Uri kufunga nezvekuwedzera hove mukudya kwako kuti urarame hupenyu hune hutano here? Saka pamwe wakaona zita rekuti "Swordfish" muzvitoro zvikuru. Vamwe vanhu vanoridaidzawo kuti swordfish. Iyi ihove inozivikanwa zvikuru uye ine hutano pasi rese. Saka, kana uri kufungawo nezvekudya swordfish, nhasi tichataura nezvezvimwe zvinhu zvaunofanira kuziva nezvazvo.
Ndiani chaizvo uyu swordfish?
Zvichitaurwa zviri nyore, hove yeswordfish ndeimwe yehove hombe mugungwa. Ingofungai, imwe hove yeswordfish inogona kurema kusvika mapaundi 1,400 uye inokura kusvika pamamita angangoita 3.5. Zita rehove iyi rinobva pachikamu chemusoro wayo chakati sandara, chakaita sebakatwa chinobuda mberi. Izvi ndizvo zvainoshandisa pakuvhima. Inoshandisa 'bakatwa' iri kurova mhuka dzayo, dzakadai sehove kana squid, zvichiita kuti dzifende dzisati dzadya.
Idzi imhuka dzinovhima dzinomhanya zvikuru mugungwa. Dzinogona kushambira nekumhanya kwemakiromita anosvika makumi mashanu paawa. Miviri yadzo yakajairawo kuvhima kunyangwe mumvura inotonhora, yakadzika. Rudzi urwu rwehove runowanikwa zvakanyanya muAtlantic, Pacific, neIndian Oceans.
Ndezvipi zvakanakira kudya hove pamiviri yedu?
Tuna haisi hove inonaka chete, asi chikafu chine hutano hwakanyanya. Ngatitarisei mabhenefiti ayo pahutano.
Rudzi urwu rwehove rwunopa mapuroteni akanaka kwazvo . Runewo munyu mushoma (sodium). Pamusoro pezvo, rune mavhitamini nemaminerari akawanda akakosha mumuviri wedu.
- Niacin: Iyi ivhitamini B. Inobatsira zvikuru kuchengetedza tsinga dzedu, kugaya chikafu, uye ganda zvine hutano.
- Vhitamini B12: Vhitamini iyi inokosha pakugadzirwa kwemasero matsvuku eropa, mashandiro etsinga, uye kushandiswa kwemasero emuviri.
- Phosphorous: Iyi mineral inokosha zvikuru pakusimbisa mapfupa nemazino edu.
- Selenium: Ongororo yakawana kuti izvi zvinobatsira kukura zvakanaka mumuviri uye zvinogonawo kubatsira kudzivirira mamwe marudzi ekenza.
- Omega-3: Pamwe wakambonzwa nezveiyi. Ifatty acid inobatsira zvikuru. Omega-3 inogona kuderedza njodzi yekufa, kunyanya nekuda kwechirwere chemwoyo.
Inoderedza njodzi yezvirwere zvemwoyo
Ongororo dzinoratidza kuti kudya hove dzine mafuta, dzakadai sesalmon, kanenge kaviri pasvondo (anenge magiramu zana pachikamu chimwe nechimwe) kunogona kuderedza njodzi yezvirwere zvemwoyo, sitiroko, kufa kamwe kamwe kwemwoyo, uye kutadza kushanda zvakanaka kwemoyo.
Kunyanya kana uri munhu anodya nyama dzakagadzirwa senge bhekoni nesoseji, mabhenefiti ehutano anotowedzera kana ukatsiva nehove ine mapuroteni ane hutano.
Asi, iva nechokwadi chekuti unoziva nezvenjodzi iyi.
Zvese zvakanaka uye panogona kuva nenjodzi shoma. Kana tichitaura nezvehove, chinhu chikuru chatinofanira kuziva nezvacho ihuwandu hwemercury .
Mashaki ihove hombe dziri pamusoro pechikafu mugungwa. Hove hombe idzi dzinodya hove diki. Mercury iri mumiviri yehove diki iyoyo inoungana mumiviri yehove hombe idzi. Ndosaka mashaki aine mercury yakawanda zvichienzaniswa nedzimwe hove diki.
Kunyangwe njodzi dzemercury dzichiwanzoonekwa sedzishoma kana tichienzanisa nemabhenefiti ekudya hove, kudya hove dzine huwandu hwakawanda hwemercury nguva dzose kunogona kukonzera chepfu yemercury . Asi pane mashoko akanaka. Kubika hove zvakanaka kunogona kuderedza huwandu hwemercury mairi neinenge 30%.
Zvakakosha zvikuru kuti vakadzi vane pamuviri nevana vadiki vasadye hove dzetuna zvachose. Izvi zvinodaro nekuti huwandu hwakawanda hwemercury hunogona kukanganisa uropi hwemwana huri kukura uye tsinga. Kunyangwe vanaamai vanoyamwisa vanofanira kutaura nachiremba wavo nezveizvi uye kutsvaga mazano.
Kunyangwe kumunhu mukuru ane hutano hwakanaka, hazvina kunaka kudya hove dzakawanda kakawanda. Kudzidya zvine mwero, dzimwe nguva, ndiyo sarudzo yakachengeteka.
Hove dzetuna dzinopa hutano hwakadini?
Ngationei kuti ndezvipi zvine chekuita nekudya zviri muchikamu chetuna chinorema magiramu angangoita 85 (3 ounces).
| Chikamu chezvinovaka muviri | Saizi |
|---|---|
| Macalorie | 146 |
| Mapuroteni | 19.9 g |
| Mafuta ese | 6.74 g |
| Makabhohaidhiretsi | 0 g |
| Karusiyamu | 5.1 mg |
| Fosforasi | 258 mg |
| Potassium | 424 mg |
| Selenium | 58.2 µg |
Nzira yekugadzirira hove zvakanaka uye zvinonaka sei?
Kuravira kwemhunga kunowanzotsanangurwa sekune kuravira kwakakora kwenyama uye kuravira kunotapira zvishoma. Vanhu vazhinji havadi kudya hove nekuda kwe "kunhuhwirira kwayo kwehove." Zvisinei, sezvo mhunga isina kunhuhwirira kwakasimba kwehove, kunyangwe avo vasingade hove vanogona kunakidzwa nayo. Nyama yayo yakakora, senyama yemombe, uye haiputsike nyore nyore sedzimwe hove.
Kuti hove dzaunotenga dzive dzakanaka, dzinofanira kunge dziri nyowani. Hove itsva inofanira kunge yakasimba zvishoma painobatwa uye inodzokera shure kana yadzvanywa nemunwe wako. Kana ukatenga hove dzakachengetwa muchando, tarisa kuti uone kana paine zvidimbu zvechando pairi. Zvikamu zvechando zvinoreva kuti hove yagara muchando kwenguva yakareba, kana kuti yakanyungudutswa uye yakachengetwa muchando. Kana izvozvo zvikaitika, kunaka kwayo kuchaderera.
Kubika sei?
Zvakanaka kubika nekudya hove itsva nekukurumidza mushure mekunge watenga, sezvo inokurumidza kuora. Chengeta hove itsva munzvimbo inotonhora zvikuru mufiriji, pasi pezvimwe zvekudya. Hove dzakaomeswa nechando dzinofanira kunyungudutswa usati wabika. Nzira yakanakisisa yekunyungudutswa ndeyekuisiya mufiriji husiku hwese. Kana uchikurumidza, unogona kuinyungudutswa mundiro yemvura inotonhora kana mu microwave pa "defrost".
Kune nzira dzakawanda dzekubika tuna. Nzira dzinonyanya kufarirwa ndeyekugocha, kuigocha mupoto, uye kuigocha. Sezvo hove iyi ine kunaka kwakapfava, zviri nyore kuigocha nechero chinwiwa kana muto waunoda.
Chinhu chakakosha ndechekuti, sehove chero ipi zvayo, bikai tortellini kusvika tembiricha yemukati yasvika 145 degrees Fahrenheit (145°F).Inofanira kubikwa zvakanaka. Hove yakabikwa zvakanaka inofanira kunge yakachena chose mukati, uye zvidimbu zvinofanira kupatsanurwa zviri nyore kana zvikaboorwa neforogo.
Mharidzo Yekuenda Nayo Kumba
- Swordfish ihove ine hutano hwakanaka ine mapuroteni akawanda uye zvinovaka muviri zvakaita seOmega-3 ine hutano mumoyo.
- Zvisinei, kungwarira kunofanira kuitwa nekuda kwehuwandu hwakawanda hwemercury .
- Vakadzi vane pamuviri, vanaamai vanoyamwisa, nevana vadiki vanofanira kudzivisa kudya hove zvachose. Kana usina chokwadi, iva nechokwadi chekubvunza chiremba wako.
- Kunyangwe vanhu vakuru vane hutano hwakanaka vanofanira kudya hove zvine mwero uye dzimwe nguva chete.
- Gara uine chokwadi chekuti hove dzabikwa zvakanaka. Izvi zvinobatsira kuderedza huwandu hwemercury zvishoma uye kudzivirira chepfu yechikafu.
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