Daudzi p\u0101rtikas produkti satur Omega-3 tauksk\u0101bes. Di\u0113ta ar augstu noteiktu zivju, s\u0113klu un riekstu saturu var pal\u012bdz\u0113t ieg\u016bt vair\u0101k omega 3.<\/p>\n\n\n\n
Omega-3 tauksk\u0101bes sniedz da\u017e\u0101das priek\u0161roc\u012bbas j\u016bsu \u0137ermenim un smadzen\u0113m.<\/p>\n\n\n\n
Liel\u0101k\u0101 da\u013ca liel\u0101ko vesel\u012bbas organiz\u0101ciju iesaka veseliem pieaugu\u0161ajiem pat\u0113r\u0113t vismaz 250 l\u012bdz 500 mg eikozapenta\u0113nsk\u0101bes (EPA) un dokozaheksa\u0113nsk\u0101bes (DHA) dien\u0101. \u0160o daudzumu var sasniegt, \u0113dot divas porcijas treknu zivju ned\u0113\u013c\u0101.<\/p>\n\n\n\n
J\u016bs varat ieg\u016bt lielu daudzumu omega-3 tauku no trekn\u0101m ziv\u012bm, a\u013c\u0123\u0113m un vair\u0101kiem trekniem augu p\u0101rtikas produktiem.<\/p>\n\n\n\n
Ieteicam\u0101 augu izcelsmes omega-3 deva ir 1600 mg v\u012brie\u0161iem un 1100 mg sieviet\u0113m.<\/p>\n\n\n\n
\u0160eit ir p\u0101rtikas produkti, kas ir \u013coti bag\u0101ti ar omega 3:<\/p>\n\n\n\n
Skumbrija ir mazas, treknas zivis.<\/p>\n\n\n\n
Daudz\u0101s valst\u012bs tos parasti k\u016bpina un \u0113d k\u0101 veselu fileju.<\/p>\n\n\n\n
Lietuv\u0101 skumbrija ir viena no popul\u0101r\u0101kaj\u0101m.<\/p>\n\n\n\n
Skumbrija ir neticami bag\u0101ta ar uzturviel\u0101m, un 100 gramu porcija satur 500% References Dienas Values\u00a0(RDV) B12 vitam\u012bna un 130% sel\u0113na.<\/p>\n\n\n\n
Turkl\u0101t \u0161\u012bs zivis ir gar\u0161\u012bgas un t\u0101m ir nepiecie\u0161ama neliela sagatavo\u0161ana.<\/p>\n\n\n\n
Omega 3 saturs<\/strong>: 4580 mg EPA un DHA (kombin\u0113ti) uz 100 gramiem zivju.<\/p>\n\n\n\n Lasis ir viens no uzturviel\u0101m bag\u0101t\u0101kajiem p\u0101rtikas produktiem uz plan\u0113tas.<\/p>\n\n\n\n Tas satur augstas kvalit\u0101tes olbaltumvielas un da\u017e\u0101das uzturvielas, tostarp augstu D vitam\u012bna, sel\u0113na un B vitam\u012bnu l\u012bmeni.<\/p>\n\n\n\n P\u0113t\u012bjumi liecina, ka cilv\u0113kiem, kuri regul\u0101ri \u0113d treknas zivis, piem\u0113ram, lasi, ir maz\u0101ks risks saslimt ar t\u0101d\u0101m slim\u012bb\u0101m k\u0101 sirds slim\u012bbas, demence un depresija.<\/p>\n\n\n\n Omega 3 saturs:<\/strong> 2150 mg EPA un DHA (kop\u0101) uz 100 gramiem zivju.<\/p>\n\n\n\n Mencu aknu e\u013c\u013ca ir vair\u0101k papildin\u0101jums nek\u0101 p\u0101rtika.<\/p>\n\n\n\n K\u0101 nor\u0101da nosaukums, t\u0101 ir e\u013c\u013ca, kas ieg\u016bta no zivju akn\u0101m, ko sauc par mencu.<\/p>\n\n\n\n Papildus tam, ka \u0161\u012b e\u013c\u013ca ir bag\u0101ta ar omega 3 tauksk\u0101b\u0113m, t\u0101 ir ar\u012b bag\u0101ta ar vitam\u012bniem D un A, un viena \u0113damkarote nodro\u0161ina dienas v\u0113rt\u012bbu (DN) attiec\u012bgi 170% un 453%.<\/p>\n\n\n\n T\u0101p\u0113c, pat\u0113r\u0113jot tikai 1 \u0113damkaroti mencu aknu e\u013c\u013cas vair\u0101k, nek\u0101 atbilst j\u016bsu vajadz\u012bb\u0101m p\u0113c trim neticami svar\u012bg\u0101m uzturviel\u0101m.<\/p>\n\n\n\n Tom\u0113r nelietojiet vair\u0101k par 1 \u0113damkaroti vienlaikus, jo p\u0101r\u0101k daudz A vitam\u012bna var b\u016bt kait\u012bgs.<\/p>\n\n\n\n Omega-3 saturs<\/strong>: 2438 mg EPA un DHA (kombin\u0113ti) uz \u0113damkaroti.<\/p>\n\n\n\n Si\u013c\u0137e ir vid\u0113ja lieluma trekna zivs. Bie\u017ei vien tas ir auksti k\u016bpin\u0101ts, marin\u0113ts vai iepriek\u0161 sagatavots un p\u0101rdots k\u0101 konserv\u0113ta uzkoda.<\/p>\n\n\n\n K\u016bpin\u0101tas si\u013c\u0137es ir popul\u0101rs brokastu \u0113diens t\u0101d\u0101s valst\u012bs k\u0101 Anglija, kur to sauc par kiperiem un pasniedz ar ol\u0101m.<\/p>\n\n\n\n Lietuv\u0101 daudziem gar\u0161o si\u013c\u0137e ar s\u012bpoliem.<\/p>\n\n\n\n 100 gramu si\u013c\u0137u porcija satur gandr\u012bz 100% sel\u0113na (DN) un 779% (DN) B12 vitam\u012bna.<\/p>\n\n\n\n Omega 3 saturs<\/strong>: 2150 mg EPA un DHA (kombin\u0113ti) uz 100 gramu porciju.<\/p>\n\n\n\n Gliemenes ir viens no barojo\u0161\u0101kajiem \u0113dieniem, ko varat \u0113st.<\/p>\n\n\n\n Paties\u012bb\u0101 ar auster\u0113m ir kas vair\u0101k cinks<\/a> nek\u0101 jebkur\u0161 cits \u0113diens uz plan\u0113tas. Tikai 6 neapstr\u0101d\u0101t\u0101s austrumu auster\u0113s (85 grami) ir 289% (DN) cinka, 69% vara un 567% B12 vitam\u012bna.<\/p>\n\n\n\n Austeres var \u0113st k\u0101 uzkodu vai k\u0101 veselu \u0113dienu. Neapstr\u0101d\u0101tas austeres ir delikatese daudz\u0101s valst\u012bs.<\/p>\n\n\n\n Omega 3 saturs<\/strong>: 329 mg EPA un DHA (kombin\u0113ti) 6 neapstr\u0101d\u0101t\u0101s austrumu auster\u0113s.<\/p>\n\n\n\n Sard\u012bnes ir \u013coti mazas treknas zivis, kuras parasti \u0113d k\u0101 uzkodu vai delikatesi.<\/p>\n\n\n\n Tie ir \u013coti barojo\u0161i, \u012bpa\u0161i, ja tos \u0113d neapstr\u0101d\u0101tus. Tie satur gandr\u012bz visas organismam nepiecie\u0161am\u0101s uzturvielas.<\/p>\n\n\n\n 100 gramu kalt\u0113tu sard\u012b\u0146u porcija nodro\u0161ina vair\u0101k nek\u0101 370% DN vitam\u012bna B12, 24% D vitam\u012bna un 96% sel\u0113na.<\/p>\n\n\n\n Omega 3 saturs:<\/strong> 1463 mg EPA un DHA (kombin\u0113ti) vien\u0101 gl\u0101z\u0113 (149 grami) konserv\u0113tu Atlantijas sard\u012b\u0146u vai 982 mg 100 gramu porcij\u0101.<\/p>\n\n\n\n An\u0161ovi ir mazas, treknas zivis, kuras bie\u017ei p\u0113rk \u017e\u0101v\u0113tas vai konserv\u0113tas.<\/p>\n\n\n\n Parasti \u0113d \u013coti maz\u0101s porcij\u0101s, an\u0161ovus var iet\u012bt ap kaperiem, pild\u012bt ol\u012bv\u0101s vai izmantot k\u0101 picas un sal\u0101tu piedevas.<\/p>\n\n\n\n Sp\u0113c\u012bg\u0101s gar\u0161as d\u0113\u013c tos izmanto ar\u012b daudzu \u0113dienu un m\u0113r\u010du, tostarp Vuster\u0161\u012bras m\u0113rces, remul\u0101des un C\u0113zara m\u0113rces, aromatiz\u0113\u0161anai.<\/p>\n\n\n\n An\u0161ovi ir lielisks niac\u012bna un sel\u0113na avots, un an\u0161ovi ir labs kalcija avots.1<\/a><\/sup><\/p>\n\n\n\n Omega-3 saturs<\/strong>: 411 mg EPA un DHA (kombin\u0113ti) 5 an\u0161ovos (20 gramos) vai 2,053 mg uz 100 gramiem an\u0161ovu.<\/p>\n\n\n\n Kavi\u0101rs sast\u0101v no zivju ikriem vai ikriem.<\/p>\n\n\n\n Pla\u0161i uzskat\u012bts par luksusa \u0113dienu, kavi\u0101ru parasti izmanto nelielos daudzumos k\u0101 uzkodu, degust\u0113t\u0101ju vai piedevu.<\/p>\n\n\n\n Kavi\u0101rs ir labs hol\u012bna avots un bag\u0101t\u012bgs omega 3 tauksk\u0101bju avots.<\/p>\n\n\n\n Omega-3 saturs<\/strong>: 1046 mg EPA un DHA (kombin\u0113ti) uz \u0113damkaroti (16 grami) vai 6540 mg uz 100 gramiem.<\/p>\n\n\n\n \u0160\u012bs maz\u0101s br\u016bn\u0101s vai dzelten\u0101s s\u0113klas bie\u017ei tiek samaltas vai pres\u0113tas, lai ieg\u016btu e\u013c\u013cu.<\/p>\n\n\n\n Tie ir bag\u0101t\u0101kais omega 3 tauku alfa-linol\u0113nsk\u0101bes (ALA) p\u0101rtikas avots. T\u0101p\u0113c lins\u0113klu e\u013c\u013cu bie\u017ei izmanto k\u0101 omega 3 piedevu.<\/p>\n\n\n\n Ar\u012b lins\u0113klas ir labas \u0161\u0137iedras<\/a>, magnijs<\/a> un citu uzturvielu avots. S\u0113kl\u0101m ir lieliska omega 6 un omega 3 attiec\u012bba, sal\u012bdzinot ar daudz\u0101m cit\u0101m taukaino augu s\u0113kl\u0101m. <\/p>\n\n\n\n Omega 3 saturs<\/strong>: 2350 mg ALA uz \u0113damkaroti (10,3 grami) veselu s\u0113klu vai 7260 mg uz \u0113damkaroti (13,6 grami) e\u013c\u013cas.<\/p>\n\n\n\n \u010cia s\u0113klas ir neticami barojo\u0161as, bag\u0101tas ar mang\u0101nu, sel\u0113nu, magniju un vair\u0101k\u0101m cit\u0101m uzturviel\u0101m.<\/p>\n\n\n\n Standarta 30 gramu \u010dia s\u0113klu porcija satur 5 gramus olbaltumvielas<\/a>, ieskaitot visas asto\u0146as neaizvietojam\u0101s aminosk\u0101bes.<\/p>\n\n\n\n Omega 3<\/strong> saturs: 5050 mg ALA 30 gramos.<\/p>\n\n\n\n Valrieksti ir \u013coti barojo\u0161i un bag\u0101ti ar \u0161\u0137iedrviel\u0101m. Tie satur ar\u012b daudz vara, mang\u0101na un E vitam\u012bns<\/a>, k\u0101 ar\u012b svar\u012bgus augu savienojumus.<\/p>\n\n\n\n Noteikti neno\u0146emiet \u0101du, jo taj\u0101 ir liel\u0101k\u0101 da\u013ca valriekstu fenola antioksidantu, kas ir \u013coti labv\u0113l\u012bgi vesel\u012bbai.<\/p>\n\n\n\n Omega 3 saturs<\/strong>: 2570 mg ALA 30 gramos jeb aptuveni 14 valriekstu pus\u012btes.<\/p>\n\n\n\n Sojas pupi\u0146as ir labs \u0161\u0137iedrvielu un augu olbaltumvielu avots.<\/p>\n\n\n\n Tie ir ar\u012b labs citu uzturvielu avots, tostarp riboflav\u012bns, folijsk\u0101be<\/a>, K vitam\u012bns<\/a>, magnijs<\/a> un k\u0101liju.<\/p>\n\n\n\n Tom\u0113r sojas pup\u0101s ir ar\u012b \u013coti daudz omega 6 tauksk\u0101bju. Zin\u0101tnieki ir ierosin\u0101ju\u0161i, ka p\u0101r\u0101k daudz omega 6 var izrais\u012bt iekaisumu.<\/p>\n\n\n\n Omega 3 saturs<\/strong>: 670 mg ALA 1\/2 tases (47 gramos) sausu grauzd\u0113tu sojas pupi\u0146u vai 1440 mg 100 gramos.<\/p>\n\n\n\n \u0145emiet v\u0113r\u0101, ka pirmaj\u0101s 8 noda\u013c\u0101s ir apskat\u012bti p\u0101rtikas produkti, kas satur omega 3 tauksk\u0101bes EPA un DHA, kas atrodamas da\u017eos dz\u012bvnieku izcelsmes produktos, j\u016bras velt\u0113s un a\u013c\u0123\u0113s.<\/p>\n\n\n\n Un otr\u0101di, p\u0113d\u0113j\u0101s \u010detr\u0101s sada\u013c\u0101s ir min\u0113ti p\u0101rtikas produkti, kas satur omega 3 tauksk\u0101bes ALA, kas ir maz\u0101k svar\u012bga nek\u0101 p\u0101r\u0113j\u0101s divas.<\/p>\n\n\n\n Ar\u012b citi produkti satur omega 3. Tikai daudzums nav tik iev\u0113rojams k\u0101 iepriek\u0161 uzskait\u012btajos produktos. <\/p>\n\n\n\n Tas ietver olas, ar z\u0101li barotu ga\u013cu un piena produktus, ka\u0146epju s\u0113klas un d\u0101rze\u0146us, piem\u0113ram, spin\u0101tus un Briseles k\u0101postus.<\/p>\n\n\n\n K\u0101 redzat, daudzi vesel\u012bgi p\u0101rtikas produkti ir bag\u0101ti ar omega 3.<\/p>\n\n\n\n Omega 3 sniedz daudzus ieguvumus vesel\u012bbai, piem\u0113ram, pal\u012bdz nov\u0113rst iekaisumu un sirds slim\u012bbas.<\/p>\n\n\n\n Ja j\u016bs \u0113dat \u0161os p\u0101rtikas produktus regul\u0101ri, j\u016bs varat viegli apmierin\u0101t savas omega 3 vajadz\u012bbas. Tom\u0113r, ja j\u016bs ne\u0113dat daudzus no \u0161iem p\u0101rtikas produktiem un dom\u0101jat, ka jums var\u0113tu b\u016bt omega 3 defic\u012bts, varat apsv\u0113rt iesp\u0113ju lietot omega 3 uztura bag\u0101tin\u0101t\u0101jus.<\/p>\n\n\n\n Ir svar\u012bgi atcer\u0113ties<\/strong>ka katra vesel\u012bba ir individu\u0101la un visiem nav vienotas receptes!<\/p>\n\n\n\nLasis (2150 mg uz porciju)<\/strong><\/h2>\n\n\n\n
Mencu aknu e\u013c\u013ca (2,438 mg)<\/strong><\/h2>\n\n\n\n
Si\u013c\u0137e (2150 mg uz porciju)<\/strong><\/h2>\n\n\n\n
Austeres (329 mg uz porciju)<\/strong><\/h2>\n\n\n\n
Sard\u012bnes (1463 mg uz porciju)<\/strong><\/h2>\n\n\n\n
An\u0161ovi (411 mg uz porciju)<\/strong><\/h2>\n\n\n\n
Kavi\u0101rs (1046 mg uz porciju)<\/strong><\/h2>\n\n\n\n
Lins\u0113klas (2350 mg uz porciju)<\/strong><\/h2>\n\n\n\n
\u010cia s\u0113klas (5050 mg uz porciju)<\/strong><\/h2>\n\n\n\n
Valrieksti (2570 mg uz porciju)<\/strong><\/h2>\n\n\n\n
Sojas pupi\u0146as (670 mg uz porciju)<\/strong><\/h2>\n\n\n\n
Citi p\u0101rtikas produkti<\/strong><\/h2>\n\n\n\n
Tas ir svar\u012bgi<\/strong><\/h2>\n\n\n\n