Omega-3 fatty acids inokosha muuropi uye nervous system function, pamwe chete vane anti-inflammatory properties. Omega-3 fatty acids inofanira kubva pakudya kwako - muviri wevanhu haugone kuzviita.
Mhando mitatu ye omega-3 fatty acids inowanikwa muzvokudya. Eicosapentaenoic acid (EPA) uye Docosahexaenoic acid (DHA) inowanika muhove, uye alpha-linolenic acid (ALA) inowanikwa mumiti.
Nyanzvi dzezvehutano dzinofunga kudya hove dzakakwirira mu omega-3 fatty acids kanenge kaviri pavhiki kusvika kusangana neEPA yako neDHA zvinoda.
Asi, zvakadini kana iwe usingadi hove kana kungosarudza kudya kwezvinomera kana vegan? Kunyange zvazvo muviri wako usingagoni kuita omega-3 fatty acids kubva pakutanga unogona kutora rimwe ALA kune DHA kana EPA. Zvisinei, hazvisi pachena kana omega-3 inomera yemichero ine zvakakosha pamweya wehutano.
Asi kunyange kana iwe ukaita sehove, iyo pfungwa yakanaka yekuwana imwe miti yakasimwa-omega-3 fatty acids. Hezvino tarisa pane zvimwe zvatinoda.
1 - Flax Mbeu
Flax mbeu yakakwirira mu alpha-linolenic acid uyewo mavitamini, mineral, fiber, uye phytosterols, iyo inogona kuva nehutano humwe hunobatsira. Iwe uchawana mbeu yakazara yeflakisi, yakasungirwa mbeu yefrikisi, uye firk mbeu yemafuta. Uyezve, zvakawanda 'zvakasikwa' zvokudya zvekudya zvinosanganisira fikisi. Fukidza firxseeds pane zviyo, soup, uye saladi.
Pro tip: chengetedza mbeu yako neflakisi mumafiriji kuti uchengetedze.
2 - Erhamamu
Edamamu mudiki ma soybea akabikwa uye osiyiwa kuti atonhorera vasati vashumirwa, kazhinji vari muchigamba. Izvo zvakakwirira mu alpha-linolenic acid uye mavitamini akawanda, mineral, uye fiber, pamwe chete yakakwirira mumapuroteni. Edamamu inowanzoshandiswa mumahotera eJapan uye inowanika mufiriji yezvikamu zvezvitoro zvakawanda.
Pro tip: shumira edamame semasikati masikati.
3 - Chia Mbeu
Mbeu nenyati zvinowanzova ndiyo yakanakisisa midzi yemafuta ane utano uye mbeu dzechia hazvisi izvo. Mukuwedzera kune zvakakosha zveAAA, mbeu dzechia dzinopa fiber zvakanaka, pamwe nemavhithamisi mashoma nemaminerari.
Pro tip: edza chia pane nzvimbo yefrikisi mbeu, kana sekuwedzera kune huwandu kune zviyo kana saladhi.
4 - Mafuta eCanola
Mafuta eCanola ndiyo yakanakisisa inopa alpha-linolenic acid, uye iyo inodhaka yakawanda yokubika mafuta. Mafuta eCanola anomiririra kutonhora kwakanaka zvakanaka uye ane unhu hwakanaka, saka sarudzo yakakodzera kune chero rudzi ipi zvayo yekubika, kubika, kana kushandiswa sechinhu chinoshandiswa pakupfekedza uye sauces.
Pro tip: shandisa mafuta e-canola sechiedza chinonaka kune mamwe maorivhi.
5 - Walnuts
Apo zvinosvika pakudya kwakakwana, walnuts ndeimwe yemhando dzakanakisisa dzakapoteredza. Idzo mapepa kusvika kusvika kuAlpha-linolenic acid zvakagadzikana, uye dzakakwirira mumapurotini uye mavhithamini akawanda nemaminerari. Walnuts vanoita mabiko makuru, saladi, zviyo zvegorosi uye yogurt, kana zvinonaka zvinonaka mumidziyo yose yakabikwa uye ndiro dzakanaka. Shandisa mazuni mafuta kuti uite saradhi kupfeka.
Pro tip: tenga walnuts muhombe yepamusoro wekuvandudza uye uchengetedze nutswe firiji.
6 - Pumpkin Mbeu
Mbeu yepumpkin ndiyo yakanakisisa nyoka yekusarudza yekuwedzera kudya kwako kweAAA. Kunyanya vane calcium, magnesium, uye protein. Izvo zvakanyanyawo mune fiber. Unogona kuwana mbeu yepukeni mune zvekudya zvekudya, kana kuti iwe unogona kuita mbeu yako yega yepumpkin kumba.
Pro tip: tenga mbeu dzomupuru dzatove dzakachengeterwa - dzakanyanya nyore kudya.
7 - Pine Nuts
Pine nutswe mune imwe nzvimbo yakanaka yeAA, pamwe chete yakakwirira mumapuroteni, mafuta anonzi monounsaturated, manganese uye mamwe B-mavitamini akawanda. Iwe unogona kuwana pine nutswe muchitoro chako chekudya. Vanowanzove vanyarara.
Pro tip: shandisa pesto yakagadzirwa nemapine nuts pamwe nechingwa chechingwa chakakwana chechimbofu chinonaka.
8 - Navy Beans
Navy nyemba ndeyemiti yakanaka-yakabva kune omega-3 fatty acids. Kunyanya ivo gore rakanakisisa inobva kune vasiri marisi calcium. Izvo zvinokwidziridzwa mune fiber uye manganese. Navy nyemba inogona kushandiswa mune dzakawanda mapeji anochechedza nyemba dzakaoma.
Pro tip: chengetedza mapeji mashomanana emagetsi emaoko kuti awedzere kusupa kana mapepa okukurumidza.
9 - Isai Mbeu
Hemp mbeu haizokusimudzi, asi dzinogona kukubatsira kuti uwane utano. Vane hupfumi mu omega-3 fatty acids nemaminerari zvakadai sesimbi uye magnesium. Hazviwanzoita semafuta eflakisi, asi iwe unokwanisa kukwanisa kuwana mbeu dzehumpu mumagetsi ezvokudya zvehutano kana chikamu chekudya chezvokudya zvekunzvimbo dzako dzekudya.
Pro tip: shandisa mbeu ye hemp sechimwe chinhu kune mbeu yefrikisi - ivo vaduku uye vanogona kuwedzerwa kune chero chii zvacho.
Sources:
Harvard School of Public Health. "Bvunza Nyanzvi: Omega-3 Fatty Acids." Yakasvika musi waApril 16, 2016, 2015. http://www.hsph.harvard.edu/nutritionsource/omega-3/
Lane K, Derbyshire E, Li W, Brennan C. "Bioavailability uye zvinoshandiswa zvinoshandiswa mumidziyo yemidziyo ye-omega-3 fatty acids: kuongorora mabhuku." Crit Rev Food Sci Nutriti. 2014; 54 (5): 572-9. Yakasvika musi waApril 16, 2016. http://www.tandfonline.com/doi/abs/10.1080/10408398.2011.596292 ?journalCode=bfsn20.
United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Chirafu National Nutrient Database ye Standard Standard Release 28. Yakasvika musi waApril 16, 2016. https://ndb.nal.usda.gov/ndb/search.