U ka sebelisa omega 3 joang ho thibela lefu la pelo
Litaba
Ho thibela lefu la pelo le mathata a mang a pelo joalo ka cholesterol e phahameng le atherosclerosis, o lokela ho eketsa ts'ebeliso ea hau ea lijo tse nang le omega 3, joalo ka tlhapi ea metsi a letsoai, oli le flaxseed, chestnuts le linate.
Omega 3 ke mafura a matle a sebetsang 'meleng joalo ka antioxidant le anti-inflammatory, a nang le molemo oa ho fokotsa k'holeseterole e mpe, ho eketsa k'holeseterole e ntle, ho ntlafatsa tsamaiso ea mali le ts'ebetso ea methapo ea methapo, ho ba bohlokoa mohopolong.
Lijo tse ruileng omega 3
Lijo tse nang le omega 3 haholo-holo ke litlhapi tsa metsi a letsoai, joalo ka li-sardine, salmon le tuna, lipeo tse kang folaxe, sesame le chia, mahe le litholoana tsa oli joalo ka li-chestnut, walnuts le lialmonde.
Ntle le moo, e ka fumaneha hape le lihlahisoa tse matlafalitsoeng ka phepo ena, joalo ka lebese, mahe le majarine. Bona palo ea omega 3 lijong.
Lenaneo le ruileng la Omega 3
Ho ba le phepo e nang le omega 3, litlhapi li lokela ho jeoa makhetlo a 2 ho isa ho a 3 ka beke 'me li kenyelletse lijo tse nang le phepo ena ka letsatsi.
Mohlala oa lijo tsa matsatsi a 3 tse nang le phepo ena:
| Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 | |
| Lijo tsa hoseng | Khalase e le 'ngoe ea lebese e nang le kofi e sa tsoekere Bohobe bo le bong bo nang le chisi le sesame 1 lamunu | 1 yogurt le 1 teaspoon ea flaxseed 3 toast e nang le curd 1/2 mashed avocado | 1 kopi ea lebese le 30 g ea lithollo le khaba ea 1/2 ea matlapi a koro Banana e le 1 |
| Seneke sa hoseng | Pear e le 'ngoe + li-crackers tse 3 | Lero la Kh'abeche le Lemon | 1 tangerine + 1 linate tse tletseng letsoho |
| Lijo tsa mots'eare kapa lijo tsa mots'eare | 1 filimi ea salmone e halikiloeng Litapole tse 2 tse phehiloeng salate, tamati le salate ea likomkomere Sleeve ea 1 | Paseka ea tuna le mongobo oa langa le le lej Broccoli, chickpea le salate e khubelu ea eiee 5 fragole | 2 Litlhapi tse halikiloeng 4 tablespoons ea raese Koae ea linaoa e 1 K'habeche A Mineira Lilae tse 2 tsa phaenapole |
| Seneke-thapama | Sekotlolo se le seng sa oatmeal le linate tse 2 | 1 khalase ea banana smoothie + likhaba tse 2 tsa habore | 1 yogurt Bohobe bo le bong le chisi |
| Lijo tsa mantsiboea | 1 lijo-thollo tse tletseng letsoho | 2 tablespoons ea litholoana tse omisitsoeng | Li-cookie tse 3 kaofela |
Ka matsatsi ao sejana se seholo se theiloeng nameng kapa khoho, litokisetso li lokela ho etsoa ka oli ea canola kapa ho eketsa teaspoon e 1 ea oli ea folaxe ka ho lla ho itokiselitseng.
Shebella video e latelang ebe u sheba melemo ea omega 3:
Ho Khathatsa Lingoliloeng Tse Khaholo
Malebela a 10 a ho hlokomela bana ba nang le lefu la tsoekere
