Hove dzemumagaba chikafu chakakosha mudzimba dzedu. Idya nechingwa, uibike nemupunga, kana kugadzira sambol ine spicy, hapana chiri nyore kupfuura hove dzemumagaba. Pakati pehove idzi dzemumagaba, masadhini ihove diki inozivikanwa zvikuru. Wakambofunga here kuti miviri yedu inowana mabhenefiti mangani pahutano kubva mukudya hove diki iyi yesadhini? Asi pamwe chete nemabhenefiti, pane zvinhu zvishoma zvatinofanira kungwarira. Saka nhasi, ngatitaurei nezvese nezvesadhini idzi.
Ndiani uyu Sardini?
Zvichitaurwa zviri nyore, sala ihove diki inokura kusvika pamasendimita makumi maviri nemashanu pakureba uye inogara muzvikoro zviri mumakungwa pasi rose. Nyama yayo ine mafuta uye yakapfava ndiyo yakaita kuti ive chinhu chinokosha mukubika kwenyika dzakawanda.
Masadhini emumagaba atinotenga muchitoro anouya ari mvura yakaita semafuta, mvura, kana muto wematomatisi. Kunyangwe musoro uchiwanzobviswa, tinodya hove iyi ganda nemapfupa zviri mukati. Musashamisika, mabhenefiti chaiwo ehutano ari mumapfupa neganda iroro.
Ndeupi musiyano uripo pakati peSardines neAnchovies?
Kunyangwe hazvo hove dzese dziri diki, Halmasso idiki pane Salin. Inewo kuravira kunonaka zvishoma. Zvisinei, sezvo kuravira kuchisiyana kubva kumunhu kuenda kumunhu, chinhu chakanakisa chekuita ndechekuzviedza wega wonzwisisa musiyano.
Ndezvipi zvakanakira zvekudya zvine munyu?
Salaya yakaita sebhomba diki rine zvinovaka muviri rakazara nemavhitamini, maminerari, uye zvinovaka muviri zvakakosha mumuviri wedu. Yakanakirawo avo vanonetseka nezvehuremu nekuti haina macalorie akawanda.
Tarisa tafura iri pazasi kuti uwane pfungwa yakanaka yehuwandu hwekudya huri mumagiramu zana emasadhini emumagaba mumafuta.
| Chikamu chezvinovaka muviri | Huwandu (pa 100 gramu) |
|---|---|
| Macalorie | 208 |
| Mapuroteni | magiramu 24.6 |
| Mafuta (Mafuta ese) | magiramu 11.4 |
| Cholesterol | 142 mamirigiramu |
| Sodium - munyu | 307 milligrams |
Pamusoro peizvi, masalon anoti,
- Omega-3 fatty acids
- Vhitamini D
- Karusiyamu
- Vhitamini B12
- Simbi
- Potassium
Itsime rakanaka kwazvo rezvinovaka muviri zvakakosha, zvakaita se.
Saka, sei kudya saraya kwakanaka kumuviri?
Ehe, sala chikafu chine hutano chinogona kuwedzerwa pakudya kwakaringana. Ngatitarisei zvimwe zvezvakanakira zvayo.
- Inodzivirira hutano hwemwoyo: Mafuta eOmega-3 ari musalmon anobatsira zvikuru pamwoyo yedu. Anovandudza mashandiro etsinga dzeropa uye anobatsira kuderedza cholesterol yakaipa. Zvidzidzo zvakaratidza kuti kudya salmon kamwe chete kana kaviri pasvondo kunogona kuderedza njodzi yechirwere chemwoyo neinenge chikamu chimwe muzvitatu.
- Inosimbisa mapfupa: Sezvo tichidya masadhini negoko, anopa huwandu hwakawanda hwecalcium hunodiwa nemuviri wedu. Zvakare, masadhini akapfuma muvhitamini D , iyo inobatsira muviri kupinza calcium iyoyo zvakanaka. Zvose izvi zvinobatsira kuchengetedza mapfupa edu akasimba uye ane hutano.
- Inobatsira pakushanda kwehuropi: Omega-3s inokoshawo pahutano hwehuropi. Inobatsira kuchengetedza masero ehuropi ane hutano, kuchengetedza ndangariro dzakanaka, uye kudzivirira kubva kune zvimwe zvirwere zvetsinga zvinouya nekukwegura.
- Zvakakosha zvikuru kumadzimai ane pamuviri nemwana ari mudumbu: Kudya hove dzakapfuma muomega-3 senge masadhini panguva yekuzvitakura kwakakosha zvikuru pakukura kwehuropi hwemwana nehurongwa hwetsinga . Saka, zvakanaka kwazvo kuti madzimai ane pamuviri, vachitevera zano rachiremba wavo, vawedzere masadhini mukudya kwavo.
- Inovandudza kuona: Omega-3s iri musalmon inobatsira kuderedza kuora kwemaziso kunokonzerwa nekukwegura uye matambudziko emaziso akaoma.
- Inodzivirira Kushaikwa kweVitamin B12: Kushaikwa kweVitamin B12 kwakajairika, kunyanya kune vakwegura. Izvi zvinogona kukonzera matambudziko etsinga dzakadai sekunzwa kusasimba uye kushaya simba. Chikamu chimwe chete chespinachi chinogona kupa huwandu hweVitamin B12 hunokurudzirwa katatu pazuva.
Njodzi dzekuziva kana uchidya salamanders
Kufanana nezvimwe zvinhu zvose, kune zvinhu zvishoma zvatinofanira kufunga nezvazvo pakutenga salon.
Chinhu chinonyanya kukosha ndechekuti kuwandisa kwechinhu chero chipi zvacho hakuna kunaka. Kunyange hazvo masaradhi ari chikafu chinovaka muviri, kuchenjera kudya zvine mwero.
| Njodzi | Tsananguro uye kuti ndiani anofanira kunetseka |
|---|---|
| Kuwedzera kwemunyu (sodium) mukudya | Zvikafu zviri mumagaba zvine munyu wakawanda. Kana uine BP yakakwira , hazvina kunaka kudya munyu wakawandisa. Saka deredza huwandu hwekudya kwaunodya, kana kusarudza mhando dzine sodium shoma. |
| Gout | MaLeeks chikafu chine makemikari akawanda anonzi purines. MaPurine aya anoshandurwa kuita uric acid mumuviri. Sezvo kuwedzera kweuric acid kusina kunaka kune vanhu vane gout , zvakakosha kuti vasadye maLeeks kana kutsvaga mazano kubva kuna chiremba. |
| Matombo eItsvo | Asidhi yeuric iyo inokonzera gout inogonawo kukonzera matombo eitsvo. Uyewo, munyu wakawanda uri mumunyu unowedzera njodzi yematombo eitsvo. Saka, vanhu vane njodzi iyi vanofanira kungwarira pavanenge vachidya munyu. |
| Simbi Dzinorema | Kunyangwe zvisinganyanyi kudyiwa nemercury sehove hombe, hove diki dzakadai semackerel dzinogonawo kuva nesimbi shoma dzinorema. Zvisinei, zvidzidzo zvinoratidza kuti huwandu hwemercury mumackerel hwakachengeteka kudyiwa nevanhu. Zvisinei, zvakanaka kusadya yakawanda zuva rega rega. |
| Kurwara | Vamwe vanhu vanogona kunge vaine allergies kuhove. Kana ukaona zviratidzo zvakaita sekutsva kweganda, kuvaviwa, kana kuzvimba mushure mekudya sardines, zvinogona kunge zviri allergies. Kana izvi zvikaitika, tsvaga rubatsiro rwechiremba nekukasika. |
Zvakanaka here kuti vanhu vane cholesterol yakakwira vadye salo?
Iri idambudziko revanhu vazhinji. Kunyangwe salmon iine cholesterol, mafuta 'akanaka' eomega-3 ayo anobatsira kuderedza huwandu hwecholesterol 'yakaipa' (LDL) mumuviri. Nokudaro, kudya salmon pane zvimwe zvekudya zvine mafuta akawanda senyama kunogona kubatsira. Zvisinei, kana uine dambudziko recholesterol, zvakanaka kutaura nachiremba wako kuti akupe mazano.
Mharidzo Yekuenda Nayo Kumba
- Masadhini chikafu chinovaka muviri chakapfuma mu omega-3, calcium, uye vhitamini D.
- Kudya izvi kune mabhenefiti akawanda pahutano hwemwoyo wako, uropi, nemapfupa.
- Munyu wemumagaba unogona kunge uine munyu wakawanda (sodium). Vanhu vane BP yakakwira vanofanira kungwarira zvikuru nezveizvi.
- Kana uine gout kana kuti uri panjodzi yekuva nematombo muitsvo, kuchenjera kudzivirira kana kuderedza kudya nzungu.
- Kufanana nezvimwe zvinhu zvose, idyai masaradhi zvine mwero uye sechikamu chekudya kwakaringana.
- Kana uine zvinokunetsa nezvekudya salao nekuda kwehutano hwako, gara uchibvunza chiremba wako.
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