Yuav noj li cas omega 3 tiv thaiv lub plawv nres
Zoo Siab
Txhawm rau tiv thaiv lub plawv nres thiab lwm yam teeb meem hauv lub plawv xws li cov roj hauv siab thiab atherosclerosis, koj yuav tsum nce kev noj zaub mov ntau nyob rau hauv omega 3, xws li cov ntses ntsev, roj thiab flaxseed, txiv ntseej thiab txiv ntoo.
Omega 3 yog cov rog zoo uas ua rau hauv lub cev ua cov tshuaj tiv thaiv kab mob thiab tiv thaiv, muaj txiaj ntsig ntawm txo cov roj (cholesterol) phem, txhim kho cov roj (cholesterol) zoo, txhim kho cov ntshav ncig thiab ua haujlwm ntawm lub paj hlwb, ua qhov tseem ceeb rau lub cim xeeb.
Cov khoom noj muaj nplua nuj nyob hauv omega 3
Cov zaub mov muaj nplua nuj nyob hauv omega 3 feem ntau yog cov ntses qab ntsev, xws li sardines, salmon thiab tuna, noob xws li flaxseed, noob hnav thiab chia, qe thiab roj txiv ntoo xws li txiv ntseej, walnuts thiab almonds.
Tsis tas li, nws kuj tseem tuaj yeem pom cov khoom lag luam ntxiv nrog cov khoom noj no, xws li mis, qe thiab margarine. Saib cov omega 3 npaum li cas hauv cov zaub mov.
Omega 3 cov zaub mov nplua nuj
Txhawm rau kom muaj zaub mov ntau nyob hauv omega 3, ntses yuav tsum tau noj 2 mus rau 3 zaug hauv ib lub lim tiam thiab suav nrog hauv zaub mov muaj zaub mov ntau nyob hauv cov khoom noj no hauv ib hnub.
Ntawm no yog ib qho piv txwv ntawm cov zaub mov muaj 3-hnub muaj zaub mov zoo noj:
| Hnub 1 | Hnub 2 | Hnub 3 | |
| Noj tshais | 1 khob mis nrog mis kas fes 1 lub khob cij wholemeal nrog cheese thiab noob hnav 1 txiv kab ntxwv | 1 yogurt nrog 1 teaspoon ntawm flaxseed 3 ci nrog curd 1/2 mashed avocado | 1 khob mis nrog 30 g ntawm whole grains thiab 1/2 tablespoon ntawm hom qoob mog 1 txiv tsawb |
| Noj tshais | 1 txiv moj coos + 3 cov kua nplaum tawg | Zaub qhwv kua zaub nrog txiv qaub | 1 Txiv hmab + 1 rab phom ntawm tes luaj |
| Noj su los noj hmo | 1 grilled salmon fillet 2 lub qos hau zaub xas lav, lws suav thiab dib qab 1 lub tes tsho | Tuna nplej zom nrog kua ntses lws suav Broccoli, chickpea thiab liab dos zaub xam lav 5 txiv pos nphuab | 2 Cov zaub tsib uas muaj ci 4 diav mov 1 tug taum tw Pob Tsuas A Mineira 2 cov nplais ntawm cov kua txob |
| Noj su txom ncauj | 1 lub tais ntawm oatmeal nrog 2 lub txiv ntoo | 1 khob ntawm txiv tsawb smoothie + 2 tablespoons ntawm oats | 1 yogurt 1 lub ncuav nrog cheese |
| Pluas Hmo | 1 txhais tes ntawm cov whole grains | 2 dia ntawm cov txiv hmab txiv ntoo qhuav | 3 tus ua ncuav qab zib |
Txog hnub thaum cov zaub mov tseem ceeb yog ua los ntawm nqaij lossis nqaij qaib, qhov npaj yuav tsum tau siv cov roj canola lossis ntxiv 1 diav ntawm cov roj flax hauv qhov quaj.
Saib cov yeeb yaj kiab hauv qab no thiab tshawb xyuas cov txiaj ntsig ntawm omega 3:
Cov Lus Nrig
Yuav Ua Li Cas Rub Tawm Cov Khaub Ncaws Pastel Ncaws Pob Ua Si