Iinzuzo kunye nesiqulatho caloric yeentlanzi

Ukususela kumaxesha amandulo, ziphawulwe ngokuthi kusetyenziswe intlanzi kunye nokutya kwaselwandle. Yaziswa kuphela osidingayo intlanzi ephantsi, kodwa zizityebi ukwakheka, leyo elicebisa umzimba eziyimfuneko ukuze isikolo sisebenze kakuhle izinto.

Yeendima ezibalulekileyo nayimfuneko yeemveliso zeentlanzi omega-3 okunamafutha acid, zona iqela asidi polyunsaturated eziyimfuneko zabantu. Kubalulekile ukuqaphela ukuba umzimba awukwazi ukuvelisa ezi izinto, yaye imveliso apho bambalwa kakhulu. Ukutya idumileyo - oko amandongomane, imbewu kajongilanga. Inzuzo ephambili omega-3 fatty kukunciphisa izinga cholesterol egazini, nto leyo eyingenelo kwisistim sentliziyo kunye nobuchopho. Imithombo kwezi fatty ithathwa kweentlobo ezithile zentlanzi: herring, mackerel, tuna, trout, nesalmon, halibut kunye nabanye.

Kwakhona, libya osidingayo intlanzi lubonelela ukugaywa okukhawulezayo kunye nokufunxwa ngumzimba, kunokuba iintlobo ezahlukeneyo inyama okanye inkukhu. Umzekelo, ukuba Inkuku ithe zifunxe emzimbeni womntu malunga neeyure ezi-4, iiyure 2-3 iyafuneka ukuze nokwenziwa yeentlanzi. Oku ngokuqinisekileyo kuchaphazela imeko jikelele umzimba.

Fish zizityebi elements umkhondo, awona abalulekileyo ayodini, nemagnesium, intsimbi, phosphorus. Kakade ke, eyona nzuzo inkulu uqulathwe iintlanzi unfrozen. Ngenxa yokuba intlanzi osidingayo ephantsi, ifakiwe kwisondlo ezahlukeneyo umzimba. Le mveliso kukuvumela nje ubunzima bomzimba, kodwa ityetyiswe umzimba izakhi kunye neevithamini. Kakade ke, isiqulatho caloric wentlanzi ixhomekeke kwiintlobo yayo, ngenxa yokuba kukho inani elikhulu iimbono kunye ohlobo. Umzekelo, intlanzi ndayame (cod, hake, kuphela) ine avareji malunga ne-80 osidingayo kcal, avareji isiqulatho ezityebileyo (zakhele, trout, sardines) - kancinane ngaphezulu kwe-100 kcal, okunamafutha (mackerel, tuna, sisinkantazi, mackerel) - 150-200 Kcal.

Okokuqala ephantsi osidingayo salmon iye yabonakala eJapan, apho ukutya kutyiwa yinxenye enkulu yokudla komuntu njengesiqhelo. Kamva, intlanzi yaqala ukuvela kwi amacwecwe nezinye izizwe iintlanga, njengoko ukusetyenziswa kwayo kuluncedo imeko amalungu kunye neenkqubo zangaphakathi, ukubonakala (iinwele, izikhonkwane, amazinyo, isikhumba), lunciphisa ubungozi nomhlaza.

Abaninzi Ndiyazibuza ukuba mangaphi calories na iintlanzi eqhotsiweyo? Le ndlela yokulinganisa ifanele uthathe ingqalelo iintlobo ngeentlobo zeentlanzi neoli esetyenziselwa ngembiza. Ngokubanzi, intlanzi nowento ekroqiweyo ngeoli yemifuno. I-avareji calorific le esityeni sivela 150 ukuya 200 Kcal. Umzekelo, zakhele ezigcadiweyo iye 140 Kcal, pollack - 184 Kcal, crucian - 195 kcal 100g of imveliso nganye. Le lusebenze ithathwa ukuba iitapile nivathise (ebilisiweyo, okroqiweyo, obugqithiseleyo), irayisi, kwemifuno kunye imifuno. Ukwenza le incasa kunye incasa nowesitya kuyacetyiswa ukongeza ityuwa, nobulawu, yejusi yelamuni kunye nezinye zinongwe.

Kakade ke, simele sikhumbule ukuba yonke imveliso sele icala. Le nguqu luqhelekileyo ebuhlungu ukusetyenziswa intlanzi i ukugcwala gazi. Usongela ukuba abantu bakhetha iintlanzi ekrwada (izitya ezingaqhelekanga kunye sushi ethandwayo) okanye ayengaseleki kakuhle ukuba shushu unyango. Kuyanconywa ukuba akayibhulisi ngocoselelo ngocoselelo uze uyithabathe, uyipheke intlanzi, ukutshabalalisa ngokupheleleyo izinambuzane.

Kufuneka kuqatshelwe ukuba ukutshaya iintlanzi yeyona ndlela yeyona iyingozi kwaye yonzakalisa inkqubo, njengoko imveliso kwakhiwa carcinogens, ezo unobangela somhlaza. Uninzi isixa esikhulu izinto eziyingozi yande kwi ukutshaya eshushu. Kodwa ke iintlanzi ndatshaya ukuba adle njalo kakhulu, izihlandlo omnye kuphela kwiiveki 1-2.