Ifi yo mu macupa ni ifunguro ry'ingenzi mu ngo zacu. Irye hamwe n'umugati, iteke n'umuceri, cyangwa ikore sambol irimo ibirungo, nta kintu cyoroshye nko mu macupa. Muri ayo mafi yo mu macupa, sardine ni ifi nto ikunzwe cyane. Ese wigeze utekereza ku nyungu zingana iki ku buzima umubiri wacu ubona iyo uriye iyi fi nto ya sardine? Ariko hamwe n'inyungu, hari ibintu bike tugomba kwitondera. None rero uyu munsi, reka tuganire kuri buri kimwe kuri izi sardine.
Iyi Sardine ni nde?
Mu magambo make, sala ni ifi ntoya ikura ikagera kuri santimetero 25 z'uburebure kandi ituye mu mashuri yo mu nyanja hirya no hino ku isi. Inyama zayo z'amavuta kandi zoroshye zatumye iba isanzwe mu mafunguro yo mu bihugu byinshi.
Sardine zibikwa mu macupa tugura mu iduka ziba mu mazi nk'amavuta, amazi, cyangwa isosi y'inyanya. Nubwo umutwe ukunze gukurwaho, turya iyi fi ifite uruhu n'amagufwa byose. Ntugatangare, inyungu nyazo ku buzima ziri muri ayo magufwa n'uruhu.
Ni irihe tandukaniro riri hagati ya Sardine na Anchovies?
Nubwo byombi ari amafi mato, Halmasso ni ntoya ugereranije na Salin. Ifite uburyohe buto cyane. Ariko, kubera ko uburyohe butandukanye bitewe n'umuntu, icyiza wakora ni ukugerageza ubwawe ukamenya itandukaniro.
Ni izihe nyungu z'imirire zikomoka ku munyu?
Salaya ni nk'agace gato k'intungamubiri kuzuyemo vitamine, imyunyungugu n'intungamubiri z'ingenzi ku mibiri yacu. Ni nziza cyane ku bantu bahangayikishijwe n'ibiro kuko ifite karori nkeya.
Reba imbonerahamwe iri hepfo kugira ngo umenye neza ingano y'intungamubiri za garama 100 za sardine zo mu macupa ziri mu mavuta.
| Igice cy'intungamubiri | Ingano (kuri garama 100) |
|---|---|
| Kalori | 208 |
| Poroteyine | garama 24.6 |
| Ibinure (Ibinure byose) | garama 11.4 |
| Kolesteroli | miligarama 142 |
| Sodiyumu - umunyu | Miligarama 307 |
Uretse ibi, salon zivuga ko
- aside irike ya Omega-3
- Vitamine D
- Kalisiyumu
- Vitamine B12
- Icyuma
- Potasiyumu
Ni isoko nziza cyane y’intungamubiri nyinshi z’ingenzi, urugero.
None se, kuki kurya salade ari byiza ku mubiri?
Yego, sala ni ifunguro rifite intungamubiri nyinshi rishobora kongerwamo indyo yuzuye. Reka turebere hamwe zimwe mu nyungu zayo.
- Irinda ubuzima bw'umutima: Aside y'ibinure ya omega-3 iri muri salmon ni nziza cyane ku mutima wacu. Ituma imiyoboro y'amaraso ikora neza kandi igafasha kugabanya cholesterol mbi. Ubushakashatsi bwagaragaje ko kurya salmon rimwe cyangwa kabiri mu cyumweru bishobora kugabanya ibyago byo kurwara indwara z'umutima ku kigero cya gatatu.
- Ikomeza amagufwa: Kubera ko turya sardine hamwe n'igishishwa, itanga calcium nyinshi umubiri wacu ukeneye. Nanone, sardine zikungahaye kuri vitamine D , ifasha umubiri kwinjiza iyo calcium neza. Ibi byombi bifasha amagufwa yacu gukomera no kugira ubuzima bwiza.
- Ifasha mu mikorere y'ubwonko: Omega-3 na zo ni ingenzi ku buzima bw'ubwonko. Zifasha mu gutuma uturemangingo tw'ubwonko tugumana ubuzima bwiza, zigakomeza kwibuka neza, kandi zigakingira zimwe mu ndwara z'imitsi zizanwa no gusaza.
- Ni ingenzi cyane ku babyeyi batwite n'umwana uri mu nda: Kurya amafi akungahaye kuri omega-3 nka sardine mu gihe cyo gutwita ni ingenzi cyane mu mikurire y'ubwonko bw'umwana n'imitsi ye . Kubwibyo, ni byiza cyane ku babyeyi batwite, babigiriwemo inama na muganga wabo, kongera sardine mu mirire yabo.
- Binoza ubushobozi bwo kureba: Omega-3 ziri muri salmon zifasha kugabanya kwangirika kw'amagufwa aterwa no gusaza no kurwara amaso yumye.
- Irinda kubura Vitamine B12: Kubura Vitamine B12 ni ikintu gikunze kugaragara, cyane cyane ku bageze mu za bukuru. Ibi bishobora gutera ibibazo by'imitsi nko kubura ibinure no gucika intege. Igice kimwe cya epinari gishobora gutanga inshuro eshatu z'ingano ya Vitamine B12 isabwa ku munsi.
Ingaruka ugomba kumenya mugihe urya salamanda
Kimwe n'ibindi byose, hari ibintu bike tugomba gutekerezaho mu gihe tugura salon.
Igikuru ni uko kurya byinshi cyane atari byiza. Nubwo salade ari ifunguro ryiza, ni byiza kurya mu rugero.
| Ingaruka | Ibisobanuro n'abagomba kugira impungenge |
|---|---|
| Umunyu mwinshi (sodium) ukoreshwa | Ibiryo byo mu macupa birimo umunyu mwinshi. Niba ufite umuvuduko ukabije w'amaraso , si byiza kurya umunyu mwinshi. Rero gabanya ingano y'ibyo urya, cyangwa uhitemo ubwoko bw'ibiryo bifite sodiyumu nkeya. |
| Gute | Ibirayi ni ibiryo birimo imiti myinshi yitwa purine. Izi purine zihinduka aside urike mu mubiri. Kubera ko kwiyongera kwa aside urike atari byiza ku bantu barwaye goutte , ni ngombwa kwirinda kurya ibirayi cyangwa kugisha inama muganga. |
| Amabuye yo mu mpyiko | Aside irike itera goutte nayo ishobora gutera amabuye mu mpyiko. Nanone, umunyu mwinshi uri mu munyu wongera ibyago byo kurwara amabuye mu mpyiko. Kubwibyo, abantu bafite iki kibazo bagomba kwitonda mu gihe barya umunyu. |
| Ibyuma biremereye | Nubwo amafi mato nka mackerel adakungahaye kuri mercure nk'amafi manini, amafi mato nka mackerel ashobora no kuba arimo ingano nto y'ibyuma biremereye. Ariko, ubushakashatsi bwerekana ko urugero rwa mercure muri mackerel ari rwiza ku bantu. Ariko, ni byiza kwirinda kurya byinshi buri munsi. |
| Allergie | Hari abantu bashobora kugira ubwivumbure ku mafi. Niba ubonye ibimenyetso nko kubabara uruhu, kuribwa, cyangwa kubyimba nyuma yo kurya sardine, bishobora kuba ari ubwivumbure. Ibi nibibaho, shaka ubufasha kwa muganga vuba. |
Ese hari icyo bitwaye abantu bafite cholesterol nyinshi kurya salo?
Iki ni ikibazo ku bantu benshi. Nubwo salmon irimo cholesterol imwe, ibinure byiza bya omega-3 birimo bifasha kugabanya cholesterol mbi (LDL) mu mubiri. Kubwibyo, kurya salmon aho kurya ibindi biribwa birimo ibinure byinshi nk'inyama bishobora kuba ingirakamaro. Ariko, niba ufite ikibazo cya cholesterol, ni byiza kuvugana na muganga wawe kugira ngo akugire inama.
Ubutumwa bwo kujyana mu rugo
- Sardine ni ifunguro rifite intungamubiri nyinshi muri omega-3, kalisiyumu na vitamine D.
- Kuzirya bigira akamaro kanini ku buzima bw'umutima wawe, ubwonko bwawe n'amagufwa yawe.
- Umunyu wo mu macupa ushobora kuba urimo umunyu mwinshi (sodium). Abantu bafite umuvuduko ukabije w'amaraso bagomba kwitondera ibi cyane cyane.
- Niba urwaye goutte cyangwa uri mu kaga ko kurwara amabuye mu mpyiko, ni byiza kwirinda cyangwa kugabanya kurya imbuto z'ibihwagari.
- Kimwe n'ibindi byose, urye salade ku rugero kandi nk'igice cy'indyo yuzuye.
- Niba ufite impungenge ku bijyanye no kurya salao bitewe n'uburwayi bwawe, buri gihe banza uganire na muganga wawe.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.