Yidla amasardine asemathinini futhi uzoba nalezi zinzuzo

impilo yosardine

Amasardine ekheniwe awukudla okumangalisayo okuzohlinzeka izinzuzo eziningi zezempilo. Zinemisoco eminingi, ngakho ziphelele futhi zilungile uma kuziwa ekuzifakeni ekudleni kwakho kwansuku zonke.

Esihlokweni esilandelayo sizokhuluma nawe kabanzi mayelana nezinzuzo Anani amasardine ethini? empilweni.

Izinzuzo zokudla okunomsoco we-sardine ekheniwe

Amasardine asemathinini angumthombo wamaprotheni ekhwalithi ephezulu, ngakho alungile uma kuziwa ekwaneliseni ukudla kwakho. Ngaphezu kwalokho, bacebile nge-omega-3 fatty acids esiza ukuqinisa ubuchopho kanye nempilo yenhliziyo.

Amasardine asemathinini nawo angumthombo omangalisayo wezakhi ezibalulekile ezifana ne-calcium, i-iron, i-potassium ne-vitamin D. I-calcium ibalulekile uma kuziwa qinisa amathambo kuyilapho i-iron iyinhloko yokusebenza kwengqondo. I-Potassium iyiminerali esiza ukulawula umfutho wegazi futhi uvithamini D ubalulekile empilweni yamathambo nokuqinisa amasosha omzimba.

Thuthukisa impilo yenhliziyo

Ukusetshenziswa njalo kwe-sardine ekheniwe kusiza ukunciphisa ingozi yokuhlushwa izifo zenhliziyo. Ama-omega-3 fatty acids akhona kumasardine anezakhiwo zokulwa nokuvuvukala esiza ekwehliseni ukuvuvukala emithanjeni, ehlise amazinga e-triglyceride egazini futhi ukwandisa i-cholesterol enhle (i-HDL). Konke lokhu kuzozuzisa impilo yenhliziyo.

Ngaphezu kwalokhu, amasardine asemathinini angumthombo omangalisayo we-coenzyme Q10, i-antioxidant evikela inhliziyo. ngokuthuthukisa ukusebenza kwenhliziyo futhi wehlise umfutho wegazi. Konke lokhu kwenza amasardine asemathinini abe yinketho enhle kakhulu uma kuziwa ekugcineni impilo enhle yenhliziyo nemithambo yegazi.

amasardine ethini

Thuthukisa impilo yobuchopho

Omega-3 okunamafutha acid Ziyaziwa phakathi kwezinye izinto njengezakhi ezinhle zempilo yobuchopho. Ukudla amasardine asemathinini njalo kusiza ukuthuthukisa ukusebenza kwengqondo, kusiza ukuvimbela ukuncipha kwengqondo okuhlobene neminyaka futhi kunciphisa ingozi yokuhlushwa izifo zobuchopho njenge-Alzheimer's kanye ne-Parkinson.

Ngaphezu kwalokhu, amasardine angumthombo ocebile wevithamini B12, ozodlala indima ebalulekile empilweni yesimiso sezinzwa. Ukushoda kwe-Vitamin B12 kungabangela izinkinga zezinzwa, njengoba kwenzeka ngokulahlekelwa inkumbulo. Kungakho kuhle ukuthi udle ukudla okunjengamasardine ethini.

Qinisa amathambo

I-calcium ne-vitamin D ikhona kumasardine ethini Ziyimisoco ebaluleke kakhulu empilweni yamathambo. I-calcium iyadingeka uma kuziwa ekugcineni ukuminyana kwamathambo nokuvimbela izinkinga zamathambo ezifana ne-osteoporosis, kuyilapho uvithamini D usiza umzimba ukumunca nokusebenzisa i-calcium ngokuphumelelayo.

Ukudla amasardine asemathinini kungase kube kuhle futhi kunconyelwe kulabo bantu abalandela ukudla okuvimbela imikhiqizo yobisi noma abanobunzima bokuthola i-calcium eyanele ne-vitamin D ngokudla kwakho kwansuku zonke.

Siza ukunciphisa umzimba

Amasardine asemathinini anconywa kakhulu ngoba ukuceba ngamaprotheni namafutha anempilo. Lokhu kubenza bafanelekele ukwanelisa ukudla kanye nokunciphisa inani lamakhalori, into enenzuzo kulabo bantu abafuna ukulahlekelwa ngamakhilogremu ambalwa engeziwe.

Ngamafuphi, amasardine asemathinini ayindlela enhle yokudla ngenxa yezakhi eziningi ezinikeza umzimba. Kuwukudla okusiza ukuthuthukisa impilo yenhliziyo nemithambo yegazi nobuchopho futhi kuqinise amathambo. Ngakho-ke kuhle ukuthi kufakwe amasardine ethini. ekudleni kwansuku zonke. Ungawadla ngezindlela eziningi, kungakhathaliseki ukuthi ku-toast noma kusaladi noma umane nje ethini ngokwalo.


Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.