Hove chena dzakapfuma muprotein, yakaderera mumafuta uye iri nyore kugaya, ndosaka iri sarudzo yakanaka yekupedzisa kudya kwedu uye kwevadiki vari mumba. Ziva nhasi pa Bezzia zvinhu zvakanakisa uye zvinobatsira zvehove chena, pamwe chete nekusiyana kwayo zvichienzaniswa nerumwe rudzi rwehove: hove yebhuruu.
Mhando dzehove
Kune hove dzakasiyana-siyana dzatingagona kuisa nenzira dzakasiyana, asi kazhinji kazhinji kuzviita mumapoka maviri: hove yebhuruu nehove chena. Zvose zvinotipa mapuroteni ehutano, pamwe chete nehuwandu hwemaminerari anokosha uye mavitamini. Asi ndeupi musiyano uripo pakati pezviviri izvi? Ziva izvo zvakanyanya kukosha.
- hove chena: Dzinozivikanwawo sehove dzakaonda, dzine a mafuta mashoma, vane nyama yakapfava uye yakapfava uye kazhinji yakapfava mukunaka saka vanojairana nemagadziro akasiyana ekubika. Aya maitiro ndiwo mhedzisiro yekuti ivo vanonyanya kugara pane avo vanogadzira hove yebhuruu saka havadi kuunganidza mafuta akawanda kuti vararame. Mimwe mienzaniso yehove chena ndeye cod, bream, hake, sole kana turbot.
- Hove yebhuruu: Hove dzebhuruu dzinogara mumvura inotonhora uye dzinofamba dzakakura kune dzavanoda kuunganidza. huwandu hwemafuta kuva nesimba rakawanda. Ndicho chikonzero ivo vakapfuma mu omega-3 fatty acids, iyo inobatsira pahutano hwemwoyo. Pakati pehove dzebhuruu dzinodyiwa zvakanyanya pane anchovy, tuna, bonito, Mackerel, salmon, pomfret kana sardine.
Benefits hove chena
Kudya hove chena nguva dzose kunogona kupa mabhenefiti akawanda ehutano, zvakadai sekuvandudza hutano hwemwoyo, kukurudzira hutano hwemapfupa, kukurudzira kushanda kwehuropi uye kupa mishonga inokosha kumuviri wedu. Izvi ndizvo zvakanyanya kukosha:
Kurwisa osteoporosis
Hove chena zvakare yakapfuma mune zvakati wandei zvakakosha zvinovaka muviri, senge mavhitaminzi eboka B (zvakadai sevhitamini B12 uye niacin), selenium, magnesium uye potasium, izvo zvakakosha pakuchengetedza hutano hwakanaka, kudzora metabolism uye kukurudzira hutano hwemapfupa.
Inovandudza hutano hwemwoyo
Kusiyana nemamwe marudzi enyama, hove chena ndeye yakaderera mumafuta akazara, zvichiita kuti ive sarudzo ine utano kuchengetedza mwoyo une utano uye kuderedza dambudziko rezvirwere zvemwoyo.
Right of Cod Portuguese rakabudiswa mu Bezzia
Inoderedza anemia
Mukuwedzera pakuva tsime resimbi pachayo, kushandiswa kwehove kunogona kunatsiridza kubatwa kwesimbi kubva kune dzimwe nzvimbo dzekudya. Uye chikafu ichi chine huwandu hwakawanda hwevhitamini A uye B.
Inobatsira kudzora huremu
Nekuda kwehuwandu hweprotein uye yakaderera mumafuta akazara, hove chena inogona kuva sarudzo yakanakisisa yekuisa muzvokudya nechinangwa chekuderedza uremu kana kusawedzera uremu uye kuchengetedza kudya kwakanaka. Kugona kwayo kuburitsa satiety kunogona kubatsira kudzikisa yakazara caloric kudya uye kukurudzira uremu.
Anticancer
Pane zvidzidzo zvinogumisa kuti kugara tichidya hove chena kunogona kutidzivirira kubva mucolon, rezamu uye kenza yechiropa. Chikonzero ndechekuti hove dzine mafuta ndeye yakanaka sosi ye omega-3 fatty acids, kunyanya eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA), iyo ine simba rinopesana nekuputika, kunze kwekuvandudza basa rekuziva.
Inokodzera kukura
Mhando yehove iyi ine yakakwirira phosphorus concentrations, chicherwa chine basa rinokosha zvikuru mukukura, kunyanya panyaya yevana nevechiri kuyaruka. Ndicho chikonzero nei zvakakosha kuisa hove chena zvakare mukudya kwevana vaduku mumba.
Haufungi here kuti pane zvikonzero zvakasimba zvekuisanganisira mukudya kwako? Kubatsira kwehove chena kwakakosha, asi rudzi urwu rwehove zvakare rune zvakawanda uye runogona kugadzirirwa nenzira dzakawanda. Une zvakawanda mukati Bezzia.