⚡ Interactive Clinical Tool
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
Ni nde mu by'ukuri ukunda Pescatarian?
Mu magambo make, umuntu urya ibiryo by’ibikomoka ku bimera ni umuntu urya indyo y’ibikomoka ku bimera irimo amafi n’ibindi bikomoka ku mafi. Indyo yabo y’ingenzi igizwe na:- Imbuto n'imboga
- Ibinyampeke byuzuye
- Ibinyamisogwe nk'amashu n'ibishyimbo
- Imbuto n'imbuto.
- Amagi n'ibiryo by'amata (bamwe barabyirinda, ariko abenshi barabirya)
- Kandi icy'ingenzi kurushaho, amafi n'ibindi bimera byo mu nyanja nka shrimp, squid, n'inka.
Kuki abantu bahitamo iyi ndyo ya Pescatarian?
Hari impamvu ebyiri z'ingenzi zibitera. Hari abantu bafata iki cyemezo bashingiye ku mpamvu z'ibidukikije. Bemeza ko korora inyamaswa zo ku butaka kugira ngo barye inyama byangiza ibidukikije, bitwara umutungo kamere mwinshi cyane, kandi bigatera umwanda. Ariko, abantu benshi bahitamo iyi ndyo ikomoka ku mafi kuko bahangayikishijwe n'ubuzima bwabo. Ubushakashatsi bwagaragaje ko iyi ndyo ikomoka ku bimera n'ikomoka ku mafi ari ingirakamaro cyane ku mubiri.
✨ Clinical nutrition
Verified Partner
Clinical vitamins and nutritional supplements
Clinically proven high quality vitamins, minerals and immune nutritional supplements.
Check Availability →Ni izihe nyungu nyakuri z'ibi ku buzima?
Kimwe n'inyama, amafi nayo ni isoko nziza cyane ya poroteyine. Ariko, amafi afite ibyiza byinshi ugereranije n'inyama zitukura.Ubushakashatsi bwerekana ko kugabanya cyangwa kureka burundu kurya inyama zitukura, cyane cyane, bigabanya ibyago byo kurwara indwara z'umutima n'umuvuduko ukabije w'amaraso .
Inshuti magara mu mutima!
Ifi ni ikintu gifasha cyane mu buzima bw'umutima wawe.- Hari ibinure bike byuzuye : Nubwo inyama zitukura zirimo ibinure byinshi byuzuye byangiza umutima, amafi arimo ibinure bike cyane muri ubwo bwoko.
- Ikungahaye kuri Omega-3 : Amafi afite amavuta nka salmon, mackerel, herring, na sardine akungahaye kuri aside irike ya omega-3 nziza ku mutima. Izi omega-3 zifite akamaro kenshi ku mibiri yacu.
- Bigabanya ukwiyongera kw'ibinure mu mitsi y'amaraso, ari na byo bituma ibinure byiyongera.
- Bigabanya ibyago byo kurwara umutima utari mwiza (arrhythmia) .
- Bifasha kugabanya triglycerides, ubwoko bw'ibinure bibi mu maraso. Ibi kandi ni byiza ku buzima bw'umutima.
- Izi aside nziza z'ibinure zifasha kandi kugenzura umuvuduko w'amaraso.
Kugabanya ibyago byo kurwara kanseri
Ubushakashatsi bwagaragaje kandi ko kugabanya kurya inyama zitukura, cyane cyane inyama zatunganyijwe, bishobora kugabanya ibyago byo kurwara kanseri imwe n'imwe, nka kanseri y'amara.Ufite amahirwe yo kubaho igihe kirekire?
Ubushakashatsi bumwe bwagaragaje ko abantu bakurikiza indyo y’abarya inyama z’inkoko bakunda kubaho igihe kirekire kurusha abarya inyama zitukura n’inkoko.Ese hari ingaruka mbi kuri ubu buryo? Ni ibihe bintu ugomba kwitondera?
Nk’uko bimeze kuri buri kintu cyose mu buzima, ikintu cyose kirenze urugero si cyiza. Amafi n’ibikomoka ku nyanja na byo ni ibidasanzwe. Hari ibintu bike ugomba kumenya niba urimo gutekereza kuri iyi ndyo.Akaga ka Mercure
Iki ni cyo kintu cy'ingenzi. Amoko amwe y'amafi, cyane cyane amafi manini ari ku isonga mu ruhererekane rw'ibiribwa byo mu mazi, ashobora kugira ingano nini y'icyuma kiremereye cyitwa mercure mu mibiri yabo. Iyi mercure ishobora kwangiza ubuzima bwacu, cyane cyane uturemangingo tw'imitsi. Aba bantu bagomba kwitonda cyane:- Ababyeyi batwite
- Ababyeyi bonsa
- Abana bato
| Urwego rwa Mercure | Ingero (harimo n'amafi asanzwe muri Sri Lanka) |
|---|---|
| Mercure nyinshi (irinde gufata byinshi cyane) | Ifi y'Inkota, Ishaki, Ifi nini ya Mackerel/Tuna nini |
| Mercure nkeya (urwego rw'ibiribwa) | Sardine, Herring, Salmon, Anchovies, Shrimp, Squid, Smallmouth Bass |
Kubura icyuma
Inyama zitukura ni imwe mu soko nziza z’ubutare ku mibiri yacu. Rero, iyo turetse kurya inyama zitukura burundu, bamwe bashobora kubura ubutare. Ibi ni ingenzi cyane ku bagore bari mu mihango . Ariko nta kintu na kimwe cyo guhangayikishwa nacyo. Hari ibiryo byinshi bikomoka ku bimera bikungahaye kuri ubutare.- Amashaza, ubunyobwa, ibishyimbo bibisi
- Imboga z'icyatsi kibisi nk'ibibabi bya epinari, kale, epinari, n'amababi ya moringa
- Tofu
- Ibinyampeke bikungahaye ku byuma
Ntugashukwe n'ikimenyetso cy'"abarya inyama"!
Si ibiryo byose byanditseho "bidafite inyama" cyangwa "ibikomoka ku bimera" bifite ubuzima bwiza. Hari igihe ibi bishobora kuba ibiryo byatunganyijwe cyane. Bishobora kuba birimo isukari nyinshi, umunyu n'ibinure bitari byiza. Rero, uko indyo ukurikiza yaba iri kose, ni byiza kugerageza kurya ibiryo byinshi bidafite isuku kandi bisanzwe bishoboka. Ikintu cy'ingenzi ni ukuganira na muganga w'umuryango wawe mbere yo guhindura imirire cyane kugira ngo umenye neza ko ibyo ukeneye byose mu mirire byishyurwa. Azashobora kuguha inama z'imirire ukeneye.Ubutumwa bwo kujyana mu rugo
- Pescatarian ni indyo y’ibikomoka ku bimera irimo amafi n’ibikomoka ku nyanja. Ntirya inyama z’inyamaswa zo ku butaka.
- Iyi ishobora kuba amahitamo meza cyane kuko ikungahaye kuri aside omega-3 fatty acids nziza ku mutima.
- Amafi manini nka mackerel na shark ashobora kuba arimo mercure nyinshi, bityo ababyeyi batwite n'abana bato bagomba guhitamo amafi afite mercure nke.
- Kubera ko utarya inyama zitukura, menya neza ko ubona ingano ikenewe ya fer mu biribwa bikomoka ku bimera nk'amashu n'imboga z'icyatsi kibisi.
- Guhitamo ibiryo bisanzwe, byuzuye ni byo byiza kuruta ibiryo byatunganyijwe byanditseho "ibidafite inyama."
- Mbere yo guhindura imirire cyane, banza utekereze ku byo ukeneye mu mirire.Ni ingenzi cyane kubiganiraho na muganga wawe.
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