Lijo tse 12 tse Phahameng haholo ho Omega-3

Litaba

• 1. Mackerel (4,107 mg ka ho sebeletsa)
• 2. Salmone (4,123 mg ka ho sebeletsa)
• 3. Oli ea sebete sa cod (2,682 mg ha e sebelisoa)
• 4. Hering (946 mg ka ho sebeletsa)
• 5. Li-Oyster (370 mg ka ho sebeletsa)
• 6.Sardines (2,205 mg ka ho sebeletsa)
• 7. Li-anchovies (951 mg ka ho sebeletsa)
• 8. Caviar (1,086 mg ka ho sebeletsa)
• 9.Lipeo tsa folaxe (2,350 mg ha e sebeletsa)
• Peo ea Chia (5,060 mg ka ho sebeletsa)
• 11.Walnuts (2,570 mg, ha e sebelisoa)
• 12. Linaoa tsa Soya (1,241 mg ka ho sebeletsa)
• 13. Lijo tse ling?
• Ntlha ea bohlokoa

Omega-3 fatty acids e na le melemo e fapaneng 'meleng le bokong.

Mekhatlo e mengata ea bophelo bo botle e khothaletsa bonyane ba 250-500 mg ea omega-3s ka letsatsi bakeng sa batho ba baholo ba phetseng hantle (,, 3).

U ka fumana mafura a mangata a omega-3 ho tsoa ho litlhapi tse mafura, bolele le lijo tse 'maloa tsa limela tse mafura.

Lethathamo la lijo tse 12 tse phahameng ho omega-3 ke tsena.

1. Mackerel (4,107 mg ka ho sebeletsa)

Mackerel ke litlhapi tse nyane tse mafura.

Linaheng tsa Bophirimela, hangata lia tsuba le ho jeoa e le lihlopha tse felletseng.

Mackerel e ruile ka mokhoa o makatsang limatlafatsi - 3.5-ounce (100-gram) e sebeletsang e paka lipakete tse 200% tsa Reference Daily Intake (RDI) bakeng sa vithamine B12 le 100% bakeng sa selenium ().

Ho feta moo, litlhapi tsena li monate ebile ha li hloke ho lokisoa hakaalo.

Litaba tsa Omega-3: 4,107 mg sekotwaneng se le seng sa mackerel e letsoai, kapa 5,134 mg ka ligrama tse 100 (100)

2. Salmone (4,123 mg ka ho sebeletsa)

Salmone ke e 'ngoe ea lijo tse nang le phepo e ngata ka ho fetisisa lefatšeng.

E na le protheine ea boleng bo holimo le limatlafatsi tse fapaneng, ho kenyeletsoa vithamine D e ngata, selenium le livithamini tsa B (,).

Liphuputso li bonts'a hore batho ba jang tlhapi e mafura khafetsa, joalo ka salmon, ba na le menyetla e tlase ea mafu a kang lefu la pelo, 'dementia' le khatello ea maikutlo (,,,).

Litaba tsa Omega-3: 4,123 mg ka halofo ea khoele ea salemone ea Atlantic e phehiloeng, kapa 2,260 mg ka li-ounces tse 100 (100 grams) ()

3. Oli ea sebete sa cod (2,682 mg ha e sebelisoa)

Oli ea sebete sa cod e tlatsetsa haholo ho feta lijo.

Joalokaha lebitso le bolela, ke oli e ntšitsoeng ho livers tsa codfish.

Oli ena ha e felle feela ka omega-3 fatty acids empa hape e jere livithamini D le A, ka khaba e le 'ngoe e fanang ka 170% le 453% ea li-RDI, ka ho latellana ().

Ka hona, ho nka khaba e le 'ngoe feela ea oli ea cod ho feta ho khotsofatsa tlhoko ea hau ea limatlafatsi tse tharo tse bohlokoa haholo.

Leha ho le joalo, u se ke ua nka khaba e fetang e le 'ngoe ka nako, kaha vithamine A e ngata haholo e ka ba kotsi.

Litaba tsa Omega-3: 2,682 mg ka khaba ()

4. Hering (946 mg ka ho sebeletsa)

Herring ke hlapi ya bogolo ba magareng, e nago le makhura. Hangata e tsubelloa ka serame, e kheketsoe kapa e phehiloe, ebe e rekisoa e le seneke se entsoeng ka makotikoting.

Herring e tsubang ke sejo se tummeng sa lijo tsa hoseng linaheng tse kang England, moo e fuoang mahe le ho bitsoa kippers.

Fillet e tloaelehileng e tsubang e na le hoo e ka bang 100% ea RDI bakeng sa vithamine D le selenium le 221% ea RDI bakeng sa vithamine B12 ().

Litaba tsa Omega-3: 946 mg ka sekhahla se mahareng (ligrama tse 40) tsa herring ea Atlantic, kapa 2,366 mg ka ligrama tse 100 ()

5. Li-Oyster (370 mg ka ho sebeletsa)

Li-shellfish ke tse ling tsa lijo tse matlafatsang ka ho fetisisa tseo u ka li jang.

Ha e le hantle, li-oyster li na le zinki e ngata ho feta lijo tse ling lefatšeng. Li-oyster tsa bochabela tse 6 feela (3 ounces kapa 85 grams) li paka 293% ea RDI bakeng sa zinki, 70% bakeng sa koporo, le 575% bakeng sa vithamine B12 (,).

Li-oyster li ka jeoa joaloka sejo se monate kapa senokoane. Li-oyster tse tala ke ntho e ratoang linaheng tse ngata.

Litaba tsa Omega-3: 370 mg ho li-oyster tse 6 tse tala, kapa bochabela, kapa 435 mg ka li-ounise tse 3,5 (100 grams) ()

6.Sardines (2,205 mg ka ho sebeletsa)

Li-sardine ke litlhapi tse nyane haholo, tse mafura tse atisang ho jeoa e le qalo, seneke kapa bohobe bo hlabosang.

Li na le phepo e ntle haholo, haholo ha li jeoa li felletse. Li na le hoo e batlang e le limatlafatsi tsohle tseo 'mele oa hau o li hlokang.

Li-ounise tse 3.5 (100 grams) tsa li-sardine tse tšolotsoeng li fana ka 200% ea RDI bakeng sa vithamine B12, 24% bakeng sa vithamine D, le 96% bakeng sa selenium ().

Litaba tsa Omega-3: 2,205 mg ka senoelo (ligrama tse 149) tsa li-sardine tsa makotikoting tsa Atlantic, kapa 1,480 mg ka ligrama tse 100 (100)

7. Li-anchovies (951 mg ka ho sebeletsa)

Li-anchovies ke litlhapi tse nyane tse mafura tse atisang ho rekoa li omisitsoe kapa li entsoe ka makotikoting.

Hangata li jeoa ka likarolo tse nyane haholo, li-anchovies li ka phuthoa ho potoloha capers, li kentsoe ka mohloaare, kapa tsa sebelisoa joalo ka pizza le litlolo tsa salate.

Ka lebaka la tatso ea tsona e matla, li boetse li sebelisetsoa ho latsoa lijana le lisoso tse ngata, ho kenyeletsoa sopho ea Worcestershire, remoulade le ho apara Cesare.

Li-anchovies ke mohloli o moholo oa niacin le selenium, 'me li-anchovies tse nang le bonase ke mohloli o motle oa calcium ().

Litaba tsa Omega-3: 951 mg ka lekotikoti (2 ounces, kapa ligrama tse 45) tsa li-anchovies tsa makotikoting tsa Europe, kapa 2,113 mg ka li-ounise tse 3.5 (100 grams) ()

8. Caviar (1,086 mg ka ho sebeletsa)

Caviar e na le mahe a tlhapi, kapa roe.

Caviar e nkoa e le sejo se majabajaba sa lijo, 'me hangata e sebelisoa ka bongata bo fokolang ho qala, ho latsoa kapa ho khabisa.

Caviar ke mohloli o motle oa choline le mohloli o ruileng oa omega-3 fatty acids ().

Litaba tsa Omega-3: 1,086 mg ka khaba ea khopo (ligrama tse 14.3), kapa 6,786 mg ka ligrama tse 3,5 ()

9.Lipeo tsa folaxe (2,350 mg ha e sebeletsa)

Peo ea folaxe ke lipeo tse nyane tse sootho kapa tse tšehla. Hangata li siloa, li siloa kapa ho sebelisoa ho etsa oli.

Peo ena ke mohloli oa lijo tse felletseng ka ho fetesisa oa omega-3 fat alpha-linolenic acid (ALA). Ka hona, oli ea flaxseed hangata e sebelisoa e le tlatsetso ea omega-3.

Peo ea folaxe hape ke mohloli o motle oa fiber, magnesium le limatlafatsi tse ling. Li na le omega-6 e ntle ho omega-3 karolelano ha e bapisoa le lipeo tsa semela tse nang le oli e ngata (,,,).

Litaba tsa Omega-3: 2,350 mg ka khaba ea khaba (10.3 grams) ea peo e felletseng, kapa 7,260 mg ka khaba (13.6 grams) ea oli (,)

Peo ea Chia (5,060 mg ka ho sebeletsa)

Peo ea Chia e na le phepo e makatsang ka mokhoa o makatsang - e ruile manganese, selenium, magnesium, le limatlafatsi tse ling tse 'maloa ().

Tekanyo e tloaelehileng ea 1-ounce (28-gram) ea peo ea chia e na le ligrama tse 5 tsa protheine, ho kenyeletsoa le li-amino acid tse robeli tsa bohlokoa.

Litaba tsa Omega-3: 5,060 mg ka por onza (ligrama tse 28) ()

11.Walnuts (2,570 mg, ha e sebelisoa)

Li-walnuts li na le phepo e ntle ebile li laetsoe ka fiber. Li boetse li na le koporo e ngata, mankanese, vithamine E, hammoho le metsoako ea bohlokoa ea limela ().

Etsa bonnete ba hore u se ke ua tlosa letlalo, kaha le paka boholo ba "walnuts 'phenol antioxidants, tse fanang ka melemo ea bohlokoa ea bophelo bo botle.

Litaba tsa Omega-3: 2,570 mg ka por onza (ligrama tse 28), kapa lihalofo tse ka bang 14 tsa lepa ()

12. Linaoa tsa Soya (1,241 mg ka ho sebeletsa)

Li-soya ke mohloli o motle oa protheine ea faeba le meroho.

Hape ke mohloli o motle oa limatlafatsi tse ling, ho kenyeletsoa riboflavin, folate, vithamine K, magnesium le potasiamo ().

Leha ho le joalo, linaoa tsa soya le tsona li na le mafura a mangata a omega-6. Bafuputsi ba nahanne hore ho ja omega-6 haholo ho ka baka ho ruruha ().

Litaba tsa Omega-3: 670 mg ka senoelo sa 1/2 (ligrama tse 47) tsa linaoa tse ommeng tse halikiloeng tse omisitsoeng, kapa 1,443 mg ka ligrama tse 100 (100)

13. Lijo tse ling?

Hopola hore likarolo tsa 1-8 li bua ka lijo tse nang le mafura a omega-3 EPA le DHA, a fumanoang lijong tse ling tsa liphoofolo, lijo tsa leoatleng le algae.

Ka lehlakoreng le leng, likarolo tsa 9-12 li sebetsana le lijo tse fanang ka omega-3 mafura ALA, a tlase ho a mang a mabeli.

Leha e se holimo ho omega-3 joalo ka lijo tse kaholimo, lijo tse ling tse ngata li na le chelete e ngata.

Tsena li kenyelletsa mahe a lekhulo, mahe a omega-3 a ruisitsoeng, nama le lihlahisoa tsa lebese tse tsoang liphoofolong tse fepehileng ka joang, peo ea hemp le meroho e kang spinach, limela tsa Brussels le purslane.

Ntlha ea bohlokoa

Joalokaha u bona, ho bonolo ho fumana li-omega-3 tse ngata lijong tse felletseng.

Omega-3s e fana ka melemo e mengata ea bophelo bo botle, joalo ka ho loantša ho ruruha le lefu la pelo.

Leha ho le joalo, haeba u sa je tse ngata tsa lijo tsena 'me u nahana hore u kanna oa haelloa ke omega-3s, nahana ka ho nka litlatsetso tsa omega-3.