Las Iiproteni ezisemgangathweni kufuneka zingeniswe yonke imihla. Ezi proteni zinokufumaneka kwimifuno enjengeembotyi, intlanzi kunye nenyama, kunye neemveliso zobisi. Into ebalulekileyo malunga nokutya okulinganiselweyo kukuba ukutya ngakunye kusinika into eyahlukileyo, nangona zonke zingumthombo weprotheni. Namhlanje siza kuthetha ngeentlanzi eziluhlaza okwesibhakabhaka, ezineempawu ezintle kwimpilo yethu.
El Intlanzi enamafutha ngumthombo wamafutha asempilweni, kunjalo ke phakathi kokutya ekufuneka sikubandakanye okungenani kabini ngeveki ekutyeni kwethu. Ukongeza, yindlela esempilweni yokubonelela ngeeproteni emzimbeni wethu.
Intlanzi eluhlaza okwesibhakabhaka okanye emhlophe
Kuya kufuneka uyazi indlela yokwahlula iintlanzi eziluhlaza okwesibhakabhaka kwezimhlophe, kuba zombini zineempawu ezahlukeneyo. Iintlanzi ezimhlophe aziboneleli ngamanqatha amaninzi kwaye ke kuyacetyiswa xa usenza ukutya okuncinci kweekhalori. Kwelinye icala i Intlanzi enamafutha isinika iiasidi ezininzi ezinamafutha kodwa kufuneka siqaphele ukuba ezi ziyimfuneko emzimbeni wethu. Indlela yokwahlula kukujonga umsila wazo, kuba leyo yeentlanzi eziluhlaza imile okweentolo.
Zithini iintlanzi eziluhlaza
Ukuba siyayazi intlanzi eluhlaza okwesibhakabhaka, kuya kuba lula kakhulu kuthi ukuba sibongeze ekutyeni kwaye sitye ukutya okulinganiselweyo. Ezinye zezona zidumileyo zezi ityhuna, isalmon, isfishfish, anchovy, ihashe mackerel, ichicharro, anchovy okanye mackerel.
Iimpawu zentlanzi eluhlaza okwesibhakabhaka
Intlanzi eluhlaza okwesibhakabhaka igqitha emhlophe ngokweekhalori, kodwa nangokwe- ubungakanani beprotein kunye namafutha asempilweni yomzimba. Kungenxa yoko le nto iyintlanzi ekucetyiswa kakhulu nangona isinika iikhalori ezingaphezulu kwinto esiyitya imihla ngemihla. Ithathiwe ngokumodareyitha, kukutya okusisiseko okunganyanzelekanga ukuba kusityebise.
Bavame ukuba neeprotheni ezingama-20% kunye ne-5 ukuya kwi-20% yeoli. Banikela nge i-Omega-3 exabisekileyo, i-asidi enamanqatha eveliswa ngumzimba wethu kwaye kufuneka sidle ngokutya. Nangona kungacetyiswanga kwizidlo ezininzi ezinekhalori ezisezantsi, inyani kukuba ezi oyile ziyimfuneko kakhulu kwaye ezi ntlanzi zisinika zona kufuneka zithathelwe ingqalelo kwisondlo esifanelekileyo.
Izibonelelo zentlanzi enamafutha
I-Omega-3 fatty acids inezibonelelo ezinkulu emzimbeni wethu. Nathi kunceda ukunciphisa i-cholesterol ephezulu kunye nokuyilawula, ke kuyacetyiswa kubantu abanolu hlobo lwengxaki okanye abatyekele kuyo. Ngokunjalo, olu hlobo lwamafutha lusinceda ukugcina ulusu lukwimeko entle kwaye silwe neengxaki zolusu ezifana ne-eczema okanye i-psoriasis. Amalungu nawo ayazuza kolu hlobo lweasidi enamanqatha, kuba iwagcina ekwimeko entle.
Kwelinye icala, ukusetyenziswa kwale oli ngenxa yentlanzi eluhlaza Unceda ukuthintela ukuhlaselwa yintliziyo. Kubonakala ngathi amandla ombane anamandla ngakumbi asuka kwingqondo ayafuneka ukuzisa i-arrhythmia kwintliziyo eyeyomzimba oneedosi ezilungileyo ze-Omega-3. Inceda nokunciphisa uxinzelelo lwegazi, olukhusela iingxaki ezahlukeneyo zentliziyo.
Iindlela zokwenza iintlanzi
Ngoku siyazi ukuba intlanzi enamafutha ngumthombo weprotheni kunye namafutha asempilweni. Nangona kunjalo, uhlala usithathela ingqalelo eyona ndlela yokuyenza ukuze ibe sempilweni. Khumbula kwakhona i ingxaki yeanisakis. Ukuthintela oku, iintlanzi kufuneka zifriziwe kwiintsuku ezininzi ngaphambili. Enye yeendlela ezisempilweni kunye nokunganciphisi iipropathi zokutya kukuhambisa umphunga. Ukupheka kwi-papillote, ukubhaka okanye ukugcoba kukwacetyiswa. Ngayiphi na imeko, kufuneka sikuphephe ukubethwa kunye nokuqhotswa.