Thaum nws los txog rau kev noj zaub mov, Omega-3 fatty acids feem ntau tau txais ntau yam. Lawv yog cov rog tseem ceeb uas txhawb lub hlwb kev noj qab haus huv, txo qhov mob, thiab ua rau lub siab mob. Tab sis ntau npaum li cas omega-3 peb puas tau txais los ntawm qe, thiab ob lub qe txaus kom tau raws li kev xav tau txhua hnub?
Ntau npaum li cas omega-3 yog hauv qe?
Omega-3 cov ntsiab lus hauv cov qe nyob ntawm seb cov hens tau nce siab thiab pub.
Cov qe niaj zausfeem ntau muaj30-80 mg ntawm Omega-3Rau ib lub qe.
Omega-3 enriched qe(los ntawm hens pub Flaxseed, roj ntses, lossis algae) tuaj yeem muaj200-500 mg rau ib lub qe.
Yog li, ob lub qe txheem yuav muabTxog 60-160 mg, thaum ob lub qe enriched yuav muab400-1,000 mgntawm Omega-3.
Ntau npaum li cas omega-3 peb puas xav tau?
Cov koomhaum kev noj qab haus huv feem ntau pom zoo250-500 mg ntawm EPA thiab DHA ib hnubRau cov laus. Cov no yog cov ntaub ntawv zoo tshaj plaws ntawm Omega-3, feem ntau pom hauv ntses thiab tshuaj ntxiv. Ala (los ntawm cov nroj tsuag thiab qe) tuaj yeem hloov mus rau EPA thiab DHA hauv lub cev, tab sis tus nqi hloov siab dua yog tsawg heev (feem ntau tsawg dua 10%).
Qhov no txhais tau tias:
Ob lub qe ib leeg yogtsis txausYuav kom tau raws li omega-3 xav tau.
Ob lub qe enriched tuaj yeem npog ib feem tseem ceeb, qee zaum ze rau qhov yuav tsum tag nrho txhua hnub.
Lwm cov chaw ntawm Omega-3
Txhawm rau kom muaj kev tsim nyog, sib txuas cov qe nrog lwm cov Omega-3-nplua nuj zaub mov xws li:
Rog Ntses (salmon, sardines, mackerel)
Chia noob, flaxseeds, walnuts
Omega-3 pab (roj ntses lossis roj algae)
Puas yog ob lub qe txaus los npog koj txhua hnub omega-3 xav tau? Cov lus teb yog nyob ntawm seb lawv puas yog ib txwm los yog Omega-3 enriched qe. Thaum lub qe ib txwm muab ib qho me me xwb, cov qe enriched tuaj yeem muab tau li 1,000 mg rau ob pluag. Yog xav paub ntau ntxiv txog cov kev daws teeb meem zoo rau cov qe, cov tshuaj, thiab khoom noj khoom haus, uas tau sib txuas dawb nrogMingda, ib tug ntseeg siab tsim khw ntawm high - Zoo yas ntim.