IAmerican Heart Association inokurudzira kudya maitiro maviri ehove vhiki imwe neimwe. Asi, zvinokosha kuti hove dzako dzigadzirwe nenzira inobvumira hove dzako kuchengetedza hutano hwayo.
Gara kure nekudya kwakakura uye masero akawanda-mafuta nokuti vanowedzera mamwe makoriri kupfuura iwe unogona kunge uchida. Sarudza nzira dzokugadzira dzisingagoni kuwedzera mamwe makoriki uye sarudza mapepa ane zvimwe zvigadzirwa zvine utano.
Inzwa ndiyo nzira dzedu nhatu dzinofarira kugadzirira uye kushumira hove.
1 - Hove Dzakabikwa
Kubheka hove iri nyore, asi inotora nguva yakareba kupfuura dzimwe nzira dzokubika, zvichida maminetsi gumi nemashanu kusvika makumi maviri ekubika. Ihove yakakosha haifaniri kuwedzerwa mvura yakawanda kana mafuta, asi hove tsvuku yakaonda inowanzooma kana iwe usingachenjeri.
Kuti uitange, edza salmon yakabikwa-ovhengi nemishonga yemakwenzi kana kuti amamondi yakagadzirwa tilapia .
2 - Hove yakabikwa
Hove yakanaka kune grill nokuti inobika nokukurumidza isina kuoma-ingova nechokwadi kuti magirasi haasi tsvimbo kana akafukidzwa namafuta. Kufara kunoshanda zvakanakisisa nehove yose, asi hombe yakawanda inoshanda zvakanaka zvakare. Iyo yakawanda yakashata yakafukidzirwa inogona kuiswa mumapepa emapuranga.
Yeuka kuti hove inobika nokukurumidza pane grill-kana nyama yakashata, yakagadzirira kushandiswa.
Grill up some catfish for tacos nekavhisi kabichi slaw .
3 - Sauteed Fish
Kuronga, kana pani kusvuta, imwe nzira inokurumidza kubika hove. Zvakanakisisa kune hove chena yakaderera mumafuta-unogona kuwedzera zvishoma bhotela kana mafuta pani kana zvakakodzera. Iyi ndiyo nzira yakanaka yekuwana ruzha rwehove yakabikwa, asi nekawandisa makori. Shandisa chigadziko chemwenje chezvimedu kana upfu hwakapfurikidza panzvimbo yesimbi yakaoma iyo inokwidza mafuta.
Shandisa moto wepakati uye mafuta chaiwo kuti ufukidze pani.
4 - seSup
Mishupa, mitsvuku, uye zvidhinha zvose nzira dzakanaka dzekunakidzwa nehove. Uye chikonzero chakanaka chekushandisa mucheki wako anononoka. Sarudza hove dzehove uye zvidhairi zvinogadzirwa nemucheka wakajeka kana kushandisa mapepa asina mafuta. Iwe unogona kushumira hove yehove sechigunzva, kana kungowedzera salagi yakaoma uye yegorosi rose, uye iwe une kudya.
Kuti uitange, edza iyi recipe yehove chowder kana kuti tora fennel yakabatwa ne cod .
5 - Kutanga Nehove Yakakangwa
Zvose tuna uye salmon zvinowanikwa mumakani nemapurasitiki, uye zvakakwana pakugadzira sandwich rinokurumidza. Shandisa zviyo zvechingwa zvakakwana, hove, zvichida zvishoma zve mayonnaise uye imwe lettuce uye tomato.
Canned tuna uye salmon inogona kushandiswa mune zvakasiyana-siyana zvekubika mapeji, zvakare. Tarisa mapeji ayo ari muzasi mumafuta; gara kure nemakumbo ane mazamu akawanda akawanda ari mafuta kana sodium .
Sardines uye anchovies zvinowanikwawo mumakani. Izvo zvakasikwa zvakashandirwa sezvipfeko zvinokonzera zviyo zvezviyo.
Edza izvi zvinoshandura pamusoro pehove yewaini kuburikidza nokuzviita nearimoni panzvimbo pacho kana kuti kubatisisa neklasiki uye uite tanan walnut salad .
6 - Yakasunga hove
Kutya kunosanganisira kubika chimwe chinhu mumvura isinganyanyi kumira padhofu. Iwe unogona kushandisa mvura, muto kana waini kuti usvike hove. Hazvitore nguva refu-maminitsi gumi chete. Uye zvakanakisisa pane zvose, kupisa hazviwedzeri mafuta kana mafuta ega uye chigumisiro chinonaka uye chine tsitsi.
Edzai chikafu ichi chehove chinosungirirwa mu tomato basil sauce kuti utange.
> Kwakabva:
American Heart Association. "Hove neOmega-3 Fatty Acids."