Abinci 12 Waɗanda suke da Highari sosai a Omega-3

Wadatacce

• 1. Mackerel (4,107 MG a kowane aiki)
• 2. Salmon (4,123 MG a kowace hidima)
• 3. Kwayar man hanta (2,682 MG a kowane aiki)
• 4. Herring (946 MG a kowace hidima)
• 5. Oysters (370 MG a kowace hidim)
• 6. Sardines (2,205 MG a kowace hidima)
• 7. Anchovies (951 MG a kowace hidima)
• 8. Caviar (1,086 MG a kowace hidima)
• 9. 'Ya'yan flax (MG guda 2,350)
• 10. Chia tsaba (5,060 MG a kowace hidima)
• 11. Gyada (2,570 MG a kowane aiki)
• 12. Waken soya (1,241 MG a kowane aiki)
• 13. Sauran Abinci?
• Layin kasa

Omega-3 fatty acid suna da fa'idodi daban-daban ga jikinka da kwakwalwarka.

Yawancin kungiyoyin kiwon lafiya na yau da kullun suna ba da shawarar mafi ƙarancin 250-500 MG na omega-3s kowace rana don manya masu lafiya (,, 3).

Kuna iya samun adadi mai yawa na omega-3 daga kifi mai kitse, algae, da abinci mai ƙanshi mai yawa.

Ga jerin abinci 12 waɗanda suke da yawa a cikin omega-3.

1. Mackerel (4,107 MG a kowane aiki)

Mackerel ƙananan ne, kifi mai ƙiba.

A cikin ƙasashen yamma, ana shan su da yawa kuma ana cin su azaman cikakkun fillet.

Mackerel yana da wadataccen wadataccen kayan gina jiki - aƙalla 3.5-ounce (100-gram) wanda ke ɗaukar fakiti 200% na Reference Daily Intake (RDI) na bitamin B12 da 100% na selenium ().

Menene ƙari, waɗannan kifin suna da daɗi kuma suna buƙatar shiri kaɗan.

Omega-3 abun ciki: 4,107 MG a cikin yanki ɗaya na gishiri mai gishiri, ko 5,134 MG a cikin oza 3.5 (gram 100) ()

2. Salmon (4,123 MG a kowace hidima)

Salmon shine ɗayan mafi yawan abinci mai ƙima a doron ƙasa.

Ya ƙunshi furotin mai inganci da nau'ikan abubuwan gina jiki, gami da ɗarin bitamin D, selenium, da bitamin na B (,).

Nazarin ya nuna cewa mutanen da ke cin kifi mai kitsewa, kamar su kifin kifi, suna da ƙananan haɗarin cututtuka kamar cututtukan zuciya, rashin hankali, da baƙin ciki (,,,).

Omega-3 abun ciki: 4,123 MG a cikin rabin fillet na dafaffen, salmon na Atlantic, ko 2,260 MG a cikin 3.5 oces (100 gram) ()

3. Kwayar man hanta (2,682 MG a kowane aiki)

Man kwayar hanta ya fi kari fiye da abinci.

Kamar yadda sunan yake, shi man da aka ciro daga hantarsa ​​ta kifin kifi.

Wannan man ba kawai mai yawa ne a cikin mai mai mai na omega-3 ba amma ana ɗora shi da bitamin D da A, tare da babban cokali ɗaya wanda ke ba da kashi 170% da 453% na RDIs, bi da bi ().

Sabili da haka, shan babban cokali ɗaya na man hanta fiye da yadda zai biya muku buƙatarku na abubuwan gina jiki masu mahimmanci guda uku.

Koyaya, kar a ɗauki sama da babban cokali ɗaya a lokaci guda, saboda yawan bitamin A na iya zama illa.

Omega-3 abun ciki: 2,682 MG a cikin tablespoon ()

4. Herring (946 MG a kowace hidima)

Herring shine matsakaiciyar sifa, mai kifi. Sau da yawa ana shan ta da hayaki mai sanyi, ko ɗanɗano, ko kuma a share ta, sannan a siyar da ita azaman abun ciye-ciye na gwangwani.

Kyafaffen herring sanannen abinci ne na karin kumallo a ƙasashe kamar Ingila, inda ake amfani da shi da ƙwai kuma ana kiransa kippers.

Kyakkyawan fillet da aka kyafaffen fillet ya ƙunshi kusan 100% na RDI don bitamin D da selenium da 221% na RDI na bitamin B12 ().

Omega-3 abun ciki: 946 MG a kowane matsakaiciyar fillet (gram 40) na kiringin tekun Atlantika, ko kuma 2,366 MG a cikin oces 3.5 (gram 100) ()

5. Oysters (370 MG a kowace hidim)

Shellfish na daga cikin abinci mai gina jiki da zaka ci.

A zahiri, kawa suna dauke da tutiya fiye da kowane irin abinci a doron duniya. Kawai danyen kawa guda 6 na gabas (oza 3 ko gram 85) sunkai 293% na RDI na zinc, 70% na tagulla, da 575% na bitamin B12 (,).

Ana iya cin kawa azaman abin ci, abun ciye-ciye, ko cikakken abinci. Raw oysters abinci ne mai ɗanɗano a ƙasashe da yawa.

Omega-3 abun ciki: 370 MG a cikin 6 raw, oysters na gabas, ko 435 MG a kowace oza 3.5 (gram 100) ()

6. Sardines (2,205 MG a kowace hidima)

Sardines ƙanana ne, kifi mai mai da yawa wanda ake ci azaman farawa, abun ciye-ciye, ko abinci mai ɗanɗano.

Suna da matukar amfani, musamman idan aka ci su duka. Suna ƙunshe da kusan duk wani abinci mai gina jiki da jikinka yake buƙata.

3.5 oces (gram 100) na sardines da aka zaba suna bada sama da 200% na RDI na bitamin B12, 24% na bitamin D, da kuma 96% na selenium ().

Omega-3 abun ciki: 2,205 MG a kowace kofi (gram 149) na sardines na gwangwani na Atlantic, ko kuma 1,480 MG a cikin oces 3.5 (gram 100) ()

7. Anchovies (951 MG a kowace hidima)

Anchovies ƙanana ne, kifi mai mai sau da yawa da aka sayi busasshe ko gwangwani.

Yawancin lokaci ana cinsa a ƙananan ƙananan, ana iya birgima anchovies a kusa da masu ɗebowa, cushe cikin zaitun, ko amfani da su azaman pizza da salatin salad.

Saboda tsananin dandano, ana amfani da su don ɗanɗana da yawa jita-jita da biredi, gami da miya na Worcestershire, remoulade, da sutturar Kaisar.

Anchovies babban tushe ne na niacin da selenium, kuma anchovies mai ƙayatarwa shine asalin tushen alli ().

Omega-3 abun ciki: 951 MG a kowane gwangwani (oza 2, ko gram 45) na anchovies na Turai masu gwangwani, ko 2,113 MG a cikin awo 3.5 (gram 100) ()

8. Caviar (1,086 MG a kowace hidima)

Caviar ya ƙunshi ƙwai kifi, ko roe.

Ana ɗaukarsa a matsayin kayan abinci mai ƙayatarwa, ana amfani da caviar a ƙananan ƙananan azaman farawa, ɗanɗano, ko ado.

Caviar shine kyakkyawan tushen choline da kuma tushen albarkatun mai mai omega-3 ().

Omega-3 abun ciki: 1,086 MG a cikin tablespoon (gram 14.3), ko 6,786 MG a kowace oces 3.5 (gram 100) ()

9. 'Ya'yan flax (MG guda 2,350)

'Ya'yan Flax ƙananan brownan ƙasa ne masu launin ruwan kasa ko rawaya. Sau da yawa ana nika su, ana nikarsu, ko kuma ana amfani da su wajen yin mai.

Wadannan tsaba sune mafi wadatar tushen abinci gaba daya na omega-3 fat alpha-linolenic acid (ALA). Sabili da haka, ana amfani da man flaxseed sau da yawa azaman ƙarin omega-3.

'Ya'yan flax suma suna da kyau a cikin fiber, magnesium, da sauran abubuwan gina jiki. Suna da babban omega-6 zuwa omega-3 rabo idan aka kwatanta da yawancin tsirrai masu tsire-tsire (,,,).

Omega-3 abun ciki: 2,350 MG a cikin tablespoon (gram 10.3) na dukkan tsaba, ko 7,260 MG a kowane cokali (gram 13.6) na mai (,)

10. Chia tsaba (5,060 MG a kowace hidima)

Chia tsaba suna da ban sha'awa mai ban sha'awa - suna da wadataccen manganese, selenium, magnesium, da wasu nutrientsan sauran abubuwan gina jiki ().

Matsakaicin ounce 1 (gram 28) na 'ya'yan chia ya ƙunshi gram 5 na furotin, gami da muhimman amino acid takwas.

Omega-3 abun ciki: 5,060 MG a kowane oza (gram 28) ()

11. Gyada (2,570 MG a kowane aiki)

Gyada tana da matukar amfani kuma an ɗora mata zare. Hakanan suna ƙunshe da adadi mai yawa na jan ƙarfe, manganese, bitamin E, da kuma mahimmin mahaɗan tsire-tsire ().

Tabbatar cewa ba cire fata ba, kamar yadda yake shirya yawancin walnuts 'phenol antioxidants, wanda ke ba da mahimman fa'idodi ga lafiya.

Omega-3 abun ciki: 2,570 MG a kowane oza (gram 28), ko kusan goro 14 ()

12. Waken soya (1,241 MG a kowane aiki)

Waken suya shine kyakkyawan tushen fiber da furotin na kayan lambu.

Hakanan sune kyakkyawan tushen wasu abubuwan gina jiki, gami da riboflavin, folate, bitamin K, magnesium, da potassium ().

Koyaya, waken soya shima yana da yawa a cikin mai mai mai omega-6. Masu binciken sunyi tunanin cewa cin omega-6 da yawa na iya haifar da kumburi ().

Omega-3 abun ciki: 670 MG a cikin kofi 1/2 (gram 47) na busasshiyar waken soya, ko kuma 1,443 MG a cikin oza 3.5 (gram 100) ()

13. Sauran Abinci?

Ka tuna cewa sassan 1-8 suna tattauna abinci wanda ya ƙunshi omega-3 fats EPA da DHA, waɗanda ke cikin wasu abincin dabbobi, abincin teku, da algae.

Akasin haka, sassan 9-12 suna ɗaukar abincin da ke ba da mai mai omega-3 ALA, wanda bai kai sauran biyun ba.

Kodayake basu da yawa a cikin omega-3 kamar abincin da ke sama, yawancin abinci suna ƙunshe da adadi mai kyau.

Waɗannan sun haɗa da ƙwai da aka kiwo, ƙwai masu wadatar omega-3, nama da kayayyakin kiwo daga dabbobin da ke ciyawar ciyawa, iri iri, da kayan lambu kamar alayyafo, Brussels sprouts, and purslane.

Layin kasa

Kamar yadda kake gani, yana da sauƙin sauƙi don samun yalwar omega-3s daga duka abinci.

Omega-3s suna ba da fa'idodin kiwon lafiya da yawa, kamar yaƙi da kumburi da cututtukan zuciya.

Koyaya, idan baku ci yawancin waɗannan abincin ba kuma kuna tsammanin ƙila za ku rasa omega-3s, yi la'akari da ɗaukar ƙarin omega-3.