Ukutya oku-12 okuphezulu kakhulu kwi-Omega-3

Umxholo

• 1. IMackerel (4,107 mg ngomsebenzi ngamnye)
• 2. Isalmon (4,123 mg ngokusebenza)
• 3. Ioyile yesibindi seCod (2,682 mg ngokusebenza)
• 4. IHering (946 mg ngokusebenza)
• 5.Iimbatyisi (370 mg ngokusebenza)
• 6. IiSardines (2,205 mg ngokusebenza)
• 7. Ii-anchovies (951 mg ngokusebenza)
• 8.Caviar (1,086 mg ngokusebenza)
• 9.Imbewu yeflakisi (i-2,350 mg ngesefu nganye)
• Imbewu yeChia (5,060 mg ngokusebenza)
• 11.Iilnuts (2,570 mg ngokusebenza)
• 12. Iimbotyi zesoya (1,241 mg ngokusebenza)
• 13. Okunye ukutya?
• Umgca wezantsi

I-Omega-3 fatty acids inezibonelelo ezahlukeneyo zomzimba wakho kunye nengqondo.

Imibutho emininzi yezempilo icebisa ubuncinci be-250-500 mg ye-omega-3s ngosuku kubantu abadala abasempilweni (,, 3).

Unokufumana amaxabiso aphezulu e-omega-3 amafutha kwiintlanzi ezinamafutha, ulwelwe, kunye nokutya okunezityalo ezininzi ezinamafutha aphezulu.

Nalu uluhlu lwezinto ezili-12 zokutya eziphezulu kakhulu kwi-omega-3.

1. IMackerel (4,107 mg ngomsebenzi ngamnye)

I-Mackerel zincinci, iintlanzi ezinamafutha.

Kumazwe aseNtshona, zihlala zitshaywa kwaye zityiwa njengezihluthi zizonke.

I-Mackerel ityebile ngokumangalisayo kwizakhamzimba- i-3.5-ounce (100-gram) iphakela iipakethi ezingama-200% zeReferensi yokuSebenzisa imihla ngemihla (i-RDI) ye-vitamin B12 kunye ne-100% ye-selenium ().

Ngaphezu koko, ezi ntlanzi zimnandi kwaye zifuna ukulungiswa okungako.

Umxholo we-Omega-3: I-4,107 mg kwisiqwenga esinye se-mackerel enetyiwa, okanye i-5,134 mg nge-3.5 ounces (100 grams) ()

2. Isalmon (4,123 mg ngokusebenza)

I-Salmon yenye yezona zinto zityebileyo kwizondlo zomhlaba.

Ineprotein ekumgangatho ophezulu kunye nezakha-mzimba ezahlukeneyo, kubandakanya izixa ezikhulu zevithamini D, selenium, kunye neevithamini B (,).

Uphononongo lubonisa ukuba abantu abatya rhoqo iintlanzi ezinamanqatha, ezifana nesalmon, banomngcipheko osezantsi wezifo ezinjengesifo sentliziyo, isifo sengqondo esixhalabisayo, kunye noxinzelelo (,,,).

Umxholo we-Omega-3: I-4,123 mg kwisiqingatha sefillet yesalmon ephekiweyo, esefama yase-Atlantic, okanye i-2,260 mg kwii-ounces eziyi-3.5 (100 grams) ()

3. Ioyile yesibindi seCod (2,682 mg ngokusebenza)

I-oyile yesibindi se-cod ingaphezulu kwesongezelelo kunokutya.

Njengoko igama lisitsho, yioyile ekhishwe kwizibindi zecodfish.

Le oli ayiphelelanga nje kwi-omega-3 fatty acids kodwa ikwalayishwe iivithamini D kunye no-A, icephe elinye elinikezela nge-170% kunye ne-453% ye-RDIs, ngokulandelelana ().

Ke ngoko, ukuthatha icephe elinye leoyile yesibindi ngaphezu kokukwanelisa isidingo sakho sezondlo ezintathu ezibalulekileyo.

Nangona kunjalo, ungathathi ngaphezu kwepunipoon enye ngexesha, kuba ivithamin A eninzi kunokuba yingozi.

Umxholo we-Omega-3: 2,682 mg ngecephe ()

4. IHering (946 mg ngokusebenza)

I-Herring yintlanzi ephakathi, enamafutha. Ihlala itshaywa ngokubandayo, ifunxiweyo, okanye iphekiwe, emva koko ithengiswe njenge-snack ekhonkxiweyo.

Ukutshaya i-herring kukutya kwasekuseni okuthandwayo kumazwe afana ne-England, apho inikwa khona ngamaqanda kwaye ibizwa ngokuba ziipippers.

Ifillets yokutshaya esemgangathweni iqulethe phantse i-100% ye-RDI ye-vitamin D kunye ne-selenium kunye ne-221% ye-RDI ye-vitamin B12 ().

Umxholo we-Omega-3: I-946 mg nge-fillet ephakathi (40 gram) ye-kippered Atlantic herring, okanye i-2,366 mg nge-3.5 ii-ounces (100 gram) ()

5.Iimbatyisi (370 mg ngokusebenza)

I-Shellfish zezinye zokutya okunesondlo onokukutya.

Ngapha koko, iimbatyisi ziqulethe izinc engaphezulu kwako nakuphi na okunye ukutya emhlabeni. Ziyi-6 kuphela ii-oysters ezisempuma (ii-ounces ezi-3 okanye i-85 gram) ezipakisha i-293% ye-RDI ye-zinc, i-70% yobhedu, kunye ne-575% ye-vitamin B12 (,).

Iimbatyisi zingatyiwa njengesibheno, ukutya okutyayo, okanye isidlo sonke. Iimbatyisi eziluhlaza ziyathandwa kumazwe amaninzi.

Umxholo we-Omega-3: I-370 mg kwi-6 eluhlaza, i-oysters esempuma, okanye i-435 mg nge-3.5 ii-ounces (100 grams) ()

6. IiSardines (2,205 mg ngokusebenza)

I-Sardines zincinci kakhulu, iintlanzi ezinamafutha ezidla ngokutya njenge-starter, i-snack, okanye i-delicacy.

Zinesondlo kakhulu, ngakumbi xa zityiwe ziphelele. Ziqulathe phantse zonke izondlo ezifunwa ngumzimba wakho.

Ii-ounces eziyi-3.5 (100 grams) zeesardine ezixutyiweyo zibonelela ngaphezulu kwe-200% ye-RDI kwi-vitamin B12, i-24% ye-vitamin D, kunye ne-96% ye-selenium ().

Umxholo we-Omega-3: I-2,205 mg ngekomityi (149 gram) yee-sardine zaseAtlantic ezisemathinini, okanye i-1,480 mg nge-3.5 ounces (100 grams) ()

7. Ii-anchovies (951 mg ngokusebenza)

Ii-anchovies zincinci, iintlanzi ezinamafutha zihlala zithengwa zomisiwe okanye zenziwe enkonkxiweyo.

Ngokwesiqhelo ityiwa kwiindawo ezincinci kakhulu, ii-anchovies zinokuqengqeleka zijikeleze ii-capers, zigalelwe kwiminquma, okanye zisetyenziswe njengepitsa kunye nesaladi.

Ngenxa yencasa eqinileyo, zisetyenziselwa ukunambitha izitya ezininzi kunye neesosi, kubandakanya isosi yaseWorcestershire, i-remoulade, kunye nokunxiba kukaKesare.

Ii-anchovies zingumthombo omkhulu we-niacin kunye ne-selenium, kwaye ii-anchovies ezibonisiweyo zingumthombo ofanelekileyo we-calcium ().

Umxholo we-Omega-3: I-951 mg ngekani nganye (ii-ounces ezimbini, okanye iigram ezingama-45) zee-anchovies zaseYurophu ezinqatyisiweyo, okanye i-2,113 mg nge-3.5 ounces (100 grams) ()

8.Caviar (1,086 mg ngokusebenza)

ICaviar inamaqanda entlanzi, okanye i-roe.

Ithathelwa ingqalelo ngokubanzi njengokutya okutofotofo, i-caviar ihlala isetyenziswa kumanani amancinci njenge-starter, taster, okanye uhombiso.

I-Caviar ngumthombo olungileyo we-choline kunye nomthombo otyebileyo we-omega-3 fatty acids ().

Umxholo we-Omega-3: 1,086 mg ngecephe (14.3 grams), okanye 6,786 mg nge-3.5 ounces (100 grams) ()

9.Imbewu yeflakisi (i-2,350 mg ngesefu nganye)

Imbewu yeflakisi yimbewu encinci emdaka okanye etyheli. Zisoloko zicolwa, zisilwa, okanye zisetyenziselwa ukwenza i-oyile.

Ezi mbewu zizezona zityebileyo kukutya okupheleleyo kwe-omega-3 fat alpha-linolenic acid (ALA). Ke ngoko, ioyile yeflakisi ihlala isetyenziswa njengesongezo se-omega-3.

Imbewu yeflakisi ikwangumthombo olungileyo wefayibha, yemagniziyam, kunye nezinye izondlo. Banomlinganiselo omkhulu we-omega-6 ukuya kwi-omega-3 xa kuthelekiswa nembewu yezityalo ezinamafutha (,,,).

Umxholo we-Omega-3: I-2,350 mg ngecephe lesipuni (i-10.3 gram) yembewu iphela, okanye i-7,260 mg ngecephe (13.6 iigrem) yeoyile (,)

Imbewu yeChia (5,060 mg ngokusebenza)

Imbewu yeChia inesondlo ngendlela emangalisayo - zizityebi kwimanganizi, i-selenium, ngemagniziyam, kunye nezinye izondlo ().

I-ounce enye (28-gram) esemgangathweni esebenza ngembewu ye-chia iqulethe i-5 gram yeprotheni, kubandakanya zonke ii-amino acid ezisibhozo.

Umxholo we-Omega-3: I-5,060 mg ngeoyunce (28 grams) ()

11.Iilnuts (2,570 mg ngokusebenza)

IiWalnuts zinesondlo kakhulu kwaye zilayishwe ngefayibha. Zinexabiso eliphezulu lobhedu, i-manganese, i-vitamin E, kunye nezixhobo ezibalulekileyo zezityalo ().

Qinisekisa ukuba awususi ulusu, njengoko ipakisha uninzi lwama-walnuts 'phenol antioxidants, anikezela ngezibonelelo ezibalulekileyo zempilo.

Umxholo we-Omega-3: I-2,570 mg ngeoyunce (28 gram), okanye malunga ne-14 yehafu yamandongomane ()

12. Iimbotyi zesoya (1,241 mg ngokusebenza)

Iimbotyi zesoya zingumthombo olungileyo wefayibha kunye neprotheni yemifuno.

Ikwangumthombo olungileyo wezinye izondlo, kubandakanya i-riboflavin, i-folate, i-vitamin K, i-magnesium kunye ne-potassium ().

Nangona kunjalo, iimbotyi zesoya zikwindawo ephezulu kakhulu kwi-omega-6 fatty acids. Abaphandi bacinge ukuba ukutya kakhulu i-omega-6 kunokubangela ukudumba ().

Umxholo we-Omega-3: I-670 mg kwikomityhi ye-1/2 (47 iigrem) yeesoya ezomisiweyo ezomisiweyo, okanye i-1,443 mg nge-3.5 ounces (100 grams) ()

13. Okunye ukutya?

Gcina ukhumbula ukuba amacandelo 1--8 axoxa ngokutya okuqulathe i-omega-3 fats EPA kunye ne-DHA, ezifumaneka kwezinye ukutya kwezilwanyana, ukutya kwaselwandle, kunye nobulembu.

Ngokuchasene noko, amacandelo 9-12 aphatha ukutya okubonelela nge-omega-3 fat ALA, engaphantsi kwezinye.

Nangona ingekho phezulu kwi-omega-3 njengokutya okungasentla, okunye ukutya okuninzi kunexabiso elifanelekileyo.

Oku kubandakanya amaqanda atyetyisiweyo, amaqanda atyetyisiweyo omega-3, inyama kunye neemveliso zobisi ezivela kwizilwanyana ezityiswa ingca, imbewu ye-hemp, kunye nemifuno enje ngesipinatshi, ihlumelo laseBrussels, kunye ne-purslane.

Umgca wezantsi

Njengoko ubona, kulula ukufumana uninzi lwe-omega-3s kukutya okupheleleyo.

I-Omega-3s ibonelela ngezibonelelo ezininzi zempilo, ezinje ngokulwa nokudumba kunye nesifo sentliziyo.

Nangona kunjalo, ukuba awutyi okuninzi koku kutya kwaye ucinga ukuba unokusilela kwi-omega-3s, cinga ngokuthatha izongezo ze-omega-3.