Ku Sri Lanka, timakonda kudya nsomba zam'madzi. Pamodzi ndi nkhanu, squid, ndi nkhanu, 'matti' ndi chakudya chodziwika bwino pakati pa ena a ife. Izi ndi mtundu wa nkhono zokhala ndi nyama yokoma mkati mwa chipolopolo chabuluu-wakuda. Koma kodi mumadziwa kuti pali ubwino komanso zoopsa zina zodya nkhonozi? Musadandaule, lero tikambirana zomwe muyenera kudziwa musanadye nkhono.
Choyamba, tiyeni tiwone, kodi nkhono zimenezi ndi chiyani?
Nkhono ndi mtundu wa nkhono za bivalve. Nkhono zabuluu ndi mtundu wofala kwambiri wa nkhono zomwe timadya. Nyama zimenezi zimasonkhana pamalo amodzi ndikusefa tizilombo ting'onoting'ono (plankton) tomwe timayandama m'madzi a m'nyanja. Tiziganizire ngati makina osefera madzi.
Popeza madzi amasefedwa motere, nthawi zina mabakiteriya ndi poizoni woopsa m'madzi amathanso kusonkhana m'thupi lawo. Ichi ndi chifukwa chachikulu chomwe tiyenera kusamala pang'ono tikamadya nkhono. Ngakhale kuti zinthu zambiri zovulazazi zimawonongeka zikaphikidwa bwino, poizoni wina akhoza kukhalabe.
Masiku ano, palinso nkhono zomwe zimakula m'mafamu, kutanthauza kuti, pa zingwe zopachikidwa m'nyanja. Popeza sizili pansi pa nyanja, zimakhala zoyera pang'ono. Komabe, ngati pali poizoni m'madzi, zimatha kulowa m'thupi. Chifukwa chake, ngakhale nkhono zili ndi ubwino pa thanzi, anthu ena ali pachiwopsezo chachikulu chodya nkhono.
Kodi nkhono zimakhala ndi thanzi lotani?
Nkhono ndi chakudya chopatsa thanzi kwambiri. Tiyeni tiwone zomwe zili mu magalamu 85 (ma ounces atatu) a nkhono zophikidwa.
| Gawo la zakudya | Kukula |
|---|---|
| Ma calories | 146 |
| Mapuloteni | magalamu 20 |
| Mafuta | magalamu 4 |
| Chakudya | magalamu 6 |
| Vitamini C | Lili ndi kuchuluka kwakukulu |
| Chitsulo | Pafupifupi gawo limodzi mwa magawo atatu a chakudya cha tsiku ndi tsiku |
| Vitamini A ndi Calcium | Lili ndi kuchuluka kwakukulu |
Kodi ubwino wa kudya nkhono ndi wotani pa thanzi?
Chifukwa cha zakudya zimenezi, pali ubwino wambiri m'thupi lathu chifukwa chodya nkhono.
Nkhokwe ya mapuloteni abwino kwambiri
Nkhono ndi gwero lalikulu la mapuloteni. Zili ndi ma amino acid onse ofunikira omwe thupi lathu limafunikira. Mwachidule, ma amino acid awa ndi mayunitsi oyambira a mapuloteni. Puloteni yomwe ili mu izi imagayidwa mosavuta ndi thupi lathu. Puloteni iyi imathandiza kwambiri kulimbitsa minofu ya thupi, kulimbitsa chitetezo cha mthupi , kulimbitsa mafupa ndikuchiritsa mabala mwachangu . Ngati mudya magalamu 85 a nkhono, munthu wamba amalandira 40% ya mapuloteni omwe amafunikira patsiku.
Zimathandiza kupewa kuchepa kwa magazi m'thupi
Kusowa kwa ayoni m'thupi , kapena monga momwe timatchulira, kuchepa kwa magazi m'thupi , ndi vuto lofala kwambiri m'dziko lathu. Izi zimapangitsa kuti thupi lizimva kutopa komanso kufooka. Vutoli ndi lofala kwambiri pakati pa akazi athu, makamaka amayi apakati. Nkhono ndi chakudya chokhala ndi ayoni wambiri. Zilinso ndi vitamini B12 wambiri, womwe ndi wofunikira popanga maselo ofiira a magazi.
Choncho, zingakhale zothandiza kwambiri kwa anthu omwe ali ndi vuto la kusowa kwa chitsulo kuwonjezera chakudya chonga nkhono ku zakudya zawo, potsatira malangizo a dokotala.
Zabwino pa thanzi la mtima
Mafuta a Omega-3 ndi ofunikira pa thanzi la mtima. Amathandiza kuwongolera kugunda kwa mtima, kuchepetsa kuthamanga kwa magazi, komanso kusunga mitsempha yamagazi yathanzi. Nkhono ndi nsomba zimakhala ndi omega-3, EPA ndi DHA zambiri.
Kodi mukuyesera kuchepetsa thupi?
Ngati mukuyesera kuchepetsa thupi, nkhono ndi chisankho chabwino kwambiri. Zili ndi ma calories ochepa koma zimakhala ndi michere yambiri. Koma kumbukirani, kuzikazinga mu mafuta ambiri sizingawononge ubwino wake. Kuziphika, kuzitentha, ndikuziphika ndi zokometsera zochepa ndiye njira zabwino kwambiri.
Koma samalani! Kuopsa kwa kudya nkhono
Kuphatikiza pa ubwino wake, palinso zoopsa zina zomwe zingachitike chifukwa chodya nkhono. Ndikofunikira kudziwa izi.
| Chiwopsezo | Kufotokozera ndi choti muchite |
|---|---|
| Poizoni wa Nsomba Zolimba | Nkhono nthawi zina zimakhala zakupha chifukwa cha matenda monga 'mafunde ofiira' m'nyanja. Kudya izi kungayambitse matenda aakulu monga kusokonezeka m'mimba komanso kutayika kwa minofu pambuyo pake. Izi sizingachitike kawirikawiri ndi nkhono zomwe zagulidwa pamsika. Ngati mukazigwira nokha, funsani akuluakulu azaumoyo am'deralo. Ngati mukukayika, pitani ku chipinda chodzidzimutsa kuchipatala (ETU) nthawi yomweyo. Ngati kuli kofunikira, imbani National Poisons Information Centre ku Colombo National Hospital kuti mupeze upangiri. |
| Kuchuluka kwa Mercury | Zakudya zambiri zam'madzi zimakhala ndi mercury. Koma zamoyo zazing'ono monga mussels zimakhala ndi milingo yotsika. Kudya pafupifupi magalamu 340 (ma ounces 12) pa sabata n'kotetezeka kwa anthu ambiri. Ndikofunikira kuti amayi apakati alankhule ndi dokotala wawo za izi ndikutsatira malangizo awo. |
| Matenda a ziwengo | Matenda a m'nyanja ndi ofala kwambiri, ndipo amathanso kupha anthu. Ngati muli ndi vuto la matenda a m'nyanja zina, monga nkhanu kapena nkhanu, pewani kudya nkhono. |
| Kuopsa kwa kudya zosaphika | Kudya nkhono zosaphika n’koopsa kwambiri kwa anthu ena. Makamaka omwe ali ndi khansa, matenda a chiwindi, matenda a shuga, chitetezo chamthupi chofooka, komanso matenda a m’mimba ayenera kudya nkhono zokha zikaphikidwa bwino . |
Uthenga Wopita Nawo Kunyumba
- Nkhono ndi chakudya chopatsa thanzi kwambiri, chokhala ndi mapuloteni ambiri, chitsulo, ndi Omega-3.
- Kudya izi zosaphika kungayambitse matenda a bakiteriya komanso poizoni. Pewani kuzidya zosaphika.
- Ngati muli ndi vuto la nsomba, pewani kudya nkhono zonse.
- Ndikofunikira kwambiri kwa amayi apakati, omwe ali ndi chitetezo chamthupi chofooka, komanso omwe ali ndi matenda osatha kufunsa dokotala wawo asanadye nkhono.
- Ngati mukuganiza kuti mwadwala poizoni, pitani ku Dipatimenti Yothandiza Anthu Odwala Mwadzidzidzi (ETU) ya chipatala nthawi yomweyo.
Nkhono, nkhono, ubwino wa thanzi, ziwengo, nsomba, zakudya
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