Omega-3 fatty acids ndi ofunika ku ubongo ndi mantha a ntchito, kuphatikizapo zotsutsana ndi zotupa. Omega-3 fatty acids ayenera kubwera kuchokera ku zakudya zanu - thupi la munthu silingapange.
Mitundu itatu ya omega-3 fatty acids imapezeka mu zakudya. Eicosapentaenoic acid (EPA) ndi Docosahexaenoic acid (DHA) amapezeka mu nsomba, ndipo alpha-linolenic acid (ALA) imapezeka mu zomera.
Akatswiri a zaumoyo amati akudya nsomba zomwe zili pamwamba pa omega-3 fatty acids kasachepera kawiri kuti mukwaniritse zofuna zanu za EPA ndi DHA.
Koma, bwanji ngati simukukonda nsomba kapena mumakonda zakudya zamasamba kapena zamasamba? Pamene thupi lanu silingathe kupanga omega-3 fatty acids pachiyambi lingathe kusintha ALA kukhala DHA kapena EPA. Komabe, sizikuwoneka ngati omega-3 yokhala ndi zomera zimakhudzidwa kwambiri ndi thanzi la mtima.
Koma ngakhale mutakhala ngati nsomba, ndibwino kuti mupeze omega-3 fatty acid. Taonani zina mwa zokonda zathu.
1 - Mbewu za Flax
Nkhumba zamakono zili pamwamba pa alpha-linolenic acid komanso mavitamini, minerals, fibre, ndi phytosterols, zomwe zingakhale ndi ubwino wathanzi. Mudzapeza mbewu zonse za fulakesi, mbewu zofiira, ndi mafuta a fulakesi. Kuwonjezera apo, zakudya zambiri zozizwitsa zophatikizapo zimaphatikizapo fakitale. Fukuta mafakitale pa phala, msuzi, ndi saladi.
Zosangalatsa: sungani mbeu zanu ndi mafakitale m'firiji kuti muzisunga.
2 - Edamamu
Edamamu ndi soya achichepere omwe amawophika ndipo amachoka kuti azizizira asanayambe kutumikiridwa, kawirikawiri amakhalabe mu chipolopolo. Iwo ali apamwamba mu alpha-linolenic acid ndi mavitamini, minerals, ndi fiber, kuphatikizapo ali ndi mapuloteni ambiri. Kawirikawiri amadzimadzi amapezeka m'madera odyera achi Japan ndipo amapezeka mu gawo lafriji m'masitolo ambiri.
Zosangalatsa: Chitani dzina la edamame ngati chakudya chamadzulo chamasana.
3 - Chia Mbewu
Mbewu ndi mtedza zimakonda kukhala magwero abwino a mafuta abwino ndi mbewu za chia . Kuwonjezera pa zilembo zawo za ALA, mbewu za chia ndizo zabwino zowonjezera zakudya, kuphatikizapo mavitamini ndi minerals.
Ndondomeko: yesani chia mmalo mwa mbewu ya fulakesi, kapena ngati wathanzi wothira mbewu kapena saladi.
4 - Mafuta a Canola
Mafuta a canola ndi gwero lodabwitsa la alpha-linolenic acid, ndipo ndi mafuta ophika ophikira. Mafuta a canola amatha kutentha bwino ndipo amatha kutentha pang'ono, choncho ndibwino kusankha mtundu uliwonse wa kuphika, kuphika, kapena kugwiritsiridwa ntchito monga chogwiritsira ntchito pa zokutira ndi ma sauces.
Ndondomeko: Gwiritsani ntchito mafuta a canola monga kuwala kwachitsulo chosiyana ndi mafuta a azitona.
5 - Walnuts
Pankhani ya zakudya zonse, walnuts ndi ena mwa mtedza wabwino kwambiri. Iwo ali nsonga mpaka kufika ku al-al-linolenic acid okhutira, ndipo ali ndi mapuloteni apamwamba ndi mavitamini angapo ndi mchere. Walnuts amapanga zakudya zowonongeka, saladi, ufa wa yogula ndi yogurt, kapena zosakaniza zokoma m'magulu onse ophika komanso zakudya zokoma. Gwiritsani mafuta a mtedza kupanga saladi kuvala.
Zosangalatsa: Gulani mandnuts mu chipolopolo kuti mukhale atsopano komanso musunge mafuta onse a friji.
6 - Mbewu za Mzungu
Mbeu za dzungu ndi zosankha zabwino kwambiri kuti muwonjezere kudya kwa ALA. Komanso ali ndi calcium, magnesium, ndi mapuloteni. Amakhalanso ndi mitsempha yambiri. Mukhoza kupeza mbewu za dzungu m'sitolo lanu, kapena mukhoza kupanga mbewu zanu zapopu .
Ndondomeko: Gulani mbewu za dzungu zomwe zasungidwa kale - zimakhala zosavuta kudya.
7 - Pine mtedza
Mtedza wa Pine ndi wina wabwino wa ALA, komanso ali ndi mapuloteni, mafuta a monounsaturated, manganese ndi mavitamini ena a B. Mukhoza kupeza mtedza wa pine ku golosi lanu. Kaŵirikaŵiri amakhala kale osungidwa.
Zosangalatsa: perekani pesto yopangidwa ndi mtedza wa pine ndi mkate wonse wa tirigu wa appetizer.
8 - Nyemba za Navy
Nyemba za Navy ndi malo abwino omwe amachokera ku omega-3 fatty acids. Kuwonjezera apo, iwo ndi gwero labwino kwambiri la calcium yopanda mkaka. Amakhalanso ndi mitsempha yambiri komanso manganese. Nyemba zankhondo zingagwiritsidwe ntchito mu maphikidwe ambiri omwe amaitana nyemba zoyera.
Zosangalatsa: sungani nyemba zingapo za nyemba zowonjezera pamanja kuti muwonjezere msuzi kapena maphikidwe mwamsanga.
9 - Mphindi Mbewu
Kuwaza mbewu sikudzakukweza, koma zingakuthandizeni kukhala wathanzi. Amakhala omega-3 fatty acids ndi mchere monga iron ndi magnesium. Iwo sali osowa ngati mbewu za fulakesi, koma muyenera kupeza mbewu zamphongo zowonongeka m'masitolo ogulitsa zakudya kapena gawo la chakudya cha masitolo.
Zosangalatsa: Gwiritsani ntchito mbeu ya hemp monga njira ina yowonjezera mbeu - ndizochepa ndipo zingathe kuwonjezeredwa ku chirichonse.
Zotsatira:
Harvard School of Health Public. "Funsani Akatswiri: Omega-3 Mafuta Acids." Inapezeka pa April 16, 2016, 2015. http://www.hsph.harvard.edu/nutritionsource/omega-3/
Lane K, Derbyshire E, Li W, Brennan C. "Kugwiritsa ntchito komanso kugwiritsiridwa ntchito kwa magwero a omega-3 fatty acids: kubwereza mabuku." Crit Rev Food Sci Nutriti. 2014; 54 (5): 572-9. Inapezeka pa April 16, 2016. http://www.tandfonline.com/doi/abs/10.1080/10408398.2011.596292?journalCode=bfsn20.
Dipatimenti ya Ulimi ya United States Yofufuza Zachipatala Zakafukufuku wa National Nutrient Database ya Standard Reference Release 28. Inapezeka pa April 16, 2016. https://ndb.nal.usda.gov/ndb/search.