N'zosowa kudya chakudya chopanda curry ya nsomba m'nyumba mwathu, sichoncho? Pamodzi ndi nsomba za m'nyanja monga tora, para, ndi kelavallo, nsomba zomwe zimagwidwa m'madziwe ndi mitsinje ya m'mudzi yotchedwa magura, lullu, ndi walayo ndi zina mwazofala patebulo lathu la chakudya chamadzulo. Koma kodi mukudziwa kuchuluka kwa zakudya zamtengo wapatali zomwe zimabisika mkati mwa nsomba iyi yotchedwa 'magura', yomwe timaganiza kuti ndi yofala kwambiri? Lero, tiyeni tikambirane za ubwino wa nsomba yokoma komanso yosavuta kupezayi pa thanzi.
Kodi izi ndi zopanda pake?
Mwachidule, nsomba ya barbel ndi mtundu wa nsomba yomwe imapezeka m'madzi oyera m'dziko lathu, kutanthauza nyanja, maiwe, ndi mitsinje. Nsomba ya barbel ndi yosavuta kuizindikira chifukwa cha ziwalo zonga ndevu (zotchedwa barbels) mbali zonse ziwiri za pakamwa pake.
Anthu ambiri amanena kuti kukoma kwa nsomba ya makerele ndi kochepa pang'ono poyerekeza ndi nsomba zina, zomwe zikutanthauza kuti ilibe fungo lamphamvu kapena kukoma. Koma zimenezo ndi zabwino mwanjira ina. Chifukwa cha izi, nsomba ya makerele ndi yoyenera mtundu uliwonse wa msuzi kapena curry. Iphikeni ndi chili, iphikeni ndi mkaka, ikani mu kaanga, ndi yokoma mosasamala kanthu kuti muiphika bwanji.
Kodi ubwino wodya mango ndi wotani?
Monga nsomba zina zambiri, nsomba ya makerele ndi chakudya chodzaza ndi michere yamtengo wapatali. Mtengo wake wotsika komanso kukoma kokoma kumapangitsa kuti ikhale m'malo mwa nyama zodula monga nkhuku ndi nkhumba.
| Zakudya zabwino | Ubwino ndi kufotokozera kosavuta |
|---|---|
| Ma calories ochepa | Magalamu 100 a mango ali ndi ma calories ochepa kwambiri, omwe ali ndi ma calories 98. Chifukwa chake, ndi chakudya chabwino kwambiri kwa iwo omwe akuyesera kuchepetsa thupi lawo . |
| Wolemera mu mapuloteni | Mapuloteni ndi ofunikira pakukula kwa maselo ndi kukonzanso minofu m'thupi. Magalamu 100 a mango ali ndi magalamu pafupifupi 13 a mapuloteni. Uwu ndi kuchuluka kwa mapuloteni komwe kumafunikira tsiku lililonse. |
| Wolemera mu Vitamini B12 | Anthu ambiri ali ndi vuto la vitamini B12. Vitamini iyi ndi yofunika kwambiri pakugwira ntchito kwa mitsempha komanso kupanga maselo ofiira a magazi. Chodabwitsa n'chakuti, kudya magalamu 100 okha a mango kungapereke vitamini B12 yochulukirapo kuposa yomwe imalimbikitsidwa tsiku lililonse. |
| Mafuta Athanzi | Ngakhale zili ndi mafuta ena osapatsa thanzi, zilinso ndi mafuta ambiri abwino, makamaka omega-3 fatty acids , omwe angathandize kuteteza ku matenda a mtima, khansa zina, ndi matenda amisala. |
Ubwino wina wodziwika bwino wodya nsomba
Kawirikawiri, nsomba ndi gwero labwino la mapuloteni ndi omega-3. Madokotala amalimbikitsa kudya nsomba osachepera kawiri pa sabata kuti mukhale ndi zakudya zoyenera.
Mafuta a Omega-3 acids ali ndi phindu pa zinthu monga kutsekeka kwa magazi ndi kutsekeka kwa mitsempha yamagazi. Amathandizanso kuwongolera matenda monga kugunda kwa mtima kosakhazikika.
Kafukufuku wina wasonyeza kuti omega-3s ingathandize kuchepetsa zizindikiro za kuvutika maganizo ndi mavuto ena amisala omwe amabwera chifukwa cha ukalamba. Ngati simukukonda kudya nsomba, mutha kumwa zowonjezera mafuta a nsomba kuti mupeze omega-3s yanu. Koma ngati mumakonda, ndikofunikira kusankha mankhwala oyeretsedwa omwe alibe mankhwala osafunikira.
Kodi kudya maguro n'kotetezekadi?
Nsomba nthawi zambiri zimakhala chakudya chopatsa thanzi kwambiri. Komabe, pali zochitika zina zapadera zomwe muyenera kusamala pang'ono. Mwachitsanzo, mitundu ina ya nsomba ingakhale ndi chitsulo cholemera chotchedwa mercury.
Amayi oyembekezera ayenera kusamala kwambiri ndi izi, chifukwa kuchuluka kwa mercury kungakhudze kukula kwa mwana wosabadwayo. Chifukwa chake ngati muli ndi kukayikira kulikonse pa izi, ndibwino kulankhula ndi dokotala wanu ndikupempha upangiri . Nthawi zambiri, ubwino wa michere monga omega-3 umaposa zoopsa za mercury.
Kodi ndi bwino kukhala ndi nsomba zochokera kunyanja kapena ku famu?
Funso limeneli ndi limene anthu ambiri amakhala nalo. Mukapita kusitolo, nsomba zina zimalembedwa kuti 'zowetedwa pafamu', pomwe zina zimalembedwa kuti 'zogwidwa kuthengo' kapena 'zogwidwa mumtsinje'. Kodi kusiyana kwake n'chiyani?
- Nsomba zoleredwa m'famu: Nsomba zimenezi zimaleredwa m'mathanki akuluakulu m'malo olamulidwa.
- Nsomba zogwidwa kuthengo: Nsomba zimenezi zimagwidwa kuchokera kumalo awo achilengedwe monga nyanja, mitsinje, ndi mitsinje.
Chodabwitsa n'chakuti, nsomba zowetedwa nthawi zina zimakhala ndi mankhwala ambiri m'thupi lawo kuposa nsomba zomwe zili m'malo awo achilengedwe. Komanso zimakhala zosavuta kudwala chifukwa cha njira zowetedwa zomwe zimagwiritsidwa ntchito.
Kumbali ina, kuchuluka kwa omega-3 m'nsomba zochokera m'nyanja/mitsinje kungakhale kotsika pang'ono poyerekeza ndi nsomba zowetedwa. Komabe, chifukwa cha nkhawa za mankhwala, anthu ambiri amasankha nsomba zogwidwa kuthengo. Komabe, nthawi zambiri zimakhala zodula pang'ono.
Momwe mungasankhire nsomba yabwino ndikuiphika bwino
Chabwino, tsopano mukudziwa ubwino wa nsomba ya makerele. Kodi mumasankha bwanji nsomba yatsopano komanso yabwino mukapita ku sitolo ya nsomba?
- Mtundu wa nsomba uyenera kukhala wofanana .
- Iyenera kukhala yolimba ikakhudza. Ngati ikumva yofewa, ndiye kuti ndi yakale.
- Sipayenera kukhala fungo lamphamvu komanso loipa. Nsomba yatsopano imakhala ndi fungo lochepa kwambiri.
N'zosavuta kuphika mackerel. Mutha kugula fillets ndi mafupa ochotsedwa. Kapena mutha kugula nyama yankhumba. Chifukwa chake, pangani msuzi wokometsera ndi mackerel omwe mwabweretsa kunyumba, kapena muphike mu mkaka, ndikudyera ndi sambol ya kokonati ndi mpunga wofiira! Kapena mutha kukazinga ndi turmeric pang'ono ndi mchere. Iyi ndi nsomba yomwe ingawonjezedwe muzakudya zanu m'njira zambiri.
Uthenga Wopita Nawo Kunyumba
- Magura ndi mtundu wa nsomba wotchipa, koma wopatsa thanzi kwambiri komanso wosavuta kupeza.
- Ichi ndi chakudya chomwe chili ndi ma calories ochepa, cholemera mu mapuloteni, vitamini B12, ndi omega-3s wathanzi pamtima.
- Pali ubwino ndi kuipa pakati pa nsomba zowetedwa ndi nsomba zakuthengo. Sankhani malinga ndi zosowa zanu ndi luso lanu.
- Mukamagula nsomba, samalani ndi kukongola kwake (mtundu, fungo, kulimba).
- Ngati ndinu mayi woyembekezera ndipo muli ndi nkhawa iliyonse yokhudza kudya nsomba, ndikofunikira kwambiri kulankhula ndi dokotala wanu ndikupempha upangiri.
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