Nri 12 Dị oke elu na Omega-3

Ndinaya

• 1. Mackerel (4,107 mg kwa ọrụ)
• Salmọn (4,123 mg kwa awa)
• 3. Mmanụ ume imeju (2,682 mg kwa ọrụ)
• 4. Azụ asa (946 mg kwa ọrụ)
• 5. Oysters (370 mg kwa ọrụ)
• 6. Sardines (2,205 mg kwa awa)
• 7. Anchovies (951 mg kwa ọrụ)
• 8. Caviar (1,086 mg kwa ọrụ)
• 9. Mkpụrụ flax (2,350 mg kwa ọrụ)
• 10. Mkpụrụ Chia (5,060 mg kwa ọrụ)
• 11. Walnuts (2,570 mg kwa ọrụ)
• 12. Soybian (1,241 mg na-eje ozi)
• 13. Nri ndị ọzọ?
• Isi okwu

Omega-3 fatty acids nwere uru dị iche iche maka ahụ na ụbụrụ gị.

Ọtụtụ ụlọ ọrụ ahụike na-akwado opekempe 250-500 mg nke omega-3s kwa ụbọchị maka ndị okenye nwere ahụ ike (,, 3).

Nwere ike ịnweta abụba Omega-3 dị ukwuu site na azụ mara abụba, algae, na ọtụtụ nri osisi nwere abụba dị elu.

Nke a bụ ndepụta nke nri iri na abụọ dị elu na omega-3.

1. Mackerel (4,107 mg kwa ọrụ)

Mackerel bụ obere, azụ mara abụba.

Na mba Ọdịda Anyanwụ, a na-esekarị ha ma rie ha.

Mackerel bara ọgaranya na nri - 3.5 ounce (100-gram) na-etinye 200% nke Reference Daily Intake (RDI) maka vitamin B12 na 100% maka selenium ().

Kedu ihe ọzọ, azụ ndị a na-atọ ụtọ ma na-achọ obere nkwadebe.

Omega-3 ọdịnaya: 4,107 mg na otu iberibe mackerel nnu, ma ọ bụ 5,134 mg kwa 3.5 ounces (100 grams) ()

Salmọn (4,123 mg kwa awa)

Salmọn bụ otu n’ime ihe oriri na-edozi ahụ na mbara ala.

O nwere ezigbo protein na nri dị iche iche, gụnyere nnukwu vitamin D, selenium, na vitamin B (,).

Nnyocha na-egosi na ndị na-eri azụ azụ mara abụba, dị ka salmọn, nwere nsogbu dị ala karịa ọrịa dị ka ọrịa obi, mgbaka, na ịda mba (,,,).

Omega-3 ọdịnaya: 4,123 mg na ọkara nke fillet nke salmon salmon, ma ọ bụ 2,260 mg na 3.5 ounces (100 grams) ()

3. Mmanụ ume imeju (2,682 mg kwa ọrụ)

Mkpụrụ ume imeju bụ ihe mgbakwunye karịa nri.

Dị ka aha ya na-egosi, ọ bụ mmanụ a na-ewepụta site n’akwara azụl.

Mmanụ a abụghị naanị omega-3 fatty acids kamakwa na vitamin D na A na-ebu ya, ya na otu tablespoon na-enye 170% na 453% nke RDI, n'otu n'otu ().

Yabụ, ị na-ewere nanị otu ngaji ngaji mmanụ maka imeju ihe ị chọrọ maka atọ dị ezigbo mkpa.

Otú ọ dị, egbula ihe karịrị otu ngaji n'otu oge, n'ihi na vitamin A dị ukwuu nwere ike imerụ ahụ.

Omega-3 ọdịnaya: 2,682 mg kwa ngaji ()

4. Azụ asa (946 mg kwa ọrụ)

Azụ asa bụ azụ, mmanụ mmanu. Ọ na-abụkarị anwụrụ ọkụ, sie ya, ma ọ bụ sie ya, wee ree ya dị ka nri mkpọ.

Nri anwụrụ bụ nri ụtụtụ a ma ama na mba dịka England, ebe a na-enye ya akwa na akwa akpọ.

Standardkpụrụ a na-ese anwụrụ ọkụ nwere ihe fọrọ nke nta ka ọ bụrụ 100% nke RDI maka vitamin D na selenium na 221% nke RDI maka vitamin B12 ().

Omega-3 ọdịnaya: 946 mg kwa fillet ọkara (gram 40) nke azụ azụ azụ mmiri Atlantic, ma ọ bụ 2,366 mg kwa 3.5 ounces (100 gram) ()

5. Oysters (370 mg kwa ọrụ)

Shellfish bụ otu n’ime nri na-edozi ahụ ị nwere ike iri.

N’ezie, oporo nwere zinc karịa nri ọ bụla ọzọ dị na mbara ụwa. Naanị oysters 6 nke ọwụwa anyanwụ (3 ounces ma ọ bụ gram 85) chịkọta 293% nke RDI maka zinc, 70% maka ọla kọpa, na 575% maka vitamin B12 (,).

Enwere ike iri oyster dị ka agụụ, nri nri, ma ọ bụ nri niile. Raw oysters bụ nri pụrụ iche n’ọtụtụ mba.

Omega-3 ọdịnaya: 370 mg na 6 raw, oysters ọwụwa anyanwụ, ma ọ bụ 435 mg kwa 3.5 ounces (100 grams) ()

6. Sardines (2,205 mg kwa awa)

Sardines dị obere, mmanụ azụ mmanụ nke a na-erikarị dị ka mmalite, nri, ma ọ bụ nri.

Ha na-edozi ahụ nke ukwuu, karịsịa mgbe a na-eri ha dum. Ha nwere ihe fọrọ nke nta ka ọ bụrụ nri ọ bụla nke ahụ gị chọrọ.

3.5 ounces (100 gram) nke sardines drained na-enye ihe karịrị 200% nke RDI maka vitamin B12, 24% maka vitamin D, na 96% maka selenium ().

Omega-3 ọdịnaya: 2,205 mg kwa iko (gram 149) nke sardines nke Atlantic, ma ọ bụ 1,480 mg kwa 3.5 ounces (100 gram) ()

7. Anchovies (951 mg kwa ọrụ)

Anchovies pere mpe, mmanu mmanu mmanu a na-azutara ma nke oma ma obu nke mmanu.

Ọtụtụ mgbe, a na-eri obere akụkụ, anchovies nwere ike ịgbagharị gburugburu capers, tinye ya na oliv, ma ọ bụ jiri ya dị ka pizza na toppings toppings.

N'ihi uto ha siri ike, a na-ejikwa ha eri ọtụtụ efere na sọsọ, gụnyere Worcestershire sauce, remoulade, na Caesar dressing.

Anchovies bụ nnukwu ihe niacin na selenium, anchovies na-enyekwa ezigbo ezigbo calcium ().

Omega-3 ọdịnaya: 951 mg kwa iko (ounces 2, ma ọ bụ gram 45) nke anchovies ndị dị na Europe, ma ọ bụ 2,113 mg kwa 3.5 ounces (100 gram) ()

8. Caviar (1,086 mg kwa ọrụ)

Caviar nwere àkwá azụ, ma ọ bụ roe.

A na-ahụkarị ya dị ka ihe oriri dị oke ọnụ, a na-ejikarị caviar eme obere obere ka ọ bụrụ mmalite, ụtọ, ma ọ bụ chọọ mma.

Caviar bu ezigbo uzo choline na otutu omega-3 fatty acids ().

Omega-3 ọdịnaya: 1,086 mg kwa ngaji (gram 14.3), ma ọ bụ 6,786 mg kwa 3.5 ounces (100 gram) ()

9. Mkpụrụ flax (2,350 mg kwa ọrụ)

Flax mkpụrụ bụ obere aja aja ma ọ bụ odo osisi. A na-eghekarị ha eghe, gwerie ha, ma ọ bụ were mee mmanụ.

Mkpụrụ ndị a bụ nri nri nri bara ụba nke omega-3 abụba alpha-linolenic acid (ALA). Ya mere, a na-ejikarị flaxseed mmanụ eme ihe dị ka omega-3 mgbakwunye.

Mkpụrụ flax bụkwa ezigbo isi iyi nke fiber, magnesium, na nri ndị ọzọ. Ha nwere nnukwu omega-6 na omega-3 ruru ma jiri ya tụnyere ọtụtụ mkpụrụ mmanụ mmanu (,,,).

Omega-3 ọdịnaya: 2,350 mg kwa ngaji (gram 10.3) nke mkpụrụ osisi dum, ma ọ bụ 7,260 mg kwa ngaji (gram 13.6) mmanụ (,)

10. Mkpụrụ Chia (5,060 mg kwa ọrụ)

Mkpụrụ osisi Chia na-edozi ahụ nke ukwuu - ha bara ọgaranya na manganese, selenium, magnesium, na obere nri ndị ọzọ ().

Ogologo 1 ounce (28-gram) nke mkpụrụ osisi chia nwere gram 5, gụnyere amino acid asatọ dị mkpa.

Omega-3 ọdịnaya: 5,060 mg kwa ounce (gram 28) ()

11. Walnuts (2,570 mg kwa ọrụ)

Walnuts bụ nnọọ na-edozi na kwajuru na eriri. Ha nwekwara ọla kọpa dị elu, manganese, vitamin E, yana ogige osisi dị mkpa ().

Jide n'aka na ị gaghị ewepu akpụkpọ ahụ, ebe ọ na-ebu ọtụtụ walnuts 'phenol antioxidants, nke na-enye uru ahụ ike dị mkpa.

Omega-3 ọdịnaya: 2,570 mg kwa ounce (gram 28), ma ọ bụ ihe dịka ukpa 14 ()

12. Soybian (1,241 mg na-eje ozi)

Soybean bụ ezigbo ihe na-enye eriri na protin inine.

Ha bụkwa ezigbo isi iyi nke nri ndị ọzọ, gụnyere riboflavin, folate, vitamin K, magnesium, na potassium ().

Nnansa yi ara, soybeanfo na wɔde omega-6 fatty acids di dwuma. Ndị nchọpụta echewo na iri oke omega-6 nwere ike ibute mbufụt ().

Omega-3 ọdịnaya: 670 mg n'ime iko 1/2 (gram 47) nke agwa eghe, ma ọ bụ 1,443 mg kwa 3.5 ounces (100 gram) ()

13. Nri ndị ọzọ?

Buru n'uche na ngalaba nke 1-8 na-atụle nri nwere omega-3 abụba EPA na DHA, nke a na-ahụ n'ụfọdụ nri anụmanụ, anụ mmiri, na algae.

N'aka nke ọzọ, ngalaba 9-12 na-ejikwa nri na-enye omega-3 abụba ALA, nke dị ala karịa ndị nke ọzọ.

Agbanyeghị na omega-3 dị ka nri ndị dị n'elu, ọtụtụ nri ndị ọzọ nwere ezigbo ego.

Ndị a gụnyere nsen ndị a na-ata ahịhịa, àkwá omega-3, anụ na mmiri ara ehi sitere na ụmụ anụmanụ na-eri ahịhịa, mkpụrụ hemp, na akwụkwọ nri dị ka akwụkwọ nri, Brussels sprouts, na purslane.

Isi okwu

Dịka ị pụrụ ịhụ, ọ dịtụ mfe ịnweta ọtụtụ omega-3s sitere na nri niile.

Omega-3s na-enye ọtụtụ uru ahụike, dị ka ịlụ ọgụ mbufụt na ọrịa obi.

Otú ọ dị, ọ bụrụ na ị gaghị eri ọtụtụ n'ime nri ndị a ma chee na ị nwere ike ị gaghị enwe omega-3s, tụlee ị takingụ ihe mgbakwunye omega-3.