Cov txiaj ntsig ntawm Omega 3 yog dab tsi? Cov khoom noj uas muaj Omega 3

Omega 3 fatty acids yog cov fatty acids tseem ceeb, tseem hu ua polyunsaturated fatty acids (PUFA). Unsaturated fats muaj txiaj ntsig zoo rau lub plawv mob. Omega 3 cov txiaj ntsig suav nrog kev txhim kho lub hlwb ua haujlwm, txhawb kev loj hlob thiab kev loj hlob, txo kev pheej hmoo ntawm kab mob plawv, thiab txo qhov mob. Nws tiv thaiv cov kab mob ntev xws li mob qog noj ntshav thiab mob caj dab. Nws tseem yog ib qho tseem ceeb rau kev nco thiab kev coj cwj pwm, raws li nws yog concentrated nyob rau hauv lub hlwb. Cov rog no tsis tsim tawm hauv lub cev. Yog li ntawd, nws yuav tsum tau muab los ntawm cov khoom noj thiab tshuaj ntxiv.

Cov me nyuam mos uas tsis tau txais omega 3 txaus los ntawm lawv niam thaum cev xeeb tub yuav muaj kev pheej hmoo ntawm kev tsim teeb meem pom kev thiab paj hlwb. Yog tias muaj qhov tsis txaus ntawm lub cev, muaj teeb meem xws li kev nco tsis muaj zog, qaug zog, tawv nqaij qhuav, teeb meem hauv lub plawv, lub siab hloov pauv, kev nyuaj siab thiab cov ntshav tsis zoo tshwm sim.

Ntau lub koom haum saib xyuas kev noj qab haus huv pom zoo kom tau txais tsawg kawg 250-500 mg ntawm omega 3 ib hnub rau cov neeg laus noj qab haus huv. Omega 3 roj tuaj yeem tau txais los ntawm cov ntses rog, algae thiab cov zaub mov muaj roj ntau.

Omega 3 yog dab tsi?

Zoo li tag nrho cov fatty acids, omega 3 fatty acids yog chains ntawm carbon, hydrogen, thiab oxygen atoms. Cov fatty acids no yog polyunsaturated, uas yog, lawv muaj ob lossis ntau dua ob daim ntawv cog lus hauv lawv cov qauv tshuaj.

Ib yam li omega 6 fatty acids, lawv tsis tuaj yeem tsim los ntawm lub cev thiab peb yuav tsum tau txais los ntawm cov khoom noj. Vim li no, lawv hu ua qhov tseem ceeb fatty acids. Omega 3 fatty acids tsis khaws cia thiab siv rau lub zog. Lawv ua lub luag haujlwm tseem ceeb hauv txhua yam txheej txheem ntawm lub cev, xws li mob, mob plawv, thiab lub hlwb ua haujlwm. Kev tsis txaus ntawm cov fatty acids no tuaj yeem cuam tshuam kev txawj ntse, kev nyuaj siab, kab mob plawv, mob caj dab, mob cancer thiab tuaj yeem ua rau muaj ntau yam teeb meem kev noj qab haus huv.

Cov txiaj ntsig ntawm Omega 3 yog dab tsi?

• Txo cov tsos mob ntawm kev nyuaj siab thiab kev ntxhov siab

Kev Nyuaj Siabyog ib qho kev puas siab puas ntsws ntau tshaj plaws hauv ntiaj teb. Kev ntxhov siab Kev ntxhov siab vim kuj yog ib qho mob hnyav heev. Cov kev tshawb fawb tau pom tias cov neeg uas niaj hnub noj omega 3 fatty acids tsis tshua muaj kev nyuaj siab. Dab tsi ntxiv, yog tias cov neeg muaj kev nyuaj siab lossis kev ntxhov siab pib ntxiv nrog cov fatty acids, lawv cov tsos mob yuav zoo dua. Daim ntawv EPA ntawm Omega 3 yog qhov zoo tshaj plaws ntawm kev tawm tsam kev nyuaj siab.

• Pab rau qhov muag

DHA yog ib daim ntawv ntawm omega 3. Nws yog ib qho tseem ceeb ntawm cov qauv ntawm lub hlwb thiab retina ntawm lub qhov muag. Thaum noj tsis txaus DHA, teeb meem tsis pom kev tuaj yeem tshwm sim. Tau txais omega 3 fatty acids txaus tuaj yeem ua rau qhov muag puas thiab qhov muag tsis pom. macular degeneration txo qhov kev pheej hmoo.

• Txhim kho lub hlwb kev noj qab haus huv hauv cov menyuam mos thiab menyuam yaus

Cov txiaj ntsig fatty acids no tseem ceeb heev hauv kev loj hlob ntawm lub hlwb ntawm cov menyuam mos. DHA ua 40% ntawm polyunsaturated fatty acids nyob rau hauv lub hlwb thiab 60% ntawm lub qhov muag retina. Yog li ntawd, cov menyuam mos noj mis uas muaj DHA muaj lub zeem muag siab dua lwm tus.

Tau txais omega 3 txaus thaum cev xeeb tub; Nws txhawb txoj kev loj hlob ntawm lub hlwb, ua kom muaj kev sib txuas lus thiab kev txawj ntse, kev coj cwj pwm teeb meem tsawg dua, kev pheej hmoo ntawm kev loj hlob qeeb, kev pheej hmoo ntawm kev tsim ADHD, autism thiab cerebral palsy raug txo.

• Tseem ceeb heev rau lub plawv noj qab haus huv

Lub plawv nres thiab mob stroke yog qhov ua rau tuag hauv ntiaj teb. Omega 3 fatty acids muab kev txhawb nqa zoo rau lub plawv noj qab haus huv los ntawm kev txo qis triglycerides thiab ntshav siab, nce cov roj cholesterol zoo, txo qis kev tsim cov ntshav txhaws, tiv thaiv cov hlab ntsha tawv thiab txo qhov mob.

• Txo cov tsos mob ADHD hauv cov menyuam yaus

Attention deficit hyperactivity disorder (ADHD) yog ib qho kev coj cwj pwm tsis zoo uas tshwm sim los ntawm inattention, hyperactivity, thiab impulsivity. Cov menyuam yaus uas muaj ADHD muaj qis dua omega 3 hauv lawv cov ntshav. Kev noj omega 3 sab nraud txo cov tsos mob ntawm tus kab mob. Nws txhim kho kev tsis saib xyuas thiab muaj peev xwm ua tiav cov haujlwm. Nws kuj txo qis hyperactivity, impulsivity, nyob tsis tswm thiab aggression.

• Txo cov tsos mob ntawm metabolic syndrome

metabolic syndrome, rog rog, ntshav siab, insulin tsis kamhais txog cov xwm txheej uas muaj triglycerides siab thiab qib HDL qis. Omega 3 fatty acids txo cov insulin tsis kam thiab o. Txhim kho cov kab mob plawv hauv cov neeg mob metabolic syndrome.

• Txo qhov mob

Cov kab mob ntev ua rau muaj kev loj hlob ntawm cov kab mob ntev xws li kab mob plawv thiab mob qog noj ntshav. Omega 3 fatty acids txo kev tsim cov molecules thiab cov khoom txuam nrog o. 

• Tiv thaiv kab mob autoimmune

Cov kab mob autoimmune pib thaum lub cev tiv thaiv kab mob tawm tsam cov hlwb noj qab haus huv uas nws pom tau tias yog cov hlwb txawv teb chaws. mob ntshav qab zib hom 1 yog tus piv txwv tseem ceeb tshaj plaws. Omega 3 tawm tsam qee yam ntawm cov kab mob no thiab nws qhov kev noj qab haus huv thaum muaj hnub nyoog tseem ceeb heev. Cov kev tshawb fawb qhia tau hais tias tau txais txaus nyob rau hauv thawj xyoo ntawm lub neej yuav txo tau ntau yam kab mob autoimmune, nrog rau hom 1 mob ntshav qab zib, autoimmune diabetes nyob rau hauv cov neeg laus, thiab ntau yam sclerosis. Omega 3 fatty acids kuj txhawb kev kho mob ntawm lupus, rheumatoid mob caj dab, ulcerative colitis, Crohn tus kab mob thiab psoriasis.

• Txhim kho kev puas siab puas ntsws

Cov neeg uas muaj kev puas siab puas ntsws muaj cov qib omega 3 tsawg. Kev tshawb fawb, omega 3 supplementation nyob rau hauv ob qho tib si schizophrenia thiab kev puas siab puas ntsws bipolar Txo kev xav hloov pauv thiab rov ua dua zaus hauv cov neeg nrog 

• Txo cov hnub nyoog ntsig txog kev puas hlwb poob

Kev poob ntawm lub hlwb kev ua haujlwm yog ib qho ntawm qhov tshwm sim ntawm kev laus. Ntau cov kev tshawb fawb tau pom tias tau txais omega 3s siab txo qis hnub nyoog cuam tshuam txog kev puas siab puas ntsws. Nws kuj txo qhov kev pheej hmoo ntawm Alzheimer's kab mob. Ib txoj kev tshawb nrhiav pom tias cov neeg uas noj cov ntses rog muaj cov teeb meem grey ntau hauv lawv lub hlwb. Qhov no yog lub hlwb cov ntaub so ntswg uas ua cov ntaub ntawv, nco, thiab kev xav.

• Tiv thaiv mob qog noj ntshav

Cancer yog ib qho ntawm cov ua rau tuag nyob rau hauv lub ntiaj teb no niaj hnub no. Omega 3 rog txo qhov kev pheej hmoo ntawm tus kab mob no. Cov kev tshawb fawb tau pom tias cov neeg uas haus cov omega 3 fatty acids ntau tshaj plaws muaj 55% tsawg dua kev pheej hmoo ntawm mob qog noj ntshav. Nws tau hais tias cov txiv neej uas haus omega 3 muaj qhov txo qis ntawm kev mob qog noj ntshav prostate thiab txo qis kev pheej hmoo ntawm mob qog noj ntshav hauv cov poj niam.

• Txo cov tsos mob hawb pob hauv cov menyuam yaus

Ntau cov kev tshawb fawb hais tias noj omega 3 txo qhov kev pheej hmoo ntawm mob hawb pob hauv cov menyuam yaus thiab cov hluas.

• Txo cov rog hauv daim siab

Noj omega 3 fatty acids raws li cov tshuaj pab txo lub siab rog thiab o nyob rau hauv tsis-alcoholic fatty siab kab mob.

• Txhim kho pob txha noj qab haus huv

Cov kev tshawb fawb pom tau tias omega 3 fatty acids ntxiv dag zog rau cov pob txha muaj zog los ntawm kev nce cov calcium hauv cov pob txha. Qhov no yuav txo qhov kev pheej hmoo ntawm osteoporosis. Nws kuj txo qhov mob pob qij txha hauv cov neeg mob caj dab.

• Relieves mob khaub thuas

Cov kev tshawb fawb qhia tau hais tias cov poj niam uas haus cov omega 3 feem ntau ntsib kev mob khaub thuas me me. Hauv ib txoj kev tshawb fawb, omega 3 roj tau zoo dua li cov tshuaj tua kab mob ntawm kev kho mob hnyav.

• Pab pw tsaug zog zoo

Kev pw tsaug zog zoo yog qhov tseem ceeb heev rau peb txoj kev noj qab haus huv. Omega 3 roj txo cov teeb meem pw tsaug zog. Qib qis ntawm DHA hauv lub cev pab kom tsaug zog melatonin Nws kuj txo qis cov tshuaj hormones. Cov kev tshawb fawb hauv ob tus menyuam yaus thiab cov neeg laus tau pom tias ntxiv nrog omega 3 txhim kho qhov ntev thiab zoo ntawm kev pw tsaug zog.

Omega 3 Cov txiaj ntsig rau daim tawv nqaij

• Tiv thaiv lub hnub puas tsuaj: Omega 3 fatty acids tiv thaiv lub hnub teeb meem ultraviolet A (UVA) thiab ultraviolet B (UVB) rays. Nws txo rhiab heev rau lub teeb.

• Txo pob txuv: Kev noj zaub mov nplua nuj nyob rau hauv cov fatty acids no txo ​​qhov ua tau zoo ntawm pob txuv. Omega 3 rog txo qhov mob. Yog li ntawd, nws muaj txiaj ntsig zoo hauv kev tiv thaiv pob txuv los ntawm o.

• Txo qhov khaus: Omega 3 moisturizes daim tawv nqaij. atopic dermatitis ve psoriasis Nws txo cov tawv nqaij liab, qhuav thiab khaus khaus los ntawm cov tawv nqaij mob xws li Qhov no yog vim omega 3s txhim kho kev ua haujlwm ntawm daim tawv nqaij barrier, foob hauv cov dej noo thiab tiv thaiv los ntawm irritants.

• Accelerates qhov txhab kho: Kev tshawb fawb tsiaj pom tau hais tias siv cov tshuaj pleev xim omega 3 fatty acids tuaj yeem ua kom lub qhov txhab zoo.

• Txo txoj kev pheej hmoo ntawm mob qog noj ntshav: Nyob rau hauv cov tsiaj noj nplua nuj nyob rau hauv omega 3 fatty acids, qog kev loj hlob yog inhibited. 

Omega 3 Cov txiaj ntsig ntawm plaub hau

• Nws txo cov plaub hau poob.
• Nws relieves o ntawm tawv taub hau thiab ntxiv dag zog rau cov plaub hau.
• Nws tiv thaiv cov plaub hau los ntawm kev puas tsuaj ntawm lub hnub.
• Nws accelerates plaub hau kev loj hlob.
• Nce ci thiab radiance.
• Ua kom cov tuab ntawm cov hauv paus plaub hau.
• Omega 3 txo cov dandruff.
• Relieves tawv taub hau irritation.

Omega 3 Kev puas tsuaj

Cov fatty acids no tuaj yeem ua rau muaj kev mob tshwm sim me me thaum noj sab nraud ua cov tshuaj ntxiv:

• Ua pa tsw phem
• foul tsw hws
• mob taub hau
• Mob kub hnyiab hauv siab
• Xeev siab
• Zawv plab

Tsis txhob noj cov tshuaj omega 3 ntau ntxiv. Nrhiav kev pab los ntawm tus kws kho mob kom txiav txim siab npaum li cas.

Hom Omega 3

Muaj ntau hom omega 3 fatty acids. Tsis yog tag nrho cov omega 3 cov rog muaj qhov sib npaug. Muaj 11 hom sib txawv ntawm omega 3. Peb qhov tseem ceeb tshaj plaws yog ALA, EPA, thiab DHA. ALA feem ntau pom muaj nyob rau hauv cov nroj tsuag, thaum EPA thiab DHA feem ntau pom muaj nyob rau hauv cov khoom noj tsiaj xws li oily ntses.

• ALA (Alpha-Linolenic Acid)

ALA luv luv rau alpha-linolenic acid. Nws yog ntau tshaj omega 3 fatty acid nyob rau hauv cov khoom noj. Nws muaj 18 carbons, peb ob daim ntawv cog lus. ALA feem ntau pom muaj nyob hauv cov zaub mov cog thiab yuav tsum tau hloov mus rau EPA lossis DHA ua ntej nws tuaj yeem siv los ntawm tib neeg lub cev. Txawm li cas los xij, txoj kev hloov dua siab tshiab no tsis muaj txiaj ntsig rau tib neeg. Tsuas yog ib feem me me ntawm ALA hloov mus rau EPA, lossis txawm tias DHA. Nws muaj nyob rau hauv cov zaub mov xws li zaub qhwv, spinach, saffron, soybeans, walnuts thiab chia noob, flax thiab hemp noob. ALA kuj pom muaj nyob hauv qee cov tsiaj rog.

• EPA (Eicosapentaenoic Acid)

EPA yog lub npe luv rau eicosapentaenoic acid. 20 carbons, 5 ob daim ntawv cog lus. Nws lub luag haujlwm tseem ceeb yog tsim cov cim taw qhia hu ua eicosanoids, uas ua si ntau lub luag haujlwm ntawm lub cev. Eicosanoids ua los ntawm omega 3s txo qhov mob, thaum cov uas ua los ntawm omega 6s nce o. Yog li, kev noj zaub mov siab hauv EPA txo qhov mob hauv lub cev.

Ob leeg EPA thiab DHA feem ntau pom muaj nyob rau hauv cov nqaij nruab deg, nrog rau cov ntses oily thiab algae. Vim li no, lawv feem ntau hu ua marine omega 3s. EPA cov ntsiab lus siab tshaj plaws hauv herring, salmon, eel, cws, thiab sturgeon. Cov khoom noj tsiaj, xws li cov mis nyuj pub mis thiab nqaij, kuj muaj qee yam EPA.

• DHA (Docosahexaenoic Acid)

DHA, docosahexaenoic acidyog tus ntawv luv. Nws muaj 22 carbons, 6 ob daim ntawv cog lus. DHA yog ib qho tseem ceeb ntawm cov txheej txheem ntawm daim tawv nqaij thiab pom nyob rau hauv lub retina ntawm lub qhov muag. Fortification ntawm cov me nyuam mos cov qauv nrog DHA txhim kho qhov muag pom hauv cov me nyuam mos.

DHA yog qhov tseem ceeb rau kev loj hlob ntawm lub hlwb thiab kev ua haujlwm hauv menyuam yaus thiab lub hlwb ua haujlwm hauv cov laus. DHA tsis txaus uas tshwm sim thaum muaj hnub nyoog ntxov yog cuam tshuam nrog cov teeb meem xws li kev kawm nyuaj, ADHD, aggression thiab lwm yam teeb meem tom qab. Kev txo qis hauv DHA thaum laus kuj tseem cuam tshuam nrog lub hlwb tsis zoo thiab qhov pib ntawm Alzheimer's disease.

DHA muaj nyob rau hauv ntau cov nqaij nruab deg xws li oily ntses thiab algae. Cov zaub mov noj nyom kuj muaj qee qhov DHA.

• Lwm yam Omega 3 Fatty Acids

ALA, EPA thiab DHA yog cov omega 3 fatty acids ntau tshaj plaws hauv cov khoom noj. Txawm li cas los xij, tsawg kawg 8 ntxiv omega 3 fatty acids tau pom:

• Hexadecatrienoic acid (HTA)
• Stearidonic acid (SDA)
• Eicosatrienoic acid (ETE)
• Eicosatetraenoic acid (ETA)
• Heneicosapentaenoic acid (HPA)
• Docosapentaenoic acid (DPA)
• Tetracosapentaenoic acid
• Tetracosahexaenoic acid

Omega 3 fatty acids muaj nyob hauv qee cov khoom noj tab sis tsis suav tias yog qhov tseem ceeb. Txawm li cas los xij, qee qhov ntawm lawv muaj cov nyhuv lom.

Qhov twg yog qhov zoo tshaj plaws Omega?

Txoj hauv kev zoo tshaj plaws kom tau txais cov roj omega 3 yog kom tau lawv los ntawm cov khoom noj ntuj. Noj cov ntses oily tsawg kawg ob zaug hauv ib lub lis piam yuav ua tau raws li koj xav tau. Yog tias koj tsis noj ntses, koj tuaj yeem noj cov tshuaj omega 3. Qhov tseem ceeb tshaj plaws omega 3 fatty acids yog EPA thiab DHA. EPA thiab DHA feem ntau pom muaj nyob hauv cov nqaij nruab deg, suav nrog cov ntses rog thiab algae, cov nqaij noj nyom thiab mis nyuj, thiab omega-3-enriched qe.

Ntses roj Omega 3

ntses roj, sardines, anchovy, mackerel Nws yog ib qho ntxiv tau los ntawm cov ntses oily xws li salmon thiab salmon. Nws muaj ob hom omega 3 fatty acids EPA thiab DHA, uas muaj cov txiaj ntsig zoo ntawm lub plawv thiab tawv nqaij. Cov roj ntses muaj cov txiaj ntsig zoo kawg rau lub hlwb, tshwj xeeb tshaj yog nyob rau hauv cov mob me me tsis nco qab thiab kev nyuaj siab. Tseem muaj cov kev tshawb fawb qhia tias nws pab nrog kev poob phaus. Cov txiaj ntsig uas tuaj yeem tau txais los ntawm cov roj ntses vim nws cov ntsiab lus omega 3 yog raws li hauv qab no;

• Ntses roj tiv thaiv kev nco.
• Nws pab kho kev nyuaj siab.
• Nws accelerates metabolism.
• Nws txo qhov qab los noj mov.
• Nws pab kom poob phaus ntawm rog.

Cov khoom noj uas muaj Omega 3

Qhov zoo tshaj plaws-paub qhov chaw ntawm omega 3 fatty acids yog ntses roj, fatty ntses xws li salmon, trout thiab tuna. Qhov no ua rau nws nyuaj rau cov neeg noj nqaij, ntses-hlub, thiab cov neeg tsis noj nqaij kom ua tau raws li lawv cov kev cai omega 3 fatty acids.

Ntawm peb hom tseem ceeb ntawm omega 3 fatty acids, cov zaub mov cog tsuas muaj alpha-linolenic acid (ALA). ALA tsis ua haujlwm hauv lub cev thiab yuav tsum tau hloov mus rau ob hom omega 3 fatty acids, eicosapentaenoic acid (EPA) thiab docosahexaenoic acid (DHA) kom muab cov txiaj ntsig kev noj qab haus huv tib yam. Hmoov tsis zoo, peb lub cev lub peev xwm los hloov ALA yog txwv. Tsuas yog li 5% ntawm ALA hloov mus rau EPA, thaum tsawg dua 0.5% hloov dua siab tshiab rau DHA.

Yog li ntawd, yog tias koj tsis noj cov roj ntses, nws yog ib qho tsim nyog yuav tsum noj cov zaub mov zoo ALA-nplua nuj kom tau raws li koj cov kev xav tau omega 3. Cov khoom noj uas muaj omega 3 yog:

• Mackerel

Mackerel Nws yog incredibly nplua nuj nyob rau hauv cov as-ham. 100 grams mackerel muab 5134 mg ntawm omega 3.

• Salmon

SalmonNws muaj cov protein zoo thiab ntau yam khoom noj xws li magnesium, potassium, selenium thiab B vitamins. 100 grams ntawm salmon muaj 2260 mg ntawm omega 3.

• daim siab roj

daim siab rojNws yog tau los ntawm daim siab ntawm cod ntses. Tsis tsuas yog cov roj no muaj cov roj ntau ntawm omega 3 fatty acids, ib tug tablespoon muab 338% thiab 270% ntawm cov vitamins D thiab A txhua hnub, raws li.

Yog li ntawd, tsuas yog ib tablespoon ntawm daim siab roj ntau tshaj li qhov yuav tsum tau rau peb cov as-ham tseem ceeb. Txawm li cas los xij, tsis txhob noj ntau tshaj ib tablespoon ib zaug vim tias muaj vitamin A ntau dhau lawm. Ib tablespoon ntawm cod siab roj muaj 2664 mg ntawm omega 3.

• Herring

Herring yog qhov zoo tshaj plaws ntawm vitamin D, selenium thiab vitamin B12. Raw herring fillet muaj 3181 mg ntawm omega 3 fatty acids.

• Oyster

Oyster Nws muaj zinc ntau dua li lwm yam khoom noj. Tsuas yog 6-7 oysters nyoos (100 grams) muab 600% ntawm RDI rau zinc, 200% rau tooj liab thiab 12% rau vitamin B300. 6 oysters nyoos muab 565 mg ntawm omega 3 fatty acids.

• Siv Yis

Sardines muab yuav luag txhua yam khoom noj uas lub cev xav tau. Ib khob (149 grams) ntawm sardines muab 12% ntawm RDI rau vitamin B200 thiab tshaj 100% rau vitamin D thiab selenium. 149 grams ntawm nws muaj 2205 mg ntawm omega 3 fatty acids.

• me nyuam ntses

me nyuam ntses Nws yog ib qhov chaw ntawm niacin thiab selenium. Nws kuj yog nplua nuj nyob rau hauv calcium. 100 grams ntawm anchovy muaj 2113 mg ntawm omega 3 fatty acids.

• Caviar

Caviar tseem hu ua ntses roe. Pom tau tias yog cov khoom noj khoom kim heev, caviar feem ntau yog siv me me los ua ib qho appetizer lossis sab phaj. koj caviar choline theem siab. Ib tablespoon ntawm caviar muab 1086 mg ntawm omega 3 fatty acids.

• qe

Cov neeg uas tsis nyiam ntses tej zaum yuav nyiam qe raws li qhov chaw ntawm omega 3 fatty acids. Qe nplua nuj nyob rau hauv omega 3 fatty acids yog cov los ntawm cov qaib dawb.

Hauv qab no yog tag nrho cov ntsiab lus omega 112 rog ntawm 3-gram servings ntawm qee cov ntses nrov thiab cov plhaub ntses uas tsis nyob hauv daim ntawv:

• Bluefin tuna: 1.700 mg
• Yellowfin tuna: 150-350 mg
• Cov kaus poom tuna: 150-300 mg
• Taub: 1.000-1.100 mg.
• Crab: 200-550mg.
• Scallops: 200 mg.
• Lobster: 200 mg.
• Tilapia: 150 mg.
• Caw: 100 mg

Cov zaub mov uas muaj zaub Omega 3

• chia noob

chia noobNws yog cov nroj tsuag zoo heev ntawm ALA. 28 grams ntawm chia noob tuaj yeem ua tau raws li lossis ntau tshaj qhov pom zoo txhua hnub ntawm omega 3 fatty acids. Nws muaj txog li 4915 mg ntawm omega 3. Qhov pom zoo niaj hnub noj ALA rau cov neeg laus dua 19 xyoo yog 1100 mg rau cov poj niam thiab 1600 mg rau txiv neej.

• Zaub pob qe

Ntxiv nrog rau nws cov ntsiab lus siab ntawm vitamin K, vitamin C thiab fiber, Zaub pob qe Nws yog qhov zoo tshaj plaws ntawm omega 3 fatty acids. Ib qho 78-gram ntawm Brussels sprouts muab 135 mg ntawm omega 3 fatty acids.

• zaub paj

zaub pajmuaj cov txiaj ntsig zoo ntawm omega 3 fatty acids ntawm cov khoom noj khoom haus. Ntxiv nrog rau omega 3, nws tseem muaj cov khoom noj xws li potassium, magnesium thiab niacin. Txhawm rau khaws cov khoom noj muaj nyob hauv cov zaub qhwv, nws yuav tsum tau muab tso rau ntau tshaj tsib los yog rau feeb, thiab kua txiv qaub los yog txias-nias ntxiv cov txiv roj roj ntxiv rau nws.

• Kabloog

Kabloog Nws muaj txog 400 milligrams ntawm omega 3 fatty acids rau ib qho kev pab. Nws kuj tseem muaj calcium, potassium, hlau thiab vitamin A. Qhov no tso nws siab rau hauv cov npe ntawm cov zaub mov cog omega 3.

• Algae yog'i

ib hom roj tau los ntawm algae algae vajsawv tawm los ua ib qho ntawm ob peb cov nroj tsuag ntawm EPA thiab DHA. Ib txoj kev tshawb fawb piv rau algae roj capsules nrog cov ntses salmon siav thiab pom tias ob qho tib si tau txais txiaj ntsig zoo thiab sib npaug ntawm kev nqus. Feem ntau muaj nyob rau hauv daim ntawv mos, cov tshuaj algal roj feem ntau muab 400-500mg ntawm DHA thiab EPA ua ke. 

• Cannabis noob

Cannabis noob Ntxiv nrog rau cov protein, magnesium, hlau thiab zinc, nws muaj li 30% rog thiab muab cov txiaj ntsig zoo ntawm omega 3. 28 grams ntawm cannabis noob muaj kwv yees li 6000 mg ntawm ALA.

• Walnut

WalnutNws yog loaded nrog cov rog noj qab haus huv thiab ALA omega 3 fatty acids. Nws muaj kwv yees li 65% rog los ntawm qhov hnyav. Tsuas yog ib qho kev pabcuam ntawm walnuts tuaj yeem ua tau raws li txhua hnub xav tau ntawm omega 3 fatty acids; 28 grams muab 2542 mg ntawm omega 3 fatty acids.

• Cov noob flax

Cov noob flaxNws muab cov txiaj ntsig zoo ntawm fiber ntau, protein, magnesium thiab manganese. Nws tseem yog qhov zoo tshaj plaws ntawm omega 3. 28 grams ntawm flaxseed muaj 6388 mg ntawm ALA omega 3 fatty acids, tshaj li qhov pom zoo txhua hnub.

• Taum pauv

Taum pauv Nws yog qhov zoo ntawm fiber ntau thiab zaub protein. Nws kuj muaj lwm cov as-ham xws li riboflavin, folate, vitamin K, magnesium thiab potassium. Ib nrab khob (86 grams) ntawm cov taum qhuav qhuav muaj 1241 mg ntawm omega 3 fatty acids.

Ua kom tiav;

Omega 3 yog polyunsaturated fatty acids. Ntawm cov txiaj ntsig ntawm omega 3, uas muaj txiaj ntsig zoo rau lub plawv mob, yog kev loj hlob ntawm lub hlwb thiab kev loj hlob ntawm cov menyuam yaus. Nws kuj ntxiv dag zog rau kev nco, relieves kev nyuaj siab, relieves o. Nws tiv thaiv cov kab mob ntev xws li mob qog noj ntshav thiab mob caj dab.

Txawm hais tias muaj 11 hom omega 3 fatty acids, qhov tseem ceeb tshaj plaws yog ALA, EPA thiab DHA. DHA thiab EPA muaj nyob rau hauv cov khoom noj tsiaj, thaum ALA tsuas yog pom nyob rau hauv cov zaub mov cog. Qhov zoo tshaj plaws ntawm omega 3 rog yog EPA thiab DHA.

Cov khoom noj uas muaj omega 3 muaj xws li mackerel, salmon, cod siab roj, herring, oysters, sardines, anchovies, caviar thiab qe. Cov khoom noj uas muaj tshuaj ntsuab omega 3 yog; flaxseed, chia noob, Brussels sprouts, cauliflower, purslane, algae roj, walnuts thiab soybeans.

Cov ntaub ntawv: 1, 2, 3