Ukubamba okukhulu

-Delile

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Uyazi kakade ukuthi inhlanzi inhle kakhulu kuwe, nokuthi i-omega-3 fatty acids, izinhlanganisela ezinempilo ezikuyo, yizo zonke intukuthelo. Kodwa uyazi ukuthi kungani? Nakhu omega-3s okwenzayo:

* Yehlisa ingozi yesifo senhliziyo. Lawa mafutha ama-polyunsaturated amancane amangalisayo anciphisa i-viscosity yegazi, okwenza ukuthi kungabi namathuba amaningi okwenza amahlule, ngaleyo ndlela anciphise ingozi yokufa okungazelelwe. Behlisa namazinga e-lipid (amafutha egazi).

* Siza ekuvimbeleni ama-arrhythmia asongela ukuphila (ukuphazamiseka kwesigqi senhliziyo) ngokuzinzisa amangqamuzana emisipha yenhliziyo.

* Yehlisa ubuhlungu be-rheumatoid arthritis ngokunciphisa ukuqina nokuvuvukala kwamalunga.

* Yilwa nokucindezeleka ngokuthuthukisa isimo sengqondo. Zisiza ukugcina ulwelwesi olunamafutha oluzungeze amangqamuzana obuchopho uketshezi, okwenza kube lula ukuthi imiyalezo idluliswe (kufaka phakathi leyo edalwe yi-serotonin, ikhemikhali elawula imizwa).

Inhlanzi ingumthombo ongcono kakhulu we-omega-3s (ikakhulukazi izinhlanzi ezinamafutha, njenge-Atlantic ne-sockeye salmon, i-mackerel, i-bluefish, i-halibut, i-herring, i-tuna, ama-sardine nama-bass anemigqa), kodwa imifino enamaqabunga, amantongomane, i-canola namafutha e-soya, i-tofu ne-flaxseed futhi unikeze ama-omega-3 ngamanani amancane. (I-Shellfish inikela ngemali encane, kanye nazo zonke izinhlobo zama-crustaceans zilayishwe nge-zinc, i-mineral eqinisekisa ukuthi uvithamini metabolism ofanele kanye nomsebenzi we-enzyme kuzo zonke izitho zomzimba.) Ama-ounces ayisikhombisa kuye kwayishumi enhlanzi ngesonto (ama-2-3 servings) ngokwanele ukuvuna imivuzo yempilo enhle. Ngalezi zinhlanzi ezinomsoco, okulula ukuzilungisa uzoba "goin 'fishin" ubusuku obambalwa ngesonto.

Izinti zezinhlanzi

Phonsa ndawonye lawa ma-marinade wezinhlanzi ezilula bese uqala ukukhotha izindebe zakho.

Ngezinhlanzi ezilula (njenge-flounder, i-red snapper, i-sea bass, i-trout)

Iwayini Elimhlophe Nge-Thyme: 1/2 inkomishi iwayini elimhlophe elomileyo, isipuni esingu-1 samunca ama-capers, 1 ithisipuni i-thyme eqoshiwe.

Okwezinhlanzi ezinenyama eqinile (njenge-tuna, i-swordfish)

Soy Nge-Peppercorns: 1/3 inkomishi yesosi yesosi, amathisipuni ama-peppercorn anemibala emithathu, aqhephukile ngodaka / nge-pestle noma ngepani elisindayo lokuthosa.

* I-Honey-Dijon: 1/4 inkomishi yamanzi noma iwayini elimhlophe, 2 wezipuni uju ngalunye kanye nesinaphi se-Dijon, ithisipuni le-ginger egayiwe (noma 1/4 ithisipuni omisiwe).

Okwezimfanzi

I-Pineapple-Brown Sugar: 1/2 inkomishi ujusi wephayinaphu, 1/4 inkomishi uphayinaphu ochotshoziwe (okusemathinini emanzini), izipuni ezimbili ushukela okhanyayo onsundu.

Okwezimbaza

* I-Coriander-Lime: 1/3 inkomishi yejusi ye-lime entsha, ithisipuni engu-1 ye-coriander yomhlabathi, 1/2 ithisipuni ye-lime egayiwe egayiwe.

* I-Citrus-Chili: 1/2 inkomishi yejusi yewolintshi, ithisipuni elingu-1 impushana kachili ngayinye kanye ne-cumin egayiwe.

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