American Heart Association imalimbikitsa kudya maulendo awiri a nsomba sabata iliyonse. Koma, ndikofunika kuti nsomba zanu zizikonzekera m'njira yomwe imalola nsomba zanu kukhala ndi thanzi labwino.
Khalani kutali ndi zakudya zopatsa mafuta komanso mafuta akuluakulu chifukwa amaonjezerapo zowonjezera kuposa momwe mungafunire. Sankhani njira zowonetsera zomwe siziwonjezera ma calories ambiri ndikusankha maphikidwe omwe ali ndi zowonjezera zowonjezera zowonjezera.
Mvetserani ndi njira zisanu ndi imodzi zomwe timakonda kukonzekera ndikusamalira nsomba.
1 - Nsomba Zophika
Kuphika nsomba ndi kophweka, koma zimatenga nthawi yaitali kuposa njira zina zophika, mwinamwake mphindi yokwanira 15 mpaka 20 yokwanira kuphika. Nsomba zonenepa sizimasowa madzi kapena mafuta ena, koma nsomba zoyera zimayaka ngati simusamala.
Kuti muyambe, yesani nsomba yophika uvuni ndi zitsamba kapena tilpia .
2 - Nsomba Yophika
Nsomba ndi yabwino kwa grill chifukwa imaphika mofulumira popanda kuuma-onetsetsani kuti zidutswazo sizitsulo kapena zophikidwa ndi mafuta. Kuwotchera kumagwira ntchito bwino ndi nsomba zonse, koma steak wandiweyani amagwira ntchito bwino. Mafayilo osasunthika angapangidwe mu mapaketi ojambula.
Kumbukirani kuti nsomba imaphika mwamsanga pa grill-pamene thupi liri losavuta, liri lokonzeka kutumikiridwa.
Sakanizani nsomba zina za tacos ndi zokometsera kabichi .
3 - Nsomba Zowonongeka
Kuthamanga, kapena poto kukaka, ndi njira ina yofulumira kuphika nsomba. Ndibwino kuti nsomba zoyera zomwe ziri ndi mafuta ochepa-mukhoza kuwonjezera pang'ono mafuta kapena mafuta poto ngati n'koyenera. Imeneyi ndi njira yabwino yopezeramo nsomba yokazinga, koma ndi zochepa. Gwiritsani ntchito kuvala kofiira kwa zinyenyeswazi kapena ufa m'malo mwa batter wandiweyani omwe amachepetsa mafuta.
Gwiritsani ntchito kutentha kwapakati ndi mafuta okwanira kuti muvale poto.
4 - Monga Msuzi
Msuzi, stews, ndi chowders ndi njira zabwino zedi zosangalalira nsomba. Ndipo chifukwa chabwino chogwiritsira ntchito wophika wanu wodekha. Sankhani masamba a nsomba ndi zakumwa zopangidwa ndi msuzi kapena kugwiritsa ntchito maphikidwe a mafuta ochepa. Mutha kusamalira msuzi wa nsomba monga appetizer, kapena kungowonjezerani saladi wobiriwira ndi mpukutu wonse, ndipo muli ndi chakudya.
Kuti muyambe, yesani njira iyi ya nsomba zofiira kapena phwetekere fennel idye ndi cod .
5 - Yambani Ndi Nsomba Zamzitini
Nkhumba zonse ndi nsomba zimapezeka muzitini ndi zikwama, ndipo zimakhala zokwanira kupanga sangweji mwamsanga. Gwiritsani ntchito mkate, tirigu, mwinamwake pang'ono mayonesi ndi letesi ndi phwetekere.
Nsomba zam'chitini ndi salmon zingagwiritsidwe ntchito mu maphikidwe osiyanasiyana a mbale, komanso. Fufuzani maphikidwe omwe ali ochepa mu mafuta; Pewani mafuta omwe amakhala ndi mafuta ambiri kapena sodium .
Sardines ndi anchovies amapezekanso ndi zitini. Iwo ndi otchuka omwe amatumikiridwa ngati operekera ndi operekera mbewu zonse.
Yesani izi kupotoza saladi ya nsomba pozipanga ndi nsomba mmalo mwake kapena musamangidwe ndi zolemba zapamwamba ndikupanga salauni ya salaw .
6 - Nsomba zofikira
Kuphwanya kumaphatikizapo kuphika chinachake mumadzi osakanikira pamphika. Mukhoza kugwiritsa ntchito madzi, msuzi kapena vinyo poti nsomba zizitha. Sizitenga nthawi yaitali-mphindi khumi zokha. Ndipo koposa zonse, poaching saonjezera mafuta kapena mafuta owonjezera ndipo zotsatira zake ndi zokoma komanso zokoma.
Yesetsani kapepala kakang'ono ka nsomba ku tomato basil msuzi kuti muyambe.
> Chitsime:
American Heart Association. "Nsomba ndi Omega-3 Zakudya Zamadzi."