Zuza Izinzuzo Ze-Omega-3 Fatty Acids

-Delile

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Ama-omega-3 fatty acids anezimangalo eziningi zezinzuzo zezempilo, kufaka phakathi ukwehlisa amazinga we-cholesterol ne-triglyceride, ukunciphisa isifo senhliziyo, nokulwa nokulahleka kwememori. I-FDA incoma ukuthi abantu bangadli ngaphezu kwama-gramu amathathu ama-omega-3 fatty acids ngosuku ekudleni. Nayi eminye imithombo emihle ye-omega-3s.

Fish

Izinhlanzi ezinamafutha njenge-salmon, i-tuna, ne-sardine yimithombo emihle yama-omega-3s. Ngenkathi ukudla okuphezulu ekusetshenzisweni kwezinhlanzi kubeka engcupheni yokuvezwa kwe-mercury, ucwaningo olwenziwe eHarvard's School of Public Health luthole ukuthi izinzuzo zesikhathi eside zokudla izinhlanzi zidlula noma iyiphi ingozi engaba khona. Uma ungathandi ukudla inhlanzi ekwethulweni kwayo kwendabuko, zama i-tuna burger!

Imbewu yefilakisi

I-Flaxseed iyisithako esine-omega-3-ocebile ongasifaka kalula kuhlelo lwakho lokudla okunempilo. Iza iphelele noma ichotshoziwe, kodwa abantu abaningi bathanda ukuchotshozwa ngoba umzimba uyawudonsa futhi uwugaye kangcono. Ungakwazi ukufafaza i-flaxseed ku-cereal yakho yasekuseni noma wengeze ku-yoghurt ukuze uthole i-crunch yenhliziyo.

Ezinye Izithako Nembewu

Uma unentshisekelo yokuthatha isithasiselo samafutha wezinhlanzi, khetha iphilisi elingenayo i-mercury nokunye ukungcola. Bheka amaphilisi ane-enteric-coated ngoba avimbela i-aftertaste enofishi futhi umzimba wakho uwamunce kangcono. I-FDA iphakamisa ukuthi ungadluli amagremu ama-2 ngosuku uma uthatha izithasiselo. Kuhlale kungumqondo omuhle ukuxhumana nodokotela kuqala.

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