⚡ Interactive Clinical Tool
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
Ngubani kanye kanye umntu othanda iPescatarian?
Ngamafutshane, umntu otya i-pescatarian ngumntu otya ukutya kwemifuno okuquka iintlanzi kunye nezinye iintlobo zokutya kwaselwandle. Ukutya kwakhe okuphambili kuquka oku kulandelayo:- Iziqhamo nemifuno
- Amazimba
- Iimbotyi ezifana neelentile kunye neetships
- Amantongomane kunye nembewu.
- Amaqanda nokutya kobisi (abanye bayakuphepha oku, kodwa uninzi luyazitya)
- Kwaye okona kubaluleke kakhulu, intlanzi kunye nezinye iintlobo zokutya kwaselwandle ezifana ne-shrimp, i-squid, kunye ne-crab.
Kutheni abantu bephendukela kolu hlobo lokutya lwePescatarian?
Kukho izizathu ezibini eziphambili zoku. Abanye abantu benza esi sigqibo ngokusekelwe kwizizathu zokusingqongileyo. Bakholelwa ukuba ukukhulisa izilwanyana zasemhlabeni ukuze bafumane inyama kuyonakalisa indalo, kudla izixhobo zendalo ezininzi kakhulu, kwaye kubangela ungcoliseko. Nangona kunjalo, uninzi lwabantu lukhetha oku kutya okusekelwe kwintlanzi kuba luxhalabele impilo yabo. Uphando luye lwabonisa nokuba oku kutya okusekelwe kwizityalo nakwintlanzi kuluncedo kakhulu emzimbeni.
✨ Clinical nutrition
Verified Partner
Clinical vitamins and nutritional supplements
Clinically proven high quality vitamins, minerals and immune nutritional supplements.
Check Availability →Zithini iingenelo zempilo zokwenyani zoku?
Njengenyama, intlanzi ikwangumthombo olungileyo weproteni. Nangona kunjalo, intlanzi ineenzuzo ezininzi xa ithelekiswa nenyama ebomvu.Izifundo zibonisa ukuba ukunciphisa okanye ukuphelisa ngokupheleleyo ukutya inyama ebomvu, ngakumbi, kunciphisa umngcipheko wesifo sentliziyo kunye noxinzelelo lwegazi oluphezulu .
Umhlobo osenyongweni entliziyweni!
Intlanzi yinto enceda kakhulu kwimpilo yentliziyo yakho.- Amafutha agcweleyo aphantsi : Nangona inyama ebomvu inamafutha agcweleyo anobungozi kwintliziyo, intlanzi ayinamafutha amaninzi kakhulu kolu hlobo.
- Ityebile kwi -Omega-3 : Iintlanzi ezinamafutha ezifana nesalmon, i-mackerel, i-herring, kunye ne-sardines zityebile kwi -omega-3 fatty acids enempilo entliziyweni. Ezi omega-3s zineengenelo ezininzi emizimbeni yethu.
- Iyanciphisa ukwakheka kwe-plaque, okuyiqoqo lamafutha kwimithambo yegazi.
- Inciphisa umngcipheko wentliziyo engaqhelekanga (i-arrhythmia) .
- Inceda ekunciphiseni ii-triglycerides, uhlobo lwamafutha amabi egazini. Oku kukwaluncedo kakhulu kwimpilo yentliziyo.
- Ezi fatty acids zisempilweni zikwanceda ekulawuleni uxinzelelo lwegazi.
Ukunciphisa umngcipheko womhlaza
Uphando lukwafumanise ukuba ukunciphisa ukutya inyama ebomvu, ingakumbi inyama esetyenzisiweyo, kunokunciphisa umngcipheko wokuba neentlobo ezithile zomhlaza, njengomhlaza wamathumbu amakhulu.Unethamsanqa lokuphila ixesha elide?
Olunye uphando lufumanise ukuba abantu abalandela ukutya okune-pescatarian badla ngokuphila ixesha elide kunabo batya inyama ebomvu kunye nenkukhu.Ngaba kukho naziphi na iingxaki kule ndlela? Zeziphi izinto ekufuneka uzilumkele?
Njengayo yonke into ebomini, ukuba ne-overdose yento ayilunganga. Iintlanzi kunye nokutya kwaselwandle azikho ngaphandle. Kukho izinto ezimbalwa ekufuneka uzazi ukuba ucinga ngale ndlela yokutya.Ingozi yeMercury
Le yeyona nto iphambili. Ezinye iintlobo zeentlanzi, ingakumbi iintlanzi ezinkulu eziphezulu kwikhonkco lokutya elwandle, zinokuba namanqanaba aphezulu esinyithi esinzima esibizwa ngokuba yi-mercury emizimbeni yazo. Le mercury inokuba yingozi kwimpilo yethu, ingakumbi kwinkqubo yemithambo-luvo. Aba bantu kufuneka balumke ngakumbi:- Oomama abakhulelweyo
- Oomama abancancisayo
- Abantwana abancinci
| Inqanaba leMercury | Imizekelo (kuquka iintlanzi eziqhelekileyo eSri Lanka) |
|---|---|
| I-mercury ephezulu (kuphephe ukuthatha kakhulu) | Intlanzi yeSwordfish, iShark, iKing Mackerel/iTuna enkulu |
| I-mercury ephantsi (udidi lokutya) | Iisardine, iHerring, iSalmon, iiAnchovies, iShrimp, iSquid, iSmallmouth Bass |
Ukunqongophala kwesinyithi
Inyama ebomvu yenye yezona zinto zibalaseleyo ekufumaneni i-iron emizimbeni yethu. Ngoko ke, ukuba siyeka ukutya inyama ebomvu ngokupheleleyo, abanye abantu banokuba nokungabikho kwe-iron. Oku kubaluleke kakhulu kubafazi abasexesheni . Kodwa akukho nto ifanele ixhalabise ngayo. Kukho ukutya okuninzi okusekelwe kwizityalo okutyebileyo kwi-iron.- Iilentile, iitshizi, iimbotyi eziluhlaza
- Imifuno eluhlaza okwesibhakabhaka efana nesipinatshi, ikale, isipinatshi, kunye namagqabi emoringa
- I-Tofu
- Iinkozo eziqiniswe ngentsimbi
Musa ukukhohliswa yileyibhile ethi "abatya imifuno"!
Akuzona zonke ukutya ezibhalwe "ezingenanyama" okanye "ezingenamifuno" eziphilileyo. Ngamanye amaxesha ezi zinokuba kukutya okucutshungulwe kakhulu. Zinokuba neswekile eninzi, ityuwa, kunye namafutha angenampilo. Ngoko ke, nokuba ulandela luphi uhlobo lokutya, kungcono ukuzama ukutya ukutya okuninzi okungacutshungulwanga, okwendalo kangangoko kunokwenzeka. Eyona nto ibalulekileyo kukuthetha nogqirha wakho wosapho ngaphambi kokuba wenze utshintsho olukhulu kangaka lokutya ukuqinisekisa ukuba zonke iimfuno zakho zesondlo ziyagutyungelwa. Uya kukwazi ukukunika ingcebiso yesondlo oyifunayo.Umyalezo Wokuya Ekhaya
- I-Pescatarian kukutya kwemifuno okuquka iintlanzi kunye nokutya kwaselwandle. Ayityi nyama yezilwanyana zasemhlabeni.
- Olu lukhetho olusempilweni kakhulu kuba lutyebile kwi-omega-3 fatty acids enempilo entliziyweni.
- Iintlanzi ezinkulu ezifana ne-king mackerel kunye ne-shark zinokuba namanqanaba aphezulu e-mercury, ngoko ke oomama abakhulelweyo kunye nabantwana abancinci bafanele bakhethe iintlanzi ezingena-mercury ininzi.
- Ekubeni ungayityi inyama ebomvu, qiniseka ukuba ufumana isixa esifunekayo se-iron ekutyeni okusekwe kwizityalo okufana neelentile kunye nemifuno eluhlaza enamagqabi.
- Ukukhetha ukutya kwendalo, okupheleleyo kusoloko kuyindlela engcono kakhulu kunokutya okucutshungulwayo okubhalwe "okungenanyama."
- Ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, cinga ngeemfuno zakho zesondlo.Kubaluleke kakhulu ukuxoxa ngale nto nogqirha wakho.
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