Omega-3 fatty acids ke metsoako ea bohlokoa bakeng sa batho. Empa kaha 'mele ha o ba hlahise o le mong, o hloka ho tseba moo oli e omega-3 e leng teng. Ho na le litsela tse 2 tsa ho kopanya tsena:
- lihlahisoa tse ling;
- lijo tse ling.
Li-omega-3 fatty acids ke lisebelisoa tse ntle tsa ho phekola le ho thibela maloetse a pelo, 'me li ntlafatsa maemo a moriri le letlalo. Ho phaella moo, omega-3 - e ntle haholo ea li-antioxidants. Ho hloka ha bona ho ka baka ts'oaetso ea mathata a tebileng a bophelo bo botle, mohlala, ho tepella maikutlong, kelello ea maikutlo, joalo-joalo.
Omega-3 e holimo ka ho fetisisa e hokae?
Ho molemo ho fumana dintho tse molemo le metsoako e hlokahalang ho tswa ho dijo. Motho e mong le e mong oa tseba ka lintho tsa omega-3 tlhapi. Ka bongata ba motsoako ona o molemo, saalmon, herring le baemeli ba litlhapi tsa leoatle ba le teng pele. Omega-3 e bolokiloe ka lijo tse entsoeng ka makotikoting. Ho phaella moo, lethathamo la lihlahisoa tsa liphoofolo, tse nang le omega-3, li kenyelletsa: mahe le nama ea khomo.
Mohloli oa omega-3 fatty acids ea semela se simolohileng
Har'a lihlahisoa tsena ho hlokahala ho fana ka peo ea folaxe le peo ea sesame, feela nahana hore ho molemo ho khetha peo ea mmala a khauta. Ho kgothaletswa ho e sila ka phofshoana mme o kenyelletsa e le dijo ho dijana tse sa tšoaneng. Ho phaella moo, omega-3 fatty acids e ka oli ea mohloaare le linate, ka mohlala, lialmonde, walnuts, joalo-joalo. Ka likaroloana tse ngata, lik'hemik'hale tsena li khabeng, linaoa, melon le spinach. Ka tsela, ke omega-3 fatty acids ea semela sa meroho e potlakileng le e ntlafatsoang haholo ke 'mele.
Lijo tse ratoang ka ho fetisisa tsa lijo, tse nang le omega-3, ke oli ea tlhapi le algae. Ho phaella moo, o ka reka ka lekhethong la lithethefatsi lisebelisoa tse khethehileng, tse nang le omega-3 fatty acids.