Babban kama

Wadatacce

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Kun riga kun san cewa kifi yana da kyau a gare ku, kuma Omega-3 fatty acids, mahadi masu lafiya a cikinsa, duk fushi ne. Amma ka san dalili? Ga abin da omega-3s ke yi:

* Rage haɗarin ciwon zuciya. Waɗannan ƙananan acid fatty acid masu ban mamaki suna rage dankon jini, yana sa shi ƙasa da yuwuwar haifar da gudan jini, don haka rage haɗarin mutuwa kwatsam. Hakanan suna rage matakan lipid (mai-jini).

* Taimaka wajen hana arrhythmias mai barazana ga rayuwa (katsewa a cikin bugun zuciya) ta hanyar daidaita ƙwayoyin tsokar zuciya.

* A rage radadin ciwon huhu ta hanyar rage taurin kai da kumburin haɗin gwiwa.

* Yaƙi da baƙin ciki ta hanyar haɓaka yanayi. Suna taimakawa ci gaba da murɗaɗɗen kitse a kusa da ƙwayoyin kwakwalwar ruwa, wanda ke sauƙaƙe watsawa saƙonni (gami da waɗanda serotonin ya haifar, wani sinadari mai daidaita yanayi).

Kifi shine mafi kyawun tushen omega-3s (musamman kifin mai, kamar Atlantic da salmon sockeye, mackerel, bluefish, halibut, herring, tuna, sardines da bass) kuma suna ba da omega-3s a cikin adadi kaɗan. (Shellfish yana ba da ɗan ƙaramin abu, gami da kowane nau'in crustaceans ana ɗora su da zinc, ma'adinai wanda ke tabbatar da ingantaccen bitamin metabolism da aikin enzyme a cikin kowane sashin jiki.) isa don girbin ladan lafiya. Tare da waɗannan abubuwan gina jiki, masu sauƙin gyara kifi za ku zama '' goin 'fishin' '' 'dare kaɗan a mako.

Kifi sanda

Hada waɗannan marinades masu sauƙi na kifi tare da fara lasar leɓun ku.

Don kifin haske (kamar flounder, jan snapper, teku bass, kifi)

* Farin Inabi Tare da Tumatir: 1/2 kofin busasshen farin giya, cokali 1 mai ruwan zuma, 1 tsinken tsami.

Don kifin nama mai ƙarfi (kamar tuna, takobi)

* Soy With Peppercorns: 1/3 kofin soya sauce, cokali 2 na barkono mai launi uku, fashe da turmi/pestle ko kwanon frying mai nauyi.

* Honey-Dijon: Ruwa ko farin giya 1/4, cokali 2 kowace zuma da mustard Dijon, cokali 1 da aka daka da ginger (ko cokali 1/4 bushe).

Don shrimp

* Abarba-Brown Sugar: 1/2 kofin ruwan abarba, 1/4 kofin abarba abarba (gwangwani cikin ruwa), cokali 2 mai launin ruwan kasa mai haske.

Don kifin kifi

* Coriander-Lime: 1/3 kofin ruwan 'ya'yan itace lemun tsami, 1 teaspoon ƙasa coriander, 1/2 teaspoon grated lemun tsami zest.

* Citrus-Chili: 1/2 kofin ruwan lemu, cokali 1 kowane garin chili da cumin ƙasa.

Bita don