Kubata kukuru

Zvemukati

• Ongororo ye

Iwe unotoziva kuti hove yakakunakira iwe, uye kuti omega-3 fatty acids, iyo ine hutano makomisheni mairi, ihasha dzese. Asi unoziva nei? Hezvino izvo zvinoita omega-3s:

Kuderedza njodzi yehosha yemwoyo. Aya madiki anoshamisa e-polyunsaturated fatty acids anoderedza viscosity yeropa, zvichiita kuti isanyanya kuumba magwamba, nokudaro kuderedza njodzi yerufu kamwe kamwe. Ivo zvakare vanodzikisa lipid (ropa-mafuta) mazinga.

* Batsira kudzivirira kutyisidzira hupenyu arrhythmias (kukanganisa mukati merwiyo rwemwoyo) nekudzikamisa maseru etsandanyama emoyo.

* Deredza marwadzo erheumatoid arthritis nekuderedza kuoma uye kuzvimba kwemajoini.

Kurwisa kuora mwoyo nekuvandudza mafungiro. Vanobatsira kuchengetedza mafuta membranes akatenderedza masero europi mvura, izvo zvinoita kuti zvive nyore kuti meseji ifambiswe (kusanganisira iyo inokonzereswa ne serotonin, kemikari inodzora mafungiro).

Hove ndiyo yakanakisa kunobva omega-3s (kunyanya hove dzine mafuta, senge Atlantic uye sockeye salmon, mackerel, bluefish, halibut, herring, tuna, sardines uye mitsetse bass), asi mashizha mashizha, nzungu, canola nemafuta esoya, tofu neflaxseed. zvakare ipa omega-3s mune zvidiki. (Shellfish inopa zvishoma, pamwe nemhando dzose dzecrustaceans dzakaremerwa zinc, mineral inoita kuti vhitamini metabolism ishande uye kushanda kwe enzyme munhengo imwe neimwe iri mumuviri.) Maonzi manomwe kusvika gumi pasvondo (2-3 servings) is zvakakwana kuti uwane mibayiro yehutano hwakanaka. Neaya anovaka, nyore-kugadzirisa-hove dzinopinda iwe unenge uri "goin 'fishin" husiku hushoma pasvondo.

Hove dzinonamira

Kanda pamwe chete idzi hove dzakareruka uye tanga kunanzva miromo yako.

Kune hove dzakareruka (senge flounder, red snapper, sea bass, trout)

White Waini neThyme: 1/2 mukombe waini chena yakaoma, 1 punipuni yakadhonzwa capers, 1 teaspoon yakachekwa thyme.

Zvehove dzakasimba-nyama (se tuna, swordfish)

* Soya Ine Mhiripiri: 1/3 kapu yesoya muto, 2 maspuni tri-color peppercorns, yakatsemurwa nedhaka/pestle kana heavy frying pan.

* Huchi-Dijon: 1/4 mukombe mvura kana waini chena, 2 mashupuni ega ega huchi uye Dijon masitadhi, 1 teaspoon grated ginger (kana 1/4 teaspoon yakaoma).

Kune shrimp

* Pineapple-Brown Shuga: 1/2 mukombe wepineapple juice, 1/4 kapu yakapwanyika pineapple (mumagaba mumvura), 2 tablespoons yeshuga yakatsvuka.

Zvehove

* Coriander-Lime: 1/3 kapu yakachena lime juice, 1 teaspoon pasi coriander, 1/2 teaspoon grated lime zest.

* Citrus-Chili: 1/2 kapu yejusi yeorenji, 1 teaspoon imwe neimwe chili poda uye kumini yakakuyiwa.

Ongororo ye