Hais txog cov khoom ntawm omega-3, ua ntej txhua yam nws yuav tsum tau muab sau tseg tias cov khoom no yog tsim nyog rau kev tsim kho ntawm lub cev phais thiab kho lawv txoj kev noj qab haus huv, cov cai ntawm cov ntshav coagulability.
Cov khoom uas muaj omega-3 fatty acids uas yog siv rau kev ua haujlwm thiab kev noj qab nyob zoo ntawm cov hlab plawv thiab tso cai rau koj mus tua cov roj cholesterol, uas ua rau cov hlab ntsha tuaj yeem.
Cov khoom noj twg muaj omega-3?
Cov khoom uas muaj omega-3, txawv hauv lawv cov ntau yam, cia lawv tuaj yeem xaiv lawv rau txhua tus saj. Feem ntau ntawm tag nrho cov omega-3 muaj peev xwm:
- Hiav txwv ntses (piv txwv, ntses liab, halibut, mackerel, sardines, herring).
- Qe (tsuas yog nws tsim nyog xav tias nyob rau hauv lub qe ntawm lub zos qaib, omega-3 yog ntau lub sij hawm ntau dua lub sij hawm loj tshaj hauv qhov analogue).
- Nqaij nyug tuaj yeem tsim peb lub cev nrog rau ib yam khoom tsuas yog tias tsiaj tau noj los ntawm kev nyom. Yog li, cov ntsiab lus ntawm omega-3 nyob rau hauv cov nqaij nyug khoom tsuas yog txo xya-quav tsuas yog hais tias tus tsiaj raug muab tshwj xeeb lis pub.
Zoo hmoo, qhov no tshuaj yuav muab tau tsis tsuas yog los ntawm cov khoom ntawm cov tsiaj keeb kwm. Omega-3 acids uas muaj ntau heev kuj muaj nyob rau hauv cov txiv roj thiab roj rapeseed .
Yog hais tias peb tham txog neeg rau, ces feem ntau ntawm cov khoom no hauv almonds, walnuts, pecans thiab macadamia .
Ntau cov omega-3 fatty acids uas muaj nyob hauv cov noob flax . Nyob rau hauv golden flax noob muaj ntau ntawm no tshuaj, nyob rau hauv kev sib piv nrog nws cov xim av zoo. Noob ua ntej noj tau tws (yog hais tias xav tau), tom qab ntawd ntxiv rau qhov ua kom ib ce rau cov tais diav.
Thaum koj noj cov zaub mov noj no, koj tuaj yeem tsim lub cev nrog omega-3, tiv thaiv nws los ntawm teeb meem ntawm sab hauv thiab tiv thaiv qhov tshwm sim thiab kev loj hlob ntawm ntau yam kab mob nyob rau hauv lub neej yav tom ntej.