Kodi Ubwino wa Omega 3 ndi Chiyani? Zakudya Zomwe zili ndi Omega 3

Omega 3 fatty acids ndi ofunikira mafuta acids, omwe amadziwikanso kuti polyunsaturated fatty acids (PUFA). Mafuta osatulutsidwa ndi opindulitsa pa thanzi la mtima. Ubwino wa Omega 3 umaphatikizapo kupititsa patsogolo ntchito za ubongo, kulimbikitsa kukula ndi chitukuko, kuchepetsa chiopsezo cha matenda a mtima, ndi kuthetsa kutupa. Amateteza matenda aakulu monga khansa ndi nyamakazi. Ndizofunikanso kukumbukira ndi khalidwe, chifukwa zimakhazikika mu ubongo. Mafuta amenewa sapangidwa m’thupi. Chifukwa chake, iyenera kutengedwa kuchokera ku zakudya ndi zowonjezera.

Ana amene salandira omega 3 wokwanira kuchokera kwa amayi awo panthawi yomwe ali ndi pakati amakhala pachiwopsezo choyamba kuona komanso minyewa. Ngati pali vuto m’thupi, mavuto monga kufooka kwa kukumbukira, kutopa, khungu louma, mavuto a mtima, kusinthasintha kwa maganizo, kuvutika maganizo ndi kusayenda bwino kwa magazi.

Mabungwe ambiri azaumoyo amalimbikitsa kupeza osachepera 250-500 mg wa omega 3 patsiku kwa akulu athanzi. Mafuta a Omega 3 atha kupezeka ku nsomba zamafuta, algae komanso zakudya zamafuta ambiri.

Kodi Omega 3 ndi chiyani?

Monga mafuta acids onse, omega 3 fatty acids ndi maunyolo a carbon, haidrojeni, ndi maatomu a oxygen. Mafuta acids awa ndi polyunsaturated, ndiko kuti, ali ndi zomangira ziwiri kapena zingapo pakupanga kwawo kwamankhwala.

Monga ma omega 6 fatty acids, sangapangidwe ndi thupi ndipo tiyenera kuwapeza kuchokera ku chakudya. Pachifukwa ichi, iwo amatchedwa zofunika mafuta zidulo. Omega 3 fatty acids samasungidwa ndikugwiritsidwa ntchito ngati mphamvu. Amagwira ntchito zofunika m'njira zosiyanasiyana zathupi, monga kutupa, thanzi la mtima, ndi ntchito zaubongo. Kuchepa kwamafuta acidwa kumatha kukhudza luntha, kukhumudwa, matenda amtima, nyamakazi, khansa ndipo zingayambitse matenda ena ambiri.

Kodi Ubwino wa Omega 3 ndi Chiyani?

• Amachepetsa zizindikiro za kuvutika maganizo ndi nkhawa

Matenda okhumudwandi amodzi mwa matenda amisala omwe afala kwambiri padziko lapansi. Nkhawa Kuda nkhawa ndi matenda ofala kwambiri. Kafukufuku wapeza kuti anthu omwe amamwa omega 3 fatty acids nthawi zonse sakhala ndi nkhawa. Komanso, ngati anthu omwe ali ndi vuto la kuvutika maganizo kapena nkhawa ayamba kuwonjezera mafutawa, zizindikiro zawo zimakhala bwino. Mtundu wa EPA wa Omega 3 ndi wabwino kwambiri polimbana ndi kukhumudwa.

• Zopindulitsa m'maso

DHA ndi mtundu wa omega 3. Ndi gawo lofunikira laubongo ndi retina ya diso. Ngati DHA yosakwanira imatengedwa, mavuto a masomphenya amatha kuchitika. Kupeza omega 3 fatty acids okwanira kungayambitse kuwonongeka kwa maso ndi khungu kosatha. kuwonongeka kwa macular amachepetsa chiopsezo.

• Imawongolera thanzi laubongo mwa makanda ndi ana

Mafuta opindulitsawa ndi ofunika kwambiri pakukula kwa ubongo wa makanda. DHA imapanga 40% ya polyunsaturated mafuta acids mu ubongo ndi 60% ya retina ya diso. Chifukwa chake, makanda omwe amadyetsedwa mkaka wokhala ndi DHA amakhala ndi masomphenya apamwamba kuposa ena.

Kupeza omega 3 wokwanira pa nthawi ya mimba; Imathandizira kukulitsa malingaliro, imathandizira kupanga kulumikizana ndi luso lachitukuko, zovuta zamakhalidwe zimakhala zochepa, chiopsezo cha kuchedwa kwachitukuko chimachepa, chiopsezo chokhala ndi ADHD, autism ndi matenda a ubongo amachepetsedwa.

• Chofunika kwambiri pa thanzi la mtima

Matenda a mtima ndi sitiroko ndizomwe zimayambitsa imfa padziko lonse lapansi. Omega 3 fatty acids amapereka chithandizo chachikulu ku thanzi la mtima mwa kuchepetsa triglycerides ndi kuthamanga kwa magazi, kukweza cholesterol yabwino, kuchepetsa mapangidwe a magazi owopsa, kuteteza kuuma kwa mitsempha ndi kuchepetsa kutupa.

• Amachepetsa zizindikiro za ADHD mwa ana

Attention Deficit Hyperactivity Disorder (ADHD) ndi vuto la khalidwe lomwe limadziwika ndi kusatchera khutu, kuchita zinthu monyanyira, komanso kuchita zinthu mopupuluma. Ana omwe ali ndi ADHD amakhala ndi omega 3 yochepa m'magazi awo. Kudya kwa omega 3 kunja kumachepetsa zizindikiro za matendawa. Imawonjezera kusasamala komanso kuthekera komaliza ntchito. Komanso amachepetsa hyperactivity, impulsivity, kusakhazikika ndi aukali.

• Amachepetsa zizindikiro za metabolic syndrome

metabolic syndrome, kunenepa kwambiri, kuthamanga kwa magazi, insulin kukanaamatanthauza mikhalidwe yokhudzana ndi kuchuluka kwa triglycerides ndi kutsika kwa HDL. Omega 3 mafuta acids amachepetsa kukana kwa insulini komanso kutupa. Kupititsa patsogolo chiopsezo cha matenda a mtima mwa anthu omwe ali ndi metabolic syndrome.

• Amachepetsa kutupa

Kutupa kosatha kumathandizira kuti pakhale matenda osatha monga matenda amtima ndi khansa. Omega 3 fatty acids amachepetsa kupanga mamolekyu ndi zinthu zokhudzana ndi kutupa. 

• Amalimbana ndi matenda a autoimmune

Matenda a autoimmune amayamba pomwe chitetezo chamthupi chimaukira maselo athanzi omwe amawawona ngati maselo akunja. mtundu 1 shuga ndi chitsanzo chofunika kwambiri. Omega 3 amalimbana ndi ena mwa matendawa ndipo madyedwe ake akadali aang'ono ndi ofunika kwambiri. Kafukufuku akuwonetsa kuti kupeza zokwanira m'chaka choyamba cha moyo kumachepetsa matenda ambiri a autoimmune, kuphatikiza matenda a shuga amtundu woyamba, matenda a shuga omwe amakhalapo mwa akulu akulu, ndi multiple sclerosis. Omega 1 fatty acids amathandizanso kuchiza lupus, nyamakazi, ulcerative colitis, Crohn's disease ndi psoriasis.

• Amawonjezera matenda amisala

Odwala omwe ali ndi matenda amisala amakhala ndi omega 3 otsika. Kafukufuku, omega 3 supplementation mu onse schizophrenia ndi matenda a bipolar Amachepetsa kusintha kwamalingaliro ndikuyambiranso pafupipafupi mwa anthu omwe ali ndi 

• Amachepetsa kuchepa kwa malingaliro okhudzana ndi zaka

Kuchepa kwa ntchito ya ubongo ndi chimodzi mwa zotsatira zosapeŵeka za ukalamba. Kafukufuku wambiri wasonyeza kuti kukhala ndi omega 3s wochuluka kumachepetsa kuchepa kwa malingaliro okhudzana ndi ukalamba. Zimachepetsanso chiopsezo cha matenda a Alzheimer's. Kafukufuku wina adapeza kuti anthu omwe amadya nsomba zamafuta amakhala ndi imvi zambiri muubongo wawo. Uwu ndiye minyewa yaubongo yomwe imayendetsa chidziwitso, kukumbukira, ndi malingaliro.

• Amateteza khansa

Khansara ndi imodzi mwazinthu zomwe zimapha anthu ambiri masiku ano. Mafuta a Omega 3 amachepetsa chiopsezo cha matendawa. Kafukufuku wasonyeza kuti anthu omwe amadya kwambiri omega 3 fatty acids amakhala ndi chiopsezo chochepa cha khansa ya m'matumbo ndi 55%. Akuti amuna omwe amamwa omega 3 ali ndi chiopsezo chochepa cha khansa ya prostate komanso kuchepa kwa chiopsezo cha khansa ya m'mawere mwa amayi.

• Amachepetsa zizindikiro za mphumu mwa ana

Kafukufuku wambiri amati kumwa omega 3 kumachepetsa chiopsezo cha mphumu mwa ana ndi achinyamata.

• Amachepetsa mafuta m'chiwindi

Kutenga omega 3 fatty acids monga zowonjezera kumachepetsa mafuta a chiwindi ndi kutupa mu matenda a chiwindi omwe si a mowa.

• Imalimbitsa thanzi la mafupa

Kafukufuku akuwonetsa kuti omega 3 fatty acids amalimbitsa mafupa poonjezera kuchuluka kwa calcium m'mafupa. Izi zidzachepetsa chiopsezo cha osteoporosis. Zimachepetsanso kupweteka kwa mafupa kwa odwala nyamakazi.

• Amathetsa ululu wa msambo

Kafukufuku akuwonetsa kuti amayi omwe amadya kwambiri omega 3 amamva kupweteka kwa msambo. Mu kafukufuku wina, mafuta a omega 3 anali othandiza kwambiri kuposa ochepetsa ululu pochiza ululu waukulu.

• Amathandiza kugona mokwanira

Kugona kwabwino n’kofunika kwambiri pa thanzi lathu. Mafuta a Omega 3 amathetsa vuto la kugona. Kutsika kwa DHA m'thupi kumathandiza kugona melatonin Amachepetsanso mahomoni. Kafukufuku wa ana ndi akulu awonetsa kuti kuphatikizira ndi omega 3 kumawongolera kutalika ndi kugona.

Ubwino wa Omega 3 Pakhungu

• Kuteteza ku dzuwa: Omega 3 fatty acids amateteza ku kuwala kwa dzuwa kwa ultraviolet A (UVA) ndi ultraviolet B (UVB). Amachepetsa kumva kuwala.

• Amachepetsa ziphuphu: Zakudya zokhala ndi mafuta ambiriwa zimachepetsa mphamvu ya ziphuphu zakumaso. Omega 3 mafuta amachepetsa kutupa. Choncho, ndi bwino kupewa ziphuphu zakumaso chifukwa kutupa.

• Amachepetsa kuyabwa: Omega 3 amanyowetsa khungu. atopic dermatitis ve psoriasis Amachepetsa khungu lofiira, louma komanso lopweteka chifukwa cha matenda a khungu monga Izi ndichifukwa choti omega 3s amawongolera magwiridwe antchito a chotchinga pakhungu, amasindikiza chinyezi komanso amateteza ku zinthu zotupitsa.

• Imathandizira machiritso a bala: Kafukufuku wa nyama akuwonetsa kuti omega 3 fatty acids omwe amagwiritsidwa ntchito pamutu amatha kufulumizitsa machiritso a bala.

• Amachepetsa chiopsezo cha khansa yapakhungu: Mu nyama zomwe zimadyetsedwa ndi omega 3 fatty acids wambiri, kukula kwa chotupa kunali koletsedwa. 

Ubwino wa Omega 3 wa Tsitsi

• Zimachepetsa tsitsi.
• Zimathetsa kutupa pamutu komanso kumalimbitsa tsitsi.
• Zimateteza tsitsi ku zotsatira zovulaza za dzuwa.
• Imathandizira kukula kwa tsitsi.
• Amawonjezera kuwala ndi kuwala.
• Kumawonjezera makulidwe a tsitsi follicles.
• Omega 3 amachepetsa dandruff.
• Imathetsa kukwiya kwa m'mutu.

Omega 3 Zowonongeka

Mafuta acid awa amatha kuyambitsa zovuta zoyipa akatengedwa kunja monga zowonjezera:

• Mpweya woipa
• thukuta lonunkhira bwino
• mutu
• Kumva ululu woyaka pachifuwa
• Nseru
• Kutsekula m'mimba

Pewani kumwa kwambiri omega 3 supplements. Funsani thandizo kwa dokotala kuti mudziwe mlingo.

Mitundu ya Omega 3

Pali mitundu yambiri ya omega 3 fatty acids. Sikuti mafuta onse a omega 3 ali ndi mtengo wofanana. Pali mitundu 11 yosiyanasiyana ya omega 3. Zitatu zofunika kwambiri ndi ALA, EPA, ndi DHA. ALA imapezeka kwambiri muzomera, pomwe EPA ndi DHA zimapezeka kwambiri muzakudya zanyama monga nsomba zamafuta.

• ALA (Alpha-Linolenic Acid)

ALA ndi chidule cha alpha-linolenic acid. Ndiwo omega 3 wochuluka kwambiri wamafuta acid muzakudya. Ili ndi ma kaboni 18, ma bond atatu apawiri. ALA imapezeka kwambiri muzakudya zamasamba ndipo iyenera kusinthidwa kukhala EPA kapena DHA isanayambe kugwiritsidwa ntchito ndi thupi la munthu. Komabe, kutembenuka kumeneku sikuthandiza mwa anthu. Gawo laling'ono chabe la ALA limasinthidwa kukhala EPA, kapena DHA. Amapezeka muzakudya zamasamba monga kabichi, sipinachi, safironi, soya, mtedza ndi mbewu za chia, fulakisi ndi mbewu za hemp. ALA imapezekanso m'mafuta ena a nyama.

• EPA (Eicosapentaenoic Acid)

EPA ndi chidule cha eicosapentaenoic acid. 20 ma carbon, 5 zomangira ziwiri. Ntchito yake yayikulu ndikupanga mamolekyu ozindikiritsa otchedwa eicosanoids, omwe amagwira ntchito zambiri zakuthupi. Eicosanoids opangidwa kuchokera ku omega 3s amachepetsa kutupa, pomwe opangidwa kuchokera ku omega 6s amawonjezera kutupa. Choncho, zakudya zambiri za EPA zimachepetsa kutupa m'thupi.

Onse EPA ndi DHA amapezeka kwambiri muzakudya zam'nyanja, kuphatikiza nsomba zamafuta ndi algae. Pachifukwa ichi, nthawi zambiri amatchedwa marine omega 3s. Kuphatikizika kwa EPA kumakhala kwambiri mu herring, salimoni, eel, shrimp, ndi sturgeon. Zanyama, monga mkaka wodyetsedwa ndi udzu ndi nyama, zilinso ndi EPA.

• DHA (Docosahexaenoic Acid)

DHA, docosahexaenoic acidndiye chidule. Ili ndi ma carbon 22, 6 ma bond awiri. DHA ndi gawo lofunikira la khungu ndipo limapezeka mu retina ya diso. Kulimbitsa mayamwidwe a makanda ndi DHA kumathandizira kuwona bwino kwa makanda.

DHA ndiyofunikira pakukula kwaubongo ndikugwira ntchito muubwana ndi kugwira ntchito kwaubongo mwa akulu. Kuperewera kwa DHA komwe kumachitika ali aang'ono kumalumikizidwa ndi zovuta monga kuphunzira, ADHD, nkhanza ndi zovuta zina pambuyo pake. Kuchepa kwa DHA paukalamba kumalumikizidwanso ndi kusagwira bwino ntchito kwa ubongo komanso kuyamba kwa matenda a Alzheimer's.

DHA imapezeka m'zakudya zam'nyanja zambiri monga nsomba zamafuta ndi algae. Zakudya zodyetsedwa ndi udzu zimakhalanso ndi DHA.

• Ena Omega 3 Fatty Acids

ALA, EPA ndi DHA ndi omega 3 fatty acids ochuluka kwambiri muzakudya. Komabe, osachepera 8 omega 3 mafuta acids apezeka:

• 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 amapezeka muzakudya zina koma samatengedwa kuti ndi ofunikira. Komabe, ena a iwo ali ndi biological effect.

Kodi Omega Yabwino Kwambiri Ndi Iti?

Njira yabwino kwambiri yopezera mafuta a omega 3 ndikuwatenga kuchokera ku zakudya zachilengedwe. Kudya nsomba zamafuta osachepera kawiri pa sabata kudzakwaniritsa zosowa zanu. Ngati simudya nsomba, mutha kumwa omega 3 supplements. Mafuta ofunika kwambiri a omega 3 ndi EPA ndi DHA. EPA ndi DHA zimapezeka kwambiri muzakudya zam'nyanja, kuphatikiza nsomba zamafuta ndi ndere, nyama ndi mkaka wodyetsedwa ndi udzu, ndi mazira olemera a omega-3.

Mafuta a Nsomba Omega 3

mafuta a nsomba, sardines, anchovy, nsomba ya makerele Ndizowonjezera zomwe zimachokera ku nsomba zamafuta monga salimoni ndi salimoni. Lili ndi mitundu iwiri ya omega 3 fatty acids EPA ndi DHA, yomwe ili ndi thanzi la mtima ndi khungu. Mafuta a nsomba amakhudza kwambiri ubongo, makamaka akamakumbukira pang'ono komanso kukhumudwa. Palinso maphunziro osonyeza kuti zimathandiza kuchepetsa thupi. Ubwino womwe ungapezeke kumafuta a nsomba chifukwa cha omega 3 yake ndi motere;

• Mafuta a nsomba amalepheretsa kukumbukira kukumbukira.
• Zimathandiza kuchiza kuvutika maganizo.
• Imathandizira metabolism.
• Zimachepetsa chilakolako.
• Zimathandiza kuchepetsa thupi kuchokera ku mafuta.

Zakudya Zomwe zili ndi Omega 3

Magwero odziwika bwino a omega 3 fatty acids ndi mafuta a nsomba, nsomba zamafuta monga salmon, trout ndi tuna. Izi zimapangitsa kukhala kovuta kwa odya nyama, odana ndi nsomba, ndi osadya masamba kuti akwaniritse zofunikira zawo za omega 3 fatty acids.

Mwa mitundu itatu ikuluikulu ya omega 3 fatty acids, zakudya zamasamba zimakhala ndi alpha-linolenic acid (ALA). ALA sichigwira ntchito m'thupi ndipo iyenera kusinthidwa kukhala mitundu ina iwiri ya omega 3 fatty acids, eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA) kuti apereke ubwino womwewo wa thanzi. Tsoka ilo, kuthekera kwa thupi lathu kutembenuza ALA kumakhala kochepa. Pafupifupi 5% yokha ya ALA imasinthidwa kukhala EPA, pomwe zosakwana 0.5% zimasinthidwa kukhala DHA.

Chifukwa chake, ngati simutenga mafuta owonjezera a nsomba, ndikofunikira kudya zakudya zambiri zokhala ndi ALA kuti mukwaniritse zosowa zanu za omega 3. Zakudya zomwe zili ndi omega 3 ndi:

• Nsomba ya makerele

Nsomba ya makerele Ndilolemera modabwitsa mu zakudya. 100 magalamu a mackerel amapereka 5134 mg ya omega 3.

• Salimoni

SalimoniLili ndi mapuloteni apamwamba komanso zakudya zosiyanasiyana monga magnesium, potaziyamu, selenium ndi mavitamini a B. 100 magalamu a nsomba ili ndi 2260 mg ya omega 3.

• mafuta a cod

mafuta a codAmachokera ku chiwindi cha nsomba za cod. Sikuti mafutawa ali ndi omega 3 fatty acids ambiri, supuni imodzi imapereka 338% ndi 270% ya zofunikira za tsiku ndi tsiku za mavitamini D ndi A, motero.

Choncho, supuni imodzi yokha ya mafuta a chiwindi kuposa amakwaniritsa zofunika zitatu zofunika zakudya. Komabe, musatenge supuni imodzi panthawi imodzi chifukwa vitamini A wochuluka ndi wovulaza. Supuni imodzi ya mafuta a cod ali ndi 2664 mg ya omega 3.

• Hering'i

Herring ndi gwero labwino kwambiri la vitamini D, selenium ndi vitamini B12. Fillet yaiwisi ya herring ili ndi 3181 mg ya omega 3 fatty acids.

• oyisitara

oyisitara Lili ndi zinc kwambiri kuposa chakudya china chilichonse. Ma oyster 6-7 okha (100 magalamu) amapereka 600% ya RDI ya zinki, 200% yamkuwa ndi 12% ya vitamini B300. 6 oyster yaiwisi amapereka 565 mg wa omega 3 fatty acids.

• Sadini

Sardines amapereka pafupifupi zakudya zonse zomwe thupi limafunikira. Chikho chimodzi (149 magalamu) cha sardine chimapereka 12% ya RDI ya vitamini B200 ndi yoposa 100% ya vitamini D ndi selenium. 149 magalamu ali ndi 2205 mg wa omega 3 mafuta acids.

• Anchovy

Anchovy Ndi gwero la niacin ndi selenium. Ilinso ndi calcium yambiri. 100 magalamu a anchovy ali ndi 2113 mg ya omega 3 fatty acids.

• Caviar

Caviar imatchedwanso nsomba roe. Caviar imatengedwa kuti ndi chakudya chamtengo wapatali, nthawi zambiri imagwiritsidwa ntchito pang'onopang'ono ngati chakudya cham'mbali kapena mbale. caviar wanu choline mlingo ndi wapamwamba. Supuni imodzi ya caviar imapereka 1086 mg ya omega 3 fatty acids.

• Dzira

Amene sakonda nsomba amatha kukonda mazira ngati gwero la omega 3 fatty acids. Mazira omwe ali ndi omega 3 fatty acids ambiri ndi a nkhuku zaulere.

M'munsimu muli mafuta a omega 112 okwana 3 magalamu a nsomba zotchuka ndi nkhono zomwe sizili pamndandanda:

• Bluefin tuna: 1.700 mg
• Yellowfin tuna: 150-350 mg
• Nsomba zam'chitini: 150-300 mg
• Trout: 1.000-1.100 mg.
• Nkhanu: 200-550mg.
• Mapiritsi: 200 mg.
• Lobster: 200 mg.
• Tilapia: 150mg.
• Nkhumba: 100 mg

Zakudya Zokhala ndi Masamba Omega 3

• mbewu za chia

mbewu za chiaNdi chomera chachikulu cha ALA. Ma 28 magalamu a mbewu za chia amatha kukumana kapena kupitilira kuchuluka kwamafuta amafuta a omega 3 omwe amaperekedwa tsiku lililonse. Ili ndi mpaka 4915 mg wa omega 3. Mlingo wovomerezeka wa tsiku ndi tsiku wa ALA kwa akuluakulu opitilira zaka 19 ndi 1100 mg kwa akazi ndi 1600 mg kwa amuna.

• Brussels imamera

Kuphatikiza pa kuchuluka kwa vitamini K, vitamini C ndi fiber, Brussels imamera Ndi gwero labwino kwambiri la omega 3 fatty acids. Ma gramu 78 a zipatso za Brussels amapereka 135 mg ya omega 3 fatty acids.

• kolifulawa

kolifulawalili ndi omega 3 fatty acids wochuluka pakati pa zakudya zochokera ku zomera. Kupatula omega 3, ilinso ndi michere yambiri monga potaziyamu, magnesium ndi niacin. Kuti musunge zakudya zomwe zimapezeka mu kolifulawa, ziyenera kutenthedwa kwa mphindi zopitilira zisanu kapena zisanu ndi chimodzi, ndipo madzi a mandimu kapena mafuta owonjezera a azitona oponderezedwa azizizira ayenera kuwonjezeredwa.

• Kameme fm

Kameme fm Lili ndi pafupifupi 400 milligrams ya omega 3 fatty acids pa kutumikira. Lilinso ndi calcium, potaziyamu, iron ndi vitamini A. Izi zimayika pamwamba pamndandanda wazakudya za omega 3.

• Mafuta a algae

mtundu wa mafuta opangidwa kuchokera ku ndere mafuta a algaeimadziwika kuti ndi imodzi mwazomera zochepa za EPA ndi DHA. Kafukufuku wina adayerekeza makapisozi amafuta a algae ndi salimoni yophika ndipo adapeza kuti onse amalekerera bwino komanso ofanana potengera kuyamwa. Zomwe zimapezeka mofewa, zowonjezera mafuta a algal nthawi zambiri zimapereka 400-500mg ya DHA ndi EPA. 

• Mbewu za khansa

Mbewu za khansa Kuphatikiza pa mapuloteni, magnesium, iron ndi zinc, ali ndi mafuta pafupifupi 30% ndipo amapereka omega 3 ochuluka. 28 magalamu a mbewu za cannabis ali ndi pafupifupi 6000 mg ya ALA.

• Walnut

WalnutImadzaza ndi mafuta athanzi komanso ALA omega 3 fatty acids. Amakhala pafupifupi 65% mafuta kulemera. Mtedza umodzi wokha ungakwaniritse zosowa za tsiku lonse za omega 3 fatty acids; 28 magalamu amapereka 2542 mg wa omega 3 mafuta acids.

• Mbeu za fulakesi

Mbeu za fulakesiAmapereka kuchuluka kwa fiber, mapuloteni, magnesium ndi manganese. Komanso ndi gwero labwino kwambiri la omega 3. 28 magalamu a flaxseed ali ndi 6388 mg ya ALA omega 3 fatty acids, kupitirira mlingo wovomerezeka wa tsiku ndi tsiku.

• Soya

Soya Ndi gwero labwino la fiber ndi mapuloteni a masamba. Lilinso ndi zakudya zina monga riboflavin, folate, vitamini K, magnesium ndi potaziyamu. Hafu ya chikho (86 magalamu) ya soya wouma wouma imakhala ndi 1241 mg ya omega 3 fatty acids.

Kufotokozera mwachidule;

Omega 3 ndi polyunsaturated mafuta acids. Zina mwa ubwino wa omega 3, womwe umapindulitsa kwambiri thanzi la mtima, ndi chitukuko cha thanzi la ubongo ndi kukula kwa ana. Imalimbitsanso kukumbukira, imachepetsa kuvutika maganizo, imachepetsa kutupa. Amateteza matenda aakulu monga khansa ndi nyamakazi.

Ngakhale pali mitundu 11 ya omega 3 fatty acids, yofunikira kwambiri ndi ALA, EPA ndi DHA. DHA ndi EPA zimapezeka muzakudya za nyama, pomwe ALA imapezeka muzakudya zamasamba zokha. Mitundu yabwino kwambiri yamafuta a omega 3 ndi EPA ndi DHA.

Zakudya zomwe zili ndi omega 3 zimaphatikizapo mackerel, salmon, cod chiwindi mafuta, herring, oyster, sardines, anchovies, caviar ndi mazira. Zakudya zomwe zili ndi mankhwala azitsamba omega 3 ndi; flaxseed, mbewu za chia, Brussels zikumera, kolifulawa, purslane, algae mafuta, walnuts ndi soya.

Gwero: 1, 2, 3