Pofotokoza za mankhwala omwe ali omega-3, choyamba choyenera kudziŵika kuti chinthu ichi ndi chofunikira pomanga maselo a maselo ndi kusamalira thanzi lawo, lamulo la magazi coagulability.
Zamagulu omwe ali ndi omega-3 fatty acids ndi othandiza kuti thupi lanu likhale labwino komanso labwino komanso limakulolani kulimbana ndi cholesterol, chomwe chimayipitsa mitsempha ya magazi.
Ndi zakudya ziti zomwe zili ndi omega-3?
Zamagulu okhala ndi omega-3, amasiyana mosiyanasiyana, kuwalola kuti azisankhira pa kukoma kulikonse. Zambiri mwa omega-3 zikhoza kukhala:
- Nsomba za m'nyanja (mwachitsanzo, salimoni, halibut, mackerel, sardine, herring).
- Mazira (ndikuyenera kuganizira kuti nkhuku za nkhuku za m'mudzi, omega-3 ndizambirimbiri kuposa zazikulu zamalonda).
- Ng'ombe ikhoza kulemetsa thupi lathu ndi chinthu ngati nyamayo idyetsedwa udzu basi. Momwemonso, ma omega-3 omwe amagulitsa nyama zamphongo amachepetsedwa kasanu ndi kawiri kokha ngati chinyamachi chinapatsidwa chakudya chapadera.
Mwamwayi, mankhwalawa sangapezeke kuchokera ku zida zanyama. Ma omega-3 acids ambili amapezekanso mu mafuta a azitona ndi a rapele .
Ngati tikulankhula za mtedza, zimakhala zambiri m'ma almond, walnuts, pecans ndi macadamia .
Ambiri omega-3 fatty acids amapezeka mu mbewu ya fulakesi . Mu golide wa fulakesi mbewu imakhala ndi zinthu zambiri, poyerekeza ndi mtundu wake wofiira. Mbewu isanayambe kudyedwa (ngati mukufuna), kenaka yonjezerani ngati zokometsera ku mbale iliyonse.
Mwa kuphatikiza zakudya izi mu zakudya, mukhoza kulimbikitsa thupi ndi omega-3, kuwateteza ku zotsatira zovulaza kuchokera mkati ndikuletsa kutuluka ndi chitukuko cha matenda ambiri m'tsogolomu.