Maitiro ekudya omega 3 kudzivirira kusungwa kwemoyo
Zvemukati
Kudzivirira kurwiswa kwemoyo uye mamwe matambudziko emoyo akadai seakakwira cholesterol uye atherosclerosis, iwe unofanirwa kuwedzera kudya kwako kwezvikafu zvakapfuma muomega 3, senge hove yemvura yemunyu, oiri neflakisi, chestnuts nenzungu.
Omega 3 mafuta akanaka anoita mumuviri seantioxidant uye inopesana nekuzvimba, iine bhenefiti yekudzora yakaipa cholesterol, inowedzera cholesterol yakanaka, inovandudza kutenderera kweropa nekushanda kweiyo nervous system, ichikosha mundangariro.
Chikafu chakapfuma muomega 3
Chikafu chakapfuma mu omega 3 chinonyanya kuve hove dzemumunyu, senge sardini, salmon uye tuna, mbeu dzakadai seflakisi, sesame uye chia, mazai nemichero yemafuta yakadai chestnuts, walnuts nemaamondi.
Uye zvakare, inogona zvakare kuwanikwa mune zvigadzirwa zvakasimbiswa neino chikafu, semukaka, mazai uye majarini. Ona huwandu hwe omega 3 muzvikafu.
Omega 3 yakapfuma menyu
Kuti uve nechikafu chakapfuma muomega 3, hove dzinofanirwa kudyiwa kaviri kana katatu pasvondo uye kusanganisira mumenyu chikafu chakapfuma mune chinovaka muviri pazuva.
Heino muenzaniso wekudya kwemazuva matatu-akapfuma mune chinovaka muviri:
| Zuva 1 | Zuva 2 | Zuva 3 | |
| Kudya kwemangwanani | 1 girazi remukaka nekofi isina unsweed 1 chingwa chakazara nechizi uye sesame 1 orenji | 1 yogati ne 1 teaspoon yeflakisi 3 mbiriso ine curd 1/2 mashed avocado | 1 mukombe wemukaka une 30 g yezviyo uye 1/2 wepuniki yegorosi bran 1 bhanana |
| Kudya kwemangwanani | 1 peya + 3 kirimu maputi | Kabichi Muto neRimu | 1 tangerine + 1 tsama nzungu |
| Lunch kana Kudya kwemanheru | 1 yakabikwa saumoni fillet 2 mbatatisi yakabikwa lettuce, madomasi uye cucumber saladhi 1 ruoko | Tuna pasta pamwe nemadomasi muto Broccoli, chickpea uye tsvuku hanyanisi saladhi 5 mastrawberry | 2 Yakakangwa sardines 4 tablespoons yemupunga Bhinzi 1 scoop Kabichi A Mineira 2 zvidimbu zveinanazi |
| Manheru masikati | 1 mbiya ye oatmeal ine 2 nzungu | 1 girazi rebhanana smoothie + 2 mashupuni eoats | 1 yogati 1 chingwa nechizi |
| Kudya kwemanheru | 1 chitsama chezviyo zvakakwana | 2 tablespoons yemichero yakaomeswa | 3 makuki akazara |
Pamazuva apo dhishi hombe rakavakirwa panyama kana huku, gadziriro yacho inofanira kugadzirwa uchishandisa mafuta ecanola kana kuwedzera 1 teaspoon yemafuta eflakisi mukuchema kwakagadzirira.
Tarisa vhidhiyo inotevera uye tarisa mabhenefiti a omega 3:
Zvinonakidza
Amniocentesis (amniotic fluid bvunzo)
