Omega-3 fatty acids yog qhov tseem ceeb rau lub hlwb thiab lub hlwb muaj nuj nqi, ntxiv rau lawv muaj cov khoom txeem tsis haum. Omega-3 fatty acids yuav tsum yog los ntawm koj cov zaub mov - tib neeg lub cev tsis tuaj yeem ua rau lawv.
Peb hom ntawm omega-3 fatty acids uas muaj nyob hauv cov khoom noj. Eicosapentaenoic acid (EPA) thiab Docosahexaenoic acid (DHA) muaj nyob hauv cov ntses, thiab alpha-linolenic acid (ALA) nyob hauv cov nroj tsuag.
Cov kws kho mob hais kom noj cov ntses uas muaj roj omega-3 fatty acids tsawg kawg yog ob zaug hauv ib lub lis piam mus ntsib koj cov EPA thiab DHA cov kev cai.
Tab sis, yog tias koj tsis nyiam cov ntses los yog tsuas xav tau tus neeg tsis noj nqaij los yog vegan noj haus? Thaum koj lub cev tsis tuaj yeem ua omega-3 fatty acids los ntawm kos nws muaj peev xwm hloov qee qhov ALA rau DHA lossis EPA. Txawm li cas los xij, nws tsis meej yog tias cog-based omega-3 muaj qhov tib yam rau lub plawv mob.
Tab sis txawm tias koj nyiam cov ntses, nws yog ib lub tswv yim zoo kom tau ntau yam nroj-omega-3 fatty acids. Ntawm no yog saib ntawm peb cov favorites.
1 - Paj Taw Noob
Flax noob muaj siab nyob hauv alpha-linolenic acid thiab cov vitamins, minerals, fiber, thiab phytosterols, uas yuav muaj lwm cov txiaj ntsim kev noj qab haus huv. Koj yuav pom tag nrho cov flax noob, ua cov noob flax, thiab cov noob roj flax. Tsis tas li ntawd, ntau cov ' khoom noj khoom txom ncauj ' muaj xws li flax. Tshawb cov flaxseeds ntawm cereal, kua zaub, thiab zaub xam lav.
Pro taub: khaws koj cov noob flax thiab cov roj flax hauv lub tub yees cia kom lawv tshiab.
2 - Txaus siab rau
Edamame yog cov me nyuam taum pauv uas tau rhaub thiab sab laug kom txias ua ntej yuav txais kev pab, feem ntau tseem nyob hauv plhaub. Lawv siab nyob rau hauv alpha-linolenic acid thiab ntau cov vitamins, minerals, thiab fiber, ntxiv rau lawv muaj protein ntau. Edamame feem ntau tau txais kev pabcuam rau cov khw nojmov hauv Japanese thiab muaj nyob rau hauv lub taub yees txias ntawm cov khw muag khoom noj feem ntau.
Pro taub: pab edamame raws li noj qab nyob zoo yav tav su.
3 - Chia noob
Noob thiab nuts yuav yog qhov zoo tshaj plaws ntawm cov nqaij noj qab haus huv thiab cov chia noob tsis muaj kev zam. Ntxiv rau lawv siab ALA cov ntsiab lus, chia noob yog ib qho chaw zoo ntawm kev noj haus fiber, ntxiv rau ob peb cov vitamins thiab minerals.
Pro hom: sim chia rau ntawm qhov chaw ntawm flax noob, los yog ua kom zoo ntxiv rau cereal los yog nyias.
4 - Canola roj
Canola roj yog ib qho zoo heev ntawm alpha-linolenic acid, thiab nws yog xws li roj ua ntau yam roj. Canola roj tov dej kub thiab muaj qhov tsw qab me ntsis, yog li ntawd nws yog ib qho kev xaiv tsim nyog rau txhua hom kev ua noj, ci, los yog siv raws li cov khoom hnav thiab cov kua ntsw.
Pro taub: siv roj ntsha canola raws li ib qho sib dua tasting lwm rau roj txiv roj.
5 - Walnuts
Thaum nws tawm los rau tag nrho kev noj haus, walnuts yog ib co ntawm qhov zoo tshaj plaws neeg rau ib ncig. Lawv nyob saum toj kom raws li tag nrho alpha-linolenic acid cov ntsiab lus, thiab lawv siab nyob rau hauv protein thiab ntau cov vitamins thiab minerals. Walnuts ua khoom noj txom ncauj, zaub xam lav, cereal thiab yogurt topping, los yog qab qab muaj cov khoom noj khoom haus thiab cov tais diav. Siv cov roj txiv hmab txiv ntoo ua kom nyias nyias.
Pro tip: muas walnuts hauv lub plhaub rau qhov siab tshaj plaws thiab ua kom txhua lub ncuav txias.
6 - Cov Pumpkin Seeds
Taub dag noob yog ib qho khoom noj txom ncauj zoo tshaj plaws rau koj tus kheej kom tsawg ntawm ALA. Ntxiv rau lawv tau txais calcium, magnesium, thiab protein ntau. Lawv kuj nyob hauv fiber ntau. Koj tuaj yeem pom cov taub dag hauv koj lub khw muag khoom noj, lossis koj tuaj yeem ua rau koj tus kheej toasted taub qoob noob tom tsev.
Pro taub: buy pumpkin noob uas twb tau shelled - lawv tau yooj yim dua noj.
7 - Pine Nuts
Pine nuts yog lwm qhov chaw zoo ntawm ALA, ntxiv rau lawv siab nyob rau hauv cov protein, monounsaturated rog, manganese thiab ib co B vitamins. Koj tuaj yeem nrhiav pine nuts ntawm koj lub khw muag khoom noj. Lawv feem ntau twb shelled.
Pro taub: muab pesto ua nrog ntoo thuv ceev nrog tag nrho cov qhob cij rau ib qho appetizer zoo.
8 - Rog Taum
Rog taum yog ib qho chaw cog zoo li ntawm omega-3 fatty acids. Ntxiv rau lawv nyob nraum ib qho zoo heev ntawm cov khoom noj uas tsis yog khoom noj khoom haus. Lawv nyob nraum kuj muaj fiber ntau thiab manganese. Navy taum siv tau nyob rau hauv feem ntau cov zaub mov uas hu rau qhuav dawb taum.
Pro hau: khaws ob peb cov kaus poom ntawm cov taum rog ntawm tes mus ntxiv rau cov kua zaub los yog cov khoom noj ceev ceev.
9 - Hemp Noob
Cov noob qoob yuav tsis tuaj yeem tau txais koj siab, tab sis lawv yuav pab kom koj muaj kev noj qab nyob zoo. Lawv nyob hauv cov roj omega-3 fatty acids thiab lwm yam minerals xws li hlau thiab magnesium. Lawv tsis muaj feem ntau li cov noob flax, tab sis koj yuav tsum tau nrhiav cov kua nplaum hlais hauv cov khw muag khoom noj los sis cov khoom noj khoom haus ntawm koj cov khw muag khoom noj.
Pro tip: siv cov noob kab mob ua rau ib qho ntxiv rau cov noob flax - lawv nyob rau hauv me quav thiab tuaj yeem muab ntxiv rau txhua yam.
Qhov chaw:
Harvard Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv. "Nug Tus Kws Tshaj Lij: Omega-3 Fatty Acids." Tau Lub Plaub Hlis 16, 2016, 2015. http://www.hsph.harvard.edu/nutritionsource/omega-3/
Lane K, Derbyshire E, Li W, Brennan C. "Bioavailability thiab tej zaum siv cov neeg tsis noj nqaij omega-3 fatty acids: xyuas cov ntawv nyeem." Crit Rev Khoom noj khoom haus Sci Nutr. 2014; 54 (5): 572-9. Tau Lub Plaub Hlis 16, 2016. http://www.tandfonline.com/doi/abs/10.1080/10408398.2011.596292?journalCode=bfsn20.
Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Lub Tebchaws Kev Tshawb Fawb Cov Ntaub Ntawv Hauv Lub Tebchaws Askiv Lub Hom Phiaj Qhia 28. Tau Txais Kev Plaub Hlis 16, 2016. https://ndb.nal.usda.gov/ndb/search.