Akuqhelekanga ukutya isidlo ngaphandle kwe-fish curry emakhayeni ethu, akunjalo? Kunye neentlanzi zaselwandle ezifana ne-tora, i-para, kunye ne-kelavallo, iintlanzi ezibanjiswa kumachibi endawo kunye nemilambo ebizwa ngokuba yi-magura, i-lullu, kunye ne-walayo nazo ziyinxalenye eqhelekileyo yetafile yethu yesidlo sangokuhlwa. Kodwa uyazi ukuba ingakanani isondlo esixabisekileyo esifihliweyo ngaphakathi kwale ntlanzi ebizwa ngokuba yi-'magura', esicinga ukuba ixhaphake kakhulu? Namhlanje, masithethe ngeenzuzo zempilo zale ntlanzi imnandi nelula ukuyifumana.
Yintoni le ingenamsebenzi?
Ngamafutshane, i-barbel luhlobo lwentlanzi oluxhaphakileyo kwiindawo zamanzi acocekileyo kwilizwe lethu, oko kukuthi, amachibi, amachibi, kunye nemilambo. I-barbel kulula kakhulu ukuyibona ngenxa yeendawo ezifana neendevu (ezibizwa ngokuba zii-barbels) kumacala omabini omlomo wayo.
Abantu abaninzi bathi incasa ye-mackerel incinci kancinci kuneyezinye iintlanzi, oko kuthetha ukuba ayinavumba okanye incasa enamandla. Kodwa loo nto iluncedo ngandlela thile. Ngenxa yoku, i-mackerel ifanelekile kulo naluphi na uhlobo lomhluzi okanye i-curry. Yipheke ngetshili, uyipheke ngobisi, uyiqhotse, imnandi nokuba uyipheka njani.
Zithini izibonelelo zokutya iimango?
Njengezinye iintlanzi ezininzi, i-mackerel kukutya okuzele zizakhamzimba ezixabisekileyo. Ixabiso layo eliphantsi kunye nencasa emnandi kuyenza ithathe indawo yenyama ebiza kakhulu efana nenkukhu kunye nehagu.
| Ixabiso lesondlo | Inzuzo kunye nengcaciso elula |
|---|---|
| Iikhalori eziphantsi | Iigram ezili-100 zeemango zineekhalori ezimbalwa kakhulu, ezingama-98. Ke ngoko, zilungile kakhulu kwabo bazama ukulawula ubunzima babo . |
| Ityebile kwiproteni | Iproteni ibalulekile ekukhuleni kweeseli kunye nokulungiswa kwezicubu emzimbeni. Iigram ezili-100 zeemango ziqulethe malunga neegram ezili-13 zeproteni. Eli lixabiso elikhulu leproteni elifunekayo ngosuku. |
| Ityebile kwiVitamin B12 | Abantu abaninzi abanayo i-vitamin B12 eyaneleyo. Le vithamini ibalulekile ekusebenzeni kwenkqubo yemithambo-luvo nasekuvelisweni kweeseli ezibomvu zegazi. Okumangalisayo kukuba, iigram ezili-100 zeemango kuphela zinokubonelela nge-vitamin B12 engaphezulu kunomlinganiselo wemihla ngemihla ocetyiswayo. |
| Amafutha asempilweni | Nangona ziqulethe amafutha agcweleyo asempilweni, zikwanawo namafutha asempilweni amaninzi, ingakumbi i-omega-3 fatty acids , enokunceda ekukhuseleni kwizifo zentliziyo, ezinye iintlobo zomhlaza, kunye ne-dementia. |
Ezinye izibonelelo eziqhelekileyo zokutya intlanzi
Ngokubanzi, intlanzi ngumthombo omkhulu weproteni kunye ne-omega-3. Oogqirha bacebisa ukutya intlanzi ubuncinane kabini ngeveki ukuze kubekho ukutya okunesondlo.
Ii-omega-3 fatty acids zinefuthe elihle kwizinto ezifana nokugabha kwegazi kunye nokuxinana kwemithambo yegazi. Zikwanceda ekulawuleni iimeko ezifana nokubetha kwentliziyo okungaqhelekanga.
Ezinye izifundo zibonise ukuba ii-omega-3s zinokunceda ekunciphiseni iimpawu zokudakumba kunye nezinye iingxaki zempilo yengqondo ezenzeka ngokwaluphala. Ukuba awukuthandi ukutya intlanzi, ungathatha izongezo zeoyile yentlanzi ukuze ufumane ii-omega-3s zakho. Kodwa ukuba uyathanda, kubalulekile ukukhetha imveliso ecocekileyo engenazo iikhemikhali ezingafunekiyo.
Ingaba kukhuselekile ngokwenene ukutya i-maguro?
Intlanzi idla ngokuba kukutya okunempilo kakhulu. Nangona kunjalo, kukho iimeko ezithile apho kufuneka ulumke kancinci. Umzekelo, ezinye iintlobo zeentlanzi zinokuba nesinyithi esinzima esibizwa ngokuba yi-mercury.
Abafazi abakhulelweyo kufuneka balumke kakhulu ngale nto, njengoko amanqanaba aphezulu e-mercury anokuchaphazela uphuhliso lomntwana ongekazalwa. Ngoko ke ukuba unamathandabuzo ngale nto, kungcono ukuthetha nogqirha wakho kwaye ucele iingcebiso . Kwiimeko ezininzi, iingenelo zezakhamzimba ezifana ne-omega-3 zingaphezulu kakhulu kuneengozi ze-mercury.
Ingaba kungcono ukuba neentlanzi ezivela echibini okanye ezifuywayo?
Lo ngumbuzo abantu abaninzi abanawo. Xa usiya evenkileni, ezinye iintlanzi zibizwa ngokuba 'zifuywe efama', ngelixa ezinye zibizwa ngokuba 'zibanjwe endle' okanye 'zibanjwe emlanjeni'. Yintoni umahluko?
- Iintlanzi ezikhuliswe efama: Ezi ntlanzi zikhuliswa kwiitanki ezinkulu kwindawo elawulwayo.
- Iintlanzi ezibanjwe endle: Ezi ntlanzi zibanjwa kwiindawo zazo zendalo, njengamachibi, imilambo, kunye nemilambo.
Okumangalisayo kukuba, iintlanzi ezifuywayo ngamanye amaxesha zinokuba namanqanaba aphezulu eekhemikhali emizimbeni yazo kuneentlanzi ezikwindawo yazo yendalo. Zikwasengozini enkulu yokufumana izifo ngenxa yeendlela zokulima ezisetyenziswayo.
Kwelinye icala, umxholo we-omega-3 kwiintlanzi ezivela emachibini/emilanjeni unokuba ngaphantsi kancinci kunoweentlanzi ezifuywayo. Nangona kunjalo, ngenxa yenkxalabo malunga neekhemikhali, abantu abaninzi bakhetha iintlanzi ezibanjwe endle. Nangona kunjalo, zihlala zibiza kakhulu.
Indlela yokukhetha intlanzi elungileyo kwaye uyipheke kamnandi
Kulungile, ngoku uyazi iimpawu ze-mackerel. Uyikhetha njani intlanzi entsha nelungileyo xa usiya evenkileni yeentlanzi?
- Umbala wentlanzi kufuneka uhlale ufana .
- Ifanele ivakale iqinile xa uyichukumisa. Ukuba ivakala ithambile, indala.
- Akufuneki kubekho ivumba elibi nelinamandla. Intlanzi entsha inevumba elithambileyo.
Kulula kakhulu ukupheka i-mackerel. Ungathenga ii-fillets zisusiwe amathambo. Okanye ungathenga ii-steaks. Ngoko ke, yenza umhluzi oqholiweyo nge-mackerel oyizise ekhaya, okanye uyipheke ngobisi, uze uyitye ne-coconut sambol kunye nerayisi ebomvu! Okanye ungayiqhotsa nge-turmeric encinci kunye netyuwa. Le yintlanzi enokongezwa ekutyeni kwakho ngeendlela ezininzi.
Umyalezo Wokuya Ekhaya
- I-Magura luhlobo lwentlanzi olungabizi kakhulu, kodwa lunesondlo kakhulu kwaye kulula ukuyifumana.
- Oku kukutya okuneekhalori eziphantsi, okutyebileyo kwiproteni, i-vitamin B12, kunye ne-omega-3s enempilo yentliziyo.
- Kukho iingenelo kunye neengxaki phakathi kweentlanzi ezifuywayo kunye neentlanzi zasendle. Khetha ngokweemfuno zakho kunye namandla akho.
- Xa uthenga intlanzi, qaphela ukuba itsha (umbala, ivumba, ukuqina).
- Ukuba ungumama okhulelweyo kwaye uneengxaki zokutya intlanzi, kubaluleke kakhulu ukuthetha nogqirha wakho kwaye ufumane ingcebiso.
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