Okuqukethwe
Izinhlanzi ezinekhalori eliphansi lokwehlisa isisindo. Ividiyo
Izazi zokudla zihlukanisa izinhlanzi ezondlekile njengokudla okunempilo, okungeke kube yimbangela yokukhuluphala. Lo mkhiqizo ufakiwe ekudleni okuhlukahlukene kwekhalori eliphansi. Inhlanzi iqukethe amaprotheni asezingeni eliphakeme, aqukethe ama-amino acid adingekayo emzimbeni womuntu. Inhlanzi iqukethe cishe i-15% yamaprotheni, amavithamini B, iodine, i-phosphorus, i-selenium, ne-calcium.
Yiziphi izinhlobo zezinhlanzi ezilungele ukudla okunekhalori eliphansi
Ngokudla okunekhalori eliphansi, ungadla u-150-200 g wezinhlanzi ezinamafutha aphansi ngosuku, ulungiselela isitsha esibilisiwe noma esibhakiwe kuso. Awukwazi ukudla izinhlanzi ezinamafutha, izinhlanzi ezibhemayo nezinosawoti, i-caviar, ukudla okusemathinini. Okuqukethwe ngamafutha ezinhlanzi kuyinkomba ebalulekile ehlukanisa umkhiqizo. Ukuze ungaphazami ngokukhetha, udinga ukwazi ukuthi iliphi ibanga elinamafutha aphansi.
Okuqukethwe ngamafutha ezinhlanzi kuncike ezinhlobonhlobo zawo, kanye nasesizini. Uhlobo olufanayo lwezinhlanzi luqukethe amafutha amaningi ngesikhathi sokuzala
Ngokuya ngokuqukethwe okunamafutha, inhlanzi ihlukaniswe ngezigaba ezintathu: - izinhlobo ezinamafutha (ziqukethe amafutha angaphezu kuka-8%); - izinhlobo ezinamafutha aphakathi nendawo (kusuka ku-4 kuye ku-8% wamafutha); - izinhlobo ezinamafutha (okuqukethwe okunamafutha kuze kufike ku-4%).
Izinhlobo ezinamafutha zifaka: Okuqukethwe kwawo kwekhalori kungu-180-250 kilocalories ngamagremu ayi-100.
Izinhlanzi ezinamafutha aphakathi anesilinganiso sekhalori sokuqukethwe kwama-kilocalories angu-120-140 ngamagremu angu-100: - i-chum salmon, - i-sea bream, - i-salmon epinki, - i-herring, - i-sea bass, - i-trout, - i-crucian carp.
Izinhlobo zezinhlanzi ezinesikhumba: - cod, - haddock, - navaga, - pollock, - hake yesiliva, - pollock, - Arctic cod, - blue whiting, - river perch, - pike, - bream, - flounder, - mullet, - crayfish family ; - izimbaza.
Okuqukethwe kwekhalori kwalezi zinhlobo zezinhlanzi kungama-kilocalories angama-70-90 kuphela ngama-gramu ayi-100. Zingadliwa nsuku zonke ngenkathi zidla.
Yiziphi izinhlobo zezinhlanzi ezisiza kakhulu
Umkhiqizo wezinhlanzi odla ukudla kakhulu yi-cod. Iqukethe amaprotheni ayi-18-19%, u-0,3-0,4% wamafutha, ayiqukethe cishe i-cholesterol. I-Pollock ayiphansi neze kunani lokudla okunempilo. Mayelana nokunambitheka, ithambe kakhulu kune-cod. Ngokuya ngenani lokudla okunomsoco nokunambitheka, i-pollock ne-blue whiting zisondele kwikod.
Ngaphandle kokuthi ezinye izinhlobo zezinhlanzi (i-mackerel, i-herring, i-sprat) ziqukethe inani elikhulu lamafutha, zisenempilo, ngoba ziyimithombo yama-fatty acid angadli i-Omega-3
I-Navaga inenyama emahhadlahhadla futhi enambitheka kancane; iqukethe amafutha afika ku-1,4%. Inyama ye-flounder imnandi kakhulu, awekho amathambo amancane kuwo, amaprotheni e-flounder angaba ngu-14% -18%. Inyama yeHalibut iqukethe amafutha asuka ku-5 kuya ku-22%, amaprotheni angu-15-20%, asetshenziselwa ukulungiswa kwemikhiqizo enosawoti omncane kanye ne-balyk.
Izinhlanzi zamanzi anosawoti ziqukethe iodine eningi kakhulu kunezinhlanzi zomfula. Kukufanele ukudla, kungumkhiqizo omuhle kakhulu ongumthombo ocebile we-iodine hhayi kuphela, kodwa futhi ne-bromine ne-fluoride. Kukhona okuphindwe kayishumi kunenyama. Kodwa-ke, uma kuqhathaniswa nenyama, inhlanzi inensimbi encane.
Izinhlanzi ezinamanzi ahlanzekile ezinamafutha amancane futhi ezinesilinganiso esimaphakathi zomndeni we-carp ziwusizo kakhulu emzimbeni: - i-carp, - tench, - bream, - crucian, - asp, - carp, - ide, - carp yesiliva. Lezi zinhlobo zezinhlanzi ziwumthombo omuhle wamavithamini namaprotheni aphelele.
Futhi, ungakhohlwa ukuthi izinhlanzi ezinamafutha amancane ezinama-calorie amancane zilungele labo abanezilonda esiswini, kepha ngakho-ke funa ukunciphisa umzimba.