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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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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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