Ungayisebenzisa kanjani i-omega 3 ukuvimbela isifo senhliziyo
-Delile
Ukuvimbela ukuhlaselwa yinhliziyo nezinye izinkinga zenhliziyo ezifana ne-cholesterol ephezulu kanye ne-atherosclerosis, kufanele ukwandise ukudla okudliwayo okunothe ku-omega 3, njengezinhlanzi zamanzi anosawoti, uwoyela ne-flaxseed, ama-chestnut namantongomane.
I-Omega 3 ngamafutha amahle asebenza emzimbeni njenge-antioxidant kanye ne-anti-inflammatory, enenzuzo yokwehla kwe-cholesterol embi, ukukhuphula i-cholesterol enhle, ukwenza ngcono ukujikeleza kwegazi nokusebenza kwesistimu yezinzwa, okubalulekile kwimemori.
Ukudla okunothile ku-omega 3
Ukudla okunothe ku-omega 3 ikakhulukazi izinhlanzi zasemanzini anosawoti, njenge-sardines, i-salmon ne-tuna, imbewu efana ne-flaxseed, i-sesame ne-chia, amaqanda nezithelo zika-oyela ezifana nama-chestnut, ama-walnuts nama-alimondi.
Ngaphezu kwalokho, ingatholakala nasemikhiqizweni eqiniswe ngalesi sakhi, njengobisi, amaqanda nemargarini. Bona inani le-omega 3 ekudleni.
Imenyu ecebile ye-Omega 3
Ukuze ube nokudla okunothe ku-omega 3, izinhlanzi kufanele zidliwe ama-2 kuye ama-3 ngeviki futhi kufakwe kwimenyu ukudla okunothile kulo msoco ngosuku.
Nasi isibonelo sokudla kwezinsuku ezi-3 okunothile kulesi sithako:
| Usuku 1 | Usuku 2 | Usuku 3 | |
| Ukudla kwasekuseni | 1 ingilazi yobisi enekhofi engenashukela 1 isinkwa esiphelele noshizi nesesame 1 iwolintshi | 1 iyogathi nge 1 ithisipuni yefilakisi I-toast engu-3 ene-curd 1/2 ecubuziwe ekotapezi | 1 inkomishi yobisi ene-30 g yokusanhlamvu okuphelele kanye ne-1/2 isipuni sikakolweni kakolweni 1 ubhanana |
| Isidlo sasekuseni | Ipheya eli-1 + ama-3 aqhekeza ukhilimu | Ijusi Leklabishi neLemon | I-1 tangerine + 1 idlanzana lamantongomane |
| Isidlo sasemini noma isidlo sakusihlwa | 1 ifreyimu yesalmon eyosiwe Amazambane ama-2 abilisiwe ulethisi, utamatisi nesaladi lekhukhamba Umkhono ongu-1 | I-tuna pasta ne-tomato sauce I-Brokholi, i-chickpea nesaladi elibomvu lika-anyanisi 5 ama-strawberry | 2 Izinhlanzana zosiwe 4 wezipuni zelayisi Ubhontshisi o-1 Iklabishi A Mineira Izingcezu ezi-2 zikaphayinaphu |
| Isidlo sasemini | Isitsha esingu-1 se-oatmeal ngamantongomane ama-2 | 1 ingilazi yebhanana smoothie + 2 wezipuni zama-oats | 1 iyogathi 1 isinkwa noshizi |
| Isidlo sakusihlwa | 1 okusanhlamvu okuphelele | 2 wezipuni wezithelo omisiwe | Amakhukhi ama-3 aphelele |
Ngezinsuku lapho isidlo esikhulu sisuselwa enyameni noma enkukhu, ukulungiswa kufanele kwenziwe kusetshenziswa uwoyela we-canola noma wengeze ithisipuni elilodwa lamafutha efilakisi ekukhaleni okulungele.
Buka le vidiyo elandelayo bese ubheka izinzuzo ze-omega 3:
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