Kugwira kwakukulu

Zamkati

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Mukudziwa kale kuti nsomba ndi yabwino kwambiri kwa inu, ndipo omega-3 fatty acids, mankhwala opatsa thanzi mmenemo, ndiukali wonse. Koma kodi mukudziwa chifukwa chake? Izi ndi zomwe omega-3 amachita:

* Kuchepetsa chiopsezo cha matenda amtima. Tizilombo tating'onoting'ono tating'onoting'ono tating'onoting'ono tomwe timapanga mafuta timachepetsa mamasukidwe akayendedwe amwazi, kuwapangitsa kukhala ochepera kupanga kuundana, motero kumachepetsa chiopsezo chakufa mwadzidzidzi. Amachepetsanso lipids (mafuta amagazi).

* Tithandizire kupewa ma arrhythmias owopsa (kusokonezeka mumtima) mwakukhazika mtima m'mitsempha ya mtima.

* Kuchepetsa kupweteka kwa nyamakazi pochepetsa kuuma ndi kutupa kwamagulu.

* Limbani ndi kukhumudwa ndikulimbitsa mtima. Amathandizira kuti mafuta azitha kuzungulira maselo amadzimadzi a muubongo, zomwe zimapangitsa kuti mauthenga azitha kufalikira mosavuta (kuphatikiza omwe amayambitsidwa ndi serotonin, mankhwala owongolera malingaliro).

Nsomba ndiye gwero labwino kwambiri la omega-3s (makamaka nsomba zamafuta, monga Atlantic ndi sockeye saumoni, mackerel, bluefish, halibut, herring, tuna, sardines ndi bass), koma masamba obiriwira, mtedza, canola ndi mafuta a soya, tofu ndi flaxseed. amaperekanso omega-3s pang'ono. ) zokwanira kuti mupeze zabwino zathanzi. Ndi nsomba izi zopatsa thanzi, zosavuta kukonza mudzakhala "goin' fishin" mausiku angapo pa sabata.

Nsomba

Sakanizani nsomba zosavuta izi marinade ndikuyamba kunyambita milomo yanu.

Kwa nsomba zopepuka (monga flounder, red snapper, sea bass, trout)

* Vinyo Woyera Ndi Thyme: 1/2 chikho choyera vinyo wouma, supuni 1 yothira ma capers, supuni 1 yodulidwa thyme.

Kwa nsomba zolimba (monga tuna ,fishfish)

* Soya Ndi Peppercorns: 1/3 chikho cha msuzi wa soya, supuni 2 za tsabola zamitundu itatu, zosweka ndi matope/pestle kapena poto yokazinga yolemera.

Honey-Dijon: 1/4 chikho cha madzi kapena vinyo woyera, 2 supuni ya uchi uliwonse ndi Dijon mpiru, supuni 1 ginger wodula bwino lomwe (kapena 1/4 supuni ya tiyi zouma).

Kwa shrimp

* Shuga wa Chinanazi-Brown: 1/2 chikho cha chinanazi madzi, 1/4 chikho wosweka chinanazi (zamzitini m'madzi), supuni 2 kuwala shuga wofiirira.

Za nkhono

* Coriander-Lime: 1/3 chikho chatsopano cha mandimu, supuni 1 ya coriander, 1/2 supuni ya supuni ya grated laimu zest.

* Citrus-Chili: 1/2 chikho cha madzi a lalanje, supuni 1 supuni iliyonse ya ufa ndi chitowe.

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