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Omega 3 Fatty Acids - Zakudya Zomwe Zimapezeka Mochuluka | BoldskyMuyenera kuti mwamvapo za omega-3 fatty acids komanso momwe zimapindulira thupi. Pali ambiri omwe mwina sanamvepo za omega-3 fatty acids komanso katundu wawo wopindulitsa.
Omega-3 fatty acids ndi mafuta abwinobwino ofunikira thupi kuti achite ntchito zosiyanasiyana zofunika. Omega-3 fatty acids ndi mafuta ofunikira omwe amagwera m'magulu a polyunsaturated fatty acids ndipo ndi ena mwa mitundu itatu yomwe ikuphatikizapo ALA, EPA ndi DHA.
Docosahexaenoic acid (DHA) imapezeka mkaka wa m'mawere kapena mafuta a nsomba. Eicosapentaenoic acid (EPA) imapezeka mu nsomba yochuluka kapena mafuta a nsomba monga omwe amachokera ku salmon, mackerel, ndi zina zotero. Alpha-linolenic acid (ALA) imapezeka mumbeu monga mbewu za fulakesi, mbewu za chia ndi mtedza.
Omega-3 fatty acids nawonso amatenga gawo lalikulu pakukula ndikugwira bwino ntchito kwa thupi.
Tiyeni tiwone zakudya zaku India zomwe zili ndi omega-3 fatty acids.
1. Mbewu za fulakesi
Mbeu ya fulakesi ndi mphamvu ya michere ndipo ndi gwero labwino kwambiri la omega-3 fatty acids. Ubwino waukulu kwambiri wa mbewu ya fulakesi ndikuti, imatha kuwonjezeredwa mosavuta ku oatmeal kapena smoothie. Mukhale ndi supuni ya nyemba tsiku ndi tsiku kuti muwonjezere mafuta a omega-3.
2. Sardini
Sardines ndi nsomba zamafuta zomwe zili ndi omega-3 fatty acids ambiri. Amakhalanso ndi sodium wochuluka kwambiri. Sardine nthawi zambiri amadya ngati chotupitsa, chomwe chimaphatikizidwa m'masangweji, masaladi kapena pizza. Muthanso kuphika momwe mungafunire.
3. Mazira
Mazira amadziwika ndi mapuloteni, koma amakhalanso ndi omega-3 fatty acids ambiri. Mazira amakhalanso ndi mavitamini ndi michere ina. Kuti muwonjezere kudya kwa omega-3 fatty acids, mutha kukhala ndi mazira owiritsa m'malo mokhala ndi omelette kapena poached.
4. Mbewu za Chia
Mbeu za Chia sizili ndi ma omega-3 fatty acids okha komanso zili ndi mavitamini ena, michere komanso michere yazakudya. Amadzaza ndi magnesium, protein, ndi calcium yomwe imathandizira kupewa matenda ashuga, kukonza magwiridwe antchito olimbitsa thupi komanso kupititsa patsogolo thanzi laubongo.
5. Kolifulawa
Kolifulawa ndi gwero labwino la omega-3 fatty acids. Zomera izi ndizabwino kukhalabe ndi thanzi lamtima ndipo zili ndi michere yambiri monga niacin, magnesium ndi potaziyamu. Nthandizani kolifulawa musanaidye kuti iphe majeremusi.
6. Salimoni
Salimoni samangokhala ndi vitamini D wambiri komanso amapezanso omega-3 fatty acids. Lili ndi mapuloteni ambiri komanso phosphorous. Mafuta athanzi omwe amapezeka mu salimoni amateteza chiopsezo cha matenda amtima ndipo amatha kutsitsa mtima komanso kuthamanga kwa magazi.
7. Zipatso za Brussels
Zipatso za Brussel ndimasamba ang'onoang'ono obiriwira omwe ali ndi omega-3 fatty acids ambiri ndipo amadziwika kuti ndi chakudya chabwino pakhungu. Zipatso zilizonse zopangira brussel zimakhala ndi mamiligalamu 430 a alpha-linolenic acid (ALA). Koma, nthunzi brussel imamera musanadye.
8. Hemp Mbewu
Mbeu za hemp zadzaza ndi omega-3 fatty acids ofunikira. Njerezi zimakhalanso ndi mapuloteni komanso polyunsaturated fatty acids monga stearidonic acid (SDA) ndi gamma-linolenic acid (GLA). Mutha kuwaza mbewu za hemp pazakudya monga masaladi kapena masangweji.
9. Soya Wokazinga
Si anthu ambiri omwe amadziwa za puloteni yokomerayi yomwe ili ndi omega-3 fatty acids. Soya ali ndi alpha-linolenic acid (ALA), yomwe imalimbikitsa thanzi labwino la mtima. Mutha kukhala ndi mbale ya soya yophika mopepuka kuti muwonjezere kudya kwama omega-3 fatty acids.
10. Mafuta a Nsomba
Mafuta a nsomba ndi gwero labwino kwambiri la omega-3 fatty acids. Mafuta owonjezera a nsomba amapatsidwa kwa odwala ambiri, chifukwa amaletsa ndikuwongolera matenda amtima. Mafuta a omega-3 amathandizanso kuchepetsa kuthamanga kwa magazi.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawane ndi okondedwa anu.
Zakudya 10 Kudyera Matenda a Chiwindi Cha Mafuta
