Ukutya oku-10 kwamaNdiya okutyebileyo kwi-Omega-3 Fatty Acids

Amagama Aphezulu Ebantwaneni

Izilumkiso ezikhawulezayo Bhalisa ngoku Hypertrophic Cardiomyopathy: Iimpawu, oonobangela, unyango kunye nothintelo Jonga iSampulu yeZilumkiso eziKhawulezayo VUMELA IZAZISO Izilumkiso zemihla ngemihla

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Kufuneka ubukele

Ungaphoswa

Ekhaya Impilo Isondlo Isondlo oi-Neha Ghosh Ngu UNeha Ghosh Nge-Epreli 24, 2018 I-Omega 3 Fatty Acids-Ukutya okuyimithombo yobutyebi | UBoldsky

Kuya kufuneka ukuba uve nge-omega-3 fatty acids kwaye ubanceda kangakanani umzimba. Baninzi ekusenokwenzeka ukuba abakangeva nge-omega-3 fatty acids kunye neepropathi zabo ezixhamlisa impilo.



I-Omega-3 fatty acids ngamafutha asempilweni afunwa ngumzimba ukuze enze imisebenzi eyahlukeneyo ebalulekileyo. I-Omega-3 fatty acids zii-acid ezibaluleke kakhulu eziwela phantsi kodidi lwe-polyunsaturated fatty acids kwaye zezintlobo ezintathu zibandakanya i-ALA, i-EPA kunye ne-DHA.



I-Docosahexaenoic acid (DHA) ifumaneka kubisi lwebele okanye kwioyile yeentlanzi. I-Eicosapentaenoic acid (i-EPA) ifunyanwa kwintlanzi enamafutha okanye kwioyile yentlanzi efana naleyo ifunyenwe kwi-salmon, mackerel, njlnjl.

I-Omega-3 fatty acids ikwadlala indima enkulu ekukhuleni nasekusebenzeni kakuhle komzimba womntu.

Makhe sijonge kukutya kwamaIndiya okutyebileyo kwi-omega-3 fatty acids.



ukutya okunotye kwi-omega 3 fatty acids eIndiya

1. Imbewu yeflakisi

Imbewu yeflakisi yindawo yamandla yezondlo kwaye ingumthombo obalaseleyo we-omega-3 fatty acids. Olona thuba lukhulu lwembewu yeflakisi kukuba, inokongezwa ngokulula kwi-oatmeal okanye kwismoothie. Yiba nepunipoon yembewu yeflakisi mihla le ukunyusa ukungeniswa kwamafutha omega-3.

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2. Isardadi

I-Sardines yintlanzi enamafutha ephezulu kwi-omega-3 fatty acids. Ziqulathe isixa esikhulu sesodiyam. Iisardadi zihlala zityiwa njenge snack, ezongezwa kwiisendwitshi, iisaladi okanye ipitsa. Ungazipheka nangayiphi na indlela oyifunayo.



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3. Amaqanda

Amaqanda ayaziwa ngomxholo weprotheni, kodwa anezinto eziphezulu ze-omega-3 fatty acids. Amaqanda anazo nezinye iivithamini kunye neeminerals. Ukonyusa ukufunxwa kwe-omega-3 fatty acids, unokuba namaqanda abilisiweyo endaweni yokuba ube nawo ngohlobo lwe-omelette okanye uzingelwe.

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4. Imbewu yeChia

Imbewu ye-Chia ayityebanga nje kuphela kwi-omega-3 fatty acids kodwa ikwaphezulu kwezinye iivithamini, iiminerali kunye nefayibha yokutya nayo. Zilayishwe nge-magnesium, protein, kunye ne-calcium enceda ukuthintela isifo seswekile, ukuphucula ukusebenza komthambo kunye nokuphucula impilo yengqondo.

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5. Ikholifulawa

Icauliflower ikwangumthombo olungileyo we-omega-3 fatty acids. Le mifuno ilungile ukugcina imeko esempilweni yentliziyo kwaye ityebile kwizakhamzimba ezinjenge-niacin, i-magnesium kunye ne-potassium. Qhuma ikholifulawa phambi kokuba uyisebenzise ukubulala iintsholongwane.

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6. Isalmon

I-Salmon ayityebanga ku-vitamin D kuphela kodwa ikwangumthombo omkhulu we-omega-3 fatty acids. Iphezulu kwiprotheni kunye ne-phosphorus. Amafutha asempilweni akhoyo kwi-salmon athintela umngcipheko wezifo zentliziyo kwaye angathoba isifo sentliziyo kunye noxinzelelo lwegazi.

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7. Amahlumelo aseBrussels

Amahlumela eBrussel yimifuno emincinci eluhlaza enexabiso eliphezulu le-omega-3 fatty acids kwaye ithathwa njengokutya okufanelekileyo kwesikhumba. Ukuhanjiswa kwebrussel nganye kunama-430 milligrams e-alpha-linolenic acid (ALA). Kodwa, yenze umphunga webhulorho ihlume ngaphambi kokuyidla.

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8. Imbewu yeHemp

Imbewu ye-hemp igcwele ii-omega-3 ezinamanqatha. Imbewu iphezulu kwiiproteni kunye ne-polyunsaturated fatty acids ezinje nge-stearidonic acid (SDA) kunye ne-gamma-linolenic acid (GLA). Unokufefa imbewu ye-hemp kukutya okunje ngeesaladi okanye iisendwitshi.

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9. Iimbotyi zesoya ezigcadiweyo

Ababaninzi abantu abayaziyo le proteni isekwe kwizityalo etyebile kwi-omega-3 fatty acids. Iimbotyi zesoya zine-alpha-linolenic acid (ALA), ekhuthaza impilo yentliziyo elungileyo. Unokuba nesitya seembotyi zesoya eziphekiweyo kancinci ukwandisa ukutya kwakho ii-omega-3 fatty acids.

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10. Ioyile yeentlanzi

Ioyile yentlanzi ngumthombo obalaseleyo we-omega-3 fatty acids. Izongezo zeoyile yeentlanzi zimiselwe izigulana ezininzi, kuba zithintela kwaye zilawula isifo sentliziyo. Amafutha e-omega-3 ayanceda ekwehliseni uxinzelelo lwegazi.

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