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ʻO ka Omega 3 Fatty Acids - nā meaʻai e waiwai waiwai | ʻO BoldskyUa lohe paha ʻoe i nā omega-3 fatty acid a me ka nui o kēia mau mea e pōmaikaʻi ai ke kino. Nui paha ka poʻe ʻaʻole paha i lohe e pili ana i ka omega-3 fatty acid a me kā lākou waiwai e pono ai ke olakino.
ʻO nā momona momona Omega-3 nā momona olakino e koi ʻia e ke kino e hoʻokō i nā ʻano hana like ʻole. ʻO nā waikawa momona Omega-3 he mau momona momona pono e hāʻule ma lalo o ka mahele o nā momona momona polyunsaturated a ʻo kekahi o nā ʻano nui ʻekolu e pili pū me ALA, EPA a me DHA.
Loaʻa ʻia ʻo Docosahexaenoic acid (DHA) mai ka waiū umauma a iʻa iʻa paha. Loaʻa ʻia ʻo Eicosapentaenoic acid (EPA) mai ka iʻa aila a i ʻole ka iʻa iʻa e like me ka mea i loaʻa mai ka salmon, mackerel, a pēlā aku. Aia ʻo Alpha-linolenic acid (ALA) i nā ʻanoʻano e like me nā hua flax, nā hua chia a me nā hua hua.
pehea e hoʻomaʻemaʻe ai i ka mea hoʻohui nani
ʻO ka Omega-3 fatty acid kekahi mea nui i ka ulu a me ka hana kūpono o ke kino o ke kanaka.
E nānā i nā meaʻai India e waiwai ana i nā waikawa momona omega-3.
pehea e hoʻohana ai i ka vitamin e capsules no ka ulu lauoho
1. Nā Hua Flax
ʻO ka hua flax kahi mana o nā mea momona a he kumu maikaʻi lākou o ka omega-3 fatty acid. ʻO ka pōmaikaʻi ʻoi loa o ka hua flax, hiki ke hoʻohui maʻalahi ʻia i kahi oatmeal a i ʻole kahi smoothie. E loaʻa i ka punetune o nā hua flax i kēlā me kēia lā e hoʻonui i ka lawe ʻana o nā momona omega-3.
2. Sardinia
ʻO Sardine kahi iʻa aila i kiʻekiʻe i nā waikawa momona omega-3. Loaʻa iā lākou i kahi nui o ka sodium. ʻAi ʻia nā Sardine ma ke ʻano he meaʻai māmā, i hoʻohui ʻia i nā sanwika, nā saladi a me nā pizza. Hiki iā ʻoe ke kuke iā lākou i ke ala āu e makemake ai.
3. Huamoa
ʻIke ʻia nā hua manu no kā lākou ʻike protein, akā loaʻa pū kekahi i loko o nā nui o nā omega-3 fatty acid. Loaʻa i nā hua manu i nā huaora a me nā minelala ʻē aʻe. I mea e hoʻonui ai i ka lawe ʻana o ka omega-3 fatty acid, hiki iā ʻoe ke hoʻolapalapa i nā hua ma kahi o ka loaʻa ʻana iā lākou i ke ʻano o ka omelette a i ʻole ka moa.
4. Nā Hua Chia
ʻAʻole waiwai wale nā hua Chia i nā omega-3 fatty acid akā kiʻekiʻe pū kekahi i nā huaora ʻē aʻe, nā minelala a me nā fiber dietary. Hāpai ʻia lākou me ka magnesium, protein, a me ka calcium e kōkua ai i ka pale ʻana i ka maʻi kō, hoʻomaikaʻi i ka hana hoʻoikaika kino a hoʻonui pū i ka olakino lolo.
ehia ka nui o nā calorie i puhi ʻia e surya namaskar
5. Kaʻiwaʻi
He kumu maikaʻi ʻo Cauliflower o ka omega-3 fatty acid. Maikaʻi kēia mea kanu no ka mālama ʻana i ke kūlana olakino o ka puʻuwai a momona ia i nā meaola e like me ka niacin, ka magnesium a me ka potassium. E hoʻokuʻu i ka cauliflower ma mua o ka hoʻopau ʻana iā ia e pepehi i nā ʻōpala.
6. Salemona
ʻAʻole waiwai wale ʻo Salemona i ka wikamina D akā ʻo ia pū kekahi kumu waiwai nui o ka omega-3 fatty acid. He kiʻekiʻe ia i loko o ka protein a me ka phosphorous. ʻO nā momona momona i loaʻa i ka salemona e pale i ka makaʻu o nā maʻi maʻi maʻi a hiki ke hoʻohaʻahaʻa i ka puʻuwai puʻuwai a me ke kiʻekiʻe o ke koko.
7. Puʻu ʻo Bruxelles
ʻO nā ʻōpala ʻo Brussel i nā mea kanu ʻōmaʻomaʻo liʻiliʻi me nā nui o nā omega-3 fatty acid a manaʻo ʻia he meaʻai kūpono loa no ka ʻili. Loaʻa i kēlā me kēia lawelawe ʻana o nā sprouts brussel he 430 milligrams o alpha-linolenic acid (ALA). Akā, mahu i ka ʻōpala o Brussel ma mua o ka hoʻopau ʻana iā ia.
maikaʻi ka waiu bata no ka ʻakika
8. Hua Hemp
Hoʻopiha nā hua Hemp i nā omega-3 fatty acid pono. He kiʻekiʻe nā ʻanoʻano i nā protein a me nā polytyaturated fatty acid e like me stearidonic acid (SDA) a me gamma-linolenic acid (GLA). Hiki iā ʻoe ke kāpīpī i nā hua hemp ma nā meaʻai e like me nā salakeke a me nā sanwiches.
9. Soybeans pūlehu ʻia
ʻAʻole nui ka poʻe e ʻike i kēia protein i hoʻokumu ʻia i nā mea kanu i waiwai i nā waikawa momona omega-3. Loaʻa i nā soyabe ka alpha-linolenic acid (ALA), kahi e hāpai ai i ke olakino puʻuwai maikaʻi. Hiki iā ʻoe ke loaʻa i kahi pola o ka soybeans māmā i hoʻomoʻa ʻia e hoʻonui i kāu lawe ʻana i nā omega-3 fatty acid.
10. ʻAilā Iʻa
ʻO ka aila iʻa kahi kumu maikaʻi loa o ka omega-3 fatty acid. Kau ʻia nā mea hoʻopiha aila iʻa iʻa no nā mea maʻi he nui, no ka mea pale a mālama ʻia ka maʻi puʻuwai. Kōkua nā momona omega-3 i ka hoʻohaʻahaʻa i ke kaomi koko.
Kaʻana i kēia ʻatikala!
Inā makemake ʻoe i ka heluhelu ʻana i kēia ʻatikala, kaʻana like ia me kāu poʻe i aloha ai.
10 Mea ʻai e ʻai ai no ka maʻi momona
