Zakudya 12 Zapamwamba Kwambiri ku Omega-3

Zamkati

• 1. Mackerel (4,107 mg pa kutumikira)
• 2. Salimoni (4,123 mg pa kutumikira)
• 3. Mafuta a chiwindi cha cod (2,682 mg potumikira)
• 4. Hering (946 mg pa kutumikira)
• 5. Oysters (370 mg pa kutumikira)
• 6. Sardines (2,205 mg pa kutumikira)
• 7. Anchovies (951 mg pa kutumikira)
• 8. Caviar (1,086 mg potumikira)
• 9. Mbeu za fulakesi (2,350 mg pa kutumikira)
• Mbeu za Chia (5,060 mg pa kutumikira)
• 11. Walnuts (2,570 mg pa kutumikira)
• 12. Soya (1,241 mg pa kutumikira)
• 13. Zakudya Zina?
• Mfundo yofunika

Omega-3 fatty acids ali ndi maubwino osiyanasiyana mthupi lanu ndi ubongo.

Mabungwe ambiri azachipatala amalimbikitsa osachepera 250-500 mg wa omega-3s patsiku kwa achikulire athanzi (,, 3).

Mutha kupeza mafuta omega-3 ochulukirapo kuchokera ku nsomba zamafuta, algae, ndi zakudya zingapo zamafuta ambiri.

Nawu mndandanda wazakudya 12 zomwe ndizambiri mu omega-3.

1. Mackerel (4,107 mg pa kutumikira)

Mackerel ndi nsomba zazing'ono, zamafuta.

M'mayiko akumadzulo, nthawi zambiri amasuta ndikudya ngati zipatso zonse.

Mackerel ali ndi michere yambiri - 3.5-ounce (100-gramu) yotumizira mapaketi 200% a Reference Daily Intake (RDI) ya vitamini B12 ndi 100% ya selenium ().

Komanso, nsombazi ndi zokoma ndipo zimafuna kukonzekera pang'ono.

Omega-3 okhutira: 4,107 mg chidutswa chimodzi cha mackerel wamchere, kapena 5,134 mg pa ma ola 3.5 (100 magalamu) ()

2. Salimoni (4,123 mg pa kutumikira)

Salimoni ndi imodzi mwa zakudya zopatsa thanzi kwambiri padziko lapansi.

Muli mapuloteni apamwamba kwambiri komanso zakudya zosiyanasiyana, kuphatikiza mavitamini D ambiri, selenium, ndi mavitamini a B (,).

Kafukufuku akuwonetsa kuti anthu omwe amakonda kudya nsomba zamafuta, monga nsomba, amakhala pachiwopsezo chochepa cha matenda monga matenda amtima, misala, komanso kukhumudwa (,,,).

Omega-3 okhutira: 4,123 mg mu theka la nsomba yophika, yolimidwa ya Atlantic, kapena 2,260 mg mu ma ola 3.5 (100 magalamu) ()

3. Mafuta a chiwindi cha cod (2,682 mg potumikira)

Mafuta a chiwindi cha Cod ndiwowonjezera kuposa chakudya.

Monga momwe dzinalo limanenera, ndi mafuta omwe amatengedwa kuchokera ku ziwindi za codfish.

Mafutawa samangokhala omega-3 fatty acids komanso amakhala ndi mavitamini D ndi A, wokhala ndi supuni imodzi yopereka 170% ndi 453% ya ma RDI, motsatana ().

Chifukwa chake, kutenga supuni imodzi yokha ya mafuta a chiwindi cha cod kuposa momwe mumakwanitsira kusowa kwanu kwa michere itatu yofunika kwambiri.

Komabe, musatenge supuni yoposa imodzi nthawi imodzi, chifukwa vitamini A wambiri akhoza kukhala wowopsa.

Omega-3 okhutira: 2,682 mg pa supuni ()

4. Hering (946 mg pa kutumikira)

Hering'i ndi nsomba yapakatikati, yamafuta ambiri. Nthawi zambiri amasuta fodya, kuzifutsa, kapena kuphika, kenako amagulitsidwa ngati chotupitsa.

Msuzi wamsuzi ndi chakudya chotchuka cham'mawa m'maiko ngati England, komwe amapatsidwa ndi mazira ndipo amatchedwa kippers.

Chingwe chosuta chokhala ndi fodya chimakhala pafupifupi 100% ya RDI ya vitamini D ndi selenium ndi 221% ya RDI ya vitamini B12 ().

Omega-3 okhutira: 946 mg pa sing'anga (40 magalamu) opangidwa ndi hering'i ya Atlantic, kapena 2,366 mg pa magalamu 100 (100 magalamu) ()

5. Oysters (370 mg pa kutumikira)

Nkhono ndi zina mwa zakudya zopatsa thanzi kwambiri zomwe mungadye.

M'malo mwake, oyster amakhala ndi zinc zambiri kuposa chakudya china chilichonse padziko lapansi. Oyster oyambilira 6 okha (3 ounces kapena 85 gram) amanyamula 293% ya RDI ya zinc, 70% yamkuwa, ndi 575% ya vitamini B12 (,).

Oyster akhoza kudyedwa ngati chokongoletsera, chotupitsa, kapena chakudya chonse. Oyster yaiwisi ndi okoma m'mayiko ambiri.

Omega-3 okhutira: 370 mg mu 6 oyisitara oyambilira, oyisitara akum'mawa, kapena 435 mg pa ma ola 3.5 (100 magalamu) ()

6. Sardines (2,205 mg pa kutumikira)

Sardines ndi nsomba zazing'ono kwambiri, zamafuta zomwe zimakonda kudyedwa ngati zoyambira, chotupitsa, kapena chokoma.

Zimakhala zopatsa thanzi kwambiri, makamaka zikadyedwa. Amakhala ndi michere yonse yomwe thupi lanu limafunikira.

Ma ounili 3.5 (100 magalamu) a sardine yothiridwa amapereka 200% ya RDI ya vitamini B12, 24% ya vitamini D, ndi 96% ya selenium ().

Omega-3 okhutira: 2,205 mg pa chikho (149 magalamu) a Atlantic sardines zam'chitini, kapena 1,480 mg pa ma ola 3.5 (100 magalamu) ()

7. Anchovies (951 mg pa kutumikira)

Ma anchovies ndi nsomba zazing'ono kwambiri, zamafuta nthawi zambiri zomwe zimagulidwa zouma kapena zamzitini.

Kawirikawiri amadyedwa m'magawo ang'onoang'ono kwambiri, ma anchovies amatha kukulunga mozungulira capers, modzaza maolivi, kapena kugwiritsidwa ntchito ngati pizza ndi zokometsera saladi.

Chifukwa cha kukoma kwawo, amagwiritsidwanso ntchito kuthira mbale zambiri ndi msuzi, kuphatikiza msuzi wa Worcestershire, remoulade, ndi kuvala kwa Kaisara.

Anchovies ndi gwero lalikulu la niacin ndi selenium, ndipo ma anchovies omwe ali ndi bonasi ndi gwero labwino la calcium ().

Omega-3 okhutira: 951 mg pa chidebe (ma ola awiri, kapena magalamu 45) a anchovies amzitini aku Europe, kapena 2,113 mg pa ma ola 3.5 (100 magalamu) ()

8. Caviar (1,086 mg potumikira)

Caviar imakhala ndi mazira a nsomba, kapena roe.

Caviar amadziwika kuti ndi chakudya chapamwamba, nthawi zambiri chimagwiritsidwa ntchito pang'onopang'ono ngati choyambira, chokoma, kapena chokongoletsa.

Caviar ndi gwero labwino la choline komanso gwero la omega-3 fatty acids ().

Omega-3 okhutira: 1,086 mg pa supuni (14.3 magalamu), kapena 6,786 mg pa ma ola 3.5 (100 magalamu) ()

9. Mbeu za fulakesi (2,350 mg pa kutumikira)

Mbeu za fulakesi ndi njere zazing'ono zofiirira kapena zachikasu. Nthawi zambiri amazipera, kuzipera, kapenanso kupanga mafuta.

Mbeu izi ndizo chakudya chopatsa thanzi kwambiri cha omega-3 mafuta alpha-linolenic acid (ALA). Chifukwa chake, mafuta amafuta amagwiritsidwa ntchito ngati chowonjezera cha omega-3.

Mbeu za fulakesi ndizonso gwero labwino la fiber, magnesium, ndi michere ina. Ali ndi omega-6 wamkulu mpaka omega-3 chiŵerengero poyerekeza ndi mbewu zambiri zamafuta (,,,).

Omega-3 okhutira: 2,350 mg pa supuni (10.3 magalamu) a mbewu zonse, kapena 7,260 mg pa supuni (13.6 magalamu) amafuta (,)

Mbeu za Chia (5,060 mg pa kutumikira)

Mbeu za Chia ndizopatsa thanzi modabwitsa - ndizolemera mu manganese, selenium, magnesium, ndi zakudya zina zochepa ().

Mbeu imodzi ya chia (28 gramu) yokhazikika imakhala ndi magalamu asanu a mapuloteni, kuphatikiza ma amino acid onse asanu ndi atatu.

Omega-3 okhutira: 5,060 mg pa ounce (28 magalamu) ()

11. Walnuts (2,570 mg pa kutumikira)

Walnuts ndiopatsa thanzi kwambiri komanso amakhala ndi fiber. Amakhalanso ndi mkuwa wochuluka, manganese, vitamini E, komanso mankhwala ofunikira ().

Onetsetsani kuti musachotse khungu, chifukwa limanyamula ma walnuts 'phenol antioxidants ambiri, omwe amapereka zabwino zofunika paumoyo.

Omega-3 okhutira: 2,570 mg pa ounce (28 magalamu), kapena pafupifupi magawo 14 a mtedza ()

12. Soya (1,241 mg pa kutumikira)

Soya ndi gwero labwino la mapuloteni a fiber ndi masamba.

Amakhalanso gwero la zakudya zina, kuphatikiza riboflavin, folate, vitamini K, magnesium, ndi potaziyamu ().

Komabe, nyemba za soya zimakhalanso ndi omega-6 fatty acids. Ofufuzawo aganiza kuti kudya kwambiri omega-6 kumatha kuyambitsa kutupa ().

Omega-3 okhutira: 670 mg mu chikho cha 1/2 (47 magalamu) a soya owotcha owuma, kapena 1,443 mg pa ma ola 3.5 (100 magalamu) ()

13. Zakudya Zina?

Kumbukirani kuti magawo 1-2 amafotokoza zakudya zomwe zili ndi mafuta omega-3 EPA ndi DHA, omwe amapezeka muzakudya za nyama, nsomba, ndi ndere.

Mosiyana ndi izi, magawo 9-12 amayang'anira zakudya zomwe zimapatsa omega-3 mafuta ALA, omwe ndi otsika kuposa ena awiriwo.

Ngakhale sizapamwamba kwambiri pa omega-3 monga zakudya zomwe zili pamwambapa, zakudya zina zambiri zimakhala ndi ndalama zabwino.

Izi zikuphatikiza mazira odyetserako ziweto, mazira omega-3-olemera, nyama ndi mkaka kuchokera ku nyama zodyetsedwa ndi udzu, mbewu za hemp, ndi masamba monga sipinachi, ziphuphu za Brussels, ndi purslane.

Mfundo yofunika

Monga mukuwonera, ndizosavuta kupeza omega-3s ambiri kuchokera ku zakudya zonse.

Omega-3s imapereka maubwino ambiri azaumoyo, monga kumenya kutupa ndi matenda amtima.

Komabe, ngati simukudya zambiri mwa zakudyazi ndikuganiza kuti mwina mungasowe omega-3s, lingalirani kumwa omega-3 zowonjezera.