Kudya kwakanaka kunoda kuvapo kwehove. Omega-3 hove dzakaratidzwa kuderedza njodzi yechirwere chemoyo, kuora mwoyo, dementia uye arthritis, uye kunatsiridza mufaro wose. Asi chii?
Vanamazvikokota vanokurudzira kudyiwa kweanenge 250 kusvika 500 milligrams yeOmega-3 EPA + DHA pazuva, iyo yakaenzana nehove dzine mafuta maviri ekudya pasvondo. Kurudziro inodaidzira mhando dzeOmega-3 kana hove dzine mafuta, asi zvinorevei?
Chii chinonzi hove ine mafuta?
Iyo inonziwo hove dzine mafuta, hove dzine mafuta ndiyo yakanakisa sosi yezviviri zvezvitatu zvakakosha Omega-3s (EPA neDHA). Aya mafuta acids anoonekwa semafuta akanaka, kusiyana neakaipa akazara mafuta munyama.
Vanogona kupa mabhenefiti makuru kumoyo, uropi, mapapu, uye hutano hwekutenderera. Mishonga yakakwirira inogona kubatsira kuderedza kuumbwa kweplaque mutsinga uye kuderedza mamwe marudzi emafuta muropa. Hove dzakaonda, senge cod, dzine mafuta mashoma munyama yadzo, saka dzine mashoma ane fatty acids.
Hove dzakakora dzinonzi dzine mafuta anopfuura 5%.. Hove dzine huwandu hwepamusoro hweOmega-3s dzine kusimba kwakasimba, kupfuma kunhuwirira, uye kudzika kweruvara. Uyezve, ivo vakakwana pakukacha, kubika, kubikira, kubheka, kana kunyange microwaving.
Hove dzakapfuma muOmega-3
Kutora mukana wemazuva ese eiyo fatty acid, zvinonakidza kuziva kuti ndedzipi hove dzine Omega-3.
Herring
Herring inowanzobikwa uye inoshandiswa sechikafu tisati tadya, asi hove duku idzi dzinogona kubikwa pagrill, muchoto, kana pachitofu. Herring inzvimbo yakakura yeprotein, calcium, magnesium, potassium, niacin, vhitamini B-12, uye selenium.
Iyo 100-giramu yekushandira yeAtlantic herring (isina kusarudzwa) inongova 158 macalories uye inopa 18 magiramu eprotein (36% yemutengo unokurudzirwa wezuva nezuva).
Salimoni
Steaks uye salmon fillet inogona kubikwa, yakabikwa, yakabikwa, kana kubikwa. Tinogonawo kunakidzwa negaba resalmon kugadzira masalad kana masangweji esalmon pese patinotsvaga chikafu chinovaka muviri. Pamwe chete neOmega 3s, salmon inewo mapuroteni, magnesium, potasium, niacin, vhitamini B-12, uye vhitamini A.
A 100-giramu yekushandira salmon yemusango ine 142 macalorie uye inopa 20 magiramu emapuroteni.
Mackerel
Mackerel inowanzo kusvuta kana makedheni, asi matsva mackerel fillets anogonawo kubikwa kana kubikwa. Kuti udzivise mercury, zvinokurudzirwa kusarudza Pacific mackerel. Mukuwedzera kune Omega-3 fatty acids, mackerel ine vhitamini B-12 yakawanda, niacin, selenium, magnesium, iron, uye potassium, pamwe chete nehuwandu hwakanaka hweprotein.
A 100-giramu yekushandira mackerel ine 161 macalorie uye ine 25 magiramu emapuroteni.
Sardines
Sardine ihove diki, dzine mafuta dzinowanzowanikwa mumagaba. Ivo vanowanzo kushumirwa nemacrackers se appetizer. Sardine itsva inogona kuwanikwa pamusika wehove uye inogona kugochwa, yakakangwa, yakabikwa, kana kuputa. Mukuwedzera kune mapuroteni nemafuta ane utano, sardines ane vhitamini D yakawanda, niacin, uye calcium.
A 100-gram can of sardines ine 208 makorikori uye inopa zvinokatyamadza 25 magiramu emapuroteni uye 353 milligrams ecalcium.
Swordfish
Nyama yayo ine nyama uye yakapfava yakanakira kugocha. Asi Swordfish inodya hove diki, saka inotora yakawanda mercury nezvimwe zvinosvibisa kubva mukudya kwadzo.
Patinodya hove dzine mazinga akakwirira emethylmercury mumasumbu ayo, inogona kukanganisa uropi uye hurongwa hwekutya. Inogona kunyanya kukuvadza kune fetus uye vacheche. Vana nevakadzi vane pamuviri kana vanoyamwisa vanofanira kudzivisa swordfish, pamwe chete neshark, tilefish, king mackerel, uye marlin.
Anchovies
Anchovies inowanikwa papizza kana muKesari saladi. Vanowanzo vari mumigwagwa yezvokudya zvemumagaba yemasupamaketi. Fresh anchovies inogona kubikwa kana kushandiswa mumabikirwo anodana sardines. Tinogona zvakare kutenga anchovy paste kuti tiwedzere kuravira uye kudya kunovaka kumasosi. Anchovies akapfuma muprotein, calcium, potassium, selenium, vhitamini B-12, uye niacin.
Kunyange zvazvo tisingakwanisi kudya magiramu 100 eanchovies panguva imwe chete, mari iyi ine macalorie 210, magiramu 29 eprotein, uye 10 gramu emafuta asina unsaturated.
Trout
Trout imwe hove chena nyoro, saka yakakwana kune vanhu vasingafarire kuravira kwehove yesalmon kana tuna. Mukuwedzera pakuve yakakwira muOmega-3 fatty acids, trout zvakare yakanaka sosi yeprotein, calcium, magnesium, uye niacin.
Magiramu 100 emuraraungu wemusango ane macalorie 119 ane magiramu makumi maviri eprotein uye mavhitamini B akawanda.
Tuna
Tuna inowanzo shandiswa semafillet kana mumagaba. Inogona kugadzirirwa pane grill, muchoto kana pane grill. Tinogona zvakare kuwana tuna yemumagaba pachitoro chedu chemuno. Maresitorendi eSushi anopawo mhando yemhando yepamusoro yetuna inozivikanwa seAhi Tuna. Vakadzi vane pamuviri uye chero munhu ane immune system yakakanganiswa anofanira kudzivirira tuna mbishi, kunyangwe ichibva kuresitorendi ine mukurumbira.
Tuna ndiyo yakanakisa sosi yeOmega-3 fatty acids, mapuroteni, magnesium, potassium, vhitamini B-12, uye niacin. 100 magiramu etuna chena yakakangwa mumvura ine 130 makorikori, 28 magiramu emapuroteni, uye 2 kusvika ku3 magiramu emafuta ane hutano hwemoyo.