Faʻafefea ona faʻaumatia omega 3 e puipuia ai le faʻamaʻi fatu
Anotusi
Ina ia puipuia le faʻafitauli o le fatu ma isi faʻafitauli i le fatu e pei o le maualuga o le kolesterol ma le atherosclerosis, e tatau ona e faʻateleina lou taumafaina o meaʻai e tele i le omega 3, pei o iʻa masima, suauʻu ma flaxseed, chestnuts ma nati.
Omega 3 o se gaʻo lelei e galue i le tino o se antioxidant ma anti-inflammatory, o loʻo iai le penefiti o le faʻaititia o le leaga o le kolisi, faʻateleina le lelei o le kolisi, faʻaleleia le toto ma le faʻagaioiga o le neula, e taua tele mo le manatuaina.
Meaʻai mauoa ile omega 3
Meaʻai mauoa i omega 3 e tele lava iʻa masima vai, pei o sardines, samani ma tuna, fatu e pei o flaxseed, sesame ma chia, fuamoa ma suauʻu fualaʻau e pei o chestnuts, walnuts ma almonds.
I se faʻaopopoga, e mafai foi ona maua i oloa faʻamalosia ma lenei nutrient, pei o susu, fuamoa ma margarine. Vaʻai le aofaʻi o omega 3 i meaʻai.
Omeka 3 mauoa lisi
Ina ia i ai se taumafataga mauoa i le omega 3, iʻa tatau ona faʻaumatia 2 i le 3 taimi i le vaiaso ma aofia ai i le lisi o meaʻai o loʻo tele i lenei nutrient i le aso.
Lenei o se faʻataʻitaʻiga o le 3-aso taumafataga mauʻoa i lenei nutrient:
| Aso 1 | Aso 2 | Aso 3 | |
| Taeao | 1 ipuinu susu ma le kofe e leʻi faʻaaluina 1 falaoa atoa ma sisi ma sisi 1 moli | 1 yogurt ma 1 sipuni o flaxseed 3 toast ma curd 1/2 mashed avocado | 1 ipu susu ma le 30 g o fatu atoa ma le 1/2 sipuni o saito mago 1 faʻi |
| Taeao o le taeao | 1 pea + 3 kulimi kulimi | Kapisi sua ma le tipolo | 1 tangerine + 1 luʻitau nati |
| Meaʻai o le aoauli poʻo le 'aiga o le afiafi | 1 fualaʻau salmon vela 2 pateta pateta letisi, tamato ma kukama salati 1 lima | Tuna pasta ma le sosi tamato Broccoli, moa ma le salati aniani mumu 5 strawberries | 2 sardini sinasina 4 sipuni araisa 1 sipi pi Kapisi O Se Mineira 2 fasi fasi fala |
| Meaʻai mama i le aoauli | 1 pesini oatmeal ma 2 nati | 1 ipu tioata fai lamolemole + 2 sipuni o oats | 1 yogurt 1 falaoa ma sisi |
| Taumafataga i le afiafi | 1 lima o fatu atoa | 2 sipuni o fualaʻau mamago | 3 kuki atoa |
I aso pe a faʻavae le ipu autu i aano o manu poʻo moa, o le sauniuniga e tatau ona faia e faʻaaogaina ai le kanola suauʻu pe faʻaopopo 1 sipuni ti o le flax oil i le sauni tagi.
Matamata i le vitio lenei ma siaki faʻamanuiaga o le omega 3:
Lauiloa I Luga O Le Portal
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