12 Cov Khoom Noj Uas Muaj Khoom Noj Loj Tshaj Hauv Omega-3

Zoo Siab

• 1. Mackerel (4,107 mg rau ib zaug)
• 2. Tshuaj ntsev (4,123 mg rau ib zaug)
• 3. Cod daim siab roj (2,682 mg rau ib zaug)
• 4. Herring (946 mg rau ib zaug)
• 5. Oysters (370 mg rau ib zaug)
• 6. Sardines (2,205 mg rau ib zaug)
• 7. Anchovies (951 mg ib zaug ua haujlwm)
• 8. Caviar (1,086 mg rau ib zaug)
• 9. Cov noob flax (2,350 mg rau ib zaug)
• 10. Chia noob (5,060 mg rau ib zaug)
• 11. Walnuts (2,570 mg rau ib zaug)
• 12. Taum pauv (1,241 mg rau ib zaug)
• 13. Lwm Cov Khoom Noj?
• Hauv qab kab

Omega-3 fatty acids muaj ntau cov txiaj ntsig rau koj lub cev thiab lub hlwb.

Ntau lub koom haum saib xyuas kev noj qab haus huv pom zoo kom tsawg kawg ntawm 250-500 mg ntawm omega-3s ib hnub rau cov neeg laus noj qab haus huv (,, 3).

Koj tuaj yeem tau cov roj omega-3 ntau los ntawm cov rog rog, algae, thiab ntau cov zaub uas muaj cov rog ntau.

Nov yog cov npe ntawm 12 cov zaub mov uas muaj roj ntau hauv omega-3.

1. Mackerel (4,107 mg rau ib zaug)

Mackerel yog cov me me, cov rog rog.

Hauv cov tebchaws nyob sab hnub poob, feem ntau lawv haus luam yeeb thiab noj zaub mov puv nkaus.

Mackerel yog qhov muaj txiaj ntsig zoo rau lub cev - ib qho 3.5-ounce (100-gram) pabcuam pob khoom 200% ntawm Kev Siv Txhua Hnub Ua Haujlwm (RDI) rau cov vitamins B12 thiab 100% rau selenium ().

Dab tsi ntxiv, cov ntses no qab thiab xav tau npaj me me.

Cov ntsiab lus Omega-3: 4,107 mg rau hauv ib qho ntawm cov kua ntsev cov ntsev, lossis 5,134 mg rau ib qho 3.5 ounces (100 grams) ()

2. Tshuaj ntsev (4,123 mg rau ib zaug)

Salmon yog ib qho ntawm cov khoom noj uas muaj zaub mov nyob rau hauv ntiaj teb.

Nws muaj cov protein ua tau zoo thiab muaj ntau yam khoom noj muaj txiaj ntsig, nrog rau ntau cov vitamin D, selenium, thiab B vitamins (,).

Kev tshawb fawb qhia tias cov tib neeg uas noj ntses tsis xwm yeem, xws li salmon, muaj kev pheej hmoo tsawg dua ntawm cov kab mob xws li mob plawv, dementia, thiab kev nyuaj siab (,,,).

Cov ntsiab lus Omega-3: 4,123 mg nyob rau hauv ib nrab ib lub khob ntawm cov zaub mov siav, ua liaj ua teb Atlantic salmon, lossis 2,260 mg hauv 3.5 ounces (100 grams) ()

3. Cod daim siab roj (2,682 mg rau ib zaug)

Cod roj roj yog cov khoom siv ntau dua ntawm cov khoom noj ntxiv.

Raws li lub npe cuam tshuam, nws yog cov roj tawm ntawm lub siab ntawm codfish.

Cov roj no tsis tsuas yog muaj roj ntau hauv omega-3 fatty acids tab sis kuj muaj cov vitamins D thiab A, nrog rau ib lub roj diav muab 170% thiab 453% ntawm RDIs, feem ().

Yog li ntawd, noj tsuas yog ib ib tablespoon ntawm cod daim siab roj ntau dua li qhov txaus siab koj xav tau peb yam tseem ceeb uas tsis txaus ntseeg.

Txawm li cas los xij, tsis txhob noj ntau tshaj ib zaug ib zaug, vim ntau cov vitamin A yuav muaj kev phom sij.

Cov ntsiab lus Omega-3: 2,682 mg rau ib diav ()

4. Herring (946 mg rau ib zaug)

Herring yog cov nruab nrab, ntses roj. Nws yog feem ntau txias-haus, pickled, lossis precooked, tom qab ntawd muag raws li cov khoom noj txom ncauj.

Kev haus luam yeeb herring yog cov zaub mov nrov noj tshais hauv cov tebchaws zoo li Askiv, uas nws tau txais kev pabcuam nrog cov qe thiab hu ua kippers.

Ib qho qauv uas haus luam yeeb muaj yuav luag 100% ntawm RDI rau cov vitamin D thiab selenium thiab 221% ntawm RDI rau cov vitamin B12 ().

Cov ntsiab lus Omega-3: 946 mg rau ib qho nruab nrab fillet (40 gram) ntawm kippered Atlantic herring, lossis 2,366 mg rau 3.5 ounces (100 grams) ()

5. Oysters (370 mg rau ib zaug)

Qaij muaj nyob ntawm cov zaub mov zoo tshaj uas koj tuaj yeem noj.

Qhov tseeb, oysters muaj ntau cov zinc ntau dua li lwm cov zaub mov hauv lub ntiaj teb. Tsuas yog 6 cov zom ua nyoos rau sab hnub tuaj (3 ooj lossis 85 grams) ntim 293% ntawm RDI rau zinc, 70% rau tooj liab, thiab 575% rau vitamin B12 (,).

Oysters tuaj yeem noj tau raws li kev qab los noj mov, txom ncauj, lossis tag nrho cov pluas noj. Tus kab mob nyoos yog ib qho qab heev hauv ntau lub teb chaws.

Cov ntsiab lus Omega-3: 370 mg nyob rau hauv 6 nyoos, cov sab hnub tuaj, lossis 435 mg rau 3.5 ounces (100 grams) ()

6. Sardines (2,205 mg rau ib zaug)

Sardines yog cov heev me me, oily ntses uas nquag noj raws li cov hnub pib, khoom noj txom ncauj, lossis khoom noj qab zib.

Lawv yog cov ua rau lub cev muaj txiaj ntsig zoo, tshwj xeeb yog thaum noj mov tag nrho. Lawv yuav luag txhua cov as-ham uas koj lub cev xav tau.

3.5 ooj (100 grams) ntawm cov noob sev uas muaj kua ntau tshaj 200% ntawm RDI rau cov vitamin B12, 24% rau cov vitamin D, thiab 96% rau selenium ().

Cov ntsiab lus Omega-3: 2,205 mg rau ib lub khob (149 grams) ntawm cov kaus poom hauv Atlantic sardines, lossis 1,480 mg rau 3.5 ounces (100 grams) ()

7. Anchovies (951 mg ib zaug ua haujlwm)

Anchovies yog cov pob me me, oily ntses feem ntau yuav tau qhuav lossis ntim cov kaus poom.

Feem ntau noj nyob rau hauv feem me me, anchovies tuaj yeem dov ib ncig ntawm capers, stuffed hauv cov txiv ntseej, lossis siv los ua pizza thiab nyias toppings.

Vim yog lawv lub zog tsw qab, lawv kuj tau siv los saj ntau cov tais diav thiab kua zaub, nrog rau Worcestershire cov ntses, ua kom rov zoo dua, thiab kev hnav khaub ncaws Caesar.

Anchovies yog qhov zoo ntawm niacin thiab selenium, thiab cov pob zeb anchovies yog qhov muaj txiaj ntsig zoo ntawm calcium ().

Cov ntsiab lus Omega-3: 951 mg rau ib poom (2 ooj, lossis 45 gram) ntawm cov kaus poom European anchovies, lossis 2,113 mg rau 3.5 ounces (100 grams) ()

8. Caviar (1,086 mg rau ib zaug)

Caviar muaj ntses qe, lossis roe.

Dav suav tias yog khoom noj khoom haus zoo nkauj, caviar yog feem ntau siv rau hauv cov khoom me me li tus pib, taster, lossis garnish.

Caviar yog qhov zoo ntawm choline thiab nplua nuj qhov ntawm omega-3 fatty acids ().

Cov ntsiab lus Omega-3: 1,086 mg rau ib diav (14.3 grams), lossis 6,786 mg rau ib 3.5 ounces (100 grams) ()

9. Cov noob flax (2,350 mg rau ib zaug)

Cov noob flax yog cov noob daj lossis xim daj. Lawv feem ntau yog av, as, lossis siv los ua roj.

Cov noob no yog nyob deb tshaj tag nrho cov khoom noj muaj txiaj ntsig ntawm omega-3 rog alpha-linolenic acid (ALA). Yog li ntawd, roj flaxseed feem ntau yog siv los ua cov tshuaj omega-3 ntxiv.

Flax noob kuj yog qhov zoo ntawm cov khoom siv fiber ntau, magnesium, thiab lwm yam khoom noj haus zoo. Lawv muaj qhov zoo omega-6 rau omega-3 piv nrog cov noob cog roj feem ntau (,,,).

Cov ntsiab lus Omega-3: 2,350 mg rau ib diav (10.3 grams) ntawm tag nrho cov noob, lossis 7,260 mg rau ib diav (13.6 grams) roj (,)

10. Chia noob (5,060 mg rau ib zaug)

Chia cov noob yog cov zaub mov tsis txaus - lawv tau nplua nuj nyob hauv manganese, selenium, magnesium, thiab ob peb lwm yam as-ham ().

Tus txheem 1-ounce (28-gram) liab ntawm chia noob muaj 5 gram ntawm cov protein, suav nrog txhua yim tseem ceeb amino acids.

Cov ntsiab lus Omega-3: 5,060 mg rau ib moog haujlwm (28 grams) ()

11. Walnuts (2,570 mg rau ib zaug)

Walnuts yog khoom noj khoom haus heev thiab thauj khoom nrog fiber ntau. Lawv tseem muaj cov tooj, manganese, vitamin E, nrog rau cov khoom cog tseem ceeb ().

Nco ntsoov tsis txhob tshem tawm daim tawv nqaij, vim tias nws tau ntim ntau ntawm walnuts 'phenol antioxidants, uas muaj cov txiaj ntsig zoo rau kev noj qab haus huv.

Cov ntsiab lus Omega-3: 2,570 mg rau ib moog haujlwm (28 grams), lossis li 14 walnut halves ()

12. Taum pauv (1,241 mg rau ib zaug)

Taum pauv yog qhov uas ua rau muaj protein thiab zaub zoo.

Lawv tseem yog qhov khoom noj zoo rau lwm yam khoom noj muaj txiaj ntsig, suav nrog riboflavin, folate, vitamin K, magnesium, thiab potassium ().

Txawm li cas los xij, cov taum pauv tseem muaj ntau hauv omega-6 fatty acids. Cov kws tshawb nrhiav tau xav tias kev noj zaub mov ntau omega-6 yuav ua rau muaj mob ().

Cov ntsiab lus Omega-3: 670 mg rau hauv ib lub khob 1/2 (47 grams) ntawm cov taum pauv qhuav, lossis 1,443 mg rau 3.5 ounces (100 grams) ()

13. Lwm Cov Khoom Noj?

Nco ntsoov tias ntu 1–8 tham txog cov khoom noj uas muaj omega-3 fats EPA thiab DHA, uas pom muaj nyob hauv qee cov tsiaj cov khoom noj, nqaij nruab deg, thiab algae.

Hloov pauv, ntu 9–12 tswj cov zaub mov uas muab cov omega-3 rog ALA, uas yog qhov qis dua rau lwm ob.

Txawm hais tias tsis siab nyob rau hauv omega-3 raws li cov zaub mov saum toj no, ntau lwm cov zaub mov muaj cov nqi tsim nyog.

Cov no suav nrog lub qe dhau los, qe omega-3-qe ntxiv, nqaij thiab khoom noj siv mis ua los ntawm cov tsiaj muaj nyom, hemp noob, thiab zaub xws li zaub ntsuab, Zaub pob qe, thiab purslane.

Hauv qab kab

Raws li koj tuaj yeem pom, nws yog qhov yooj yim kom tau txais ntau omega-3s los ntawm tag nrho cov zaub mov.

Omega-3s muab cov txiaj ntsig zoo rau kev noj qab haus huv ntau, xws li sib ntaus mob thiab mob plawv.

Txawm li cas los xij, yog tias koj tsis txhob noj ntau cov zaub mov no thiab xav tias koj tuaj yeem tsis txaus omega-3s, xav txog kev noj tshuaj omega-3.