Ukubamba okukhulu

Umxholo

• Uphengululo lwe

Uyazi ukuba intlanzi ilungile kakhulu kuwe, kwaye i-omega-3 fatty acids, i-compounds enempilo kuyo, yonke ingqumbo. Kodwa ngaba uyazi ukuba kutheni? Nantsi into eyenziwa yi-omega-3s:

* Nciphisa umngcipheko wesifo sentliziyo. Ezi zinto zincinci zimangalisayo ze-polyunsaturated fatty acids zinciphisa i-viscosity yegazi, isenza ukuba kungabikho amathuba okwenza amahlwili, oko ke kunciphisa umngcipheko wokufa ngesiquphe. Bakwanciphisa amanqanaba e-lipid (amafutha egazi).

Uncedo lokuthintela i-arrhythmias esongela ubomi (ukuphazamiseka kwisingqi sentliziyo) ngokuzinzisa iiseli zemisipha yentliziyo.

* Nciphisa i-rheumatoid arthritis pain ngokunciphisa ukuqina kunye nokudumba ngokudibeneyo.

* Ukulwa nokudakumba ngokunyusa umoya. Zinceda ukugcina inwebu ezinamafutha ezingqonge iiseli zobuchopho ulwelo, nto leyo eyenza kube lula ukuba imiyalezo idluliselwe (kubandakanywa nezo zibangelwa yi-serotonin, ikhemikhali elawula isimo sengqondo).

Intlanzi ngowona mthombo ungcono we-omega-3s (ngakumbi iintlanzi ezinamafutha, njenge-Atlantic kunye ne-sockeye salmon, i-mackerel, i-bluefish, i-halibut, i-herring, i-tuna, i-sardines kunye ne-bass enemigca), kodwa amagqabi anamagqabi, amandongomane, i-canola kunye neoyile yesoya, tofu kunye neflakisi ikwabonelela nge-omega-3s ngexabiso elincinci. (I-Shellfish inikezela ngesixa esincinci, kunye nazo zonke iintlobo ze-crustaceans zilayishwe nge-zinc, izimbiwa eziqinisekisa ukwenziwa kwe-vitamin metabolism kunye nomsebenzi we-enzyme kuwo onke amalungu omzimba. ngokwaneleyo ukuvuna impilo entle. Ngezi ntlanzi zinezondlo, kulula ukuzilungisa, uya kuba "goin' fishin" ngobusuku obumbalwa ngeveki.

Iintlanzi zeentlanzi

Gxuba ndawonye ezi marinades ezilula zeentlanzi kwaye uqale ukukhotha umlomo wakho.

Ngeentlanzi ezilula (ezifana neflounder, i-red snapper, i-sea bass, i-trout)

Iwayini emhlophe ngethyme: 1/2 indebe eyomileyo iwayini emhlophe, icephe e-1 ithulule i-capers, itispuni e-1 ye-thyme ecoliweyo.

Ngeentlanzi eziqinileyo (Njenge-tuna, inkemba)

* I-Soy enePeppercorns: 1/3 yekomityi yesosi yesosi, iitipuni ezi-2 ze-peppercorns ezinombala wesithathu, eziqhekezwe ngodaka/ipestle okanye ipani enzima yokufrayitha.

I-Honey-Dijon: I-1/4 yekomityi yamanzi okanye iwayini emhlophe, iipuniwe ezi-2 zobusi nganye kunye ne-Dijon lwemostade, itispuni e-1 yejinja egayiweyo (okanye i-1/4 yethispuni eyomileyo).

Kwi-shrimp

Iinanapple-Brown Iswekile: I-1/2 yekomityi yejusi yephayinaphu, ikomityi ye-1/4 indebe iphayinaphu etyumkileyo (enkonkxiweyo emanzini), iipunipoyi ezi-2 zeswekile ekhanyayo emdaka.

Kwiintlanzi

I-Coriander-Lime: 1/3 yekomityi yejusi yekalika entsha, itispuni e-1 yecoriander yomhlaba, 1/2 itispuni egayiweyo yekalika.

* I-Citrus-Chili: 1/2 ikomityi yejusi ye-orenji, itispuni e-1 kwi-chili nganye engumgubo kunye ne-cumin yomhlaba.

Uphengululo lwe