Ese uzi akamaro k'iyi fi yitwa monkfish ku buzima?

Wigeze wumva ifi yitwa monkfish? Wenda iri zina ni rishya kuri wewe. Nubwo iyi fi idakunze kugaragara cyane mu gihugu cyacu, ni ifi iryoshye cyane kandi ifite intungamubiri iboneka mu Nyanja ya Atalantika hirya no hino muri Amerika. Inyama z'iyi fi bivugwa ko zifite imiterere ikomeye gato, isa n'iy'umukara. None rero uyu munsi, reka tuvuge kuri iyi fi isa neza yitwa monkfish n'akamaro itanga ku buzima bwacu.

Iyi monkfish ni ubwoko ki bw'ifi?

Mu magambo make, monkfish ni ifi idasanzwe kandi isa neza cyane. Uruhande rwayo rwo hejuru ni umukara naho uruhande rwo hasi ni umweru. Umubiri wayo ni muto kandi muremure. Ariko ikiyiranga cyane ni umutwe wayo munini, munini n'umunwa munini ufite amenyo maremare asa n'urushinge. Kubera iyo mpamvu, bamwe mu bantu bita iyi fi "umunwa gusa."

Byongeye kandi, iyi fi ifite igice gito gimanitse ku mutwe wayo. Isa n'urushundura rw'ifi. Iyi fi ikoresha mu gukurura no gufata umuhigo nk'andi mafi mato. Kubera iyo mpamvu, monkfish nayo iri mu cyiciro cy' "amafi y'abarobyi". Iyi fi ishobora gukura ikagera ku burebure bwa metero zirenga 4 kandi igapima ibiro bigera kuri 22 (ibiro 50).

Ni izihe nyungu ku buzima zo kurya monkfish?

Monkfish ni ifi yuzuyemo intungamubiri z'ingenzi nka poroteyine, fosifore, vitamine B6 na B12, na selenium . Reka turebe icyo buri kimwe muri ibi byiza kimara ku mubiri wacu.

Poroteyine

Poroteyine twita "inkingi z'ubuzima bwacu". Iyo turiye poroteyine, imibiri yacu irayigabanyamo aside amine, zikoreshwa mu kubaka uturemangingo dushya no gusana utwangiritse.

Byongeye kandi, poroteyine ifasha gusana no gukomeza imitsi nyuma yo gukora imyitozo ngororamubiri. Indyo ikungahaye kuri poroteyine nayo ni ingenzi mu kwirinda sarcopenia , indwara ituma imitsi n'imikorere yayo bigabanuka uko umuntu akura.

Fosifore

Fosifore ni imyunyu ngugu ikenewe cyane ku buzima bw'amagufwa n'amenyo yacu . Mu by'ukuri, ni imwe mu myunyu ngugu iboneka cyane mu mubiri wacu. Fosifore nyinshi mu mubiri wacu iboneka mu magufwa n'amenyo yacu.

Dore izindi nshingano z'ingenzi za fosifore:

• Gukomeza urwego rw'ingufu z'umubiri.
• Gukora ibikoresho byacu bya genetiki, ADN na RNA.
• Ikorwa ry'uturemangingo tw'umubiri.
• Kubungabunga pH (acidity) y'umubiri.
• Bifasha gutwara umwuka wa ogisijeni mu mubiri wose.
• Gukomeza imikorere myiza y'ubwonko n'imitsi.

Vitamine B6 na B12

Vitamine B6, izwi kandi nka pyridoxine , byagaragaye ko ifasha mu kugabanya ibyago byo kurwara ubwoko bumwe na bumwe bwa kanseri. Vitamine B12, izwi kandi nka cobalamin, iboneka mu biryo by'inyamaswa. Ni ingenzi mu iterambere ry'ubwonko bwacu n'imitsi . Inafasha mu gukora ADN n'uturemangingo dutukura tw'amaraso.

Selenium

Selenium ni umunyu ngugu umubiri wacu ukeneye mu rugero ruto cyane . Ariko urwo rugero ruto rukora akazi kenshi. Ni igice cy'ingenzi cya poroteyine na enzymes zitwa selenoproteins mu mibiri yacu. Izi ni ingenzi mu gukora ADN, kurinda uturemangingo kwangirika no kwandura, ubuzima bw'imyororokere, ndetse no gutunganya imisemburo ya tiroyide.

Selenium ikunze kubikwa mu ngirabuzimafatizo yacu ya tiroyide no mu mitsi . Selenium kandi igira uruhare runini mu gukumira indwara za tiroyide, kanseri zimwe na zimwe n'indwara z'umutima. Iyo umubiri udafite selenium ihagije, indwara za tiroyide ziterwa n'ubwiyongere bw'umubiri nka Graves' disease na Hashimoto's disease zishobora kubaho.

Ese hari impungenge ku bijyanye n'ifi ya monkfish?

Yego, hari ibintu bike ugomba kwitaho. Inyama z'amafi ya monkfish zirimo mercure nkeya . Iyi ngano ntabwo ari mbi ku bantu. Ariko kimwe n'ibindi byose, kurya amafi menshi arimo mercure si byiza ku buzima bwawe.

Ni byiza cyane cyane ko abana bato n'abagore batwite cyangwa batwite bagabanya kurya amafi arimo mercure. Ariko, ku bantu bakuze, inyungu z'intungamubiri nka omega-3 ziva mu mafi ziruta ingaruka nto za mercure.

Ugereranyije n'andi moko y'amafi (nk'amafi ya salmon na tuna), monkfish ifite aside irike ya omega-3 nkeya .

Ni gute wakora monkfish iryoshye?

Ifi y'umukara ishobora gutekwa mu buryo butandukanye. Umurizo w'ifi usa n'uw'umukara, niyo mpamvu yitwa "umukara w'umukene." Umwijima wayo kandi uribwa nk'ubwoko bwa sushi bwitwa "ankimo" mu Buyapani.

Ushobora guteka iyi fi, kuyiteka, kuyiteka mu ziko, cyangwa se ukayishyira mu isupu.

Nubwo iyi fi ishobora kuba idasa neza cyane, biroroshye kuyigura mu iduka, kuyikuramo uruhu, kuyishyira mu mafi hanyuma ukayiteka. Dore resept yoroshye cyane:

Karanga ibice bya monkfish mu ifuru ishyushye cyane (200°C) ukoresheje amavuta ya elayo make n'ibirungo mu gihe cy'iminota 20. Hagati aho, shyushya ikiyiko kimwe cy'amavuta ya elayo mu isafuriya, ongeramo epinari nto hanyuma uteke kugeza bihiye, mu minota 2. Hanyuma, shyiramo umutobe muto w'indimu. Niba ubyifuza, ushobora gutanga iki gikombe hamwe n'amande yaciwe hejuru.