Cov khoom noj muaj nplua nuj nyob hauv Omega 3
Zoo Siab
- Cov zaub mov muaj ntau nyob hauv omega 3
- Cov txiaj ntsig ntawm Omega 3
- Pom zoo koob tshuaj txhua hnub ntawm omega 3
- Cov khoom noj muaj ntau nrog omega 3
Cov khoom noj muaj nplua nuj nyob hauv omega 3 yog qhov zoo rau kev ua haujlwm ntawm lub hlwb kom zoo thiab yog li tuaj yeem siv los txhim kho kev nco, ua qhov zoo rau kev kawm thiab kev ua haujlwm. Txawm li cas los xij, cov zaub mov no tseem tuaj yeem siv los ua cov tshuaj kho rau kev nyuaj siab thiab txawm tias siv los kho tus mob, xws li leeg mob. Saib ntxiv hauv Omega 3 kho kev nyuaj siab.
Omega 3 tau yooj yim nyob hauv ntses, tab sis nws qhov kev xav ntau tshaj yog nyob rau hauv daim tawv nqaij ntawm ntses thiab, yog li ntawd, nws yuav tsum tsis txhob muab tshem tawm. Txhawm rau kom pom muaj omega 3 nws yog qhov tseem ceeb tshaj plaws tias cov zaub mov tsis tau siav ntawm kev kub, tsis yog kib.
Cov zaub mov muaj ntau nyob hauv omega 3
Cov lus hauv qab no muaj qee cov piv txwv ntawm cov zaub mov muaj nplua nuj nyob hauv omega 3 nrog rau tus nqi.
| Khoom Noj | Feem | Kom muaj nuj nqis hauv omega 3 | Lub Zog |
| Siv Yis | 100 g | 3.3 g | 124 calories |
| Herring | 100 g | 1.6 g | 230 calories |
| Salmon | 100 g | 1.4 g | 211 calories |
| Tuna ntses | 100 g | 0.5 g | 146 calories |
| Chia noob | 28 g | 5.06 g | 127 calories |
| Cov noob flax | 20 g | 1.6 g | 103 calories |
| Ceev | 28 g | 2.6 g | 198 calories |
Cov txiaj ntsig ntawm Omega 3
Ntawm cov txiaj ntsig ntawm omega 3 peb tuaj yeem hais txog:
- Txo PMS tsis xis nyob;
- Txoj kev nco tag;
- Ntxiv dag zog rau lub hlwb. Saib: Omega 3 txhim kho kev kawm.
- Tiv kev nyuaj siab;
- Sib ntaus inflammatory mob;
- Txo cov kev pheej hmoo ntawm cov kab mob plawv;
- Cov roj uas txhaws qis;
- Txhim kho cov menyuam muaj peev xwm kawm tau;
- Txhim kho txoj kev ua tau zoo ntawm kev sib tw kis las siab;
- Pab hauv kev sib ntaus los tiv thaiv osteoporosis, los ntawm kev nce ntawm kev nqus ntawm calcium;
- Txo qhov feem ntau ntawm cov mob hawb pob;
- Kev pab hauv kev tiv thaiv mob ntshav qab zib.
Omega 3 tau faib ua ob ntu, ib txoj saw ntev thiab lwm cov saw luv, feem ntau xav tau rau tib neeg kev noj, vim nws muaj peev xwm hauv lub cev, yog cov saw ntev omega 3 thiab qhov no tsuas pom muaj ntses hauv dej tob, xws li raws li cov tau hais los saum no.
Txheeb xyuas cov lus qhia hauv cov yeeb yaj kiab hauv qab no:
Pom zoo koob tshuaj txhua hnub ntawm omega 3
Qhov pom zoo koob tshuaj txhua hnub ntawm omega 3 nws txawv raws lub hnub nyoog, raws li qhia hauv qab no:
| Muaj hnub nyoog ntau | Yuav tsum muaj omega 3 npaum li cas |
| Menyuam nce mus txog 1 xyoos | 0.5 g ib hnub |
| Thaum 1 thiab 3 xyoos | 40 mg txhua hnub |
| Nruab nrab ntawm 4 thiab 8 xyoo | 55 mg txhua hnub |
| Thaum muaj 9 txog 13 xyoos | 70 mg rau txhua hnub |
| Nyob nruab nrab ntawm 14 thiab 18 xyoo | 125 mg nyob rau ib hnub |
| Neeg Laus | 160 mg rau ib hnub |
| Cov poj niam laus | 90 mg txhua hnub |
| Cov poj niam thaum cev xeeb tub | 115 mg rau ib hnub |
Pom ib qho piv txwv ntawm cov zaub mov 3-hnub nrog cov zaub mov uas muaj cov zaub mov no ntau dua.
Cov khoom noj muaj ntau nrog omega 3
Cov khoom noj xws li butter, mis, qe thiab mov ci tuaj yeem pom nyob rau hauv cov ntawv muaj ntau ntxiv nrog omega 3, thiab yog txoj hauv kev zoo los ua kom muaj kev noj cov zaub mov tiv thaiv no.
Txawm li cas los xij, qhov zoo thiab ntau ntawm omega 3 hauv cov zaub mov no tseem yog qhov me me, thiab nws yog qhov tseem ceeb kom tswj kev noj cov zaub mov muaj ntau nyob rau hauv cov khoom noj no, xws li ntses liab, ntses ntses, tuna, flaxseed thiab chia, uas yuav tsum tau noj tsawg kawg ob zaug ib lub lim tiam.
Ntxiv rau, nws kuj tseem siv tau omega 3 tshuaj hauv tsiav tshuaj, uas yuav tsum tau nyiam dua raws li cov lus qhia ntawm tus neeg noj zaub mov zoo lossis kws kho mob.
Ntxiv nrog rau kev noj cov tshuaj omega 3, saib kuj tseem muaj 4 lub tswv yim txhawm rau txhawm rau txhawm rau nce cov rog.
Cov Ntawv Tshaj Tawm Tshiab
Puas Tsawg Txoj Cai Tshuaj Noj Me Ntsis Muaj Cai rau Koj?
