Izinhlanzi zezinhlanzi nezokudla

Inhlanzi Enhle Yokunciphisa Isisindo Nokuthuthukisa Impilo

Uma uzama ukunciphisa isisindo noma ukuthuthukisa ukudla kwakho, kufanele mhlawumbe udle izinhlanzi eziningi. I-American Heart Association incoma ukuba udle okungenani ama-servings amabili ezinhlanzi ngesonto ngalinye. Kodwa ama-kilojoule enhlanzi angaba phezulu ngoba amanye amafomu enempilo aphakeme kakhulu ngamafutha. Ngakho uhlobo lwezinhlanzi ozikhethayo lwenza umehluko omkhulu. Kunezinhlobo ezithile zezinhlanzi zokugwema nezinye izinhlobo zezinhlanzi ezingcono.

I-Fish Calories kanye Nondlo

Yikholelwa noma cha, inhlanzi engcono kakhulu yokulahlekelwa isisindo kanye nempilo ethuthukisiwe yizinhlanzi ezinamafutha. Kodwa hhayi nje noma iyiphi inhlanzi enamandla. Izinhlobo ezithile zezinhlanzi ziqukethe i-fat edingekayo ebizwa nge-omega-3. La mafutha ase-polyunsaturated anikeza umzimba wakho izinzuzo ezibalulekile zezempilo.

Inhlanzi equkethe amafutha omega-3 asiza ukunciphisa ingozi yesifo senhliziyo. Ngokusho kweNational Institutes of Health, ucwaningo lubonisa ukuthi abantu abadla ukudla okudoba okungenani kanye ngesonto bancane amathuba okufa ngesifo senhliziyo. Abacwaningi bakholelwa nokuthi ama-fatty acids e-omega-3 atholakala ezinhlanzi angasiza ekunciphiseni izimpawu zesifo samathambo futhi angasiza ekuthuthukiseni impilo yengqondo nobuchopho.

Yiqiniso, ungathola ama-fatty acids ama-omega-3 abalulekile ngokuthatha isengezo. Kodwa ucwaningo alukwazanga ukukhombisa ukuthi ukuthatha isengezo kunganikeza izinzuzo ezifanayo njengokudla ukudla kwe-omega-3, njengezinhlanzi.

Ngakho-ke uma uzokwakha isidlo sokudla kwesisindo esithandayo, kungani ungakhethi inhlanzi ehlinzeka impilo enhle?

Ukudla izinhlanzi ezinamafutha aphezulu kungasho ukuthi udla amakholori amaningi ngesidlo esisodwa, kodwa uma udla inhlanzi ngokulinganisela futhi usebenzise izindlela zokupheka ezinhle ukulungisa ukudla , ungazuza ngokuhamba kwesikhathi.

Ukudla-Ukudla Okumnandi Ne-Omega-3

I-American Heart Association iphakamisa ukuthi udla izinhlobo zezinhlanzi ezifana ne-saumon, i-mackerel, i-herring, i-lake trout, i-sardine ne-albacore tuna ukuthola i-omega-3 yakho enempilo. Kodwa yimiphi imithombo nayo iphansi kwamakholori? Nakhu ukuhlaselwa kwezinhlobo zezinhlanzi ezisezingeni eliphansi:

• I-Salmon (ama-ounces ama-3) ama-kilojoule angu-175, ama-gramu angu-10, ama-1.7 amagremu ama-omega-3 ama-fatty acids
• Ama-anchovies (ama-ounces ama-3) ama-khalori angu-111, ama-gram angu-4, ama-gramu angu-1.7 ama-omega-3 ama-fatty acids
• I-Pacific neJack Mackerel (ama-ounces angu-134) ama-kilojoule angu-134, ama-gram angu-7, ama-gram angu-1.6 we-omega-3 fatty acids
• I-Pacific Black Cod (ama-ounces ama-3) ama-kilojoule angu-70, ama-gram ayi-1, ama-gramu angu-1.5 we-omega-3 fatty acids
• I-Whitefish (ama-ounces ama-3) ama-khalori angu-115, amagremu ama-5 amafutha, ama-gramu angu-1.5 we-omega-3 fatty acids
• I-Albacore Tuna (ama-3 ama-ounces agcwele ngamanzi) ama-calories angu-109, ama-gramu angu-3, ​​ama-0.7 amagremu ama-omega-3 ama-fatty acids
• I-Atlantic Herring (ama-ounces angu-134) ama-kilojoule angu-134, ama-gram angu-8 amafutha, ama-1.4 amagremu ama-omega-3 fatty acids
• I-tilapia (ama-ounces ama-4) ama-khalori angu-145, ama-gramu angu-3 amafutha, ama-0.1 amagremu ama-omega-3 fatty acids

Ikhalori elibalwe ohlwini liwuhlobo oluhlaza lwezinhlanzi ngasinye ze-omega-3. Qaphela ukuthi ngaphandle kokuba kuphekwe ngopuphu noma esinye isithako equkethe i-carbohydrate, inhlanzi ngokwayo, njengeprotheni, ayinakho i-carbohydrate. Indlela olungisa ngayo izinhlanzi zakho izoshintsha inani lekhalori. Inhlanzi ebhaka, inhlanzi egosiwe, nezinhlanzi ezihlutshiwe zivame ukwehla ngamakholori.

Futhi kuthiwani ngama-shellfish nezinye izinhlobo zezinhlanzi zasolwandle? Imfucumfucu eyodwa (ama-ounces amathathu) inikeza cishe ama-kilojoule angu-100 kanye nama-1.5 amagremu amafutha kuphela, ngakho-ke ingaba nokudla okunempilo ekudleni kwakho. Futhi amakholori e-scallops aphansi kakhulu.

Ama-ounces amathathu ama-scallops ashubile anika cishe ama-khalori angu-95 futhi angaphansi kwegremu eyodwa yamafutha.

Izinketho zezinhlanzi ezingahle kunazo zonke

Ngisho noma ukudla izinhlanzi kungaba kuhle kuwe, akuzona zonke izinhlanzi ezihle zokudla kwakho. Kunezikhathi ezithile lapho ukweqa inhlanzi kukukhetha okungcono kokudla, ngisho noma inhlanzi iphezulu omega-3 fatty acids.

Uma izinhlanzi zihlushwa futhi zithosiwe ngokuvamile zigcwele amafutha agcwele. Lezi amafutha okufanele ukhawule ekudleni kwakho. Imikhiqizo emihle efana nezinhlanzi ezihlanziwe, izinhlanzi zezinhlanzi, nezinhlanzi zezinhlanzi zivame ukuphakama ngamafutha nama-calories futhi zinganikeli izinzuzo eziningi zezempilo njengezinhlanzi ezilungiselelwe zisebenzisa izindlela eziphansi zekhalori. Isibonelo, i- fillet yezinhlanzi ezinwetshiwe inikeza ngamakhilomitha angaba ngu-350-400 kanye no-17-25 amagremu amafutha kuze kufike ku-5 amagremu ushukela.

Uma uzama ukunquma amakholori esitolo sokudlela , qaphela izinhlanzi zokudoba ezingonakalisa ukudla kwakho. Ngokuvamile kungcono ukweqa izinhlanzi nezinsikazi bese ukhetha inhlanzi egosiwe noma eyosiwe esikhundleni salokho. Cela ukuthi i-sauce ibekwe ohlangothini ukugcina inani lamafutha nekhalori lilawulwa.

Ukukhetha nokugcina izinhlanzi

Ochwepheshe bezinhlanzi basikisela ukuthi uthenge izinhlanzi ezihamba phambili ezitholakalayo. Kuyasiza uma wazi ukuthi yimiphi imibuzo ozoyibuza uma uvakashela i-counter counter kumakethe wangakini.

• Kwabanjwa nini? Ukuvuselela kungcono. Inhlanzi ingahlala ingadliwa izinsuku ezinhlanu ngemuva kokuba ibanjwe, kodwa ingase inganambitheki njengentsha.
• Igcinwe kanjani? Indlela inhlanzi egcinwe ngayo futhi ithunyelwe emakethe kuyoba nethonya kumnandi. Izinhlanzi kufanele zifakwe ngokushesha ngemuva kokubamba, futhi zihlale zibanda ngokudiliva kanye nasemakethe.
• Kubonakala kanjani? Iphunga kanjani? Uma inhlanzi inephunga elimnandi, cishe akuyona into entsha. Inhlanzi entsha kufanele iphunga njengamanzi olwandle. Uma uthengisa izibopho zezinhlanzi, bheka ukuthungwa okumanyoza ngamaphethelo ahlanzekile. Uma inhlanzi iphelile, bheka amehlo acacile nokuthungwa okuqinile.
• Uvelaphi? UMkhandlu Wezokuvikela Wezemvelo usikisela ukuthi uthenga izinhlanzi zasendaweni ezidoba ezidobayo. Emhlahlandlela wabo Wokuthenga Ukudla Kwezinhlanzi Zama-Sea batshela ukuthi uthenge izinhlanzi zaseMelika futhi unikeze uhlu lwezinhlanzi ngamazinga aphansi e-mercury ukuze uthole impilo engcono nokuphepha.
• Iyiphi indlela engcono kakhulu yokulungisa le nhlanzi? Ngezinye izikhathi, i-fish monger iyona engcono kunazo zonke zokupheka nezinhlanzi ezilula, ezilula nezinempilo nezindlela zokulungiselela.

Sebenzisa inhlanzi yakho entsha ngaphambi kwezinsuku ezimbili noma uyibeke efrijini. Uma usulungele ukusebenzisa inhlanzi eqhwaqhakazile, yiphakamise esiqandisini (ungalokothi usezingeni lokushisa).

Izinhlanzi Zokupheka (Ngisho Uma Ungathandi Izinhlanzi)

Uma ungayisebenzisi, kufaka phakathi inhlanzi ekudleni kwakho kungaba nzima ekuqaleni. Kodwa izinzuzo zezempilo zokudla izinhlanzi ze-omega-3 zicacile. Futhi uma uzama ukunciphisa isisindo, kubalulekile ukukhetha ukudla okunomsoco-obukhulu. Lokhu kusho ukuthi yizinto zokudla ezihlinzeka ngezinzuzo eziningi zokudla okunomsoco ngamakhalori ambalwa.

Uma ungathandi ukunambitheka kwezinhlanzi, kunezinto ezimbalwa ongayenza ukuze uzifake ekudleni kwakho. Okokuqala, zama izinhlobo ezincane "zezinhlanzi". Isibonelo, izidumbu eziningi eziphilile zithi i-snapper ebomvu (cishe ama-khalori angu-100 ngokukhonza njalo) kunambitheka kancane kunenhlanzi enzima kakhulu njenge-saumon. Ungafaka namakhambi amasha kanye ne-citrus ukuze uphathe ukunambitheka.

Noma zama ukungeza izinhlanzi zokupheka owaziyo ukuthi uyakuthanda. Engeza inhlanzi kwisaladi enempilo . Noma zama ukwenza ama-tacos enhlanzi enempilo. Ungangeza i-salmon ku-omelet yakho yasekuseni noma wenze nesangweji lesinhlanzi esinomsoco . Ungasebenzisa izinhlanzi njengoba nje ungasebenzisa noma yiziphi ezinye amaprotheni ezinomsoco, njengenkukhu. Geza izinhlanzi zakho nge-lemon noma i-lime ukuze unikeze i-flare entsha ne-zesty. Uma udala futhi uphikelela, uzothola izinsiza zakho ezimbili zezinhlanzi ngeviki kanye nazo zonke izinzuzo zezempilo nezindleko ezinikeza zona.

• Izindlela Ezinempilo Zokupheka Inhlanzi
• I-Salmon e-Grilled Dill elula kakhulu
• I-Salmon ene-Tangy Glaze

_Imithombo:

_{UJames J. DiNicolantonio, PharmD; UJames H. O'Keefe, MD; UCarl J. Lavie, MD. "Ama-Big Ones Aphumile: Ukuhlaziywa kwe-Omega-3 okukhishwe yi-Exclusive the Greatest Oil Oil Trials." Journal of the American Medical Association Okthoba 8, 2012.}

_{Evangelos C. Rizos, MD, Ph.D .; Evangelia E. Ntzani, MD, Ph.D .; I-Eftychia Bika, MD; UMichael S. Kostapanos, MD; UMose S. Elisaf, MD, Ph.D., FASA, FRSH. "Ukubambisana Phakathi Kwama-Omega-3 Acat Supplementation and Risk of Major Major's Heart Disorders Events A Review System and Analytical Meta." Journal of the American Medical Association September 12, 2012.}

_{Ukuthola impilo. Inhlanzi ne-Omega-3 Amafutha Acat. I-American Heart Association. Kufinyelelwe: Novemba 25, 2012. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.V8iFPPkrLIU}

_{I-University of Michigan. I-Fish and Seafood, I-Pyramid Yokudla Yokuphulukisa http://www.med.umich.edu/umim/food-pyramid/fish.html;}