Li-omega-3 fatty acids li bohlokoa bakeng sa boko le tsamaiso ea methapo ea tsamaiso, hammoho le li-anti-inflammatory properties. Li-omega-3 fatty acids li lokela ho tsoa lijong tsa hau - 'mele oa motho o ke ke oa ba etsa.
Mefuta e meraro ea omega-3 fatty acids e fumanoa lijong. Eicosapentaenoic acid (EPA) le Docosahexaenoic acid (DHA) li fumanoa litlhapi, 'me alpha-linolenic acid (ALA) e fumanoa limela.
Litsebi tsa bophelo bo botle li fana ka tlhahiso ea ho ja litlhapi tse mafura a mafura a omega-3 a bonyane ka makhetlo a mabeli ka beke ho finyella litlhoko tsa EPA le DHA.
Empa, ho thoe'ng haeba u sa rate litlhapi kapa u khetha feela lijo tsa meroho kapa vegan? Ha 'mele oa hao o ke ke oa etsa omega-3 fatty acids qalong o ka fetola ALA ho DHA kapa EPA. Leha ho le joalo, ha ho hlaka hore na omega-3 e thehiloeng limela e na le phello e ts'oanang le bophelo bo botle ba pelo.
Empa le haeba u rata litlhapi, ke khopolo e ntle ho fumana omega-3 fatty acids e thehiloeng limela. Mona re sheba tse ling tsa lipapatso tsa rona.
1 - Lifate tsa li-Flax
Peo ea li-flax e phahame ka alpha-linolenic acid hammoho le divithamine, diminerale, fiber le phytosterol, e ka 'nang ea e-ba le melemo e eketsehileng ea bophelo bo botle. U tla fumana peō ea folaxe e feletseng, peō ea folaxe e khabisitsoeng, le oli ea peō ea folaxe. Ho feta moo, lijo tse ngata tsa tlhaho tsa "tlhaho" li kenyelletsa folaxe. Fafatsa li- flaxseeds ka lijo-thollo, sopho le salate.
Pro tip: boloka peo ea folaxe le oli ea folaxe ka sehatsetsing ho li boloka li le licha.
2 - Edamame
Edamame ke li-soya tse nyenyane tse phehiloeng 'me li siuoa ho pholile pele li etsoa, hangata li ntse li le ka har'a khetla. Li phahame ka alpha-linolenic acid le li-vithamine tse ngata, liminerale le fiber, hammoho le li phahamine tse phahameng. Hangata lebitso la Edamame le sebelisoa lijong tsa Majapane 'me le fumaneha karolong ea ho qetela ea libaka tse ngata tsa li-grocery.
Pro tip: sebeletsa serame e le mantsiboea a mantsiboea a mantsiboea.
3 - Lipeo tsa Chia
Peo le linate li atisa ho ba mohloli o motle ka ho fetisisa oa lihlahisoa tse ntle le tsa pea. Ho phaella litabeng tsa bona tse phahameng tsa ALA, peo ea chia ke mohloli o motle oa fiber ea lijo, hammoho le vithamine tse seng kae le liminerale.
Pro tip: leka chia ho e-na le peo ea folaxe, kapa ho eketsa lijo tse ngata kapa lijo tse salang.
4 - Oli ea Canola
Oli ea canola ke mohloli o babatsehang oa alpha-linolenic acid, 'me ke oli e phehoang ka mokhoa o tsoileng matsoho. Oli ea canola e mamella mocheso hantle ebile e na le monate o bonolo, kahoo ke khetho e nepahetseng bakeng sa mofuta ofe kapa ofe oa ho pheha, ho baka kapa ho sebelisoa e le motsoako oa ho apara le li-sauces.
Pro tip: sebelisa oli ea canola e le leseli le latsoang mefuta e meng ea oli ea mohloaare.
5 - Walnuts
Ha ho tluoa tabeng ea phepo e akaretsang, walnuts ke tse ling tsa linate tse ntle ka ho fetisisa. Li na le litlhōrō ho fihlela lihlahisoa tsa alpha-linolenic acid, 'me li na le liprotheine tse ngata le li-vithamine tse' maloa le liminerale. Li-Walnuts li etsa sesebelisoa se monate, salate, lijo-thollo tsa joala le yogurt, kapa sejo se monate lihlahisoa tse peli tse besitsoeng le lijana tse monate. Sebelisa oli ea lemon ho etsa salate ho apara.
Pro tip: reka walnuts ka har'a khetla bakeng sa ho hloekisa 'me u boloke linate tsohle li le friji.
6 - Peō ea mokopu
Peo ea mokopu ke khetho e ntle ea bohobe bo eketsehileng bakeng sa ho eketsa lijo tsa ALA. Ho feta moo ba na le calcium, magnesium le protheine. Li boetse li na le fiber e phahameng. U ka fumana peo ea mokopu sebakeng sa korosari ea moo, kapa u ka iketsetsa peo ea mokopu e hlabositsoeng lapeng.
Pro tip: reka peo ea mokopu e se e ntse e sireletsehile - e bonolo ho e ja.
7 - Manate a Pine
Linate tsa phaene ke mohloli o mong o motle oa ALA, hammoho le liprotheine, li-monatesaturated, li-manganese le li-vithamine tse ling tse rarahaneng. U ka fumana linate tsa phaene tafoleng ea hau ea sebakeng sa heno. Hangata li se li ntse li le shelled.
Pro tip: sebeletsa serto e entsoeng ka linate tsa phaene le bohobe bo feletseng ba lijo-thollo bakeng sa monate o motle.
8 - Lihlahisoa tsa Navy
Lihlahisoa tsa Navy ke mohloli o motle oa limela omega-3 fatty acids. Ho feta moo, ke selemo sa bohlokoa haholo sa khalsiamo e seng lebese. Li boetse li na le fiber le manganese e phahameng. Likhooa tsa Navy li ka sebelisoa lijong tse ngata tse omeletseng.
Pro tip: boloka makotikoana a seng makae a linaoa ka letsohong ho kenyelletsa sopho kapa mekhabiso e potlakileng.
9 - Hlakola Meroho
Ho lema peo e ke ke ea u phahamisa, empa e ka 'na ea u thusa hore u phele hantle. Ba ruile omega-3 fatty acids le diminerale tse kang tšepe le magnesium. Ha li tloaelehile joaloka peo ea folaxe, empa u lokela ho fumana lipeo tsa likhama tse hlahisitsoeng lijong tsa lijo tsa bophelo kapa karolo ea lijo tsa tlhaho tsa li-grocery tsa moo u lulang teng.
Pro tip: sebelisa peō ea hemp e le sebaka se fapaneng le peo ea folaxe - e nyane mme e ka ekeletsoa hoo e ka bang ntho leha e le efe.
Lisebelisoa:
Sekolo sa Harvard sa Bophelo ba Sechaba. "Botsa setsebi: Omega-3 Fatty Acids." E fihlile ka la 16 April, 2016, 2015. http://www.hsph.harvard.edu/nutritionsource/omega-3/
Lane K, Derbyshire E, Li W, Brennan C. "Bioavailability le mekhoa e ka sebelisoang ea mehloli ea limela tsa omega-3 fatty acids: tlhahlobo ea lingoliloeng." Crit Rev Food Sci Litsi. 2014; 54 (5): 572-9. E fihlile ka la 16 April, 2016. http://www.tandfonline.com/doi/abs/10.1080/10408398.2011.596292?journalCode=bfsn20.
Lefapha la Temo la United States Lefapha la Tlhahlobo ea Temo Lefapheng la Lipatlisiso sa Temo ea Sechaba sa Standard Reference Release 28. E fumaneha ka la 16 April, 2016. https://ndb.nal.usda.gov/ndb/search.