Nnukwu ijide

Ndinaya

• Nyochaa maka

Ị maralarị na azụ dị gị mma nke ukwuu, na omega-3 fatty acids, ogige ahụ na-edozi ahụ dị na ya, bụ ọnụma niile. Ma, ị̀ ma ihe kpatara ya? Nke a bụ ihe omega-3 na-eme:

* Belata ohere nke ọrịa obi. Obere abụba ndị a dị ịtụnanya nke polyunsaturated na -ebelata viscosity ọbara, na -eme ka o yikarịghị ka ọ ga -akpụkọta mkpụkọ, si otú a belata ohere nke ọnwụ mberede. Ha na-ebelata ọkwa lipid (abụba ọbara).

* Nyere aka gbochie arrhythmias na-eyi ndụ egwu (nkwụsị n'ọgbọ nke obi) site n'ime ka mkpụrụ ndụ akwara obi kwụsie ike.

* Belata ihe mgbu ogbu na nkwonkwo site n'ibelata isi ike na mbufụt nkwonkwo.

* Luso ịda mbà n'obi ọgụ site n'ịkwalite ọnọdụ. Ha na-enyere aka mee ka akpụkpọ anụ dị n'akụkụ mkpụrụ ndụ ụbụrụ bụrụ nke mmiri, nke na-eme ka ọ dịrị ya mfe izipu ozi (gụnyere nke serotonin, kemịkalụ na-achịkwa ọnọdụ).

Azụ bụ isi iyi kachasị mma nke omega-3 (karịsịa azụ nwere abụba, dị ka salmon Atlantic na sockeye, mackerel, bluefish, halibut, herring, tuna, sardines na bass), ma akwụkwọ ndụ akwụkwọ ndụ, mkpụrụ, canola na mmanụ soybean, tofu na flaxseed. na-enyekwa omega-3 na obere ego. (Shellfish na-enye obere ego, gbakwunyere ụdị crustaceans niile na zinc, mineral nke na-eme ka vitamin metabolism na ọrụ enzyme kwesịrị ekwesị n'ime akụkụ ahụ ọ bụla dị n'ime ahụ.) Azụ asaa ruo 10 kwa izu (2-3 servings) bụ. zuru oke iji nweta ezigbo ụgwọ ọrụ ahụike. Site na nri ndị a na-edozi ahụ, dị mfe idozi azụbata azụ, ị ga-abụ "goin' fishin" abalị ole na ole n'izu.

Osisi azụ

Kpọkọtanụ marinade azụ ndị a dị mfe wee bido egbugbere ọnụ gị.

Maka obere azụ (dị ka ngagharị, ihe na -acha uhie uhie, bass, trout)

White Wine na Thyme: 1/2 iko mmanya ọcha akọrọ, 1 tablespoon drained capers, 1 teaspoon chopped thyme.

Maka azụ nke anụ ahụ siri ike (dị ka tuna, swordfish)

Soy With Peppercorns: 1/3 iko soy sauce, 2 teaspoons tri-color peppercorns, gbawara na ngwa agha/pestle ma ọ bụ nnukwu frying pan.

Mmanụ aṅụ-Dijon: 1/4 iko mmiri ma ọ bụ mmanya ọcha, 2 tablespoons mmanụ aṅụ ọ bụla na Dijon mọstad, 1 teaspoon grated ginger (ma ọ bụ 1/4 teaspoon akpọnwụwo).

Maka shrimp

Achịcha-Brown Sugar: 1/2 iko ihe ọineaụineaụ painiapulu, 1/4 iko painiapị a pịara apị (mkpọ n'ime mmiri), 2 tablespoons shuga aja aja.

Maka azụ azụ

Coriander-lime: 1/3 iko ihe ọṅụṅụ lime ọhụrụ, 1 teaspoon ala coriander, 1/2 teaspoon grated lime zest.

Citrus-Chili: 1/2 iko ihe ọ orangeụ orangeụ oroma, 1 teaspoon nke ọ bụla chili ntụ ntụ na ala cumin.

Nyochaa maka