Yintoni iintlanzi elungileyo impilo yabantu? Amafutha fish - iinzuzo tywaleni

Kuba abo ukugcina isithuba, kubaluleke kakhulu ukuba Akothusi ukufumanisa ukuba umzimba iprotini. Loo nto intlanzi, uya kuyenza loo nto? Kodwa phambi kokuba usebenzise olu mveliso ngamandla, makhe sicinge ngayo ukuze kuxhamle ubuninzi emzimbeni. Emva kokuba zeentlanzi ezahlukeneyo. Loluphi uhlobo ukhetha it - yolwandle okanye emlanjeni?

Iintlanzi bohlulwa kuphela kwi yokuhlala, kodwa isiqulatho amanqatha inyama yayo. Kwakhona kubalulekile ukwazi apho ukuba lungabanjiswa. Ngapha koko, le ntlanzi ufunxe inyama yonke izinto ezimbi evela ingxaki ngokwemigaqo kokusingqongileyo bume. A zeCARP, zakhele kunye zeCARP, ezikhuliselwe amadama ngumntu, ke ngunozala inkunkuma yokutya, eyenza inyama yabo uba incasa yehagu. Kweli nqaku siza kuqwalasela umbuzo uhlobo yintoni intlanzi i iluncedo kakhulu ukuba abantu.

Ixabiso lwemveliso yokutya

I BaseRashiya kutshanje uwajongele abemi iilwandle kunye nemilambo. inyama ukwandisa livela kwi tafile. Ngaba ayimangalisi into yokuba, umhlaza iposi engabalulekanga nobetho waya kwindawo yokuqala njengoko unobangela wokufa? Makhe sihlolisise kunokuba luncedo njengoko intlanzi ukutya.

Eyona nto ibalulekileyo umgangatho wayo ubukho asidi okunamafutha polyunsaturated. Kananjalo ngokuba omega-3. iikhompawundi enjalo, aniyi kuyifumana inyama yezilwanyana okanye imifuno okanye iziqhamo. Kwezinye iintlobo ze-Omega-3 ngaphezulu intlanzi, abanye - ngaphantsi. Ngezantsi sithethe malunga imiphumo eyingenelo kwi umzimba asidi okunamafutha polyunsaturated.

Enye esifunekayo impilo into equlethwe zonke iindidi zeentlanzi, i Phosphate. Xa kukho ukunqongophala kwi kulo mzimba woku ezimbiwa, iingxaki ziqala amazinyo, amathambo, inkumbulo. iintlanzi ndifuze zibe izityebi iodine. Le ezimbiwa kuba nefuthe kuyingenelo kwi nokusebenza kwengqondo. Ke okona kubalulekileyo, luncedo ngaphezu intlanzi, ngoko ke ziiprotein ukutya. Ngaphandle kwento yokuba inyama yezinye kubemi isiqulatho caloric beelwandle yenkomo awongamileyo, ezi amafutha ezidiliziweyo ngokukhawuleza ngumzimba. Yiloo nto iintlanzi bacetyiswa ukuba zokudla, apho kufuneka etafileni amaxesha ubuncinane kathathu ngeveki.

Ilikhubalo lokunyanga impilo?

Akukho "ipilisi jikelele", ephilisa izifo. Ngoko ke, akukho imveliso enjalo, ukutya na ukuba, baphile ubomi obude obonwabisayo ubomi. Iintlanzi kakhulu isuntswana yentsimbi, ngoko kufuneka basiwe ngaphandle kweli izimbiwa evela kweminye imithombo. Kodwa nokwakheka eekhemikhali amanzi abemi esisityebi kakhulu. Xa sifuna impendulo yombuzo uhlobo intlanzi oko kuluncedo, ukuba unikel 'ingqalelo kwingxaki ezikhathazayo thina.

Kufuneka ukudlala tricks ngentliziyo? Kwayama iintlobo ngeentlobo zeentlanzi esisityebi omega-3 (salmon, nelesardiyo, mackerel, herring yolwandle). Le asidi inceda ukuseka izinga intliziyo, kunciphisa ekunqandeni ukopha iimpahla liyasihlambulula kwaye normalizes uxinzelelo lwegazi.

Ufuna ukuba unciphise umzimba? Ngoko ilingane iintlanzi ndayame (pollack, hake, Navajo). Kwezi ndidi a lot of iiprothini.

Nceda ukwakha izihlunu kunye cod kunye ganga ulwandle (ingcuka ulwandle). Ukuphucula kwesibindi, Kholosa halibut. Ukuze Akothusi ukufumanisa ukuba umzimba kunye ayodini ukutya intlanzi elwandle. River abahlala (zakhele, zeCARP crucian, zeCARP) kuya kuba luncedo kubantu abanengxaki iphecana zesisu. Pike inyama magciwane kunceda ulwe usulelo. Iinzuzo inyama intlanzi kudala kwabonakala. inyama sweet isiqulatho yayo avareji nenqatha, kuya kuba nenzuzo enkulu ukuba ulusu kunye luvo.

Yiyiphi intlanzi uluncedo kakhulu - ezibanjiswe zasendle okanye yakhuliswa ekuthinjweni?

Lo mbuzo ayikho simple njengoko kubonakala ekuqaleni. Kwelinye icala, intlanzi endaweni yawo yemvelo utya iintlobo zokutya. Eqhubekela zikhangela ukutya umgama omde ukuba akasivumeli ukuba nomzi amafutha ezingafunekiyo. Abantu abanjalo phantsi ntshikilelo zokuphila kwamachibi ezincinane. Konke oku kuchaphazela ukungcamla le nyama. Kodwa kwelinye icala, eziphilayo engafunekiyo ichaphazela ngqo ukusetyenziswa iintlanzi ngenxa yomzimba womntu.

Abantu abahlala Amachibi nemilambo kunokubangela kunokuba yingozi kunokulungileyo. Akukho akanangozi impilo kunye nobomi ethile elwandle. Kwi lo mbuzo "? Yeyiphi intlanzi uluncedo", Banikwa iminyaka engamakhulu okanye namakhulu amabini eyadlulayo, impendulo kuya kuba ngolu hlobo lulandelayo: tuna Atlantic. Kodwa ngoku labantu bayo wancipha. Kwaye izilwanyana inyama, leyo elawula ukubamba, i mercury yingozi.

Fish abahlala endaweni yawo yemvelo, basoloko abaneentshulube kunokuba yakhuliswa ekuthinjweni. Kodwa abemi amachibi wondla inkunkuma ukutya eqhelekileyo, nto leyo echaphazela ngokungalunganga iimpawu incasa inyama yabo kunciphisa iipropati zabo luncedo.

Iindidi fat fish

Bonke abemi imizimba amtyuba namnandi bohlulwa babe ngamaqela amakhulu amathathu. Isibaluli sokuhlelwa na umgangatho inyama asidi zabo omega-3. Inzuzo le acid thina zikhankanywe ngasentla. Oku kwehlisa izinga triglycerides egazini, yaye ke ngoko ibe nempembelelo eyingenelo abo basemngciphekweni kokubetha kwakhe. fish oil uqinisa lezikhonkwane, amazinyo, ukwenza ulusu esempilweni iinwele, inceda ukulwa ukudandatheka kunye nezinye izifo luvo.

Kulo kukhanya, impendulo yombuzo uhlobo intlanzi oko luluncedo kakhulu ukuba umntu, izicacele. Okokuqala, ukuba zonke iintlobo salmon (salmon, nesalmon chuma, nesalmon epinki) kunye Intlanzi (Intlanzi, sturgeon). Umxholo fat elingekho ngaphantsi kwe-8% yabo. Eli qela nayo iquka ezinye iintlobo herring, sisinkantazi, halibut, mackerel.

Udidi lwesibini intlanzi kunye nomxholo otyebileyo we-4 ukuya kwi-8%. It - trout, mackerel, halibut, zakhele, zeCARP, tuna, catfish, libya-fat herring.

Ekugqibeleni, intlanzi zokutya. I-hake, Pollock, cod, navaga, zakhele, grenadier, flounder, Pike, bream, blue nenqatha whiting lingaphantsi kwe-4%. Kodwa ke ezi ntlobo iiproteni iintlanzi. abameli osidingayo yale didi zonke 80-100 calories 100 grams nganye. imveliso. Ngoko ke, le ntlanzi kulungile ukuba badle abo bafuna ukuncipha.

Babegcina yokuhluza: kufuneka umphakathi kunye noxinzelelo oluphezulu lwegazi

Ukusombulula iingxaki zempilo kubalulekile nokususwa umonakalo cholesterol ukuba zinokuyithintela imithambo yegazi. Kwaye oku okusemandleni ukumelana fatty polyunsaturated omega-3.

Yeyiphi intlanzi kuluncedo ukusuka kudidi okunamafutha? It mackerel. Kwahlangatyezwana asidi ezininzi. Kodwa amafutha ifumile, nto leyo buhlungu abantu yehle secretion of esiswini, kunokuba ezincinane. Kwakhona, kufuneka ucinge ukuba ufuna zibeluhlobo luni ukusebenzisa mackerel. oko kudla kuthengiswa ngohlobo sitshaye. Kubalulekile ukuqaphela ukuba processing enjalo inyama, ingakumbi umsi eshushu, kunciphisa iimpawu luncedo yeentlanzi. Kulungile ukutya mackerel wazosa izonkana okanye ndatshaya.

Ogcwele ubuhle kunye nolutsha

Yeyiphi intlanzi kuluncedo kuba saphicotha lunwele esempilweni, ulusu, iinzipho namazinyo? Omnye apho ixesha elininzi iivithamini E kunye umgca B. Ngale ndlela, andikhumbuli intlanzi ekuthiwa-ebomvu. It chuma, nesalmon pink, sockeye salmon, salmon. inyama lwabo ngamanqatha kakhulu, isiqulatho caloric ayikho yehagu kunguhata. Kodwa ungakhathazeki. Le amanqatha ako kakuhle umzimba kwaye aliqulathanga cholesterol embi. Ngokwahlukileyo koko, uthwele onyibilikisiweyo iivithamini A, E no D. Kodwa vitamin kakhulu onoxanduva iinwele esempilweni ecwebezelayo, ogqibeleleyo ulusu kunye nezikhonkwane inqaba, salmon. Kakhulu kangangokuba 100 grams iintlanzi ngokwaneleyo ukuba abuyise imfuneko mihla le vitamin.

Woyika ukuba pristanut kunye nentloko mninzi iinwele ubunzima eyongezelelweyo ngenxa ukuselwa rhoqo okunamafutha salmon? Emva koko uye iintlobo amatsha ngayo iintlanzi. Nokudla, kodwa hayi ngaphantsi luncedo ukuba ulusu esempilweni iinwele, zakhele ingqalelo, Pike, zeCARP, zeCARP, zeCARP crucian.

Oomama abakhulelweyo

Wemifula - Fish luncedo abafazi abakhulelweyo. Kuyinto uyadinga ngaphantsi kwe salmon, kodwa-Omega-3 ayikho ngaphantsi kwe kuyo. Ukuba umfazi balindele umntwana, uya kuba ubuncinane kanye ngeveki ukuze atye isidlo intlanzi, kulula ukuhlawula zonke iingxaki ezinxulumene ukukhulelwa (isifo kusasa, ilahleko iinwele njalo njalo. D.). Docosahexaenoic acid besive uhlobo omega-3, kunciphisa kwinqanaba prostaglandins, nto leyo echaphazela umsebenzi wesibeleko ukuze unciphise umngcipheko kwesisu.

Okweentlanzi ifakiwe yomxhesho abafazi abakhulelweyo, inegalelo kuphuhliso eqhelekileyo olungekazalwa. unsaturated okunamafutha kuba nempembelelo entle nokusebenza kwengqondo, ukukhusela umfazi omithiyo ukuya engqondweni. fish Marine oomama abakhulelweyo kufuneka mzuzu kunye amanzi.

Ngokuba abantu nomzimba

Yintoni icebise ubunzima kokulahlekelwa, yintoni intlanzi luncedo? Lwempilo sinyusa umtya Pollock kunye hake. Kuyimfuneko ukuba bafake kwi ekutyeni ekutyeni nesafron inyama cod, cod kunye nezinye iintlobo zentlanzi non-okunamafutha. Ingakumbi okumnandi yimveliso enjalo njengoko iMeditera bass ulwandle (eyaziwa ngokuba ganga elwandle). Ngowe-100 grams iintlanzi iqulethe calories 112 kuphela. Abantu nomzimba badla ubunzima ngenxa yezifo zesibindi. Kulo mzekelo, kufuneka ngakumbi ukuba adle halibut. Kule inyama intlanzi iqulethe selenium - into synthesizing antioxidants kwaye ikhusela isibindi nxamnye radicals simahla. Tuna normalizes ngokupheleleyo ukutya ngaloo kunegalelo umzimba.

Amafutha fish: inzuzo kunye nobungozi

Oku kuluncedo kakhulu kwimveliso zonke ukutya ndlela kuba sisoyikiso ngokwakhe xa:

• indala,
• Oku lakhula ichibi esibi eziphila
• bangenwa helminths.

Kubalulekile ukwazi ukuba ukupheka ngayo iintlanzi. Ngapha koko, ngoko ke kufuneka uthathe ingqalelo iimveliso ezinxulumene. Ingakumbi elungileyo impilo kweentlanzi ebilisiweyo. Ukusetyenziswa zokutya okroqiweyo ingaphantsi kakhulu. Emva ukupheka ioli phezu ukufudumeza uqalisa cell carcinogens. Kodwa ke, kwelinye icala, intlanzi eqhotsiweyo ezinjalo eziluncuthu mnandi ... Musa, phantsi kwayo nayiphi na enye indlela inkqubo imveliso ukuze angabuyi. Kuphela kwisigqibo: kuyimfuneko uqhotse iintlanzi kwi non-stick epanini ngaphandle ioli.