Kololani Ubwino wa Omega-3 Fatty Acids

Zamkati

• Onaninso za

Omega-3 fatty acids ali ndi madandaulo ambiri azaumoyo, kuphatikiza kutsika kwa cholesterol ndi triglyceride, kuchepetsa matenda amtima, komanso kuthana ndi kukumbukira. A FDA amalimbikitsa kuti anthu asamadye mafuta opitirira 3 magalamu a omega-3 fatty acids tsiku lililonse kuchokera pachakudya. Nawa ena mwa magwero abwino kwambiri a omega-3s.

Fayi

Nsomba zamafuta ngati saumoni, tuna, ndi sardine ndizomwe zimayambitsa omega-3s. Ngakhale kuti zakudya zomwe zimadyedwa kwambiri ndi nsomba zimatha kuwononga mercury, kafukufuku wina wa pa Harvard's School of Public Health anapeza kuti phindu la nthawi yayitali la nsomba limaposa chiopsezo chilichonse. Ngati simukonda kudya nsomba m'mawonekedwe ake achikhalidwe, yesani tuna burger!

Flaxseed

Flaxseed ndi gawo la omega-3 lolemera kwambiri lomwe mutha kuphatikizira muzakudya zanu zathanzi. Imabwera yathunthu kapena yophwanyidwa, koma anthu ambiri amakonda kuphwanyidwa chifukwa thupi limayamwa ndikugaya bwino. Mutha kukonkha nthangala zam'mbeu zanu zam'mawa kapena kuwonjezera ku yogurt kuti mugwire bwino.

Zowonjezera Zina ndi Mbewu

Ngati mukufuna kumwa mafuta othandizira nsomba, sankhani mapiritsi omwe alibe mercury ndi zosafunika zina. Yang'anani makapisozi okhala ndi enteric chifukwa amalepheretsa kukoma kwa nsomba ndipo thupi lanu limayamwa bwino. A FDA akukuwonetsani kuti musadutse magalamu awiri patsiku ngati mukumwa mankhwala owonjezera. Nthawi zonse ndibwino kukaonana ndi dokotala poyamba.

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