12 Nā Mea ʻAi Loa Loa i ka Omega-3

Anter

• 1. Mackerel (4,107 mg i kēlā me kēia lawelawe)
• 2. Salemona (4,123 mg no ka lawelawe ʻana)
• 3. ʻAilona ate ate (2,682 mg i kēlā me kēia lawelawe)
• 4. Herring (946 mg no ka lawelawe ʻana)
• 5. Nā'Ālika (370 mg i kēlā me kēia lawelawe)
• 6. Sardines (2,205 mg no ka lawelawe ʻana)
• 7. Anchovies (951 mg no ka lawelawe ʻana)
• 8. Caviar (1,086 mg i kēlā me kēia lawelawe)
• 9. Nā hua flax (2,350 mg i kēlā me kēia lawelawe)
• 10. Nā hua Chia (5,060 mg i kēlā me kēia lawelawe)
• 11. Walnuts (2,570 mg i kēlā me kēia lawelawe)
• 12. Nā Soybeans (1,241 mg i kēlā me kēia lawelawe)
• 13. Nā Mea ʻai ʻē aʻe?
• Ke laina lalo

Loaʻa nā pōmaikaʻi like ʻole i ka Omega-3 fatty acid i kou kino a me kou lolo.

Hōʻike nā hui olakino nui he nui i ka palena iki o 250-500 mg o nā omega-3 i kēlā me kēia lā no nā mākua olakino (,, 3).

Hiki iā ʻoe ke loaʻa nā nui o nā momona omega-3 mai nā iʻa momona, nā limu, a me nā mea kanu mea momona momona kiʻekiʻe.

Eia ka papa inoa o 12 mau meaʻai i kiʻekiʻe loa i ka omega-3.

1. Mackerel (4,107 mg i kēlā me kēia lawelawe)

ʻO Mackerel he iʻa liʻiliʻi, momona.

I nā ʻāina Komohana, puhi pinepine ʻia lākou a ʻai ʻia e like me nā hoʻopiha.

Nui ka waiwai o Mackerel i nā meaola - he 3.5-auneke (100-gram) lawelawe i nā pūʻolo 200% o ka Reference Daily Intake (RDI) no ka wikamina B12 a me 100% no ka selenium ().

He aha hou aʻe, ʻono kēia mau iʻa a koi iki i ka hoʻomākaukau.

ʻIkepili Omega-3: 4,107 mg i hoʻokahi ʻāpana o ka mackerel paʻakai, a i ʻole 5,134 mg i nā 3.5 auneke (100 gram) ()

2. Salemona (4,123 mg no ka lawelawe ʻana)

ʻO Salemona kekahi o nā meaʻai momona-momona loa ma ka honua.

Loaʻa iā ia nā protein kiʻekiʻe a me nā ʻano huaola like ʻole, e like me ka nui o ka wikamina D, selenium, a me nā wikamina B (,).

Hōʻike nā noiʻi i ka poʻe e ʻai mau i ka iʻa momona, e like me ka salemona, loaʻa ka haʻahaʻa o nā maʻi e like me ka maʻi puʻuwai, dementia, a me ke kaumaha (,,).

ʻIkepili Omega-3: 4,123 mg i ka hapalua hoʻopiha i kuke ʻia, mahi ʻia i ka salemona ʻAkelanika, a i ʻole 2,260 mg i 3.5 auneke (100 gram) ()

3. ʻAilona ate ate (2,682 mg i kēlā me kēia lawelawe)

ʻOi aku ka nui o ka ʻaila kō Cod ate ma mua o kahi meaʻai.

E like me ka inoa e hōʻike nei, he aila i unuhi ʻia mai nā ʻāʻihi o ka codfish.

ʻAʻole kiʻekiʻe wale kēia aila ma nā omega-3 fatty acid akā ua hoʻouka pū ʻia me nā huaora D a me A, me ka punetune hoʻokahi e hāʻawi ana iā 170% a me 453% o nā RDI, ().

No laila, ke lawe nei i hoʻokahi wale nō punetune o ka aila cod ate ma mua o ka māʻona o kāu pono no ʻekolu mau mea nui koʻikoʻi.

Eia naʻe, mai lawe i hoʻokahi puna nui i ka manawa, no ka mea ʻo ka nui o ka wikamina A hiki ke hōʻeha.

ʻIkepili Omega-3: 2,682 mg i ka punetune ()

4. Herring (946 mg no ka lawelawe ʻana)

ʻO Herring kahi iʻa waena, ʻaila ʻaila. Pākuʻi pinepine ʻia i ke anuanu, ʻohiʻohi ʻia, a i hoʻomākaukau ʻia paha, a laila kūʻai aku ʻia me he meaʻai māmā kēnā.

ʻO ka hered Smoke kahi mea ʻaina kakahiaka nui i makemake ʻia ma nā ʻāina e like me ʻEnelani, kahi i lawelawe ʻia me nā hua manu a kapa ʻia he kpers.

Loaʻa i kahi ʻāhi puhi uahi maʻamau ka ʻaneʻane 100% o ka RDI no ka wikamina D a me ka selenium a me 221% o ka RDI no ka huaʻai B12 ().

ʻIkepili Omega-3: 946 mg no ka medium medium (40 gram) o kippered Atlantic herring, a i ʻole 2,366 mg no 3.5 auneke (100 gram) ()

5. Nā'Ālika (370 mg i kēlā me kēia lawelawe)

ʻO ka iʻa i waena o nā meaʻai momona loa hiki iā ʻoe ke ʻai.

I ka ʻoiaʻiʻo, ʻoi aku ka nui o ka zinc ma mua o nā meaʻai ʻē aʻe ma ka honua. ʻO 6 wale nō mau ʻōpelu hikina (3 auneke a i ʻole 85 gram) i ʻūlū iā 293% o ka RDI no ka zinc, 70% no ke keleawe, a me 575% no ka huaʻai B12 (,).

Hiki ke ʻai ʻia nā ʻōlio ma ke ʻano he meaʻai hoʻopono, meaʻai māmā, a i ʻole pāʻina holoʻokoʻa. ʻO ka ʻōsters maka kahi meaʻono i nā ʻāina he nui.

ʻIkepili Omega-3: 370 mg i 6 mau maka, nā ʻiole hikina, a i ʻole 435 mg i nā 3.5 auneke (100 gram) ()

6. Sardines (2,205 mg no ka lawelawe ʻana)

Liʻiliʻi loa ʻo Sardine, iʻa aila i ʻai mau ʻia ma ke ʻano he mea hoʻomaka, meaʻai māmā, a mea ʻono paha.

Mālama nui lākou, keu hoʻi ke ʻai holoʻokoʻa. Loaʻa iā lākou kokoke i kēlā me kēia meaʻai o kou kino e pono ai.

Hāʻawi nā 3.5 auneke (100 gram) o nā sardine i hoʻokahe ʻia ma mua o 200% o ka RDI no ka wikamina B12, 24% no ka wikamina D, a me 96% no ka selenium ().

ʻIkepili Omega-3: 2,205 mg no ke kīʻaha (149 gram) o nā sardine ʻAkelanika kēpau, a i ʻole 1,480 mg i 3.5 auneke (100 gram) ()

7. Anchovies (951 mg no ka lawelawe ʻana)

He mea liʻiliʻi nā anchovies, iʻa ʻaila i kūʻai pinepine ʻia i maloʻo a i ʻole kēpau.

ʻAi ʻia i nā ʻāpana liʻiliʻi loa, hiki ke ʻōwili ʻia nā anchovies a puni nā capers, hoʻokomo ʻia i loko o nā ʻoliva, a i ʻole hoʻohana ʻia e like me nā ʻalani pizza a me nā salakeke.

Ma muli o ko lākou ʻono ikaika, hoʻohana ʻia lākou e ʻono i nā kīʻaha a me nā mea ʻono he nui, e like me ka mea ʻono ʻo Worcestershire, remoulade, a me ka ʻaʻahu ʻo Kaisara.

ʻO Anchovies kahi kumu nui o ka niacin a me ka selenium, a ʻo nā anchovies boned kahi kumu kūpono o ka calcium ().

ʻIkepili Omega-3: 951 mg no kē kē kēa (2 auneke, a i ʻole 45 gram) o nā kūpuna i hoʻopaʻa ʻia i ʻEulopa, a i ʻole 2,113 mg i nā 3.5 auneke (100 gram) ()

8. Caviar (1,086 mg i kēlā me kēia lawelawe)

ʻO Caviar nā hua iʻa, a i ʻole ka roe.

ʻIʻike nui ʻia ma ke ʻano he meaʻai momona, hoʻohana pinepine ʻia ka caviar i nā mea liʻiliʻi ma ke ʻano he mea hoʻomaka, ʻono, a i ʻole nā ​​mea hoʻonani.

ʻO Caviar kahi kumu maikaʻi o ka choline a me kahi kumu waiwai o nā omega-3 fatty acid ().

ʻIkepili Omega-3: 1,086 mg no ka punetune (14.3 gram), a i ʻole 6,786 mg no 3.5 auneke (100 gram) ()

9. Nā hua flax (2,350 mg i kēlā me kēia lawelawe)

ʻO nā hua flax nā hua liʻiliʻi a ʻeleʻele a melemele paha. Hoʻomaʻu pinepine ʻia lākou, wili ʻia, a hoʻohana ʻia paha e hana i ka aila.

ʻO kēia mau hua i kahi kumu waiwai piha o ka omega-3 fat alpha-linolenic acid (ALA). No laila, hoʻohana pinepine ʻia ka aila flaxseed ma ke ʻano he kōkua omega-3.

ʻO nā hua flax kekahi kumu waiwai maikaʻi o ka puluniu, magnesium, a me nā meaola ʻē aʻe. Loaʻa iā lākou kahi omega-6 nui i ka lakio omega-3 i hoʻohālikelike ʻia me nā hua kanu aila (,,,).

ʻIkepili Omega-3: 2,350 mg i ka punetune (10.3 gram) o nā ʻanoʻano, a i ʻole 7,260 mg i ka punetune (13.6 gram) o ka aila (,)

10. Nā hua Chia (5,060 mg i kēlā me kēia lawelawe)

Nui ka momona o nā hua Chia - waiwai lākou i ka manganese, selenium, magnesium, a me kekahi mau meaʻai ʻē aʻe ().

Loaʻa kahi 1-auneke (28-gram) lawelawe o nā hua chia i 5 gram o ka protein, e like me nā amino acid ʻewalu pono āpau.

ʻIkepili Omega-3: 5,060 mg i ka auneke (28 gram) ()

11. Walnuts (2,570 mg i kēlā me kēia lawelawe)

ʻOi loa ka momona o ka walnuts a hoʻouka ʻia me ka puluniu. Loaʻa iā lākou he nui o ke keleawe, manganese, wikamina E, a me nā mea kanu mea nui ().

E nānā pono ʻaʻole e hemo i ka ʻili, no ka mea hoʻopili i ka hapa nui o nā walnuts 'phenol antioxidants, e hāʻawi nei i nā pono olakino koʻikoʻi.

ʻIkepili Omega-3: 2,570 mg no ka auneke (28 gram), a i ʻole ma kahi o 14 walnut hapalua ()

12. Nā Soybeans (1,241 mg i kēlā me kēia lawelawe)

ʻO ke soybeans kahi kumu maikaʻi o ka fiber a me ka protein protein.

He kumu maikaʻi lākou no nā meaola ʻē aʻe, e like me riboflavin, folate, vitamina K, magnesium, a me potassium ().

Eia nō naʻe, kiʻekiʻe loa ka soybeans i ka omega-6 fatty acid. Ua kuhiakau nā kānaka noiʻi i ka ʻai nui ʻana i ka omega-6 i kumu e hoʻoulu ai ().

ʻIkepili Omega-3: 670 mg i kahi 1/2 kīʻaha (47 gram) o nā soya i hoʻomoʻa ʻia, a i ʻole 1,443 mg i nā 3.5 auneke (100 gram) ()

13. Nā Mea ʻai ʻē aʻe?

E hoʻomanaʻo i nā ʻāpana 1-8 e kūkākūkā i nā meaʻai i loaʻa ka omega-3 momona EPA a me DHA, i loaʻa i kekahi o nā meaʻai holoholona, ​​nā iʻa iʻa, a me nā limu.

ʻO ka ʻokoʻa, nā ʻāpana 9-12 e mālama i nā meaʻai e hāʻawi i ka omega-3 momona ALA, ʻoi aku ka haʻahaʻa ma mua o nā ʻelua ʻē aʻe.

ʻOiai ʻaʻole kiʻekiʻe ma omega-3 e like me nā meaʻai ma luna, nui nā meaʻai ʻē aʻe i loaʻa nā helu kūpono.

Pākuʻi ʻia kēia mau hua i nā holoholona i hoʻomākaukau ʻia, nā hua hua hoʻomomona omega-3, nā ʻiʻo a me nā mea hana waiū mai nā holoholona i hānai ʻia i ka mauʻu, nā ʻano hemp, a me nā mea kanu e like me ka milo, kupu ʻo Brussels, a me purslane

Ke laina lalo

E like me kāu e ʻike ai, maʻalahi ka loaʻa ʻana o ka nui o ka omega-3 mai nā meaʻai āpau.

Hāʻawi nā Omega-3 i nā pono olakino he nui, e like me ka hakakā ʻana i ka mumū a me nā maʻi puʻuwai.

Eia nō naʻe, inā ʻaʻole ʻoe e ʻai i ka nui o kēia mau meaʻai a noʻonoʻo e nele ana paha ʻoe i ka omega-3, e noʻonoʻo e lawe i nā kōkua omega-3.