Nsomba zapamwamba mu Omega-3 Zakudya Zamadzi

Timamva zambiri zokhudza kudya omega-3 mafuta ochuluka masiku ano. Zikuwoneka ngati sabata iliyonse maphunziro atsopano amatsimikiziranso ubwino wina wathanzi kudya " mafuta abwino ," omwe amapezeka mu nsomba zamtundu umene umasambira m'madzi ozizira.

Enafe timakumbukira nsomba zomwe zimatchedwa "chakudya cha ubongo." Omega-3s ndi chifukwa chake. Ndizo zotsutsana kwambiri ndi zotupa zomwe zimathandiza thupi kuti lichiritse mavuto osiyanasiyana, kuchokera ku vuto losauka ku matenda a Alzheimer's.

Nsomba ndizo zikuluzikulu za omega-3 fatty acids, koma osati nsomba zonse zimalengedwa zofanana. Nazi nsomba zisanu zokhala ndi omega-3s kwambiri.

• 01 ya 05

  Salimoni

  Salmon ndi yovuta kwambiri kuyanjana ndi yodziwika bwino ya nsomba zisanu zapamwamba za omega-3s. Supermarket iliyonse imanyamula nsomba, ndipo pafupifupi nsomba zonse zophika zimakhala ndi kachesi kamodzi komwe kamakonda kupitako.

  Salmon yabwino kudya kuti mupeze omega-3s omwe angakhale mfumu yankhondi imatchedwanso nsomba ya chinook, yomwe imapezeka ku California kupita ku Alaska.

  Chochititsa chidwi, nsomba zamchere zam'madzi ndi zamtundu wa mafuta abwino kwambiri. Ma sockeyes wathanzi ndi salon ya siliva akadali okwera mu omega-3s, osati kwambiri ndi Chinooks.

  Far med saumoni, yomwe ndi yofala kwambiri m'masitolo, ndi iffy. Ndiwe zomwe mumadya, ndipo nsomba zambiri zaulimi zimadyetsedwa kudyetsa chakudya - zomwe zimachepetsa ma omega-3. Nyama ndi yabwino, koma ulimi uli bwino.

• 02 ya 05

  Sardines

  Sardines, makamaka atsopano, ndi zokoma, zochuluka komanso zotsika mtengo. Atumikire iwo atakulungidwa kapena kuphika ndi msuzi wa phwetekere.

  Simungapeze atsopano? Zakudya zam'madzi zam'chitini zimakhala zabwino ngati mukuyang'ana kuti muwonjezere mafuta anu omega-3. Tumikani zam'chitini zamchere zophimbidwa pamtundu wonyamulira pamakina ochezera.

• 03 a 05

  Smelt

  Smelt amapezeka kwambiri mu gawo lafriji pa masitolo anu, omwe nthawi zambiri amatsuka kale.

  Nsomba zazing'ono izi zimapangidwira fryer - zizimenyana nazo, mwinamwake ndi kuwala kwa Japanese tempura batter - ndi kuzidyera ngati French fries.

• 04 ya 05

  Shad

  Mthunzi wa ku America ukhoza kukhala wovuta kupeza pokhapokha mutakhala kumtunda. Nthawi yochepa kwambiri yamasika, mthunzi ndi wovuta kuposa sardines kapena herring, koma ali ndi mafupa ambiri omwe muyenera kugwira nawo ntchito.

  Ngati mumapeza shad pamsika wanu kummawa, mungapeze zida zopanda pake. Kunja Kumadzulo, iwe udzayenera kuthana ndi mafupa iwewekha.

• 05 ya 05

  Anchovies

  Pafupifupi anchovies onse omwe mumapeze akusungidwa chifukwa amapita mofulumira kwambiri.

  Ngati mutapeza anchovies atsopano , grill kapena amawaphimba iwo ndi kuwagwiritsa ntchito mosavuta. Anchovies yosungidwa akhoza kuwonjezeredwa ku masangweji a phwetekere kapena-pangodya-pizza kapena zakudya zina za Mediterranean.

  Mabotolo kapena anchove a ku Spain amachiritsidwa mu mchere ndi vinyo wosasa ndipo amakhala ophweka kwambiri komanso oposa kwambiri kuposa anchovies a njerwa zomwe mumazipeza mumitsuko. Iwo amapezeka misika yabwino.