Ntes tau zoo

Zoo Siab

• Ntsuam xyuas rau

Koj twb paub lawm tias ntses zoo heev rau koj, thiab cov omega-3 fatty acids, cov khoom noj muaj txiaj ntsig zoo hauv nws, yog txhua yam npau taws heev. Tab sis koj puas paub vim li cas? Nov yog yam omega-3s ua:

* Txo kev pheej hmoo mob plawv. Cov kev txaus txaus me me polyunsaturated fatty acids txo cov ntshav viscosity, ua rau nws tsis tshua muaj peev xwm tsim cov ntshav khov, yog li txo qhov kev pheej hmoo ntawm kev tuag sai. Lawv kuj txo qis lipid (ntshav-rog) qib.

* Pab tiv thaiv kev ua rau lub neej tsis zoo (kev cuam tshuam hauv lub plawv atherosclerosis) los ntawm kev ua kom lub plawv cov leeg hlwb.

* Txhim kho mob rheumatoid mob caj dab los ntawm kev txo qhov txhaws thiab sib koom ua ke.

* Sib ntaus kev nyuaj siab los ntawm kev txhim kho kev xav. Lawv pab ua kom cov rog rog nyob ib ncig ntawm lub hlwb cov kua dej, uas ua rau nws yooj yim dua rau cov lus xa mus (suav nrog cov uas ua los ntawm serotonin, lub siab tswj hwm tshuaj).

Ntses yog qhov zoo tshaj plaws ntawm omega-3s (tshwj xeeb tshaj yog cov ntses rog, xws li Atlantic thiab sockeye salmon, mackerel, bluefish, halibut, herring, tuna, sardines thiab striped bass), tab sis nplooj zaub ntsuab, txiv ntseej, canola thiab soybean roj, taum paj thiab flaxseed. kuj muab omega-3s me me. (Shellfish muab ib qho me me, ntxiv rau txhua hom crustaceans yog loaded nrog zinc, ib qho ntxhia uas ua kom cov vitamin metabolism thiab enzyme ua haujlwm hauv txhua lub cev hauv lub cev.) Xya mus rau 10 ooj ntses ib lub lis piam (2-3 servings) yog txaus kom tau txais txiaj ntsig kev noj qab haus huv zoo. Nrog rau cov zaub mov muaj txiaj ntsig, yooj yim-kho cov ntses entrees koj yuav "goin 'fishin'" ob peb hmo hauv ib lub lis piam.

Ntses pas

Pov ua ke cov ntses yooj yim marinades thiab pib licking koj daim di ncauj.

Rau lub teeb ntses (xws li flounder, liab snapper, hiav txwv bass, trout)

* Dawb Caw Nrog Thyme: 1/2 khob qhuav dawb caw, 1 tablespoon drained capers, 1 teaspoon tws thyme.

Rau cov ntses khov (zoo li tuna, swordfish)

* Soy Nrog Peppercorns: 1/3 khob kua ntses, 2 teaspoons tri-colour peppercorns, tawg nrog cug/pestle lossis hnyav yias.

* Zib ntab-Dijon: 1/4 khob dej lossis cawv dawb, 2 diav txhua zib ntab thiab Dijon mustard, 1 teaspoon grated qhiav (lossis 1/4 teaspoon qhuav).

Rau cw

* Pineapple-Brown Qab Zib: 1/2 khob kua txiv pineapple, 1/4 khob tsoo pineapple (cov kaus poom hauv dej), 2 dia suab thaj xim av.

Rau qwj ntses

* Coriander-Lime: 1/3 khob kua txiv qaub tshiab, 1 teaspoon av coriander, 1/2 teaspoon grated txiv qaub zest.

* Citrus-Chili: 1/2 khob txiv kab ntxwv kua txiv, 1 teaspoon txhua chili hmoov thiab av cumin.

Ntsuam xyuas rau