Lijo tse ruileng Omega 3
Litaba
- Tafole ea lijo tse nang le omega 3
- Melemo ea Omega 3
- Khothaletso ea letsatsi le letsatsi ea omega 3
- Lijo tse ntlafalitsoeng ka omega 3
Lijo tse ruileng omega 3 li ntle haholo bakeng sa ts'ebetso e nepahetseng ea boko mme ka hona li ka sebelisoa ho ntlafatsa mohopolo, li rata lithuto le mosebetsi. Leha ho le joalo, lijo tsena li ka sebelisoa e le kalafo e tlatsetsang ho tepelleng maikutlo esita le kalafong ea ho ruruha ho sa foleng, joalo ka tendonitis. Bona tse ling ho Omega 3 kalafong ea khatello ea maikutlo.
Omega 3 e fumaneha habonolo litlhaping, empa mohopolo oa eona o moholo ka ho fetisisa o letlalong la litlhapi, ka hona, ha ea lokela ho tlosoa. Ho netefatsa boteng ba omega 3 ho bohlokoa hore lijo li se ke tsa phehoa maemong a phahameng a leholimo, hape ha li halikeloe.
Tafole ea lijo tse nang le omega 3
Tafole e latelang e na le mehlala ea lijo tse ruileng omega 3 le palo e amehang.
| Lijo | Karolo | Palo ho omega 3 | Matla |
| Saratintsí | 100 g | 3.3 g | Lik'hilojule tse 124 |
| herring | 100 g | 1.6 g | Lik'hilojule tse 230 |
| Salemone | 100 g | 1.4 g | Lik'hilojule tse 211 |
| Litlhapi tsa tuna | 100 g | 0.5 g | Lik'hilojule tse 146 |
| Peo ea Chia | 28 g | 5,06 g | Lik'hilojule tse 127 |
| Peo ea folaxe | 20 g | 1.6 g | Lik'hilojule tse 103 |
| Linate | 28 g | 2.6 g | Lik'hilojule tse 198 |
Melemo ea Omega 3
Har'a melemo ea omega 3 re ka e bolela:
- Fokotsa bothata ba PMS;
- Favor memory;
- Matlafatsa boko. Bona: Omega 3 e ntlafatsa ho ithuta.
- Loantša khatello ea maikutlo;
- Loantša mafu a ho ruruha;
- Fokotsa kotsi ea lefu la pelo;
- Cholesterol e tlase;
- Ntlafatsa bokhoni ba bana ba ho ithuta;
- Ntlafatsa ts'ebetso ea baatlelete ba tlholisano e phahameng;
- Thusa ntoeng khahlanong le lefu la masapo, ka ho eketsa ho monya calcium;
- Fokotsa bohale ba litlhaselo tsa asma;
- Thuso ntoeng khahlanong le lefu la tsoekere.
Omega 3 e arotsoe likarolo tse peli, ketane e le 'ngoe e telele le ketane e' ngoe e khuts'oane, e lakatsehang ho sebelisoa ke batho, ka lebaka la bokhoni ba eona 'meleng, ke ketane e telele ea omega 3 mme sena se fumanoa feela litlhaping tse tsoang metsing a tebileng, joalo ka joalo ka tse boletsoeng kaholimo.
Sheba malebela ana video e latelang:
Khothaletso ea letsatsi le letsatsi ea omega 3
Tekanyo e khothalletsoang ea omega 3 ea letsatsi le letsatsi e fapana ho latela lilemo, joalo ka ha ho bonts'itsoe tafoleng e latelang:
| Mefuta ea lilemo | Palo e hlokahalang ea omega 3 |
| Lesea ho fihlela selemo se le seng | 0.5 g ka letsatsi |
| Pakeng tsa lilemo tse 1 ho isa ho tse tharo | 40 mg letsatsi ka leng |
| Pakeng tsa lilemo tse 4 le tse 8 | 55 mg letsatsi ka leng |
| Pakeng tsa lilemo tse 9 ho isa ho tse 13 | 70 mg letsatsi ka leng |
| Pakeng tsa lilemo tse 14 ho isa ho tse 18 | 125 mg ka letsatsi |
| Batho ba baholo | 160 mg ka letsatsi |
| Basali ba baholo | 90 mg letsatsi ka leng |
| Basali ba baimana | 115 mg ka letsatsi |
Bona mohlala oa lenane la matsatsi a 3 le nang le lijo tse nang le phepo ena.
Lijo tse ntlafalitsoeng ka omega 3
Lijo tse kang botoro, lebese, mahe le bohobe li ka fumanoa ka mofuta o ntlafalitsoeng ka omega 3, mme ke tsela e ntle ea ho eketsa ts'ebeliso ea phepo ena e khahlanong le ho ruruha.
Leha ho le joalo, boleng le bongata ba omega 3 lijong tsena li ntse li le nyane, 'me ho bohlokoa ho boloka ts'ebeliso ea lijo tse nang le phepo ena ka tlhaho, joalo ka salmon, sardine, tuna, flaxseed le chia, tse lokelang ho jeoa bonyane habeli ka beke.
Ntle le moo, ho a khonahala ho sebelisa li-supplements tsa omega 3 ka li-capsules, tse lokelang ho nkuoa ho latela boeletsi ba setsebi sa phepo e nepahetseng kapa ngaka.
Ntle le ho ja omega 3, bona le likeletso tse 4 ho eketsa cholesterol e ntle.
Lipehelo Tsa Morao-Rao
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