Hazviwanzoitiki kudya chikafu chisina hove dzinonzi curry mudzimba dzedu, handiti? Pamwe chete nehove dzemugungwa dzakadai setora, para, nekelavallo, hove dzinobatwa mumadziva emumusha nehova dzinonzi magura, lullu, newalayo dzinowanikwawo patafura yedu yekudya kwemanheru. Asi unoziva here kuti kudya kunovaka muviri kwakawanda sei kwakavanzwa mukati mehove iyi inonzi 'magura', yatinofunga kuti inowanikwa zvakanyanya? Nhasi, ngatitaurei nezvemabhenefiti ehutano ehove iyi inonaka uye iri nyore kuwana.
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Chii ichi chisina musoro?
Zvichitaurwa zviri nyore, barbel rudzi rwehove runowanikwa munzvimbo dzemvura yakachena munyika medu, kureva, madziva, nenzizi. Barbel iri nyore kuziva nekuda kwezvikamu zvakaita sendebvu (zvinonzi barbels) zviri kumativi ese emuromo wayo.
Vanhu vazhinji vanoti kuravira kwehove dzemackerel kwakaderera zvishoma pane kwedzimwe hove, zvichireva kuti haina hwema hwakasimba kana kuravira. Asi izvozvo zvine pundutso neimwe nzira. Nekuda kweizvi, hove dzemackerel dzakakodzera chero rudzi rwemuto kana curry. Bika nemhiripiri, bika nemukaka, kanga, zvinonaka zvisinei nekuti unobika sei.
Ndezvipi zvakanakira kudya mango?
Kufanana nedzimwe hove dzakawanda, mackerel chikafu chine zvinovaka muviri zvinokosha. Chikafu chayo chinodhura zvishoma uye chinonaka chinoita kuti ive nzvimbo yakanaka yekudya nyama dzinodhura dzakadai sehuku nenguruve.
| Kukosha kwezvekudya | Kubatsira uye tsananguro iri nyore |
|---|---|
| Macalorie mashoma | Magiramu zana emamango ane macalorie mashoma, ane macalorie makumi mapfumbamwe nemasere. Saka, chikafu chakanaka kune avo vanoedza kudzora huremu hwavo . |
| Yakapfuma muprotein | Mapuroteni akakosha pakukura kwemasero uye kugadziriswa kwenyama mumuviri. Magiramu zana emamango ane magiramu angangoita gumi nematatu emapuroteni. Uyu huwandu hwakawanda hweprotein hunodiwa pazuva. |
| Yakapfuma muVitamin B12 | Vanhu vazhinji havana vhitamini B12 yakakwana. Vhitamini iyi inokosha pakushanda kwetsinga dzemuviri uye kugadzirwa kwemasero matsvuku eropa. Zvinoshamisa kuti magiramu zana emango chete anogona kupa huwandu hunopfuura huwandu hunokurudzirwa hwevhitamini B12 pazuva. |
| Mafuta Ane Utano | Kunyangwe zvazvo dziine mamwe mafuta akazara asina hutano, dzinewo huwandu hwakanaka hwemafuta ane hutano, kunyanya omega-3 fatty acids , ayo anogona kubatsira kudzivirira kubva kuzvirwere zvemwoyo, mamwe magomarara, uye dementia. |
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Check Availability →Zvimwe zvakanakira kudya hove
Kazhinji, hove inzvimbo yakanaka yeprotein neomega-3. Vanachiremba vanokurudzira kudya hove kaviri pasvondo kuti uwane kudya kwakaringana.
Omega-3 fatty acids inobatsira pazvinhu zvakaita sekugwamba kweropa uye kuvharika kwetsinga dzeropa. Anobatsirawo kudzora mamiriro akaita sekurova kwemoyo kusina kurongeka.
Dzimwe ongororo dzakaratidza kuti omega-3s inogona kubatsira kuderedza zviratidzo zvekuora mwoyo nezvimwe zvinetso zvepfungwa zvinoitika nekukwegura. Kana usingade kudya hove, unogona kutora mishonga yekuwedzera mafuta ehove kuti uwane omega-3s yako. Asi kana uchida, zvakakosha kusarudza chigadzirwa chakacheneswa chisina makemikari asingadiwi.
Zvinonyatsonaka here kudya maguro?
Hove dzinowanzova chikafu chine hutano. Zvisinei, kune dzimwe nguva dzakakosha apo unofanirwa kungwarira zvishoma. Semuenzaniso, mamwe marudzi ehove anogona kunge aine simbi inorema inonzi mercury.
Vakadzi vane pamuviri vanofanira kungwarira zvikuru nezveizvi, sezvo huwandu hwakawanda hwemercury hunogona kukanganisa kukura kwemwana asati aberekwa. Saka kana uine kusava nechokwadi nezveizvi, zvakanaka kutaura nachiremba wako wotsvaga mazano . Kazhinji, mabhenefiti ezvinovaka muviri zvakaita seomega-3 anodarika njodzi dzemercury.
Zviri nani here kuva nehove dzemudhamu kana dzemupurazi?
Uyu mubvunzo unowanzo bvunzwa nevanhu vazhinji. Paunoenda kuchitoro, dzimwe hove dzinonzi 'dzakarerwa papurazi', dzimwe dzichinzi 'dzakabatwa musango' kana kuti 'dzakabatwa murwizi'. Musiyano uripi?
- Hove dzinochengetwa mumapurazi: Hove idzi dzinochengetwa mumatangi makuru munzvimbo inodzorwa.
- Hove dzinobatwa musango: Hove idzi dzinobatwa kubva munzvimbo dzadzo dzechisikigo, dzakadai semadziva, nzizi, nehova.
Zvinoshamisa kuti dzimwe nguva hove dzinochengetwa dzinogona kuva nemakemikari akawanda mumuviri wadzo kupfuura hove dziri munzvimbo yadzo yechisikigo. Dzinonyanya kubatwa nezvirwere nekuda kwenzira dzekurima dzinoshandiswa.
Kune rumwe rutivi, huwandu hwehove dzinowanikwa muhove dzinobva mumadziva/nzizi hunogona kunge hwakaderera zvishoma pane hwehove dzinochengetwa. Zvisinei, nekuda kwekutya nezvemakemikari, vanhu vazhinji vanosarudza hove dzinobatwa musango. Zvisinei, dzinowanzo kudhura zvishoma.
Maitiro ekusarudza hove yakanaka uye kuibika zvinonaka
Zvakanaka, ikozvino wava kuziva hunhu hwemackerel. Unosarudza sei hove itsva uye yakanaka kana uchienda kuchitoro chehove?
- Ruvara rwehove runofanira kuramba rwakafanana .
- Inofanira kunzwa yakasimba kana ikaibata. Kana ichinzwa yakapfava, yakare.
- Hapana hwema hwakasimba uye hwakaipa. Hove itsva ine hwema husina kunyanya kunhuhwirira.
Zviri nyore kwazvo kubika mackerel. Unogona kutenga mafillets akabviswa mapfupa. Kana kuti unogona kutenga steaks. Saka, gadzira muto une spicy ne mackerel yawakauya nayo kumba, kana kuibika mumukaka, woidya necoconut sambol nemupunga mutsvuku! Kana kuti unogona kuigocha ne turmeric nemunyu. Iyi ihove inogona kuwedzerwa mukudya kwako nenzira dzakawanda.
Mharidzo Yekuenda Nayo Kumba
- Magura imhando yehove isingadhuri, asi ine hutano hwakawanda uye inowanikwa nyore nyore.
- Ichi chikafu chine macalorie mashoma, chakapfuma muprotein, vitamin B12, uye omega-3s ine hutano hwemoyo.
- Pane zvakanakira nezvakaipira pakati pehove dzinochengetwa nehove dzemusango. Sarudza zvinoenderana nezvaunoda uye zvaunokwanisa.
- Paunenge uchitenga hove, nyatsoteerera kutsva kwayo (ruvara, kunhuhwirira, kusimba kwayo).
- Kana uri amai vane pamuviri uye uine chero dambudziko rekudya hove, zvakakosha kutaura nachiremba wako uye kutsvaga mazano.
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