7 Nsomba zazing'ono zochepa ndi Maphikidwe a Zakudya

Ambiri a ife timadya nsomba zazing'ono kapena nsomba mkati mwa sabata, zomwe zimakhala zomvetsa chisoni, monga nsomba ndizochokera puloteni yomwe imakhala yochepa kwambiri mu mafuta odzaza. Inde, nsomba ndi gwero la omega-3 fatty acids , mafuta okoma matupi athu amafunikira koma sangathe kupanga. Pangani cholinga chophatikiza nsomba zomwe mukudya, makamaka kawiri pa sabata.

• 01 a 07

  Lemon Garlic Cod

  Cod imapezeka mosavuta, ndipo nthawi zambiri imakhala yotchipa. Ndizolawa pang'ono, zomwe zikutanthauza kuti ndi nsomba zosavuta kuwonjezera kukoma. Manyowa a mandimu, adyo, mafuta a maolivi komanso mafuta odzola chifukwa cha kukoma kwake, ndi zina zotchedwa parsley zowonongeka zimapanga chakudya chamoyo cha nsomba.

• 02 a 07

  Anaphika Nsomba Ndi Msuzi Wamchere
  Salimoni akhoza kukhala nsomba yochuluka, koma ayenera kuphatikizidwa ngati gawo la chakudya chanu chochepa cha mafuta. Salmoni imakhala yodzaza ndi mafuta abwino, makamaka omega-3 fatty acids, omwe amaganiziridwa kuti amateteza ku matenda a mtima, kutupa, mitundu ina ya khansa, shuga, matenda a Alzheimer, ndi kuwononga kwa macular. Salmoni ndi nsomba yotentha kwambiri yomwe gawo la 4 kapena 5-ounce ndiloposa zokhutiritsa. Yesani ndi kugula nsomba zakutchire ngati mungathe.

• 03 a 07

  Fiesta Scallops

  Onjezerani zest ku nsomba zanu za nsomba ndi scallops zapamwambazi. Ma scallops ndi ofatsa, osakhwima ndi okondweretsa ngakhale kwa iwo omwe sali okonda kwambiri nsomba. Iwo ndi ofulumira komanso ophweka kuphika, naponso. Ngati mukusowa thandizo pazomwe mungayang'ane pogula scallops, yesetsani chitsogozo chothandizira kuti mugule scallops yatsopano .

• 04 a 07

  Tacos za Nsomba
  Simukusowa nsomba zofiira, zofiira kwambiri za tacos. M'malo mwake mugwiritsire ntchito nsomba zoyera monga cod kapena halibut, ndipo muwadzoze kanthawi kochepa kuti mupange kukoma. Nsomba za nsombazi ndi zabwino kwa iwo omwe amafunika kudya tirigu kapena gluten, komanso.

• 05 a 07

  Nsomba ya Nsomba

  Nkhumba iyi imakhala ngati chakudya cholimbikitsa, koma ndi chitonthozo cha chakudya. Mmalo mopanga msuzi pogwiritsa ntchito mafuta ndi ufa, msuzi wakula ndi chimanga. Nsomba za mbatata zokha zimakhala ndi mafuta pang'ono. Cod ndi yabwino kwa chitumbuwa ichi, koma nsomba zina zoyera zingakhale zabwino, nayenso.

• 06 cha 07

  Nsomba Zophikidwa
  Nsomba zowonongeka zatha! Nsombazi zazikuluzikulu za nsomba zazikulu ndizosangalatsa kwenikweni ana. Ophika m'malo mokazinga, izi zimakhala zofiira kwambiri ndi mbatata zophikidwa ndi uvuni.

• 07 a 07

  Nyanja Yamchere Yotchedwa Scallops Pa Sipinachi Yowonongeka
  Mbalame yotchedwa scallops yofiira yochokera ku Trader Joe ndi yothandiza kuti apitirize kudya chakudya monga chonchi. Onetsetsani kuti finyani ndi kuwasakaniza wouma atatha kuwonongeka, ndipo onetsetsani kuti musawagwedeze. Monga momwe wolemba wina ananenera, mbale iyi ili nayo yonse: mafuta otsika, ophika mosavuta, ndi okoma.