I-American Heart Association incoma ukuthi udla ama-fish servings amabili ngesonto ngalinye. Kodwa, kubalulekile ukuthi izinhlanzi zakho zilungiselelwe ngendlela evumela izinhlanzi zakho ukuba zigcine izinzuzo zayo zezempilo.
Hlala kude nokudla okunzima nokusawoti amafutha aphezulu ngoba wengeza ama-calories angaphezu kwalokho okudingayo. Khetha izindlela zokulungiselela ezingafaki amakholori amaningi futhi ukhethe izindlela zokupheka ezifaka izithako ezengeziwe ezinempilo.
Yizwani izindlela zethu eziyisithupha ezizithandayo zokulungiselela nokukhonza izinhlanzi.
1 - Inhlanzi Ebhaka
Ukubhaka inhlanzi kulula, kodwa kuthatha isikhathi eside kunezinye izindlela zokupheka, mhlawumbe imizuzu engu-15 ukuya kwangu-20 yokupheka isikhathi. Izinhlanzi ezinamafutha azidingi uketshezi oluthe xaxa noma amanoni, kepha izinhlanzi ezimhlophe ezigqokile zivame ukoma uma ungaqapheli.
Ukuze uqalise, zama le saumoni ehhavini-ovini ngamakhambi noma i- tilapia ekhishwe nge- almond .
2 - Inhlanzi elinejiwe
Inhlanzi inhle kakhulu ngoba ipheka ngokushesha ngaphandle kokuma-qiniseka nje ukuthi ama-grates ayinamathela noma agcoke ngamafutha. Ukugcoba kusebenza kahle kakhulu nenhlanzi yonke, kepha i-steak enamandla isebenza kahle. Amafayela wezintambo ezinamathengi angabanjwa ngamaphakethe we-foil.
Khumbula ukuthi inhlanzi ipheka masinyane ku-grill-uma inyama isuke ivulekile, ilungele ukukhonzwa.
Grill up some fishfish for tacos nge iklabishi slapping esiphundu .
3 - Fish Fish
I-sautéing, noma i-pan frying, enye enye indlela esheshayo yokupheka inhlanzi. Kungcono kakhulu izinhlanzi ezimhlophe ezinamafutha aphansi-ungafaka ibhotela noma amafutha epanini uma kunesidingo. Lokhu kuyindlela enhle yokuthola ukunambitheka kwezinhlanzi ezithosiwe, kodwa ngama-calories ambalwa. Sebenzisa ukugcoba okukhanyayo kwemvuthuluka noma ufulawa esikhundleni sebhetter enamandla egcwala amanoni.
Sebenzisa ukushisa okuphakathi kokudla ngamafutha okwanele ukugqoka i-pan.
4 - Njengesobho
Amasobho, ama-stew, nama-chowders yizo zonke izindlela ezinempilo zokujabulela izinhlanzi. Futhi isizathu esihle sokusebenzisa umpheki wakho omncane. Khetha izinhlanzi zezinhlanzi nezitshalo ezenziwe ngemhluzi ocacile noma usebenzise zokupheka ezinamafutha aphansi. Ungakwazi ukukhonza isobho sezinhlanzi njenge-appetizer, noma nje wengeze isaladi eluhlaza kanye ne-roll whole roll, futhi udla.
Ukuze uqalise, zama lokhu iresiphi ye- chowder yenhlanzi noma wenze utamatisi fennel uthathe i- cod .
5 - Qala Ngezinhlanzi Ezikhunjelwe
Kokubili i-tuna ne-saumon iyatholakala emanzini nasemaphaketheni, futhi iphelele ekwenzeni sandwich esheshayo. Sebenzisa isinkwa esilula, inhlanzi, mhlawumbe kancane imayonnaise kanye nezinye ulethisi kanye utamatisi.
I-tuna ekheniwe kanye ne-salmon ingasetshenziswa ezinhlobonhlobo zokupheka eziyinhloko zokudla, futhi. Bheka izindlela zokupheka ezingaphansi kwamafutha; Hlala kude ne-casseroles enezithako eziningi kakhulu eziphezulu kumafutha noma nge- sodium .
Ama-sardines nama-anchovies nawo atholakalayo emathini. Ziyakhonza kakhulu njengama-appetizers nama-crackers aphelele okusanhlamvu.
Zama lokhu ukuguqula isaladi ye-tuna ngokwenza nge-salmon esikhundleni salokho noma ukunamathela eklasini bese wenza isaladi le-walnut isaladi .
6 - Kuboshwe i-Fish
Ukudoba kuhilela ukupheka into enqamuzaneni engacabangi ngesitofu. Ungasebenzisa amanzi, umhluzi noma iwayini ukudoba inhlanzi. Ngeke kuthathe isikhathi eside-cishe amaminithi angu-10 kuphela. Futhi ngaphezu kwakho konke, ukuzingela akudingi amanye amafutha noma ama-khalori futhi umphumela uyiphundu futhi unethenda.
Zama le iresiphi ehlongozwayo yezinhlanzi ku-tomato basil sauce ukuze uqalise.
> Umthombo:
I-American Heart Association. "Izinhlanzi kanye ne-Omega-3 Acatty Acids."