Izinzuzo ezi-5 zezempilo zokudla izinhlanzi

-Delile

• 1. Nikeza amaprotheni emzimbeni
• 2. Vimbela isifo senhliziyo nemithambo yegazi
• 3. Thuthukisa inkumbulo futhi uvimbele i-Alzheimer's
• 4. Nciphisa izimpawu zesifo samathambo
• 5. Nikeza ngo-vitamin D
• Imininingwane yezempilo yezinhlobo ezithile zezinhlanzi
• Izinzuzo zokudla inhlanzi eluhlaza
• Hlobo luni lwezinhlanzi okufanele uzidle ngesikhathi sokukhulelwa?

Ukufaka izinhlanzi njalo ekudleni kuletha izinzuzo njengokuthuthukisa inkumbulo, ukugxila, ukuvimbela izifo zenhliziyo nokunciphisa ukuvuvukala. Ngaphezu kwalokho, ukudla izinhlanzi kuyasiza ekwehliseni isisindo, ngoba imvamisa kuyimithombo yamaprotheni anama-khalori ambalwa kunenyama ebomvu nenkukhu, ethanda ukudla okuncipha.

Ukuze uthole lezi zinzuzo, kufanele udle izinhlanzi okungenani kathathu ngesonto, kubalulekile ukukhumbula ukuthi kulungile ukudla izinhlanzi nsuku zonke. Nazi izinzuzo eziphezulu ezinhlanu zezinhlanzi:

1. Nikeza amaprotheni emzimbeni

Izinhlanzi ziyimithombo emihle yamaprotheni futhi zingasetshenziswa ukufaka inyama nenyama yenkukhu ekudleni. Amaprotheni ayizakhi ezibalulekile zokwakheka kwesisindo semisipha, izinwele, isikhumba, amaseli namasosha omzimba, ngokuba yisakhi esibalulekile empilweni.

Izinhlanzi ezingancikile njengama-sea bass, i-grouper kanye ne-sole yimithombo ephansi ye-caloric yamaprotheni, kuyilapho izinhlanzi ezinamafutha njenge-salmon, i-tuna kanye ne-sardine ziqukethe ama-calories amaningi.

2. Vimbela isifo senhliziyo nemithambo yegazi

Izinhlanzi ziyimithombo yamafutha amahle, ikakhulukazi lawo avela emanzini anosawoti, njenge-tuna, ama-sardine kanye ne-salmon, ngoba acebile ku-omega-3, okuyisakhamzimba samanzi olwandle olujulile.

I-Omega-3 isebenza emzimbeni ngokunciphisa i-cholesterol embi nokwandisa i-cholesterol enhle, ngaphezu kokwehlisa ukuvuvukala nokwenza ngcono amasosha omzimba. Ngakho-ke, ukusetshenziswa kwezinhlanzi kunciphisa ubungozi bezifo zenhliziyo nemithambo yegazi njenge-atherosclerosis nokuhlaselwa yisifo senhliziyo, ngaphezu kokuvimbela ezinye izinkinga, njengokushaywa unhlangothi.

3. Thuthukisa inkumbulo futhi uvimbele i-Alzheimer's

Ukudla izinhlanzi njalo kuvimbela ukulahleka kwezinto ezimpunga ebuchosheni, okuxhunyaniswe nokuvela kwezifo eziwohlozayo ezifana nesifo i-Alzheimer's. Le nzuzo ixhunyaniswe nokuba khona kwe-omega-3 nezakhamzimba ezinjenge-calcium ne-phosphorus, ezibalulekile ekudluliseni imizwa yezinzwa.

4. Nciphisa izimpawu zesifo samathambo

Izinhlanzi ezinothe ngama-omega-3s, njenge-salmon, i-tuna kanye ne-mackerel, zisiza ukukhulula izimpawu ze-arthritis ngokuba nezindawo ezilwa nokuvuvukala. Ngokwandisa amazinga e-omega-3 emzimbeni, ukuvuvukala emajoyintini kuyehla futhi ubuhlungu buyancipha. Le nzuzo ingatholwa futhi ngokusebenzisa izithasiselo ngamafutha wezinhlanzi noma i-omega-3, kepha kubalulekile ukugqamisa ukuthi ukusetshenziswa kokudla kwemvelo kuthuthukisa izinzuzo zomsoco wazo.

5. Nikeza ngo-vitamin D

Izinhlanzi yimithombo engcono kakhulu kavithamini D ekudleni, ikakhulukazi inhlanzi enamafutha, njengoba le vithamini igcinwa emafutheni ekudleni. U-Vitamin D usebenza njenge-hormone ye-steroid emzimbeni, ubalulekile ekuvikeleni izinkinga ezinjengesifo sikashukela, ukungazali, umdlavuza kanye nezinkinga zenhliziyo.

Ngaphezu kwalokho, uvithamini D kwandisa ukumuncwa calcium emathunjini, esiza ukuvimbela kwamathambo, ikakhulukazi ngemva kokunqamuka kokuya esikhathini.

Imininingwane yezempilo yezinhlobo ezithile zezinhlanzi

Ithebula elilandelayo likhombisa inani lama-calories, amafutha namaprotheni nge-100 g yezinhlanzi, ezihlukanisa ngezigaba ezi-2: izinhlanzi ezinciphile nezinamafutha.

Kubalulekile ukukhumbula ukuthi okulungile ukulungiselela inhlanzi kuphela ngamafutha omnqumo kuhhavini, noma ukwenza amalungiselelo agosiwe noma aphekiwe, kanye nemifino ukukhulisa inani lokudla okunempilo kokudla. Bheka lawa macebiso kule vidiyo elandelayo:

Izinzuzo zokudla inhlanzi eluhlaza

Izinzuzo zokudla izinhlanzi ezingaphekiwe ukunciphisa ubungozi besifo senhliziyo, ukufaka isandla ekukhuleni kobuchopho, ukuvuselelwa kwamangqamuzana ezinzwa, ukusiza ukwakha izicubu, ukuvimbela izifo zamathambo nokulwa nokushoda kwegazi ngenxa yokunotha kwawo ku-omega 3, amaprotheni, uvithamini D, i-calcium, insimbi novithamini B12. Bona: Izizathu ezi-3 zokudla i-sushi.

Noma ikuphi ukudla okushiswa ukushisa kulahlekelwa izakhamzimba ezithile, kepha inhlanzi inezinzuzo zayo ikakhulukazi kuzakhamzimba ezingonakaliswa ukushisa, ngakho-ke, izinzuzo zihlala ziluhlaza noma ziphekiwe.

Hlobo luni lwezinhlanzi okufanele uzidle ngesikhathi sokukhulelwa?

Ukudla inhlanzi lapho ukhulelwe kunempilo, kepha abesifazane abakhulelwe kufanele bakhethe inhlanzi ephekiwe hhayi eluhlaza ngoba inhlanzi eluhlaza ingukudla okonakalisa futhi kungcolise kalula, futhi kungadala ubuthi bokudla. Ngaphezu kwalokho, okunye ukudla okuluhlaza nakho kungangcoliswa futhi kudale isifo esibizwa nge-toxoplasmosis, esidala ukukhubazeka ekwakhekeni kombungu.

Abesifazane abakhulelwe kufanele futhi bagweme izinhlanzi ezifana ne-catfish, i-tuna kanye ne-guinea fowl, njengoba benengozi enkulu yokungcola okusansimbi okusindayo, njenge-mercury, ephazamisa ukukhula kwengane okunempilo. Thola kabanzi mayelana nokuthi yiziphi izinhlobo zezinhlanzi owesifazane okhulelwe okufanele azigweme.