Yazi izinzuzo zezinhlanzi ezimhlophe

Hake ku-sauce nama-prawns

Izinhlanzi ezimhlophe zicebile ngamaprotheni, zinamafutha aphansi futhi zigayeka kalula, yingakho kuyindlela enhle kakhulu yokuqeda ukudla kwethu kanye nokwabancane abasendlini. Zitholele namuhla ngo Bezzia izici ezivelele kanye izinzuzo zezinhlanzi ezimhlophe, kanye nokwehluka kwayo uma kuqhathaniswa nolunye uhlobo lwezinhlanzi: izinhlanzi eziluhlaza okwesibhakabhaka.

Izinhlobo zezinhlanzi

Kunezinhlobonhlobo eziningi zezinhlanzi esingazihlukanisa ngezindlela ezahlukene, kodwa ngokuvamile kuvame ukwenza kanjalo ngezigaba ezimbili: izinhlanzi eziluhlaza nezinhlanzi ezimhlophe. Kokubili kusinikeza amaprotheni ekhwalithi, kanye nenani elikhulu lamaminerali namavithamini abalulekile. Kodwa uyini umehluko phakathi kwalokhu okubili? Thola okubaluleke kakhulu.

  1. izinhlanzi ezimhlophe: Baziwa nangokuthi izinhlanzi ezinamafutha, bane- Amafutha aphansi, babe nenyama ethambile futhi ethambile futhi ngokuvamile bathambile ngokunambitheka ngakho bavumelane kahle namalungiselelo ahlukene okupheka. Lezi zici ziwumphumela weqiniso lokuthi ziyizinhlobo ezingahlali kakhulu kunezo ezakha izinhlanzi eziluhlaza okwesibhakabhaka ngakho-ke azidingi ukuqongelela amafutha amaningi ukuze ziphile. Ezinye izibonelo zezinhlanzi ezimhlophe yi-cod, i-bream, i-hake, i-sole noma i-turbot.
  2. Inhlanzi eluhlaza okwesibhakabhaka: Izinhlanzi eziluhlaza okwesibhakabhaka zihlala emanzini abandayo futhi zihamba ngokufuduka okukhulu ngalokho ezikudingayo ukuze ziqongelele. inani elikhulu lamafutha ukuba namandla engeziwe. Yingakho ecebile ku-omega-3 fatty acids, enenzuzo empilweni yenhliziyo. Phakathi kwezinhlanzi ezihlaza okwesibhakabhaka ezidliwa kakhulu yi-anchovy, tuna, bonito, I-Mackerel, i-salmon, i-pomfret noma i-sardine.

I-Pescado

Izinzuzo zezinhlanzi ezimhlophe

Ukudla izinhlanzi ezimhlophe njalo kunganikeza izinzuzo eziningi zezempilo, njengokuthuthukisa impilo yenhliziyo nemithambo yegazi, ukukhuthaza impilo yamathambo, ukukhuthaza ukusebenza kobuchopho nokunikeza izakhi ezibalulekile emzimbeni wethu. Lezi zibaluleke kakhulu:

Ukulwa ne-osteoporosis

Izinhlanzi ezimhlophe nazo zicebile ngezakhi eziningana ezibalulekile, njenge amavithamini eqembu B (okufana ne-vitamin B12 ne-niacin), i-selenium, i-magnesium ne-potassium, ebalulekile ekugcineni isimiso somzimba sokuzivikela ezifweni esinempilo, ukulawula umzimba nokukhuthaza impilo yamathambo.

Ithuthukisa impilo yenhliziyo

Ngokungafani nezinye izinhlobo zenyama, inhlanzi emhlophe injalo aphansi ngamafutha agcwele, okwenza kube yindlela enempilo yokugcina inhliziyo enempilo futhi unciphise ingozi yezifo zenhliziyo.

Cod Portuguese

Qondile I-Cod Portuguese kushicilelwe ku- Bezzia

 Yehlisa i-anemia

Ngaphezu kokuba umthombo wensimbi ngokwayo, ukusetshenziswa kwezinhlanzi kungaba ngcono ukumuncwa kwensimbi kweminye imithombo yokudla. Futhi lokhu kudla kunokugxila okuphezulu kwamavithamini A no-B.

Kuyasiza ukulawula isisindo

Ngenxa yokuqukethwe kwayo okuphezulu kwamaprotheni kanye aphansi ngamafutha agcwele, inhlanzi emhlophe ingaba yindlela enhle kakhulu yokufaka ekudleni ngenhloso yokulahlekelwa isisindo noma ukungatholi isisindo nokugcina ukudla okunempilo. Ikhono layo lokukhiqiza i-satiety lingasiza ukunciphisa inani le-caloric eliphelele futhi likhuthaze ukulahlekelwa isisindo.

I-anticancer

Kukhona ucwaningo oluphetha ngokuthi ukusetshenziswa njalo kwezinhlanzi ezimhlophe kungasivikela kumdlavuza wekoloni, webele nesibindi. Isizathu siwukuthi izinhlanzi ezinamafutha a umthombo omuhle we-omega-3 fatty acids, ikakhulukazi i-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA), enamandla okulwa nokuvuvukala, ngaphezu kokuthuthukisa umsebenzi wokuqonda.

Ifanele ukukhula

Lolu hlobo lwezinhlanzi luphezulu ukugxila kwe-phosphorus, i-mineral enendima ebaluleke kakhulu ekukhuleni, ikakhulukazi endabeni yezingane kanye nentsha. Yingakho kubalulekile ukufaka izinhlanzi ezimhlophe futhi ekudleni kwezingane ezincane endlini.

Awucabangi ukuthi kunezizathu eziqinile zokuwufaka ekudleni kwakho? Izinzuzo zezinhlanzi ezimhlophe zibalulekile, kodwa lolu hlobo lwezinhlanzi lubuye lube nezinto ezihlukahlukene kakhulu futhi lungalungiswa ngezindlela eziningi. Unabaningi phakathi Bezzia.


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.