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Omega 3 Fatty Acid - Nri ndi bara uba | BoldskyGa-anụrịrịrị omega-3 fatty acids na uru ndị a baara ahụ. Enwere ọtụtụ ndị nwere ike ịnụbeghị omega-3 fatty acids na uru ha bara uru.
Omega-3 fatty acids bụ abụba dị mma nke ahụ chọrọ ka ahụ rụọ ọrụ dị mkpa. Omega-3 abụba bara uru bụ abụba bara uru nke na-ada n'okpuru ụdị nke polyunsaturated fatty acids ma bụrụ nke ụdị isi atọ nke gụnyere ALA, EPA na DHA.
A na-enweta Docosahexaenoic acid (DHA) site na mmiri ara ara ma ọ bụ mmanụ azụ. Eicosapentaenoic acid (EPA) sitere na mmanu mmanu mmanu ma obu mmanu azu dika nke anwetara na salmon, makakere, wdg. Alpha-linolenic acid (ALA) bu nkpuru dika nkpuru flax, nkpuru chia na nkpuru.
egwu kacha mma nke oge okpomọkụ
Omega-3 fatty acids na-arụkwa ọrụ dị ukwuu na uto na ịrụ ọrụ kwesịrị ekwesị nke ahụ mmadụ.
Ka anyị leba anya na nri ndị India bara ụba na omega-3 fatty acids.
ọgwụgwọ maka pimples na akara
1. Mkpụrụ flax
Mkpụrụ osisi flax bụ ụlọ ike nke ihe na-edozi ahụ ma ha bụ ezigbo ezigbo omega-3 fatty acids. Ihe kachasị mma nke flax flax bụ, enwere ike ịgbakwunye ya na oatmeal ma ọ bụ smoothie. Nwee tablespoon nke flax osisi kwa ụbọchị iji mee ka nri omega-3 dịkwuo elu.
2. Sardines
Sardines bụ azụ mmanu mmanu dị elu nke omega-3 fatty acids. Ha nwekwara sodium dị ukwuu. A na-erikarị sardine dị ka nri, nke a na-agbakwunye na sandwiches, salads ma ọ bụ Pizza. I nwekwara ike sie ha n’uzo obula ichoro.
3. Akwa
A maara akwa akwa maka ọdịnaya protein ha, mana ha nwekwara nnukwu omega-3 fatty acids. Akwa nwekwara vitamin na mineral ndị ọzọ. Iji nwekwuo oriri nke omega-3 fatty acids, ị nwere ike sie nsen kama ịnwe ha n'ụdị omelette ma ọ bụ poached.
4. Chia Mkpụrụ
Mkpụrụ osisi Chia abụghị naanị omega-3 fatty acids kamakwa ha nwere vitamin ndị ọzọ, mineral na eriri nri. A na-eburu ha na magnesium, protein, na calcium nke na-enyere aka igbochi ọrịa shuga, melite arụmọrụ mgbatị ma wulite ahụike ụbụrụ.
mmanụ castor mmanụ almond na mmanụ oliv maka ntutu isi
5. Kọlịflawa
Kọlịflawa bụkwa ezigbo isi iyi omega-3 fatty acids. Akwụkwọ nri a dị mma maka ịchekwa ọnọdụ dị mma nke obi yana ọ bara ọgaranya na nri dịka niacin, magnesium na potassium. Steam na kọlịflawa tupu ị rie iji gbuo nje.
6. Salmọn
Salmon abụghị naanị ọgaranya na vitamin D mana ọ bụkwa nnukwu isi iyi omega-3 fatty acids. Ọ dị elu na protein na phosphorous. Abụba ndị dị mma dị na salmon na-egbochi ọrịa nke ọrịa obi ma nwee ike belata nkụchi obi na ọbara mgbali elu.
7. Brussels Ome
Brussel na-epulite bụ obere akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ nke nwere nnukwu omega-3 fatty acids na a na-ewere ya dị ka nri zuru oke maka anụ ahụ. Ọrụ ọ bụla nke brussel na-epupụta nwere milligrams 430 nke alpha-linolenic acid (ALA). Ma, kpochapu brussel na-epu tupu ya eri ya.
uru nke iri ghee maka akpụkpọ ahụ
8. Hemp Mkpụrụ
Mkpụrụ osisi hemp jupụtara na omega-3 fatty acids bara uru. Mkpụrụ ahụ dịkwa elu na protein na polyunsaturated fatty acids dị ka stearidonic acid (SDA) na gamma-linolenic acid (GLA). Nwere ike fesaa hemp mkpụrụ na nri dị ka salads ma ọ bụ sandwiches.
9. Soebian a Roara n’ọkụ
Ọ bụghị ọtụtụ mmadụ maara maka protein sitere na osisi nke jupụtara na omega-3 fatty acids. Soybian nwere alpha-linolenic acid (ALA), nke na-akwalite ezi obi ahụike. Nwere ike ịnwe nnukwu efere nke soya na-adịghị ọkụ iji mee ka ị rie nri omega-3.
10. Mmanụ Azụ
Mmanụ azụ bụ ezigbo ezigbo omega-3 abụba abụba. Edere ihe mgbakwunye mmanụ maka azụ maka ọtụtụ ndị ọrịa, ebe ọ na-egbochi ma jikwaa ọrịa obi. Omega-3 abụba na-enyekwa aka belata ọbara mgbali kwa.
Kekọrịta edemede a!
Ọ bụrụ n’ịchọrọ ịgụ edemede a, kekọrịta ya na ndị ị hụrụ n’anya.
Nri 10 Iji Rie Maka Ọrịa Imeju Imeju
