Ama-omega-3 fatty acids ayadingeka ukuze ubuchopho bakho nesistimu yezinzwa zisebenze kahle. Zilungile nenhliziyo yakho ngoba ziyancipha ingozi ye-arrhythmias, amazinga aphansi e-triglyceride, negazi, futhi basiza ukugcina i-plaque ekugubheni imishanguzo yakho.
I-American Heart Association incoma ukuthi udla ama-two servings of fish njalo ngesonto. Izinhlanzi zingenye yemithombo ecebile yama-omega-3 fatty acids okuthiwa i-docosahexaenoic acid (DHA) ne-eicosapentaenoic acid (EPA). I-DHA ne-EPA zivele zikhona izinhlobo ze-omega-3 fatty acids umzimba wakho odinga.
Ifomu elenziwe izitshalo, elibizwa nge-alpha-linolenic acid (ALA) lihlukile kancane ku-EPA ne-DHA. Nakuba umzimba wakho uguqula i-ALA ku-DHA noma i-EPA njengoba kudingeka, inhlanzi cishe iyisimo esihle kakhulu se-omega-3s.
Kodwa akuzona zonke izinhlanzi ezidalwa ezilinganayo kanti ezinye zine-omega-3 ngaphezulu kunezinye. Izinhlanzi eziyisishiyagalombili ezilandelayo zicebile omega-3 fatty acids (futhi enhle).
I-Herring
I-Herring ivame ukuphekwa futhi isetshenziswe njenge-appetizer ngaphambi kokudla, kodwa lezi zinhlanzi ezincane zingabuyekezwa ku-grill, kuhhavini noma ku-stovetop. I-Herring nayo iwumthombo omuhle wamaprotheni, i-calcium, i-magnesium, i-potassium, i-niacin, i-vitamin B-12 ne-selenium.
2 - Salmon
I-Salmon steaks kanye nezibopho zingabhakwa, ziboshwe, zisongwe, noma zigodliwe. Noma ungagcina i-saumon ngakwesokunene ukwenza ama saladi noma ama-sandwich. I-Salmon iphinde ibe neprotheni, i-magnesium, i-potassium, i-niacin, i-vitamin B-12, ne-vitamin A.
3-Mackerel
I-Mackerel ivame ukubhema noma imathinini, kepha izibopho ezintsha zama-mackerel nazo zingafakwa noma zibhakwe. Ngaphandle kwama-acids ama-omega-3, ama-mackerel aphezulu ku-vitamin B-12, i-niacin, i-selenium, i-magnesium, insimbi, ne-potassium, kanye nenani elilinganayo lamaprotheni.
4 - amaSardine
Ama-sardine yizinhlanzi ezincane zamafutha ozozitholela emathini. Zivame ukukhonzwa nabantu abahlaselayo njenge-appetizer. Ama-sardine amasha angase atholakale futhi angagoliwe, aphekwe noma aphekwe. Ama-sardine nawo aphezulu ku-vitamin D, i-niacin, ne-calcium.
5 - ama-Anchovies
Ama-anchovies atholakale e-pizza noma kuma-saladi kaKhesari, futhi uzothola emathini uma uya ezitolo zokuthenga. Ama-anchovies amasha angakhonjiswa noma asetshenziswe ekuphekeni okubiza ama-sardine. Ama-anchovies nawo aphezulu amaprotheni, i-calcium, i-potassium, i-selenium, i-vithamini B-12 ne-niacin.
6 - i-Halibut
I-Halibut iyinhlanzi enhle kubantu abangathandi ukunambitheka okunamandla kakhulu kunhlanzi olwandle olunamafutha amaningi ngoba yizinhlanzi ezimhlophe ezimhlophe ezise-omega-3 fatty acids. I-Halibut nayo imthombo omuhle kakhulu weprotheyini, i-potassium, ne-niacin.
7 - Rainbow Trout
I-Rainbow trout ingenye inhlanzi emhlophe emhlophe, ngakho-ke kuhle kubantu abangathandi i- salmon noma i-tuna. Ngaphandle kokuphakama e-omega-3 fatty acids, i-troubow trout nayo ingumthombo omuhle wamaprotheni, i-calcium, i-magnesium ne-niacin.
8 - I-Tuna
I-tuna ijwayele ukukhonjiswa njengama-fillets noma ama-steaks, futhi ingafakwa, ifakwe noma ibilisiwe. Uzothola ne-tuna ekheniwe esitolo sakho sokudla. I-tuna imthombo omuhle kakhulu we-omega-3 fatty acids, amaprotheni, i-potassium magnesium, i-vithamini B-12, ne-niacin.
Imithombo:
I-American Heart Association. "Izinhlanzi kanye ne-Omega-3 Acatty Acids."
UMnyango Wezolimo Wezolimo we-United States, uMnyango Wezolimo Wezolimo we-United States, i-National Nutrient Database ye-Standard Reference Release 28.