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Omega 3 Fatty Acids - Lijo Tse Ikhethileng Mehloli | BoldskyE tlameha ebe u utloile ka omega-3 fatty acids le hore na e thusa mmele joang. Ho na le ba bangata bao mohlomong ba so kang ba utloa ka omega-3 fatty acids le thepa ea bona e ruisang bophelo bo botle.
Omega-3 fatty acids ke mafura a phetseng hantle a hlokoang ke 'mele ho etsa mesebetsi e fapaneng ea bohlokoa. Omega-3 fatty acids ke mafura a mafura a bohlokoa a oelang tlasa sehlopha sa polyunsaturated fatty acid mme ke a mefuta e meraro e meholo e kenyeletsang ALA, EPA le DHA.
Docosahexaenoic acid (DHA) e fumanoa lebeseng la lebese kapa oli ea tlhapi. Eicosapentaenoic acid (EPA) e fumanoa ka tlhapi e mafura kapa oli ea tlhapi joalo ka e fumanoang ka salmon, mackerel, jj. Alpha-linolenic acid (ALA) e fumanoa lipeo tse kang lipeo tsa folaxe, lipeo tsa chia le linate.
Omega-3 fatty acids le eona e bapala karolo e kholo kholo le tšebetso e nepahetseng ea 'mele oa motho.
Ha re shebeng lijo tsa Maindia tse nang le omega-3 fatty acids.
1. Peo ea Folaxe
Peo ea folaxe ke matla a matla a limatlafatsi 'me ke mohloli o motle oa omega-3 fatty acids. Monyetla o moholo ka ho fetisisa oa peo ea folaxe ke hore e ka kenyelletsoa habonolo ho oatmeal kapa smoothie. E-ba le thispone ea lipeo tsa folaxe letsatsi le letsatsi ho eketsa ho kenella ha mafura a omega-3.
2. Litlhapi tsa sardine
Litlhapi tsa sardine ke oli e nang le mafura a mangata a omega-3. Li boetse li na le palo e phahameng ea sodium. Hangata li-sardine li jeoa e le seneke, se ekeletsoang lisamentjhisi, lisalate kapa pizza. U ka li pheha ka tsela efe kapa efe eo u e batlang.
3. Mahe
Mahe a tsejoa ka liprotheine, empa a na le omega-3 fatty acids e ngata. Mahe a boetse a na le livithamini le liminerale tse ling. Ho eketsa phepelo ea omega-3 fatty acids, o ka ba le mahe a phehiloeng ho fapana le ho ba le mofuta oa omelette kapa ho ts'oaroa.
4. Peo ea Chia
Peo ea Chia ha e ruile feela ka omega-3 fatty acids empa e boetse e na le livithamini tse ling, liminerale le fiber ea lijo. Li na le magnesium, protein le calcium tse thusang ho thibela lefu la tsoekere, ho ntlafatsa ts'ebetso ea boikoetliso le ho ntlafatsa bophelo bo botle ba boko.
5. Kholifolaoa
Cauliflower hape ke mohloli o motle oa omega-3 fatty acids. Meroho ena e loketse ho boloka boemo bo botle ba pelo mme e na le limatlafatsi tse ngata tse kang niacin, magnesium le potasiamo. Qoba ho cauliflower pele u e ja ho bolaea likokoana-hloko.
6. Salmone
Salmone ha e na vithamine ea D e ruileng feela empa hape e na le mohloli o moholo oa omega-3 fatty acids. E na le protheine e ngata le phosphorus. Mafura a phetseng hantle a saalmon a thibela kotsi ea mafu a pelo le methapo mme a ka fokotsa lefu la pelo le khatello e phahameng ea mali.
7. Limela tsa Brussels
Litholoana tsa Brussel ke meroho e menyenyane e tala e nang le omega-3 fatty acids e ngata ebile e nkuoa e le lijo tse loketseng letlalo. Sehlahisoa se seng le se seng sa brussel se na le limiligrama tse 430 tsa alpha-linolenic acid (ALA). Empa, mouoane oa brussel pele o o ja.
8. Hemp Peo
Peō ea hemp e tletse mafura a bohlokoa a omega-3. Peo e boetse e na le liprotheine tse ngata le mafura a polyunsaturated acid a kang stearidonic acid (SDA) le gamma-linolenic acid (GLA). U ka fafatsa lipeo tsa hemp lijong tse kang lisalate kapa lisamentjhisi.
9. Li-soya tse halikiloeng
Ha se batho ba bangata ba tsebang protheine ena e thehiloeng semeleng e nang le omega-3 fatty acids. Li-soya li na le alpha-linolenic acid (ALA), e khothalletsang bophelo bo botle ba pelo. U ka ba le sekotlolo sa linaoa tse sa phehoang habobebe ho eketsa phepelo ea hau ea mafura a omega-3.
10. Oli ea Litlhapi
Oli ea tlhapi ke mohloli o motle oa omega-3 fatty acids. Lisebelisoa tsa oli ea tlhapi li laeloa bakuli ba bangata, kaha e thibela le ho laola mafu a pelo. Mafura a omega-3 a boetse a thusa ho theola khatello ea mali hape.
Arolelana sengoloa sena!
Haeba u ratile ho bala sengoloa sena, se arolelane le baratuoa ba hau.
Lijo tse 10 tse lokelang ho jeoa bakeng sa Mafu a Mafura a Sebete
