Florentina Lewis
Omega-3 cov zaub mov yuav tsum yog ib feem ntawm koj cov khoom noj. Omega-3 fatty acids yog qhov tseem ceeb rau lub plawv thiab lub hlwb. Lub cev tsuas tuaj yeem tsim lawv mus rau qhov txwv.
Cov zaub mov twg muaj ntau ntawm omega-3 fatty acids?
Cov zaub mov hauv qab no tshwj xeeb yog nplua nuj nyob rau hauv omega-3 fatty acids thiab yuav tsum muaj nyob rau hauv koj cov zaub mov.
linseed roj thiab linseed (53 thiab 20 g ib 100 g)
Linseed roj yog ib qho khoom noj khoom haus hauv zos tiag tiag uas muaj feem ntau ntawm omega 3. Linseed roj yuav tsum tsis txhob muab rhaub kom cov khoom xyaw tseem ceeb tsis raug puas tsuaj. Yog li ntawd nws yog qhov zoo tshaj plaws rau refining zaub xam lav, muesli los yog quark yooj yim. Linseed roj mus rancid sai, yog li nws yuav tsum tau siv sai sai thiab khaws cia rau hauv lub tub yees. Cov roj linseed tseem tuaj yeem khaws cia hauv lub freezer rau ob peb lub lis piam.
Cov hauv qab no siv tau: Yuav kom siv tau cov omega-3 fatty acids uas muaj nyob rau hauv qhov zoo tshaj plaws, lawv yuav tsum tau crushed los yog crushed ua ntej noj.
Walnut roj thiab walnuts (12 thiab 10 g ib 100 g)
Tsis tas li walnuts thiab walnut roj yog qhov zoo ntawm omega 3. Noj ib txhais tes los yog li ntawm walnuts tsis tu ncua tuaj yeem pab txhim kho cov rog metabolism thiab muaj txiaj ntsig zoo rau qib roj cholesterol.
Cov hauv qab no siv rau cov roj walnut: tsis txhob ua kom sov, es siv nws rau cov tais diav txias xws li zaub nyoos lossis smoothies. Ntxiv nrog rau fatty acids, walnuts kuj muab ntau cov zaub mov thiab cov vitamins.
Herring (2,3 g rau 100 g)
Ib qho ntawm cov ntses fattiest thiab ib qho ntawm qhov zoo tshaj plaws ntawm Omega 3 yog herring. Feem ntau nws yog siv raws li salted herring los yog matjes. Txawm li cas los xij, nws yog qhov zoo tshaj plaws los noj cov ntses tshiab.
Salmon (2.36g ib 100g)
Salmon yog nrov heev thiab ntau yam hauv chav ua noj. Nws tuaj yeem txaus siab rau nyoos li sushi, xws li haus luam yeeb salmon, los yog kib thiab grilled li salmon steak. Tswv yim: Nws yog qhov zoo tshaj los yuav cov ntses salmon. Nws feem ntau kim dua, tab sis nrog cov ntawv pov thawj tsim nyog nws muaj kev ruaj ntseg dua li cov ntses ntses los ntawm cov dej hiav txwv.
Tuna (4.21g ib 100g)
Tuna yog ntau yam thiab yog ib qho zoo tshaj plaws-muag ntses nyob hauv lub teb chaws Yelemees. Txawm hais tias nyoos li sushi, kib ua steak lossis tawm ntawm lub kaus poom - koj tuaj yeem siv ntau txoj hauv kev hauv chav ua noj. Tsis tas li ntawd, nws muab ntau omega 3, tab sis tsuas yog hauv cov ntses tshiab. Txij li thaum muaj ntau cov tuna stocks raug hem, koj yuav tsum tau them sai sai rau txoj kev nuv ntses maj mam thiab hom ntses thaum yuav .
Soybean (1.09 g ib 100 g)
Soybeans qhab nia tsis tau tsuas yog nrog unsaturated fatty acids, tab sis kuj nrog rau lwm cov as-ham tseem ceeb. Soy yog ib qho zoo ntawm cov zaub protein thiab tseem muab ntau cov zaub mov thiab cov vitamins. Soybeans yuav tsum tau siav txhua lub sijhawm. Lawv tshwj xeeb tshaj yog haum rau kev npaj ntawm stews.
Txiv roj roj thiab txiv roj roj (0.86 g thiab 0.13 g ib 100 g)
Txiv ntseej thiab cov roj tau los ntawm lawv yog qhov tseem ceeb hauv Mediterranean cuisine. Nws cov ntsiab lus Omega 3 qis dua piv rau lwm cov roj zaub. Txawm li cas los xij, nws kuj tseem muab cov tshuaj cog ntoo thib ob uas tuaj yeem muaj txiaj ntsig zoo rau qib roj cholesterol. Txhawm rau kom tau txais txiaj ntsig los ntawm cov txiaj ntsig zoo, yuav tsum tau siv cov roj txiv roj txias txias, uas yuav tsum tsis txhob ua kom sov yog tias ua tau.
Wakame (0,47 g rau 100 g)
Wakame (seaweed) belongs rau cov xim av algae. Algae feem ntau yog siv hauv Asian cuisine. Ntxiv nrog rau ntau cov vitamins, minerals, kab kawm thiab cov ntsiab lus muaj protein ntau, algae kuj yog qhov zoo heev ntawm omega 3 los ntawm cov nroj tsuag.
Kale (0.36 g ib 100 g)
Kale yog cov zaub hauv zos uas tuaj yeem yuav tau khaws cia rau lub caij nplooj zeeg thiab lub caij ntuj no. Kale yog ib qho superfood tiag tiag: nplooj ntsuab muaj calories tsawg thiab, ntxiv rau omega 3, muab ntau lwm cov as-ham xws li protein, vitamin C, fiber ntau thiab phytochemicals. Koj yuav tsum tau blanch kale ua ntej noj nws. Yog li ntawd, cov nplooj poob cov tshuaj iab uas lawv muaj thiab tuaj yeem ua tiav zoo dua.
Avocado (0,1 g rau 100 g)
Cov txiv hmab txiv ntoo zoo li pear yog tawg nrog rog. Txawm hais tias nws muaj qhov sib piv me me omega 3, nws muab ntau monounsaturated fatty acids. Cov no muaj txiaj ntsig zoo rau qib roj cholesterol. Tsis tas li ntawd, avocado nplua nuj nyob rau hauv cov vitamins thiab minerals. Nws yog qhov tsim nyog los ua ib sab zaub mov hauv cov zaub xam lav, ua cov khoom xyaw hauv dips thiab kis, los yog koj tuaj yeem txaus siab rau nws ntshiab nrog me ntsis txiv qaub kua txiv, ntsev thiab kua txob.
Cov zaub mov vegan omega 3
Purely cog cov khoom noj feem ntau muaj omega-3 fatty acid alpha-linolenic acid. Cov npe hauv qab no muab cov ntsiab lus ntawm qhov tshwj xeeb zoo (alpha-linolenic acid ib 100 grams):
- linseed yog'i: 53 g
- Hemp yog'i: 22 g
- Walnut yog'i: 12 g
- yog ': 9 g
Ntxiv nrog rau alpha-linolenic acid, cov saw ntev omega-3 fatty acids DHA (docosahexaenoic acid) thiab EPA (eicosapentaenoic acid) yog qhov tseem ceeb rau lub cev. Txij li cov no tau pom tshwj xeeb hauv cov ntses, vegans feem ntau noj tsawg dhau ntawm lawv. Algae yog qhov zoo tshaj plaws vegan lwm txoj rau ntses. Vim tias lawv tsuas yog cov nroj tsuag raws li DHA thiab EPA. Tam sim no tseem muaj cov roj algae thiab cov khoom noj uas muaj roj algae nyob hauv khw.
Dab tsi yog omega-3 fatty acids?
Ua ke nrog omega-6 fatty acids (linoleic acid), omega-3 fatty acids belongs rau lub npe hu ua polyunsaturated fatty acids. Qhov kev xaiv no tsis muaj dab tsi cuam tshuam nrog cov nyhuv satiating, tab sis yog vim muaj cov qauv tshuaj. Fatty acids yog tsim los ntawm carbon, oxygen thiab hydrogen atoms. Txhua fatty acid muaj qee cov pa roj carbon atoms. Cov no tau txuas nrog ib leeg zoo li hauv cov saw ntev. Polyunsaturated fatty acids muaj ob lossis ntau dua ob daim ntawv cog lus hauv cov saw hlau no. Nyob ntawm seb qhov twg thawj ob daim ntawv cog lus nyob, nws yog hu ua omega 3 lossis omega 6.
Muaj peb hom omega-3 fatty acids: eicosapentaenoic acid (EPA) thiab docosahexaenoic acid (DHA). Lawv yog cov khoom siv roj ntsha omega-3 fatty acids thiab feem ntau pom muaj nyob hauv cov ntses fatty dej txias. Qhov thib peb omega-3 fatty acid yog alpha- (tseem: α-) linolenic acid (alpha-linolenic acid, ALA). Cov roj zaub xws li flaxseed lossis canola roj yog qhov zoo ntawm ALA. Tag nrho cov omega-3 fatty acids yog qhov tseem ceeb, uas txhais tau tias lawv yuav tsum tau txais los ntawm cov khoom noj. Lub cev tuaj yeem ua DHA thiab EPA los ntawm ALA. Txawm li cas los xij, kev hloov dua siab tshiab yog txwv. Nws kwv yees tias cov neeg laus hloov pauv tsuas yog li 5-10% ALA rau EPA thiab 0.5% rau DHA.
Qhov sib piv ntawm omega 3 thiab omega 6 fatty acids
Lub cev tsim arachidonic acid los ntawm omega-6 fatty acids thiab EPA los ntawm ALA. Yog tias muaj omega 6 ntau dhau lawm, qhov no tiv thaiv kev hloov pauv ntawm omega 3. Nws yog ib qho tseem ceeb uas ob fatty acids muaj nyob rau hauv cov ntshav nyob rau hauv ib tug npaum li cas. A 5: 1 piv ntawm omega 6 rau omega 3 yog qhov zoo tagnrho. Txawm li cas los xij, vim peb noj cov zaub mov, peb noj ntau cov omega 6 fatty acids (xws li los ntawm cov paj noob hlis los yog cov roj safflower, cov margarines thiab cov khoom noj ceev ua los ntawm lawv) thiab tib lub sij hawm tsawg dhau omega 3 peb noj, qhov piv ntawm cov ntshav feem ntau yog 15: 1 lossis siab dua. Yog hais tias cov khoom ntawm omega-6 fatty acids loj, lub cev tsim ntau arachidonic acid. Qhov no tuaj yeem txhawb kev txhim kho ntawm qhov mob.
Vim li cas omega-3 fatty acids tseem ceeb heev?
Omega-3 fatty acids muaj ntau yam haujlwm hauv lub cev. Ntawm qhov tod tes, lawv yog ib feem ntawm cov cell membranes thiab ua kom cov hlab ntsha thiab cov hlwb elastic. Lub paj hlwb thiab paj hlwb kuj xav tau fatty acids kom ua haujlwm zoo. Lub cev kuj tsim cov khoom tseem ceeb los ntawm omega 3. Cov no tuaj yeem, piv txwv li, txhim kho cov dej ntws ntawm cov ntshav thiab muaj txiaj ntsig zoo rau qib roj cholesterol thiab triglyceride. Vim li no, lawv pab tiv thaiv kab mob plawv. Omega-3 fatty acids kuj tswj cov txheej txheem inflammatory. Cov no ua lub luag haujlwm hauv kev txhim kho cov kab mob xws li ntshav qab zib, mob caj dab lossis kab mob autoimmune.
Lub Koom Haum German rau Kev Noj Qab Haus Huv (DGE) pom zoo ib ncig ntawm 1.5 grams ntawm ALA ib hnub rau ib tug neeg laus. Cov nyiaj no muaj nyob rau hauv ib tug tablespoon ntawm rapeseed roj los yog ib tug teaspoon ntawm linseed roj, piv txwv li. Qhov xav tau niaj hnub ntawm EPA thiab DHA rau tus neeg laus yog nyob ib ncig ntawm 250 txog 300 milligrams. Raws li DGE, cov poj niam cev xeeb tub thiab pub niam mis yuav tsum noj ntxiv 200 milligrams DHA ib hnub kom tus menyuam lub hlwb thiab qhov muag loj hlob ib txwm.
Yog tias koj xav noj kom noj qab haus huv, koj yuav tsum tsis txhob tsom mus rau tus kheej cov roj fatty acids. Nws yog ib qho tseem ceeb heev uas yuav tsum tau them sai sai rau tag nrho cov nyiaj thiab xaiv cov rog. Cov ntses oily (ib zaug los yog ob zaug hauv ib lub lis piam = 200 grams ntses), rapeseed roj, linseed roj thiab walnuts yog tsim rau ib tug zoo omega 3 mov. Nyob rau tib lub sijhawm, ib tus yuav tsum txo qis kev noj cov omega 6 thiab haus cov pob kws, paj noob hlis thiab cov roj safflower nrog rau cov tsiaj rog hauv qhov nruab nrab.
Omega-3 fatty acids yog qhov tseem ceeb, piv txwv li tseem ceeb fatty acids uas tsis tuaj yeem tsim los ntawm lub cev nws tus kheej thiab yog li yuav tsum tau noj los ntawm cov zaub mov. Lawv ua lub luag haujlwm tseem ceeb hauv lub hlwb kev loj hlob ntawm fetuses vim tias lawv yog ib feem tseem ceeb ntawm peb lub hlwb hlwb, peb cov hlab ntsha thiab cov cell membranes, tiv thaiv cov kab mob inflammatory thiab muaj kev cuam tshuam zoo rau cov kab mob plawv thiab rheumatic. Yog li lawv twv yuav raug hu muaj lawv qhov kev txiav txim siab ua zaub mov hauv hlwb, vim tias lawv tuaj yeem tiv thaiv kev dementia thiab txhim kho peb lub cim xeeb.
Omega 3: Khoom noj lossis khoom ntxiv?
Yeej, cov neeg noj qab haus huv uas noj zaub mov zoo thiab sib txawv tuaj yeem ua tau raws li lawv cov kev xav tau Omega 3 los ntawm cov khoom noj. Yog li ntawd, ib qho overdose yog tsis tau. Qhov xwm txheej no txawv nrog cov khoom noj xws li ntses roj capsules lossis cov khoom noj uas muaj omega-3 fatty acids.
European Food Safety Authority (EFSA) tau faib ib hnub ntxiv txog li tsib grams DHA thiab EPA uas tsis muaj teeb meem rau kev noj qab haus huv. Tus neeg twg uas tshaj qhov koob tshuaj ntau tshaj yuav muaj kev pheej hmoo siab cov roj (cholesterol) siab, lub cev tsis muaj zog (tshwj xeeb tshaj yog cov neeg laus) thiab muaj kev xav los ntshav. Vim li no, raws li Tsoomfwv Lub Tsev Haujlwm Saib Xyuas Kev Nyab Xeeb Kev Nyab Xeeb (BFR), yuav tsum tsis pub ntau tshaj 1.5 g ntawm omega 3 ib hnub los ntawm txhua qhov chaw (xws li cov khoom noj xws li ntses, margarine, txiv ntseej).
Qee qhov xwm txheej, txawm li cas los xij, kev noj zaub mov ntxiv tuaj yeem pab tau, piv txwv li hauv cov kab mob xws li rheumatism. Txawm li cas los xij, qhov no tsuas yog yuav tsum tau ua nrog kev sab laj nrog tus kws kho mob kho koj. Yog tias koj tsis nyiam ntses lossis tsis yog neeg tsis noj nqaij / vegan, koj tuaj yeem ntxiv koj cov zaub mov nrog DHA-nplua nuj roj los ntawm microalgae.
