Florentina Lewis
I-Omega-3 fatty acids ibalulekile kumzimba womntu. Kukuphi ukutya okune-omega-3 ekufuneka sikutye rhoqo? Uluhlu lwe-omega-3 yokutya luyayityhila.
Ukutya kwe-Omega-3 kufuneka kube kwimenyu rhoqo kuba iqulethe i-fatty acids ebalulekileyo. Ezi zibalulekile kumzimba: I-Omega-3 fatty acids idlala indima ebalulekileyo kwiinkqubo zokuvuvukala emzimbeni, inokwehlisa i-cholesterol kunye namanqanaba e-LDL egazini, ukukhusela okanye ukunciphisa ukuphazamiseka kwe-lipid metabolism kunye nokunciphisa umngcipheko wesifo senhliziyo, intliziyo. ukuhlaselwa, okanye ukubetha. Nangona kunjalo, umzimba awukwazi ukuvelisa i-omega-3 fatty acids ngokwawo - ngoko ke kufuneka sifumane la mafutha acids ekutyeni. Kodwa kukuphi ukutya okuqulethe i-omega-3?
Ukutya okusi-7 kunye nesixa esikhulu se-omega-3 fatty acids (nganye nge-100 grams):
1. I-Herring - intlanzi ene-omega-3 eninzi
Ngaphantsi kweegram ezimbini, i-herring inika i-omega-3 eninzi exabisekileyo, nokuba ikhenkcezwe okanye ifakwe ekhenkceni - oku akuchaphazeli ukufunxwa kwe-fatty acids.
2. I-Salmon, ukutya okucetyiswayo kwe-omega-3
I-Salmon ikwaqulethe i-omega-3 fatty acids eninzi: malunga ne-1.8 grams. Nokuba iqhotsiweyo, iyatshaya, okanye ikrwada: intlanzi kufuneka ihanjiswe rhoqo.
3. I-Mackerel nayo igcwele izondlo
Ukongeza kwi-1.3 grams ye-omega-3 fatty acids, i-mackerel iqulethe iprotheni ephezulu kwaye ingumthombo omhle weprotheni.
4. I-tuna ikwangumthombo olungileyo we-omega-3
Iqhotsiweyo, ikrwada njengesashimi, okanye kwisaladi: ityhuna ingalungiswa ngeendlela ezininzi ezahlukeneyo. Kodwa nangona iqulethe i-0.8 grams ye-omega-3 efanelekileyo, iindidi ezilotywayo akufanele zidliwe rhoqo.
5. Ioli yeFlaxseed kunye neFlaxseed - Izidlo ezimbini ze-vegan omega-3
Ukuba awutyi intlanzi kodwa ujonge ukutya kwe-omega-3 kwiinguqulelo ze-vegan, unokuthembela kwioli yemifuno: iqulethe i-omega-3 eninzi. Nangona kunjalo, umzimba kuqala kufuneka uguqule i-fatty acids equlethwe kuyo, eyenzekayo kuphela kwinqanaba elincinci - yingakho ioli ekugqibeleni inikezela i-omega-3 encinci kuneentlanzi kodwa isengumthombo omhle. Ioli ye-Linseed, umzekelo, ibhomu ye-omega-3 yangempela kunye ne-52.8 grams! I-Flaxseeds nayo iqulethe i-16.7 omega-3 kwaye ikhuthaze ukugaya, ungadla kwi-muesli, umzekelo.
6. Ioli ye-Walnut kunye ne-walnuts inika i-omega-3 yezityalo
Bobabini ioli ye-walnut - umzekelo njengokugqoka isaladi - kunye ne-walnuts ababoneleli be-omega-3 abalungileyo kunye ne-12.2 kunye ne-10.1 grams ngokulandelanayo. Amandongomane aqulethe i-potassium, i-zinc, kunye ne-vitamin B, phakathi kwezinye izinto. Nangona kunjalo, njengoko kuchazwe ngasentla, umzimba unokwenza kuphela inxalenye encinci ye-omega-3 fatty acids.
7. Ioli yeCanola njengokutya okutyebileyo kwe-omega-3
Ioli ye-rapeseed inika i-8.6 grams ye-omega-3 ye-polyunsaturated fatty acids, ethi emva kokuguqulwa ingaba negalelo kwiimfuno zomzimba ngamanani amancinci. Kwakhona iqulethe i-vitamin E eninzi kunye ne-carotenoids.
Ukutya kwansuku zonke kwe-omega-3 fatty acids kunokufezekiswa, umzekelo, kunye ne-150 ukuya kwi-200 grams yeentlanzi zolwandle ezinamafutha, i-30 grams ye-walnuts, okanye i-1 kwi-2 yepunipoon yeoli ye-linseed. Ngendlela, kukho amaqanda e-omega-3: xa iinkukhu zondliwa i-flaxseed okanye i-algae, amaqanda azo aqukethe i-omega-3 ephindwe kahlanu kunamaqanda avela kwiinkukhu eziqhelekileyo. Nangona kunjalo, azinayo i-cholesterol encinci kwaye akufuneki ukuba ibe kwimenyu rhoqo. Kwaye kuthekani malunga nezongezo zokutya ezibonelela umzimba nge-omega-3 fatty acids? Aziyomfuneko nokuba uhlala ubeka i-omega-3 yokutya etafileni.
Imithombo: Izongezo zokutya kunye ne-omega-3 fatty acids kwi-Lebensmittelverband.deUkutya - i-omega-3 fatty acids kwizinto ezibalulekileyo-iLexikon. i-deOmega-3 fatty acids (EPA, DHA) kwi: Deutsche Apotheker ZeitungFett. Isikhokelo sokubaluleka kokuthathwa kwi-German Society for Nutrition (DGE) eV Iphi i-omega-3 fatty acids equlethwe? kwi: Arbeitskreis Omega-3 eV Lookup table tool fatty fats, fatty acids and indices in food in Society for Nutritional Therapy and Prevention (FETeV)
