Izibonelelo ezi-5 ezintle zokutya iintlanzi
Umxholo
- 1. Nika iiproteni emzimbeni
- 2. Thintela isifo sentliziyo
- Ukuphucula imemori kunye nokuthintela i-Alzheimer's
- 4. Nciphisa iimpawu zesifo samathambo
- 5. Nika ivithamin D
- Ulwazi olunesondlo kwezinye iintlobo zentlanzi
- Izibonelelo zokutya intlanzi eluhlaza
- Loluphi uhlobo lwentlanzi onokuyitya ngexesha lokukhulelwa?
Ukubandakanya iintlanzi rhoqo ekutyeni kuzisa izibonelelo ezinje ngokuphucula inkumbulo, uxinzelelo, ukuthintela isifo sentliziyo kunye nokunciphisa ukudumba. Ukongeza, ukutya iintlanzi ukunceda ukunciphisa umzimba, njengoko zihlala ziyimithombo yeeprotheyini eneekhalori ezimbalwa kunenyama ebomvu nenkukhu, ukuthanda ukutya okunesisindo.
Ukufumana ezi zibonelelo, kufuneka uzitye iintlanzi kathathu ngeveki, kubalulekile ukuba ukhumbule ukuba kulungile ukutya iintlanzi yonke imihla. Nazi izibonelelo ezi-5 eziphezulu zentlanzi:
1. Nika iiproteni emzimbeni
Iintlanzi ziyimithombo emihle yeprotheni kwaye ingasetyenziselwa ukubuyisela inyama kunye nenkukhu ekudleni. Iiprotheyini zizakha-mzimba ezibalulekileyo zokwenziwa kobunzima bemisipha, iinwele, ulusu, iiseli kunye nenkqubo yomzimba yokuzikhusela, kuba sisondlo esifanelekileyo empilweni.
Iintlanzi ezingayekiyo ezinje ngebass yolwandle, iqela kunye kunye yimithombo ephantsi yeekhalori, ngelixa iintlanzi ezinamafutha ezifana nesalmon, ityhuna kunye nesardadi zineekhalori ezingaphezulu.
2. Thintela isifo sentliziyo
Iintlanzi ziyimithombo yamafutha alungileyo, ngakumbi lawo asuka kumanzi anetyuwa, anje ngetuna, isardadi kunye nesalmon, njengoko zityebile kwi-omega-3, isondlo esikhoyo kumanzi anzulu olwandle.
I-Omega-3 isebenza emzimbeni ngokunciphisa i-cholesterol embi kunye nokwandisa i-cholesterol elungileyo, ukongeza ekunciphiseni ukudumba kunye nokuphucula amajoni omzimba. Ke, ukusetyenziswa kweentlanzi kunciphisa umngcipheko wezifo zentliziyo ezinje nge-atherosclerosis kunye nokuhlaselwa sisifo sentliziyo, ukongeza ekuthinteleni ezinye iingxaki ezinje ngokubetha.
Ukuphucula imemori kunye nokuthintela i-Alzheimer's
Ukutya iintlanzi rhoqo kuthintela ukulahleka kwezinto ezingwevu kwingqondo, enxulunyaniswa nokuvela kwezifo ezomayo ezifana nesifo i-Alzheimer's. Esi sibonelelo sinxulunyaniswa nobukho be-omega-3 kunye nezakha mzimba ezifana ne-calcium kunye ne-phosphorus, ezibalulekileyo ekuhanjisweni kweempembelelo ze-nerve.
4. Nciphisa iimpawu zesifo samathambo
Intlanzi etyebile kwi-omega-3s, enje nge salmon, ityhuna kunye ne mackerel, inceda ekunciphiseni iimpawu zesifo samathambo ngokuba neempawu ezichasayo. Ngokwandisa amanqanaba e-omega-3 emzimbeni, ukudumba kumalungu kuyancipha kwaye iintlungu ziyancipha. Esi sibonelelo sinokufunyanwa ngokutya izongezo ngeoyile yeentlanzi okanye i-omega-3, kodwa kubalulekile ukuqaqambisa ukuba ukusetyenziswa kokutya kwendalo kuphucula izibonelelo zezakha mzimba.
5. Nika ivithamin D
Iintlanzi zezona zinto zifumana ivithamin D ekutyeni, ngakumbi iintlanzi ezinamanqatha, kuba le vithamini igcinwa kumanqatha asezityeni. I-Vitamin D isebenza njengehomoni ye-steroid emzimbeni, ibalulekile ekuthinteleni iingxaki ezinje ngeswekile, ukungachumi, umhlaza kunye neengxaki zentliziyo.
Ukongeza, ivithamin D yandisa ukufakwa kwe-calcium emathunjini, kunceda ukuthintela i-osteoporosis, ngakumbi emva kokuyeka ukuya exesheni.
Ulwazi olunesondlo kwezinye iintlobo zentlanzi
Le theyibhile ilandelayo ibonisa inani leekhalori, amafutha kunye neeproteni kwi-100 g yeentlanzi, ezahlula ngokwamacandelo ama-2: iintlanzi ezibhityileyo nezinamafutha.
| Iikhalori | Amafutha | Iiproteni | |
| Intlanzi eyondeleyo | |||
| Ikhowudi | 73,8 | 0.20 g | 18.00 g |
| Ukubetha | 96,5 | 2.75 g | 17.94 g |
| ICorvina | 100 | 1.20 g | 20.80 g |
| Igolide | 80 | 0.50 g | 18.30 g |
| Iqela | 87 | 1.21 g | 18.03 g |
| Wedwa | 87 | 0.50 g | 19.00 g |
| Hake | 97 | 1.30 g | 20.00 g |
| Amazantsi olwandle | 72 | 0.30 g | I-17.20 g |
| Cherne | 81,4 | 0.38 g | 19.90 g |
| Umqala | 89,3 | 1.67 g | 18.49 g |
| umqhagi | 109 | 2.70 g | 19.90 g |
| Ulwaphulo lwaselwandle | 97 | 1.30 g | 20.00 g |
| Iintlanzi ezinamafutha | |||
| Iintlanzi zentlanzi | 146 | 5.20 g | 24.8 g |
| Imackerel | 138,7 | 7.10 g | 18.7 g |
| I-Mullet | 173 | 8.96 g | 22.87 g |
| Islamoni | 211 | 13.40 g | 22.50 g |
| Isadini | 124 | 5.40 g | 17.70 g |
| Intlanzi yekati | 178,2 | 11.40 g | 18.90 g |
| I-Dogfish | 129 | 5.40 g | 18.80 g |
Kubalulekile ukukhumbula ukuba eyona nto ibalulekileyo kukulungiselela iintlanzi kuphela ngeoyile ye-oyile, okanye ukwenza amalungiselelo agciniweyo okanye aphekiweyo, kunye nemifuno ukunyusa ixabiso lesondlo sokutya. Jonga ezi ngcebiso kule vidiyo ilandelayo:
Izibonelelo zokutya intlanzi eluhlaza
Izibonelelo zokutya iintlanzi eziluhlaza ukunciphisa umngcipheko wesifo sentliziyo, ukufaka isandla kuphuhliso lobuchopho, ukuvuselelwa kweeseli zemithambo-luvo, ukunceda ukwenza izicubu, ukuthintela isifo samathambo kunye nokulwa i-anemia ngenxa yobutyebi bayo kwi-omega 3, protein, vitamin D, calcium, isinyithi kunye nevithamini B12. Bona: Izizathu ezi-3 zokutya isushi.
Nakuphi na ukutya okuphantsi kobushushu kuphulukana nezinye izakha mzimba, kodwa intlanzi inezibonelelo zayo ingakumbi kwizakhamzimba ezingonakaliswa bubushushu kwaye, ke ngoko, izibonelelo zihlala ziluhlaza nokuba ziphekiwe.
Loluphi uhlobo lwentlanzi onokuyitya ngexesha lokukhulelwa?
Ukutya iintlanzi xa ukhulelwe kusempilweni, kodwa abasetyhini abakhulelweyo kufuneka bakhethe iintlanzi eziphekiweyo hayi eziluhlaza kuba intlanzi eluhlaza kukutya okonakalisa nokungcolisayo ngokulula, kwaye kunokubangela ityhefu ekutyeni. Ukongeza, okunye ukutya okuluhlaza nako kungangcoliseka kwaye kubangele isifo ekuthiwa yi-toxoplasmosis, ebangela iziphene ekubunjweni komntwana.
Abafazi abakhulelweyo kufuneka bakuphephe ukuloba njenge-catfish, ityhuna kunye ne-guinea fowl, kuba banomngcipheko ophezulu wokungcoliswa zizinyithi ezinzima, ezifana ne-mercury, ephazamisa ukukhula komntwana kakuhle. Fumana okunye malunga nokuba zeziphi iintlobo zeentlanzi umfazi okhulelweyo ekufuneka aziphephe.
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