Izinzuzo nokuqukethwe caloric zezinhlanzi

Kusukela ezikhathini zasendulo, okwakuyohambisana ukusetshenziswa izinhlanzi kanye izilwane zasolwandle. Yaziswa ikhalori izinhlanzi hhayi kuphela ongaphakeme, kodwa futhi Ukwakheka ocebile, okuyinto kuthuthukisa umzimba kunesidingo ukuze kusebenze izici.

Yezingxenye ezibaluleke kakhulu futhi kubalulekile imikhiqizo yezinhlanzi-omega-3 okunamafutha acid, okuyizinto iqembu acid polyunsaturated ezidingekile womuntu. Kubalulekile ukuqaphela ukuthi umzimba ayikwazi ukukhiqiza lezi izinto, futhi imikhiqizo lapho bayingcosana kakhulu. Ukudla edume kunazo - kungcono amantongomane, imbewu sunflower. Inzuzo oyinhloko-omega-3 okunamafutha acid iwukuba ukunciphisa izinga cholesterol egazini, okuyinto ezuzisa esimiso senhliziyo nemithambo yegazi kanye nobuchopho. Umthombo walezi zinto acid okunamafutha ubhekwa izinhlobo ezithile zezinhlanzi: herring, mackerel, tuna, trout, salmon, i-halibut nabanye.

Futhi, ongaphakeme ikhalori izinhlanzi inikeza ngcono ukugaya okusheshayo futhi ukumuncwa umzimba, kunokuba izinhlobo ezahlukene inyama noma inkukhu. Ngokwesibonelo, uma inkukhu kugaywe emzimbeni womuntu amahora ama-4, 2-3 amahora iyadingeka ukuze nokwenziwa izinhlanzi. Akungabazeki ukuthi lesi sithinta isimo jikelele zomzimba.

Fish abacebile izakhi trace, abaluleke kakhulu kukhona iodine, magnesium, insimbi, i-phosphorus. Yiqiniso, inzuzo enkulu kunazo zonke kuqukethwe izinhlanzi unfrozen. Ngenxa yokuthi inhlanzi ikhalori ongaphakeme, ifakwa indlela yokudla ehambisana nempilo ahlukahlukene kwesisindo. Lo mkhiqizo ikuvumela hhayi kuphela ulahlekelwe isisindo, kodwa futhi ukuze ikhulise umzimba izakhi kanye amavithamini. Yiqiniso, okuqukethwe kwama-kilojoule, neyezinhlanzi incike zinhlobo ayo, ngoba kukhona inqwaba ukubukwa futhi zenyathi. Ngokwesibonelo, inhlanzi mafutha (cod, i-hake, ematheni) ine isilinganiso mayelana 80 ikhalori kcal, amafutha okuqukethwe isilinganiso (perch, trout, lenhlanzi) - kancane kuka-100 kcal, okunamafutha (mackerel, tuna, umbokwane, mackerel) - 150-200 kcal.

Okokuqala ongaphakeme ikhalori salmon laligujwa eJapane, lapho ukudla okuyisisekelo iyingxenye enkulu yokudla komuntu evamile. Kamuva, izinhlanzi yaqala ukubonakala ezibhebheni bezinye izizwe nezizwe, njengoba ukusetshenziswa kwayo kuyazuzisa isimo yezitho zangaphakathi kanye nezinhlelo, ukubukeka (sezinwele, izinzipho, amazinyo, isikhumba), kunciphisa ingozi yomdlavuza.

Abaningi bafisa ukwazi ukuthi mangaki ama-calories ku inhlanzi ethosiwe? Lesi isilinganiso kufanele acabangele ezihlukahlukene izinhlanzi kanye amafutha asetshenziswa ukuthosa. Ngokuvamile, inhlanzi ethosiwe emafutheni zemifino. I calorific isilinganiso lesi isidlo ivela 150 200 kcal. Ngokwesibonelo, perch okugazingiwe has 140 kcal, Pollack - 184 kcal, crucian - 195 kcal ngayinye 100g komkhiqizo. I elikhulu kubhekwa ukuba amazambane Hlobisa (abilisiwe, okuthosiwe, okuthosiwe), irayisi, imifino kanye namakhambi. Ukuze wenze ukunambitheka kanye flavour of the dish kungcono engeza usawoti, izinongo, kalamula kanye nezinye seasonings.

Yiqiniso, kumelwe sikhumbule ukuthi wonke umkhiqizo kunohlangothi reverse. Okuvame kakhulu nomthelela omubi zezinhlanzi ukusetshenziswa kuyinto KWAMAGUNDANE ezidala. Lisongela ukuthi uma abantu bakhetha izinhlanzi eluhlaza (izitsha ezingavamile futhi sushi ethandwa) noma bangaveziwe kahle ke ukufudumeza ukwelashwa. Kunconywa yokosela ngokucophelela kahle Bilisa inhlanzi, ukubhubhisa ngokuphelele izimuncagazi.

Kufanele kuqashelwe ukuthi le ukubhema zezinhlanzi iyona ayingozi kakhulu futhi eziyingozi processing indlela, njengoba umkhiqizo kwakhiwa carcinogens, okuyizinto imbangela umdlavuza. Inani Iningi enkulu izinto eziyingozi buthelela at ukubhema ashisayo. Kodwa izinhlanzi kanye ngibhema akufanele badle ngokuvamile kakhulu, izikhathi eyodwa kuphela emavikini angu-1-2.