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Omega 3 Fatty Acids - Chikafu Chine Zvitoro Zvakapfuma | BoldskyIwe unofanirwa kunge wakanzwa nezve omega-3 fatty acids uye kuti izvi zvinobatsira sei muviri. Kune vazhinji vangangodaro vasina kunzwa nezve omega-3 fatty acids uye yavo hutano-inobatsira zvivakwa.
Omega-3 fatty acids ane hutano mafuta anodiwa nemuviri kuita akasiyana akakosha mabasa. Omega-3 fatty acids akakosha mafuta acids anowira pasi pechikamu che polyunsaturated fatty acids uye ndeaya matatu makuru marudzi anosanganisira ALA, EPA uye DHA.
Docosahexaenoic acid (DHA) inowanikwa kubva mukaka wemukaka kana hove mafuta. Eicosapentaenoic acid (EPA) inowanikwa kubva kuhove ine mafuta kana mafuta ehove seaya anowanikwa kubva kusalmon, mackerel, nezvimwe. Alpha-linolenic acid (ALA) inowanikwa mumbeu dzakaita sembeu yeflakisi, mhodzi dzechia nenzungu.
Omega-3 fatty acids inobatawo chinzvimbo chakakura mukukura nekushanda kwakanaka kwemuviri wemunhu.
Ngatitarisei nezvekudya kweIndia zvakapfuma mu omega-3 fatty acids.
1. Mufurakisi Mbeu
Mbeu yeflakisi inesimba rezvinhu zvinovaka muviri uye inopa kwakanyanya omega-3 fatty acids. Kubatsira kukuru kwembeu yeflakisi ndeyekuti, inogona kuwedzerwa zviri nyore kune oatmeal kana smoothie. Iva nepuniki yembeu yeflakisi zuva rega rega kuti uwedzere kudyiwa kwemafuta omega-3.
2. Sardines
Sardini hove dzine mafuta dzakakwira mu omega-3 fatty acids. Izvo zvinewo huwandu hwakawanda hwe sodium. Sardini inowanzo kudyiwa sechikafu, icho chinowedzerwa kumasangweji, masaladi kana pizza. Iwe unogona zvakare kuvabika mune chero nzira yaunoda.
3. Mazai
Mazai anozivikanwa neprotein yavo yezvinhu, asi zvakare ane yakawanda huwandu hwe omega-3 fatty acids. Mazai anewo mamwe mavitamini uye zvicherwa. Kuti uwedzere kudyiwa kwe omega-3 fatty acids, unogona kunge uine mazai akabikwa pane kuva nawo muchimiro che omelette kana kubhakwa.
4. Chia Mbeu
Mbeu dzeChia hadzina kungopfuma mu omega-3 fatty acids asi zvakare dzakakwirira mune mamwe mavitamini, zvicherwa uye fiber fiber. Iwo akatakurwa ne magnesium, protein, uye calcium iyo inobatsira kudzivirira chirwere cheshuga, kuvandudza kurovedza muviri uye zvakare kuwedzera hutano hwehuropi.
5. Koliflower
Koliflower zvakare yakanaka sosi ye omega-3 fatty acids. Muriwo uyu wakanaka kuchengetedza hutano hwakanaka hwemwoyo uye wakapfuma muzvinhu zvinovaka muviri zvakaita niacin, magnesium uye potasium. Svota iyo cauliflower usati waidya kuuraya utachiona.
6. Salmoni
Salmoni haina kungopfuma muvhitamini D chete asi zvakare inopa sosi ye omega-3 fatty acids. Iyo yakawanda mumapuroteni uye phosphorus. Mafuta ane hutano aripo musalmon anodzivirira njodzi yezvirwere zvemoyo uye anogona kudzikisira kurwisa kwemoyo uye kuwedzerwa kweropa.
7. Brussels Inomera
Brussel inomera idiki miriwo miriwo ine huwandu hwakawanda omega-3 fatty acids uye inoonekwa sechikafu chakakwana cheganda. Imwe neimwe yekushandira yemabhurusi inomera ine mazana mana nemakumi mana emamirigiramu ealpha-linolenic acid (ALA). Asi, simbisa iyo brussel inomera usati waidya.
8. Hemp Mbeu
Mbeu yeku hemp izere neakakosha omega-3 fatty acids. Mbeu idzi zvakare dzakakwira mumapuroteni uye polyunsaturated fatty acids senge stearidonic acid (SDA) uye gamma-linolenic acid (GLA). Iwe unogona kusasa mbeu yehemp pane zvekudya senge masaladi kana sandwiches.
9. Yakakangwa Soybeans
Havasi vanhu vazhinji vanoziva nezve ichi chirimwa-chakavakirwa protein iyo yakafuma mu omega-3 fatty acids. MaSoybe ane alpha-linolenic acid (ALA), iyo inosimudzira hutano hwakanaka hwemwoyo. Unogona kuve nembiya yesoya yakabikwa zvishoma kuti uwedzere kudya kwako kwe omega-3 fatty acids.
10. Mafuta ehove
Mafuta ehove chinhu chakanakisa sosi ye omega-3 fatty acids. Mafuta ehove anowedzera anonyorerwa varwere vazhinji, sezvo ichidzivirira uye kubata chirwere chemwoyo. Mafuta omega-3 anobatsira zvakare kudzikisa BP.
Goverana ichi chinyorwa!
Kana iwe waifarira kuverenga chinyorwa ichi, chigoverana kune vako vaunoda.
10 Zvekudya Kudya Kwemafuta Echiropa Chirwere
