Zvikafu gumi nezviviri zvakakwirira kwazvo muOmega-3

Zvemukati

• 1. Mackerel (4,107 mg pakushumira)
• 2. Salmoni (4,123 mg pakushanda)
• 3. Cod mafuta echiropa (2,682 mg pakushanda)
• 4. Hering (946 mg pakushanda)
• 5. Oysters (370 mg pakushanda)
• 6.Sardines (2,205 mg pakushanda)
• 7. Anchovies (951 mg pakushanda)
• 8.Caviar (1,086 mg pakushanda)
• 9. Mbeu yeflakisi (2,350 mg pakushanda)
• 10.Chia mbeu (5,060 mg pakushanda)
• 11.Walnuts (2,570 mg pakushanda)
• 12.Soya (1,241 mg pakushanda)
• 13. Zvimwe Zvekudya?
• Chinokosha

Omega-3 fatty acids ane akasiyana mabhenefiti kumuviri wako uye huropi.

Masangano mazhinji ehutano akakurudzira kushoma kwe250-500 mg ye omega-3s pazuva kune vakuru vane hutano (,, 3).

Iwe unogona kuwana huwandu hwakawanda omega-3 mafuta kubva kuhove dzakakora, algae, uye akati wandei ane mafuta mazhinji emiti chikafu.

Heino runyorwa rwe gumi nembiri chikafu chakanyanya kwazvo muomega-3.

1. Mackerel (4,107 mg pakushumira)

Mackerel idiki, hove dzakakora.

Munyika dzekuMadokero, ivo vanowanzo puta uye vanodyiwa sehuwandu hwakazara.

Mackerel vakapfuma zvisingaite muzvinhu zvinovaka muviri - 3.5-ounce (100-gramu) inoshandira mapakeji 200% yeReferensi Yemazuva Intake (RDI) yevhitamini B12 uye 100% yeselenium ().

Uyezve, hove idzi dzinonaka uye dzinoda kugadzirira kushoma.

Omega-3 zvemukati: 4,107 mg mune chimwe chidimbu chemakeresi ane munyu, kana 5,134 mg pa3,5 ounces (100 gramu) ()

2. Salmoni (4,123 mg pakushanda)

Salmoni ndechimwe chezvinhu zvine huturu hwakanyanya-kuwanda pasi.

Ine mapuroteni emhando yepamusoro uye zvinovaka muviri zvakasiyana siyana, zvinosanganisira huwandu hwakawanda hwevhitamini D, selenium, uye B mavitamini (,).

Zvidzidzo zvinoratidza kuti vanhu vanogara vachidya hove dzakakora, salmon, vane njodzi yakaderera yezvirwere zvakaita sehosha yemoyo, kuora mwoyo, uye kushushikana (,,,).

Omega-3 zvemukati: 4,123 mg muhafu yefillet yesalmon yakabikwa, yakarimwa yeAtlantic, kana 2,260 mg mu3,5 ounces (100 gramu) ()

3. Cod mafuta echiropa (2,682 mg pakushanda)

Cod chiropa oiri chinowedzera chekuwedzera pane chikafu.

Sezvinoreva zita iri, iwo mafuta anotorwa kubva pachiropa checodfish.

Oiri iyi haina kungokwira mu omega-3 fatty acids chete asi zvakare yakatakura mavitamini D uye A, ine kapu imwechete inopa 170% uye 453% yeRDIs, zvichiteerana ().

Naizvozvo, kutora chipunu chimwe chete chemafuta echiropa anodarika ekugutsa kudiwa kwako kwezvitatu zvakakosha zvakanyanya zvinovaka muviri.

Zvisinei, usatore chinopfuura chipunu chimwe chete panguva, sezvo zvakawandisa vhitamini A zvinogona kukuvadza.

Omega-3 zvemukati: 2,682 mg nepuniji ()

4. Hering (946 mg pakushanda)

Herring hove yepakati nepakati, ine oiri. Inowanzo kuputi-inotonhorera, yakasanganiswa, kana inotonhorera, yobva yatengeswa seyakadyiwa yemumagaba.

Svutugadzike svutugadzike chikafu chakakurumbira chekudya chamangwanani munyika dzakaita seEngland, kwadzinodyirwa nemazai uye kunodaidzwa kunzi kippers

Furu yakakwenenzverwa inopfungaira ine 100% yeiyo RDI yevhitamini D uye selenium uye 221% yeiyo RDI yevhitamini B12 ().

Omega-3 zvemukati: 946 mg nepakati fillet (40 gramu) ye kippered Atlantic herring, kana 2,366 mg pa3,5 ounces (100 gramu) ()

5. Oysters (370 mg pakushanda)

Shellfish ndeimwe yezvikafu zvinovaka muviri zvaunogona kudya.

Muchokwadi, maoyster ane zinc yakawanda kupfuura chero chimwe chikafu pane nyika. Ingori 6 mbishi dzekumaodzanyemba oysters (3 ounces kana 85 gramu) kurongedza 293% yeiyo RDI yeZinc, 70% yemhangura, uye 575% yevhitamini B12 (,).

Oysters anogona kudyiwa sechiyeuchidzo, chinwiwa, kana chikafu chizere. Mbishi mbishi inonaka munyika zhinji.

Omega-3 zvemukati: 370 mg mu6 mbishi, kumabvazuva oysters, kana 435 mg pa3,5 ounces (100 gramu) ()

6.Sardines (2,205 mg pakushanda)

Sardini idiki kwazvo, hove ine mafuta iyo inowanzo kudyiwa sekutanga, chikafu, kana chinonaka.

Izvo zvine hutano zvakanyanya, kunyanya kana zvadyiwa zvakakwana. Izvo zvine chero chinenge chinhu chega chega chinodiwa nemuviri wako.

3.5 ounces (100 gramu) yemasadhiini akadonhedzwa anopa anopfuura 200% eRDI vhitamini B12, 24% vhitamini D, uye 96% ye selenium ().

Omega-3 zvemukati: 2,205 mg pamukombe (149 gramu) yemakedheni eAtlantic sardines, kana 1,480 mg pa3,5 ounces (100 gramu) ()

7. Anchovies (951 mg pakushanda)

Anchovies idiki, hove ine mafuta kazhinji inotengwa yakaomeswa kana makani.

Kazhinji inodyiwa muzvikamu zvidiki kwazvo, anchovies anogona kutenderedzwa akakomberedza capers, akaiswa mumiorivhi, kana kushandiswa se pizza uye saladhi toppings.

Nekuda kwekuravira kwavo kwakasimba, ivo vanoshandiswa zvakare kunatsa madhishi mazhinji nemasese, anosanganisira muto weWorcestershire, remoulade, uye kupfeka kwaKesari.

Anchovies ndiyo sosi huru yeNiacin uye selenium, uye mabhonasi anchovies inzvimbo yakanaka yecalcium ().

Omega-3 zvemukati: 951 mg nekwaniso (2 ounces, kana 45 gramu) yemakiniki eEuropean anchovies, kana 2,113 mg pa3,5 ounces (100 gramu) ()

8.Caviar (1,086 mg pakushanda)

Caviar inosanganisira mazai ehove, kana roe.

Inotaridzika seyakanaka chikafu chikafu, caviar inowanzo shandiswa mune zvidiki zvidiki sekutanga, kunatsa, kana kunongedza.

Caviar isosi yakanaka ye choline uye yakafuma sosi ye omega-3 fatty acids ().

Omega-3 zvemukati: 1,086 mg nepuniki (14.3 gramu), kana 6 786 mg pa3,5 maunzi (100 magiramu) ()

9. Mbeu yeflakisi (2,350 mg pakushanda)

Mbeu yeflakisi idiki tsvuku kana yero mhodzi. Anowanzo gayiwa, kukuyiwa, kana kushandiswa kugadzira mafuta.

Iyi mhodzi ndiyo yakafuma kwazvo-chikafu chakazara cheiyo omega-3 mafuta alpha-linolenic acid (ALA). Naizvozvo, mafuta eflakisi anowanzo shandiswa se omega-3 yekuwedzera.

Mbeu yeflakisi zvakare yakanaka sosi ye fiber, magnesium, uye zvimwe zvinovaka muviri. Ivo vane omega-6 yakakura kune omega-3 reshiyo ichienzaniswa nembeu zhinji dzemafuta (,,,).

Omega-3 zvemukati: 2,350 mg nepuniki (10.3 gramu) yembeu yakazara, kana 7,260 mg nepuniki (13.6 gramu) yemafuta (,)

10.Chia mbeu (5,060 mg pakushanda)

Mbeu dzeChia dzinovaka zvine mutsindo - dzakapfuma mumanganizi, selenium, magnesium, uye nezvimwe zvinovaka muviri ().

Yakajairwa 1-ounce (28-gramu) inoshandira chia mbeu ine mashanu magiramu eprotein, kusanganisira ese masere akakosha amino acids.

Omega-3 zvemukati: 5,060 mg paunzi (28 gramu) ()

11.Walnuts (2,570 mg pakushanda)

Walnuts ane hutano chaizvo uye akatakurwa nefibre. Izvo zvakare zvine huwandu hwakawanda hwemhangura, manganese, vhitamini E, pamwe neakakosha mapuroteni emiti ().

Ita shuwa kuti usabvise ganda, sezvo richirongedza akawanda ema walnuts 'phenol antioxidants, ayo anopa akakosha hutano mabhenefiti.

Omega-3 zvemukati: 2,570 mg paunzi (28 gramu), kana anenge gumi nemaviri halnut ()

12.Soya (1,241 mg pakushanda)

Soyibeya inopa kwakanaka fiber uye mapuroteni emiriwo.

Iwo zvakare manyuko akanaka ezvimwe zvinovaka muviri, zvinosanganisira riboflavin, folate, vitamini K, magnesium, uye potasium ().

Nekudaro, soya zvakare akakwirira kwazvo mu omega-6 fatty acids. Vatsvakurudzi vakafungidzira kuti kudya zvakanyanya omega-6 kunogona kukonzera kuzvimba ().

Omega-3 zvemukati: 670 mg mukapu ye2 / 2 (47 gramu) yesoya dzakaomeswa dzakaomeswa, kana 1,443 mg pa3,5 ounces (100 gramu) ()

13. Zvimwe Zvekudya?

Ramba uchifunga kuti zvikamu 1-2 zvinokurukura zvekudya zvine omega-3 mafuta EPA uye DHA, ayo anowanikwa mune zvimwe zvekudya zvemhuka, hove, uye algae.

Zvakare, zvikamu 9-12 zvinobata chikafu chinopa iyo omega-3 mafuta ALA, iyo yakaderera kune mamwe maviri.

Kunyangwe isiri yakakwira mu omega-3 sezvikafu zviri pamusoro, zvimwe zvakawanda zvekudya zvine huwandu hwakanaka.

Izvi zvinosanganisira mazai akafudzwa, omega-3-akafumiswa mazai, nyama uye zvigadzirwa zvemukaka kubva kumhuka dzakadyarwa nehuswa, mbeu yehemp, nemiriwo senge sipinashi, zvinomera zveBrussels, uye purslane.

Chinokosha

Sezvauri kuona, zviri nyore kuwana yakawanda ye omega-3s kubva kuzvikafu zvese.

Omega-3s inopa akawanda ehutano mabhenefiti, senge kurwisa kuzvimba uye chirwere chemoyo.

Nekudaro, kana iwe ukasadya zvakawanda zveizvi zvekudya uye uchifunga kuti ungangodaro uchishayikwa mu omega-3s, funga kutora omega-3 zvinowedzera.