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Omega 3 fatty acids uas yog - Khoom noj uas yog qhov chaw muaj nplua nuj | BoldskyKoj yuav tsum tau hnov txog omega-3 fatty acids thiab ntau npaum li cas cov txiaj ntsig rau lub cev. Muaj ntau tus neeg uas tej zaum tsis tau hnov txog cov omega-3 fatty acids thiab lawv lub cev kev noj qab haus huv muaj txiaj ntsig.
Omega-3 fatty acids yog cov rog zoo uas lub cev xav tau los ua haujlwm ntau yam haujlwm tseem ceeb. Omega-3 fatty acids yog qhov tseem ceeb fatty acids uas poob rau hauv qeb ntawm polyunsaturated fatty acids thiab yog ntawm peb hom loj uas suav nrog ALA, EPA thiab DHA.
Docosahexaenoic acid (DHA) yog tau los ntawm kua mis lossis cov roj ntses. Eicosapentaenoic acid (EPA) tau txais los ntawm cov roj ntses lossis cov roj ntses zoo li uas tau los ntawm salmon, mackerel, thiab lwm yam Alpha-linolenic acid (ALA) muaj nyob hauv cov noob xws li flax noob, chia noob thiab noob txiv.
npe suav zaub mov
Omega-3 fatty acids kuj tseem yog lub luag haujlwm tseem ceeb hauv kev loj hlob thiab ua haujlwm kom zoo rau tib neeg lub cev.
Cia peb tau saib ntawm cov khoom noj Indian uas muaj nplua nuj nyob hauv omega-3 fatty acids.
nws yog thawj tus poj niam Indian yeej
1. Cov Noob Npab
Flax noob yog lub zog ntawm cov as-ham thiab lawv yog qhov zoo tshaj plaws ntawm omega-3 fatty acids. Qhov txiaj ntsig zoo tshaj plaws ntawm flax noob yog, nws tuaj yeem muab tau yooj yim ntxiv rau oatmeal lossis ib lub ntsej muag. Muaj ib rab diav roj flax ib hnub twg txhawm rau txhawm rau nce cov roj omega-3.
2. Cov Sardines
Sardines yog cov ntses uas muaj roj ntau hauv cov omega-3 fatty acids. Lawv kuj tseem muaj ntsev ntau. Sardines feem ntau noj ua khoom txom ncauj, uas tau ntxiv rau qhaub cij, zaub nyoos lossis pizza. Koj tuaj yeem ua rau lawv nyob ntawm qhov twg koj xav tau.
3. Cov Qe
Cov qe tau paub txog lawv cov protein ntau, tab sis lawv kuj tseem muaj cov omega-3 fatty acids uas yog ntau ntau. Qe kuj muaj lwm cov vitamins thiab lwm yam minerals. Yuav kom nce qhov kev tau txais ntawm omega-3 fatty acids, koj tuaj yeem muaj qe qe muag es tsis muaj lawv nyob rau hauv daim ntawv ntawm omelette lossis poached.
4. Chia Cov Noob
Chia cov noob tsis tsuas yog nplua nuj nyob hauv omega-3 fatty acids tab sis kuj muaj lwm cov vitamins, minerals thiab kev noj haus fiber ntau. Lawv tau sau nrog magnesium, protein, thiab calcium uas pab tiv thaiv ntshav qab zib, txhim kho qoj ib ce thiab tseem ua kom lub hlwb muaj zog.
yuav ua li cas kom lub mis ruaj khov
5. Pob zaub paj
Cauliflower tseem yog qhov zoo ntawm omega-3 fatty acids. Cov zaub no yog qhov zoo rau kev tswj hwm kev noj qab haus huv ntawm lub plawv thiab nws yog nplua nuj nyob hauv cov as-ham zoo li niacin, magnesium thiab potassium. Ncu cov nplooj zaub paj ua ntej siv nws los tua cov kab mob.
6. Tshuaj မုန်
Salmon tsis tsuas yog nplua nuj nyob hauv cov vitamin D tab sis kuj tseem yog ib qhov txiaj ntsig zoo ntawm omega-3 fatty acids. Nws muaj protein ntau thiab phosphorous. Cov rog rog uas muaj nyob hauv salmon tiv thaiv kev pheej hmoo ntawm cov kab mob plawv thiab tuaj yeem txo lub plawv nres thiab ntshav siab.
7. Zaub pob ntawm pob zeb
Zaub pob zaub ntsuab yog zaub ntsuab me me uas muaj cov omega-3 fatty acids thiab suav tias yog cov zaub mov zoo tshaj plaws rau daim tawv nqaij. Ib qho ntawm ib qho ntawm zaub pob txhaws muaj 430 milligrams ntawm alpha-linolenic acid (ALA). Tab sis, ncu nphav zaub ntsuab ua ntej yuav siv.
baking soda ntawm lub ntsej muag txhua hnub
8. Hemp Noob
Hemp noob muaj tag nrho cov tseem ceeb omega-3 fatty acids. Cov noob kuj muaj cov protein thiab polyunsaturated fatty acids uas yog stearidonic acid (SDA) thiab gamma-linolenic acid (GLA). Koj tuaj yeem nphiav cov noob ntawm cov zaub mov noj xws li zaub nyoos lossis qhaub cij.
9. Taum nplej
Tsis muaj coob tus neeg paub txog cov khoom noj muaj protein ntau uas yog cov nplua nuj omega-3 fatty acids. Soybeans muaj alpha-linolenic acid (ALA), uas txhawb nqa lub plawv zoo. Koj tuaj yeem muaj ib lub tais ntawm cov taum pauv kom maj mam nce koj qhov kom tsawg ntawm omega-3 fatty acids.
10. Ntses Roj
Cov roj ntses yog qhov zoo ntawm cov roj omega-3 fatty acids. Ntses roj tshuaj yog tsim rau ntau tus neeg mob, vim tias nws tiv thaiv thiab tswj kab mob plawv. Omega-3 rog kuj pab txo ntshav siab thiab.
Muab cov ntawv no!
Yog tias koj nyiam nyeem cov tshooj no, qhia nws rau tus neeg koj hlub.
10 Cov Khoom Noj Yuav Tsum Noj Rau Cov Rog Rog
