Vitamin F yog ib lub npe tsis muaj npe rau polyunsaturated fatty acids, cov kev pab cuam uas peb muaj ntau tshaj li qhov hnov. Vitamin Omega 3 thiab Omega 6. Cov vitamins muaj peev xwm muab coj los ua ke ntawm peb lub cev, tab sis yog tias muaj ib yam mob twg, tsawg kawg yog ib qho ntawm omega acids yuav tsum tawm los ntawm sab nraud, vim tias lawv tau sib koom ua ke.
Cov chaw Omega acids
Vitamins Omega 3 thiab Omega 6 muaj peev xwm muab tau tsis tsuas yog los ntawm ntses, tab sis kuj los ntawm cov khoom cog. Cov roj zaub muaj alpha-linoleic acid, uas, tom qab noj tshuaj, hloov mus rau Omega 3. Cov roj zoo li no muaj nyob hauv:
- Walnuts;
- almonds;
- flax;
- sunflower;
- cov zaub ntsuab;
- rapeseed roj;
- soybeans;
- grain cov qoob loo.
Txawm li cas los xij, tsuas yog 10% ntawm linoleic acid uas nyob rau hauv cov khoom no yog absorbed los ntawm lub cev. Yog li, seb koj nyiam nws los tsis, thiab koj yuav tsum noj ntses
.Hiav txwv ntses thiab txhua hom nqaij nruab deg - qhov no yog qhov zoo tshaj plaws thiab yog qhov tseem ceeb ntawm cov vitamins los yog fatty acids Omega 3. Thiab cov roj ntses cov ntses, thiab qhov txias nws qhov chaw, qhov ntau dua cov omega ntsiab lus.
Piv txwv, 3-4 txhua hnub ntawm cov vitamins Omega 3 zoo tshaj plaws hauv cov ntses nram qab no:
- cod;
- ntses liab;
- herring;
- sprat;
- mackerel;
- sardine;
- nees mackerel;
- sturgeon;
- capelin;
- mullet;
- halibut;
- sab;
- trout;
- haddock;
- hiav txwv bass.
Thiab mus txog rau kaum hnub koob tshuaj muaj nyob rau hauv 100 g ntawm daim siab lub siab, los ntawm uas nws ua raws li hais tias kom npog qhov kev xav tau rau ib qho ntawm cov vitamins omega 3 txaus noj 10 g ntawm daim siab ntawm no ntses. Thiab yog tias cov ntses twb tau tawm ntawm koj pob ntseg lawm, koj tuaj yeem sau cov zaub xam lav nrog cov roj uas lub siab daim siab tau muab, nws tseem yog nplua nuj hauv omega acids.
Cov txiaj ntsig
Nws yog ib qho nyuaj heev los tham txog cov txiaj ntsig ntawm Omega 3 thiab 6, vim hais tias nws zoo li tias cov rog no yog kho thiab ennobling tag nrho tib neeg lub cev los ntawm lub plawv thiab lub hlwb rau cov plaub hau thiab cov rau tes. Ntawm no yog qee cov qauv ntawm lawv qhov kev ua:
- Omega acids txo cov roj cholesterol , li no tiv thaiv kab mob ntawm cov kab mob hauv cov kab mob - atherosclerosis, plawv nres, ntshav txhaws, arrhythmias, thiab lwm yam;
- Omega acids yuav tsum muaj txhua hnub rau peb lub hlwb, thiab siv tas mus li los tiv thaiv kev nyuaj siab, kev tawm tsam kev ua phem, thiab tsim kho kev puas hlwb hauv cov menyuam;
- Tiv thaiv retina los ntawm kev laus;
- tiv thaiv tsis nco qab Alzheimer's;
- yog kev tiv thaiv ntawm lub siab los ntawm kev rog;
- txo qhov kev pheej hmoo ntawm kev mob ntshav qab zib;
- nce kev tiv thaiv thiab tiv thaiv kom txhob muaj kev ywj pheej.