Omega-3 fatty acids inokosha kuti uropi hwako nehutano hushande hushande zvakanaka. Izvo zvakanakawo kune mwoyo wako nokuti dzinoderedza ngozi ye arrhythmias, lower triglyceride mazinga, neropa rekubata, uye vanobatsira kuchengetedza mapepa kubva pakuvhara mishonga yako.
IAmerican Heart Association inokurudzira kudya maitiro maviri ehove vhiki imwe neimwe. Nehove ndedzimwe mhando dzakapfuma dzemhando mbiri dze omega-3 fatty acids inonzi docosahexaenoic acid (DHA) uye eicosapentaenoic acid (EPA). DHA neEPA zvinongotanga kuitika kune mavara e-omega-3 mafuta anoita muviri wako unoda.
Chimiro chakaitwa nemiti, chinonzi alpha-linolenic acid (ALA) chakasiyana zvakasiyana neEPA uye DHA. Kunyange zvazvo muviri wako unotendeuka ALA kune DHA kana EPA sezvinodiwa, hove ingangodaro ndiyo yakanakisisa inobva kune omega-3s.
Asi kwete hove dzose dzakasikwa zvakaenzana uye vamwe vane omega-3s kupfuura vamwe. Ihove dzinotevera hupfumi dzose dzakapfuma mu omega-3 fatty acids (uye inonaka).
1 - Herring
Herring inowanzosanganiswa uye inoshandiswa sechishutiki chisati chikadya, asi idzi hove duku dzingagadzirwawo pane grill, ovini kana stovetop. Herring inopawo protein, calcium, magnesium, potasium, niacin, vitamini B-12 uye selenium.
2 - Sarimoni
Salmon steaks uye zvinyorwa zvinogona kubikwa, zvakabikwa, zvakapetwa, kana zvakasungwa. Kana iwe unogona kuchengeta chinogona chesaumoni paruoko kuti uite salmon saladi kana sandwiches. Salmon yakanyanyawo muprotheni, magnesium, potasium, niacin, vitamini B-12, uye vitamini A.
3 - Mackerel
Mackerel inowanzoputa kana yakakonzerwa, asi mahesheni matsva e mackerel anogonawo kugadzirwa kana kubikwa. Kunze kwe omega-3 fatty acids, mackerel yakakura mu vitamini B-12, niacin, selenium, magnesium, iron, uye potassium, pamwe nehuwandu hwakawanda hweprotini.
4 - Sardines
Sardines ihove duku ine mafuta inowanikwa mumakani. Vanowanzoshumirwa nevanokanganisa sechishuvo. Fresh sardine inogona kuwanika uye inogona kudirwa, kubikwa kana kusvuta. Sardines inowedzerawo mu vitamini D, niacin, uye calcium.
5 - Anchovies
Anchovies inowanzowanikwa pa pizza kana yeKesari saladi, uye iwe unovawana mumakani apo iwe unotengesa mabhizimisi. Inchove itsva inogona kugadzirwa kana kushandiswa mumarepeti anodana sardines. Anchovieswo yakakwirira muprotheni, calcium, potasium, selenium, vitamini B-12 uye niacin.
6 - Halibut
Halibut ihove yakanaka kune vanhu vasingadi kunakisa kwakasimba kwehove dzakawanda dzegungwa nokuti ine hove yakachena nyoro inenge ichikwirira mu omega-3 fatty acids. Halibut inowanikwawo puroteni, potasium, uye niacin.
7 - Rainbow Trout
Rainbow trout imwe imwe hove yakachena, saka zvakanaka kune vanhu vasingadi salmon kana tuna. Kunze kwekukwirira mu omega-3 fatty acids, rainbow trout inobatsirawo puroteni, calcium, magnesium, uye niacin.
8 - Tuna
Tuna inowanzoshandiswa sechishandiso kana kuti steaks, uye inogona kugadzirwa, yakabikwa, kana yakabikwa. Iwe uchawanawo tanini yakakonzerwa mune zvekudya. Tuna inonyanya kugadzirisa omega-3 fatty acids, protein, magnesium potassium, vitamini B-12, uye niacin.
Sources:
American Heart Association. "Hove neOmega-3 Fatty Acids."
United States Dhipatimendi Rezvekurima Chirongwa Chekutsvaga Zvekurima, National Nutrient Database ye Standard Reference Release 28.