Zakudya zolemera mu Omega 3
Zamkati
- Tebulo la zakudya zokhala ndi omega 3
- Ubwino wa Omega 3
- Analimbikitsa tsiku mlingo wa omega 3
- Zakudya zolimbikitsidwa ndi omega 3
Zakudya zokhala ndi omega 3 ndizabwino kwambiri pakugwira bwino ntchito kwa ubongo motero zitha kugwiritsidwa ntchito kukonza kukumbukira, kukhala okonda maphunziro ndi ntchito. Komabe, zakudya izi zitha kugwiritsidwanso ntchito ngati chithandizo chothandizira kukhumudwa komanso pochiza kutupa kosatha, monga tendonitis. Onani zambiri ku Omega 3 pochiza kukhumudwa.
Omega 3 amapezeka mosavuta mu nsomba, koma ndende yake yayikulu kwambiri ili pakhungu la nsomba, chifukwa chake, sayenera kuchotsedwa. Kuonetsetsa kuti omega 3 ilipo ndikofunikira kuti chakudyacho chisaphikidwe kutentha kwambiri, kapena kukazinga.
Tebulo la zakudya zokhala ndi omega 3
Tebulo lotsatirali lili ndi zitsanzo za zakudya zokhala ndi omega 3 ndi kuchuluka kwake.
| Chakudya | Gawo | Kuchuluka kwa omega 3 | Mphamvu |
| Sadini | 100 g | 3.3 g | Makilogalamu 124 |
| hering'i | 100 g | 1.6 g | Makilogalamu 230 |
| Salimoni | 100 g | 1.4 g | Makilogalamu 211 |
| Nsomba za Tuna | 100 g | 0,5 g | Makilogalamu 146 |
| Mbewu za Chia | 28 g | 5.06 g | Makilogalamu 127 |
| Mbeu za fulakesi | 20 g | 1.6 g | Makilogalamu 103 |
| Mtedza | 28 g | 2.6 g | Makilogalamu 198 |
Ubwino wa Omega 3
Mwa zabwino za omega 3 titha kunena:
- Kuchepetsa kusapeza kwa PMS;
- Kukonda kukumbukira;
- Limbikitsani ubongo. Onani: Omega 3 imathandizira kuphunzira.
- Limbani ndi kukhumudwa;
- Nkhondo matenda yotupa;
- Kuchepetsa chiopsezo cha matenda amtima;
- Kuchepetsa cholesterol;
- Kuwongolera luso la kuphunzira la ana;
- Kupititsa patsogolo magwiridwe antchito othamanga;
- Thandizani polimbana ndi kufooka kwa mafupa, powonjezera kuyamwa kwa calcium;
- Kuchepetsa kuopsa kwa matenda a mphumu;
- Kuthandiza polimbana ndi matenda ashuga.
Omega 3 imagawika m'magulu awiri, unyolo umodzi wautali ndi unyolo wina waufupi, womwe umafunidwa kwambiri kuti anthu azidya, chifukwa cha kuthekera kwake mthupi, ndi unyolo wautali omega 3 ndipo umangopezeka mu nsomba zochokera m'madzi akuya, monga monga tafotokozera pamwambapa.
Onani malangizo awa muvidiyo yotsatirayi:
Analimbikitsa tsiku mlingo wa omega 3
Mlingo wovomerezeka wa omega 3 tsiku lililonse umasiyanasiyana malinga ndi msinkhu, monga zikuwonetsedwa pagome lotsatirali:
| Mtundu wazaka | Kuchuluka kwa omega 3 |
| Khanda mpaka chaka chimodzi | 0,5 g patsiku |
| Pakati pa 1 ndi 3 zaka | 40 mg tsiku lililonse |
| Pakati pa zaka 4 ndi 8 | 55 mg tsiku lililonse |
| Pakati pa 9 ndi 13 wazaka | 70 mg tsiku lililonse |
| Pakati pa zaka 14 ndi 18 | 125 mg patsiku |
| Amuna Akuluakulu | 160 mg patsiku |
| Amayi achikulire | 90 mg tsiku lililonse |
| Amayi ali ndi pakati | 115 mg pa tsiku |
Onani chitsanzo cha mndandanda wamasiku atatu wokhala ndi zakudya zokhala ndi michere iyi.
Zakudya zolimbikitsidwa ndi omega 3
Zakudya monga batala, mkaka, mazira ndi mkate zitha kupezeka mu mtundu womwe umakonzedwa ndi omega 3, ndipo ndi njira yabwino yolimbikitsira kugwiritsa ntchito michere yotsutsayi.
Komabe, kuchuluka ndi omega 3 wazakudya izi ndizocheperabe, ndipo ndikofunikira kupitiriza kudya zakudya zomwe mwachilengedwe zimapezeka mu michere imeneyi, monga salimoni, sardini, tuna, flaxseed ndi chia, zomwe ziyenera kudyedwa osachepera kawiri pa sabata.
Kuphatikiza apo, ndizothekanso kugwiritsa ntchito omega 3 zowonjezera mu makapisozi, omwe ayenera kutengedwa molingana ndi upangiri wa katswiri wazakudya kapena dokotala.
Kuphatikiza pa kumwa omega 3, onaninso maupangiri anayi owonjezera cholesterol wabwino.
Zosangalatsa Zosangalatsa
Sodium Bicarbonate
