I-Fish High ku-Omega-3 Fatty Acids

Sizwa okuningi mayelana nokudla ama-omega-3 fatty acids amaningi kulezi zinsuku. Kubonakala sengathi isonto lonke kuvela isifundo esisha esiqokomisa enye inzuzo yezempilo ekudleni lokhu " amafutha amahle ," atholakala ezinhlanzini ezinamafutha agibela emanzini abandayo.

Abanye bethu bakhumbula inhlanzi eyayivame ukubizwa ngokuthi "ukudla kobuchopho." I-Omega-3s isizathu. I-anti-inflammatory enamandla esiza umzimba ukuthi uphulukise zonke izinhlobo zezinkinga, kusukela ekubukeni okungaboni ku-Alzheimer's disease.

Izinhlanzi ziwumthombo oyinhloko wama-acids ama-omega-3, kodwa akuzona zonke izinhlanzi ezidalwa ezilinganayo. Nazi izinhlanzi ezinhlanu ezinezinga eliphezulu kakhulu lama-omega-3s.

• 01 ka 05

  Uhlobo lwenhlanzi

  I-Salmon iyona efinyeleleka kakhulu futhi ejwayele izinhlanzi ezinhlanu eziphezulu ze-omega-3s. Njalo izitolo zithwala i-saumon, kanti cishe zonke iziphekwe zokudla zasolwandle zineketshezi eyodwa ye-salmon eyintandokazi yokuya kuyo.

  I-saumon engcono kakhulu yokudla ukuze uthole i-omega-3s kakhulu ingaba yinkosi yama-saumon iphinde ibizwe ngokuthi i-saumon saalmon, eyisihlahla-esithathwe eCalifornia kuya e-Alaska.

  Ngokuthakazelisayo, i-saumon ekheniwe nayo iphezulu kula mafutha amahle. I- sockey ehamba phambili ne- salmon yesiliva namanje iphezulu kuma-omega-3s, hhayi nje ngamaCinooks.

  Far med salmon, okuyinto ifomu elivame kakhulu ezitolo ezinkulu, iffy. Yilokho odlayo, futhi ama-salmon amaningi asetshenziswayo asetshenziselwa ukudla okusekelwe emhlabeni-lokhu kunciphisa amazinga abo-omega-3. I-Wild iyona engcono kakhulu, kodwa ukulima kusalokhu kulungile.

• 02 ka 05

  AmaSardine

  Ama-sardine, ikakhulukazi ahlanzekile, ayamnandi, amaningi futhi ayabizi. Bakhonze ababoshwe noma babhaka nge-sauce utamatisi.

  Ayikwazi ukuthola amasha? I-sardine ekheniwe inhle kakhulu uma ubheka ukwandisa ukungenisa kwakho kwe-omega-3. Khonza ama-sardine akheniwe agcoziwe ku-toast ukuze uthole isikhalazo sokudala.

• 03 ka 05

  Smelt

  I-Smelt iyatholakala kakhulu esigabeni samafriji esitolo sakho, esivame ukuhlanzwa kakade.

  Lezi zinhlanzi ezincane zenzelwa i-fryer - zishaye, mhlawumbe nge- jet jet jap jet jap - bese uzidla njengeziFries zaseFrance.

• 04 ka 05

  Shad

  I-shad yaseMelika ingase ibe nzima ukuthola ngaphandle kokuthi uhlala ogwini. Ngokuqinile ukudla okunomsoco, umthunzi unamandla kunama-sardine noma u-herring, kodwa unamathambo amaningi okumele usebenze kuwo.

  Uma uthola umthunzi emakethe yakho eMpumalanga, ungathola amafayili angenalutho. Ngaphandle kweWest, kuzodingeka ubhekane namathambo ngokwakho.

• 05 ka 05

  Ama-Anchovies

  Cishe zonke i-anchovies ozothola zigcinwa ngoba zihamba kabi kakhulu.

  Uma uthola ama-anchovies amasha , i-grilli noma uwagcobe futhi uwasebenzise kalula. Ama-anchovies alondoloziwe angafakwa kwi-tomato sauces noma-kancane-kuya e-pizza noma kwezinye izitsha zaseMedithera.

  Ama-boquerones noma ama-anchovies ase- Spanish amhlophe aphulukiswa ngosawoti kanye noviniga futhi ahlanzekile kakhulu futhi angcono kunama-anchovies anombala obomvu oyothola kuzo izimbiza. Zitholakala ezimakethe ezinhle.