Momwe mungadyere omega 3 popewa matenda a mtima
Zamkati
Pofuna kupewa matenda amtima komanso mavuto ena amtima monga cholesterol komanso atherosclerosis, muyenera kuwonjezera zakudya zomwe mumadya omega 3, monga nsomba zamadzi amchere, mafuta ndi fulakesi, mabokosi ndi mtedza.
Omega 3 ndi mafuta abwino omwe amagwira ntchito m'thupi ngati antioxidant ndi anti-inflammatory, okhala ndi phindu lochepetsa cholesterol choyipa, kuwonjezera cholesterol wabwino, kukonza magazi komanso magwiridwe antchito amanjenje, kukhala ofunikira kukumbukira.
Zakudya zokhala ndi omega 3
Zakudya zokhala ndi omega 3 makamaka nsomba zamchere zamchere, monga sardines, saumoni ndi tuna, nthanga monga flaxseed, sesame ndi chia, mazira ndi zipatso zamafuta monga ma chestnuts, walnuts ndi ma almond.
Kuphatikiza apo, imapezekanso muzinthu zolimbikitsidwa ndi michere iyi, monga mkaka, mazira ndi margarine. Onani kuchuluka kwa omega 3 mu zakudya.
Omega 3 menyu yolemera
Kuti mukhale ndi chakudya cholemera mu omega 3, nsomba ziyenera kudyedwa kawiri kapena katatu pa sabata ndikuphatikizanso pazakudya zomwe zimakhala ndi michere imeneyi patsiku.
Nachi chitsanzo cha chakudya cha masiku atatu chomwe chili ndi michere iyi:
| Tsiku 1 | Tsiku 2 | Tsiku 3 | |
| Chakudya cham'mawa | Galasi limodzi la mkaka ndi khofi wopanda shuga Mkate umodzi wokwanira 1 ndi tchizi ndi sesame 1 lalanje | 1 yogati ndi Supuni 1 ya flaxseed Tositi ya 3 yokhala ndi peyala ya 1/2 yosenda | 1 chikho cha mkaka ndi 30 g wa mbewu zonse ndi supuni 1/2 ya chinangwa tirigu Nthochi 1 |
| Zakudya zoziziritsa kukhosi m'mawa | 1 peyala + 3 opanga zonona | Msuzi wa Kabichi ndi Ndimu | 1 tangerine + 1 mtedza wambiri |
| Chakudya Chamadzulo kapena Chakudya Chamadzulo | 1 yokometsera nsomba 2 mbatata yophika letesi, phwetekere ndi saladi wa nkhaka Malaya 1 | Tuna pasitala ndi msuzi wa phwetekere Broccoli, chickpea ndi saladi wofiira anyezi 5 strawberries | 2 Sardines wokazinga Supuni 4 za mpunga Nyemba 1 zitolere Kabichi A Mineira Magawo awiri a chinanazi |
| Chakudya chamasana | 1 mbale ya oatmeal ndi 2 mtedza | Galasi limodzi la nthochi smoothie + supuni 2 za oats | 1 yogati Mkate umodzi ndi tchizi |
| Mgonero | Mbewu imodzi yokwanira | Supuni 2 za zipatso zouma | Ma cookies atatu |
Masiku omwe mbale yayikulu imapangidwa ndi nyama kapena nkhuku, kukonzekera kumayenera kugwiritsidwa ntchito pogwiritsa ntchito mafuta a canola kapena kuwonjezera supuni 1 ya mafuta a fulakesi pakulira kokonzeka.
Onerani kanema wotsatira ndikuwona zabwino za omega 3:
Kuchuluka
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