Anthu ena amamva kuyabwa, kutupa, kutupa milomo, ndipo nthawi zina amavutika kupuma akamadya zinthu monga nkhanu, squid, kapena nkhanu. Kodi inunso muli ndi vuto la nsomba zam'madzi ngati limeneli? Ndiye nkhaniyi idzakhala yofunika kwambiri kwa inu. Chifukwa nthawi zina timaganiza kuti, 'Nsomba zili kuti m'nkhaniyi?' ndipo zinthu zomwe timadya ndi kumwa zingakhale ndi nsomba zam'madzi zovulaza. Chifukwa chake lero, tiyeni tikambirane za momwe tingakhalire otetezeka ndi vuto la nsomba zam'madzi.
Zakudya zam'madzi zimabisika m'malo omwe sitikuyembekezera kwambiri
Ngati muli ndi vuto la mtundu wina wa nsomba zam'madzi, dokotala wanu mwina anakulangizani kuti mupewe zina. Koma vuto ndi lakuti, nthawi zina sitidziwa ngakhale kuti zakudya zomwe timadya zili ndi nsomba zam'madzi. Izi ndi zomwe timazitcha 'zosakaniza zobisika.'
Tangoganizirani mukugula botolo la msuzi kusitolo. Kodi mukuganiza kuti lingakhale ndi nsomba? Inde, msuzi wina uli ndi nsomba, monga halibut. Chifukwa chake, ndikofunikira kwambiri kuwerenga chizindikirocho.
Samalani kwambiri ndi zakudya ndi zakumwa ngati izi.
| Mtundu wa chakudya / chinthu | Zakudya zam'madzi zomwe zingabisike |
|---|---|
| Msuzi wa Worcestershire ndi ma sauces a barbecue omwe amagwiritsa ntchito | Zingakhale ndi nsomba zazing'ono monga anchovies. |
| Saladi ya Kaisara ndi kuvala | Kawirikawiri phala la sparrow limagwiritsidwa ntchito pokonzekera izi. |
| Mitundu ina ya sushi | Surimi ndi nsomba yopangidwa ndi anthu yomwe imaoneka ngati nyama ya nkhanu. Nsomba imeneyi imapangidwanso ndi nsomba. |
| Msuzi wa nsomba, mafuta a nsomba ndi gelatin ya nsomba | Monga momwe dzinalo likusonyezera, izi ndi zinthu zopangidwa kuchokera ku nsomba mwachindunji. |
| Zakudya zokhala ndi Omega-3 yowonjezera | Ma Omega-3 amawonjezeredwa ku mazira ena, yogurt, mkaka, zakumwa za soya, ndi zakumwa za zipatso. Magwero nthawi zambiri amakhala mafuta a nsomba. Yang'anani chizindikirocho. |
| Caviar ndi nsomba za m'nyanja | Izi ndi zinthu zomwe zimapezeka mwachindunji kuchokera ku nsomba. |
Njira 6 zosavuta zopewera ziwengo za m'nyanja
Kukhala ndi vuto la ziwengo kungakhale kovuta, koma ngati mutasamala pang'ono, mutha kukhala otetezeka. Nazi malangizo osavuta.
1. Samalani kwambiri mukamadya kusitolo.
Pewani kupita ku malo odyera nsomba momwe mungathere. Chifukwa ngakhale mutayitanitsa chakudya china, monga nkhuku, ndipo iwo akuphika chakudya chanu mumphika womwewo, supuni, kapena mafuta omwe adagwiritsa ntchito pophika nsomba, pang'ono mwa nsombazo zimatha kupezeka muzakudya zanu. Timatcha izi kuti kuipitsidwa kwa nsomba .
Mukapita ku lesitilanti iliyonse, dziwitsani momveka bwino munthu amene wakupatsani oda yanu (woperekera zakudya) za vuto lanu la ziwengo. Chonde pemphani kuti akupatseni ziwiya zoyera (mbale, supuni) ndi malo osiyana pokonzekera chakudya chanu.
2. Siyani kubweretsa kunyumba ndi kuphika nsomba.
Izi zitha kukhala zovuta pang'ono. Koma ndikofunikira kuti mukhale otetezeka. Pitani ku sitolo ndipo musankhe nokha nsomba, mubweretse kunyumba, muzisambitse, ndipo musaziphike. Ngati n'kotheka, pemphani wina m'nyumba kuti achite izi. Chifukwa anthu ena amatha kukhala ndi zizindikiro za ziwengo ngakhale atakhudza nsomba kapena kutulutsa utsi wochokera mu kuphika .
3. Musayese chilichonse popanda kufunsa dokotala wanu.
Ichi ndiye chinthu chofunikira kwambiri. Funsani dokotala wanu kuti, "Kodi pali mtundu wabwino wa nsomba kapena nsomba zomwe ndingadye?" Zingatheke kuti anthu omwe ali ndi vuto la mtundu umodzi wokha adye mtundu wina.
Komabe, musayese mtundu watsopano wa nsomba nokha. Ingayambitse matenda oopsa a ziwengo , zomwe zimapangitsa kuti zikhale zovuta kupuma, komanso zitha kupha moyo wanu. Lankhulani ndi dokotala wanu za chilichonse ndipo chitani izi pokhapokha ngati akulangizani.
4. Ganizirani kawiri musanamwe mapiritsi a mafuta a nsomba.
Anthu ambiri amamwa mafuta owonjezera a nsomba chifukwa amaganiza kuti ndi abwino pa thanzi lawo. Koma ngati muli ndi vuto la nsomba, onetsetsani kuti mwafunsa dokotala musanamwe izi. Iye adzakuuzani ngati zili zoyenera kwa inu kapena ayi.
5. Pezani njira zina zopezera Omega-3
Omega-3 ndi mafuta acid omwe ndi othandiza kwambiri pamtima ndi ubongo wathu. Sitingathe kuwapeza kuchokera ku mafuta a nsomba okha, komanso kuchokera ku zakudya zina za zomera.
- Ndiwo zamasamba zobiriwira zakuda monga sipinachi
- Mtedza
- Mafuta a Flaxseed
- Mafuta a soya
- Mafuta a canola
- Mitundu ina ya tizilombo tating'onoting'ono (Microa LGA e), mwachitsanzo Spirulina (Spirulina)
Lankhulani ndi dokotala wanu kapena katswiri wa zakudya kuti akuuzeni za kuwonjezera zinthu izi muzakudya zanu.
6. Khalani ndi chizolowezi chowerenga zilembo
Werengani gawo la 'Zosakaniza' la phukusi lililonse la chakudya kapena botolo lomwe mumagula kusitolo. Nthawi zina, sitingayembekezere kuti izi zikhale m'mabisiketi, sosi, ndi zokhwasula-khwasula. Sikuti chakudya chokha, komanso mafuta odzola pakhungu (lotions), zodzoladzola, ndi mankhwala ena angakhale ndi zinthu monga mafuta a nsomba. Chifukwa chake ngati muli ndi kukayikira kulikonse, fufuzani za mankhwalawa musanagwiritse ntchito.
Ngati muli ndi vuto lalikulu la ziwengo, zingakhale njira yopulumutsira moyo kukhala ndi mankhwala olembedwa ndi dokotala nthawi zonse kuti mugwiritse ntchito mwadzidzidzi, monga jakisoni wa adrenaline (monga EpiPen), ndikutsimikiza kuti inu ndi banja lanu mukudziwa momwe mungagwiritsire ntchito. Ngati muli ndi vuto lalikulu la ziwengo, pitani ku dipatimenti yadzidzidzi yachipatala (ETU) yapafupi nthawi yomweyo.
Uthenga Wopita Nawo Kunyumba
- Werengani mosamala chizindikiro cha chakudya chilichonse chomwe mumagula m'sitolo. Yang'anani mawu monga 'nsomba', 'nkhono', 'anchovies'.
- Ngati mukudya kunja, auzeni ophika ndi otumikira zakudya zanu kuti asakumane ndi ziwengo. Apempheni kuti apewe kukhudzana ndi chakudya.
- Musayesere mtundu watsopano wa nsomba popanda upangiri wa dokotala. Zingakhale zoopsa.
- Dokotala wanu ndiye mlangizi wanu wabwino kwambiri pankhani ya zakudya zanu, zakudya zowonjezera, komanso momwe mungadzitetezere. Muuzeni chilichonse.
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