Ngabe ImiSardines Ilungele Wena?

-Delile

• Izinzuzo zokudla okunempilo kokudla izinhlanzana
• Omega-3 okunamafutha acid
• Amavithamini
• I-calcium
• Amaminerali
• Amaprotheni
• Ungawakhetha kanjani ama-sardine
• Ungadla kanjani ama-sardine
• Isaladi lamaGrikhi elinamasardadi
• I-Spaghetti con le sarde alla Palermitana
• Ama-sardine amasha agwetshiwe
• I-casserole yaseMedithera
• I-sardine curry esheshayo
• Isaladi yasentwasahlobo ene-tarig vinaigrette
• Ukuqapha kwempilo ngokudla izinhlanzana
• Izinyathelo ezilandelayo

Ama-sardine abekhona amakhulu eminyaka. Lezi zinhlanzi ezincane kuthiwa zaqanjwa ngegama leSardinia, isiqhingi sase-Italy, ngenxa yobuningi obungatholakala lapho.

Ngenkathi ama-sardine angajatshulelwa amasha, ayabola kakhulu. Kungakho zitholakala kakhulu ekheniwe.

Ama-sardine maningi olwandle i-Atlantic, Pacific, kanye naseMedithera. Zondla nge-plankton kuphela, okusho ukuthi aziqukethe amazinga aphezulu e-mercury ezinye izinhlanzi ezenzayo.

Ama-sardine akuyona inhlanzi ethandwayo e-United States. Kepha ngemuva kokubheka izinzuzo zabo zokudla okunempilo, ungahle unqume ukuzizama ngokwakho.

Izinzuzo zokudla okunempilo kokudla izinhlanzana

Lezi zinhlanzi ezincane zigcwele izakhamzimba ezingaba wusizo ekuvikeleni izimo eziningana zezempilo. Ezinye zalezi zakhamzimba ziyaziwa ukuthi zisiza ukuvikela isifo senhliziyo noma zingavikela kumdlavuza othile.

Ama-sardine kwesinye isikhathi anconywa abesifazane abakhulelwe kanye nabantu abadala asebekhulile. Ziqukethe i-calcium nezinye izakhi zomzimba ezibalulekile.

Omega-3 okunamafutha acid

Ama-omega-3 fatty acids asiza ukuvikela isifo senhliziyo ngenxa yezakhi zawo ezilwa nokuvuvukala. Ama-sardine angumthombo omuhle kakhulu wawo.

Ama-omega-3 fatty acids nawo anciphisa ubungozi bamahlule egazi nokwehlisa umfutho wegazi. Futhi bangasiza ukuvikela labo abake bahlaselwa yisifo senhliziyo esikhathini esedlule.

Amavithamini

Ama-sardine angumthombo omuhle kakhulu kavithamini B-12. Le vithamini isiza isistimu yakho yenhliziyo futhi ikunike amandla.

Ngaphezu kwalokho, lezi zinhlanzi ziqukethe inani elinempilo likavithamini D. Kanye neB-12, D kuyadingeka empilweni enhle yethambo kukho konke ukuphila kwakho.

I-calcium

Ama-sardine angumthombo omuhle kakhulu we-calcium. Lokho kubenza bakhethe kahle labo abangabekezelelani ne-lactose, abangahlangani nobisi, noma abadinga i-calcium eyengeziwe ekudleni kwabo.

Lokhu kungasiza futhi ngesikhathi sokukhulelwa uma udinga ezinye izindlela zekhalsiyamu empilweni yengane yakho.

Amaminerali

Kanye ne-calcium namavithamini amaningi, ama-sardine aqukethe amaminerali amaningi alusizo. Lokhu kufaka phakathi:

• i-niacin
• insimbi
• i-potassium
• i-magnesium
• zinc
• i-phosphorus

Amaprotheni

Ama-sardine nawo aneprotheni, okubalulekile kuwe ukwakha amathambo nemisipha enempilo. Amaphrotheni asiza nokwakha amasosha omzimba agcina amasosha ethu omzimba aqinile. Futhi, kuthatha izakhamzimba nomoya-mpilo kuzo zonke izingxenye zomzimba.

Ungawakhetha kanjani ama-sardine

Uma uthenga ama-sardine asemathinini, kungcono ukuthenga lawo apakishwe emafutheni omnqumo kunowoyela wesoya. Zibuye zigcwale emanzini. Le nguqulo iyindlela enhle uma ufuna izindlela zokunciphisa ukudla kwakho okunamafutha.

Noma ngabe yini oyithengayo, qiniseka ukuthi ubheka izinsuku zokuphelelwa yisikhathi ekanini ngaphambi kokuthenga.

Uma uthenga ama-sardine amasha, qiniseka ukuwahlola kuqala. Izinto okufanele uzibheke kuma-sardine amasha zifaka:

• iphunga elisha
• isikhumba esikhanyayo
• amehlo akhanyayo
• ukuthungwa okuqinile

Ungadla kanjani ama-sardine

Ama-sardine angukudla okuguquguqukayo kakhulu. Zingasetshenziswa kumasaladi, njenge-snack kuma-crackers, noma njengengxenye yesifundo esikhulu.

Ngaphambi kokusebenzisa ama-sardine, qiniseka ukuthi lawo asemathinini ahlanziwe ngaphansi kwamanzi abandayo. Ama-sardine amasha kufanele asulwe bese ehlanzwa.

Uma usulungele, zama ezinye zalezi zokupheka ezihlwabusayo ukuze uhlanganise ama-sardine ohlelweni lwakho lokudla.

Isaladi lamaGrikhi elinamasardadi

Uma ufuna ukudla ukukhanya kepha usafuna amaprotheni amaningi nezinye izakhi zomzimba, lokhu kulula ukulungiselela isaladi yamaGrikhi impendulo. Buka iresiphi.

I-Spaghetti con le sarde alla Palermitana

Le iresiphi ikunikeza okusha okusha nge-spaghetti. Buka iresiphi.

Ama-sardine amasha agwetshiwe

Ngokubeka ama-sardine ngqo ku-grill, ungakha isikhalazo esiyingqayizivele nesinempilo. Buka iresiphi.

I-casserole yaseMedithera

Le casserole emnandi ithatha isikhathi esincane kakhulu sokulungiselela. Buka iresiphi.

I-sardine curry esheshayo

Uma ufisa i-curry futhi ufushane ngesikhathi, lokhu kungukudla okulungele wena. Buka iresiphi.

Isaladi yasentwasahlobo ene-tarig vinaigrette

Lesi saladi esimibalabala simnandi futhi sigcwele okunomsoco. Buka iresiphi.

Ukuqapha kwempilo ngokudla izinhlanzana

Abantu abanezinkinga zezinso noma i-gout kufanele bagweme ama-sardine. Imvelo iqukethe into edala i-uric acid. I-Uric acid buildup ingadala izingqinamba zezinso nezama-gout kulabo asebevele besengozini.

Ama-sardine asemathinini anosawoti omningi. Uma uzama ukunciphisa ukudla kwakho usawoti, hlola ilebula ngaphambi kokudla izinhlayiya ezisemathinini.

Isibalo samakhalori sardines futhi yinto okufanele uyiqaphele uma ubheka ukudla kwakho kwekhalori. Zivame ukuba nama-calories aphezulu, noma ngabe hlobo luni lwamanzi akhonjwe kuwo.

Izinyathelo ezilandelayo

Ngenkathi ama-sardine angaba nedumela elibi, cabanga ukuwazama ngenani lokudla okunempilo.

Lezi zinhlanzi ezincane zigcwele zigcwele ubuhle. Uhlu lwezinzuzo zezempilo zama-sardine lubanzi, kanti ama-downsides mancane.

Ngokuzayo lapho wenza ukudla okulula noma uthatha isinqumo sokuthi iyiphi inhlanzi ongayidla isidlo sakusihlwa, kungaba umqondo omuhle ukufaka ama-sardine ambalwa.