Ezi zitini zilula ukufumana kwiesheluli malunga naluphi na isitolo, zingasetyenziselwa ukugqoka isaladi okanye zikhonjiswe nje nge-snack. Kodwa ngaba ufanelekile ukuba uyidle, okanye kungcono ukuba ungabancedi kwitafile? Ukuze wenze isigqibo esifanelekileyo, kufuneka ukwazi ukuba yiziphi iingenelo kunye nenzakalo onokuzisa ii-sardines kwioli.
Izinzuzo zeSardine e-Oyile
Leentlanzi ekhonkxiweyo iqulethe inani elikhulu leprotheni, kwaye, ngokungafani nento efumaneka kwinyama, ilula ngokulula. Yingakho abaninzi abafazi bakholelwa ukuba banokutya baze bafune. Ukongeza, ukuba ukhangele ukubunjwa kwee-sardine kwioli ngokubanzi, banokufumana iivithamini ze-PP, A kunye no-E. Ngokweengcali, kuphela iigramu ezili-100 zala makanki ngosuku ziya kunika i-15% yesibonelelo semini yezinto ezi, kwaye le ninzi enkulu. Ewe, umxholo we-chromium, i-fluorine, i-cobalt, iodode, i-potassium, i- calcium kunye nentsimbi kwiintlanzi ezinjalo ngokuqinisekileyo zibenza zibe luncedo ngakumbi. Ukudibanisa izinto kunye nezinto ezilandeleleneyo zichaphazela kakuhle iindonga zemithambo yegazi, ezenza zibe zikhulu ngakumbi, zibe nomphumo oshukumisayo emsebenzini weentliziyo ngokwazo. Kwakhona, ubukho bamavithamini A kunye no-E lunceda ukukhusela ukuguga kwangaphambili kweeseli ze-epidermal kwaye kuthintela ukubonakala kweentlungu (izicubu ze-oncological).
Ngokusekelwe kule nkcukacha, sinokuthi i-sardine kwioli iyimithombo yamavithamini kunye neemaminerali, ngoko ke, kufuneka idliwe. Kodwa akusiyo yonke into elula.
Ukuba rhoqo (3-4 izihlandlo ngeveki) ukusetyenziswa kokutya okusemathinini, ngoko unako ukufumana ngokukhawuleza iipilisi ezingaphezulu. Nangona i-calricic content (220 kcal nge-100 g), iqulethe amaninzi amaninzi (13.9 g). Ngoko ke, abo ba landela umzobo wabo, akufanele 'bathathwe' ngokutya kwabo.