Ukuba luhlobo oluhlala lukhonza iintlanzi, ngokuqinisekileyo unezinto ozithandayo. Mhlawumbi zizinto ezifana ne-tuna, i-salmon kunye ne-cod, kwaye mhlawumbi ne-hake kanye kwithuba elithile. Yile nto uhlala uyibona ezivenkileni nakwiivenkile zokutyela, emva kwayo yonke loo nto. Kodwa zikhona zonke iintlobo zeentlanzi elwandle- ngaba kufanelekile ukuba uzithintele kukhetho oluncinci? Ezi ntlanzi mhlawumbi zityibilika kumnatha wakho, mhlawumbi ngenxa yedumela labo okanye into malunga nokubonakala kwazo. Ngethemba, ungatshintsha ingqondo yakho ngokwaneleyo ukuba ubanike ithuba.
Isardadi
Imifanekiso kaGetty Ewe, isardadi yinto encinci, nokuba uyayithanda intlanzi. Bonakalisa i-pizza, kwaye akukho mntu ufuna ukuchitha ubusuku be-pizza ekujongile kwakhona. Kodwa ukuba ufuna ukomeleza okunesondlo, kuya kufuneka uzame.
Iisardadi zincinci, kwaye zondla ngeplankton. Oko kuthetha ukuba basondele kakhulu ezantsi kwetyathanga lokutya, nto leyo elungileyo. Ukuba unenkxalabo malunga nobukho be-mercury okanye ezinye iikhemikhali kwiintlanzi zakho, i-sardines ayinayo loo nto ngenxa yokuba abayidli imithombo yayo. Kunokuba nzima ukufumana kwindawo yokutyela okanye kwicandelo elitsha kwivenkile ngenxa yokuba ngamanye amaxesha bengenamda kushishino lokuloba lwehlabathi ukuvumela abantu ukuba bachache. Kodwa bayazala kwaye bazizalise ngokukhawuleza.
I-Sardines ikwaphumelela-phambili kwicala lesondlo. Ziphezulu kwoluhlu lweentlanzi eziqulathe isixa esikhulu se-omega-3 fatty acids, kwaye zikwangumthombo olungileyo weprotein, ikhalsiyam, kunye nevithamin D.I-calcium ivela kumathambo atya ngokupheleleyo. Ukuba usaxinekile kwingcinga, jonga Iposi likaChowhound kwiingcamango zokupheka ezingabandakanyi i-eyeballs ekujongeni.
Sablefish
Umzi mveliso we-sablefish awukho mkhulu, kodwa ngenxa yexabiso elithe xhaxhe eliza kule ntlanzi, isityebi. Eli xabiso lentengo likho ngenxa yokuba i-sablefish ibaluleke kakhulu ukufuduka kwaye ube nexesha elide kakhulu lobomi. Kucingwa ' eqhelekileyo Ukufumana i-sablefish eneminyaka engama-40 ubudala ekubambeni kwezorhwebo okumiselwe isitya sakho sangokuhlwa. Ukuba ixabiso ngeepawundi alingomqobo, uyakufumanisa ukuba iyintlanzi eyixabisileyo. I-sweet and flaky, yinto ekhethekileyo eJapan kunye nentlanzi efanelekileyo kakhulu ekulungiseleleni ukutshaya. Iphezulu kwi-omega-3 fatty acids, yeyona nto uyifunayo kwintlanzi yakho, kwaye inexabiso lesondlo ngokuhambelana nesalmon yasendle. Unokufuna ukugcina iliso apho i-sablefish yakho ivela khona, nangona kunjalo. Inkqubo ye- Ulawulo lweLwandlekazi lweSizwe kunye noLawulo lweAtmospheric icebisa i-sablefish ebanjiswe e-Alaskan, enexabiso eliphantsi kakhulu lezinto ezimbi ezivela elwandle, njenge-mercury. Ukuba ujonge iiresiphi, hlala ukhumbula ukuba ikwabizwa ngokuba yikhowudi emnyama, nangona ingeyiyo ikhowudi. Phuma le recipe ukuthatha i-sablefish ebhemayo, kunye nebali elihle lokuba kunjani ukuzibamba.
Itshati yeArctic
IArctic char, njengoko igama layo lisitsho, intlanzi evela kwiindawo ezisemantla zehlabathi. Kufunyenwe nakwamanye amachibi anzulu eYurophu naseGreat Britain, kwiipokotho ezizodwa ezavela emva kookhokho babo ukuya emazantsi ngexesha lokugqibela. imiyaka yomkence . Oko kuthetha ukuba ukuba awukho eCanada okanye kufutshane nayo nayiphi na kwezi ndawo, awuzukufumana nayiphi na indawo yeArctic char, kodwa ukuba ufuna into eyahlukileyo esempilweni, kufanelekile ukuba uyihlole.
Le ntlanzi ifuywa unyaka wonke, ke kufanele ukuba ifumaneke ngaphandle kwexesha lonyaka. Kulungile kumalungiselelo aqhelekileyo afana nokubilisa okanye ukugcoba, kwaye ikwasetyenziswa kwi-sushi, iyakuthanda kakhulu ukutshaya, kwaye inokudityaniswa okanye ifakwe ityuwa kwaye inyange. Ke kutheni usitya? Itshati yeArctic isezantsi kumanqatha kunezinye iintlanzi kusapho lwe-salmon, kwaye kumanqatha anawo, malunga neepesenti ezingama-80 luhlobo olulungileyo olufunwa ngumzimba wakho kwaye lunokuqhubekeka ngokulula. Ikwangumthombo olungileyo wezinto ezinjengevithamini B-12, A, kunye noD. Ukuba ungxamile, zama le recipe igalikhi ebhaka esempilweni kunye nedill arctic char.
IBarramundi
I-barramundi, aka yolwandle lwase-Asiya, izalelwe kwindawo ethile emantla e-Australia nase mpuma ye-Asiya, kodwa isasazeka kancinci kwihlabathi liphela njengeyona ndawo uyithandayo kwezorhwebo.
Ngaba unokwenza microwave amaqanda abilisiweyo
Kukho izizathu ezimbalwa zoku. I-barramundi imalunga ngokuhambelana nesalmon ngamanqanaba ayo axabisekileyo e-omega-3 fatty acids, kodwa i-barramundi yenye yeentlanzi ezimbalwa ezinokuphila kukutya kwemifuno kwaye zivelise amanqanaba aphezulu e-omega-3. Xa kuthelekiswa, isalmon kufuneka itye malunga neepawundi ezintathu zeentlanzi ukongeza iponti yenyama kumathambo abo. Kwaye ngenxa yokuba i-barramundi ayiyidingi i-salmon yendawo, banokuphakanyiswa kwindawo encinci, elawulwa ngakumbi ethi ekugqibeleni ibonakalise ukungabinakho ukungcola. Ithetha ntoni yonke loo nto kuwe? Ukuba unenkxalabo malunga nokusingqongileyo kunye nekamva lokulima ngokuzinzileyo, oko kuthetha lukhulu.
Isondlo, i-barramundi ininzi kakhulu eyenzela yona. Inxalenye enye inamalunga ne isiqingatha seekhalori yenxalenye yesalmon, kwaye iphantsi kumanqatha onke phantse akukho mafutha agcweleyo. Kuba iyabhetyebhetye xa kufikwa kumalungiselelo, uqinisekile ukuba uza kufumana into eza kulunga nosapho lwakho. Ukuba ukhangela iresiphi, oku Indawo yase-Australia unokukhetha okuninzi.
Umhlobo entlanzi obomvu
Umhlobo entlanzi obomvu uphumelele macala onke. Iphezulu kwi-omega-3 fatty acids, i-potassium, kunye nevithamini A, kwaye ukukhonza kube kuphela kunemfuno yakho yemihla ngemihla ye-selenium. I-Selenium idityaniswe nokuthintela umhlaza, isifo samathambo, kunye nesifo sentliziyo, kwaye ikwanceda ukuxhasa iiseli zakho ezimhlophe zegazi kunye namajoni omzimba. Konke kulungile, kodwa kukho ukubanjwa okumbalwa. I-red snapper ithambekele ekubeni phezulu kwi-mercury, yiyo loo nto kuthathelwa ingqalelo ukuba uza kuyongeza kwimenyu yakho yangokuhlwa. Ngokuqhelekileyo akuyiyo ingxaki ukuba yinto yokutya yenyanga-eluhlaza okwesibhakabhaka, kwaye ingaphantsi kwengxaki kunoma ubani ongakhulelwanga okanye onesi.
Kukho enye into ekufuneka uyazi, nokuba kunzima ukuba ujonge. Kuba i-red snapper ihlala i iintlanzi ezinexabiso eliphezulu , kuhlala kukho ithuba lokuba unokuthenga enye into. Ngo-2013, iimvavanyo ezenziwa ngumbutho obizwa ngokuba yi-Oceana zafumanisa ukuba isampulu enye kuzo zontathu iintlanzi ezivavanyiweyo zabhalwa gwenxa, kwaye i-red snapper ithathwa njenge-'posta yomntwana wenkohliso yeentlanzi.
Oko kuthetha ukuba kukho ithuba lokuba nokuba ucinga ukuba ubusitya i-red snapper, usenokuba ufumana uhlobo lwexabiso eliphantsi lweentlanzi ezimhlophe. Ukuthenga kumthombo othembekileyo sisitshixo. Kungoko ke ukhetha zonke ezona ndlela zokupheka zintle zosapho lwakho, njengezinye zazo ezi zivela kwi-BBC .
I-Moonfish
Inkqubo ye- Imbali yentlanzi yenyanga eHawaii inemibala efana neentlanzi uqobo. Ikwabizwa ngokuba yi-opah, ibiyinxalenye ebalulekileyo yecandelo lokuloba elinexesha elide laseHawaii ixesha elide. Abanye abalobi banokucinga ngokuloba i-moonfish njengophawu lwethamsanqa kwaye baya kuyinika i-moonfish kunokuba bayise kwintengiso bayokuyithengisa. Akukabi yinto eqhelekileyo, kwaye xa uyibona kwiimenyu okanye kwiivenkile, ihlala igcinelwe izinto ezizodwa zemihla ngemihla. Lihlazo elo, kodwa xa ulibona libonakala, zama.
kwenzekani etyotyombeni lika joe
Ngokugqithiseleyo iintlanzi ezahlukeneyo iphezulu kumxholo weoyile, inokudliwa iluhlaza, ukutshaya, okanye naphi na phakathi. Iindawo ezahlukileyo zentlanzi zivelisa iintlobo ezahlukeneyo kunye nokwakheka kwenyama, ke ukwazi ukuba ujonge ntoni kunye nendlela iresiphi yakho efuna ngayo kufuneka xa kufikwa kwimbambo yenyanga. Kodwa phawula ukuba konke kuphuma kwaye uyakufumana liziko lesitya esiphakamileyo kwi-B-6, B-12, protein, niacin, phosphorus, kunye ne-selenium. Ukuba unenkxalabo malunga nokutya kwakho i-sodium, yinto ekhethekileyo ye-sodium.
Ikwanayo ne-omega-3 fatty acids oyilindeleyo kwintlanzi elungileyo, kwaye iindlela zokuloba eHawaii zenziwa ngokuzinzileyo. Uninzi lweendlela zokupheka zithatha inkuthazo yazo kwiitropiki, njengale yentlanzi yenyanga eyosiweyo enemango, ipapaya kunye neavokhado salsa.
Monkfish
Ungavumeli ukubonakala kwe-monkfish kukukhohlise. Zama kwaye unokumangaliswa yincasa enikwe le ntlanzi intle yokuloba igama lesidlaliso ' I-lobster yendoda elihlwempu . ' Inyama ye-monkfish iqinile, kwaye ukuba uyakucaphukela ukukhetha amathambo kwintlanzi yakho, kufanelekile ukuba uzame. Kukho ithambo elinye kuphela, ke xa sele ifakwe kwifayile kwaye isuswe, ulungile ukuba uhambe.
Ukuba ukhathazekile ngenkangeleko ye-monkfish ekubeka ecaleni, qiniseka ukuba ungayithenga sele ilungisiwe. Iintlanzi zithengiswa ngamanye amaxesha ziphelele kwaye zitshisiwe, kodwa ihlala iyimisila nezidlele zezona ndawo zifunwayo. Kwezinye iindawo, izidlele zithathwa njengokutya okumnandi kwaye izibindi zithunyelwa ngaphandle zodwa. I-Monkfish yindlela ephantsi yeekhalori ekukhetheni kwakho okuqhelekileyo, kwaye nangona iphantsi kakhulu kwi-omega-3 fatty acids xa kuthelekiswa nento efana ne-salmon, isengumthombo olungileyo we-selenium. Kwaye, ngelixa incasa inokwanela yodwa ukwenza uxolelwe kukusilela kwamafutha acid, i-monkfish ihlala inomxholo ophantsi we-mercury.
Umsila we-monkfish unenyama eninzi kuyo ihlala ithengiswa kwifom ye-steak, kwaye iyintlanzi eguqukayo kakhulu. Jonga ezinye ze ezi zokupheka Ukusuka kwi-BBC, kwaye uqinisekile ukuba uza kufumana into eza kuthi ikwenze ulibale naluphi na ugcino ekunokwenzeka ukuba ubukhe wanalo.
Umgubo wokugula
Inkqubo ye- pomfret erhengqa (okanye i-monchong) yenye imveliso yaseHawaii ekusenokwenzeka ukuba awuyiboni kakhulu ngaphandle kukarhulumente. Awunakufuna ukubeka emngciphekweni umhla wobusuku kwintlanzi engaqhelekanga kwivenkile yokutyela, nantsi isikhokelo esincinci kwinto omele ukuyilindela kwaye kutheni ungafuna ukuzama.
Yintlanzi eqinileyo, enentlanzi enokuthi ibe sisizathu sokuba ungafuni ukuthatha rhoqo. Ukuba awusithandi isikali okanye ulusu, iseyinto onokukhetha kuyo. Ukusukela isikali semidlalo enzima yesikali, ihlala isikhumba phambi kokuba iphekwe kwaye iphakelwe. Nangona kungenakongezwa rhoqo kwimenyu yakho (okanye kwimenyu yokudibanisa yokutya kwaselwandle), yintlanzi ephathekayo enokuthi ibe yinto emangalisayo kwisidlo se-tempura, okanye singabiliswa kwaye sibhakwe ngakumbi impilo-uyazi. Nokuba yeyiphi na indlela oyilungiselela ngayo, ngumthombo omkhulu we Iprotheni engenamzimba iphantsi kuzo zombini i-sodium kunye ne-fat fat. Ikwangumthombo olungileyo we iodine , isongezelelo esifunekayo kulawulo lwe-thyroid kodwa kunzima ukufumana kukutya kwethu kwemihla ngemihla. (Kungenxa yoko le nto sidibanisa ityuwa ene-ayodini kwizinto.) Ukuba uyayithanda intlanzi, ngokuqinisekileyo lukhetho olunempilo lokuzama. Ukuba unethamsanqa elaneleyo lokuyifumana kwintengiso yakho yentlanzi, ungasisebenzisa njengesiseko sokwenza ezinye izitya eziphefumlelweyo zaseHawaii, le recipe yeref pomfret enemango.
Intlanzi yeswedi
Imifanekiso kaGetty I-swordfish lirhamncwa elintlangothi-mbini. Zininzi izilumkiso malunga nomxholo ophezulu we-mercury kwezinye iintlobo zentlanzi, kwaye i-swordfish idla ngokukhethwa. Inyaniso inokuba nzima ngakumbi kunaleyo. Njengezinto ezininzi, ikhuselekile ngokumodareyitha.
Zininzi ezinye izibonelelo , kananjalo. Iqukethe iicarbohydrate kodwa inezakha mzimba ezininzi ezinjengeselenium kunye neB-12. Ukusebenza kube kanye kuya kukunika phantse yonke imali oyicebisayo yemihla ngemihla ivithamini D. , Olunye lweentlobo ezimbalwa zeentlanzi ezinokuthi. Njengoko iintlanzi zihamba, i-swordfish intle kakhulu kumxholo wamafutha, kodwa luhlobo olufanelekileyo lwamafutha, kwaye inokunceda ukuthoba i-cholesterol, ukugcina impilo yentliziyo, ukunceda ukulwa neminye imihlaza, kunye nokukhulisa inkumbulo kunye nokusebenza kwengqondo kwiminyaka yamalanga. Kwaye umxholo wayo we-sodium kunye ne-potassium unokuba luncedo xa uzama ukunciphisa uxinzelelo lwegazi.
Kukho iziphene ezimbalwa, nangona kunjalo, kwaye kubalulekile ukuba uzazi. Ngenxa yokuba i-mercury ingonakalisa imizimba emincinci, ayikhuthazwa nakubani na okhulelweyo okanye onesi. Nangona i-swordfish inezinto ezinokunceda ukuthoba i-cholesterol, ikwaqulathe isixa esiphezulu sale cholesterol kunezinye iintlobo zentlanzi. Logama nje ubazi ubungozi kwaye ulinganise imeko yakho yobuqu ngokufanelekileyo, i-swordfish inokuzisa izibonelelo ezibonakalayo kwitafile elungileyo. Le recipe ye-panfish edibeneyo Kuya kunceda ukukuqinisekisa.
IiAnchovies
Ubuso obusandul 'ukwenziwa kukusabela emadolweni kwezi ntlanzi, ezifana nesardadi, mhlawumbi ezaziwa kakhulu ngokonakalisa ubusuku be-pizza. Nokuba uyabathanda okanye uyabacaphukela, kodwa nokuba uyabacaphukela, unokufuna ukucinga ngokuzama kwakhona.
Ii-anchovies zipakisha a inqindi enkulu yesondlo Kwintlanzi encinci enjalo, ephezulu kwiivithamini ze-B, i-iron, i-calcium, i-zinc, i-vitamin E, i-riboflavin, kunye ne-niacin. Ii-anchovies nazo zinomkhondo weevithamini. Benza, nangona kunjalo, bathambekele ekubeni phezulu kwi-sodium, kodwa ukuba ujonge ukukhusela loo mgibe, zibeke emanzini kangangemizuzu engama-30 ngaphambi kokuzisebenzisa.
Ii-anchovies zinenye into eyenzelwa zona. Ukuba ukhathalele uzinzo, oku kunokuba yintlanzi yakho. Nangona abantu be-anchovy (njengabanye abantu) behlala behla benyuka, i I-anchovy yasePeru kucingelwa ukuba yenye yezona ntlanzi zininzi kulwandle lwethu. Ukongeza lo mfo mncinci kwimenyu yakho kunokuba nebhonasi eyongeziweyo. Ngelixa iintlanzi ezifama njenge-salmon zixhomekeke kwii-anchovies njengomthombo wokutya, kuyasebenza ngakumbi kwindalo ukusika umntu ophakathi kwaye ulungile sizityise ngokwethu . Ukuba awuqinisekanga ukuba uyabathanda, jonga ezinye zeembono Ukutya kakhulu inendlela yokwenza olona khetho lwe-anchovy eyahlukileyo, netyuwa.
ioyile enendawo ephezulu yomsi
