Ib qho ntawm cov tseem ceeb rau kev noj qab haus huv thiab kev ua neej ntev yog qhov sib npaug ntawm fatty acids hauv lub cev. Omega acids yog "cov rog zoo" uas tsis tuaj yeem tshem tawm txawm tias kev noj haus.
Cov Lus Qhia
Kauj ruam 1
Ntau cov kev tshaj tawm, qhia txog qhov ntse npaum li cas lossis qhov kev daws qhov no ua rau cov rog thiab txhawb cov kev poob phaus, tau qhia txog lub tswv yim ntawm kev pheej hmoo ntawm cov rog mus rau hauv lub siab ntawm ib tus neeg niaj hnub. Qhov tseem ceeb hais txog kev nrhiav cov khoom noj muaj roj tsawg, thiab ntau yam "cov roj hlawv" nthuav dav rau kev noj haus tsuas yog paub meej tias lub tswv yim rog yog thawj tus yeeb ncuab ntawm kev noj qab haus huv uas yuav tsum tau tawm tsam tsis zoo.
Kauj ruam 2
Txawm li cas los xij, cov khoom noj khoom haus niaj hnub tsis zoo siab tos txais cov kev ua no thiab ceeb toom tias cov rog tsis tsuas yog tsim kev puas tsuaj, tab sis kuj siv tsis tshua muaj txiaj ntsig, thiab tseem ceeb heev rau kev tswj hwm kev noj qab haus huv, lub neej ntev thiab lub cev zoo. Lub cev rog yog tsim los tsim kev tiv thaiv ib puag ncig lub hlwb ntawm lub cev, thiab cov lus sib xyaw ua ke ntawm cov qog ua raws li cov rog ntawm cov neeg noj.
Kauj ruam 3
Cov rog yog cais raws li saturated, monounsaturated, thiab polyunsaturated. Ob pawg tseem ceeb tshaj plaws ntawm polyunsaturated fatty acids, Omega-3 thiab Omega-6, yog qhov tseem ceeb rau tib neeg lub cev, vim hais tias lawv tsis tau muab tso ua ke hauv nws, thiab tsuas yog cov rog no yog cov khoom noj rau tib neeg.
Qhov zoo tshaj plaws ntawm Omega-acids yog hiav txwv ntses - nws muaj "cov rog zoo" nyob rau hauv daim ntawv yooj yim tshaj plaws rau assimilation. Nws yog ib qho tseem ceeb kom nco ntsoov tias cov nyiaj ntau tshaj ntawm qhov tseem ceeb omega acids muaj nyob hauv oily ntses keeb kwm los ntawm hiav txwv txias.
Kauj ruam 4
Tshaj qhov ntau ntawm Omega-3 yog salmon. Tab sis thaum muas lub siab zoo ntses no, koj yuav tsum tau siab mloog rau qhov tseeb tias nws cov keeb kwm yuav tsum tau muaj tub rog caij nkoj kiag. Tsa rau ntawm cov liaj teb tshwj xeeb thiab pub nrog pub pub, salmon yuav tsis muaj txiaj ntsig yog qhov chaw ntawm cov rog rog.
Kauj ruam 5
Halibut, trout, tuna, ntses los ntawm salmon tsev neeg - noj tsis muaj tsawg qhov chaw tsim txiaj nyob rau hauv cov nqe lus ntawm cov ntsiab lus ntawm fatty acids tom qab salmon. Kev noj tsuas yog 100 g ib hnub ntawm cov ntses no tso cai rau koj kom tau txais kev xav tau txhua hnub ntawm Omega-3.
Kauj Ruam 6
Ntawm cov ntses kaus poom, sardine, Baltic herring, thiab sardinella muaj cov ntsiab lus ntau tshaj plaws ntawm omega-acids.
Kauj Ruam 7
Ntawm cov kev xaiv nyiaj txiag, kev xaiv yuav tsum tau muab rau herring, tab sis tsis salted lossis maj mam salted, tab sis freshly khov. Tshaj ntsev txo cov txiaj ntsig kev noj qab haus huv ntawm cov ntses no.
Kauj ruam 8
Kev nqus ntawm omega-acids nyob rau hauv lub cev nrog zaub mov yuav tsum tau muab vim muaj kev saib xyuas: kev tsis txaus ntawm "cov rog zoo" ua rau muaj teeb meem nrog kev tsim cov tshuaj hormones tseem ceeb thiab kev puas tsuaj rau lub cell cell. Tsis tas li ntawd, cov roj ntsha tiv thaiv ntau cov kab mob: mob plawv, mob sib koom tes, tsis txaus siab nyob rau hauv qib roj cholesterol, thiab lwm yam.
