Izibonelelo zeentlanzi - Iingozi zokuTya Iintlanzi ezininzi

Uncedo lwentlanzi luvela kwizondlo ezikuyo. Intlanzi, etyebileyo kwiprotheyini, ivithamin D kunye ne-omega-3 fatty acids, inobuhlobo nentliziyo. Ikhusela ingqondo kwiziphumo zokwaluphala kwaye ilungile kuxinzelelo. Musa ukutya intlanzi eninzi kuba nje isempilweni. Okuninzi kunokubangela umonakalo njengokuqokelelwa kwemekyuri.

Ixabiso lezondlo leentlanzi

Kuya kuba yinkohliso ukuthelekisa iikhalori kunye nexabiso lesondlo sentlanzi. Ngenxa yokuba indlela yokulungiselela intlanzi itshintsha kakhulu isakhiwo sayo sesondlo. Enyanisweni, umthamo wezondlo wentlanzi nganye uyahluka. Umzekelo, makhe sijonge ixabiso lesondlo se-154 grams yendongomane yasendle yeAtlantiki;

• Iikhalori: 280
• Amafutha: 12.5 grams
• Isodium: 86 mg
• Iikhabhohayidrethi: 0g
• Ifayibha: 0g
• Iiswekile: 0g
• Iiprotheni: 39.2 gram

Amaxabiso esondlo se-100 gram inxalenye yezinye iintlanzi zezi zilandelayo:

I-Halibut (ekrwada):  116 iikhalori, 3 grams amafutha, 0 grams iicarbohydrates, 20 grams protein. 

Ituna (yellowfin, intsha, ikrwada):  Iikhalori ze-109, ngaphantsi kwegram enye yamafutha, i-0 grams ye-carbohydrates, i-24 grams yeprotheni. 

ICod (Atlantiki, ekrwada):  82 iikhalori, 0,7 grams amafutha, 0 grams iicarbohydrates, 18 grams protein. 

Ipetshi yolwandle (iAtlantiki, eluhlaza):  79 iikhalori, 1.4 grams amafutha, 0 grams iicarbohydrates, 15 grams protein.

Iingenelo zeentlanzi

• Ibonelela ngezondlo ezibalulekileyo

Ngokuqhelekileyo, zonke iintlobo zeentlanzi zilungile empilweni. Ibonelela ngezixa eziphezulu zezondlo ezininzi abantu abaninzi abangakwaziyo ukuzifumana. Iprotheni, iodine kwaye iqulethe iivithamini ezahlukeneyo kunye neeminerali.

Noko ke, ezinye iintlanzi ziluncedo ngakumbi kunezinye. Iintlobo zeentlanzi ezinamafutha zibhekwa njengezempilo. Kungenxa yokuba iintlanzi ezinamafutha (njengesalmon, i-trout, i-sardines, ityhuna, kunye ne-mackerel) ziphezulu kwizondlo ezisekelwe kumafutha. Ikwatyebe ngakumbi kwi-omega 3 fatty acids.

Ukuhlangabezana nesidingo se-Omega 3, kuyimfuneko ukutya intlanzi enamafutha ubuncinane kanye okanye kabini ngeveki.

• Iluncedo kwimpilo yentliziyo

Intlanzi kokona kutya kukutyayo kwimpilo yentliziyo. Abantu abatya iintlanzi rhoqo banomngcipheko omncinci wokuhlaselwa yintliziyo. Izinga lokufa ngenxa yesifo sentliziyo nalo liphantsi.

Uphando lubonisa ukuba iintlanzi ezinamafutha ziluncedo ngakumbi kwimpilo yentliziyo kuba ziphezulu kwi-omega 3 fatty acids.

• Ixhasa ukukhula nophuhliso

I-Omega 3 fatty acids iyimfuneko ekukhuleni nasekuphuhliseni. Omega 3 uhlobo lwe-asidi enamafutha i-docosahexaenoic acid (DHA)Ibaluleke ngakumbi kwingqondo ekhulayo kunye namehlo. Ngoko ke, oomama abancancisayo kunye noomama abakhulelweyo kufuneka batye ngokwaneleyo i-omega 3 fatty acids. Kodwa oomama abakhulelweyo abafanele batye zonke iintlanzi. Ezinye iintlanzi ziqulethe ixabiso eliphezulu le-mercury, elibangela iingxaki zophuhliso kwingqondo.

Ngenxa yesi sizathu, abafazi abakhulelweyo kufuneka batye kuphela iintlanzi ezinomthamo ophantsi we-mercury, njenge-salmon, i-sardines kunye ne-trout, ubukhulu be-340 grams ngeveki. Intlanzi ekrwada nengaphekwanga (kuquka nesushi) akufuneki ityiwe. Kuba iqulethe iimicroorganisms ezinokwenzakalisa umntwana ongekazalwa.

• Ikhusela ingqondo kumonakalo onxulumene nobudala

Omnye wemiphumo yokwaluphala kukuwohloka kokusebenza kwengqondo. Ukutya iintlanzi ezininzi kunciphisa ukuhla kwengqondo okunxulumene neminyaka.

• Ikhusela ukudakumba

Uxinzelelokukuphazamiseka kwengqondo okunzulu. Nangona ingatsali ngqalelo enkulu njengesifo sentliziyo, yenye yezona ngxaki zempilo zinkulu ehlabathini.

Uphononongo lufumanise ukuba abantu abatya iintlanzi rhoqo banamazinga asezantsi kakhulu okudakumba. Intlanzi kunye ne-omega 3 fatty acids ukuxhuzula Ikwanceda nezinye iziphazamiso zengqondo ezifana:

• Ngowona mthombo wokutya uvithamin D.

Le vithamini ibalulekileyo isebenza njengehomoni yesteroid emzimbeni kwaye ityiwa luninzi lwabemi behlabathi. Ukunqongophala kweVithamini D uyaphila. Iintlanzi kunye neemveliso zeentlanzi zezona mithombo ilungileyo yokutya yevithamini D. Islamoni kunye neentlanzi ezinamafutha njengeherring ziqulathe ezona mali ziphezulu. cod ioli yesibindi Ezinye iioyile zentlanzi ziphezulu kakhulu kwivithamin D.

• Yehlisa umngcipheko wesifo somzimba

izifo ze-autoimmuneKule meko, amajoni omzimba ahlasela ngempazamo kwaye atshabalalise izicubu zomzimba ezisempilweni. Umzekelo woku kukudumba, okwenzeka xa inkqubo yomzimba yokuzikhusela ihlasela iiseli ezivelisa i-insulin kudakada. uhlobo 1 seswekileilori. Izifundo ezininzi zibonise ukuba ukusetyenziswa kwe-omega 3 okanye ioli yeentlanzi kunciphisa umngcipheko wohlobo lwe-1 yeswekile kubantwana.

• Inceda ukuthintela isifo sombefu ebantwaneni

Uphononongo lubonise ukuba ukutya iintlanzi rhoqo kunciphisa umngcipheko we-asthma kubantwana nge-24% kodwa akukho mpembelelo ebalulekileyo kubantu abadala.

• Ikhusela impilo yamehlo

Ukuwohloka kweMacular Isifo esibizwa ngokuba ngoyena nobangela wokungaboni kakuhle nobumfama. Iyenzeka kakhulu kubantu abadala. Iintlanzi kunye ne-omega 3 fatty acids zibonelela ngokhuseleko kwesi sifo.

• Ukuphucula umgangatho wokulala

Ukuphazamiseka kokulala kuxhaphakile. Kukho izizathu ezininzi ezahlukeneyo zoku. Abanye abaphandi bakholelwa ukuba ukunqongophala kwevithamin D kunokudlala indima ekuphuthelweni. Kolunye uphononongo, abantu abatya isalmon kathathu ngeveki baye baphucula umgangatho wokulala. Oku kungenxa yomxholo we-vitamin D we-salmon.

Iingenelo zeentlanzi ezinamafutha

Iintlanzi ezineoli zineengenelo ezinjengokunciphisa umngcipheko wesifo sentliziyo, ukomeleza amandla engqondo, ukukhusela kumhlaza, kunye nokunciphisa umngcipheko wesifo sengqondo esibangelwa butywala. Ezi ntlanzi zinamafutha amaninzi kwizicubu zomzimba kunye nesisu. Iintlanzi ezinamafutha ziquka:

• Umqala
• Islamoni
• Isadini
• I-eel
• ityhuna
• ukufukama
• Ituna

Masidwelise izibonelelo zeentlanzi ezinamafutha ngolu hlobo lulandelayo:

• Iyanciphisa ukuvuvukala.
• Ityebile kwi-omega 3 ye-polyunsaturated fatty acids, enciphisa umngcipheko wesifo senhliziyo, umhlaza kunye nesifo samathambo.
• Iintlanzi ezinamafutha ngumthombo olungileyo weprotheyini.
• Inciphisa uxinzelelo lwengqondo.
• Ikhusela ekubunjweni kwe-rheumatoid arthritis.
• Ikhusela kumhlaza wolusu.
• Ukutya iintlanzi ezinamafutha kwiinyanga zokugqibela zokukhulelwa kunegalelo elihle ekuphuhliseni imvakalelo yomntwana, ingqiqo kunye nemoto.
• rhoqo ngexesha lokukhulelwa islamoni Abantwana babasetyhini abayisebenzisayo abafane babonise iimpawu ze-asthma kwiminyaka eyi-2.5.
• Inciphisa ukulahleka kombono kubantu abadala.
• Ukutya iintlanzi ezinamafutha kunciphisa umngcipheko womhlaza wamabele.

Iingozi Zokutya Iintlanzi Ngokugqithisileyo

Intlanzi, enye yokutya okunempilo, ineenzuzo kodwa kunye neengozi ekufuneka zaziwe. Ingozi enkulu kwiintlanzi ngumxholo we-mercury. Ezinye iintlobo zeentlanzi zinetyhefu yemercury. Ukubonakaliswa kwemekyuri kubangela iingxaki zempilo ezinzulu.

Ukuvezwa okuphezulu kwi-mercury kuguqula kwaye kutyhefe inkqubo ye-nervous central. Oku kunokubangela ukucaphuka, ukudinwa, utshintsho kwindlela yokuziphatha, ukungcangcazela, intloko ebuhlungu, ukungeva kakuhle, ukulahlekelwa yingqondo, ukubona izinto ezingekhoyo, kwanokufa. Inokuchaphazela kakubi inkqubo ye-cardiovascular system, ibangele uxinzelelo lwegazi oluphezulu ebantwini nakwizilwanyana.

Ityhefu yeMercury ayiqhelekanga ukuba yingxaki yezempilo eyenzeka ngobusuku. Kuthatha ixesha ukuba amanqanaba e-mercury akheke egazini.

Intlanzi equkethe i-mercury

Iintlobo ezininzi zeentlanzi zinemekyuri. Olunye uhlolisiso lwafumanisa ukuba isinye kwisithathu sentlanzi ebanjisiweyo sasinomlinganiselo wemekyuri angaphezu kwe-0.5 kwisigidi ngasinye, umlinganiselo onokubangela iingxaki zempilo kubantu abazitya rhoqo ezi ntlanzi. Ngokuqhelekileyo, iintlanzi ezinkulu kunye nezihlala ixesha elide zinomxholo we-mercury. Ezi ntlanzi zintlanzi ezifana noshaka, i-swordfish, ityhuna entsha kunye ne-merlin.

Amanqanaba emercury kwiintlanzi alinganiswa ngeengxenye ngesigidi (ppm). Nanga amanqanaba aphakathi eentlanzi ezahlukeneyo kunye nokutya kwaselwandle, ukusuka kwephezulu ukuya kwelisezantsi:

• I-Swordfish: 0.995 ppm.
• Ushaka: 0.979 ppm.
• King mackerel: 0.730 ppm.
• ityhuna enamehlo amakhulu: 0.689 ppm.
• Merlin: 0.485 ppm.
• Inkonkxa ityhuna: 0.128 ppm.
• Ikhowudi: 0.111 ppm.
• Ilobster yaseMelika: 0.107 ppm.
• Intlanzi emhlophe: 0.089 ppm.
• Herring: 0.084 ppm.
• ISalmon: 0.079 ppm.
• Trout: 0.071 ppm.
• Unonkala: 0.065 ppm.
• I-Haddock: 0.055 ppm.
• IMackerel: 0.050 ppm.
• I-Crayfish: 0.035 ppm.
• I-Pollock: 0.031 ppm.
• Catfish: 0.025 ppm.
• Iskwidi: 0.023 ppm.
• ISalmon: 0.022 ppm.
• I-Anchovy: 0.017 ppm.
• IiSardini: 0.013 ppm.
• Imbatyisi: 0.012 ppm.
• Ibango: 0.003 ppm.
• I-Shrimp: 0.001 ppm.

I-Mercury kwiintlanzi ayichaphazeli wonke umntu ngendlela efanayo. Ke ngoko, abanye abantu kufuneka balumke ngakumbi malunga nendlela abayisebenzisa ngayo intlanzi. Umzekelo; abakhulelweyo, abancancisayo nabantwana abancinci…

Iintsana ezingekazalwa kunye nabantwana abancinci basengozini ngakumbi kwityhefu yemercury. I-Mercury inokudluliselwa ngokulula kwi-fetus yomama okhulelweyo okanye kusana lwakhe olusuka kumama oncancisayo.

Indlela yokusebenzisa iintlanzi ngeyona ndlela iphilileyo?

Ngokubanzi, akufanele uloyike ukutya intlanzi. Iinzuzo zeentlanzi zinamandla. Kunconywa ukuba abantu abaninzi badle ubuncinane i-2 servings yeentlanzi ngeveki.

Nangona kunjalo, abafazi abanokuthi bakhulelwe, abafazi abakhulelweyo, oomama abancancisayo kunye neentsana ezincinci ezisengozini enkulu ye-mercury toxicity kufuneka ziqwalasele ezi ngcebiso zilandelayo zokutya iintlanzi ngendlela enempilo:

• Yidla i-2-3 servings (227-340 grams) yeentlobo ezahlukeneyo zeentlanzi ngeveki nganye.
• Khetha iintlanzi eziphantsi kwimekyuri, ezifana nesalmon, ishrimps, cod kunye nesardadi.
• Ngaphambi kokuba utye intlanzi esandul’ ukubanjiswa, phanda enoba amanzi ebibanjwe kuwo akhuselekile kusini na.

Ukuba ulandela ezi ngcebiso, uya kwandisa izibonelelo zeentlanzi ngelixa unciphisa umngcipheko wokuvezwa kwe-mercury.

Uzibona njani iintlanzi ezintsha?

Xa uthenga intlanzi, kubalulekile ukukhetha amatsha. Akukho mntu ufuna ukutya intlanzi endala. Ngoko njani ukuqaphela iintlanzi ezintsha?

Lo ayingomsebenzi ofuna ubungcali. Xa uyazi amanqaku ambalwa abalulekileyo malunga nale nto, uya kufunda ukukhetha intlanzi entsha ngokulula. Ukuze siqonde iintlanzi ezintsha, kufuneka siqale sazi ukuba injani intlanzi endala.

• Kufuneka ivumba lentlanzi, iodine kunye nolwandle. Ngoko ifanele ivumba njengolwandle. Ukuba uvumba i-ammonia, ngokuqinisekileyo intlanzi ayintshanga.
• Amehlo entlanzi kufuneka akhanye. Amehlo eentlanzi ezidala aluthuthu. Ubonakala edakumbi. 
• Iigill zentlanzi entsha zipinki okanye zibomvu. Iigill ezikhangeleka zibhityile ziluphawu lokuba intlanzi iphelelwa lixesha.
• Intlanzi kufuneka ibe nombala oqaqambileyo. Akufunekanga idilike xa icinezelwe. Cinezela kancinci kwintlanzi ngobhontsi wakho. Intlanzi kufuneka ibuyele kwisimo sayo sangaphambili. Ukuba umnwe wakho uhlala ubonakala, uphelelwe lixesha.
• Intlanzi entsha inesimo esithe tye. Xa uyiphakamisa entloko uyibambe, umsila wayo ume nkqo. Intlanzi ye-stale inenkangeleko ekhululekile. Xa uyibambe entloko, umsila wayo ujinga phantsi.
• Ukuba intlanzi isanda, iya kutshona phantsi xa ifakwe emanzini. Iintlanzi ezidala zidada phezu kwamanzi.

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