Nui ka hopu

Anter

• Nānā no

Ua ʻike mua ʻoe he maikaʻi loa ka iʻa iā ʻoe, a ʻo nā ʻakika momona omega-3, nā pūhui olakino i loko o ia mea, ke huhū nui nei. Akā, maopopo iā ʻoe ke kumu? Eia ka hana a ka omega-3:

* Hoʻoemi i ka pilikia o ka maʻi puʻuwai. ʻO kēia mau mea momona momona polyunsaturated momona e hoʻoliʻiliʻi i ka viscosity o ke koko, e hoʻoliʻiliʻi liʻiliʻi ai i nā clots, no laila e hōʻemi ana i ka make o ka make koke. Hoʻohaʻahaʻa lākou i nā pae lipid (momona koko).

* Kōkua i ka pale ʻana i nā arrhythmia ola (hoʻōla i ke mele o ka puʻuwai) e ka hoʻokūpaʻa ʻana i nā hunaola o ka puʻuwai.

* Hōʻoluʻolu i ka ʻeha rumatika ma o ka hōʻemi ʻana i ka ʻoʻoleʻa a me ka huʻi pū.

* E hakakā i ke kaumaha ma ka hoʻonui ʻana i ke ʻano. Kōkua lākou i ka mālama ʻana i nā membrane momona a puni nā hunaola o ka lolo i maʻalahi, e maʻalahi ai i ka lawe ʻia ʻana o nā leka (me nā mea i hoʻowalewale ʻia e serotonin, kahi kemika e hoʻomalu i ka naʻau).

ʻO ka iʻa ke kumu ʻoi loa o ka omega-3 (ʻo ia hoʻi ka iʻa momona, e like me ʻAkelanika a me ka salikena sockeye, mackerel, bluefish, halibut, herring, tuna, sardines a me nā kaha onionio), akā nā lau lau, nā hua kanu, canola a me nā aila soybean, tofu a me flaxseed hāʻawi pū i nā omega-3 i nā mea liʻiliʻi. (Hāʻawi ʻo Shellfish i kahi liʻiliʻi, a me nā ʻano crustacean āpau e hoʻouka ʻia me ka zinc, kahi mineral e hōʻoia i ka pono o ka wikamina a me ka hana enzyme i kēlā me kēia mea i loko o ke kino. lawa e ʻohi ai i nā uku olakino maikaʻi. Me kēia mau meaʻai, maʻalahi e hoʻoponopono i nā iʻa e "goin' fishin" ʻoe i kekahi mau pō o ka pule.

Laau i'a

E hui pū i kēia mau marinade iʻa maʻalahi a hoʻomaka i ka palu ʻana i kou mau lehelehe.

No nā iʻa māmā (e like me flounder, ʻulaʻula snapper, kai bass, iʻa nui)

* Waina Keʻokeʻo me Thyme: 1/2 kīʻaha waina keʻokeʻo maloʻo, 1 mau puna nui i hoʻopau ʻia nā capers, 1 teaspoon ʻokiʻoki ʻia i kāu.

No nā iʻa ʻiʻo paʻa (like tuna, swordfish)

* Soy me ka Peppercorns: 1/3 kīʻaha soy sauce, 2 teaspoons tri-color peppercorns, māhā me ka mortar/pestle a i ʻole ka pā palai kaumaha.

* Honey-Dijon: 1/4 kīʻaha wai a i ʻole ka waina keʻokeʻo, 2 punetēpu o kēlā me kēia meli a me Dijon mustard, 1 teaspoon grated ginger (a i ʻole 1/4 teaspoon maloʻo).

No ka ʻōpae

* Pineapple-Brown Sugar: 1/2 kīʻaha wai paina, 1/4 kīʻaha pineapple i paʻi ʻia (keʻa i loko o ka wai), 2 punetēpē ʻo ke kō ʻeleʻele māmā.

No ka pūhoho

* Coriander-Lime: 1/3 kīʻaha wai lime hou, 1 teaspoon coriander ground, 1/2 teaspoon zinc lime zest.

* Citrus-Chili: 1/2 kīʻaha wai ʻalani, 1 teaspoon o kēlā me kēia paila chili a me ka kumine lepo.

Nānā no