Iintlanzi ezincinci zintlanzi zokutya

Isondlo esifanelekileyo asinakwenzeka ngaphandle kokusetyenziswa kweentlanzi - kulo mbambano bonke abaculi bezilwanyana. Umthengisi oqaqambileyo weeprotheni, amaminerali ancedo kunye namavithamini. Kodwa kulabo baphoqelelwe ukuba babale iikhalori, iintlanzi eziphantsi kweentlanzi eziphantsi kakhulu ezifanelekileyo ukutya, ngokunyuka ngokweqile, ukunyuka kwengqondo, ukwanda kwe- cholesterol kunye neengxaki ezifanayo zifanelekile. Kwakhona kufuneka kushiywe kwiiflanzi ezibhekiweyo okanye eziloliwe, okanye zipheke ngendlela ekhethekileyo.

Yiyiphi intlanzi ibonwa ngathi iyancika?

Ipesenteji yamanqatha kwi-fishlet fillet yefestile ayifanele idlule ixabiso leeyunithi ezine. Ientlanzi ezilumkileyo kuninzi zixutywa ngekhowudi, apho kuphela u-0.3 g weenqatha ngegrama ezili-100 zemveliso. Emva koko kuza i-haddock kunye ne-pollock (0.5 g / 100 g), i-hake (0.8 g / 100 g), icala (2 g / 100 g), i-vobla, i-pike kunye ne-bream (3-4 g / 100 g). Ipesenteji enkulu yokwakheka ithathwa yiprotheni, elula kakhulu ukuyila kwaye kunzima kakhulu ukujika ibe yi-deposits deposits. Kwakhona, iiflanzi ezincinci zentlanzi ziyakwazi ukubona i-amino acids, ii-vitamini ze-B, i-selenium kunye ne-phosphorus, i-iodine kunye ne-calcium kunye nezinye izinto ezincedo.

Iintlanzi ezixhambileyo ezimhlophe ziboniswa kulabo abasengozini yesifo senhliziyo, ukuhlaselwa yintliziyo kunye nemivimbo. Oku kunciphisa kakhulu amathuba okubonakaliswa kwezi zifo. Abo bahlala besidla iiflanzi ezilumkileyo zentlanzi zokutya, i-cardiac system iphela yimeko ehle kakhulu, abahluphekanga kwi-arrhythmia kunye neengcinezelo zengcinezelo. Abantu abanjalo banesimo esihle semetabolism, azikho iingxaki nge-cholesterol ephakamileyo kunye nokugqithisa. Abahluphekanga ngaphantsi kokudandatheka , ukugula okungapheliyo, ukungaziqondi kunye nokulibala.

Imithetho yokusetyenziswa kweentlanzi ezincinci zintlanzi ekudleni

Iintlanzi ezincinci zintlanzi yokutya zingabandakanywa ekudleni rhoqo imihla, i-dosage ekhuthazwayo - ayikho ngaphezu kwama-300 amagremu entlanzi imihla ngemihla. Iiflanzi zentlanzi ziyakutywa, zityulelwe okanye ziphekwe, kodwa zingabisiweyo, ngaphandle koko intlanzi izaliswe ngamafutha angaphezulu okungadingekile, i-carcinogens kwaye ilahlekelwe inxalenye enkulu yamavithamini. Isidlo esilungileyo saso kuya kuba yimifuno kunoma yimuphi uhlobo okanye nayiphi na ukutya okuphantsi kweekhalori, umzekelo, ii-fat fat-cheeses ezingaphezulu okanye ezingavumelekanga ngokutya kokunciphisa umzimba. Qinisekisa ukuba uqwalasele ubungakanani bekhalori yenani leentlanzi, kwaye kungekhona inani lexabiso lomveliso omnye. Ukunyanga kwamafutha entlanzi kufuneka kudlule ubuncinci imizuzu engama-20, izidumbu ezinkulu kufuneka zilungiswe ngokucwangcisa kwiziqephu.