Ndezvipi Zvakanakira Omega 3? Zvokudya zvine Omega 3

Omega 3 fatty acids inokosha fatty acids, inozivikanwawo se polyunsaturated fatty acids (PUFA). Unsaturated mafuta anobatsira pahutano hwemwoyo. Omega 3 mabhenefiti anosanganisira kuvandudza kushanda kwehuropi, kusimudzira kukura uye kusimukira, kuderedza njodzi yechirwere chemoyo, uye kubvisa kuzvimba. Inodzivirira zvirwere zvisingaperi sekenza uye arthritis. Izvo zvakakoshawo kune chiyeuchidzo uye maitiro, sezvo inonangana muuropi. Mafuta aya haabudiswi mumuviri. Naizvozvo, inofanira kuwanikwa kubva kune zvekudya uye zvekuwedzera.

Vacheche vasingawane omega 3 yakakwana kubva kuna amai vavo panguva yekuzvitakura vari panjodzi yekuva nedambudziko rekuona netsinga. Kana pane kushayikwa mumuviri, matambudziko akadai sekuderera kwendangariro, kuneta, ganda rakaoma, matambudziko emwoyo, kushanduka kwemafungiro, kuora mwoyo uye kuderera kweropa kunoitika.

Mazhinji masangano ehutano anokurudzira kuwana zvishoma 250-500 mg ye omega 3 pazuva kune vanhu vakuru vane hutano. Omega 3 oiri inogona kuwanikwa kubva kuhove dzine mafuta, algae uye kudya kwezvirimwa zvine mafuta akawanda.

Chii chinonzi Omega 3?

Kufanana nemafuta ese ane acids, omega 3 fatty acids iketani dzekabhoni, hydrogen, uye maatomu eokisijeni. Aya mafuta acids ari polyunsaturated, ndiko kuti, ane maviri kana anopfuura maviri zvisungo mune yavo makemikari chimiro.

Kungofanana neomega 6 fatty acids, haigone kugadzirwa nemuviri uye tinofanira kuiwana kubva muchikafu. Nokuda kwechikonzero ichi, anonzi anokosha mafuta acids. Omega 3 fatty acids haina kuchengetwa uye inoshandiswa kuita simba. Vanotamba mabasa akakosha mumhando dzese dzemaitiro emuviri, senge kuzvimba, hutano hwemoyo, uye kushanda kwehuropi. Kushaikwa kwemafuta acids aya kunogona kukanganisa kungwara, kushushikana, chirwere chemoyo, arthritis, gomarara uye zvinogona kukonzera mamwe matambudziko mazhinji ehutano.

Ndezvipi Zvakanakira Omega 3?

• Inoderedza zviratidzo zvekuora mwoyo uye kufunganya

Kushungurudzikachimwe chezvirwere zvepfungwa zvinonyanya kuitika munyika. Kuzvidya mwoyo Kuzvidya mwoyo chirwere zvakare chinowanzoitika. Zvidzidzo zvakawana kuti vanhu vanogara vachidya omega 3 fatty acids havanyanyi kuora mwoyo. Uyezve, kana vanhu vane kuora mwoyo kana kushungurudzika vakatanga kuwedzera neaya mafuta acids, zviratidzo zvavo zvichavandudza. Iyo EPA fomu yeOmega 3 ndiyo yakanakisa pakurwisa kushushikana.

• Inobatsira maziso

DHA imhando ye omega 3. Icho chinhu chakakosha chechimiro chehuropi uye retina yeziso. Kana DHA isina kukwana inotorwa, matambudziko ekuona anogona kuitika. Kuwana zvakakwana omega 3 fatty acids kunogona kukonzera kukuvara zvachose kweziso uye upofu. macular degeneration inoderedza njodzi.

• Inovandudza hutano hwehuropi muvacheche nevana

Aya anobatsira fatty acids akakosha zvikuru mukukura kwehuropi hwevacheche. DHA inoita 40% ye polyunsaturated fatty acids muuropi uye 60% ye retina yeziso. Naizvozvo, vacheche vakadyiswa formula ine DHA vane muono wepamusoro kupfuura vamwe.

Kuwana omega 3 yakakwana panguva yekuzvitakura; Inotsigira kukura kwepfungwa, inogonesa kuumbwa kwekukurukurirana uye unyanzvi hwemagariro evanhu, zvinetso zvehutano zvishoma, njodzi yekukura kunonoka inoderera, njodzi yekuvandudza ADHD, autism uye cerebral palsy inoderedzwa.

• Yakanyanya kukosha kune hutano hwemoyo

Chirwere chemoyo uye sitiroko ndizvo zviri kukonzera kufa kwevanhu munyika. Omega 3 fatty acids inopa tsigiro huru yehutano hwemwoyo nekudzikisa triglycerides uye BP, kukwidza cholesterol yakanaka, kuderedza kuumbwa kweropa rinokuvadza, kudzivirira kuoma kwetsinga uye kubvisa kuzvimba.

• Inoderedza zviratidzo zveADHD muvana

Attention deficit hyperactivity disorder (ADHD) chirwere chemaitiro chinoratidzwa nekusateerera, kunyanyisa, uye kusanzwa. Vana vane ADHD vane mazinga akaderera e omega 3 muropa ravo. External omega 3 kutora kunoderedza zviratidzo zvechirwere. Inovandudza kusava nehanya uye kukwanisa kupedza mabasa. Inoderedzawo hyperactivity, impulsiveness, kusagadzikana uye hutsinye.

• Inoderedza zviratidzo zve metabolic syndrome

metabolic syndrome, kufutisa, kukwira kweropa, insulin kurambazvinoreva mamiriro anosanganisira yakakwira triglycerides uye yakaderera HDL mazinga. Omega 3 fatty acids inoderedza insulin kusagadzikana uye kuzvimba. Inovandudza njodzi yechirwere chemoyo muvanhu vane metabolic syndrome.

• Inobvisa kuzvimba

Chirwere chisingaperi chinokonzera kukura kwezvirwere zvisingaperi zvakadai sechirwere chemwoyo uye kenza. Omega 3 fatty acids inoderedza kugadzirwa kwemamorekuru uye zvinhu zvine chekuita nekuzvimba. 

• Inorwisa zvirwere zve autoimmune

Zvirwere zve autoimmune zvinotanga apo immune system inorwisa masero ane hutano ayo anoona semasero ekunze. Type 1 chirwere cheshuga ndiwo muenzaniso unonyanya kukosha. Omega 3 inorwisa zvimwe zvezvirwere izvi uye kudyiwa kwayo ichiri mudiki kwakakosha zvikuru. Zvidzidzo zvinoratidza kuti kuwana zvakakwana mugore rekutanga rehupenyu kunoderedza zvirwere zvakawanda zve autoimmune, kusanganisira Type 1 chirwere cheshuga, autoimmune diabetes muvakuru, uye multiple sclerosis. Omega 3 fatty acids inotsigirawo kurapwa kwe lupus, rheumatoid arthritis, ulcerative colitis, chirwere cheCrohn uye psoriasis.

• Inovandudza kusagadzikana kwepfungwa

Avo vane chirwere chepfungwa vane yakaderera omega 3 mazinga. Zvidzidzo, omega 3 supplementation mune zvese schizophrenia uye bipolar disorder Inoderedza kushanduka kwemaitiro uye kudzokorora frequency muvanhu vane 

• Inoderedza kuderera kwepfungwa kunoenderana nezera

Kuderera mukushanda kweuropi ndeimwe yemigumisiro isingadzivisiki yekukwegura. Zvidzidzo zvakawanda zvakaratidza kuti kuwana yakakwira omega 3s kunoderedza kuderera kwepfungwa kune zera. Inoderedzawo njodzi yechirwere cheAlzheimer. Imwe ongororo yakawana kuti vanhu vaidya hove dzakakora vaive negrey yakawanda muuropi hwavo. Uyu ndiwo mutumbi wehuropi unogadzirisa ruzivo, ndangariro, uye manzwiro.

• Inodzivirira cancer

Chirwere chegomarara ndicho chimwe chezvikonzero zvikuru zvekufa kwevanhu munyika yanhasi. Omega 3 mafuta anoderedza njodzi yechirwere ichi. Zvidzidzo zvakaratidza kuti vanhu vanodya zvakanyanya omega 3 fatty acids vane 55% yakaderera njodzi yekenza yekoloni. Zvinonzi varume vanodya omega 3 vane njodzi yakadzikira yegomarara reprostate uye kudzikira kwenjodzi yegomarara rezamu muvakadzi.

• Inoderedza zviratidzo zveasthma muvana

Zvidzidzo zvakawanda zvinoti kutora omega 3 kunoderedza njodzi yeasthma muvana nevakuru vechidiki.

• Inoderedza mafuta muchiropa

Kutora omega 3 fatty acids sekuwedzera kunoderedza mafuta echiropa uye kuzvimba mune isiri-doro fatty chiropa chirwere.

• Inovandudza hutano hwemapfupa

Zvidzidzo zvinoratidza kuti omega 3 fatty acids inosimbisa simba remapfupa nekuwedzera huwandu hwe calcium mumapfupa. Izvi zvinoderedza njodzi ye osteoporosis. Inoderedzawo marwadzo akabatana muvarwere veArthritis.

• Inobvisa marwadzo ekutevera

Zvidzidzo zvinoratidza kuti vakadzi vanodya zvakanyanya omega 3 vanonzwa kurwadziwa kwakanyanya kwekuenda kumwedzi. Mune imwe ongororo, omega 3 oiri ainyanya kushanda kupfuura marwadzo ekurapa kurwadziwa kwakanyanya.

• Inobatsira kurara zvakanaka

Kurara kwakanaka kwakakosha kune hutano hwedu. Omega 3 mafuta anobvisa matambudziko ekurara. Kuderera kweDHA mumuviri kunobatsira kurara melatonin Inoderedzawo hormone. Zvidzidzo muvana nevakuru zvakaratidza kuti kuwedzera ne omega 3 kunovandudza kureba uye kunaka kwekurara.

Omega 3 Benefits kune Ganda

• Inodzivirira kubva pakukuvadzwa nezuva: Omega 3 fatty acids inodzivirira kubva kune zuva rinokuvadza ultraviolet A (UVA) uye ultraviolet B (UVB) mwaranzi. Inoderedza kunzwa kune chiedza.

• Inoderedza acne: Kudya kwakapfuma mune aya mafuta acids kunoderedza kushanda kweacne. Omega 3 mafuta anoderedza kuzvimba. Nokudaro, inoshanda mukudzivirira acne inokonzerwa nekuputika.

• Inoderedza itching: Omega 3 inonyorovesa ganda. atopic dermatitis ve psoriasis Inoderedza tsvuku, yakaoma uye ganda rinoputika rinokonzerwa nekukanganiswa kweganda se Izvi zvinodaro nekuti omega 3s inovandudza mashandiro echivharo cheganda, chisimbiso mukunyoro uye kudzivirira kubva kune zvinogumbura.

• Inokurumidza kupora maronda: Tsvagiridzo yemhuka inoratidza kuti omega 3 fatty acids inoshandiswa nepamusoro inogona kukurumidza kupora maronda.

• Inoderedza njodzi yegomarara reganda: Mumhuka dzakadyiswa akapfuma mu omega 3 fatty acids, kukura kwebundu kwakadziviswa. 

Omega 3 Bvudzi Benefits

• Inoderedza kurasikirwa kwebvudzi.
• Inobvisa kuzvimba pamusoro pemusoro uye inosimbisa bvudzi.
• Inodzivirira bvudzi kubva kune zvinokuvadza zvezuva.
• Inoita kuti bvudzi rikure.
• Kuwedzera kupenya uye kupenya.
• Inowedzera kukora kwebvudzi follicles.
• Omega 3 inoderedza dandruff.
• Inobvisa kutsamwa kwemusoro.

Omega 3 Kukuvadza

Aya mafuta acids anogona kukonzera zvinyoro mhedzisiro kana akatorwa kunze sekuwedzera:

• Kufema kwakaipa
• dikita rinonhuwa
• kutemwa nemusoro
• Kunzwa kupisa kunorwadza muchipfuva
• Nausea
• Manyoka

Regedza kutora madosi makuru e omega 3 supplements. Tsvaka rubatsiro kubva kuna chiremba kuti uone dose.

Mhando dzeOmega 3

Kune marudzi akawanda e omega 3 fatty acids. Haasi ese omega 3 mafuta ane kukosha kwakaenzana. Kune 11 mhando dzakasiyana dze omega 3. Iwo matatu akanyanya kukosha ALA, EPA, uye DHA. ALA inonyanya kuwanikwa mumiti, nepo EPA neDHA kazhinji inowanikwa mukudya kwemhuka sehove dzine mafuta.

• ALA (Alpha-Linolenic Acid)

ALA ipfupi kune alpha-linolenic acid. Ndiyo yakawanda omega 3 fatty acid muzvokudya. Iine 18 makabhoni, matatu maviri mabhondi. ALA inonyanya kuwanikwa muzvikafu zvezvirimwa uye inofanirwa kuchinjirwa kuEPA kana DHA isati yashandiswa nemuviri wemunhu. Zvisinei, iyi nzira yekushandura haina kushanda muvanhu. Chete chikamu chidiki che ALA chinoshandurwa kuita EPA, kana kunyange DHA. Inowanikwa muzvikafu zvezvirimwa zvakaita semakabheji, sipinachi, safroni, soya bhinzi, walnuts uye mhodzi dzechia, flax uye mhodzi dzehemp. ALA inowanikwawo mune mamwe mafuta emhuka.

• EPA (Eicosapentaenoic Acid)

EPA chidimbu che eicosapentaenoic acid. 20 carbons, 5 mabhondi maviri. Basa rayo guru ndere kuumba masaina mamorekuru anonzi eicosanoids, anotamba akawanda mabasa emuviri. Eicosanoids inogadzirwa kubva ku omega 3s inoderedza kuzvimba, nepo iyo yakagadzirwa kubva omega 6s inowedzera kuzvimba. Naizvozvo, kudya kwakakwira muEPA kunobvisa kuzvimba mumuviri.

Ese ari maviri EPA neDHA anonyanya kuwanikwa mugungwa, kusanganisira hove dzine mafuta uye algae. Nechikonzero ichi, ivo vanowanzo kunzi marine omega 3s. EPA yakakwira zvakanyanya muherring, salmon, eel, shrimp, uye sturgeon. Zvigadzirwa zvemhuka, semukaka wakasarudzika wakadyiswa uswa nenyama, zvinewo imwe EPA.

• DHA (Docosahexaenoic Acid)

DHA, docosahexaenoic acidndiyo chidimbu. Iine makabhoni makumi maviri nemaviri, 22 mabhondi maviri. DHA chinhu chakakosha chechimiro cheganda uye inowanikwa mu retina yeziso. Kusimbiswa kwemafomu emucheche neDHA kunovandudza kuona muvacheche.

DHA yakakosha mukukura kwehuropi uye kushanda muhudiki uye kushanda kwehuropi muvakuru. Kushaikwa kweDHA kunoitika paudiki kwakabatana nezvinetso zvakaita sekuomerwa nekudzidza, ADHD, hutsinye uye kumwe kunetsa gare gare. Kuderera kweDHA panguva yekukwegura kunobatanidzawo nekushaya simba kwehuropi uye kutanga kwechirwere cheAlzheimer.

DHA inowanikwa muhuwandu hwakawanda muzvokudya zvegungwa zvakadai sehove dzine mafuta uye algae. Zvokudya zvinodyiwa nehuswa zvinewo imwe DHA.

• Mamwe Omega 3 Fatty Acids

ALA, EPA uye DHA ndiwo akanyanya kuwanda omega 3 fatty acids muchikafu. Nekudaro, angangoita 8 mamwe omega 3 fatty acids akawanikwa:

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

Omega 3 fatty acids inowanikwa mune zvimwe zvekudya asi isingaonekwe seyakakosha. Zvisinei, mamwe acho ane biological effect.

Ndeipi Omega Yakanakisisa?

Nzira ine hutano yekuwana omega 3 oiri ndeyekuatora kubva mukudya kwechisikigo. Kudya hove dzine mafuta kanenge kaviri pavhiki kunozadzisa zvaunoda. Kana ukasadya hove, unogona kutora omega 3 supplements. Iyo inonyanya kukosha omega 3 fatty acids iEPA neDHA. EPA neDHA inowanikwa zvakanyanya mugungwa, kusanganisira hove dzine mafuta uye algae, nyama yakadyiswa uswa nemukaka, uye mazai ane omega-3.

Mafuta eHove Omega 3

mafuta ehove, sardines, anchovy, mackerel Iyo yekuwedzera inowanikwa kubva kuhove dzine mafuta senge salmon uye salmon. Iine marudzi maviri e omega 3 fatty acids EPA uye DHA, ane utano hwemwoyo uye ganda rinobatsira. Oiri yehove ine incredible mhedzisiro pahuropi, kunyanya mune zvinyoro ndangariro kurasikirwa uye kuora mwoyo. Panewo zvidzidzo zvinoratidza kuti zvinobatsira pakuderedza uremu. Mabhenefiti anogona kuwanikwa kubva kumafuta ehove nekuda kweiyo omega 3 yemukati ndeaya anotevera;

• Mafuta ehove anodzivirira kurasikirwa kwendangariro.
• Inobatsira kuporesa kuora mwoyo.
• Inowedzera metabolism.
• Zvinoderedza kuda kudya.
• Inobatsira kuderedza uremu kubva kumafuta.

Zvokudya zvine Omega 3

Nzvimbo dzinonyanya kuzivikanwa dze omega 3 fatty acids mafuta ehove, hove dzine mafuta dzakadai sesalmon, trout uye tuna. Izvi zvinoita kuti zviome kune vanodya nyama, vanovenga hove, uye vanodya miriwo kuti vasangane ne omega 3 fatty acids zvavanoda.

Pamhando nhatu huru dze omega 3 fatty acids, kudya kwezvirimwa kune chete alpha-linolenic acid (ALA). ALA haina kushanda zvakanyanya mumuviri uye inofanirwa kushandurwa kuita mamwe maviri maomega 3 fatty acids, eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA) kuti ipe hutano hwakafanana. Nehurombo, kugona kwemuviri wedu kushandura ALA kunogumira. Chete 5% yeALA inoshandurwa kuita EPA, nepo isingasviki 0.5% ichishandurwa kuita DHA.

Naizvozvo, kana ukasatora hove oiri yekuwedzera, zvinodikanwa kuti udye huwandu hwakanaka hweALA-yakapfuma chikafu kuzadzisa zvaunoda omega 3. Zvokudya zvine omega 3 ndezvi:

• Mackerel

Mackerel Yakapfuma zvisingaite mukudya. 100 gramu yemackerel inopa 5134 mg ye omega 3.

• Salmoni

SalmoniIine mapuroteni emhando yepamusoro uye zvakasiyana-siyana zvekudya zvakadai se magnesium, potassium, selenium uye B mavhitaminzi. 100 magiramu esalmon ine 2260 mg ye omega 3.

• mafuta echiropa checod

mafuta echiropa checodInowanikwa kubva pazviropa zvehove dzekodha. Haisi chete mafuta aya ane huwandu hwakawanda hweomega 3 fatty acids, chipunu chimwe chete chinopa 338% uye 270% yezvinodiwa zvezuva nezuva zvevhitamini D uye A, zvichiteerana.

Naizvozvo, chipunu chimwe chete chemafuta echiropa chinopfuura chinosangana nezvinodiwa zvitatu zvakakosha zvinovaka muviri. Zvisinei, usatore chipunu chinopfuura chimwe panguva nekuti vhitamini A yakawandisa inokuvadza. Chipunu chimwe chemafuta echiropa checod chine 2664 mg ye omega 3.

• Herring

Herring ndiyo yakanakisa sosi yevhitamini D, selenium uye vhitamini B12. Raw herring fillet ine 3181 mg ye omega 3 fatty acids.

• Oyster

Oyster Iine zinc yakawanda kudarika zvimwe zvekudya. Ingori 6-7 mbishi oyster (100 gramu) inopa 600% yeRDI ye zinc, 200% yemhangura uye 12% yevhitamini B300. 6 mbishi oyster inopa 565 mg ye omega 3 fatty acids.

• Sardine

Sardines inopa chinenge chese chikafu chinoda muviri. Imwe kapu (149 gramu) yemasadhini inopa 12% yeRDI yevhitamini B200 uye inopfuura 100% yevhitamini D uye selenium. 149 magiramu ayo ane 2205 mg ye omega 3 fatty acids.

• Anchovy

Anchovy Icho chitubu che niacin uye selenium. Iyo inewo yakawanda mu calcium. 100 magiramu eanchovy ane 2113 mg ye omega 3 fatty acids.

• Caviar

Caviar inonziwo hove roe. Inofungidzirwa sechinhu chekudya cheumbozha, caviar inowanzoshandiswa mune zvidiki se appetizer kana side dish. caviar yako choline level yakakwira. Imwe spoon ye caviar inopa 1086 mg ye omega 3 fatty acids.

• zai

Avo vasingafarire hove vanogona kusarudza mazai sechitubu che omega 3 fatty acids. Mazai akapfuma mu omega 3 fatty acids ndeaya anobva kuhuku dzemahara.

Pazasi pane yakazara omega 112 mafuta emukati e3-giramu masevhisi edzimwe hove dzakakurumbira uye shellfish dzisiri parunyorwa:

• Bluefin tuna: 1.700 mg
• Yellowfin tuna: 150-350 mg
• Tuna yemumagaba: 150-300 mg
• Trout: 1.000-1.100 mg.
• Gakanje: 200-550mg.
• Scallops: 200 mg.
• Lobster: 200mg.
• Tilapia: 150mg.
• Shrimp: 100mg

Zvokudya Zvine Muriwo Omega 3

• chia mbeu

chia mbeuIyo yakakura chirimwa sosi yeALA. 28 magiramu emhodzi dzechia anogona kusangana kana kutopfuura iyo inokurudzirwa zuva nezuva yeomega 3 fatty acids. Iyo ine inosvika 4915 mg ye omega 3. Iyo yakakurudzirwa kushandiswa kwezuva nezuva kweALA kune vakuru vanopfuura makore gumi nemapfumbamwe ndeye 19 mg yevakadzi uye 1100 mg yevarume.

• Brussels inomera

Pamusoro peiyo yakakwirira yevhitamini K, vhitamini C uye fiber, Brussels inomera Iyo yakanaka sosi ye omega 3 fatty acids. Iyo 78-giramu yekushumira yeBrussels inomera inopa 135 mg ye omega 3 fatty acids.

• konifurawa

konifurawaine huwandu hwakanaka hwe omega 3 fatty acids pakati pezvikafu zvakadyarwa. Kunze kweomega 3, ine zvakare hupfumi mune zvinovaka muviri zvakaita se potassium, magnesium uye niacin. Kuti uchengetedze chikafu chinowanikwa mucauliflower, inofanira kupiswa kweanopfuura maminetsi mashanu kana matanhatu, uye muto weremoni kana kuti inotonhora-inodzvanywa mafuta emuorivhi ekuwedzera inofanira kuwedzerwa kwairi.

• Purslane

Purslane Iine anenge 400 milligrams ye omega 3 fatty acids pakushumira. Iyo ine zvakare yakawanda mu calcium, potasium, iron uye vhitamini A. Izvi zvinoisa kumusoro pane rondedzero yezvirimwa omega 3 chikafu.

• Algae mafuta

rudzi rwemafuta anobva mualgae algae mafutainomira pachena seimwe yeashoma masosi ezvirimwa zveEPA neDHA. Imwe ongororo yakaenzanisa algae mafuta capsules nesaumoni yakabikwa uye yakawana kuti ese ari maviri aitenderwa zvakanaka uye akaenzana maererano nekunyura. Inowanzo kuwanikwa mune yakapfava fomu, algal mafuta ekuwedzera anowanzo kupa 400-500mg yeakasanganiswa DHA uye EPA. 

• Mbeu dzeCannabis

Mbeu dzeCannabis Pamusoro peprotein, magnesium, iron uye zinc, ine mafuta anosvika makumi matatu muzana uye inopa huwandu hwakanaka hweomega 30. 3 magiramu embeu yecannabis ine angangoita 28 mg yeALA.

• Walnut

WalnutInotakurwa nemafuta ane hutano uye ALA omega 3 fatty acids. Inosanganisira anenge 65% mafuta nekurema. Kungoshanda kumwe chete kwewalnuts kunogona kusangana nezvinodiwa zvezuva rose zve omega 3 fatty acids; 28 gramu inopa 2542 mg ye omega 3 fatty acids.

• Mbeu yeflakisi

Mbeu yeflakisiInopa huwandu hwakanaka hwefiber, protein, magnesium uye manganese. Iyo zvakare yakanaka sosi ye omega 3. 28 magiramu eflaxseed ine 6388 mg yeALA omega 3 fatty acids, inodarika huwandu hwezuva nezuva hunokurudzirwa.

• Soybeans

Soybeans Iyo yakanaka sosi yefiber uye yemiriwo mapuroteni. Iinewo zvimwe zvinovaka muviri zvakaita se riboflavin, folate, vitamin K, magnesium uye potassium. Hafu yekapu (86 gramu) yesoya yakakangwa yakaoma ine 1241 mg ye omega 3 fatty acids.

Kupfupikisa;

Omega 3 ine polyunsaturated fatty acids. Pakati pezvakanakira omega 3, iyo inobatsira zvikuru hutano hwemwoyo, kukura kwehutano hwehuropi uye kukura kwevana. Inosimbisawo chiyeuchidzo, inobvisa kuora mwoyo, inobvisa kuzvimba. Inodzivirira zvirwere zvisingaperi sekenza uye arthritis.

Kunyangwe paine gumi neimwe mhando dzeomega 11 fatty acids, iyo inonyanya kukosha ndeye ALA, EPA neDHA. DHA neEPA zvinowanikwa muzvikafu zvemhuka, nepo ALA ichingowanikwa mukudya kwezvirimwa. Mhando dzakanakisa dzeomega 3 mafuta EPA uye DHA.

Zvokudya zvine omega 3 zvinosanganisira mackerel, salmon, cod chiropa mafuta, herring, oyster, sardines, anchovies, caviar uye mazai. Zvokudya zvine herbal omega 3 ndizvo; flaxseed, chia mhodzi, Brussels inomera, cauliflower, purslane, algae mafuta, walnuts uye soya beans.

Kwakabva: 1, 2, 3