Siyazi ukuba ukutya ukutya okunesondlo kuhlala kuyenye yamanyathelo asisiseko kwimpilo yethu. Ngoko ke, ukuba ngaphezu kokulinganisela ufuna ukwazi ukutya okuneekhalori ezimbalwa, ngoko namhlanje sithetha eyona ntlanzi inamafutha aphantsi. Sele uyazi ukuba iintlanzi ezimhlophe zilungele ukugcina ubunzima bethu.
Kufuneka kuthiwe intlanzi emhlophe inepesenti ye-2% yamafutha, kungoko ke yenye yeenketho ezinkulu ukuba kwizitya zethu eziphambili. Ekubeni akusiyo i-caloric nonke kodwa isityebi kwizondlo, ngoko siyayidinga ebomini bethu. Ukuba ufuna ukwazi ukuba zeziphi iintlanzi eziphambili, ngoku siya kukuxelela.
Zeziphi iintlanzi ezinamafutha amancinci
Ezona ntlanzi zinamafutha aphantsi zaziwa ngokuba ziintlanzi ezimhlophe. Phakathi kwabo singakwazi gxininisa zombini i-hake kunye ne-cod, ngaphandle kokulibala i-whiting, i-monkfish okanye i-sole kunye ne-rooster. Zikulungele zonke iintlobo zokutya, kuba ngaphezu kokushiya amanqatha, zizityebi ekubunjweni kwazo, ekubeni zisekelwe emanzini kunye neeprotheni. Ke ngoko sinokuhlala sithatha ithuba lokona kulungileyo komnye wabo. Ngakolunye uhlangothi, asizange sifune ukushiya intlanzi eluhlaza okwesibhakabhaka, kuba ngaphakathi kwabo sinayo i-salmon kwaye ngaphandle kwamathandabuzo yenye yezinto ezisisiseko zokutya kwiimenyu zethu. Iqulethe i-Omega-3 kunye neevithamini ezininzi kunye neeminerali. Ngoko kufuneka igcinwe engqondweni.
Yiyiphi intlanzi ephantsi kweekhalori
Sele sisazi ukuba zeziphi iintlanzi ezinamanqatha amancinci, kodwa ukuba usafuna ukwazi ukuba yeyiphi kuzo zonke eziya kuba nzima ukubonelela umzimba wakho ngeekhalori, kufuneka sitsho ukuba le iya kuba yihake. Kuyinyani ukuba abo bakhankanywe ngasentla nabo bafikelele kwinqanaba. Kodwa kubuyela ihake, kufuneka sikhankanye ukuba kwi-100 grams nganye iya kuba neekhalori ezingama-70 kuphela. Ilandela ngokusondeleyo ikhowudi yokuba i-100 grams yayo iya kusinika iikhalori ezingama-76. Ngokuqinisekileyo, ukongeza kwintlanzi ngokwayo, kufuneka sicinge ngendlela esiza kuyipheka ngayo. Kuba eyona nto ilungileyo kukuba iyabhakwa okanye iphekwe ukuze ezi khalori zinganyuki. Ukongeza iziqholo kunye ne-tomato sauce yendalo, siya kugcina ubunzima bethu, kodwa sihlala sisitya ngokungafaniyo.
Yeyiphi eyona ntlanzi isempilweni ukuyidla
Nangona bonke abo besikhe sihlomle ngabo, iingcali ziyavumelana kwenye ekufuneka ihlale ikhona kuba isinika izibonelelo ezininzi: isalmon. Akunjalo phakathi kweentlanzi ezinamafutha aphantsi, kuba kwi-100 grams sifumana iikhalori ezingama-208. Kodwa ewe, kwelinye icala, iyayithelekisa nazo zonke izondlo ezisinika yona. Iqukethe i-antioxidants, ilawula i-hormone ye-thyroid, ngaphezu kwe-vitamin B12, D okanye i-B3, phakathi kwezinye ezininzi. Ineeprotheyini ezininzi, unoxanduva lokulawula ubuthongo kunye nokuphucula impilo ye-cardiovascular. Ngoko ke, ngokuqinisekileyo ukuba uzibeke ezandleni zeengcali xa kuziwa ekwenzeni ukutya, baya kuba nentlanzi enjengale. Ngenxa yokuba nokuba ineekhalori ezininzi kunabanye, sihlala sithetha ngokusetyenziswa okulinganayo kunye nazo zonke izinto ezintle ezisishiyayo, siya kuphuma phezulu.
Eyona ntlanzi inamafutha aphantsi: Kufuneka uyitye kangaphi intlanzi ngeveki?
Ewe, akukho nani lichanekileyo lamaxesha, kodwa njengoko sele sikhankanyile kule migca, isiseko sihlala silingana. Kunjalo ngoba, kuyacetyiswa ukuba udle intlanzi kabini okanye kathathu ngeveki. Ukuze ngaloo maxesha sonwabele iindidi esinazo. Ukususela ngoko kuphela siya kuthoba zonke iimpawu zayo ezintle, siqinisekisa ukuba impilo yethu ihlala isezandleni ezilungileyo. Kwaye wena, utya kangaphi intlanzi ngeveki?