Ungayisebenzisa njani i-omega 3 ukunqanda ukuhlaselwa yintliziyo
Umxholo
Ukuthintela ukuhlaselwa yintliziyo kunye nezinye iingxaki zentliziyo ezifana ne-cholesterol ephezulu kunye ne-atherosclerosis, kuya kufuneka wandise ukutya okutyayo okune-omega 3, ezinje ngeentlanzi zamanzi anetyuwa, ioyile kunye neflakisi, isifuba namandongomane.
I-Omega 3 ngamafutha alungileyo asebenza emzimbeni njenge-antioxidant kunye ne-anti-inflammatory, enesibonelelo sokunciphisa i-cholesterol embi, ukunyusa i-cholesterol elungileyo, ukuphucula ukujikeleza kwegazi kunye nokusebenza kwenkqubo yemithambo-luvo, kubalulekile kwimemori.
Ukutya okunotye kwi-omega 3
Ukutya okutyebileyo kwi-omega 3 ikakhulu yintlanzi yetyuwa, efana nesardines, isalmon kunye ne-tuna, imbewu efana ne-flaxseed, i-sesame kunye ne-chia, amaqanda kunye neziqhamo ze-oyile ezinje nge chestnuts, walnuts kunye neeamangile.
Ukongeza, inokufumaneka nakwiimveliso eziqiniswe ngale nto inesondlo, njengobisi, amaqanda kunye imajarini. Jonga inani le-omega 3 kukutya.
Imenyu etyebileyo ye-Omega 3
Ukutya okunotye kakhulu kwi-omega 3, iintlanzi kufuneka zityiwe amaxesha ama-2 ukuya kwayi-3 ngeveki kwaye zibandakanye kwimenyu ukutya okunotye kwesi sithintelo ngosuku.
Nanku umzekelo wokutya kweentsuku ezi-3 esisityebi kule sondlo:
| Usuku 1 | Usuku 2 | Usuku 3 | |
| Isidlo sakusasa | 1 iglasi yobisi nekhofi engenaswekile 1 isonka esipheleleyo kunye netshizi kunye nesesame 1 iorenji | 1 iyogathi kunye 1 itispuni yeflakisi I-3 thowusti ene-curd 1/2 ye-avocado ecoliweyo | 1 indebe yobisi ene-30 g yeenkozo ezipheleleyo kunye ne-1/2 yepunipoon yengqolowa yengqolowa 1 ibhanana |
| I-snack yasekuseni | Iipeya ezi-1 + ezi-3 zeebhotile | Ijusi yeKlabishi eneLemon | I-1 tangerine + i-1 encinci yamantongomane |
| Isidlo sasemini okanye isidlo sangokuhlwa | 1 i-salmon fillet eyosiweyo 2 iitapile ezibilisiweyo isaladi, itumato kunye nesaladi yamakhukhamba 1 umkhono | I-pasta ye-tuna kunye nesosi yetumato Broccoli, ichickpea kunye nesaladi ebomvu yetswele 5 amaqunube | 2 Isardadi eyosiweyo Iipuniwe ezi-4 zerayisi Ibhontshisi e-1 Ikhaphetshu iMineira Iisilayi ezi-2 zepayina |
| Ukutya okusemva kwemini | 1 isitya se-oatmeal kunye namantongomane amabini | 1 iglasi yebhanana smoothie + 2 amacephe we-oats | 1 iyogathi 1 isonka kunye netshizi |
| Isidlo sangokuhlwa | Isinye seenkozo ezipheleleyo | Iipuniwe ezi-2 zeziqhamo ezomisiweyo | Iikuki ezi-3 zizonke |
Ngeentsuku apho esona sitya siphambili sisekwe kwinyama okanye kwinkuku, ukulungiswa kufuneka kwenziwe kusetyenziswa ioyile ye-canola okanye ukongeza itispuni yeoyile yeflakisi ekulileni okulungeleyo.
Bukela le vidiyo ilandelayo kwaye ujonge izibonelelo ze-omega 3:
Ithandwa
Uthintelo lwe-STI lwezeMpilo yezeSondo
