Omega-3 fatty acids ke ea bohlokoa bakeng sa boko ba hao le tsamaiso ea methapo e sebetsang hantle. Li boetse li ntle bakeng sa pelo ea hau hobane li fokotsa kotsi ea arrhythmias, maemong a tlaase a triglyceride, le khatello ea mali, 'me li thusa ho boloka letlapa ho thibela methapo ea hau.
American Heart Association e khothalletsa ho ja litšebeletso tse peli tsa litlhapi beke le beke. Litlhapi ke tse ling tsa mehloli e meholo ka ho fetisisa ea mefuta e 'meli ea omega-3 fatty acids e bitsoang docosahexaenoic acid (DHA) le eicosapentaenoic acid (EPA). DHA le EPA e mpa e le mofuta oa mafura a omega-3 a etsang hore 'mele oa hau o hloke.
Sebopeho se entsoeng ke limela, tse bitsoang alpha-linolenic acid (ALA) se fapane hanyane le EPA le DHA. Le hoja 'mele oa hao o fetola ALA ho DHA kapa EPA ha ho hlokahala, tlhapi e ntse e le mohloli o motle ka ho fetisisa oa omega-3s.
Empa hase litlhapi tsohle tse bōpiloeng tse lekanang 'me tse ling li na le omega-3 ho feta tse ling. Litlhapi tse robeli tse latelang kaofela li ruile ho omega-3 fatty acids (le monate).
1 - Herring
Herring hangata e khethiloe 'me e sebelisoa e le mokhoa o khahlehang pele ho lijo, empa litlhapi tsena tse nyenyane li ka phehoa hape ka li-grill, ontong kapa stovetop. Herring e boetse ke mohloli o moholo oa protheine, calcium, magnesium, potasiamo, niacin, vithamine B-12 le selenium.
2 - Salmone
Li-steam le li-fillets tsa saalm li ka koahetsoa, li hlabiloe, li sauteed, kapa li kenngoa. Kapa o ka boloka li-salmon ka letsohong ho etsa salate ea salmon kapa sandwich. Salmone e boetse e na le protheine, magnesium, potasiamo, niacin, vithamine B-12, le vithamine A.
3 - Mackerel
Hangata mackerel e tsuba kapa e kenngoe ka makotikoting, empa mefuta e mecha ea mackerel e ka koaheloa kapa ea etsoa. Ntle le omega-3 fatty acids, mackerel e na le vithamine ea B-12 e phahameng, ea niacin, ea selenium, ea magnesium, ea tšepe le ea potasiamo, hammoho le palo e ntle ea liprotheine.
4 - Sardines
Li-sardine ke litlhapi tse nyenyane tse mafura tseo u tla li fumana ka makotikoti. Ba atisa ho sebelisoa le bahlaseli e le boipheliso. Li-sardine tse ncha li ka ba teng 'me li ka kojoa, li koaheloa kapa li tsuba. Li-sardine li boetse li na le vithamine D e ngata, niacin le calcium.
5 - Anchovies
Li-anchovies li atisa ho fumanoa pizza kapa salate ea Cesare, 'me u tla li fumana ka makotikoeng ha u ea mabenkeleng. Li-anchovies tse ncha li ka kojoa kapa tsa sebelisoa lirepepe tse bitsang sardine. Li-anchovies li boetse li na le protheine, calcium, potasiamo, selenium, vithamine B-12 le niacin.
6 - Halibut
Halibut ke tlhapi e ntle bakeng sa batho ba sa rateng tatso e matla ea tlhapi e ngata ea leoatle ka mafura hobane ke tlhapi e mosoeu e bonolo e ntseng e phahame ho omega-3 fatty acids. Halibut e boetse ke mohloli o babatsehang oa liprotheine, potasiamo le niacin.
7 - Rainbow Trout
Motsoako oa lehong la pula e na le tlhapi e tšoeu e bonolo, kahoo ho molemo ho batho ba sa rateng saalmon kapa tuna. Ntle le hore omega-3 fatty acids e phahame, rainbow trout e boetse ke mohloli o motle oa protheine, calcium, magnesium le niacin.
8 - Tuna
Hangata tuna e sebeletsa e le litlhokoana kapa li-steaks, 'me e ka kojoa, e ajoa, kapa e koahetsoe. U tla boela u fumane tuna e kenngoeng ka makotikotlong sebakeng sa korosari ea moo. Tuna ke mohloli o babatsehang oa omega-3 fatty acids, protheine, magnesium potassium, vithamine B-12, le niacin.
Lisebelisoa:
Mokhatlo oa American Heart. "Litlhapi le Omega-3 Li-Acids Acids."
Lefapha la Temo la United States Lefapha la Phuputso ea Temo, National Nutrient Database bakeng sa Standard Reference Release 28.