Nsomba zophikidwa m'zitini ndi chakudya chofunikira kwambiri m'nyumba zathu. Idyani ndi buledi, iphikeni ndi mpunga, kapena pangani sambol yokometsera, palibe chosavuta kuposa nsomba zophikidwa m'zitini. Pakati pa nsomba zophikidwa m'zitini izi, sardine ndi nsomba yaying'ono yotchuka kwambiri. Kodi mudaganizapo za ubwino wa thanzi womwe thupi lathu limapeza podya nsomba yaying'ono ya sardine iyi? Koma pamodzi ndi ubwino wake, pali zinthu zingapo zomwe tiyenera kusamala nazo. Lero, tiyeni tikambirane za chilichonse chokhudza sardine izi.
Kodi Sardini uyu ndi ndani?
Mwachidule, sala ndi nsomba yaying'ono yomwe imakula mpaka masentimita 25 m'litali ndipo imakhala m'masukulu m'nyanja padziko lonse lapansi. Mnofu wake wofewa komanso wonenepa wapangitsa kuti ikhale chakudya chofunikira kwambiri m'maiko ambiri.
Ma sardine am'chitini omwe timagula kusitolo amapezeka mumadzimadzi monga mafuta, madzi, kapena msuzi wa phwetekere. Ngakhale kuti mutu nthawi zambiri umachotsedwa, timadya nsomba iyi ndi khungu ndi mafupa onse. Musadabwe, ubwino weniweni wa thanzi uli m'mafupa ndi khungu limenelo.
Kodi kusiyana pakati pa Sardines ndi Anchovies ndi kotani?
Ngakhale kuti nsomba zonse ziwiri ndi zazing'ono, Halmasso ndi yaying'ono kuposa Salin. Ilinso ndi kukoma kokoma pang'ono. Komabe, popeza kukoma kumasiyana malinga ndi munthu, chinthu chabwino kuchita ndikuyesera nokha ndikumvetsetsa kusiyana kwake.
Kodi ubwino wa saline ndi wotani pa zakudya?
Salaya ili ngati bomu kakang'ono kopatsa thanzi kodzaza ndi mavitamini, mchere, ndi michere yofunika kwambiri m'thupi lathu. Ndi yabwino kwambiri kwa iwo omwe amada nkhawa ndi kulemera chifukwa ili ndi ma calories ochepa.
Onani tebulo ili m'munsimu kuti mudziwe bwino kuchuluka kwa zakudya zomwe zili mu magalamu 100 a sardine zam'chitini mu mafuta.
| Gawo la zakudya | Kuchuluka (pa magalamu 100) |
|---|---|
| Ma calories | 208 |
| Mapuloteni | magalamu 24.6 |
| Mafuta (Mafuta onse) | Magalamu 11.4 |
| Cholesterol | Mamiligalamu 142 |
| Sodium - mchere | Mamiligalamu 307 |
Kuwonjezera pa izi, ma salon amati,
- Mafuta a Omega-3
- Vitamini D
- Kalisiyamu
- Vitamini B12
- Chitsulo
- Potaziyamu
Ndi gwero labwino kwambiri la michere yambiri yofunikira, monga.
Nanga, n’chifukwa chiyani kudya salaya kuli bwino m’thupi?
Inde, sala ndi chakudya chopatsa thanzi kwambiri chomwe chingawonjezedwe muzakudya zopatsa thanzi. Tiyeni tiwone zina mwa zabwino zake.
- Amateteza thanzi la mtima: Mafuta a omega-3 omwe ali mu salimoni ndi abwino kwambiri pamtima wathu. Amathandiza kuti mitsempha yamagazi igwire bwino ntchito komanso amathandiza kuchepetsa cholesterol yoipa. Kafukufuku wasonyeza kuti kudya salimoni kamodzi kapena kawiri pa sabata kungathandize kuchepetsa chiopsezo cha matenda a mtima ndi pafupifupi gawo limodzi mwa magawo atatu.
- Kulimbitsa mafupa: Popeza timadya sardine ndi chipolopolocho, amapereka calcium yambiri yomwe thupi lathu limafunikira. Komanso, sardine ali ndi vitamini D wambiri, zomwe zimathandiza thupi kuyamwa calciumyo moyenera. Zonsezi zimathandiza kuti mafupa athu akhale olimba komanso athanzi.
- Zimathandiza kuti ubongo ugwire ntchito: Ma Omega-3 ndi ofunikiranso pa thanzi la ubongo. Amathandiza kuti maselo a ubongo akhale athanzi, kusunga kukumbukira bwino, komanso kuteteza matenda ena amitsempha omwe amabwera ndi ukalamba.
- Chofunika kwambiri kwa amayi apakati ndi mwana m'mimba: Kudya nsomba zokhala ndi omega-3 yambiri monga sardine panthawi ya mimba n'kofunika kwambiri pakukula kwa ubongo wa mwana ndi dongosolo la mitsempha . Chifukwa chake, ndi bwino kwambiri kwa amayi apakati, motsogozedwa ndi dokotala wawo, kuwonjezera sardine muzakudya zawo.
- Zimathandiza kuwona bwino: Ma omega-3 omwe ali mu salimoni amathandiza kuchepetsa kuwonongeka kwa maso komwe kumachitika chifukwa cha ukalamba komanso matenda a maso ouma.
- Zimaletsa Kusowa kwa Vitamini B12: Kusowa kwa Vitamini B12 n'kofala, makamaka kwa okalamba. Izi zingayambitse mavuto a mitsempha monga dzanzi ndi kufooka. Gawo limodzi la sipinachi lingapereke vitamini B12 yokwanira katatu kuposa yomwe imalimbikitsidwa patsiku.
Zoopsa zomwe muyenera kuzidziwa mukamadya salamanders
Monga chilichonse, pali zinthu zingapo zomwe tiyenera kuganizira pogula salon.
Chofunika kwambiri n’chakuti kupitirira muyeso sikwabwino. Ngakhale kuti saladi ndi chakudya chopatsa thanzi, ndi bwino kudya pang'ono.
| Chiwopsezo | Kufotokozera ndi amene ayenera kuda nkhawa |
|---|---|
| Kudya mchere wambiri (sodium) | Zakudya zam'chitini zimakhala ndi mchere wambiri. Ngati muli ndi kuthamanga kwa magazi , si bwino kudya mchere wambiri. Choncho chepetsani kuchuluka kwa chakudya chomwe mumadya, kapena sankhani mitundu ya zakudya zokhala ndi sodium yochepa. |
| Matenda a m'mimba | Maleek ndi chakudya chomwe chili ndi mankhwala ambiri otchedwa purine. Ma purine amenewa amasanduka uric acid m'thupi. Popeza kuchuluka kwa uric acid sikwabwino kwa anthu omwe ali ndi gout , ndikofunikira kupewa kudya maleek kapena kufunsa upangiri kwa dokotala. |
| Miyala ya Impso | Asidi wa uric womwewo womwe umayambitsa gout ungayambitsenso miyala ya impso. Komanso, mchere wambiri mu saline umawonjezera chiopsezo cha miyala ya impso. Chifukwa chake, anthu omwe ali ndi chiopsezo ichi ayenera kusamala akamadya saline. |
| Zitsulo Zolemera | Ngakhale kuti nsomba zazing'ono monga mackerel sizili ndi mercury yambiri monga nsomba zazikulu, nsomba zazing'ono monga mackerel zimathanso kukhala ndi zitsulo zochepa zolemera. Komabe, kafukufuku akusonyeza kuti kuchuluka kwa mercury mu mackerel ndi kotetezeka kuti anthu azidya. Komabe, ndibwino kupewa kudya kwambiri tsiku lililonse. |
| Matenda a ziwengo | Anthu ena akhoza kukhala ndi vuto la ziwengo ku nsomba. Ngati mukumva zizindikiro monga kuyabwa pakhungu, kuyabwa, kapena kutupa mutadya sardine, zitha kukhala vuto la ziwengo. Ngati izi zitachitika, funsani upangiri wa dokotala nthawi yomweyo. |
Kodi ndibwino kuti anthu omwe ali ndi cholesterol yambiri adye chakudya chamadzulo?
Vutoli ndi la anthu ambiri. Ngakhale kuti nsomba ya salimoni ili ndi cholesterol, mafuta 'abwino' a omega-3 omwe ali nawo amathandiza kuchepetsa cholesterol 'yoyipa' (LDL) m'thupi. Chifukwa chake, kudya nsomba ya salimoni m'malo mwa zakudya zina zokhala ndi mafuta ambiri monga nyama kungakhale kopindulitsa. Komabe, ngati muli ndi vuto la cholesterol, ndi bwino kulankhula ndi dokotala wanu kuti akupatseni upangiri.
Uthenga Wopita Nawo Kunyumba
- Ma sardine ndi chakudya chopatsa thanzi chokhala ndi omega-3, calcium, ndi vitamini D.
- Kudya zimenezi kuli ndi ubwino wambiri pa thanzi la mtima wanu, ubongo wanu, ndi mafupa anu.
- Mchere wothira m'zitini ungakhale ndi mchere wambiri (sodium). Anthu omwe ali ndi kuthamanga kwa magazi ayenera kusamala kwambiri ndi izi.
- Ngati muli ndi gout kapena muli pachiopsezo chokhala ndi miyala mu impso, ndi bwino kupewa kapena kuchepetsa kudya mtedza.
- Monga china chilichonse, idyani saladi pang'ono komanso ngati gawo la zakudya zoyenera.
- Ngati muli ndi nkhawa iliyonse yokhudza kudya salao chifukwa cha thanzi lanu, nthawi zonse funsani dokotala wanu.
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