Ho tšoasa haholo

Litaba

• Tlhahlobo bakeng sa

U se u ntse u tseba hore litlhapi li u tsoela molemo haholo, le hore omega-3 fatty acids, metsoako e phelisang hantle e ho eona, ke khalefo eohle. Empa na ua tseba hore na ke hobane’ng? Mona ke seo omega-3s e se etsang:

* Fokotsa kotsi ea lefu la pelo. Li-acid tse nyane tse hlollang tsa mafura a polyunsaturated li fokotsa viscosity ea mali, e etsa hore e se ke ea hlola e theha maqhubu, ka hona ea fokotsa kotsi ea lefu la tšohanyetso. Li boetse li fokotsa maemo a lipid (mafura a mali).

Thusa ho thibela li-arrhythmias tse sokelang bophelo (ho sitisoa ke morethetho oa pelo) ka ho tsitsisa lisele tsa pelo tsa mesifa.

* Fokotsa bohloko ba ramatiki ka ho fokotsa ho satalla le ho ruruha ha manonyeletso.

Loantša khatello ea maikutlo ka ho matlafatsa maikutlo. Li thusa ho boloka lera la mafura le pota-potileng lisele tsa boko mokelikeli, e leng ho nolofalletsang hore melaetsa e fetisoe (ho kenyeletsoa le e hlohlellelitsoeng ke serotonin, khemik'hale e laolang maikutlo).

Litlhapi ke mohloli o motle ka ho fetisisa oa omega-3s (haholo-holo litlhapi tse mafura, joalo ka tlhapi ea Atlantic le sockeye, mackerel, bluefish, halibut, herring, tuna, sardine le bass tse metsero), empa meroho e makhasi, linate, canola le oli ea soya, tofu le folaxe hape fana ka omega-3s ka chelete e nyane. (Shellfish e fana ka chelete e nyenyane, hammoho le mefuta eohle ea crustaceans e tletseng zinki, mineral e netefatsang metabolism e nepahetseng ea vithamine le tšebetso ea enzyme sethong se seng le se seng sa 'mele.) e lekaneng ho kotula meputso ea bophelo bo botle. Ka litlhapi tsena tse matlafatsang, tse bonolo ho li lokisa u tla ba "goin 'fishin" masiu a' maloa ka beke.

Litlhapi

Kopanya li-marinades tsena tse bonolo tsa tlhapi 'me u qale ho nyeka molomo oa hau.

Bakeng sa litlhapi tse bobebe (joalo ka flounder, red snapper, sea bass, trout)

Veine e Tšoeu e Nang le Thyme: 1/2 senoelo veine e ommeng e ommeng, khaba e 1 e tšolotsoeng capers, 1 teaspoon e entsoeng ka thyme.

Bakeng sa litlhapi tse tiileng (joalo ka tuna, sabole)

Soy le Peppercorns: 1/3 senoelo sa soya, likhabapo tse 2 tsa peppercorns tse khabisitsoeng ka seretse / pestle kapa pane e boima ea ho hadika.

Honey-Dijon: 1/4 senoelo sa metsi kapa veine e tšoeu, likhaba tse 2 tsa mahe a linotši le mosetareta oa Dijon, teaspoon e 1 ea ginger e halikiloeng (kapa 1/4 teaspoon e omisitsoeng).

Bakeng sa shrimp

* Tsoekere ea Pineapple-Brown: 1/2 senoelo sa lero la phaenapole, 1/4 senoelo sa phaenapole e sithabetseng (makotikoting ka metsing), likhaba tse 2 tsa tsoekere e sootho e sootho.

Bakeng sa likhofu

Coriander-Lime: 1/3 senoelo sa lero la lime e ncha, teaspoon e 1 ea coriander, 1/2 teaspoon e silafalitsoeng kalaka zest.

* Citrus-Chili: 1/2 senoelo sa lero la lamunu, 1 teaspoon e 'ngoe le e' ngoe ea phofo le komine ea fatše.

Tlhahlobo bakeng sa