Kupedza hove dzakaonda yakagara ichibatanidzwa nevakawanda hutano hunobatsira, izvi imo nekuti iHove chinhu chakakosha kubva kunovaka muviri senge mafuta acids, le mapuroteni, siyana mavhitaminzi e zvicherwa, se selenium, ayodini, potasium, vhitamini D uye B mavitamini hove dzakaonda inopa kudyiwa kwe mapuroteni epamusoro kubatsirwa nekodori yakaderera zvemukati. 100g yakakwana kuvimbisa a protein kudya yakasarudzika ine isingasviki 150 kcal. Usati waenderera mberi pano pane yekubheka vhidhiyo
Hove akazendamira: zvese zvinobatsira pahutano
Nei uchidya hove dzakaonda zvakanaka here? Iwo makuru ehutano mabhenefiti ane hukama nekutora kwe omega-3 fatty acids. Ichi chinhu chakakosha chinonyanya kubatsira mu kudzivirira kwezvirwere zvemoyo nekuderedza njodzi yemoyo arrhythmias kana thrombosis. Imwe ongororo inotaura kuti kudya magiramu makumi masere neshanu ehove dzakaonda kana dzakakora 1-2 kanokwana pasvondo, salmon, herring, mackerel, anchovies kana sardines, zvinoderedza zvakanyanya njodzi yehosha yemoyo.
Iwo omega-3 mafuta ari muhove vanodzora rwiyo rwemoyo uye vanokwanisa kudzikisa kukwira kweropa uye kurova kwemoyo, kugadzirisa basa reropa, kudzikisa triglycerides uye kuzvimba.
Iyo omega-3s ivo vakakoshawo kwazviri Zvakanyanya kunaka kukura kwehuropi uye huta hwemwana, ndosaka iyo hove dzakaonda è yakakosha mukudya kwemukadzi ane nhumbu.
Nzira yekuudza sei hove yakaonda kubva kune yakakora?
Takataura nezve iyo hutano hunobatsira hwehove dzakaonda nehove kazhinji, asi tine chokwadi here kuti tinokwanisa kusiyanisa mhando mbiri idzi? Tinokupa iwe rumwe ruzivo.
Kubva pakuona kwehutano, zvinonakidza kusimbisa kuti ihove dzine avhareji yemafuta akaderera pane nyama; kazhinji, iyo lipids iyo irimo akakosha zvakanyanya kuhutano hwedu uye akakosha nekuti muviri wedu haugone kuzvigadzira.
Chiyero chemafuta muhove chinosiyana zvakanyanya kwete chete pakati pemhando dzakasiyana, asiwo mukati memhando imwechete zvine chekuita nemwaka, chikafu, munyu wemvura uye zvimwe zvinhu. Hove-yekudyisa hove kazhinji haina yakawanda lipids munyama yavo.
Mune salmon, semuenzaniso, mafuta ari munyama anogona kuve akakwirira mukati memwedzi yekutanga yegore, pavanotanga kukwira nzizi kunotsvaga nzvimbo dzekuzadza. Kana nguva yekudyara yasvika, panosvika Nyamavhuvhu, nhanho yehuswa inodonha zvishoma, ndokuzodonha zvakare mushure mekuzvara.
Kubva pane iyo mafuta zvemukati hove dzinogona kukamurwa kuva:
• akaonda zvakanyanya, ine isingasviki 1% mafuta - semuenzaniso rudzi, iyo hake, iyo shrimp;
• mutete, (mafuta ari pakati pe1 ne3%), - senge ega, bass yegungwa, imbwa, turbot, squid, cuttlefish, mussels uye mbama, hove;
• semi-mafuta (ine mafuta ari pakati pe3 ne10%) sardard, snapper, mullet, tuna,fishfish uye bream;
• grasia (ine lipids yakakura kudarika 10%) senge eel, herring, mackerel, salmon.
Sei kudya hove dzakaonda kwakanakira iwe?
Il hove yakaonda ine zvimwe zvinovaka muviri zvakasiyana, uya mapuroteni, vhitamini D, vhitamini B12, selenium uye ayodini, iyo inogona kubatsira mukuchengetedza hutano mhedzisiro kunyanya kune iyo inonzi metabolic syndrome. Kudya kwakanyanya kwehove dzakaonda kwave kuchisanganiswa ne njodzi yakaderera yemetabolic syndrome.
Zvigadzirwa zvehove zvine, zvinoenderana nerudzi, kubva pa12 kusvika pa24% ye yemhando yepamusoro mapuroteni nekuti iwo anoumbwa neese akakosha amino acids. Mukuita, hove dzinogona kushandiswa senge chete sosi yeprotein, sezvo iinewo mashoma mafuta akazara, ayo anoita kuti ive nyore kugaya.
La vitamini D iri muhove dzakaonda, inovandudza kunwa kwecalcium uye phosphorus mumatumbo, uye inobatsira kudzora mwero wecalcium muropa. Inobatanidzwawo mukuumbwa uye chimiro chemasaga. Vitamin D zvakare inoita kunge inoita basa mukudzivirira mamwe marudzi ekenza. Vanhu vanogona kugadzira vhitamini D nerubatsiro rwechiedza chezuva. Asi kuratidzwa kwakashata kunogona kukonzera kushomeka uko kunogona kupihwa nehove dzakakora.
Dzimwe mhando dzehove dzinewo huwandu hwakawanda hwe Vhitamini E, un yakasikwa antioxidant inodzivirira kubva kumafuta oxidation mumasero mapenyu. Vitamin E zvakare yakakosha chikamu mukushanda kweiyo system yetsinga.
Ihove iri zvakare rakapfuma mukati vitamini B12, izvo inoita basa rakakosha mukuumbwa kwemasero matsvuku eropa, uye kukwana B12 mazinga kunogona kutungamira kune fomu yeanemia.
Hove yakaonda ndiyo sosi yakanaka yemaminerari: zvirimo iodine uye selenium zvakakwirira kupfuura izvo zvenyama, semuenzaniso. Zvokudya zvegungwa zvinogona zvakare kubatsira kusangana nekudiwa kwemamwe zvicherwa, senge iron, zinc, magnesium, uye calcium.
Hove ine zvakawanda ayodhini kwechimwe chikafu. Iodini inotamba chinzvimbo chikuru mu mutemo we metabolism yeiyo muviri uye kushomeka kwayo kunogona kutungamira, mukuwedzera kune shanduko mumetabolism, kudzikisa kukura uye kuderera kwekuziva.
Hove zvakare yakanaka sosienienium, chinhu chiripo mumakemikari mazhinji anotora chikamu mukubvisa simbi kubva kune simbi inorema, pamwe nekudzivirira muviri kurwisa oxidation uye inoita basa rekugadzirisa metabolism.
Domande frequencyenti
- Chii chinonzi hove dzakaonda?
Iine chikamu chemapidhi pakati pe1 ne3% tinowana hove dzakadai imbwala gungwa mabassla cheteiye rhombusla trout, L 'bream yegungwa asi zvakare cuttlefish, squid, mbama e hove.
- Ndeipi hove yakatetepa?
Imwe yehove dzakaonda kupfuura dzose ndeye octopus. Pakati pevamwe tinowana iyo gungwa mabassiye pfumoiye cod and the gungwa mabass.
- Chii chiri hove dzakakora?
Vese avo vane mafuta pamusoro pe10%: it mackerel, L 'herringiye salmon and theAngwira. Kunyangwe ichionekwa semafuta, hove idzi hadzifanirwe kubviswa kubva mukudya sezvo dziine mwero wakakura we Omega-3.
- Salmon yakakora here kana kuonda?
Salmoni inowira muchikamu che hove dzakakora ine lipid muzana pakati pe6 ne12%.
- Ikodhi here hove yakaonda?
Muchikamu che hove dzakaonda isu tinowana cod, hove ine yakaderera kuwanda kwevhithamini nemaminerari pane hove ine mafuta, asi yakafuma selenium, iodine uye mapuroteni.
- Mackerel uye swordfish yakawanda sei mapuroteni?
Huwandu hweprotein huripo mumackerel i17,0 g. Swordfish, kunyanya yakatetepa, chikafu chine huwandu hwakakwira hweprotein. Muna 100 g yefishfish pane puroteni muzana ye19.8 g.
