Cov Khoom Noj nrog Omega 3: Koj puas paub lawv yog dab tsi?

alimentos omega 3

Muaj cov zaub mov muaj txiaj ntsig zoo yog qhov tseem ceeb kom ua lub neej zoo, muaj lub neej zoo thiab tseem ua tiav lub cev thiab kev xav ntawm lub hlwb Zoo, paub, hauv kab lus no, omega 3 thiab cov khoom noj twg lub cev no yog cov tseem ceeb rau kev noj qab haus huv.

Cov txiaj ntsig ntawm cov khoom noj uas muaj omega 3 yog dab tsi?

Cov rog muaj roj, feem ntau hu ua cov rog, yog qhov tseem ceeb rau kev ua haujlwm ntawm lub cev, ua si lub luag haujlwm tseem ceeb hauv cov qauv ntawm cov xoos ntawm tes, hauv kev saib xyuas ntawm lub hlwb kev ua haujlwm, hauv kev xa cov hlab ntsha hauv lub cev, hauv kev thauj cov roj-soluble vitamins thiab hauv ob peb lwm cov txheej txheem hauv kev zom zaub mov.

Omega 3 yog polyunsaturated fatty acid ntawm qhov tseem ceeb uas yuav tsum tau txais los ntawm kev noj haus thiab tuaj yeem ua los ntawm linoleic thiab alpha-linolenic acids uas kuj tau txais los ntawm kev noj haus. Qhov pom zoo koob tshuaj txhua hnub ntawm omega 3 yog 250 mg rau cov neeg laus thiab 100 mg rau menyuam yaus.

Omega 3 muaj ntau cov txiaj ntsig kev noj qab haus huv, pab tswj kev noj qab haus huv ntawm triglycerides, muaj tshuaj tiv thaiv, thiab pab tiv thaiv ntau yam teeb meem xws li atherosclerosis, thrombosis thiab teeb meem plawv. Cov khoom noj kom zoo no tseem pab tswj ntshav siab thiab txhim kho lub cev tiv thaiv kab mob.

Omega 3 tuaj yeem pom nyob rau hauv ntau cov zaub mov thiab tseem nyob hauv kev ua zaub mov cov khoom lag luam uas muaj cov tshuaj tiv thaiv nrog cov khoom noj no. Nov yog qee cov zaub mov nrog omega 3 yog li koj tuaj yeem suav nrog hauv koj cov zaub mov noj:

Cov ntses thiab ntses roj:

Cov ntses thiab roj ntses yog cov zaub mov tseem ceeb muaj omega 3, tau yooj yim ntxiv rau cov zaub mov noj txhua hnub. Cov ntses xws li tuna, sardines, herring thiab salmon yog ntawm cov uas muaj cov omega ntau tshaj 3.

Ceev:

Cov txiv ntoo yog cov nplua nuj nyob hauv omega 3 fatty acid thiab nws yog cov zaub mov yooj yim uas muaj nyob hauv ntau cov zaub mov txawv, xws li cov nplej zom kua ntses lossis ncuav qab zib thiab cov khoom qab zib, nrog rau hauv kev so ntawm cov zaub mov tseem ceeb, tau noj zoo li khoom noj txom ncauj zoo.

Sim tsuas yog xaiv cov qauv uas tsis muaj ntsev ntxiv, vim tias cov no tuaj yeem coj koj cov txiaj ntsig kev noj qab haus huv ntawm ib sab, tab sis ua mob rau koj vim kev noj ntsev ntau.

Cov roj zaub:

Cov roj zaub ntau yam xws li cov kua roj, cov pob kws, noob hnav, canola thiab txawm tias cov roj txiv ntoo yog cov nplua nuj nyob hauv omega 3, tab sis lawv tseem muaj lwm yam tseem ceeb xws li cov roj muaj roj (soluble vitamins) (A, D, E thiab K) uas yog cov hauv paus. hormonal ntau lawm thiab hauv ntau cov txheej txheem metabolic.

Flaxseed thiab chia:

Flax thiab chia noob yog cov khoom noj uas muaj cov roj ntau ntawm omega 3 thiab, vim li no, lawv yog cov kev xaiv zoo rau cov neeg uas xav txhim kho lawv txoj kev noj qab haus huv thiab tseem pab nyob rau hauv cov txheej txheem poob phaus, raws li lawv txhawb kev tswj thiab oxidation ntawm lub cev rog. Cov.

Flaxseed thiab chia tuaj yeem yooj yim ntxiv rau ntau cov zaub mov noj txhua hnub, ntxiv rau dej qab zib thiab khoom qab zib.

Sau ntawv cia

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