Hove Ipamusoro muOmega-3 Fatty Acids

Tinonzwa zvakawanda nezvekudya mamwe omega-3 fatty acids mazuva ano. Zvinoratidzika svondo rese svondo rutsva rinouya rinojekesa imwe ruzivo rwehutano yekudya iyi " mafuta akanaka ," anowanikwa muhove dzakawanda dzinofamba mumvura inotonhora.

Vamwe vedu tinoyeuka hove yainzi inonzi "chiroto chokudya." Omega-3s ndicho chikonzero nei. Icho chinhu chinopesana nekuputika chinobatsira muviri kuporesa matambudziko emarudzi ose, kubva pakusatadza kusvika kuAlzheimer's disease.

Hove ndiyo inokonzera omega-3 fatty acids, asi kwete hove dzose dzakasikwa zvakaenzana. Heano hove shanu dzine hutsika hwakanyanya hwe omega-3s.

• 01 ye 05

  Sarimoni

  Salmoni inonyanya kufambidzana uye inozivikanwa yehove shanu dzepamusoro dze omega-3s. Yese supermarket inotakura saumoni, uye inenge yega yega yega yekubika yegungwa inenge imwe yega yekodhoni recipe kuenda.

  Salmon yakanakisisa yekudya kuti iwane omega-3s inenge iri mambo saumoni inonziwo "chinokoro" saalmon, iyo iri mhuka-yakabatwa kubva kuCalifornia kuenda kuAlaska.

  Zvinofadza, salmon yemakinini zvakare yakakwirira mumafuta aya akanaka. Iyo yakateteka sockey uye salmon yesirivha ichiri yakakwirira mu omega-3s, kwete zvikuru neCinooks.

  Far med salmon, iyo ndiyo inonyanya kufanana mumashambagitari, iffy. Iwe ndizvo zvaunodya, uye vazhinji vaimwa saumoni vanopa nyika-based feed - izvi zvinoderedza ma omega-3 mazinga avo. Chikoro ndicho chakanakisisa, asi chikoro ichiri chakanaka.

• 02 of 05

  Sardines

  Sardines, kunyanya yakachena, inonaka, yakawanda uye inodhura. Shingairira zvakakanyiwa kana kubikwa nemuchu muto.

  Haigoni kuwana mutsva? Canned sardine yakakosha kana iwe uri kutsvaga kuti uwedzere omega-3 yako kudya. Shumira makedheni sardines akafuridzirwa pamusoro pechechi nokuda kwechikomborero chekare.

• 03 of 05

  Smelt

  Kushungurudzika kunowanikwa kakawanda muharaji yefriji yechitoro chako, kazhinji kacho kakacheneswa.

  Ihove idzi duku dzinoitirwa fryer - dzichitsvaira, zvichida nechiedza cheJapan tempura batter - uye idye seFrench fries.

• 04 of 05

  Shad

  American shad inogona kuva yakaoma kuwana kunze kwekuti iwe uchigara pamahombekombe. Kunyanya nguva yekupedzisira kunakidza, shad inotyisa kupfuura sardines kana herring, asi vane mapfupa mazhinji aunofanira kushanda nawo.

  Kana iwe ukawana shad pamusika wako kuMabvazuva, unogona kuwana zvishandiso zvisina zvazvinobatsira. Kunze Kumadokero, iwe uchafanirwa kubata nemapfupa iwe pachako.

• 05 of 05

  Anchovies

  Munenge ma-anchovies ose amuchawana anochengeterwa nokuti vanoenda zvakashata zvakakurumidza.

  Kana iwe ukawana anchovies matsva , grill kana kuti kuvhudzira uye uvashumire zviri nyore. Zvichengetwa anchovies zvinogona kuwedzerwa kumarasi e-tomato kana-zvishoma-kune pizza kana zvimwe zveMediterranean.

  Boquerones kana kuti Spanish white anchovies zvinoporesa munyu uye vhiniga uye zvinonakidza uye zvinopfuvura kupfuura zvinyorwa zvinotamba zvidhinha zvaunowana mumitanda. Inogona kuwanikwa mumisika yakanaka.