Ubwino wa Nsomba - Kuopsa Kwa Kudya Nsomba Zambiri

Ubwino wa nsomba umachokera ku michere yomwe ili nayo. Nsomba, zomwe zili ndi mapuloteni ambiri, vitamini D ndi omega-3 fatty acids, ndizothandiza kwambiri pamtima. Ndi bwino kuvutika maganizo komanso kuteteza ubongo ku zotsatira za ukalamba. Osadya nsomba mopambanitsa chifukwa chakuti ili ndi thanzi. Kuchulukirachulukira kumayambitsa kuwonongeka monga mercury accumulation.

Thanzi Labwino la Nsomba

Kuyerekeza calorie ndi zakudya mtengo wa nsomba ndi kusocheretsa. Chifukwa momwe mumakonzekerera nsomba zimasintha kwambiri kapangidwe ka zakudya. Zakudya za nsomba iliyonse zimasiyananso. Mwachitsanzo, tiyeni tiwone zamtengo wapatali wa 154 magalamu a mtedza wakuthengo wa ku Atlantic;

• Zopatsa mphamvu: 280
• mafuta: 12.5 g
• Sodium: 86 mg
• Zakudya: 0g
• CHIKWANGWANI: 0g
• Shuga: 0g
• Mapuloteni: 39.2 gramu

Zakudya zamagulu a 100 magalamu a nsomba zina ndi izi;

Halibut (yaiwisi):  116 zopatsa mphamvu, 3 magalamu a mafuta, 0 magalamu a chakudya, 20 magalamu a mapuloteni. 

Tuna (yellowfin, yatsopano, yaiwisi):  109 zopatsa mphamvu, zosakwana gramu ya mafuta, 0 magalamu a chakudya, 24 magalamu a mapuloteni. 

Cod (Atlantic, yaiwisi):  82 zopatsa mphamvu, 0,7 magalamu a mafuta, 0 magalamu a chakudya, 18 magalamu a mapuloteni. 

Ocean bass (Atlantic, yaiwisi):  79 zopatsa mphamvu, 1.4 magalamu a mafuta, 0 magalamu a chakudya, 15 magalamu a mapuloteni.

Ubwino wa Nsomba

• Amapereka zakudya zofunika

Kunena za ubwino wa nsomba zambiri, mtundu uliwonse wa nsomba ndi wabwino pa thanzi. Amapereka zakudya zambiri zomanga thupi zomwe anthu ambiri samapeza mokwanira. mapuloteni, ayodini ndipo lili ndi mavitamini ndi mchere osiyanasiyana.

Koma nsomba zina zimapindulitsa kwambiri kuposa zina. Mitundu ya nsomba zamafuta imatengedwa kuti ndi yathanzi. Ndi chifukwa chakuti nsomba zonenepa (monga salimoni, trout, sardines, tuna, ndi makerele) zili ndi zakudya zambiri zochokera kumafuta. Amakhalanso olemera mu omega 3 fatty acids.

Kuti mukwaniritse zofunikira za omega 3, ndikofunikira kudya nsomba zamafuta osachepera kamodzi kapena kawiri pa sabata.

• Zopindulitsa pa thanzi la mtima

Nsomba ndi chakudya chabwino kwambiri chodyera thanzi la mtima. Odya nsomba nthawi zonse amakhala ndi chiopsezo chochepa cha matenda a mtima. Chiwopsezo cha imfa ndi matenda a mtima nachonso chimakhala chochepa.

Kafukufuku akuwonetsa kuti nsomba zamafuta ndizopindulitsa kwambiri paumoyo wamtima chifukwa zili ndi omega 3 fatty acids ambiri.

• Imathandizira kukula ndi chitukuko

Omega 3 mafuta acids ndi ofunikira pakukula ndi chitukuko. mtundu wa omega 3 mafuta acid docosahexaenoic acid (DHA)Izi ndizofunikira makamaka ku ubongo ndi maso omwe akukulirakulira. Choncho, amayi oyamwitsa ndi amayi oyembekezera ayenera kudya omega 3 fatty acids okwanira. Koma amayi oyembekezera sayenera kudya nsomba iliyonse. Nsomba zina zimakhala ndi mercury wambiri, zomwe zimayambitsa mavuto a chitukuko mu ubongo.

Choncho, amayi apakati ayenera kudya nsomba zokhala ndi mercury yochepa, monga salimoni, sardines, ndi trout, pazipita 340 magalamu pa sabata. Nsomba zaiwisi ndi zosaphika (kuphatikiza sushi) siziyenera kudyedwa. Chifukwa lili ndi tizilombo toyambitsa matenda towononga mwana wosabadwayo.

• Amateteza ubongo ku kuwonongeka kwa zaka

Chimodzi mwa zotsatira za ukalamba ndi kuwonongeka kwa ubongo. Kudya nsomba zambiri kumachepetsa kuchepa kwa chidziwitso chokhudzana ndi zaka.

• Amaletsa kukhumudwa

Matenda okhumudwandi vuto lalikulu la maganizo. Ngakhale kuti sichikopa chidwi chochuluka monga matenda a mtima, ndi chimodzi mwa mavuto akuluakulu a zaumoyo padziko lapansi.

Kafukufuku wasonyeza kuti anthu amene amadya nsomba nthawi zonse savutika kuvutika maganizo. Nsomba ndi omega 3 fatty acids matenda a bipolar Zimapindulitsanso matenda ena amaganizo monga

• Chakudya chabwino kwambiri cha vitamini D

Vitamini yofunikayi imagwira ntchito ngati timadzi ta steroid m'thupi ndipo imagwiritsidwa ntchito ndi anthu ambiri padziko lapansi. Kuperewera kwa Vitamini D moyo. Nsomba ndi nsomba ndi zakudya zabwino kwambiri za vitamini D. Salimoni ndipo nsomba zonenepa monga hering’i zili ndi zochuluka kwambiri. mafuta a cod Mafuta ena a nsomba, monga mafuta a nsomba, amakhala ndi vitamini D wambiri.

• Amachepetsa chiopsezo cha matenda a autoimmune

matenda autoimmuneKuphatikiza apo, chitetezo chamthupi chimaukira molakwika ndikuwononga minofu yathanzi yathupi. Chitsanzo cha izi ndi pamene chitetezo cha mthupi chimalimbana ndi maselo a kapamba omwe amapanga insulini. mtundu 1 shugagalimoto. Kafukufuku wambiri wasonyeza kuti kumwa omega 3 kapena mafuta a nsomba kumachepetsa chiopsezo cha matenda a shuga a mtundu woyamba mwa ana.

• Amathandiza kupewa mphumu mwa ana

Kafukufuku wasonyeza kuti kudya nsomba nthawi zonse kumachepetsa chiopsezo cha mphumu mwa ana ndi 24%, koma alibe mphamvu yaikulu kwa akuluakulu.

• Amateteza thanzi la maso

Kuwonongeka kwa macular Ndizomwe zimayambitsa kuwonongeka kwa maso ndi khungu. Nthawi zambiri zimachitika mwa okalamba. Nsomba ndi omega 3 fatty acids zimateteza ku matendawa.

• Kumawongolera kugona bwino

Matenda a tulo ndi ofala. Pali zifukwa zambiri zosiyana za izi. Ofufuza ena amakhulupirira kuti kusowa kwa vitamini D kungayambitsenso kusowa tulo. Pakafukufuku wina, anthu amene amadya nsomba za salimoni katatu pamlungu anali ndi vuto la kugona. Izi ndichifukwa cha kuchuluka kwa vitamini D mu nsomba.

Ubwino wa Nsomba Zamafuta

Nsomba zokhala ndi mafuta zili ndi ubwino wake monga kuchepetsa chiopsezo cha matenda a mtima, kulimbitsa mphamvu zamaganizo, kupewa khansa, komanso kuchepetsa chiopsezo cha matenda a maganizo okhudzana ndi mowa. Mafuta ambiri amapezeka m'matumbo am'mimba ndi m'mimba mwa nsombazi. Nsomba zamafuta zikuphatikizapo:

• Nsomba ya trauti
• Salimoni
• Sadini
• Eel
• Tuna
• hering'i
• Tuna

Tiyeni tilembe maubwino a nsomba zamafuta motere;

• Amachepetsa kutupa.
• Lili ndi omega 3 polyunsaturated mafuta acids, omwe amachepetsa chiopsezo cha matenda a mtima, khansa ndi nyamakazi.
• Nsomba zamafuta ndi magwero abwino a mapuloteni.
• Zimachepetsa kupsinjika maganizo.
• Zimateteza ku mapangidwe a nyamakazi.
• Amateteza ku khansa yapakhungu.
• Kudya nsomba zamafuta m'miyezi yomaliza ya mimba kumathandizira kuti pakhale chitukuko, chidziwitso ndi magalimoto a mwanayo.
• nthawi zonse pa nthawi ya mimba. Salimoni Ana a amayi omwe amamwa mowa sawonetsa zizindikiro za mphumu ali ndi zaka 2.5.
• Amachepetsa masomphenya okalamba.
• Kudya nsomba zamafuta kumachepetsa chiopsezo cha khansa ya m'mawere.

Kuopsa Kodya Nsomba Zambiri

Nsomba, chomwe ndi chimodzi mwa zakudya zopatsa thanzi, zili ndi phindu komanso zoopsa zomwe ziyenera kudziwidwa. Choopsa chachikulu cha nsomba ndi mercury. Mitundu ina ya nsomba ili ndi milingo yapoizoni ya mercury. Kuwonekera kwa mercury kumabweretsa mavuto aakulu azaumoyo.

Kuwonekera kwambiri kwa mercury kumasintha ndikuwononga dongosolo lapakati lamanjenje. Zimenezi zingayambitse kupsa mtima, kutopa, kusintha khalidwe, kunjenjemera, kupweteka kwa mutu, kumva, kulephera kuzindikira zinthu, kuyerekezera zinthu m’maganizo, ngakhale imfa. Zingayambitsenso kuthamanga kwa magazi mwa anthu ndi nyama powononga kwambiri dongosolo la mtima.

Poyizoni wa Mercury si vuto lathanzi lomwe limachitika usiku wonse. Zimatenga nthawi kuti mercury ichuluke m'magazi.

Nsomba zomwe zili ndi mercury

Mitundu yambiri ya nsomba imakhala ndi mercury. Kafukufuku wina anasonyeza kuti gawo limodzi mwa magawo atatu a nsomba zomwe zimagwidwa zimakhala ndi mercury wopitirira magawo 0.5 pa miliyoni, mlingo umene ungayambitse matenda kwa anthu omwe amadya nsombazi nthawi zonse. Nthawi zambiri, nsomba zazikulu komanso zazitali zimakhala ndi mercury yambiri. Nsomba izi ndi shaki, swordfish, tuna mwatsopano, merlin.

Miyezo ya Mercury mu nsomba imayesedwa mu magawo miliyoni (ppm). Nayi milingo yapakati pa nsomba ndi nsomba zam'nyanja, kuyambira zapamwamba mpaka zotsika:

• Swordfish: 0.995 ppm.
• Shark: 0.979 ppm.
• Mfumu mackerel: 0.730 ppm.
• Tuna wamaso akulu: 0.689 ppm.
• Kutalika: 0.485 ppm.
• Mphamvu ya tuna: 0.128 ppm.
• Kodi: 0.111 ppm.
• Nkhanu zaku America: 0.107 ppm.
• Nsomba zoyera: 0.089 ppm.
• Kulemera kwake: 0.084 ppm
• Salmoni: 0.079 ppm.
• Kukula: 0.071 ppm
• Nkhanu: 0.065 ppm
• Kukula: 0.055 ppm.
• Mackerel: 0.050 ppm.
• Nkhono: 0.035 ppm.
• Kukula: 0.031 ppm.
• Mphaka: 0.025 ppm.
• squid: 0.023 ppm.
• Salmoni: 0.022 ppm.
• Anchovy: 0.017 ppm.
• Sardines: 0.013 ppm.
• Oyster: 0.012 ppm.
• Kukula: 0.003 ppm
• Nkhumba: 0.001 ppm.

Mercury mu nsomba sizikhudza aliyense mofanana. Choncho, anthu ena ayenera kusamala kwambiri ndi kadyedwe kawo ka nsomba. Mwachitsanzo; amayi apakati, oyamwitsa ndi ana aang'ono ...

Makanda ndi ana aang'ono omwe ali m'mimba amakhala pachiwopsezo cha mercury toxicity. Mercury imatha kusamutsidwa mosavuta kwa mwana wosabadwayo wa mayi wapakati kapena kuchokera kwa mayi woyamwitsa kupita kwa mwana wake.

Momwe mungadye nsomba munjira yathanzi?

Nthawi zambiri, simuyenera kuchita mantha kudya nsomba. Ubwino wa nsomba ndi wamphamvu. Ndibwino kuti anthu ambiri azidya nsomba zosachepera 2 pa sabata.

Komabe, amayi omwe angakhale ndi pakati, amayi apakati, amayi oyamwitsa ndi ana aang'ono omwe ali pachiopsezo cha mercury kawopsedwe ayenera kumvetsera malangizo otsatirawa pakudya nsomba zathanzi:

• Idyani 2-3 magalamu (227-340 magalamu) amitundu yosiyanasiyana ya nsomba sabata iliyonse.
• Sankhani nsomba zomwe zili ndi mercury yochepa, monga salimoni, shrimp, cod, ndi sardines.
• Musanadye nsomba yomwe yangogwidwa kumene, fufuzani ngati madzi amene yagwidwayo ndi abwino.

Ngati mumvera malangizowa, mudzakulitsa ubwino wa nsomba ndikuchepetsa chiopsezo cha mercury.

Kodi mungadziwe bwanji nsomba zatsopano?

Ndikofunika kusankha nsomba zatsopano pogula nsomba. Palibe amene amafuna kudya nsomba zakale. Ndiye mungadziwe bwanji nsomba zatsopano?

Iyi si ntchito yomwe imafuna ukatswiri. Mukadziwa mfundo zingapo zofunika za izo, mudzaphunzira momwe mungasankhire nsomba zatsopano mosavuta. Kuti timvetsetse nsomba zatsopano, choyamba tiyenera kudziwa momwe nsomba zouma zimawonekera.

• Nsomba ziyenera fungo la ayodini ndi algae. Choncho ayenera kununkhiza m'nyanja. Ngati mungamve fungo la ammonia, nsombayo siili yatsopano.
• Maso a nsomba ayenera kukhala owala. Nsomba zakuda zili ndi maso opunduka. Akuwoneka wopusa. 
• Mphuno za nsomba zatsopano zimakhala zapinki kapena zofiira. Ziphuphu zooneka ngati zowonda ndi chizindikiro chakuti nsomba yayamba kutha.
• Nsombazo zikhale zamitundu yowala. Isagwere mkati ikakanikizidwa. Kanikizani pang'ono pa nsomba ndi chala chachikulu. Nsombazo zibwererenso mmene zinalili poyamba. Ngati chala chanu chikuwonekabe, ndichachikale.
• Maonekedwe a nsomba zatsopano ndi zowongoka. Mchira wake umaima mowongoka mukaunyamula kuchokera kumutu ndikuugwira. Nsomba yakuda imakhala ndi maonekedwe otayirira. Mukaigwira pamutu, mbali ya mchira imalendewera pansi.
• Ngati nsombayo ili yatsopano, imamira pansi ikaiika m’madzi. Nsomba zosatha zimabwera pamwamba pa madzi.

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