Vuna izibonelelo zeOmega-3 Fatty Acids

Umxholo

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I-Omega-3 fatty acids inamabango amaninzi eenzuzo zempilo, kuquka ukwehlisa i-cholesterol kunye namanqanaba e-triglyceride, ukunciphisa isifo senhliziyo, kunye nokulwa nokulahleka kwememori. I-FDA icebisa ukuba abantu bangadli ngaphezulu kwe-3 gram ye-omega-3 fatty acids ngosuku ekutyeni. Nantsi eminye imithombo yeyona omega-3.

Fish

Iintlanzi ezinamafutha afana nesalmon, ityhuna, kunye nesardadi yimithombo emikhulu ye-omega-3s. Ngelixa ukutya okuphezulu ekusetyenzisweni kwentlanzi kubeka umngcipheko wokuvezwa kwemekyuri, isifundo kwiSikolo seHarvard seMpilo yoLuntu sifumanise ukuba izibonelelo zexesha elide zokutya iintlanzi zingaphezulu komngcipheko onokubakho. Ukuba awuyithandi ukutya intlanzi kwintetho yayo yesiqhelo, zama ityhuga burger!

Imbewu yeflakisi

Iflakisi sisithako esityebileyo se-omega-3 onokuyifaka ngokulula kwisicwangciso sakho sokutya okunempilo. Iza iphelele okanye ityunyuziwe, kodwa abantu abaninzi bathanda ukutyunyuzwa ngenxa yokuba umzimba uyifunxa kwaye uyetyise ngcono. Unokufefa i-flaxseed kwi-cereal yakho yasekuseni okanye ukongeza kwi-yoghurt ukuze uqhekeze intliziyo.

Ezinye izongezo kunye nembewu

Ukuba unomdla wokuthatha isongezelelo seoyile yentlanzi, khetha ipilisi engenayo imercury kunye nokunye ukungcola. Khangela iifomsile ezifakwe kwi-enteric ngenxa yokuba zithintela i-aftertaste yentlanzi kwaye umzimba wakho uyabamba kangcono. I-FDA icebisa ukuba ungagqithi kwiigram ezi-2 ngosuku ukuba uthatha izongezo. Kuhlala kungumbono olungileyo ukudibana nogqirha kuqala.

Uphengululo lwe