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I-Omega 3 Fatty Acids - Ukudla Okuyimithombo Ecebile | UBoldskyKufanele ngabe uzwile ngama-omega-3 fatty acids nokuthi azuzisa kangakanani umzimba. Kukhona abaningi okungenzeka abezwanga ngama-omega-3 fatty acids nezindawo zabo ezizuzisa impilo.
Ama-omega-3 fatty acids ngamafutha anempilo adingwa ngumzimba ukwenza imisebenzi ehlukahlukene ebalulekile. Ama-omega-3 fatty acids angama-fatty acid abalulekile awela ngaphansi kwesigaba sama-polyunsaturated fatty acids futhi ayizinhlobo ezintathu eziyinhloko ezibandakanya i-ALA, i-EPA ne-DHA.
I-Docosahexaenoic acid (DHA) itholakala kubisi lwebele noma uwoyela wezinhlanzi. I-Eicosapentaenoic acid (EPA) itholakala ezinhlanzini ezinamafutha noma uwoyela wezinhlanzi njengalowo otholakala kusalmon, mackerel, njll. I-Alpha-linolenic acid (ALA) itholakala ezimbewini ezinjengembewu yefilakisi, imbewu ye-chia namantongomane.
Ama-omega-3 fatty acids nawo adlala indima enkulu ekukhuleni nasekusebenzeni kahle komzimba womuntu.
Ake sibheke ukudla kwaseNdiya okunothe ku-omega-3 fatty acids.
1. Imbewu yefilakisi
Imbewu yefilakisi yindawo yamandla yezakhi zomzimba futhi iwumthombo omuhle kakhulu wama-omega-3 fatty acids. Inzuzo enkulu kunayo yonke yembewu yefilakisi ukuthi, ingangezwa kalula kwi-oatmeal noma ku-smoothie. Yiba nesipuni sembewu yefilakisi nsuku zonke ukuze wandise ukungeniswa kwamafutha e-omega-3.
2. Amasardadi
Ama-sardine yizinhlanzi ezinamafutha ezinama-omega-3 fatty acids amaningi. Futhi aqukethe inani eliphakeme le-sodium. Ama-sardine avamise ukudliwa njenge-snack, afakwa kuma-sandwich, amasaladi noma i-pizza. Ungabapheka futhi nganoma iyiphi indlela oyifunayo.
3. Amaqanda
Amaqanda aziwa ngokuqukethwe kwawo kwamaprotheni, kodwa futhi aqukethe amanani aphezulu e-omega-3 fatty acids. Amaqanda aqukethe namanye amavithamini namaminerali. Ukukhulisa ukutholakala kwama-omega-3 fatty acids, ungaba namaqanda abilisiwe esikhundleni sokuba nawo abe ngesimo se-omelette noma afakwe poached.
4. Imbewu yeChia
Izimbewu zeChia azicebile nje kuphela ku-omega-3 fatty acids kepha futhi ziphezulu kwamanye amavithamini, amaminerali kanye nefayibha yokudla nayo. Zilayishwe i-magnesium, amaprotheni, ne-calcium esiza ukuvimbela isifo sikashukela, ithuthukise ukusebenza kokuzivocavoca futhi ithuthukise nempilo yobuchopho.
5. Ukholifulawa
Ukholifulawa futhi ungumthombo omuhle wama-omega-3 fatty acids. Le mifino ilungele ukugcina isimo senhliziyo siphilile futhi icebile ngezakhamzimba ezinjenge-niacin, i-magnesium ne-potassium. Bamba ukholifulawa ngaphambi kokuwudla ukubulala amagciwane.
6. Insalimoni
I-Salmon ayigcini nje ngokunotha ku-vitamin D kodwa futhi iwumthombo omkhulu wama-omega-3 fatty acids. Iphakeme ngamaphrotheni ne-phosphorus. Amafutha anempilo akhona ku-salmon avimbela ubungozi bezifo zenhliziyo futhi anganciphisa isifo senhliziyo nomfutho wegazi ophezulu.
7. Amahlumela eBrussels
Amahlumela eBrussel yimifino eluhlaza eluhlaza enamanani aphezulu e-omega-3 fatty acids futhi athathwa njengokudla okuphelele kwesikhumba. Ukuphakelwa ngakunye kwamahlumela ebhulashi kune-430 milligrams ye-alpha-linolenic acid (ALA). Kepha, fudumeza ihlumela le-brussel ngaphambi kokulidla.
8. Hemp Imbewu
Imbewu ye-hemp igcwele ama-acids ama-omega-3 abalulekile. Imbewu nayo iphezulu kuma-protein nama-polyunsaturated fatty acids afana ne-stearidonic acid (SDA) ne-gamma-linolenic acid (GLA). Ungafafaza imbewu ye-hemp ekudleni okufana namasaladi noma ama-sandwich.
9. Ubhontshisi Obosiwe
Ababaningi abantu abazi ngale protein eyakhiwe yizitshalo enothe ngama-omega-3 fatty acids. AmaSoya ane-alpha-linolenic acid (ALA), ekhuthaza impilo enhle yenhliziyo. Ungaba nesitsha samabhontshisi kabhontshisi ophekiwe kancane ukukhulisa ukudla kwakho kwama-omega-3 fatty acids.
10. Amafutha Wenhlanzi
Uwoyela wezinhlanzi ungumthombo omuhle kakhulu we-omega-3 fatty acids. Izengezo zamafutha ezinhlanzi zinqunyiwe ezigulini eziningi, ngoba zivimbela futhi zilawule izifo zenhliziyo. Amafutha e-omega-3 nawo ayasiza ekwehliseni umfutho wegazi nawo.
Yabelana ngale ndatshana!
Uma ukuthandile ukufunda le ndatshana, yabelana ngayo nabantu obathandayo.
Ukudla Okungu-10 Okudliwayo Kwezifo Ezinamafutha Esibindi
