Chikafu chakapfuma muOmega 3
Zvemukati
- Tafura yezvikafu zvakapfuma muomega 3
- Bhenefiti yaOmega 3
- Yakakurudzirwa zuva rega rega reiyo omega 3
- Zvekudya zvakafumiswa na omega 3
Chikafu chakapfuma mu omega 3 chakanakira mashandiro akanaka ehuropi uye nekudaro chinogona kushandiswa kusimudzira ndangariro, kuve kunofadza kuzvidzidzo nekushanda. Nekudaro, izvi zvekudya zvinogona zvakare kushandiswa sekurapa kunowirirana nekushungurudzika uye kunyangwe pakurapa kwekusingaperi kuzvimba, senge tendonitis. Ona zvimwe paOmega 3 mukurapa kwekushungurudzika.
Omega 3 inowanikwa zviri nyore muhove, asi kusangana kwayo kukuru kuri muganda rehove uye, nekudaro, haifanire kubviswa. Kuchengetedza kuvepo kwe omega 3 zvakakosha kuti chikafu hachina kubikwa panopisa zvakanyanya, kana kukangwa.
Tafura yezvikafu zvakapfuma muomega 3
Iyi tafura inotevera ine mimwe mienzaniso yezvikafu zvakapfuma mu omega 3 ine huwandu hwakaringana.
| Chikafu | Chikamu | Huwandu muomega 3 | Simba |
| Sardine | 100 g | 3.3 g | 124 macalorie |
| Herring | 100 g | 1.6 g | 230 macalori |
| Salmoni | 100 g | 1.4 g | 211 macalorie |
| Tuna hove | 100 g | 0.5 g | 146 macalorie |
| Chia mhodzi | 28 g | 5.06 g | 127 macalorie |
| Mbeu yeflakisi | 20 g | 1.6 g | 103 macalori |
| Nuts | 28 g | 2.6 g | 198 macalori |
Bhenefiti yaOmega 3
Pakati pezvakanaka zveomega 3 tinogona kutaura:
- Kuderedza kusagadzikana kwePMS;
- Favor memory;
- Simbisa uropi. Ona: Omega 3 inovandudza kudzidza.
- Rwisa kuora mwoyo;
- Rwisa kuzvimba zvirwere;
- Kuderedza njodzi yehutano hwemwoyo;
- Lower cholesterol;
- Kuvandudza kugona kwevana kudzidza;
- Kuvandudza mashandiro evatambi vemakwikwi epamusoro;
- Batsira mukurwisa osteoporosis, nekuwedzera kuwedzerwa kwecalcium;
- Kuderedza kukomba kwekurwara kweasima;
- Batsira pakurwisa chirwere cheshuga.
Omega 3 yakakamurwa kuita zvikamu zviviri, cheni refu uye imwe pfupi cheni, inonyanya kudiwa kudyiwa nevanhu, nekuda kwesimba rayo mumuviri, ndiyo cheni refu omega 3 uye izvi zvinongowanikwa muhove dzinobva mumvura dzakadzika, dzakadai seizvo zvataurwa pamusoro.
Tarisa uone aya matipi mune inotevera vhidhiyo:
Yakakurudzirwa zuva rega rega reiyo omega 3
Iyo inokurudzirwa zuva rega rega omega 3 inosiyana zvichienderana nezera, sezvakaratidzwa mune inotevera tafura:
| Zera renji | Inodiwa huwandu hwe omega 3 |
| Mucheche kusvika pagore rimwe | 0.5 g pazuva |
| Pakati pemakore 1 ne3 | 40 mg zuva nezuva |
| Pakati pemakore mana nemasere | 55 mg zuva nezuva |
| Pakati pemakore 9 ne13 ekuberekwa | 70 mg zuva nezuva |
| Pakati pemakore gumi nemana negumi nemasere | 125 mg pazuva |
| Varume vakuru | 160 mg pazuva |
| Vakadzi vakuru | 90 mg zuva nezuva |
| Vakadzi vane pamuviri | 115 mg pazuva |
Ona muenzaniso wemenu yemazuva matatu-nezvikafu zvakapfuma mune chinovaka muviri.
Zvekudya zvakafumiswa na omega 3
Chikafu chakadai bhotoro, mukaka, mazai uye chingwa zvinogona kuwanikwa mushanduro yakasimbiswa ne omega 3, uye inzira yakanaka yekuwedzera kushandiswa kweiyi inorwisa-kupisa zvinovaka muviri.
Nekudaro, iwo huwandu uye huwandu hwe omega 3 mune izvi zvekudya uchiri mudiki, uye zvakakosha kuchengetedza kudyiwa kwezvikafu zvakasikwa zvine hupfumi mune ichi chikafu, salmon, sardines, tuna, flaxseed uye chia, iyo inofanirwa kudyiwa zvirinani kaviri pavhiki.
Uye zvakare, zvinokwanisika kushandisa omega 3 zvinowedzera mumacapsule, ayo anofanirwa kutorwa maererano nezano reanachiremba kana chiremba.
Pamusoro pekudya omega 3, onawo matipi mana ekuwedzera cholesterol yakanaka.
Yakakurumbira
Ganda lesion kubviswa