Omega-3 fatty acids yog qhov tseem ceeb rau koj lub paj hlwb thiab lub hlwb kev ua haujlwm kom zoo. Lawv kuj zoo rau koj lub plawv vim lawv txo qis ntawm arrhythmias, txo qis triglyceride, thiab ntshav siab, thiab lawv pab tiv thaiv cov quav hniav ntawm qhov koj cov hlab ntsha.
American Heart Association tau pom zoo noj ob pluag mov txhua txhua lub lim tiam. Ntses yog qee cov khoom siv ntawm ob hom roj omega-3 fatty acids uas yog hu ua docosahexaenoic acid (DHA) thiab eicosapentaenoic acid (EPA). DHA thiab EPA cia li tshwm sim yog hom omega-3 fatty acids uas koj lub cev xav tau.
Daim ntawv ua los ntawm cov nroj tsuag, hu ua alpha-linolenic acid (ALA) yog txawv me ntsis ntawm EPA thiab DHA. Txawm tias koj lub cev hloov siab los ntseeg AlA rau DHA los yog EPA raws li xav tau, cov ntses tseem yuav yog qhov zoo tshaj plaws ntawm omega-3s.
Tab sis tsis yog txhua txhua tus ntses yog tsim muaj vaj huam sib luag thiab ib txhia muaj omega-3s dua li lwm tus. Cov ntses nram qab no yog tag nrho cov nplua nuj ntawm omega-3 fatty acids (thiab delicious).
1 - Herring
Herring feem ntau yog khaws thiab tau txais kev noj qab haus huv ua ib pluag mov noj ua ntej noj mov, tab sis cov ntses me me kuj tseem tau ua rau ntawm cov hniav nyiaj hniav kub, qhov cub los yog qhov cub. Herring kuj yog ib qhov chaw muaj protein ntau, calcium, magnesium, potassium, niacin, vitamin B-12 thiab selenyum.
2 - Nqaij ntses
Zaub ntug hauv av thiab ntsev yuav tau ci, grilled, sauteed, los yog nphoo. Los yog koj tuaj yeem khaws tau ib lub ncuav ntawm ntses ntawm tes ua kom salmon zaub nyoos lossis qhaub cij. Salmon kuj muaj protein ntau, magnesium, potassium, niacin, vitamin B-12, thiab vitamin A.
3 - Mackerel
Mackerel feem ntau haus los yog cov kaus poom, tab sis cov tshiab mackerel fillets tuaj yeem yuav grilled los yog ci. Dhau li ntawm omega-3 fatty acids, mackerel yog cov muaj vitamin B-12, niacin, selenium, magnesium, hlau, thiab potassium, ntxiv rau tus nqi muaj protein ntau.
4 - Sardines
Sardines yog cov roj oily me me uas koj yuav pom tau hauv cov kaus poom. Lawv feem ntau tau txais kev pab cuam nrog crackers raws li ib tug appetizer. Fresh sardines tej zaum yuav muaj thiab yuav tsum tau grilled, ci los yog haus luam yeeb. Sardines kuj muaj vitamin D, niacin, thiab calcium.
5 - Anchovies
Anchovies feem ntau pom ntawm pizza los yog Caesar zaub nyoos, thiab koj yuav pom lawv hauv cov kaus poom thaum koj mus kav khw. Tshiab anchovies tau grilled los yog siv nyob rau hauv cov zaub mov uas hu rau sardines. Anchovies tseem muaj protein ntau, calcium, potassium, selenium, vitamin B-12 thiab niacin.
6 - Halibut
Halibut yog ib tug zoo ntses rau cov neeg uas tsis nyiam qhov muaj zog ntawm feem ntau oily ntses ntses vim nws yog cov dawb ntses dawb uas tseem muaj nyob hauv cov roj omega-3 fatty acids. Halibut tseem yog ib qho zoo heev ntawm protein, potassium, thiab niacin.
7 - Zaj sawv ntawm Trout
Zaj sawv trout yog ib yam dawb ntses dawb, yog li nws zoo rau cov neeg uas tsis nyiam salmon los yog tuna. Dhau li ntawm siab omega-3 fatty acids, zaj sawv ntawm cov kabmob kuj yog ib qhov zoo ntawm cov protein, calcium, magnesium, thiab niacin.
8 - Tuna
Tuna yog feem ntau ua rau fillets los yog steaks, thiab nws tuaj yeem ua kom grilled, ci, los yog broiled. Koj tseem yuav pom cov tuna muaj nyob hauv koj lub khw muag khoom noj. Tuna yog ib qho zoo heev ntawm omega-3 fatty acids, protein, magnesium potassium, vitamin B-12, thiab niacin.
Qhov chaw:
American Heart Association. "Ntses thiab Omega-3 Fatty Acids."
Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb Kev Ua Qoob Ua Loo, Lub Tebchaws Das Database rau Kev Tshawb Fawb 28.