Ni gake kurya ifunguro ridafite ifi ya curry mu ngo zacu, si byo se? Hamwe n'amafi yo mu nyanja nka tora, para, na kelavallo, amafi arobwa mu bidendezi byo mu cyaro n'imigezi yitwa magura, lullu, na walayo nabyo ni bimwe mu bigize ameza yacu yo gusangira. Ariko se uzi ingano y'intungamubiri z'agaciro zihishe muri iyi fi yitwa 'magura', tubona ko ikunze kugaragara cyane? Uyu munsi, reka tuvuge ku nyungu z'iyi fi iryoshye kandi yoroshye kubona ku buzima.
Ibi bintu bidafite ishingiro ni ibihe?
Muri make, barbel ni ubwoko bw'amafi akunze kugaragara mu bigega by'amazi meza mu gihugu cyacu, ni ukuvuga ibiyaga, ibidendezi n'imigezi. Barbel yoroshye cyane kuyimenya bitewe n'ibice bisa n'ubwanwa (byitwa barbels) ku mpande zombi z'umunwa wayo.
Abantu benshi bavuga ko uburyohe bwa mackerel ari buke ugereranyije n'ubw'andi mafi, bivuze ko nta mpumuro cyangwa uburyohe bifite. Ariko ibyo ni akarusho mu buryo bumwe. Kubera iyo mpamvu, mackerel ikwiriye ubwoko ubwo aribwo bwose bw'umutobe cyangwa curry. Teka hamwe na chili, uteke hamwe n'amata, ukarange, biraryoshye uko waba ubiteka kose.
Ni izihe nyungu zo kurya imyembe?
Kimwe n'andi mafi menshi, mackerel ni ifunguro ryuzuyemo intungamubiri z'agaciro. Ihendutse kandi iryoshye bituma isimbura inyama zihenze nk'inkoko n'ingurube.
| Akamaro k'indyo | Akamaro n'ibisobanuro byoroshye |
|---|---|
| Kalori nke | Garama 100 z'imyembe zirimo karori nke cyane, kuri 98. Kubwibyo, ni ibiryo byiza ku bagerageza kugenzura ibiro byabo . |
| Ikungahaye kuri poroteyine | Poroteyine ni ingenzi mu gukura kw'uturemangingo no gusana ingirabuzimafatizo mu mubiri. Garama 100 z'imyembe zirimo garama zigera kuri 13 za poroteyine. Iyi ni poroteyine nyinshi ikenewe ku munsi. |
| Ikungahaye kuri Vitamine B12 | Abantu benshi ntibagira Vitamine B12 ihagije. Iyi Vitamine ni ingenzi mu mikorere y'imitsi no gukora uturemangingo dutukura. Igitangaje ni uko garama 100 gusa z'imyembe zishobora gutanga ibirenze ingano ya Vitamine B12 isabwa buri munsi. |
| Ibinure byiza | Nubwo birimo ibinure byuzuye bitari byiza, birimo n'ibinure byinshi byiza, cyane cyane aside fatty acids omega-3 , ishobora gufasha mu kurinda indwara z'umutima, kanseri zimwe na zimwe, na dementia. |
Izindi nyungu zisanzwe zo kurya amafi
Muri rusange, amafi ni isoko nziza ya poroteyine na omega-3. Abaganga basaba kurya amafi nibura kabiri mu cyumweru kugira ngo umuntu agire indyo yuzuye.
Aside y'ibinure ya Omega-3 igira ingaruka nziza ku bintu nko kuvura amaraso no kugabanya imitsi y'amaraso. Inafasha kandi mu kugenzura indwara nko gutera k'umutima ku buryo budasanzwe.
Ubushakashatsi bumwe bwagaragaje ko omega-3 ishobora gufasha kugabanya ibimenyetso byo kwiheba n'ibindi bibazo byo mu mutwe bivuka iyo umuntu ashaje. Niba udakunda kurya amafi, ushobora gufata inyunganiramirire y'amavuta y'amafi kugira ngo ubone omega-3. Ariko niba ubyifuza, ni ngombwa guhitamo umuti usukuye udafite imiti ihumanya ikirere.
Ese koko kurya maguro ni byiza?
Akenshi amafi ni ifunguro ryiza cyane. Ariko, hari ibihe bimwe na bimwe byihariye ugomba kwitondaho gato. Urugero, amwe mu moko y'amafi ashobora kuba arimo icyuma gikomeye cyitwa mercure.
Abagore batwite bagomba kwitonda cyane kuri ibi, kuko urugero rwinshi rwa mercure rushobora kugira ingaruka ku mikurire y'umwana uri mu nda. Niba rero ufite gushidikanya kuri ibi, ni byiza kuvugana na muganga wawe no kugisha inama . Akenshi, inyungu z'intungamubiri nka omega-3 ziruta kure ingaruka za mercure.
Ese ni byiza kugira amafi yo mu kiyaga cyangwa ayo mu bworozi?
Iki ni ikibazo abantu benshi bibaza. Iyo ugiye mu iduka, amafi amwe avugwa ko ari 'ayororerwa mu murima', andi avugwa ko ari 'ayafashwe mu gasozi' cyangwa 'ayafashwe mu ruzi'. Itandukaniro ni irihe?
- Amafi yororerwa mu bworozi: Aya mafi yororerwa mu bigega binini mu buryo bugenzurwa.
- Amafi yo mu gasozi afatwa: Aya mafi arobwa mu duce atuyemo, nko mu biyaga, mu migezi no mu migezi.
Igitangaje ni uko amafi yororerwa mu bworozi rimwe na rimwe ashobora kugira ingano nini y’ibinyabutabire mu mibiri yawo kurusha amafi ari mu bidukikije. Nanone ashobora kwibasirwa n’indwara bitewe n’uburyo bwo guhinga bukoreshwa.
Ku rundi ruhande, ingano ya omega-3 mu mafi yo mu biyaga/imigezi ishobora kuba iri hasi gato ugereranyije n’iy’amafi yororerwa mu mazi. Ariko, kubera impungenge ku birebana n’imiti, abantu benshi bahitamo amafi yo mu gasozi afatwa. Ariko, akenshi ahenze cyane.
Uburyo bwo guhitamo amafi meza no kuyateka neza
Noneho, ubu uzi imiterere ya mackerel. Ni gute wahitamo ifi nshya kandi nziza iyo ugiye mu iduka ry'amafi?
- Ibara ry'ifi rigomba kuguma ringana .
- Igomba kuba ikomeye iyo uyikozeho. Iyo imeze nk'iyoroshye, iba ishaje.
- Nta mpumuro mbi kandi ikomeye ikwiye kubaho. Ifi nshya ifite impumuro nto cyane.
Biroroshye cyane guteka mackerel. Ushobora kugura uduce twakuwemo amagufwa. Cyangwa ushobora kugura inyama z'inyama. Rero, kora umutobe w'ibirungo ukoresheje mackerel wazanye mu rugo, cyangwa uyiteke mu mata, hanyuma uyirye hamwe na sambol y'ibitoki n'umuceri utukura! Cyangwa ushobora kuyikaranga cyane hamwe na turmeric nkeya n'umunyu. Iyi ni ifi ishobora kongerwa mu mirire yawe mu buryo bwinshi.
Ubutumwa bwo kujyana mu rugo
- Magura ni ubwoko bw'ifi buhendutse, ariko ifite intungamubiri nyinshi kandi iboneka byoroshye.
- Iki ni ifunguro rifite karori nkeya, rikungahaye kuri poroteyine, vitamine B12, na omega-3 nziza ku mutima.
- Hari ibyiza n'ibibi hagati y'amafi yororerwa mu bworozi n'amafi yo mu gasozi. Hitamo ukurikije ibyo ukeneye n'ubushobozi bwawe.
- Mu gihe uguze amafi, witondere uburyo amera neza (ibara, impumuro, gukomera).
- Niba uri umubyeyi utwite kandi ufite impungenge ku bijyanye no kurya amafi, ni ngombwa cyane kuvugana na muganga wawe no kugisha inama.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.