Kuyini izinhlanzi kuhle impilo yabantu? Ethosiwe izinhlanzi - izinzuzo efanele ibe kuhlu lokuhlukumezeka

Labo abalokhu okuthunyelwe, kubaluleke kakhulu ukuba bazogcwalisa umzimba amaprotheni. Leyo akuyona inhlanzi, oyokwenza lowo msebenzi? Kodwa ngaphambi kokusebenzisa lo mkhiqizo amandla, ake sicabange ngalo ukuze kuzuze esiphezulu emzimbeni. Ngemva izinhlanzi zihlukile. Hlobo luni uthanda ke - ulwandle noma emfuleni?

Fish zihlukaniswe hhayi kuphela ndawo, kodwa futhi okuqukethwe amanoni inyama yayo. Kubalulekile futhi ukwazi ukuthi ukuthi ukubanjwa. Phela, izinhlanzi ukuncela inyama konke ukwaziswa okungajabulisi inkinga ngokuya imvelo imvelo. A carp, perch futhi carp, kwanda amadamu yokufakelwa, bavame wapha ukudla udoti, okwenza inyama yabo iba bumnandi yengulube. Kulesi sihloko sizohlola umbuzo onjani izinhlanzi elikahle kakhulu ukuthi abantu.

Inani umkhiqizo ukudla

muva AmaRashiya siyibukele phansi abakhileyo kwezilwandle nemifula. inyama okwandisa ivela amatafula. Kuyamangaza-ke yini ukuthi umdlavuza, isilethikusebenza nonhlangothi waya endaweni yokuqala njengoba imbangela yokufa? Ake sihlolisise kuka ewusizo njengoba inhlanzi ukudla.

Into ebaluleke kakhulu izinga salo khona polyunsaturated okunamafutha acid. Zibizwa ngokuthi nangokuthi i-omega-3. compounds ezinjalo, ngeke ukuthola inyama yezilwane noma imifino noma izithelo. Kwezinye izinhlobonhlobo Omega-3 izinhlanzi okwengeziwe, abanye - kancane. Ngezansi sikhuluma imiphumela ezuzisayo phezu komzimba polyunsaturated okunamafutha acid.

Enye esisemqoka impilo ketshezi eziqukethwe lihlanganisa zonke izinhlobo, kuyinto phosphorus. Lapho kukhona ukushoda emzimbeni waleli amaminerali, izinkinga ziqala nge amazinyo, amathambo, inkumbulo. inhlanzi Saltwater kukhona ocebile i-iodine. Lokhu amaminerali kuba nomphumela ezuzisayo phezu ekusebenzeni kobuchopho. Kodwa okubaluleke kakhulu, ewusizo kuka izinhlanzi, ngakho-ke kuba amaprotheni digestible. Naphezu kweqiniso lokuthi inyama yezinye izinhlobo kwabakhileyo okuqukethwe kwama-kilojoule wezilwandle yenkomo aphakeme, abahlukaniswe lezi amafutha phansi ngokushesha umzimba. Yingakho izinhlanzi belulekwa ukuba izazi zokudla, kufanele kube phezu kwetafula okungenani izikhathi ezintathu ngesonto.

Panacea kwezempilo?

Akukho "iphilisi jikelele", elaphe zonke izifo. Ngakho-ke, akukho umkhiqizo esinjalo, ekudleni lesosithelo, asikwazanga siphile ukuphila isikhathi eside ngenjabulo. Izinhlanzi impela kancane yensimbi, ngakho kufanele zithathwa kulesi amaminerali evela kweminye imithombo. Kodwa ukwakheka kwamakhemikhali amanzi abakhileyo kuqhathaniswa ocebile. Lapho sifuna impendulo yombuzo luhlobo luni lwenhlanzi kuyazuzisa, kufanele ugxile enkingeni ye kokuphazamisa kithi.

Kufanele udlale namaqhinga inhliziyo? Lean ku izinhlobo zezinhlanzi e-omega-3 (salmon, nesardiyu, mackerel, inhlanzi wasolwandle). I acid kusiza ukusungula ukushaya kwenhliziyo, kunciphisa ekunqandeni ukopha izitsha uhlanza futhi normalizes blood pressure.

Ufuna ukwehla kwesisindo emzimbeni? Khona-ke ingabe uyalingana izinhlanzi mafutha (Pollack, i-hake, lwesiNavajo). Kulezi izinhlobo eziningi amaprotheni.

Siza ukwakha kwemisipha ne-cod nge ulwandle bass (ulwandle impisi). Ukuze uthuthukise isibindi, encike i-halibut. Ukuze bazogcwalisa umzimba nge-iodine lingadla izinhlanzi olwandle. abantu basemadolobheni River (perch, carp crucian, carp) izoba wusizo abantu abanezinkinga yokusetshenziswa pheshana emathunjini. Pike inyama kuyinto isinqandakuvunda esisiza umzimba ukulwa nezifo. Izinzuzo inhlanzi inyama Sekuyisikhathi eside lawo. Okuqukethwe kwalo inyama amnandi amanoni Ngokwesilinganiso, kuyoyizuzisa isikhumba nesimiso sezinzwa.

Yini izinhlanzi kuwusizo kakhudlwana - sabanjwa zasendle noma wakhulela ekuthunjweni?

Lo mbuzo ngisho simple njengoba kubonakala ekuqaleni. Ngakolunye uhlangothi, izinhlanzi endaweni yazo yemvelo edla ukudla okunhlobonhlobo. Eqhubekela beyofuna okuphakelayo ibanga elide ukuthi ayikuvumeli buthelela amafutha engadingeki. Abantu abanjalo kungukuthi ngaphansi ukucindezeleka lokuphila emachibini amancane. Konke lokhu kuthinta ukunambitheka inyama. Kodwa ngakolunye uhlangothi, ngemvelo okungekuhle oluthinta ngqo ukusetshenziswa izinhlanzi ngoba umzimba womuntu.

Abantu abahlala Amachibi nemifula engcolile kungabangela kunalokho umonakalo kuka okuhle. No kancane kuyingozi empilweni futhi ukuphila abanye zasolwandle. On umbuzo "? Guyiphi inhlanti ewusizo", sazi sekudlule iminyaka eyikhulu noma amabili namashumi edlule, impendulo kungaba kanje: tuna Atlantic. Kodwa manje abantu bakhona wancipha. Futhi izilwane inyama, okusho ezilawula ukubamba, aqukethe mercury yingozi.

Fish abahlala endaweni yazo yemvelo, ngokuvamile bane-worm kuka wakhulela ekuthunjweni. Kodwa ngokuvamile abakhileyo amachibi fed ezivamile imfucuza ukudla, okuba nomthelela omubi izici ukunambitheka inyama yabo futhi kunciphisa izakhiwo zabo ewusizo.

Izigaba zezinhlanzi amafutha

Bonke abakhileyo usawoti namanzi ahlanzekile emizimbeni zihlukaniswe amaqembu amathathu amakhulu. Umbandela esiyinhloko kusigaba izinga inyama yabo-omega-3 acid. Izinzuzo lokhu acid sishilo ngenhla. It kwehlisa lizinga triglyceride egazini, ngakho-ke kunomphumela ezuzisayo phezu kwalabo abakhululekile ingozi yokushaywa unhlangothi. uwoyela Fish uqinisa izinzipho, namazinyo, okwenza isikhumba enempilo futhi izinwele, isiza kanjani ukulwa nokucindezeleka nakwezinye iziyaluyalu uvalo.

Kulesi ukukhanya, impendulo yombuzo luhlobo luni lwenhlanzi elikahle kakhulu kumuntu, kusobala. Okokuqala, kungcono zonke izinhlobo salmon (salmon, chum salmon, pink salmon) kanye Sturgeon (Sturgeon, Sturgeon). Okuqukethwe amafutha hhayi ngaphansi kuka 8% babo. Leli qembu sihlanganisa izinhlobo ezithile herring, umbokwane, i-halibut, mackerel.

Eyesibili isigaba zezinhlanzi nge okuqukethwe amanoni 4 kuya kwezingu-8%. It - trout, mackerel, i-halibut, perch, carp, tuna, eyikati, ephansi fat herring.

Ekugcineni, inhlanzi wezokudla. I-hake, Pollock, cod, navaga, perch, Grenadier, ulwe, Pike, bream, blue amafutha whiting lingaphansi kuka 4%. Kodwa eziningi zalezi zinhlobo namaprotheni izinhlanzi. abameleli Calorie kwalesi sigaba kuzo zonke kilojoule 80-100 100 grams ngasinye. umkhiqizo. Ngakho-ke, le nhlanzi muhle ukudla kulabo abafuna ukwehlisa isisindo somzimba.

Babegcina ukuhlunga: udinga cores nomfutho wegazi ophakeme

Ukuze axazulule izinkinga zempilo kubalulekile ukususwa cholesterol zingcwecwe ukuthi angamuvimba imithambo yegazi. Futhi lena engcono kakhulu yokubhekana polyunsaturated okunamafutha acid omega-3.

Guyiphi inhlanti ewusizo kusuka esigabeni okunamafutha? It mackerel. It ziqondiswe acid eziningi. Kodwa inama ezingasetshenziswa ubuhlungu abantu kwehle uketshezi of esiswini, kunalokho encane. Nalapha, kudingeka sicabangele ngayiphi indlela ukusebenzisa mackerel. it is ngokuvamile edayiswa ngendlela ngabhema. Kubalulekile ukuqaphela ukuthi ukucutshungulwa ezinjalo inyama, ikakhulukazi umusi ashisayo, kunciphisa izakhiwo ewusizo zezinhlanzi. Kungcono ukudla mackerel wabhaka noma ngabhema.

Inqolobane ubuhle kanye nentsha

Guyiphi inhlanti wusizo enempilo izinwele, isikhumba, izinzipho kanye namazinyo? Omunye lapho eziningi amavithamini E futhi umugqa B. Ngalo mqondo, abazi ukukhumbula okuthiwa izinhlanzi obomvu. It chum, pink salmon, sockeye salmon, ama-salmon. inyama wabo okunamafutha kakhulu, okuqukethwe kwama-kilojoule akuyona yengulube bakhiphe elezinga eliphansi. Kodwa ungakhathazeki. Lokhu amahwahwa kahle amuncwa wumzimba futhi ingenalo cholesterol embi. Kunalokho, athwala le ziyoncibilika ngamavithamini A, E no D. Kodwa Vitamin kakhulu obhekene izinwele enempilo shiny, ephelele isikhumba nezinzipho inqaba, salmon. Kakhulu kangangokuba amagremu 100 izinhlanzi ezanele ukwenza i-imfuneko nsuku zonke saleli vithamini.

Wesaba ukuthi ikhanda nezinwele ukuminyana wena pristanut isisindo esengeziwe ngenxa ukusetshenziswa njalo okunamafutha salmon? Bese uya zilwane angenasawoti zezinhlanzi. Zokudla, kodwa hhayi ngaphansi wusizo isikhumba enempilo futhi izinwele, perch kubhekwe, Pike, uhlobo lwenhlazi yasemfuleni, uhlobo lwenhlazi yasemfuleni, carp crucian.

Ukuze omama abakhulelwe

Trout - Fish ewusizo kwabesifazane abakhulelwe. Kuyinto okunamafutha esingaphansi salmon, kodwa Omega-3 akuyona esingaphansi ke. Uma owesifazane alindele ukuba nengane, kuyoba okungenani kanye ngesonto ukudla isidlo inhlanzi, kulula ukuze uthumele zonke izinkinga ezihambisana nokukhulelwa (ukugula ekuseni, nezinwele nokunye. D.). Docosahexaenoic acid okuqondene-omega-3 hlobo, kunciphisa lizinga prostaglandins, ezithinta umsebenzi kwesibeletho futhi ngaleyo ndlela kuncishiswe ingozi yisisu.

Yiyiphi inhlanzi likhona ekudleni abesifazane abakhulelwe, kunomthelela ukuthuthukiswa evamile fetus. Unsaturated okunamafutha acid nethonya elihle ku ekusebenzeni kobuchopho, ukuvikela ngowesifazane okhulelwe ukuba ukuphazamiseka kwemizwa. inhlanzi Marine omama abakhulelwe kufanele alternated nge angenasawoti.

Kubantu okhuluphele

Yini ongayenza ukweluleka ukuncipha, yini izinhlanzi ewusizo? Impilo lingawuncoma umucu Pollock futhi hake. Kuyadingeka ukukufaka ekudleni ukudla inyama liqhakaze cod, ama-cod nezinye kwezinhlobo zezinhlanzi ze-non-okunamafutha. esihlwabusayo Ikakhulukazi iwumkhiqizo onjalo owawuthandwa ngokuthi iMedithera ulwandle bass (owaziwa nangokuthi ulwandle bass). Ngo amagremu 100 izinhlanzi iqukethe kilojoule 112 kuphela. abantu abakhuluphele ngokuvamile uhlushwa isifo sesibindi. Kulokhu, kufanele maningi amathuba okuthi udle i-halibut. Kulesi inyama nenhlanzi iqukethe selenium - izidakamizwa Kuhlanganisa Antioxidants uvikele isibindi ngokumelene free radicals. Tuna normalizes kahle umzimba futhi ngaleyo ndlela kuba nomthelela isisindo ukulahlekelwa.

Ethosiwe izinhlanzi: inzuzo kanye nokulimala

Lokhu kuwusizo ngazo zonke izindlela ukudla umkhiqizo zingaletha usongo ngokwakhe lapho:

• amadala,
• Simila Echibini Isizalo okungekuhle
• itheleleke nge helminths.

Kubaluleke ngokufanayo ukwazi indlela ukupheka inhlanzi. Phela, kufanele acabangele nemikhiqizo ehlobene nayo. Ikakhulukazi kuhle impilo izinhlanzi abilisiwe. Ukusetshenziswa ukudla okuthosiwe kakhulu ukubuyeka. Ngemva ukupheka amafutha phezu Ukushisa uqala secrete carcinogens. Kodwa, ngakolunye uhlangothi, izinhlanzi ethosiwe enjalo mnandi omnandi ... Do not, ngaphansi yiluphi olunye uhlobo lokusebenzisa ukucutshungulwa umkhiqizo ngakho-ke ingavuli. Kuphela esiphethweni esisodwa: kubalulekile ukuba Fry izinhlanzi phezu non stick uyithose pan ngaphandle uwoyela.