Omega-3s hu ua irreplaceable vim li cas, vim tias peb lub cev xav tau lawv, tab sis tsis tuaj yeem tsim nws ntawm nws tus kheej. Qhov no txhais tau tias lawv tsuas tuaj yeem tau txais los ntawm cov khoom noj tau noj. Omega-3s yog cov rog uas tsis txaus ua si lub luag haujlwm tseem ceeb hauv kev ua haujlwm hauv lub hlwb, lawv pab txo kev mob hauv lub cev thiab txo cov roj cholesterol.
Cov tsos mob pib tshwm sim tsis txaus yog kev ncig tsis zoo, ua kom tawv nqaij qhuav, nco tsis meej thiab nkees. Qhov tsis txaus yog ib qho teeb meem uas nquag muaj txawm hais tias omega-3 cov zaub mov muaj txhij txhua rau txhua tus. Txhawm rau zam kom tsis muaj teeb meem hauv cov acids, koj yuav tsum ntxiv qee yam ntawm kaum yam zaub mov siab hauv qhov tseem ceeb omega-3s rau koj cov zaub mov noj.
Cauliflower
Cov neeg feem coob cuam tshuam nrog ntses nrog omega-3s, tab sis muaj cov khoom siv cog ntoo los ntawm cov as-ham zoo li no. Cauliflower yog ib qho zaub pheej ywg ntxiv rau koj cov zaub mov noj. Nws kuj tseem muaj cov magnesium, niacin thiab poov tshuaj los pab kom koj lub plawv noj qab nyob zoo.
Ceev
Lwm qhov ntawm omega-3s yog txiv ntoo. Koj tuaj yeem muab ntxiv rau koj cov khoom noj rau cov khoom txom ncauj, nphoo cov txiv ntoo ntawm cov zaub xam lav lossis ntxiv rau ib qho twg. Ntawm lawv: pecans, walnuts, txiv laum huab xeeb thiab cashews.
Chia noob
Ib diav ntawm chia noob yuav muab rau koj zoo omega-3 boost. Koj tuaj yeem ntxiv cov noob no rau zaub nyoos, kua txiv av, ua tshais ua tshauv, lossis smoothies. Lawv muab qhov zoo rau cov protein, fiber ntau, phosphorus, magnesium, thiab calcium.
Salmon
Salmon yog cov ntses uas feem ntau cuam tshuam nrog omega-3s, tab sis ib qho roj muaj roj yuav ua haujlwm ib yam nkaus. Tab sis nws yog qhov zoo dua los muab qhov kev nyiam rau cov ntses uas ntes tau hauv lub thoob dej.
Zaub pob qe
Yog tias koj tab tom nrhiav kev xaiv cov neeg tsis noj nqaij los daws koj li kev tsis txaus omega-3, tom qab ntawd Brussels sprouts yog qhov kev xaiv zoo. Zaub pob hauv nplooj kuj yog los ntawm ntau yam khoom noj haus.
Zaub roj
Soybean, txiv ntseej thiab flaxseed roj yog cov peev txheej ntawm omega-3s. Ua noj nrog cov roj no yuav yog txoj hauv kev zoo rau kev kho kom tsis zoo.
Cov qe
Raws li qee qhov chaw, cov qe hauv tsev ua tau tiag 7 zaug cov rog muaj roj ntau dua li cov qe niaj zaus, thiab lawv tsis kim dua.
Cov noob flax
Flaxseed kuj tseem yog cov peev txheej ntawm omega-3. Tab sis yog tias koj tab tom yuav haus lawv, koj yuav tsum zom lawv ua ntej, vim tias lawv nyuaj heev rau lub cev zom. Koj tuaj yeem siv cov flaxseeds hauv av los ntawm kev ntxiv rau smoothies, txaws lawv rau ntawm cov porridge, lossis ntxiv rau lawv rau cov khoom ci.
Cov nqaij npuas
Yog tias koj yog ib tus neeg nyiam nqaij, ntxiv nqaij ntshiv zaub mov rau koj cov zaub mov noj yuav pab tshem tawm cov omega-3 qhov tsis txaus. Tab sis ceev faj, vim tias kev noj nqaij liab ntau dhau yuav ua rau lwm yam kev nyuaj.
Nqaij
Cov khaub noom taum pauv thiab taum pauv xws li nqaij taum taum thiab ntsuab taum yog cov khoom ntawm omega-3s. Lawv yog cov zoo rau cov neeg tsis noj nqaij lossis zaub vegan vim lawv yog cov khoom noj muaj protein thiab fiber.
