Ngaba iisardadi zilungile kuwe?

Umxholo

• Izibonelelo zesondlo zokutya isardadi
• I-Omega-3 fatty acids
• Iivithamini
• Ikhalsiyam
• Izimbiwa
• Iiproteni
• Ungazikhetha njani iisardadi
• Uyitya njani isardadi
• Isaladi yamaGrike kunye nesardadi
• Spaghetti con le sarde alla Palermitana
• Isardadi entsha eqhotyoshelweyo
• I-casserole yaseMeditera
• Isardard curry ekhawulezayo
• Isaladi yasentwasahlobo ene-vinaigrette ye-tarragon
• Amanyathelo okhuseleko okutya isardadi
• Amanyathelo alandelayo

Iisardadi bezikho kangangeenkulungwane. Ezi ntlanzi zincinci kuthiwa zithiywa ngegama leSardinia, isiqithi sase-Itali, ngenxa yobuninzi obabufumaneka apho.

Ngelixa iisardadi zinokonwatyiswa zintsha, zinokonakala kakhulu. Kungenxa yesi sizathu le nto baqhele ukufunyanwa enkonkxiweyo.

IiSardines zininzi kulwandle lweAtlantic, lwePasifiki nolweMeditera. Zondla ngeplankton kuphela, oko kuthetha ukuba azinawo amanqanaba aphezulu e-mercury awenziwa zezinye iintlanzi.

I-Sardines ayiyiyo intlanzi ethandwayo e-United States. Kodwa emva kokujonga izibonelelo zesondlo, unokuthatha isigqibo sokuzama ngokwakho.

Izibonelelo zesondlo zokutya isardadi

Ezi ntlanzi zincinci zipakishwe zizondlo ezinokuba luncedo kuthintelo lweemeko ezithile zempilo. Ezinye zezi zinongo ziyaziwa ukunceda ukuthintela isifo sentliziyo okanye kunokukhusela kumhlaza othile.

I-Sardines ngamanye amaxesha kunconyelwa abasetyhini abakhulelweyo kunye nabantu abadala abadala. Ziqulathe ikhalsiyam kunye nezinye izakha mzimba ezibalulekileyo.

I-Omega-3 fatty acids

I-Omega-3 fatty acids inceda ukuthintela isifo sentliziyo ngenxa yeempawu zazo ezichasayo. IiSardines zezona zinto zingumthombo wazo.

I-Omega-3 fatty acids ikwanciphisa umngcipheko wamahlwili egazi kunye noxinzelelo lwegazi olusezantsi. Kwaye banokunceda ukukhusela abo bathe bahlaselwa sisifo sentliziyo ngaphambili.

Iivithamini

I-Sardines ngumthombo obalaseleyo wevithamini B-12. Le vithamini inceda inkqubo yentliziyo yakho kwaye ikunike amandla.

Ukongeza, ezi ntlanzi ziqulathe inani elisempilweni levithamini D. Kunye ne-B-12, D iyimfuneko kwimpilo entle yethambo kubo bonke ubomi bakho.

Ikhalsiyam

I-Sardines ngumthombo ogqwesileyo we-calcium. Oko kubenza babe lukhetho olufanelekileyo kwabo banganyamezelaniyo ne-lactose, i-aleji kubisi, okanye bafuna ikhalsiyam ngakumbi ekutyeni kwabo.

Oku kunokuba luncedo ngexesha lokukhulelwa ukuba ufuna ezinye iindlela zekhalsiyam kwimpilo yosana lwakho.

Izimbiwa

Kunye necalcium kunye neevithamini ezininzi, isardadi inezimbiwa ezininzi eziluncedo. Oku kubandakanya:

• niacin
• intsimbi
• potassium
• nemagniziyam
• zinc
• ifosforasi

Iiproteni

I-Sardines ikwanayo neprotein, ebaluleke kakhulu kuwe ekwakheni amathambo kunye nezihlunu ezisempilweni. Iiproteni zikwanceda ukwenza izilwa-buhlungu ezigcina amajoni omzimba omelele. Kananjalo, ithatha izakha mzimba kunye neoksijini kuwo onke amalungu omzimba.

Ungazikhetha njani iisardadi

Ukuba uthenga iisardadi ezisenkonkxiweyo, kungcono uthenge ezo zipakishwe ngeoyile yomnquma kuneoyile yeembotyi zesoya. Ziza zipakishwe emanzini. Le nguqulo yinto efanelekileyo ukuba ufuna iindlela zokunciphisa ukutya kwakho amafutha.

Nokuba yeyiphi na into oyithengayo, qiniseka ukujonga imihla yokuphelelwa kwayo ngaphambi kokuba uthenge.

Ukuba uthenga iisardadi zintsha, qiniseka ukuzihlola kuqala. Izinto ekufuneka zijongwe kwii-sardine ezintsha zibandakanya:

• ivumba elitsha
• isikhumba esikhanyayo
• Amehlo aqaqambileyo
• ubume obuqinileyo

Uyitya njani isardadi

I-Sardines kukutya okuxhaphake kakhulu. Zingasetyenziselwa iisaladi, njenge-snack kwi-crackers, okanye njengenxalenye yekhosi ephambili.

Phambi kokusebenzisa isardadi, qiniseka ukuba ezo zenziwe enkonkxiweyo zicocwe phantsi kwamanzi abandayo. Iisardadi ezintsha kufuneka zikhutshwe amanzi kwaye zihlanjwe.

Nje ukuba ubalungiselele, zama ezinye zeendlela zokupheka ezimnandi zokudibanisa isardadi kwisicwangciso sakho sokutya.

Isaladi yamaGrike kunye nesardadi

Xa ufuna ukutya ukukhanya kodwa usafuna iproteni eninzi kunye nezinye izondlo, oku kulula ukulungiselela isaladi yamaGrike yimpendulo. Jonga iresiphi.

Spaghetti con le sarde alla Palermitana

Le recipe ikunika i-twist entsha kwi-spaghetti. Jonga iresiphi.

Isardadi entsha eqhotyoshelweyo

Ngokubeka isardadi ngqo kwi-grill, unokwenza isibheno esahlukileyo nesisempilweni. Jonga iresiphi.

I-casserole yaseMeditera

Le casserole emnandi ithatha ixesha elincinci lokulungiselela. Jonga iresiphi.

Isardard curry ekhawulezayo

Ukuba unqwenela i-curry kwaye imfutshane ngexesha, esi sisidlo esifanelekileyo kuwe. Jonga iresiphi.

Isaladi yasentwasahlobo ene-vinaigrette ye-tarragon

Le saladi enemibala imnandi kwaye ipakishwe ngesondlo. Jonga iresiphi.

Amanyathelo okhuseleko okutya isardadi

Abantu abaneengxaki zezintso okanye i-gout kufuneka bayiphephe i-sardines. Ngokwendalo ziqulathe into eyenza uric acid. IUric acid buildup inokubangela imiba yezintso kunye ne-gout kwabo sele besengozini.

Iisardadi ezisenkonkxiweyo zinetyuwa eninzi. Ukuba uzama ukunciphisa ukutya kwakho ityuwa, jonga ileyibhile ngaphambi kokutya isardadi enkonkxiweyo.

Inani leekhalori zesardadi ikwayinto ekufuneka uyiqaphele ukuba ujonge ukutya kwekhalori. Bavame ukuba neekhalori eziphezulu, kungakhathaliseki ukuba luhlobo luni lwamanzi abanjwe kuwo.

Amanyathelo alandelayo

Ngelixa iisardadi zinokuba negama elibi, cinga ngokuzizama ngexabiso lesondlo.

Ezi ntlanzi zincinci zipakishwe zizele kukulunga. Uluhlu lwezibonelelo zempilo zesardadi lubanzi, ngelixa ezantsi zincinci.

Ngexesha elizayo xa usenza i-snack okanye uthatha isigqibo sokuba yeyiphi intlanzi oza kuyitya isidlo sangokuhlwa, kunokuba ngumbono olungileyo ukubandakanya iisardadi ezimbalwa.