Phahameng ea Litlhapi ho Omega-3 Fatty Acids

Re utloa ho hongata mabapi le ho ja mafura a mafura a mafura a omega-3 matsatsing ana. Ho bonahala eka beke e 'ngoe le e' ngoe ho etsoa phuputso e ncha e totobatsang molemo o mong oa bophelo bo botle ha u ja " mafura a mafura " a fumanoang linthong tse mafura tse sesang metsing a batang.

Ba bang ba rona re hopola tlhapi e neng e bitsoa "lijo tsa boko." Omega-3s ke lebaka leo ka lona. Ke li-anti-inflammatory tse matla tse thusang 'mele hore o folise mathata a mefuta eohle, ho tloha mahlo a sa boneng ho ea ho lefu la Alzheimer.

Litlhapi ke mohloli o ka sehloohong oa omega-3 fatty acids, empa hase litlhapi tsohle tse bōpiloeng tse lekanang. Mona litlhapi tse hlano tse nang le omega-3s tse phahameng ka ho fetisisa.

• 01 ea 05

  Salemone

  Salmon e fumaneha ka ho fetisisa le e tloaelehileng ea litlhapi tse hlano tse ka holimo tsa omega-3s. Supermarket e 'ngoe le e' ngoe e na le saalm, 'me hoo e batlang e le lijo tse ling tsa leoatle li pheha kemiso e le' ngoe ea salmon e ratang ho ea ho eona.

  Salmon e molemo ho e ja ho fumana omega-3s e kholo e tla ba morena oa saalmon hape e bitsoang saalmon sa chinook, e leng sa naha-e fumanoeng ho tloha California ho Alaska.

  Ho thahasellisang ke hore, saalmon ea makotikoting e boetse e phahame mafura ana a maholo. Li- sockey le li-salmon tsa silevera li ntse li le holimo ho omega-3s, eseng feela ka Chinooks.

  Far med salmon, e leng mofuta o tloaelehileng ka ho fetisisa lipapatsong, ke iffy. Ke seo u se jang, 'me li-salmon tse ngata tsa temo li feptjoa ka lijo tse fanang ka naha-sena se theola mahlakore a bona a omega-3. Liphoofolo tse ntle li molemo, empa lihoai li ntse li le hantle.

• 02 ea 05

  Sardine

  Li-sardine, haholo-holo tse hloekileng, li monate, li ngata ebile li theko e tlaase. Sebeletsa bona ba kentse kapa ba phehoe ka mongobo oa langa le le lej.

  Ha u fumane tse hloekileng? Li-sardine tsa makotikete li ntle hantle haeba u batla ho eketsa tlhahiso ea hau ea omega-3. Sebeletsa li-sardine tse ka kenngoeng ka makotikotlong tse tšolotsoeng ka har'a sethopo bakeng sa khabiso ea khale.

• 03 ea 05

  Smelt

  Smelt e fumaneha haholo karolong ea ho qetela ea mohoete oa supermarketeng ea hau, hangata e se e hloekisitsoe.

  Litlhapi tsena tse nyenyane li etsoa bakeng sa fryer - li li hlase, mohlomong li e-na le li- batter tsa japane tsa Japane tse nyenyane - ebe li li ja joaloka likhae tsa Fora.

• 04 ea 05

  Shad

  Shad ea Amerika e ka 'na ea e-ba thata ho fumana ntle leha u lula lebōpong la leoatle. Ha e le hantle botle ba selemo, moriti o boima ho feta sardine kapa herring, empa ba na le masapo a mangata ao u lokelang ho a sebetsa.

  Haeba u fumana shad marakeng a hau Bochabela, u ka fumana li-fillets tse se nang thuso. Ka bophirimela, o tla lokela ho sebetsana le masapo.

• 05 ea 05

  Li-anchovies

  Hoo e ka bang li-anchovies tsohle tseo u tla li fumana li bolokiloe hobane li tsamaea hampe ka potlako.

  Haeba u fumana li-anchovies tse ncha , grill kapa u li koahele 'me u li sebeletse feela. Li-anchovies tse bolokiloeng li ka kenngoa lijong tsa langa le le lej kapa-ka mokhoa o fokolang-tsa pizza kapa lijana tse ling tsa Mediterranean.

  Li-boquerone kapa li-anchovies tse tšoeu tsa Sepanishe li phekoloa ka letsoai le asene 'me li pholile haholoanyane ebile li le ntle ho feta li-anchovies tse nang le litene tseo u tla li fumana ka linkho. Li ka fumanoa limmarakeng tse ntle.