Kugcine ukubuyekezwa ngoJulayi 4, 2024 ngu Mthandi Wezinja
Ukuhlola Umhlaba Wezinhlanzi: Umhlahlandlela Ophelele Wezinhlobonhlobo Ezidumile
Izinhlanzi, ngaphezu kokuba intokozo yokupheka, zinikeza ingcebo yezinzuzo zezempilo kanye nezinhlobonhlobo zezinhlobo ongazihlola.
Kungakhathaliseki ukuthi ungumuntu othanda ukudla kwasolwandle noma umane ufuna ukwazi ukuthi yini ebhukudayo ngaphansi kwamanzi, ukuqonda izinhlobonhlobo zezinhlanzi ezitholakalayo kungaba kokubili okucebisayo nokwanelisayo.
Izinhlanzi aziyona nje intokozo yokupheka kodwa futhi zinikeza izinzuzo eziningi zezempilo.
Nakhu ukubuka okujulile kwezinye izinhlobo zezinhlanzi ezidumile, amaphrofayili azo okudla okunomsoco, nokuthi zingakucebisa kanjani ukudla kwakho.
I-1. Uhlobo lwenhlanzi
I-Nutritional Powerhouse I-Salmon yaziswa kakhulu ngokunambitheka kwayo okucebile kanye nokuqukethwe okuphezulu kwe-omega-3 fatty acid, esekela impilo yenhliziyo nokusebenza kobuchopho.
Futhi iwumthombo omuhle kakhulu wamaprotheni kanye novithamini D. Kungakhathaliseki ukuthi yosiwe, ibhakiwe, noma ibhenyiwe, i-salmon isalokhu iyinketho ehlukahlukene futhi enomsoco ekudleni.
2. I-Tuna
I-Lean Protein yakho Yonke Isidlo I-tuna yaziwa ngokuthungwa kwayo okuqinile kanye nokunambitheka okuthambile. Igcwele amaprotheni amancane, okwenza kube ukukhetha okuhle kakhulu ekukhuleni kwemisipha nokulungisa.
I-tuna iphinde inikeze izakhi ezibalulekile ezifana ne-selenium ne-vitamin B12, ebalulekile ekukhiqizeni amandla nokusebenza komzimba.
3. Ikhodi
Iphunga elimnandi, Izakhamzimba Eziningi I-Cod inikeza ukunambitheka okuthambile, okumnandi kancane kanye nokuthungwa okuxekethile okuyenza idume ngokuthosa noma ukubhaka.
Icebile ngamaprotheni, amafutha aphansi, kanye nomthombo omuhle wamavithamini B12 no-B6, ithuthukisa impilo yenhliziyo futhi isekela umzimba.
4. I-trout
Injabulo Yamanzi Ahlanzekile I-trout yaziswa ngenxa yokunambitheka kwayo okuntekenteke kanye nokuthungwa kwethenda. Icebile ku-omega-3 fatty acids, isekela ukusebenza kobuchopho nempilo yenhliziyo.
I-trout iphinde ibe ne-vitamin D, esiza ukugcina amathambo namazinyo aqinile.
5. AmaSardadi
Izinhlanzi Ezincane, Izinzuzo Ezinkulu Amasardine anomsoco, agcwele i-omega-3s, i-calcium, novithamini D. Akhuthaza impilo yenhliziyo, amandla amathambo nokusebenza komzimba.
Ubukhulu bazo obuncane bubenza babe ukukhetha okusimeme kwabathanda ukudla kwasolwandle.
6. I-Halibut
Ukubamba Okunciphile futhi Okunambithekayo I-Halibut inikeza ukuthungwa okuqinile, okunenyama okunokunambitheka okuthambile, okumnandi. Inothile ngamaprotheni, i-potassium, ne-selenium, isekela ukusebenza kwemisipha, impilo yenhliziyo, nokuphendula kwamasosha omzimba.
I-Halibut iguquguquka ezindleleni zokupheka, kusukela ekushiseni kuya ekushiseni.
7. UMahi-Mahi
I-Tropical Flavour, Ivelu Yokudla Okunempilo I-Mahi-mahi yaziwa ngokuthungwa kwayo okuqinile kanye ne-flavour epholile, emnandi ekhumbuza izindawo ezishisayo.
Icebile ngamaprotheni, amavithamini B6 no-B12, namaminerali afana ne-phosphorus ne-selenium. I-Mahi-mahi isekela ukukhula kwemisipha, ukukhiqizwa kwamandla, kanye nobungqabavu jikelele.
Imibuzo Evame Ukubuzwa Ngezinhlobonhlobo Zezinhlanzi Ezidumile
Yiziphi izinzuzo zezempilo zokudla izinhlanzi?
Izinhlanzi zicebile ku-omega-3 fatty acids, ezikhuthaza impilo yenhliziyo, ukusebenza kobuchopho, nokunciphisa ukuvuvukala. Futhi ziyimithombo emihle kakhulu yamaprotheni angenalutho, amavithamini, namaminerali abalulekile enhlalakahleni yonke.
Kufanele ngidle kangaki izinhlanzi ukuze ngibe nempilo enhle?
Kunconywa ukuthi udle izinhlanzi okungenani kabili ngeviki ukuze uthole izinzuzo zayo zezempilo. Le mvamisa iqinisekisa ukudla okwanele kwe-omega-3 fatty acids nezinye izakhi ezibalulekile.
Yiziphi ezinye izinqubo zokudoba ezisimeme okufanele uzicabangele lapho uthenga izinhlanzi?
Bheka izinhlanzi ezigunyazwe izinhlangano zokudla kwasolwandle ezizinzile njengeMarine Stewardship Council (MSC). Lezi zitifiketi ziqinisekisa ukuthi izinhlanzi zibanjwe kusetshenziswa izindlela ezinciphisa umthelela emvelweni futhi zikhuthaze ukusimama kwenani lezinhlanzi.
Ingabe ukusetshenziswa kwezinhlanzi kungasiza ekulawuleni isisindo?
Yebo, izinhlanzi zinamafutha aphansi nama-calories kuyilapho zicebile ngamaprotheni, okuzenza zibe ukukhetha okwanelisayo nokunomsoco kulabo abafuna ukugcina isisindo esinempilo.
Okubhekwayo
- Izinzuzo Zezempilo Zokudla Izinhlanzi
- Inani Lokudla Okunomsoco LeSalmon
- Ulwazi Lokudla Kwe-Cod
- I-Trout njengomthombo we-Omega-3s
- Amasardine kanye Nokudoba Okuqhubekayo
- I-Halibut Nutrition Amaqiniso
- Izinzuzo Zezempilo ze-Mahi-Mahi
Isiphetho
Kusukela ku-omega-3 ecebile ye-salmon kuya kuphrotheni ethambile ye-tuna kanye nama-flavour athambile e-trout ne-halibut, ukuhlola umhlaba wezinhlanzi kuvula ulwandle lwamathuba okupheka kanye nezinzuzo zezempilo.
Kungakhathaliseki ukuthi uwosa i-fillet noma uhlanganisa inhlanzi ezitsheni zakho eziyintandokazi, lezi zinhlobonhlobo zinikeza kokubili ukunambitheka okumnandi nemisoco ebalulekile ukusekela indlela yokuphila enempilo.
Hlola umhlaba ohlukahlukene wezinhlanzi futhi uthole ukuthi kungani la magugu asezindaweni zasemanzini engekona nje ukudla kodwa ewukudla okunomsoco.
Hlola lezi zixhumanisi ukuze ujule ezinzuzweni zokudla okunomsoco kanye nezinqubo ezizinzile ezihlobene nokudla izinhlanzi.
Kungakhathaliseki ukuthi ufuna ukuthuthukisa ukudla kwakho nge-omega-3s noma ujabulele nje ukudla okumnandi, izinhlanzi zinikeza ingcebo yezinketho zabantu abakhathalela impilo.
