Elisezantsi fat-iintlobo ngeentlobo zeentlanzi afanelekileyo nasiphi na isondlo

Ukusetyenziswa iintlanzi kwi ekutyeni kuyinyaniso emsulwa, kulula ukuba ukugaya iiprotini ngaphezu inyama, ukuba iqulathe izakha mzimba ezininzi ezibalulekileyo kunye neevithamini. Kubalulekile ukuba impilo kwentliziyo polyunsaturated omega-6 no-Omega-3 ezifumaneka iintlanzi. nokusebenzisa kwabo kunciphisa ingozi yesifo sentliziyo kunye arrhythmia, kwamnceda kwi imithambo yegazi yaye kuphucula iinkqubo pathways emzimbeni. Enye into ebalulekileyo kukuba le asidi iyanyibilika cholesterol. Abantu, apho menu iintlanzi - imveliso engundoqo, kusenokwenzeka ngaphantsi ubunzima kwizifo kunye iingxaki umzimba intliziyo. Ukongeza, le asidi ukunceda ekulweni uxinezeleko nokudinwa ezigulo ezondeleyo.

Intlanzi zizityebi phosphorus, nto kubalulekile ukuba umsebenzi yengqondo kunye nempilo bone (ingakumbi inyama olukhulayo). Iodine, leyo esisityebi ngokukodwa iintlanzi zolwandle, kuyimfuneko eqhelekileyo yokusebenza le ndlala lengqula. Selenium, ngezimbiwa umkhondo ikwafunyanwa iintlanzi kubalulekile kwinkqubo esempilweni zokuzala. Kukho ezikuwo, kwaye iivithamini B banoxanduva impilo-nervous system, ulusu neenwele, kunye neeproteni ekukhuleni lwempilo kunye kwezihlunu. Kwesibindi kweentlobo zeentlanzi ezininzi (cod, pollack, nezihlahla dogfish, njalo-njalo), wayenovimba ivithamin A. Fish (ingakumbi iintlobo ephantsi amanqatha iintlanzi) ngokuqhelekileyo oko kunokubangela iingxaki kwesisu. Ngokwahlukileyo koko, kuba yingxenye ye zokutya izifo ezahlukeneyo, ezifana izifo izitho zokugaya, isifo seswekile, sifo, rheumatism, nokutyeba ... Ngokubanzi, le imveliso phantse yonke.

Izazinzulu zithi ukuba iluncedo zonke iintlobo-ntlobo zeentlanzi. Sekunjalo, ingqalelo ekhethekileyo kufuneka ihlawulwe ezisezantsi-fat intlanzi, kubalulekile kakhulu ukuba ukutya zokutya usana, kwaye zibandakanyiwe kwi ekutyeni ukunciphisa umzimba, umzekelo, "ukutya Japanese" kunye nabanye abaninzi ... iintlanzi yahlulwe ephantsi-amafutha (35% amanqatha), enobuganga ( 5-8% fat) kunye namanqatha (8-10% etyebileyo). Ngokubanzi, intlanzi ephantsi-ezityebileyo azisoloko nje yonke into ixhomekeke lonyaka, phambi kokuba besasaza nayiphi avala iintlanzi. Umzekelo, intlanzi mullet (sultan), lowo mntu nimbhaqe kunxweme loLwandle Black, ekwindla ithathwa ngamanqatha, kwaye ehlotyeni - esezantsi-fat.

Idla iintlanzi zolwandle: cod, flatfish (iyodwa), cod nesafron, hake, whiting oluhlaza, pollack, grenadier, saithe, ice hake, Sea Black whiting, mullet, mullet ... iintlobo Phantsi-fat lomlambo iintlanzi: Pike, zakhele ... Hamba iintlobo ngqindilili zezi elwandle: ebomvu fish (chuma salmon, salmon, nesalmon), ngaphandle intlanzi nelesardiyo, tuna; emlanjeni: Pike, zeCARP, trout ...

Elisezantsi fat-iintlobo ngeentlobo zeentlanzi uza kunceda ukuba unciphise umzimba ngaphandle yindlala okanye ngokunciphisa ngokugqithiseleyo, ngokuba cod, umzekelo, 4% kuphela ngamanqatha. Ukuba ukhetha ukutya kunye neentlanzi, ngoko ngokuqinisekileyo akayi kuba beriberi, ngathi emva ezinye ezinye izidlo. Kodwa ke abo bamthandayo intlanzi, kodwa kuthekani abo yimincili kakhulu yiyo? Kulungile, ngathi a joke, "Ngoko nje andazi ukupheka njani," Ewe, kuba kuvela "avanyisa kunjalo, oku iintlanzi yakho aspic." Ngelo xesha, yaseJapan sipheke ntlanzi kakhulu, kwaye kunene nje, ukutya kwazo (sushi, imiqulu njalo njalo.) Ngaba yaphinda yathandwa ehlabathini lonke. Kuthekani ikratshi kwase Russian - intlanzi ipayi.

Ngaba ucinga intlanzi kunzima yaye lenkathazo ukupheka? Namhlanje Kulula ukuthenga neminqiwu amatsha-tyaba kwaye azinazo naziphi kwacaca na esikalini, okanye disembowel. Ingaba ngqo kwi ngepani okanye eyenziwe ngepani.

Ngaba ucinga ukuba eninzi amathambo kule ntlanzi? Umtya flounder, zakhele, cod iqulethe amathambo ezincinane. Ukongeza, ungenza phendula ngayo ngokusebenzisa grinder wokudla, uze wenze patties inyama okuthambile okanye izonkana eziyolisa intliziyo. Kunjalo kuyenzeka ukupheka isuphu iintloko kunye nemisila, uhlobo, ulahle intloko, indlebe waza wabeka neminqiwu sidlo yobulali icacisiwe.

Ngaba ucinga ukuba le mveliso kunuka womelele esikhethekileyo? Ezifana iintlanzi ndayame njengoko walleye, grenadier, ice hake abe livumba buthathaka kakhulu. Ngamanye iintlobo, oko kuncitshiswa ingubo emanzini okanye ubisi.

Ngaba ucinga ukuba iintlanzi Qhotsa kuphela, yaye kucingwa ukuba babe luncedo kakhulu? Ukusuka kokuba kuphekwa izitya ezininzi ezahlukeneyo, oko ibila, bilisa, ukubhaka, yenza souffle oko, isuphu, ongeze kuyo sauce ezahlukeneyo ... Steam intlanzi kunye nivathise wemifuno - nje ukutya impilo efanelekileyo.