Izinzuzo Zezinhlanzi - Izingozi Zokudla Izinhlanzi Eziningi Kakhulu

Izinzuzo zezinhlanzi zitholakala ezakhini eziqukethe. Inhlanzi, ecebile ngamaprotheni, uvithamini D kanye ne-omega-3 fatty acids, iwumngane wenhliziyo. Ilungele ukucindezeleka kanye nokuvikela ubuchopho emiphumeleni yokuguga. Ungayidli inhlanzi ngenxa nje yokuthi inempilo. Okuningi kudala umonakalo njengokuqoqwa kwe-mercury.

Inani Lomsoco Wezinhlanzi

Ukuqhathanisa ikhalori kanye nenani lomsoco wezinhlanzi kuyadukisa. Ngoba indlela olungisa ngayo inhlanzi ishintsha kakhulu isakhiwo somsoco. Ukudla okunomsoco kwenhlanzi ngayinye nakho kuyahluka. Njengesibonelo, ake sibheke umsoco wamagremu angu-154 wenati lasendle lase-Atlantic;

• Amakhalori: 280
• Amafutha: 12.5 amagremu
• Isodium: 86mg
• Amakhalori: 0g
• I-fiber: 0g
• Ushukela: 0g
• Amaprotheni: 39.2 gram

Amanani omsoco wengxenye ye-100 gram yezinye izinhlanzi ami kanje;

I-Halibut (iluhlaza):  116 kilojoule, 3 amagremu amafutha, 0 amagremu carbohydrate, 20 amagremu amaprotheni. 

I-tuna (yellowfin, entsha, eluhlaza):  Amakhalori angu-109, ngaphansi kwegremu lamafutha, amagremu angu-0 ama-carbohydrate, amagremu angu-24 wamaprotheni. 

I-Cod (i-Atlantic, eluhlaza):  82 kilojoule, 0,7 amagremu amafutha, 0 amagremu carbohydrate, 18 amagremu amaprotheni. 

I-Ocean bass (i-Atlantic, eluhlaza):  79 kilojoule, 1.4 amagremu amafutha, 0 amagremu carbohydrate, 15 amagremu amaprotheni.

Izinzuzo Fish

• Inikeza izakhamzimba ezibalulekile

Ukusho izinzuzo zezinhlanzi ngokuvamile, noma yiluphi uhlobo lwezinhlanzi luhle empilweni. Ihlinzeka ngenani eliphezulu lemisoco eminingi abantu abaningi abangayitholi eyanele. Amaprotheni, iodine futhi iqukethe amavithamini namaminerali ahlukahlukene.

Kodwa ezinye izinhlanzi zizuzisa kakhulu kunezinye. Izinhlobo zezinhlanzi ezinamafutha zibhekwa njengezinempilo. Lokhu kungenxa yokuthi izinhlanzi ezinamafutha (njenge-saumoni, i-trout, amasardine, i-tuna, ne-mackerel) ziningi ngemisoco esekelwe emafutheni. Iphinde inothe ngama-omega 3 fatty acids.

Ukuze uhlangabezane nemfuneko ye-omega 3, kuyadingeka ukudla izinhlanzi ezinamafutha okungenani kanye noma kabili ngesonto.

• Kuwusizo empilweni yenhliziyo

Inhlanzi iwukudla okungcono kakhulu ongakudla impilo yenhliziyo. Abadla izinhlanzi njalo banamathuba amancane okuhlaselwa yinhliziyo. Izinga lokufa kwesifo senhliziyo nalo liphansi.

Ucwaningo lubonisa ukuthi izinhlanzi ezinamafutha zinenzuzo kakhulu empilweni yenhliziyo ngoba ziphezulu ku-omega 3 fatty acids.

• Isekela ukukhula nentuthuko

I-Omega 3 fatty acids ibalulekile ekukhuleni nasekuthuthukeni. uhlobo lwe-omega 3 fatty acid I-docosahexaenoic acid (DHA)Lokhu kubaluleke kakhulu ebuchosheni nasesweni elikhulayo. Ngakho-ke, omama abancelisayo nomama abakhulelwe kudingeka badle ama-omega 3 fatty acids anele. Kodwa omama abakhulelwe akufanele badle zonke izinhlanzi. Ezinye izinhlanzi zinezinga eliphezulu le-mercury, elidala izinkinga zokukhula kwengqondo.

Ngakho-ke, abesifazane abakhulelwe kufanele badle kuphela izinhlanzi ezinokuqukethwe okuphansi kwe-mercury, njenge-saumoni, ama-sardine, ne-trout, ngamagremu angu-340 ngesonto. Izinhlanzi eziluhlaza nezingaphekiwe (kuhlanganise ne-sushi) akufanele zidliwe. Ngoba iqukethe ama-microorganisms angalimaza umbungu.

• Ivikela ubuchopho emonakalweni ohlobene neminyaka

Omunye wemiphumela yokuguga ukuwohloka kokusebenza kobuchopho. Ukudla izinhlanzi eziningi kunciphisa ukwehla kwengqondo okuhlobene neminyaka.

• Ivimbela ukucindezeleka

Ukucindezelekakuwukuphazamiseka kwengqondo okubi kakhulu. Yize ingadonsi ukunakwa kakhulu njengesifo senhliziyo, ingenye yezinkinga ezinkulu zempilo emhlabeni.

Ucwaningo luye lwathola ukuthi abantu abavame ukudla izinhlanzi mancane kakhulu amathuba okuba baphathwe ukucindezeleka. Inhlanzi kanye ne-omega 3 fatty acids i-bipolar disorder Iphinde izuzise nezinye izifo zengqondo ezifana

• Umthombo omuhle kakhulu wokudla we-vitamin D

Le vithamini ebalulekile isebenza njengehomoni ye-steroid emzimbeni futhi isetshenziswa iningi labantu emhlabeni. Ukuntuleka kwe-Vitamin D izimpilo. Izinhlanzi nemikhiqizo yezinhlanzi ziyimithombo yokudla engcono kakhulu kavithamini D. Uhlobo lwenhlanzi nezinhlanzi ezinamafutha njenge-herring ziqukethe amanani aphezulu kakhulu. amafutha esibindi se-cod Amanye amafutha ezinhlanzi, njengamanye amafutha ezinhlanzi, anevithamini D ephezulu kakhulu.

• Yehlisa ingozi yesifo se-autoimmune

izifo ze-autoimmuneNgaphezu kwalokho, amasosha omzimba ahlasela ngephutha futhi acekele phansi izicubu zomzimba ezinempilo. Isibonelo salokhu yilapho amasosha omzimba ehlasela amangqamuzana akhiqiza i-insulin kumanyikwe. uhlobo 1 sikashukelailoli. Ucwaningo oluningi luye lwabonisa ukuthi ukusetshenziswa kwe-omega 3 noma uwoyela wezinhlanzi kunciphisa ingozi yohlobo loku-1 lwesifo sikashukela ezinganeni.

• Isiza ukuvikela isifuba somoya ezinganeni

Ucwaningo luye lwabonisa ukuthi ukudla izinhlanzi njalo kunciphisa ingozi ye-asthma ezinganeni ngama-24%, kodwa akunawo umthelela omkhulu kubantu abadala.

• Ivikela impilo yamehlo

Ukuwohloka kwe-macular Yimbangela ehamba phambili yokukhubazeka kokubona nobumpumputhe. Kwenzeka kakhulu kubantu abadala. Izinhlanzi kanye ne-omega 3 fatty acids zivikela lesi sifo.

• Ithuthukisa ikhwalithi yokulala

Ukuphazamiseka kokulala kuvamile. Kunezizathu eziningi ezahlukene zalokhu. Abanye abacwaningi bakholelwa ukuthi ukuntuleka kwevithamini D kungase kube nendima ekuqwaleni. Kokunye ukuhlola, abantu abadla i-salmon kathathu ngesonto babethuthukile izinga lokulala. Lokhu kungenxa yokuqukethwe kwe-vitamin D ku-salmon.

Izinzuzo Zezinhlanzi Ezinamafutha

Izinhlanzi ezinamafutha zinezinzuzo ezinjengokunciphisa ingozi yesifo senhliziyo, ukuqinisa amandla engqondo, ukuvimbela umdlavuza, nokunciphisa ingozi yokuwohloka komqondo okubangelwa utshwala. Inani elikhulu lamafutha litholakala ezicutshini zomzimba kanye nenkaba yalezi zinhlanzi. Izinhlanzi ezinamafutha zihlanganisa:

• Ithrawuthi
• Uhlobo lwenhlanzi
• Isardard
• I-eel
• I-Tuna
• inhlanzi
• I-Tuna

Ake sibale izinzuzo zezinhlanzi ezinamafutha kanje;

• Kunciphisa ukuvuvukala.
• Icebile ku-omega 3 polyunsaturated fatty acids, enciphisa ingozi yesifo senhliziyo, umdlavuza kanye nesifo samathambo.
• Izinhlanzi ezinamafutha ziwumthombo omuhle wamaprotheni.
• Kunciphisa ukucindezeleka kwengqondo.
• Ivikela ekwakhekeni kwe-rheumatoid arthritis.
• Ivikela kumdlavuza wesikhumba.
• Ukudla izinhlanzi ezinamafutha ezinyangeni zokugcina zokukhulelwa kunomthelela omuhle ekuthuthukiseni izinzwa, ingqondo kanye nemoto yengane.
• njalo ngesikhathi sokukhulelwa. uhlobo lwenhlanzi Izingane zabesifazane abaphuza utshwala mancane amathuba okuba zibonise izimpawu zesifuba somoya eminyakeni engu-2.5 ubudala.
• Kunciphisa ukulahlekelwa umbono kubantu asebekhulile.
• Ukudla izinhlanzi ezinamafutha kwehlisa ingozi yomdlavuza webele.

Ubungozi Bokudla Izinhlanzi Eziningi Kakhulu

Inhlanzi, okungenye yokudla okunempilo, inezinzuzo kanye nezingozi okufanele zaziwe. Ingozi enkulu yokudoba okuqukethwe kwe-mercury. Ezinye izinhlobo zezinhlanzi ziqukethe amazinga anobuthi e-mercury. Ukuchayeka ku-mercury kubangela izinkinga ezinkulu zempilo.

Ukuchayeka okuphezulu ku-mercury kushintsha futhi kufake ushevu ohlelweni lwezinzwa olumaphakathi. Lokhu kungase kubangele ukucasuka, ukukhathala, izinguquko zokuziphatha, ukundindizela, ikhanda elibuhlungu, ukuzwa, ukulahlekelwa ingqondo, ukubona izinto ezingekho, ngisho nokufa. Kungase futhi kubangele umfutho wegazi ophakeme kubantu nasezilwaneni ngokuphazamisa isimiso senhliziyo nemithambo yegazi.

Ubuthi be-Mercury ngokuvamile akuyona inkinga yezempilo eyenzeka ngobusuku obubodwa. Kuthatha isikhathi ukuthi amazinga e-mercury egazini akheke.

Izinhlanzi eziqukethe i-mercury

Izinhlobo eziningi zezinhlanzi ziqukethe i-mercury. Olunye ucwaningo lwathola ukuthi ingxenye yesithathu yenhlanzi ebanjwayo inamazinga e-mercury angaphezu kwezingxenye ezingu-0.5 esigidini ngasinye, izinga elingase libangele izinkinga zempilo kubantu abadla lezi zinhlanzi njalo. Ngokuvamile, izinhlanzi ezinkulu neziphila isikhathi eside zinokuqukethwe kwe-mercury kakhulu. Lezi zinhlanzi oshaka, i-swordfish, i-tuna entsha, i-merlin.

Amazinga e-mercury ezinhlanzini akalwa ngezingxenye ngesigidi (ppm). Nawa amaleveli amaphakathi ezinhlanzi ezihlukene nokudla kwasolwandle, kusukela kokuphezulu kuya kokuphansi kakhulu:

• I-Swordfish: 0.995 ppm.
• Ushaka: 0.979 ppm.
• I-mackerel yenkosi: 0.730 ppm.
• I-tuna enamehlo amakhulu: 0.689 ppm.
• Ubukhulu: 0.485 ppm
• ICan of tuna: 0.128 ppm.
• Inombolo yomthetho: 0.111 ppm
• Ilobster yaseMelika: 0.107 ppm.
• Izinhlanzi ezimhlophe: 0.089 ppm.
• Isisindo: 0.084 ppm
• I-Salmon: 0.079 ppm.
• Isisindo: 0.071 ppm
• I-Crab: 0.065 ppm.
• I-Haddock: 0.055 ppm
• I-Mackerel: 0.050 ppm.
• I-Crayfish: 0.035 ppm.
• I-Pollock: 0.031 ppm
• I-Catfish: 0.025 ppm.
• I-squid: 0.023 ppm.
• I-Salmon: 0.022 ppm.
• I-Anchovy: 0.017 ppm.
• I-Sardines: 0.013 ppm.
• I-Oyster: 0.012 ppm.
• I-Scallops: 0.003 ppm
• I-Shrimp: 0.001 ppm.

I-Mercury ezinhlanzini ayithinti wonke umuntu ngendlela efanayo. Ngakho-ke, abanye abantu kufanele baqaphele ngokusetshenziswa kwezinhlanzi zabo. Ngokwesibonelo; abesifazane abakhulelwe, abancelisayo nabantwana abancane…

Izingane kanye nezingane ezincane ezisesibelethweni zisengozini kakhulu yobuthi be-mercury. I-Mercury ingadluliselwa kalula ku-fetus yomama okhulelwe noma isuka kumama oncelisayo iye enganeni yakhe.

Ungadla kanjani izinhlanzi ngendlela enempilo?

Ngokuvamile, akufanele wesabe ukudla izinhlanzi. Izinzuzo zezinhlanzi zinamandla. Kunconywa ukuthi abantu abaningi badle okungenani izinhlanzi ezi-2 ngesonto.

Kodwa-ke, abesifazane abangase bakhulelwe, abesifazane abakhulelwe, omama abahlengikazi kanye nezinsana ezincane ezisengozini enkulu ye-mercury toxicity kufanele banake izincomo ezilandelayo zokudla izinhlanzi ezinempilo:

• Yidla ama-servings angu-2-3 (227-340 amagremu) ezinhlobo ezahlukene zezinhlanzi isonto ngalinye.
• Khetha izinhlanzi ezine-mercury encane, njenge-salmon, izimfanzi, i-cod, ne-sardine.
• Ngaphambi kokuba udle inhlanzi esanda kubanjwa, hlola ukuthi amanzi ebibanjwe ngawo aphephile yini.

Uma ulalela lawa macebiso, uzokwandisa izinzuzo zezinhlanzi kuyilapho unciphisa ingcuphe yokuchayeka kwe-mercury.

Indlela yokubona izinhlanzi ezintsha?

Kubalulekile ukukhetha izinhlanzi ezintsha lapho uthenga izinhlanzi. Akekho ofuna ukudla izinhlanzi ezindala. Ngakho-ke indlela yokubona izinhlanzi ezintsha?

Lona empeleni akuwona umsebenzi odinga ubuchwepheshe. Uma wazi amaphuzu ambalwa abalulekile ngakho, uzofunda ukuthi ungakhetha kanjani izinhlanzi ezintsha kalula. Ukuze siqonde izinhlanzi ezintsha, kufanele siqale sazi ukuthi izinhlanzi ezindala zibukeka kanjani.

• Inhlanzi kufanele ihogele iodine kanye ne-algae. Ngakho kumelwe ukuba iphunga lolwandle. Uma ukwazi ukuhogela i-ammonia, inhlanzi nakanjani ayintsha.
• Amehlo ezinhlanzi kufanele akhanye. Izinhlanzi ezindala zinamehlo abuthuntu. Ubukeka ebuthuntu. 
• Izinyosi zezinhlanzi ezintsha zibomvana noma zibomvu. Amagill abukeka enciphile awuphawu lokuthi inhlanzi iqala ukonakala.
• Izinhlanzi kufanele zibe nombala ogqamile. Akufanele iwele ngaphakathi uma icindezelwa. Cindezela kancane inhlanzi ngesithupha sakho. Inhlanzi kufanele ibuyele esimweni sayo sangaphambili. Uma izigxivizo zakho zeminwe zihlala zibonakala, zidala.
• Ukuma kwezinhlanzi ezintsha kuqondile. Umsila wayo ume uqondile uma uyiphakamisa ekhanda uyibambe. Inhlanzi endala ibukeka ixega. Uma uyibamba ngekhanda, ingxenye yomsila ilenga phansi.
• Uma inhlanzi isentsha, ishona phansi lapho ifakwe emanzini. Izinhlanzi ezindala ziza phezu kwamanzi.

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