Intlanzi efakwe ebhotileni kukutya okubalulekileyo emakhayeni ethu. Yitye nesonka, uyipheke nerayisi, okanye wenze i-sambol eqhotsiweyo, akukho nto ilula kunentlanzi efakwe ebhotileni. Phakathi kwezi ntlanzi zifakwe ebhotileni, ii-sardines zintlanzi encinci ethandwayo kakhulu. Ngaba wakha wacinga ngeenzuzo zempilo ezifunyanwa ngumzimba wethu ngokutya le ntlanzi incinci ye-sardine? Kodwa kunye neenzuzo, kukho izinto ezimbalwa ekufuneka sizilumkele kancinci. Ke namhlanje, masithethe ngayo yonke into ngezi sardines.
Ngubani lo Sardines?
Ngamafutshane, isala yintlanzi encinci ekhula ibe malunga neesentimitha ezingama-25 ubude kwaye ihlala kwizikolo ezikwiilwandle kwihlabathi liphela. Inyama yayo enamafutha nethambileyo yenze ukuba ibe yeyona iphambili kwiindlela zokupheka zamazwe amaninzi.
Iisardine ezisemathinini esizithenga evenkileni ziza zilulwelo olufana neoyile, amanzi, okanye isosi yetumato. Nangona intloko idla ngokususwa, sidla le ntlanzi ulusu namathambo aphelele. Ungamangaliswa kukuba, iingenelo zempilo zokwenyani zikwila mathambo nolusu.
Yintoni umahluko phakathi kweeSardines kunye neeAnchovies?
Nangona zombini ziintlanzi ezincinci, iHalmasso incinci kuneSalin. Ikwanayo nencasa ebukhali kancinci. Nangona kunjalo, ekubeni incasa yahlukile kumntu nomntu, eyona nto ingcono onokuyenza kukuzizama ngokwakho uze uqonde umahluko.
Zithini iingenelo zesondlo ze-saline?
Isalaya ifana nebhombu encinci yesondlo egcwele iivithamini, iiminerali, kunye nezondlo ezibalulekileyo emizimbeni yethu. Ikwalungile kakhulu kwabo baxhalabele ubunzima kuba ineekhalori eziphantsi.
Jonga itheyibhile engezantsi ukuze ufumane umbono olungileyo womthamo wesondlo se-100 grams yesardines esemathinini kwioyile.
| Icandelo lezondlo | Ubungakanani (nge-100 gram nganye) |
|---|---|
| Iikhalori | 208 |
| Iiproteni | 24.6 iigram |
| Amafutha (Amafutha ewonke) | Iigram ezili-11.4 |
| I-Cholesterol | Iimiligram ezili-142 |
| Isodiyam - ityuwa | Iimiligram ezingama-307 |
Ukongeza koku, iisalon zithi,
- Ii-omega-3 fatty acids
- IVithamin D
- I-calcium
- I-Vitamin B12
- Intsimbi
- I-Potassium
Ngumthombo olungileyo kakhulu wezondlo ezininzi ezibalulekileyo, ezifana.
Kutheni ke ukutya i-salaya kulungile emzimbeni?
Ewe, isala kukutya okunesondlo kakhulu okunokongezwa kukutya okunesondlo. Makhe sijonge ezinye zezibonelelo zayo.
- Ikhusela impilo yentliziyo: Ii-omega-3 fatty acids ezikwisalmon zilungile kakhulu kwiintliziyo zethu. Ziphucula ukusebenza kwemithambo yegazi kwaye zinceda ekunciphiseni i-cholesterol embi. Izifundo zibonise ukuba ukutya isalmon kanye okanye kabini ngeveki kunokunciphisa umngcipheko wesifo sentliziyo malunga nesinye kwisithathu.
- Yomeleza amathambo: Ekubeni sitya ii-sardine kunye neqokobhe, zibonelela nge -calcium eninzi efunekayo emzimbeni wethu. Kwakhona, ii-sardine zizityebi kwi -vitamin D , enceda umzimba ukuba uyifunxe kakuhle loo calcium. Zombini ezi zinto zinceda ukugcina amathambo ethu omelele kwaye esempilweni.
- Inceda ekusebenzeni kwengqondo: Ii-Omega-3 zibalulekile nakwimpilo yengqondo. Zinceda ukugcina iiseli zengqondo ziphilile, zigcine inkumbulo entle, kwaye zikhusela kwezinye izifo zemithambo-luvo eziza nokwaluphala.
- Kubaluleke kakhulu koomama abakhulelweyo kunye nosana olusesiswini: Ukutya iintlanzi ezityebileyo kwi-omega-3 ezifana neesardine ngexesha lokukhulelwa kubaluleke kakhulu ekuphuhlisweni kwengqondo yomntwana kunye nenkqubo yemithambo-luvo . Ke ngoko, kulungile kakhulu koomama abakhulelweyo, ngengcebiso kagqirha wabo, ukongeza iisardine ekutyeni kwabo.
- Iphucula ukubona: I-omega-3s ekwisalmon inceda ekunciphiseni ukuwohloka kwe-macular okunxulumene nobudala kunye neemeko zamehlo owomileyo.
- Ithintela ukunqongophala kweVithamini B12: Ukunqongophala kweVithamini B12 kuxhaphakile, ingakumbi kubantu abadala. Oku kunokubangela iingxaki zemithambo-luvo ezifana nokungaziva mnandi kunye nobuthathaka. Isabelo esinye sesipinatshi sinokubonelela ngokuphindwe kathathu komlinganiselo ocetyiswayo weVithamini B12 ngosuku.
Iingozi ekufuneka uzazi xa usitya i-salamanders
Njengayo yonke into, kukho izinto ezimbalwa ekufuneka sizicinge xa sithenga i-salon.
Eyona nto ibalulekileyo kukuba ukutya okuninzi kakhulu akulunganga. Nangona iisaladi zizinto ezinempilo, kububulumko ukutya ngokulinganisela.
| Umngcipheko | Inkcazo kunye nokuba ngubani omele akhathazeke |
|---|---|
| Ukutya ityuwa (i-sodium) okwandisiweyo | Ukutya okusemathinini kunetyuwa eninzi. Ukuba une -high blood pressure , ayingombono ulungileyo ukutya ityuwa eninzi. Ngoko ke nciphisa umlinganiselo wokutya, okanye ukhethe iintlobo ezine-sodium ephantsi. |
| Igawuthi | Iileeks kukutya okunekhemikhali ezininzi ezibizwa ngokuba ziipurines. Ezi purines ziguqulwa zibe yi-uric acid emzimbeni. Ekubeni ukwanda kwe-uric acid kungalunganga kubantu abane- gout , kubalulekile ukuphepha ukutya iileeks okanye ukufuna ingcebiso kugqirha. |
| Amatye Ezintso | I-uric acid efanayo ebangela i-gout inokubangela namatye ezintso. Kwakhona, ityuwa eninzi kwi-saline inyusa umngcipheko wamatye ezintso. Ke ngoko, abantu abanale ngozi kufuneka balumke xa besitya i-saline. |
| Iintsimbi Ezinzima | Nangona ingenawo umgquba ophezulu njengeentlanzi ezinkulu, iintlanzi ezincinci ezifana ne-mackerel nazo zinokuba nezixa ezincinci zeesinyithi ezinzima. Nangona kunjalo, izifundo zibonisa ukuba amanqanaba e-mercury kwi-mackerel akhuselekile ukuba atyiwe ngabantu. Nangona kunjalo, kungcono ukuphepha ukutya okuninzi yonke imihla. |
| Ii-aleji | Abanye abantu banokuba ne-aleji kwiintlanzi. Ukuba ufumana iimpawu ezifana nokurhawuzelelwa lusu, ukurhawuzelelwa, okanye ukudumba emva kokutya ii-sardine, oko kusenokuba yi-aleji. Ukuba oku kuyenzeka, funa ingcebiso kagqirha ngoko nangoko. |
Ngaba kulungile ukuba abantu abane-cholesterol ephezulu batye i-salo?
Le yingxaki kubantu abaninzi. Nangona isalmon inayo i-cholesterol, amafutha 'alungileyo' e-omega-3 aquletheyo anceda ekunciphiseni amanqanaba 'e-cholesterol' embi (LDL) emzimbeni. Ke ngoko, ukutya isalmon endaweni yokutya okunye okunamafutha amaninzi njengenyama kunokuba luncedo. Nangona kunjalo, ukuba unengxaki ye-cholesterol, kungcono ukuthetha nogqirha wakho ukuze akunike ingcebiso.
Umyalezo Wokuya Ekhaya
- Iisardine kukutya okunesondlo okutyebileyo kwi-omega-3, i-calcium, kunye ne-vitamin D.
- Ukutya kwazo kuneengenelo ezininzi kwimpilo yentliziyo yakho, ingqondo yakho kunye namathambo akho.
- Ityuwa ekwikotini inokuba netyuwa eninzi (isodium). Abantu abanoxinzelelo lwegazi oluphezulu kufuneka balumke kakhulu ngale nto.
- Ukuba une -gout okanye usemngciphekweni wokuba namatye ezintso, kububulumko ukuphepha okanye ukunciphisa ukutya amandongomane.
- Njengayo nayiphi na into, yitya iisaladi ngokulinganisela nanjengenxalenye yokutya okunesondlo.
- Ukuba unenkxalabo malunga nokutya i-salao ngenxa yemeko yakho yempilo, soloko uqhagamshelana nogqirha wakho.
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