6 ukudla okucebile ku-Omega 3 yama-vegans

Omega 3

I-Omega 3 iyisakhi esibalulekile okufanele siqiniseke ukuthi siyakufaka ekudleni kwethu uma isifiso sethu siwukugcina ukudla okunomsoco nokunempilo. Futhi nakuba lokhu kuhlotshaniswa kakhulu nokudla okuvela ezilwaneni njengezinhlanzi, kungatholakala nangemithombo yezitshalo. Sikhuluma ngalokhu namuhla, sabelane ngokudla okuyisithupha okucebile ku-Omega 3 yama-vegans.

Ama-Vegans ayakulahla ngokufanelekile ukusetshenziswa kwemikhiqizo yemvelaphi yezilwane, ngakho-ke adinga ukuthola i-Omega 3 kweminye imithombo, kulokhu imithombo yezitshalo. Namuhla sikhuluma ngokubaluleke kakhulu, ukudla okucebile kakhulu i-omega 3 yama-vegans, ngaleyo ndlela inikeza ezinye izindlela zokudla okunomsoco.

Kungani i-omega 3 ibalulekile ekudleni kwethu?

I-Omega 3 wuhlobo lwe amafutha acid ebalulekile esikuthola ngokudla kuphela ngoba umzimba wethu awukwazi ukukukhiqiza. Okubalulekile ekusebenzeni kahle kwemizimba yethu, idlala indima ebalulekile empilweni yenhliziyo nemithambo yegazi, ekuthuthukiseni nasekusebenzeni kobuchopho, impilo yamehlo kanye nokwehliswa kokuvuvukala ngokujwayelekile.

Ukudla okucebile ku-Omega 3: Imbewu yefilakisi nama-walnuts

Ucwaningo lwesayensi lubonise ukuthi lawa ma-fatty acids angasiza ekunciphiseni amazinga e-cholesterol ne-triglyceride egazini, ukunciphisa umfutho wegazi futhi kuvimbele izifo zenhliziyo nemithambo yegazi. Inzuzo yayo nayo ibonakaliswe ekusebenzeni kwengqondo kanye nesistimu yezinzwa, okufaka isandla empilweni engcono yobuchopho, ukugxila kanye nenkumbulo.

Ngaphezu kwalokho, i-omega 3 ine izakhiwo ezilwa nokuvuvukala, okungase kube yinzuzo ekwehliseni ukuvuvukala okungamahlalakhona kanye nokunciphisa ingozi yezifo ezinjenge-arthritis, metabolic syndrome, kanye nezinhlobo ezithile zomdlavuza. Ngakho-ke, asikho isizathu esisodwa sokufaka imithombo ye-omega 3 ekudleni kwethu.

6 ukudla okucebile ku-Omega 3 yama-vegans

Singayithola kanjani i-Omega 3 uma ingekho ngemikhiqizo yemvelaphi yezilwane? Ngemithombo yezitshalo, sihlale sikhumbula ukuthi ezinye zazo sizodinga amanani amakhulu ukuze sizihlanganise nokuthi lokhu kungase kungabi yinzuzo ngokuphelele. I-Chia, imbewu yefilakisi kanye nama-walnuts wukudla kwezitshalo okunobukhona obukhulu be-Omega 3. Kodwa, akuzona zodwa. Thola okuyisithupha okubaluleke kakhulu.

  • Imbewu ye-Chia: Imbewu ye-chia encane iwumthombo omuhle kakhulu wemifino ye-omega 3. Ukuze usebenzise kangcono imisoco yayo, noma kunjalo, kubalulekile ukuyifaka emanzini noma ukuyigaya. Kungakho sincoma ukuwangeza kuma-smoothies nama-yogurts, uwayeke aphumule imizuzu engama-30 noma uwafafaze achotshoziwe kumasaladi.
  • Imbewu yefilakisi: Lezi zinhlamvu zaziwa nge-omega 3 ephezulu kanye ne-fiber content. Ungawagaya futhi uwafake ekuphekeni kwesinkwa sakho, amakhekhe, amakhukhi noma uwasebenzise njengeqanda le-vegan ekulungiseleleni ukudla.

Imbewu ye-Chia ecebile nge-Omega 3

  • Amantongomane: Amantongomane aqukethe inani elihle le-omega 3. Ungawadla njengokudla okulula, uwangeze kumasaladi akho noma uwasebenzise ekulungiseni ama-pestos noma amasoso. Imvamisa kunconywa ukuthi udle kuze kube yidlanzana ngosuku.
  • Ukhula lwasolwandle: Izimila zasolwandle, njenge-spirulina noma i-chlorella, zicebile ku-omega 3 nezinye izakhamzimba. Ungawafaka kuma-smoothie akho, isobho, izitshulu noma uze uwadle njengezithako ezifakwe kwifomu yethebhulethi.

Imikhiqizo ye-soy

  • amafutha e-hemp: Amafutha e-Hemp atholakala ngokucindezela imbewu ye-hemp futhi anamanani angasho lutho (ngaphansi kuka-0,3%) we-THC. Kungomunye umthombo we-omega 3, nakuba ingajwayelekile kangako. Ungayisebenzisa njengamanye amafutha njengendlela yokugqoka isaladi noma uyengeze kuma-smoothies nama-shakes.
  • Ubhontshisi wesoya nemikhiqizo esuselwe: Ubhontshisi wesoya kanye nokuphuma kwawo, okufana ne-tofu ne-tempeh, kucebile nge-omega 3. Faka lokhu kudla ezitsheni zakho zemifino eyinhloko ukuze ukwandise ukudla kwakho kwalesi sakhi esibalulekile.

Khumbula…

Lokhu okunye kokudla okuthakazelisa kakhulu okucebile ku-Omega 3 yama-vegans, kodwa hhayi kuphela. Kusukela kancane uyi-vegan? Khumbula ukuzazisa futhi ucele iseluleko kuchwepheshe wezempilo ngaphambi kokwenza izinguquko ezinkulu ekudleni kwakho, ikakhulukazi uma unenkinga yezempilo ukuze ungayibhebhethekisi futhi ugweme ukuhlushwa yinoma yiluphi uhlobo lokuntuleka.


Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.