Kan in chhungah sangha curry tel lo chaw ei hi a tlem hle a ni lawm ni? Tuipui chhunga sangha tora, para, leh kelavallo te bakah hian khaw tuikhuah leh luipui magura, lullu, leh walayo an tih-a sangha man te pawh hi kan zanriah ei tur dawhkanah hian kan ei fo thin. Mahse, he sangha ‘magura’ an tih, a hluar hle nia kan ngaih chhungah hian ei leh in hlu engzat nge inthup tih i hria em? Vawiin hian he sangha tui tak, hmuh awlsam tak hian hriselna atana a thatzia i sawi dawn nia.
He thu bengchheng tak hi eng nge ni?
A awlsam zawngin sawi ila, barbel hi kan rama tui thianghlim khawl, chu chu dil, tuikhuah leh luiah te, sangha chi khat a ni. Barbel hi a hmui sir lehlamah hmul ang chi (barbel an tih) a awm avangin hriat a awlsam hle.
Mi tam tak chuan mackerel thlum hi sangha dang aiin a thlum tlem zawk niin an sawi a, chu chu rim leh thlum na tak a nei lo tihna a ni. Mahse chu chu kawng khatah chuan advantage a ni. Chuvang chuan mackerel hi broth emaw curry chi hrang hrang atan pawh a tha hle. Chili nen chhum la, bawnghnute nen chhum la, fry rawh, engtiang pawhin i chhum pawhin a tui hle.
Mango ei hian eng hlawkna nge a neih?
Nga dang tam tak ang bawkin mackerel hi ei tur hlu tak tak nen a khat a ni. A man tlawm leh a tui em em avangin sa man to tak tak, vawk leh vawk sa thlakna tha tak a ni.
| Ei leh in lama hlutna | A hlawkna leh sawifiahna awlsam tak |
|---|---|
| Calorie a tlem | Mango gram 100 hian calorie tlemte chauh a nei a, at 98. Chuvangin, an taksa rihna tihtlem tumtute tan chuan ei tur tha tak a ni . |
| Protein a tam hle | Protein hi taksaa cell thang lian leh tissue siamthatna atan a pawimawh hle. Mango gram 100-ah hian protein gram 13 vel a awm a. Hei hi ni khat chhunga protein mamawh tam tak a ni. |
| Vitamin B12 a pai tam hle | Mi tam tak chuan vitamin B12 an tlachham thin. He vitamin hi nervous system hnathawhna atan leh thisen sen (red blood cells) siam chhuahna atan a pawimawh hle. Mak tak maiin mango gram 100 chauh hian nitin vitamin B12 pek tur aia tam a pe thei a ni. |
| Fats hrisel tak tak | Saturated fats hrisel lo thenkhat nei mahse, thau hrisel tha tak tak an nei bawk a, a bik takin omega-3 fatty acids , chu chuan thinlung natna, cancer thenkhat, leh dementia lakah a veng thei a ni. |
Nga ei avanga hlawkna tlanglawn dangte
A tlangpuiin sangha hi protein leh omega-3 tam tak a ni. Doctor-te chuan ei leh in inthlau tak neih theih nan kar khatah vawi hnih tal sangha ei hi an rawt a ni.
Omega-3 fatty acids hian thisen zam leh thisen kalna kawng (blood vessel constriction) ang chi thilah nghawng tha tak a nei a ni. Tin, heartbeat mumal lo ang chi condition control turin an pui bawk.
Zirna thenkhatah chuan omega-3s hian kum upa lam nena lo awm thin depression symptoms leh rilru lam harsatna dang a tihziaawm thei tih hmuhchhuah a ni. Nga ei i duh loh chuan i omega-3s i hmuh theih nan fish oil supplement i ei thei bawk. Mahse i tih chuan chemical tul lo tak tak tel lo, purified product thlan a pawimawh.
Maguro ei hi a him tak tak em?
Sangha hi chaw hrisel tak a ni fo thin. Mahse, special case thenkhatah chuan tlem a fimkhur a ngai hle. Entîr nân, sangha chi ṭhenkhatah chuan mercury an tih metal rit tak a awm thei a.
Hmeichhe naupai te hian hemi chungchangah hian fimkhur hle tur a ni a, mercury tam lutuk hian nausen piang lai hmasawnna a nghawng thei a ni. Chuvangin he thil chungchangah hian rinhlelhna i neih chuan i doctor nen inbia a, thurawn lak a tha ber . A tam zawkah chuan omega-3 ang chi nutrients hlawkna hian mercury hlauhawmna aiin a hlawkpui zawk daih.
Dil atanga sangha neih emaw, loneih atanga sangha neih emaw a tha zawk em?
Hei hi mi tam takin zawhna an neih a ni. Dawr i kal chuan sangha thenkhat chu ‘farm-raised’ tiin an ziak a, thenkhat chu ‘wild-caught’ emaw ‘caught in the river’ emaw tiin an ziak bawk. Eng nge a danglamna?
- Farm-raised fish: Heng sanghate hi tank lian tak takah controlled environment-ah an vulh thin.
- Ramsa man: Heng sanghate hi an awmna hmun, lui, lui leh lui atanga man an ni.
Mak tak maiin, ran vulh sangha hian a chang chuan an taksaah chemical a tam zawk thei a, an awmna hmuna sangha aiin. Tin, loneih dan an hman avangin natna an vei awlsam zawk bawk.
A lehlamah chuan lui/lui atanga sangha lo chhuak omega-3 hi loneih sangha aiin a tlem zawk thei. Amaherawhchu, chemical chungchangah ngaihtuahna an neih avangin mi tam tak chuan ramngaw atanga sangha man an thlang thin. Mahse, an man a to deuh tlangpui.
Sangha tha thlan dan leh tui taka siam dan
Okay, tunah chuan mackerel quality i hre tawh ang. Sangha dawrah i kal dawnin engtin nge sangha thar, tha tak i thlan?
- Nga rawng chu a inmil reng tur a ni .
- A khawih pawhin a nghet tih a hriat tur a ni. A nêm nia a hriat chuan a hlui tawh tihna a ni.
- Rim na tak, rimchhia a awm tur a ni lo. Nga thar hian rimtui fiah lo tak a nei a.
Mackerel siam a awlsam hle. Fillets chu ruh lakchhuah hmangin i lei thei bawk. A nih loh leh steak pawh i lei thei bawk. Chuvangin, in lama i rawn ken mackerel nen chuan spicy broth siam la, a nih loh leh bawnghnuteah chhum la, coconut sambol leh red rice nen ei rawh! A nih loh leh turmeric leh chi tlem te nen deep-fry i ti thei bawk. Hei hi sangha a ni a, kawng hrang hrangin i ei leh inah a tel ve thei a ni.
Take-Home Thuchah a ni
- Magura hi sangha chi khat a ni a, a man tlawm a, chutih rualin ei tur tha tak leh hmuh awlsam tak a ni.
- Hei hi ei tur calorie tlem, protein, vitamin B12, leh thinlung tana tha omega-3s tamna ei tur a ni.
- Farmed fish leh wild fish te inkarah hian thatna leh that lohna a awm a. I mamawh leh theihna ang zelin thlang rawh.
- Sangha i lei dawnin a thar (color, smell, firmness) hi ngaihven tur a ni.
- Nu naupai i nih a, sangha ei chungchangah harsatna i neih chuan doctor nen inbia a, thurawn lak a pawimawh hle.
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