I-Mackerel: izinzuzo nokulimaza emzimbeni, okuqukethwe kwekhalori, ukwakheka kwamakhemikhali

I-Mackerel idingeka kakhulu emakethe yezilwane zasolwandle. Lokhu kubangelwa ukuthi kunambitheka kakhulu kunoma yiluphi uhlobo: usawoti, ukubhema, okuphekwe emlilweni noma kubhakwa kuhhavini. Ngaphezu kokuba mnandi, futhi inempilo, ngenxa yokuba khona kwamavithamini kanye nezakhi zokulandelela kuwo, okudingeka kakhulu emzimbeni womuntu.

Okuqukethwe kwezakhamzimba

Lena inhlanzi enempilo kakhulu, njengoba inyama yayo iqukethe inani elanele lezinto eziwusizo. Ukuze uzigcine ngangokunokwenzeka, kunconywa ukupheka isobho sezinhlanzi kusuka ku-mackerel. Lokhu kuzosiza ukuqinisa ukungatheleleki kwabantu, okuzoba nomthelela omkhulu ekumelana nezinhlobo ezahlukahlukene zezifo.

Ukwakheka kwamakhemikhali enyama ye-mackerel

I-100 g yenyama yenhlanzi iqukethe:

• 13,3 amagremu amafutha.
• 19 amagremu amaprotheni.
• 67,5 amagremu oketshezi.
• 71 mg we-cholesterol.
• 4,3 amagremu amafutha acids.
• 0,01 mg uvithamini A.
• 0,12 mg kavithamini V1.
• 0,37 mcg kavithamini B2.
• 0,9 mcg kavithamini B5.
• 0,8 mcg kavithamini B6.
• 9 mcg kavithamini B9.
• 8,9 mg kavithamini V12.
• 16,3 micrograms kavithamini D.
• 1,2 mg kavithamini C.
• 1,7 mg vitamin E.
• 6 mg vitamin K.
• 42 mg calcium.
• 52 mg magnesium.
• 285 mg we-phosphorus.
• 180 mg isulfure.
• 165 mg we-chlorine.

Okuqukethwe kwekhalori kwe-mackerel

I-Mackerel ibhekwa njengomkhiqizo wekhalori ephezulu, ngoba I-100 grams yezinhlanzi iqukethe i-191 kcal. Kodwa lokhu akusho neze ukuthi i-mackerel kufanele isuswe ekudleni kwakho. Kwanele ukudla amagremu angu-300-400 wezinhlanzi ngosuku ukuze ugcwalise umzimba ngamandla adingekayo. Lokhu kuyiqiniso ikakhulukazi uma uhlala edolobheni elikhulu.

Izindlela zokupheka i-mackerel

I-Mackerel iphekwe ngezindlela ezihlukahlukene zokupheka kusetshenziswa amasu ahlukahlukene, njenge:

• Ukubhema okubandayo.
• Ukubhema okushisayo.
• Ukupheka.
• Kuyashisa.
• Ukubhaka.
• Ukwenza usawoti.

Umkhiqizo oyingozi kakhulu utholakala ngenxa yokubhema okubandayo nokushisayo, ngakho-ke akufanele uthathwe nezinhlanzi ezinjalo.

Okuwusizo kakhulu inhlanzi ebilisiwe, ngoba cishe zonke izinto eziwusizo zigcinwa kuyo. Kulokhu, i-mackerel ebilisiwe ayiyona ingozi empilweni yomuntu, njengoba igayeka kalula ngaphandle komthwalo wesisu.

Ngokuqondene nezinhlanzi ezithosiwe, lo mkhiqizo nawo awunconywa ukuthi usetshenziswe njalo, kungakhathaliseki ubudala bomuntu. Ngaphezu kokuthi inhlanzi ethosiwe ngokwayo ibhekwa njengeyingozi, i-mackerel nayo inekhalori ephezulu, ngakho ingaba yingozi kabili.

I-mackerel ebhakiwe inempilo kakhulu kune-mackerel ethosiwe, kodwa akufanele idliwe kaningi.

I-mackerel ehlwabusayo futhi enosawoti, kodwa i-contraindicated kubantu abanesifo sezinso.

Ubani ongadla i-mackerel

Kubantu abagulayo kanye nezingane, inyama yenhlanzi iyadingeka, ngoba ukusetshenziswa kwayo kwandisa ukungatheleleki. Lokhu kusiza ukwandisa ukumelana komzimba womuntu ezifweni ezihlukahlukene. Ngaphezu kweqoqo lamavithamini, inyama ye-mackerel iqukethe iodine, i-calcium, i-phosphorus, insimbi nezinye izinto eziwusizo. Okubaluleke kakhulu, inhlanzi igayeka kalula futhi imuncwe ngumzimba.

Nakuba i-mackerel ingewona umkhiqizo wokudla, ukusetshenziswa kwayo kuyasiza kakhulu kulabo abadla ukudla okunama-carbohydrate.

Njengomphumela wocwaningo, kwatholakala ukuthi ukuba khona kwe-omega-3 fatty acids kunomthelela ekuvimbeleni ukubukeka kwama-neoplasms ayingozi. Uma abesifazane befaka i-mackerel ekudleni kwabo, ingozi yomdlavuza webele izokwehla izikhathi eziningana.

Abantu abahlushwa izinkinga ngesistimu ye-vascular kufanele bafake i-mackerel ekudleni kwabo. Inyama yenhlanzi iqukethe i-cholesterol ewusizo, engafakwanga ezindongeni zemithambo yegazi. Uma i-mackerel idliwa njalo, khona-ke i-cholesterol ewusizo inciphisa igazi futhi inciphise amathuba okuba nama-plaque.

Njengoba inyama yenhlanzi isiza ukwehlisa amazinga kashukela egazini, izoba usizo kubantu abanesifo sikashukela.

Kungaba usizo oluncane kubantu abaphethwe yi-arthritis ne-arthrosis, njengoba ubuhlungu buyancipha.

Ukuba khona kwe-phosphorus ne-fluorine kusiza ukuqinisa amazinyo, izinzipho, izinwele namathambo. Lokhu kuzozibonakalisa ekukhuleni kwabo ngokushesha, futhi kuthinte impilo yezinwele namazinyo.

Izici ze-Anticarcinogenic zenyama ye-mackerel

I-Vitamin Q10 itholakale enyameni ye-mackerel, esiza ukulwa namangqamuzana omdlavuza. I-Omega-3 fatty acids ivimbela ukwenzeka komdlavuza webele, wezinso nowokholo.

Contraindications kanye nokulimaza mackerel

Ngeshwa, i-mackerel nayo ine-contraindications:

• Izinhlanzi eziwusizo kakhulu zizoba uma zibilisiwe noma zibhakwa. Ngezinketho ezinjalo zokupheka, iningi lezingxenye eziwusizo zigcinwa enyameni yenhlanzi.
• Kutuswa ukuthi ungadli noma unciphise ukusetshenziswa kwezinhlanzi ezibandayo nezishisayo ezibhemayo.
• Ezinganeni, kufanele kube nenani lokudla nsuku zonke. Izingane ezingaphansi kweminyaka engu-5 ubudala azikwazi ukudla okungaphezu kuka-1 ucezu ngosuku futhi kungabi ngaphezu kwezikhathi ezi-2 ngesonto. Kusukela eminyakeni eyi-6 kuye kweyi-12, ucezu olu-1 izikhathi ezingama-2-3 ngesonto. Abantu abadala bangadla ucezu olu-1 izikhathi ezingaphezu kuka-4-5 ngesonto.
• Abantu abadala kufanele banciphise ukusetshenziswa kwe-mackerel.
• Ngokuqondene nezinhlanzi ezinosawoti, kungcono ukungasebenzisi kulabo bantu abanezinkinga ohlelweni lwe-genitourinary.

Ngakho-ke, isiphetho siphakamisa ukuthi i-mackerel ingaba yinzuzo futhi ibe yingozi. Lokhu kuyiqiniso ikakhulukazi uma kuziwa kubantu asebekhulile, kanye nabantu abaphethwe yizifo ezihlukahlukene ezihlobene nomgudu wamathumbu.

Naphezu kwalokhu, kubantu abaphethwe ezinye izifo, izinhlanzi ziyadingeka ukuze kuvuselelwe inqubo yokuphulukisa.

Ngamanye amazwi, i-mackerel kufanele ibe khona ekudleni komuntu, njengezinye izilwane zasolwandle.