Abincin Indiya 10 Waɗanda suke da wadata a cikin Omega-3 Fatty Acids

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Dole ne ku ji labarin mai mai omega-3 da kuma yadda waɗannan ke amfanar jiki. Akwai da yawa waɗanda wataƙila ba su taɓa jin labarin ƙwayoyin omega-3 da ƙimar da suke amfani da lafiya ba.

Omega-3 fatty acid sune lafiyayyen ƙwayoyi da jiki ke buƙata don aiwatar da ayyuka masu mahimmanci daban-daban. Omega-3 fatty acid sune mahimmin kitsen mai wanda ya fada karkashin rukunin polyunsaturated fatty acid kuma suna daga cikin manyan nau'ikan guda uku wadanda suka hada da ALA, EPA da DHA.

Ana samun Docosahexaenoic acid (DHA) daga madarar nono ko man kifi. Ana samun Eicosapentaenoic acid (EPA) daga kifin mai mai ko mai kamar kifin wanda ake samu daga kifin kifi, mackerel, da sauransu. Ana samun Alpha-linolenic acid (ALA) a cikin kwaya irin na flax flaves, chia seed and nuts.

chia tsaba a cikin ruwa amfanin

Omega-3 fatty acids shima yana da mahimmiyar rawa wajen girma da kuma aiki yadda yakamata na jikin mutum.

Bari mu kalli abincin Indiya waɗanda ke da wadataccen mai mai omega-3.

domin samun ruwan hoda lips na maganin gida

1. 'Ya'yan Flax

'Ya'yan flax suna da ƙarfin gina jiki kuma sune kyakkyawan tushen ƙwayoyin omega-3. Babban fa'idar flax flax shine, ana iya saukeshi cikin hatsi ko sumul. A sami babban cokali na 'ya'yan flax kullum don ƙara yawan ƙwayoyin omega-3.

2. Sardines

Sardines sune kifin mai wanda yake cike da mai mai yawa na omega-3. Hakanan suna dauke da babban sinadarin sodium. Yawanci ana cin sardine a matsayin abun ciye ciye, wanda aka saka a sandwiches, salads ko pizza. Hakanan zaka iya dafa su ta kowace hanyar da kake so.

3. Qwai

Qwai an san su da sinadarin gina jiki, amma kuma suna dauke da sinadarai masu yawa na omega-3. Qwai ma na dauke da wasu sinadarai na bitamin da na ma'adanai. Don kara yawan sinadarin mai na omega-3, za a iya dafaffen kwai a maimakon a samu shi a cikin nau'ikan omelette ko kuma farauta.

4. Chia Tsaba

Chia tsaba bawai kawai masu wadatar mai na omega-3 ba amma kuma suna da yawa a cikin sauran bitamin, ma'adanai da fiber masu cin abinci suma. An loda su da magnesium, protein, da calcium wadanda ke taimakawa wajen hana kamuwa da ciwon suga, inganta motsa jiki da kuma kara lafiyar kwakwalwa.

shawarwari don lafiya gashi a gida

5. Farin kabeji

Farin kabeji shima kyakkyawan tushe ne na mai mai omega-3. Wannan kayan lambu yana da kyau dan kiyaye lafiyayyan yanayin zuciya kuma yana da wadatar abubuwan gina jiki kamar niacin, magnesium da potassium. Steam da farin kabeji kafin cinye shi don kashe ƙwayoyin cuta.

6. Salmon

Salmon ba kawai mai wadatar bitamin D bane amma kuma shine babban tushen albarkatun mai na omega-3. Yana da yawa a furotin da phosphorous. Lafiyayyen kitsen da ke cikin kifin na hana haɗarin cututtuka na zuciya da jijiyoyin jini kuma zai iya rage bugun zuciya da hawan jini.

7. Brussels tsiro

Brussel sprouts ƙananan ƙananan kayan lambu ne masu ɗimbin yawa na ƙwayoyin omega-3 kuma ana ɗaukarsu a matsayin abinci cikakke ga fata. Kowane ɗawainiyar tsire-tsire ya ƙunshi miligram 430 na alpha-linolenic acid (ALA). Amma, tururi man goshin ya tsiro kafin cinye shi.

yadda ake cire tanning daga fata

8. Hemp Tsaba

'Ya'yan itacen hemp suna cike da mahimmin mai mai omega-3. Hakanan tsaba ma suna cikin sunadarai da polyunsaturated fatty acid kamar su stearidonic acid (SDA) da gamma-linolenic acid (GLA). Zaku iya yayyafa irin hatsi akan abinci kamar salads ko sandwiches.

9. Soyayyen Waken Soya

Ba mutane da yawa suka san wannan furotin wanda yake da wadataccen mai mai omega-3. Waken soya na da alpha-linolenic acid (ALA), wanda ke inganta lafiyar zuciya. Kuna iya samun kwano na dafaffiyar waken soya don ƙara yawan shan mai na omega-3.

10. Man Kifi

Man kifi kyakkyawan tushe ne na mai mai omega-3. Ana ba da umarnin kari na man kifi ga marasa lafiya da yawa, saboda yana hanawa da sarrafa cututtukan zuciya. Fitsaran omega-3 suma suna taimakawa rage saukar karfin jini shima.

Raba wannan labarin!

Idan kuna son karanta wannan labarin, ku raba shi ga ƙaunatattunku.

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