I. Txheej txheem cej luam ntawm Omega-3
Omega-3 fatty acids yog ib chav kawm ntawm polyunsaturated fatty acids, feem ntau suav nrog alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) thiab eicosapentaenoic acid (EPA). Cov fatty acids no yog cov khoom noj tseem ceeb rau tib neeg lub cev thiab muaj ntau yam kev noj qab haus huv, tshwj xeeb tshaj yog rau cov hlab plawv, hlwb thiab kev tiv thaiv kab mob.
II. Lub luag haujlwm tseem ceeb ntawm Omega-3
Kev noj qab haus huv plawv: Cov kev tshawb fawb tau pom tias Omega -3 tuaj yeem txo qis triglyceride hauv cov ntshav thiab txo qhov kev pheej hmoo ntawm kab mob plawv thiab mob stroke. Tsis tas li ntawd, lawv tseem tuaj yeem pab txo cov ntshav siab thiab txhim kho lub plawv ua haujlwm.
Lub hlwb muaj nuj nqi: DHA yog ib qho tseem ceeb ntawm cov hlwb hlwb. Omega-3 pab txhim kho kev txawj ntse, txhim khu kev nco, thiab yuav txo tau txoj kev pheej hmoo ntawm Alzheimer's thiab lwm yam kab mob neurodegenerative.
Anti-inflammatory effect: Omega-3 muaj cov tshuaj tiv thaiv kab mob tseem ceeb thiab tuaj yeem pab txo cov tsos mob ntawm cov kab mob xws li mob caj dab.
Kev puas hlwb: Kev tshawb fawb tau pom tias Omega{0}} muaj txiaj ntsig zoo rau cov tsos mob ntawm kev nyuaj siab thiab kev ntxhov siab, thiab tuaj yeem txhim kho kev puas siab puas ntsws los ntawm kev tswj hwm qhov sib npaug ntawm cov neurotransmitters.
3. Qhov chaw ntawm Omega-3
Omega-3 fatty acids tuaj yeem tau los ntawm ntau yam khoom noj:
Ntses: Cov ntses rog xws li salmon, mackerel, thiab sardines yog qhov tseem ceeb ntawm DHA thiab EPA.
Cov roj cog: cov roj flaxseed, roj walnut, thiab cov roj taum pauv yog nplua nuj nyob rau hauv alpha-linolenic acid (ALA).
Txiv ntseej thiab noob: Xws li flaxseed, chia noob, thiab walnuts.
Cov khoom noj muaj zog: Qee cov khoom noj xws li qe, yogurt, thiab mis nyuj muaj zog kom ntxiv cov ntsiab lus ntawm Omega-3.
4. Daim ntawv thiab koob tshuaj ntawm cov khoom noj qab haus huv
Omega-3 cov khoom noj qab haus huv hauv khw feem ntau tuaj hauv cov ntawv hauv qab no:
Ntses roj capsules: Feem ntau hom Omega -3 tshuaj, feem ntau muaj DHA thiab EPA, nrog rau kev pom zoo koob tshuaj ntawm 1000-3000 mg ib hnub twg.
Flaxseed roj: Tsim nyog rau cov neeg tsis noj nqaij, feem ntau muab ALA, feem ntau yog ua kua los yog tshuaj ntsiav.
Algae roj: Omega -3 rho tawm los ntawm algae, nplua nuj nyob rau hauv DHA, haum rau cov neeg uas tsis noj ntses.
