Pehea e hoʻopau ai i ka omega 3 e pale ai i ka hōʻeha puʻuwai
Anter
I mea e pale aku ai i ka puʻuwai puʻuwai a me nā pilikia puʻuwai e like me ke kiʻekiʻe o ke kolesterol a me ka atherosclerosis, pono ʻoe e hoʻonui i kāu ʻai ʻana i nā meaʻai i loko o ka omega 3, e like me ka iʻa wai paʻakai, ʻaila a me flaxseed, chestnuts a me nā nati.
ʻO ka Omega 3 kahi momona maikaʻi e hana i ke kino ma ke ʻano he antioxidant a me anti-inflammatory, loaʻa ka pōmaikaʻi o ka hōʻemi ʻana i ka cholesterol maikaʻi ʻole, ka hoʻonui ʻana i ka kolesterol maikaʻi, ka hoʻomaikaʻi ʻana i ke kahe o ke koko a me ka hana o ka ʻōnaehana nīnūnē, he mea nui no ka hoʻomanaʻo.
Nā meaʻai e waiwai ana i ka omega 3
ʻO nā meaʻai waiwai i ka omega 3 ka iʻa nui loa i ka paʻakai, e like me sardine, salmon a me nā tuna, nā ʻanoʻano e like me ka flaxseed, sesame a me chia, nā hua a me nā hua ʻaila e like me ka ʻai, nā walnuts a me nā ʻalemona.
Hoʻohui ʻia, hiki ke loaʻa pū i nā huahana i hoʻopaʻa ʻia me kēia meaʻai, e like me ka waiū, nā hua a me ka margarine. E ʻike i ka nui o ka omega 3 i nā meaʻai.
ʻO ka papa inoa waiwai ʻo Omega 3
No ka loaʻa ʻana o kahi papaʻai momona i ka omega 3, pono e hoʻopau ʻia ka iʻa i 2 a 3 mau manawa i ka pule a hoʻokomo i ka papa kuhikuhi i kahi meaʻai momona i kēia mea momona i kēlā me kēia lā.
Eia kahi laʻana o ka papaʻai 3 lā waiwai i kēia mea momona.
| Lā 1 | Lā 2 | Lā 3 | |
| ʻAina kakahiaka | 1 kīʻaha waiū me ke kofe ʻole i hoʻomomona ʻia 1 palaoa wholemeal me ka tī a me ka sesame ʻAlani | 1 yogurt me 1 tīpune o ka olonā 3 toast me ka curd 1/2 popo avocado | 1 kīʻaha o ka waiū me 30 g o nā hua āpau a me 1/2 punetēpu o ka palaoa palaoa 1 maiʻa |
| Mea ʻai kakahiaka | 1 pea + 3 pahū ʻai | Kāpena wai me ka Lemon | 1 tangerine + 1 mau niʻa |
| ʻO kaʻaina awakea a ʻaina awakea paha | 1 hoʻopiha i ka salemona paʻi 2 ʻuala i hoʻolapalapa ʻia lettuce, ʻōmato a me ka salakega kukama 1 lima lima | Pālani Tuna me ka meaʻai kāmato ʻO Broccoli, chickpea a me ka saladi onion ʻulaʻula 5 mauʻu strawberry | 2 sardine i ʻō ʻia 4 punetēpō o ka laiki 1 heʻe kī Kāpena A Mineira 2 ʻāpana o ka paina |
| Mea ʻai ahiahi | 1 pola o ka oatmeal me nā hua 2 | 1 aniani o ka maiʻa momona + 2 punetēpō o ka ʻoka | 1 yogurt 1 berena me ka tī |
| Pāʻina ʻaina | 1 mau mānoanoa o ka palaoa holoʻokoʻa | 2 punetēpu o nā hua maloʻo | 3 mau kuki holoʻokoʻa |
I nā lā ke hoʻokumu ʻia ka ipu nui i ka ʻiʻo a i ʻole ka moa, pono e hoʻomākaukau me ka aila canola a i ʻole e hoʻohui i 1 teaspoon o ka ʻaila olonā i ka uē mākaukau.
E nānā i ka wikiō aʻe a nānā i nā pono o ka omega 3:
Hana I Kēia Lā
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