Amfanin Amfanin Omega-3 Fatty Acids

Wadatacce

• Bita don

Omega-3 fatty acids suna da fa'idodin fa'idodin kiwon lafiya da yawa, gami da rage cholesterol da matakan triglyceride, rage cututtukan zuciya, da yaƙar asarar ƙwaƙwalwa. FDA ta ba da shawarar cewa mutane ba su cinye fiye da gram 3 na omega-3 fatty acids kowace rana daga abinci. Anan akwai wasu mafi kyawun tushen omega-3s.

Fish

Kifi mai mai kamar salmon, tuna, da sardines sune tushen tushen omega-3s. Yayin da cin abinci mai yawa a cikin cin kifin ke haifar da haɗarin fallasawar mercury, wani bincike a Makarantar Kiwon Lafiyar Jama'a ta Harvard ya gano cewa fa'idodin dogon lokaci na cin kifin ya wuce duk wani haɗarin da zai iya haifarwa. Idan ba ku son cin kifi a cikin gabatarwar gargajiya, gwada burger tuna!

Flaxseed

Flaxseed shine kayan abinci mai wadataccen omega-3 wanda zaka iya haɗawa cikin sauƙi cikin tsarin abincin ku mai lafiya. Ya zo da duka ko murƙushewa, amma mutane da yawa suna son murkushe saboda jiki yana sha da narkar da shi da kyau. Kuna iya yayyafa flaxseed akan hatsin ku na safe ko ƙara zuwa yogurt don ƙumburi mai daɗi.

Sauran Ƙari da Tsaba

Idan kuna sha'awar shan ƙarin man kifi, zaɓi kwaya wanda ba shi da mercury da sauran ƙazanta. Nemo capsules masu ruɓi mai shiga saboda suna hana ƙoshin kifi kuma jikin ku yana sha su da kyau. FDA ta ba da shawarar cewa kada ku wuce gram 2 a rana idan kuna shan kari. Yana da kyau koyaushe a tuntuɓi likita tukuna.

Bita don