည္ ဗီဇထဲတြင္ ျပဒါးဓါတ္မ်ား မ်ားစြာ ပါ၀င္ျခင္းေၾကာင့္ ျပဒါးဓာတ္မ်ား ခႏၶာကိုယ္တြင္အလြန္အမင္းျဖစ္လ်င္ ကေလးအတြက္မေကာင္းပါ။ ထုိ႔ေၾကာင့္ ကိုယ္၀န္ေဆာင္မိခင္မ်ား ငါးမ်ားမ်ားမစားသင့္ပါ။ ဒါေပမယ့္ အသင့္ေသာက္သံုးႏိုင္ေသာ ငါးၾကီးဆီထဲတြင္ ျပဒါးဓါတ္ မပါ၀င္ျခင္းေၾကာင့္ ကိုယ္၀န္ေဆာင္မိခင္မ်ား တစ္ေန႔လ်င္ ၂၀၀ မီလီဂရမ္ DHA ေသာက္သံုးသင့္ပါသည္။ မည္သို႔ပင္ဆိုေစကာမူ ငါးၾကီးဆီ ၀ယ္မည္ဟု စဥ္းစားတိုင္း ကိုယ္၀န္ေဆာင္မိခင္မ်ားသည္ ေဆးထဲတြင္ ပါ၀င္ေသာ ျပဒါးဓါတ္ကို ေသခ်ာစြာၾကည့္ရပါမည္။

၇။ ငါးၾကီးဆီဟာ ၀က္ျခံအတြက္ေတာ့ မထူးလွပါဘူး။
၀က္ျခံဆိုတာ တစ္ကမၻာလံုးနီးပါး ျဖစ္ေလ့ရွိေသာ အရာတစ္ခုျဖစ္ပါသည္။ ပညာရွိအမ်ားစုက အိုမီဂါ ၃ ပါ၀င္မႈနည္းျခင္းေၾကာင့္ ၀က္ျခံထြက္သည္ဟု သံုးသပ္ၾကပါသည္။ သို႔ေသာ္ ရက္သတၱပါတ္ ၁၂ ပတ္ၾကာျပဳလုပ္ေသာ ေလ့လာစမ္းသပ္မႈအရ ငါးၾကီးဆီဟာ ၀က္ျခံအတြက္ လံုး၀ေပ်ာက္ကင္းေအာင္ မကုသေပးႏုိင္ပါဘူး။ ၁၃ဦးေလ့လာစမ္းသပ္မႈျပဳလုပ္ရာတြင္ ၈ ေယာက္သာသက္သာျပီးေတာ့ က်န္ ၄ ေယာက္မွာ ပို၍ဆိုးရြားခဲ့ပါသည္။ ထို႔ေၾကာင့္ ၀က္ျခံႏွင့္ပတ္သက္ျပီး ငါးၾကီးဆီအေရးပါပံုကို ယေန႕အထိ ေသခ်ာမေျပာႏိုင္ပါဘူး။ 

၈။ ငါးၾကီးဆီႏွင့္ ကိုယ္အေလးခ်ိန္က်ျခင္း
တစ္ခ်ိဳ႕ေသာ ေလ့လာသူမ်ားက ငါးၾကီးဆီသည္ ခႏၶာကိုယ္ထဲအဆီျဖိဳခြဲျခင္းကို ကူညီအားေပးေသာေၾကာင့္ ကိုယ္အေလးခ်ိန္က်သည္ဟု ေျပာပါသည္။ သို႔ေသာ္ ထိုပုဂၢိဳလ္မ်ားကို ေလ့လာခ်က္အရ ငါးၾကီးဆီတစ္မ်ိဳးတည္းက ကိုယ္အေလးခ်ိန္က်ျခင္းကို ထိေရာက္စြာ မကူညီေပးနိုင္ပါဘူး။ တစ္ျခားေသာ အဆီက်ေဆးမ်ား၊ ေလ့က်င့္ခန္းႏွင့္တြဲမွသာ ပို၍ထိေရာက္ပါသည္။

ငါးၾကီးဆီကို တစ္ေန႔ဘယ္ႏွစ္လံုးေသာက္သင့္လဲ?

ငါးၾကီးဆီတစ္ေန႔ဘယ္ႏွစ္လံုးေသာက္မလဲဆိုတာ သင္အသံုးျပဳလိုေသာ ရည္ရြယ္ခ်က္အေပၚမွာ မူတည္ပါတယ္။ 
ပံုမွန္က်န္းမာေရးေကာင္းဖို႔အတြက္သာဆိုလ်င္ တစ္ေန႔ကို အနည္းဆံုး ၁ ဂရမ္ေလာက္ေတာ့ ေသာက္သံုးသင့္ပါတယ္။ ငါးၾကီးဆီအမ်ားစုဟာ ၁ ဂရမ္ႏွင့္ ၂ ဂရမ္ေလာက္သာ ပါ၀င္ၾကပါတယ္။ အကယ္၍သင္က တစ္ေန႔ကို ၃ ဂရမ္ေလာက္ေသာက္သံုးလိုပါလ်င္ ဆရာ၀န္ႏွင့္တိုင္ပင္သင့္ပါတယ္။ အထက္ပါေျပာျပထားေသာ ဂရမ္မ်ားသည္ EPA ႏွင့္ DHA ပါ ပါ၀င္ေသာ အရာကိုသာ ဆိုလိုပါသည္။ မ်ားေသာအားျဖင့္ အိုမီဂါ ၃ ဟုသာ ေဖာ္ျပေလ့ရွိပါသည္။ 

အခ်ဳပ္အားျဖင့္ဆိုရေသာ္ ငါးၾကီးဆီသည္ ႏွလံုးက်န္းမာေရးႏွင့္ စိတ္က်န္းမာေရးအတြက္ လြန္စြာအေထာက္အကူျပဳေသာ အရာျဖစ္ပါသည္။ ကိုယ္အေလးခ်ိန္က်ျခင္းႏွင့္ ၀က္ျခံမ်ားအတြက္ေတာ့ ယေန႔အထိခိုင္မာတဲ့ ကုသမႈမ်ိဳးမေပးႏိုင္ပါဘူး။

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