Omega-3 fatty acids ndi ofunikira kuti ubongo wanu ndi manjenje anu azigwira ntchito bwino. Zimathandizanso mtima wanu chifukwa amachepetsera chiopsezo cha arrhythmias, m'magulu otsika a triglyceride, ndi kuthamanga kwa magazi, ndipo amathandizira kusunga chipika kuchotsa mitsempha yanu.
American Heart Association ikuyamikira kudya maulendo awiri a nsomba sabata iliyonse. Nsomba ndi zina mwa mitundu yochuluka kwambiri ya omega-3 fatty acids yotchedwa docosahexaenoic acid (DHA) ndi eicosapentaenoic acid (EPA). DHA ndi EPA zikungowoneka kuti mitundu ya omega-3 imakhudza thupi lanu.
Maonekedwe opangidwa ndi zomera, otchedwa alpha-linolenic acid (ALA) ndi osiyana kwambiri ndi EPA ndi DHA. Ngakhale thupi lanu limatembenuza ALA kukhala DHA kapena EPA ngati pakufunika, nsomba mwina akadali opambana kwambiri a omega-3s.
Koma sikuti nsomba zonse zimalengedwa zofanana ndipo ena amakhala ndi omega-3s kuposa ena. Nsomba zisanu ndi zitatu zotsatirazi zonse zimakhala ndi omega-3 fatty acids (ndi zokoma).
1 - Herring
Herring kawirikawiri amawotchera ndipo amatchulidwa ngati chokondweretsa pamaso pa chakudya, koma nsomba zing'onozing'ono zingatheke kuphikidwa pa grill, uvuni kapena stovetop. Herring ndiwopereka kwambiri mapuloteni, calcium, magnesium, potassium, niacin, vitamini B-12 ndi selenium.
2 - Salimoni
Nsomba za salimoni ndi zophimba zimatha kuphika, kuzikidwa, kuziloledwa, kapena kuzikidwa. Kapena mungathe kusunga nsomba pamadzi kuti mupange saladi kapena masangweji. Salmoni imakhalanso ndi mapuloteni, magnesium, potaziyamu, niacin, vitamini B-12, ndi vitamini A.
3 - Mackerel
Mackerel nthawi zambiri amasuta kapena zam'chitini, koma maluwa a mackerel atsopano angakonzedwe kapena kuphika. Kuwonjezera pa omega-3 fatty acids, mackerel ali ndi vitamini B-12, niacin, selenium, magnesium, iron, ndi potassium, komanso kuchuluka kwa mapuloteni.
4 - Sardines
Sardini ndi nsomba zazing'ono zomwe zimapezeka muzitini. Kaŵirikaŵiri amatumikiridwa ndi opanga ngati apuloti. Sardine yatsopano ikhoza kupezeka ndipo ikhoza kuphikidwa, kuphikidwa kapena kusuta. Sardini imakhalanso ndi vitamini D, niacin, ndi calcium.
5 - Anchovies
Kawirikawiri amapezeka pa pizza kapena saladi ya Kaisara, ndipo mumawapeza muzitini mukapita kukagula zakudya. Nyerere zatsopano zimatha kulowetsedwa kapena kugwiritsidwa ntchito m'maphikidwe omwe amapempha sardines. Anchovies ali ndi mapuloteni, calcium, potassium, selenium, vitamini B-12 ndi niacin.
6 - Halibut
Halibut ndi nsomba zabwino kwa anthu omwe samakonda kukonda kwambiri nsomba zamchere za m'nyanja chifukwa ndi nsomba zoyera zomwe zilibe omega-3 fatty acids. Halibut imathandizanso kwambiri puloteni, potaziyamu, ndi niacin.
7 - Rainbow Trout
Nsomba zamtambo ndi nsomba zina zoyera, choncho ndi zabwino kwa anthu osakonda nsomba kapena nsomba. Kuwonjezera pa kukhala ndi omega-3 fatty acids wapamwamba, utawala wa utawaleza umathandizanso kwambiri puloteni, calcium, magnesium, ndi niacin.
8 - Tuna
Mtunduwu umatumikiridwa monga zowonjezera kapena zowonjezera, ndipo zimatha kuziphika, kuziphika, kapena kuziphimbidwa. Mudzakapezanso nsomba zamzitini m'sitolo. Tuna ndi gwero la omega-3 fatty acids, protein, magnesium potassium, vitamini B-12, ndi niacin.
Zotsatira:
American Heart Association. "Nsomba ndi Omega-3 Zakudya Zamadzi."
Dipatimenti ya Ulimi ya United States, Research Research, National Nutrient Database ya Standard Reference Release 28.