Siyazi ukuthi ukudla ukudla okulinganiselayo kuhlale kungenye yezinyathelo ezibalulekile empilweni yethu. Ngakho-ke, uma ngaphezu kokulinganisela ufuna ukwazi ukudla okunama-calories ambalwa, khona-ke namuhla sikhuluma ngakho izinhlanzi ezinamafutha aphansi kakhulu. Uyazi kakade ukuthi inhlanzi emhlophe ilungele ukugcina isisindo sethu singekho.
Kumele kushiwo lokho izinhlanzi ezimhlophe zinephesenti lamafutha angu-2%., yingakho kungenye yezinketho ezinhle kakhulu zokuba ezitsheni zethu eziyinhloko. Njengoba akuyona i-caloric nhlobo kodwa icebile izakhi, ngakho-ke siyayidinga ekuphileni kwethu. Uma ufuna ukwazi ukuthi yiziphi izinhlanzi eziyinhloko, manje sizokutshela.
Yiziphi izinhlanzi ezinamafutha amancane
Izinhlanzi ezinamafutha aphansi kakhulu zaziwa ngokuthi izinhlanzi ezimhlophe. Phakathi kwabo singakwazi gqamisa kokubili i-hake ne-cod, ngaphandle kokukhohlwa i-whiting, i-monkfish noma i-sole neqhude. Ziphelele kuzo zonke izinhlobo zokudla, ngoba ngaphezu kokushiya eceleni amafutha, zicebile ekubunjweni kwazo, ngoba zisekelwe emanzini namaprotheni. Ngakho-ke singahlala sisebenzisa okuhle kakhulu ngamunye wabo. Ngakolunye uhlangothi, asizange sifune ukushiya izinhlanzi eziluhlaza okwesibhakabhaka eceleni, ngoba ngaphakathi kwazo sine-salmon futhi ngaphandle kokungabaza kungenye yokudla okuyisisekelo kumamenyu ethu. Iqukethe i-Omega-3 namavithamini amaningi kanye namaminerali. Ngakho kufanele kukhunjulwe.
Iyiphi inhlanzi enekhalori ephansi kakhulu
Sesivele sazi ukuthi yiziphi izinhlanzi ezinamafutha amancane, kodwa uma usafuna ukwazi ukuthi iyiphi kuzo zonke ezingeke inikeze umzimba wakho ngamakhalori, kufanele sisho ukuthi lokhu kuzoba i-hake. Kuyiqiniso ukuthi labo okukhulunywe ngabo ngenhla nabo basezingeni eliphezulu. Kodwa emuva hake, kufanele sisho ukuthi kumagremu ayi-100 azoba nama-calories angama-70 kuphela. Ilandela eduze i-cod ukuthi amagremu angu-100 azosinika ama-calories angu-76. Yiqiniso, ngaphezu kwenhlanzi ngokwayo, kufanele sicabange ukuthi sizoyipheka kanjani. Ngoba into engcono kakhulu ukuthi iyabhakwa noma iphekwe ukuze lawa ma-calorie angandi. Ukwengeza izinongo kanye nesoso ye-tomato yemvelo, sizogcina isisindo sethu singekho, kodwa njalo ukudla okuhlukahlukene.
Iyiphi inhlanzi enempilo kakhulu ongayidla
Yize bonke ebesiphawula ngabo bekhona, ongoti bayavumelana ngeyodwa okumele ihlale ikhona ngoba isihlinzeka ngezinzuzo eziningi: i-salmon. Akukhona phakathi kwezinhlanzi ezinamafutha aphansi kakhulu, ngoba kumagremu angu-100 sithola ama-calories angu-208. Kodwa yebo, ngakolunye uhlangothi, iwuqhathanisa nazo zonke izakhamzimba esinika zona. Iqukethe ama-antioxidants, ilawula i-hormone yegilo, ngaphezu kokuqukethe uvithamini B12, D noma B3, phakathi kwabanye abaningi. Inamaprotheni amaningi, unomthwalo wemfanelo wokulawula ukulala futhi uthuthukise impilo yenhliziyo nemithambo yegazi. Ngakho-ke, ngokuqinisekile uma uzibeke ezandleni zochwepheshe uma kuziwa ekwenzeni ukudla, bazobe befake inhlanzi enjengale. Ngoba ngisho noma inamakhalori amaningi kunabanye, sihlala sikhuluma ngokusetshenziswa okulinganiselayo futhi nakho konke okuhle okusishiyayo, sizophuma phambili.
Izinhlanzi ezinamafutha aphansi kakhulu: Kufanele udle kangaki izinhlanzi ngeviki?
Hhayi-ke, alikho inani eliqondile lezikhathi, kodwa njengoba sesishilo kule migqa, isisekelo sihlala silingana. Yingakho ke, kuhle ukudla izinhlanzi kabili noma kathathu ngesonto. Ukuze ngalezo zikhathi sikwazi ukujabulela izinhlobo esinazo. Kusukela lapho kuphela lapho sizokwenza khona zonke izici zayo ezinhle, siqinisekise ukuthi impilo yethu ihlala isezandleni ezinhle. Futhi wena, udla kangaki izinhlanzi isonto ngalinye?