12 Ukudla Okuphezulu Kakhulu e-Omega-3

-Delile

• 1. IMackerel (4,107 mg ngokusebenza ngakunye)
• 2. I-Salmon (4,123 mg ngokusebenza ngakunye)
• 3. Amafutha wesibindi se-cod (2,682 mg ngokusebenza ngakunye)
• 4. Hering (946 mg ngokusebenza ngakunye)
• 5. Ama-oysters (370 mg ngokusebenza ngakunye)
• 6. Ama-sardine (2,205 mg ngokusebenza ngakunye)
• 7. Ama-anchovies (951 mg ngokusebenza ngakunye)
• 8.I-Caviar (1,086 mg ngokusebenza ngakunye)
• 9.Imbewu yefilakisi (2,350 mg ngokusebenza ngakunye)
• Imbewu ye-Chia (5,060 mg ngokusebenza ngakunye)
• 11. Ama-walnuts (2,570 mg ngokusebenza ngakunye)
• 12. AmaSoya (1,241 mg ngokusebenza ngakunye)
• 13. Okunye Ukudla?
• Okubalulekile

Ama-omega-3 fatty acids anezinzuzo ezahlukahlukene zomzimba wakho nobuchopho.

Izinhlangano eziningi zezempilo zincoma ubuncane bama-250-500 mg we-omega-3s ngosuku kubantu abadala abanempilo (,, 3).

Ungathola inani eliphakeme lamafutha e-omega-3 ngezinhlanzi ezinamafutha, ulwelwe, kanye nokudla okuningana kwamafutha okutshala okuphezulu.

Nalu uhlu lokudla okungu-12 okuphezulu kakhulu ku-omega-3.

1. IMackerel (4,107 mg ngokusebenza ngakunye)

AmaMackerel izinhlanzi ezincane ezinamafutha.

Emazweni aseNtshonalanga, avame ukubhema futhi adliwe njengezihlanganisi eziphelele.

IMackerel icebile ngendlela eyisimanga ngezakhamzimba - i-3.5-ounce (100-gram) ekhipha amaphakethe angama-200% we-Reference Daily Intake (RDI) ye-vitamin B12 ne-100% ye-selenium ().

Ngaphezu kwalokho, lezi zinhlanzi zimnandi futhi zidinga ukulungiswa okuncane.

Okuqukethwe kwe-Omega-3: 4,107 mg kucezu olulodwa lwe-mackerel enosawoti, noma u-5,134 mg ngama-ounces angu-3.5 (amagremu ayi-100) ()

2. I-Salmon (4,123 mg ngokusebenza ngakunye)

I-Salmon ingenye yokudla okuminyene kakhulu kwezakhi emhlabeni.

Iqukethe amaprotheni asezingeni eliphakeme nezinhlobonhlobo zezakhi zomzimba, kufaka phakathi inani elikhulu likavithamini D, selenium, kanye novithamini B (,).

Ucwaningo lukhombisa ukuthi abantu abadla njalo izinhlanzi ezinamafutha, njenge-salmon, banamathuba amancane ezifo ezifana nesifo senhliziyo, ukuwohloka komqondo, kanye nokudangala (,,,).

Okuqukethwe kwe-Omega-3: I-4,123 mg ngesigamu se-salmon ephekiwe, epulaziwe yase-Atlantic, noma i-2,260 mg ngama-ounces ama-3.5 (100 amagremu) ()

3. Amafutha wesibindi se-cod (2,682 mg ngokusebenza ngakunye)

Uwoyela we-cod wesibindi ungaphezulu kokudla.

Njengoba igama lisho, ngoyili okhishwe ezibindini ze-codfish.

Le oyili ayigcini nje nge-omega-3 fatty acids kepha futhi ilayishwe ngamavithamini D no-A, ngesipuni esisodwa esinikeza i-170% kanye ne-453% yama-RDIs, ngokulandelana ().

Ngakho-ke, ukuthatha isipuni esisodwa nje samafutha we-cod wesibindi ngaphezu kokwanelisa isidingo sakho sezakhamzimba ezintathu ezibaluleke ngendlela emangalisayo.

Kodwa-ke, ungathathi isipuni esingaphezu kwesisodwa ngesikhathi, ngoba uvithamini A omningi kakhulu angaba yingozi.

Okuqukethwe kwe-Omega-3: 2,682 mg isipuni ngasinye ()

4. Hering (946 mg ngokusebenza ngakunye)

IHering iyinhlanzi ephakathi nendawo, enamafutha. Kuvame ukubhenywa kubanda, kufakwe emanzini anosawoti, noma kuphekwe, bese kuthengiswa njengokudla okusemathinini.

I-herring ebhemayo iwukudla kwasekuseni okuthandwayo emazweni afana ne-England, lapho kukhonzwa khona ngamaqanda futhi kubizwa ngama-kippers.

I-fillet ejwayelekile ebhemayo iqukethe cishe i-100% ye-RDI ye-vitamin D ne-selenium ne-221% ye-RDI ye-vitamin B12 ().

Okuqukethwe kwe-Omega-3: 946 mg nge-fillet emaphakathi (amagremu angama-40) we-kippered Atlantic herring, noma i-2,366 mg ngama-ounces ayi-3.5 (amagremu ayi-100) ()

5. Ama-oysters (370 mg ngokusebenza ngakunye)

I-Shellfish iphakathi kokudla okunomsoco kakhulu ongakudla.

Eqinisweni, ama-oysters aqukethe i-zinc eningi kunanoma ikuphi okunye ukudla emhlabeni. Ama-oysters asempumalanga angama-6 kuphela (ama-ounces ama-3 noma ama-gramu ayi-85) apakisha ama-293% we-RDI ye-zinc, ama-70% ngethusi, nama-575% e-vitamin B12 (,).

Ama-oysters angadliwa njenge-appetizer, i-snack, noma isidlo sonke. Ama-oysters aluhlaza ayisibiliboco emazweni amaningi.

Okuqukethwe kwe-Omega-3: 370 mg kuma-oysters ayi-6 aluhlaza, asempumalanga, noma ama-435 mg ngama-ounces angu-3.5 (amagremu ayi-100) ()

6. Ama-sardine (2,205 mg ngokusebenza ngakunye)

Ama-sardine mancane kakhulu, inhlanzi enamafutha evame ukudliwa njenge-starter, snack, noma isibiliboco.

Zinomsoco kakhulu, ikakhulukazi uma zidliwe ziphelele. Ziqukethe cishe zonke izakhi ezidingwa ngumzimba wakho.

Ama-oun ayi-3.5 (amagremu ayi-100) ama-sardine akhanyisiwe ahlinzeka ngaphezu kwe-200% ye-RDI ngevithamini B12, i-24% ye-vitamin D, ne-96% ye-selenium ().

Okuqukethwe kwe-Omega-3: 2,205 mg inkomishi ngayinye (149 amagremu) ama-sardine ase-Atlantic asemathinini, noma i-1,480 mg ngama-ounces ayi-3.5 (100 amagremu) ()

7. Ama-anchovies (951 mg ngokusebenza ngakunye)

Ama-anchovies izinhlanzi ezincane, ezinamafutha ezivame ukuthengwa zomisiwe noma ezisemathinini.

Imvamisa idliwe ezingxenyeni ezincane kakhulu, ama-anchovies angagoqwa azungeze ama-capers, agxishwe eminqumweni, noma asetshenziswe njenge-pizza kanye nemifino yesaladi.

Ngenxa yokunambitheka kwabo okuqinile, basetshenziselwa ukunambitha izitsha nososo abaningi, kufaka phakathi isosi yaseWorcestershire, i-remoulade, nokugqoka kukaKesari.

Ama-anchovies angumthombo omuhle we-niacin kanye ne-selenium, futhi ama-anchovies anamabhonasi angumthombo ohloniphekile we-calcium ().

Okuqukethwe kwe-Omega-3: 951 mg ngekani ngalinye (ama-ounces amabili, noma ama-gramu angama-45) ama-anchovies aseYurophu asemathinini, noma ama-2,113 mg ngama-ounces angu-3.5 (amagremu ayi-100) ()

8.I-Caviar (1,086 mg ngokusebenza ngakunye)

ICaviar iqukethe amaqanda ezinhlanzi, noma ama-roe.

Ithathwa kabanzi njengokudla kokunethezeka, i-caviar ivame ukusetshenziswa ngamanani amancane njengokuqala, ukunambitha, noma ukuhlobisa.

I-Caviar ingumthombo omuhle we-choline nomthombo ocebile wama-omega-3 fatty acids ().

Okuqukethwe kwe-Omega-3: 1,086 mg isipuni ngasinye (14.3 amagremu), noma 6,786 mg ngama-ounces angu-3.5 (amagremu ayi-100) ()

9.Imbewu yefilakisi (2,350 mg ngokusebenza ngakunye)

Imbewu yefilakisi iyimbewu encane ensundu noma ephuzi. Zivame ukugaywa, zisongwe noma zisetshenziselwe ukwenza uwoyela.

Lezi zinhlamvu zingumthombo wokudla okuphelele ocebile kakhulu we-omega-3 fat alpha-linolenic acid (ALA). Ngakho-ke, uwoyela we-flaxseed uvame ukusetshenziswa njenge-omega-3 supplement.

Imbewu yefilakisi iwumthombo omuhle we-fiber, i-magnesium, nezinye izakhi zomsoco. Banesilinganiso esikhulu se-omega-6 kuya ku-omega-3 uma kuqhathaniswa nembewu yezitshalo ezinamafutha amaningi (,,,).

Okuqukethwe kwe-Omega-3: 2,350 mg isipuni ngasinye (10.3 amagremu) wembewu ephelele, noma u-7,260 mg ngesipuni (13.6 amagremu) kawoyela (,)

Imbewu ye-Chia (5,060 mg ngokusebenza ngakunye)

Imbewu ye-Chia inomsoco omangazayo - icebile ngama-manganese, i-selenium, i-magnesium, nezinye izakhi zomzimba ezimbalwa ().

I-ounce elijwayelekile (28-gram) elisebenza ngembewu ye-chia liqukethe amagremu ama-5 wamaprotheni, kufaka phakathi wonke ama-amino acid ayisishiyagalombili abalulekile.

Okuqukethwe kwe-Omega-3: 5,060 mg nge-ounce ngalinye (28 amagremu) ()

11. Ama-walnuts (2,570 mg ngokusebenza ngakunye)

Ama-walnuts anomsoco kakhulu futhi alayishwe i-fiber. Futhi aqukethe amanani aphezulu wethusi, ama-manganese, i-vitamin E, kanye nezakhi ezibalulekile zezitshalo ().

Qiniseka ukuthi ungasikhiphi isikhumba, ngoba sipakisha ama-walnuts ’phenol antioxidants amaningi, anikela ngezinzuzo ezibalulekile zezempilo.

Okuqukethwe kwe-Omega-3: 2,570 mg nge-ounce ngalinye (28 amagremu), noma cishe ama-halves ayi-14 ()

12. AmaSoya (1,241 mg ngokusebenza ngakunye)

Ama-soya awumthombo omuhle we-fiber ne-protein yemifino.

Futhi zingumthombo omuhle wezinye izakhi zomzimba, kufaka phakathi i-riboflavin, i-folate, i-vitamin K, i-magnesium ne-potassium ().

Kodwa-ke, ubhontshisi nawo uphezulu kakhulu ku-omega-6 fatty acids. Abaphenyi bacabange ukuthi ukudla kakhulu i-omega-6 kungadala ukuvuvukala ().

Okuqukethwe kwe-Omega-3: 670 mg enkomishini engu-1/2 (47 amagremu) kabhontshisi owomile owosiwe, noma u-1,443 mg ngama-ounces angu-3.5 (100 amagremu) ()

13. Okunye Ukudla?

Khumbula ukuthi izigaba 1–8 zikhuluma ngokudla okuqukethe amafutha e-omega-3 EPA ne-DHA, atholakala kokunye ukudla kwezilwane, izinhlanzi zasolwandle kanye nolwelwe.

Ngakolunye uhlangothi, izigaba 9-12 ziphatha ukudla okunikeza i-omega-3 fat ALA, engaphansi kokunye okubili.

Yize ingekho phezulu ku-omega-3 njengokudla okungenhla, okunye okunye ukudla okuningi kunamanani amahle.

Lokhu kufaka amaqanda afuywayo, amaqanda anesisindo se-omega-3, inyama nemikhiqizo yobisi evela ezilwaneni ezondliwe ngotshani, imbewu ye-hemp, nemifino enjengesipinashi, amahlumela eBrussels, ne-purslane.

Okubalulekile

Njengoba ukwazi ukubona, kulula ukuthola ama-omega-3 amaningi ekudleni okuphelele.

Ama-Omega-3 ahlinzeka ngezinzuzo eziningi zezempilo, njengokulwa nokuvuvukala nesifo senhliziyo.

Kodwa-ke, uma ungakudli okuningi kwalokhu kudla futhi ucabanga ukuthi kungenzeka ushoda ngama-omega-3s, cabanga ukuthatha izithasiselo ze-omega-3.