Sardines Yakakunakira Iwe Here?

Zvemukati

• Zvekudya mabhenefiti ekudya sardines
• Omega-3 mafuta acids
• Mavhitaminzi
• Calcium
• Zvicherwa
• Mapuroteni
• Ungasarudza sei sardines
• Idya sei sardines
• Greek saladi nemasardine
• Spaghetti con le sarde alla Palermitana
• Yakabikwa sardine nyowani
• Mediterranean casserole
• Kurumidza sardine curry
• Chitubu saladhi ine tarragon vinaigrette
• Kuchengetedza kwehutano kudya sardines
• Matanho anotevera

Sardines anga aripo kwemazana emakore. Ihove diki idzi dzinonzi dzakatumidzwa zita reSardinia, chitsuwa cheItari, nekuda kwekuwanda kwaigona kuwanikwa ipapo.

Nepo sardini ichigona kunakirwa patsva, dzinoparara zvakanyanya. Ichi ndicho chikonzero ivo vanonyanya kuwanikwa mumakani.

Sardini yakawanda mumakungwa eAtlantic, Pacific, uye Mediterranean. Ivo vanodya pane plankton chete, zvinoreva kuti havana iwo akakwira mwero wemekiyuri izvo zvinoita dzimwe hove.

Sardines haisi hove yakakurumbira muUnited States. Asi mushure mekutarisa kune avo mabhenefiti mabhenefiti, unogona kusarudza kuvaedza ivo pachako.

Zvekudya mabhenefiti ekudya sardines

Idzi hove diki dzakazara nezvinhu zvinovaka muviri zvinogona kubatsira mukudzivirira kwehutano hwakawanda. Mimwe yemanyuturu aya anozivikanwa kubatsira kudzivirira chirwere chemwoyo kana kudzivirira kubva kune mamwe kanzura.

Sardines dzimwe nguva inokurudzirwa kune vakadzi vane nhumbu nevakuru vakura. Izvo zvine calcium nezvimwe zvakakosha zvinovaka muviri.

Omega-3 mafuta acids

Omega-3 fatty acids anobatsira kudzivirira chirwere chemwoyo nekuda kweanopokana-nekurwisa zvivakwa. Sardines sosi yakanaka kwazvo yavo.

Omega-3 fatty acids inoderedzawo njodzi yekugwamba kweropa uye kudzikira kweropa. Uye ivo vanogona kubatsira kudzivirira avo vakamboita chirwere chemwoyo munguva yakapfuura.

Mavhitaminzi

Sardines ndiyo yakanyanya kunaka vhitamini B-12. Vitamin iyi inobatsira yako yemoyo system uye inokupa iwe simba.

Uye zvakare, hove idzi dzine huwandu hwakagwinya hwevhitamini D. Pamwe neB-12, D inodikanwa kune hutano hwakanaka hwemapfupa muhupenyu hwako hwese.

Calcium

Sardines ndiyo sosi yakanaka kwazvo yecalcium. Izvi zvinoita kuti vave nesarudzo yakanaka kune avo vane lactose isingashiviriri, yeergic kune mukaka, kana vanoda yakawanda calcium mukudya kwavo.

Izvi zvinogona zvakare kubatsira panguva yekuzvitakura kana iwe uchida dzimwe nzira dzecalcium kune hutano hwemwana wako.

Zvicherwa

Pamwe pamwe necalcium uye yakawanda mavitamini, sardines ine akati wandei anobatsira mamineral. Izvi zvinosanganisira:

• niacin
• iron
• potasium
• magnesium
• zinc
• phosphorus

Mapuroteni

Sardines zvakare ine protein, izvo zvakakosha kuti iwe uvake mapfupa uye mhasuru zvine hutano. Mapuroteni anobatsirawo kugadzira masoja ekudzivirira muviri anoita kuti masimba edu ezvirwere mumuviri asimbe. Zvakare, zvinotora zvinovaka muviri uye okisijeni kunhengo dzese dzemuviri.

Ungasarudza sei sardines

Kana iwe ukatenga makedheni emasadhi, zviri nani kutenga izvo zvakarongedzwa mumafuta emuorivhi pane mafuta e soya. Vanouyawo vakarongedzwa mumvura. Iyi vhezheni isarudzo yakanaka kana iwe uchitsvaga nzira dzekudzora kudya kwako mafuta.

Chero iwe chaunotenga, ita shuwa yekutarisa mazuva ekupera pane anogona pamberi pekutenga.

Kana iwe ukatenga sardines nyowani, ita shuwa kuti utarise iwo kutanga. Zvinhu zvekutarisa mune zvitsva sardines zvinosanganisira:

• kunhuhwirira kutsva
• ganda rinopenya
• maziso anopenya
• kusimba kwemavara

Idya sei sardines

Sardini chikafu chakasiyana-siyana. Inogona kushandiswa mumasadhi, sechingwa pane vanotsemura, kana sechikamu chekosi huru.

Usati washandisa sardini, ita shuwa kuti akaiswa mumagaba akagezwa pasi pemvura inotonhora. Masadhi matsva anofanirwa kukwezvwa obva asukurudzwa.

Kana uchinge waita kuti vagadzirire, edza mamwe eanonaka mapapiro ekubatanidza sardini muchirongwa chako chekudya.

Greek saladi nemasardine

Kana iwe uchida kudya mwenje asi uchiri kuda mijenya yeprotein uye zvimwe zvinovaka muviri, izvi zviri nyore kugadzirira chiGreek saladhi ndiyo mhinduro. Wona iyo yekubheka.

Spaghetti con le sarde alla Palermitana

Iyi recipe inokupa mutsva mutsva pa spaghetti. Wona iyo yekubheka.

Yakabikwa sardine nyowani

Nekuisa sardines yakanangana pane iyo grill, iwe unogona kugadzira yakasarudzika uye ine hutano appetizer. Wona iyo yekubheka.

Mediterranean casserole

Iyi casserole inonaka inotora nguva shoma shoma. Wona iyo yekubheka.

Kurumidza sardine curry

Kana iwe uchishuvira curry uye uri mupfupi nenguva, ichi ndicho chikafu chakanakira iwe. Wona iyo yekubheka.

Chitubu saladhi ine tarragon vinaigrette

Iyi saladi ine mavara inonaka uye izere nehutano. Wona iyo yekubheka.

Kuchengetedza kwehutano kudya sardines

Vanhu vane matambudziko eitsvo kana gout vanofanirwa kunzvenga sardines. Izvo zvakasikwa zvine chinhu chinogadzira uric acid. Uric acid buildup inogona kukonzera itsvo uye gout nyaya kune avo vatove kubatwa.

Makedheni sardini ane munyu wakawanda. Kana iwe uri kuyedza kudzikisa kunwa kwako munyu, tarisa chinyorwa usati wadya makedheni sardini.

Iyo koriori kuverenga kwesardines chimwewo chinhu chekuziva nezvacho kana iwe uri kutarisa yako caloric yaunodya. Ivo vanowanzo kuve yakakwira macalorie, zvisinei kuti ndeapi mhando yemvura yavakaiswa mumakani.

Matanho anotevera

Nepo sardini inogona kunge iine mukurumbira wakashata, funga kuiyedza iwo kune kukosha kwehutano.

Idzi hove diki dzakazara dzakazara nekunaka. Rondedzero yehutano mabhenefiti emasadhi akawandisa, nepo iwo ekudzikira ari mashoma.

Nguva inotevera paunogadzira tudyo kana kusarudza pane hove dzaunofanira kudya kwemanheru, inogona kunge iri zano rakanaka kuisa mashoma emasadhi.