Kifi a cikin Omega-3 Fatty Acids

Mun ji mai yawa game da cin karin albarkatun omega-3 a waɗannan kwanaki. Kusan kamar kowane mako ne sabon binciken ya fito wanda ya nuna wani amfani ga lafiyar jiki akan cin wannan " kitsen mai kyau ," wanda yake samuwa a cikin kifi mai kyau da ke iyo a cikin ruwan sanyi.

Wasu daga cikinmu sun tuna da kifin da aka kira "abinci na kwakwalwa." Omega-3s shine dalilin da yasa. Su ne mai tsinkewa mai cutar da ke taimakawa jiki wajen warkar da duk matsalolin, daga rashin kulawa ga cutar Alzheimer.

Kifi shine tushen tushen omega-3, amma ba dukkan kifaye suna daidaita ba. Anan akwai kifaye biyar da manyan matakan omega-3s.

• 01 na 05

  Kifi

  Salmon shine sauƙi mafi sauki kuma sababbin kifi biyar na omega-3s. Kowace gine-gine tana ɗauke da salmon, kuma kusan kowane abinci mai cin abincin teku yana da akalla ɗaya girke-girke da aka fi so don zuwa.

  Kyakkyawar kifi don ci don samun mafi yawan omega-3s zai zama salmon sarauta wanda aka kira salmon chinook, wanda aka kama daga California zuwa Alaska.

  Abin sha'awa, kwalaron gwangwani ma yana da kyau a cikin wannan mai kyau. Gishiri da kuma salmon da sauran salmon sun kasance har yanzu a cikin omega-3s, ba kamar Chinooks ba.

  Far med salmon, wanda shine mafi yawan al'ada a manyan kantunan, shine iffy. Kai ne abin da kuke ci, kuma yawancin naman alade suna ciyar da abinci na ƙasa - wannan ya rage su matakan omega-3. Wild shi ne mafi kyau, amma farmed har yanzu ya yi.

• 02 na 05

  Sardines

  Sardines, musamman sabo ne, suna da dadi, wadataccen kuma maras tsada. Ku bauta musu da gurasa ko gasa da tumatir miya.

  Ba za a iya samun sabo ba? Sardines na gwangwani suna da kyau idan kuna neman kara yawan ciwo mai omega-3. Ku bauta wa sardines mai gwangwani da aka gafa a kan abincin ga wani mai amfani da fata.

• 03 na 05

  Smelt

  Ana samun ƙuƙwalwa a cikin ɓangaren daskarewa na babban ɗakunan ku, mafi yawan lokuta an tsaftace.

  Wadannan kifaye suna sanya su don fryer - batter su, watakila tare da wani haske Japan baturi batter - da kuma ci su kamar fries Faransa.

• 04 na 05

  Shad

  Ƙasar Amirka na iya zama da wuya a samu sai dai idan kuna zaune a bakin tekun. Tsananin abinci mai ban sha'awa a lokacin bazara, shad ya fi karfi fiye da sardines ko herring, amma suna da kasusuwa da yawa dole ne ka yi aiki a kusa.

  Idan ka sami shad a kasuwarka a Gabas, za ka iya samun ƙananan ƙuƙwalwa. A Yammacin waje, dole ne ka magance ƙasusuwanka.

• 05 na 05

  Anchovies

  Kusan duk tsofaffiyar da za ku ga an kiyaye su saboda sun yi mummunar sauri.

  Idan ka samo sabbin sabbin kayan da suke da shi , kazalika ko kaɗa su kuma ka bauta musu kawai. Za'a iya ƙara tsofaffin anchovies a cikin tumatir na naman alade ko-mai saurin kai-ga pizza ko sauran gurasa.

  Boquerones ko tsoffin fararren Mutanen Espanya suna warkewa a gishiri da vinegar kuma suna da yawa fiye da gwaninta fiye da wadanda suke da launin brick wadanda za ku samu a kwalba. Ana iya samunsu a kasuwanni masu kyau.