Ungayidla yini imfucumfucu ngenkathi ukhulelwe?

-Delile

• Yiziphi izincomo zokudla imfanzi ngesikhathi sokukhulelwa?
• Izinzuzo zokudla imfanzi ngesikhathi sokukhulelwa
• Izinyathelo zokuphepha lapho udla imfanzi ngesikhathi sokukhulelwa
• Ukuthatha

Uphume ngesidlo sakusihlwa esikhethekile futhi ubheke i-surf ne-turf. Uyazi ukuthi udinga uku-oda i-steak eyenziwe kahle, kepha kuthiwani ngemfanzi? Ungakwazi nokudla?

Yebo, abesifazane abakhulelwe bangadla imfanzi. Lokho akusho ukuthi kufanele kube yisidlo sakho sansuku zonke, kepha kusho ukuthi wena nengane ningazuza kokunye komsoco omkhulu wezimfanzi.

Ake sibheke kancane kwezinye izincomo zokudla imfanzi nezinye izilwane zasolwandle ngesikhathi sokukhulelwa, kanye nezinyathelo ezimbalwa zokuphepha.

Yiziphi izincomo zokudla imfanzi ngesikhathi sokukhulelwa?

Mayelana nokudla izimfanzi ngesikhathi sokukhulelwa, abanye besifazane bayakugwema njengobhadane ngoba batshelwe lokho konke ukudla kwasolwandle kuvaliwe. Kodwa ngenkathi kuyiqiniso ukuthi kufanele ugweme ezinye izinhlobo zezinhlanzi zasolwandle ngesikhathi sokukhulelwa, imfanzi ayikho ohlwini.

Eqinisweni, ngokusho kwalokhu, ukudla kwasolwandle kunganikeza abesifazane abakhulelwe nabancelisayo izakhi zomzimba ukusiza ukukhula nokukhula kwengane yabo. Noma kunjalo, kubalulekile ukuthi ube nokuqonda okucacile kokudla kwasolwandle okuphephile, nokuthi yiziphi izinhlanzi zasolwandle okufanele uzigweme.

Ngokuyinhloko, uzodinga ukugwema noma yikuphi ukudla kwasolwandle okuphezulu kwi-mercury. Lokhu kubalulekile ngoba ukudla kakhulu i-mercury kungalimaza isimiso sezinzwa somntwana esikhulayo. Ukudla kwasolwandle okunamazinga aphezulu e-mercury kufaka:

• i-swordfish
• ushaka
• king mackerel
• i-tilefish
• i-tuna entsha
• Umbala osawolintshi

Ukudla kwasolwandle okune-mercury encane, ngakolunye uhlangothi, kuphephe ngokuphelele ukukudla ngesikhathi sokukhulelwa. Lokhu kufaka phakathi imfanzi - kepha hhayi kuphela imfanzi. Uma ama-buds wakho wokunambitha ekhala ngokudla kwasolwandle uwonke, ungakushintsha bese udla noma ikuphi kokulandelayo:

• imfanzi
• I-pollack
• inhlanzi eyikati
• uhlobo lwenhlanzi
• ithrawuthi
• i-tuna ekheniwe
• ikhodi
• tilapia

Ungakhohlwa ukuthi lezi zisaqukethe i-mercury - hhayi kakhulu. Njengesiqondiso esijwayelekile, abesifazane abakhulelwe akufanele badle okungaphezulu kokudla (kwasolwandle okubili noma okuthathu) ngesonto.

Izinzuzo zokudla imfanzi ngesikhathi sokukhulelwa

Ukudla okunempilo ngesikhathi sokukhulelwa kungasiza ekuqinisekiseni ukuthi ingane iphilile.

Imfucumfucu nezinye izinhlobo zokudla kwasolwandle ziphilile ngokweqile ngoba zifaka amavithamini nezakhi zomzimba eziningi ozidingayo. Isibonelo, ukudla kwasolwandle kuwumthombo omuhle wama-omega-3 fatty acids.

Ngokuya ngocwaningo, ama-omega-3 fatty acids afana nalawo atholakala ekudleni kwasolwandle anganciphisa ubungozi bokuzalwa ngaphambi kwesikhathi lapho esetshenziswa ngesikhathi sokukhulelwa. Ngaphezu kwalokho, izingane ezizalwa omama abanokudla okwanele kwe-omega-3 zazinamathuba amancane okuba nesisindo sokuzalwa esiphansi.

Ama-Omega-3 nawo akholelwa ukuthi abalulekile. Yingakho amavithamini amaningi ngaphambi kokubeletha ewafaka - kepha uma ungathola la mafutha acid ekudleni kwakho, leyo ibhonasi eyengeziwe.

Ukudla ukudla kwasolwandle ngesikhathi sokukhulelwa nakho kunikeza umzimba wakho amaprotheni, uvithamini B-2, novithamini D. Futhi, izinhlanzi zasolwandle nezimfanzi kungumthombo wensimbi, i-magnesium ne-potassium. Ukudla ukudla okune-ayoni ngesikhathi sokukhulelwa kusiza umzimba wakho ukukhiqizele igazi elengeziwe wena nengane. Lokhu kungalwa nokushoda kwe-iron anemia futhi kukunikeze amandla amaningi ngesikhathi ukhulelwe.

Izinyathelo zokuphepha lapho udla imfanzi ngesikhathi sokukhulelwa

Ukuthi izimfanzi ziphephile ukudliwa ngesikhathi sokukhulelwa akusho ukuthi azikho izindlela zokuphepha ezimbalwa.

Ukuze uphephe, gwema okuluhlaza kwasolwandle ngokuphelele ngesikhathi sokukhulelwa. Ukukhulelwa kungalimaza amasosha akho omzimba. Ngakho-ke uma udla ukudla kwasolwandle okungaphekiwe, kunengozi yokuthola ukugula okubangelwa ukudla - futhi masibe neqiniso, leyo yinto yokugcina ofuna ukubhekana nayo ngesikhathi ukhulelwe. Futhi, kungaba yingozi enganeni.

Ngakho-ke, gwema i-sushi eluhlaza, isashimi, ama-oysters, i-ceviche, kanye nanoma yiziphi ezinye izinhlobo zokudla kwasolwandle okungaphekiwe. Khumbula ukuthi lokhu kungasho ukuthi kufanele uvalelise nge-sushi ngokuphelele kulezo zinyanga eziyi-9 - izindawo zokudlela eziningi ze-sushi zinezinketho eziphekiwe ezibandakanya imfanzi ethosiwe noma okunye ukulungiselela kwasolwandle okuphephile.

Okusiletha ephuzwini lethu elilandelayo: Lapho u-oda ukudla kwasolwandle endaweni yokudlela, qinisekisa njalo ukuthi izitsha ziphekwe ngokuphelele. Futhi lapho ulungiselela ukudla kwakho kwasolwandle ekhaya, qiniseka ukuthi kuphekwe kahle futhi kunamazinga okushisa angaphakathi angama-145 ° F (62.8 ° C). Cabanga ngokutshala imali ku-thermometer yokudla.

Futhi, thenga kuphela izinhlanzi, izimfanzi, nokunye ukudla kwasolwandle ezitolo zokudla nezimakethe zezinhlanzi ezinedumela elihle emphakathini. Uma ubuyisa ukudla kwakho kwasolwandle emanzini asendaweni, hlala wazi izeluleko zezinhlanzi zesifunda ukuze ugweme ukudoba emanzini angcolile.

Ukuthatha

Yebo, izimfanzi kuphephile ukuzidla ngesikhathi sokukhulelwa. Kodwa ungadluli kukho.

Namathela ezinhlanzini ezimbili zasolwandle (kufaka phakathi izinketho ezifana nezimfanzi) ngesonto futhi ugweme ukukudla kungaphekiwe. Landela lezi zincomo futhi uzokwanelisa ama-buds wakho wokunambitha - kanye nezifiso - ngaphandle kokuzigulisa wena noma ingane yakho.