Ama-fatty acids ama-omega-3 ayadingeka ekusebenzeni kobuchopho nohlelo lwesifo, kanye nezakhiwo eziphikisayo. Omega-3 fatty acids kumele avele ekudleni kwakho - umzimba womuntu awukwazi ukuwenza.
Izinhlobo ezintathu ze-omega-3 fatty acids zitholakala ekudleni. I-Eicosapentaenoic acid (EPA) ne-Docosahexaenoic acid (DHA) itholakala ezinhlanzi, futhi i-alpha-linolenic acid (ALA) itholakala ezitshalweni.
Ochwepheshe bezempilo basikisela ukuba badle izinhlanzi eziphezulu kuma-omega-3 fatty acids okungenani izikhathi ezimbili ngesonto ukuze zihlangabezane nezidingo zakho ze-EPA kanye ne-DHA.
Kodwa-ke, kuthiwani uma ungathandi izinhlanzi noma nje ukhetha ukudla kwemifino noma vegan? Ngesikhathi umzimba wakho ungeke wenze ama-fatty acids ama-omega-3 ekuqaleni ungashintsha i-ALA ku-DHA noma i-EPA. Kodwa-ke, akucaci ukuthi i-omega-3 enesitshalo inomthelela ofanayo empilweni yenhliziyo.
Kodwa ngisho noma wenza njengezinhlanzi, kuwumqondo omuhle ukuthola ama-acids amaningi ase-omega-3 ama-acids esitshalo. Nakhu ukubuka ezinye zezintandokazi zethu.
1 - Imifino ye-Flax
Imfucumfucu iphezulu e-alpha-linolenic acid kanye namavithamini, amaminerali, ama-fiber, nama-phytosterol, okungase kube nezinzuzo ezengeziwe zezempilo. Uzothola imbewu yonke ye-flax, imbewu ye-flax ehlanganisiwe, namafutha we-flax imbewu. Ngaphezu kwalokho, ukudla okuningi okungokwemvelo ' kubalulekile ' kufaka i-flax. Nciphisa ama- flaxseeds ku-cereal, isobho, nama-saladi.
Ip tip: gcina imbewu yakho ye-flax namafutha e-flax esiqandisini ukuze uhlale uhlanzekile.
2 - i-Edamame
I-Edamame yi-soybe encane eyabilisiwe futhi ishiywe ukupholisa ngaphambi kokukhonzwa, ngokuvamile ikhona kugobolondo. Ziphezulu e-alpha-linolenic acid kanye nezinamba zamavithamini, amaminerali, kanye ne-fiber, futhi ziphezulu amaprotheni. I-Edamame ivame ukukhonzwa ezindaweni zokudlela zaseJapane futhi iyatholakala engxenyeni yamafriji ezitolo eziningi zokudla.
Iphuzu lesiphakamiso: sebenzisa i-damam njenge-snack enempilo yentambama.
3 - Imbewu ye-Chia
Imbewu namantongomane zivame ukuba yimithombo engcono kakhulu yamafutha enempilo kanye nembewu ye-chia ayikho into ehlukile. Ngaphandle kokuqukethwe kwabo okuphezulu kwe-ALA, imbewu ye-chia iyimithombo emihle ye-fiber yokudla, kanye namavithamini amaminerali namaminerali ambalwa.
I-pro tip: zama i-chia esikhundleni sembewu ye-flax, noma njengokwengeza okunempilo kwesikhala noma isaladi.
4 - I-Canola Oil
Amafutha e-canola iyimithombo enhle kakhulu ye-alpha-linolenic acid, futhi iyinamafutha okupheka okunemisebenzi ehlukahlukene. Amafutha e-canola amelana nokushisa okuphezulu kahle futhi anambitheka kancane, ngakho-ke kuyisinqumo esifanele cishe kunoma yiluphi uhlobo lokupheka, ukupheka, noma ukusebenzisa njengesithako ekugqokweni nasezinsizeni.
Ip tip: sebenzisa amafutha e-canola njengendlela elula yokunambitha okunye okunye kwamafutha omnqumo.
5 - ama-Walnuts
Uma kuziwa ekudleni konke, ama-walnuts angamanye amantongomane ahamba phambili. Ziyizintambo ezifinyelela ku-al-al-linolenic acid content, futhi ziphezulu amaprotheni namavithamini namaminerali amaningana. Ama-Walnuts enza isiphuzo esikhulu, isaladi, ukudlala okusanhlamvu kanye ne-yogurt, noma isithako esiphundu kokubili kwezimpahla ezibhaka kanye nezitsha ezinomsoco. Sebenzisa amafutha omunyu ukwenza isaladi ukugqoka.
Ip tip: thola ama-walnuts egobolondo ukuze uthole ukuhlanzeka okukhulu futhi ugcine wonke ama-nuts esiqandisini.
6 - Imbewu Yemhlophe
Imbewu yempuphu iyisinqumo esihle kakhulu sokudla ukudla okwandisa ukudla kwakho kwe-ALA. Ngaphezu kwalokho bane-calcium, i-magnesium, namaprotheni. Zibuye ziphezulu fiber. Ungathola imbewu yamathambo esitolo sakho sokudla, noma ungenza imbewu yakho yamatokisi ehlutshiwe .
Isiphakamiso se-Pro: thola imbewu yamathambo asevele ifakiwe - ilula kakhulu ukudla.
7 - Pine Nuts
Amantongomane kaPine kukhona omunye umthombo omuhle we-ALA, futhi aphezulu kuma-protein, ama-monounsaturated amafutha, ama-manganese namanye amavithamini ama-B anzima. Ungathola amantongomane e-pine esitolo sakho sokudla. Zivame kakade zivikelekile.
Ip tip: sebenzisa i-pesto eyenziwe ngamantongomane e-pine ne-bread whole grain isinkwa se-appetizer esihle kakhulu.
8 - Amabhontshisi aseNavy
I-Navy bean isithombo esihle esisekelwe esimweni esinesisitshalo se-omega-3 fatty acids. Ngaphezu kwalokho bangumthombo omuhle kakhulu we-non-milk calcium. Zibuye ziphezulu fiber kanye nama-manganese. Amabhontshisi weNavy angasetshenziswa ekuphekeni okuningi okubiza ubhontshisi obomvu obomile.
Ip tip: gcina amathini ambalwa wezinyosi ze-navy esandleni ukuze wengeze esobho noma zokupheka okusheshayo.
Imbewu eyi-9
Imbewu yokuhlamba ngeke ikuthole phezulu, kodwa ingakusiza ukuthi uthole impilo. Zine-omega-3 fatty acids namaminerali afana ne-iron ne-magnesium. Ayejwayelekile njengembewu ye-flax, kodwa kufanele ukwazi ukuthola imbewu ehlongoziwe ezitolo zokudla zezempilo noma ingxenye yesokudla yemvelo yezitolo zakho zendawo yokudla.
I-pro tip: sebenzisa imbewu ye-hemp njengenye indlela yezinhlamvu ze-flax - zincane kanti zinganezelwa cishe noma yini.
Imithombo:
I-Harvard School of Health Public. Cela ubuchwepheshe: Omega-3 Fatty Acids. " Kufinyelelwe ngo-Ephreli 16, 2016, 2015. http://www.hsph.harvard.edu/nutritionsource/omega-3/
Lane K, Derbyshire E, Li W, uBrennan C. "Ukutholakala kwezinto eziphilayo kanye nokusetshenziswa okungenzeka kwemithombo yemifino yama-omega-3 fatty acids: ukubuyekezwa kwezincwadi." Crit Rev Rev Food Sci Nutr. 2014; 54 (5): 572-9. Kufinyelelwe ngo-Ephreli 16, 2016. http://www.tandfonline.com/doi/abs/10.1080/10408398.2011.596292 ?journalCode=bfsn20.
I-United States uMnyango Wezolimo wezoLimo lwezoLimo lwezeMisebenzi yezoLimo lwezoLwazi lweNational National Nutrient for Standard Reference Release 28. Ukutholakala ngo-Ephreli 16, 2016. https://ndb.nal.usda.gov/ndb/search.