Akuvamile ukudla ukudla ngaphandle kwe-fish curry emakhaya ethu, akunjalo? Kanye nezinhlanzi zasolwandle ezifana ne-tora, i-para, ne-kelavallo, izinhlanzi ezibanjwa emachibini nasemafuleni asemakhaya abizwa ngokuthi i-magura, i-lullu, ne-walayo nazo ziyingxenye evamile yetafula lethu lesidlo sakusihlwa. Kodwa uyazi ukuthi kungakanani ukudla okunempilo okufihliwe ngaphakathi kwale nhlanzi ebizwa ngokuthi i-'magura', esicabanga ukuthi ivame kakhulu? Namuhla, ake sixoxe ngezinzuzo zezempilo zale nhlanzi emnandi nelula ukuyithola.
Iyini le nto engenangqondo?
Kalula nje, i-barbel uhlobo lwenhlanzi oluvame kakhulu emachibini amanzi ahlanzekile ezweni lakithi, okungukuthi, emachibini, emachibini, nasemifudlaneni. I-barbel kulula kakhulu ukuyibona ngenxa yezingxenye ezifana nentshebe (ezibizwa ngokuthi ama-barbel) kuzo zombili izinhlangothi zomlomo wayo.
Abantu abaningi bathi ukunambitheka kwe-mackerel kuncane kancane kunokwezinye izinhlanzi, okusho ukuthi ayinaphunga noma ukunambitheka okunamandla. Kodwa lokho kuyinzuzo ngandlela thile. Ngenxa yalokhu, i-mackerel ifanelekela noma yiluphi uhlobo lomhluzi noma i-curry. Yipheke nge-chili, uyipheke ngobisi, uyithose, imnandi kungakhathaliseki ukuthi uyipheka kanjani.
Yiziphi izinzuzo zokudla umango?
Njengezinye izinhlanzi eziningi, i-mackerel iwukudla okugcwele izakhamzimba ezibalulekile. Intengo yayo ephansi kanye nokunambitheka kwayo okumnandi kuyenza ibe yindawo enhle kakhulu yenyama ebizayo njengenkukhu nengulube.
| Inani lokudla okunempilo | Inzuzo kanye nencazelo elula |
|---|---|
| Amakhalori aphansi | Amagremu ayi-100 emango aqukethe amakhalori ambalwa kakhulu, angama-98. Ngakho-ke, angukudla okuhle kulabo abazama ukulawula isisindo sabo . |
| Icebile ngamaprotheni | Amaprotheni abalulekile ekukhuleni kwamangqamuzana nasekulungisweni kwezicubu emzimbeni. Amagremu ayi-100 emango aqukethe cishe amagremu ayi-13 ephrotheni. Leli inani elikhulu lephrotheni elidingekayo ngosuku. |
| Ucebile nge-Vitamin B12 | Abantu abaningi bantula i-vitamin B12. Le vithamini ibalulekile ekusebenzeni kwesimiso sezinzwa kanye nokukhiqizwa kwamaseli abomvu egazi. Ngokumangalisayo, ukudla amagremu ayi-100 kuphela emango kunganikeza okungaphezu kwenani elinconywayo lansuku zonke le-vitamin B12. |
| Amafutha Anempilo | Nakuba ziqukethe amafutha agcwele angenampilo, ziqukethe nenani elihle lamafutha anempilo, ikakhulukazi ama-omega-3 fatty acids , angasiza ekuvikeleni ezifweni zenhliziyo, eminye imidlavuza, kanye ne-dementia. |
Ezinye izinzuzo ezivamile zokudla izinhlanzi
Ngokuvamile, inhlanzi iwumthombo omuhle kakhulu wamaprotheni kanye ne-omega-3. Odokotela batusa ukudla inhlanzi okungenani kabili ngesonto ukuze uthole ukudla okulinganiselayo.
Ama-fatty acid e-Omega-3 anomphumela omuhle ezintweni ezifana nokujiya kwegazi kanye nokuminyana kwemithambo yegazi. Aphinde asize ekulawuleni izimo ezifana nokushaya kwenhliziyo okungajwayelekile.
Ezinye izifundo zibonise ukuthi ama-omega-3 angasiza ekunciphiseni izimpawu zokucindezeleka kanye nezinye izinkinga zempilo yengqondo ezenzeka ngokuguga. Uma ungathandi ukudla izinhlanzi, ungathatha izithasiselo zamafutha ezinhlanzi ukuze uthole ama-omega-3 akho. Kodwa uma uthanda, kubalulekile ukukhetha umkhiqizo ohlanziwe ongenawo amakhemikhali angadingekile.
Ingabe kuphephile ngempela ukudla i-maguro?
Inhlanzi ivame ukuba ukudla okunempilo kakhulu. Kodwa-ke, kunezimo ezithile ezikhethekile lapho kudingeka uqaphele khona. Isibonelo, ezinye izinhlobo zezinhlanzi zingase zibe nensimbi esindayo ebizwa ngokuthi i-mercury.
Abesifazane abakhulelwe kufanele baqaphele kakhulu ngalokhu, njengoba amazinga aphezulu e-mercury angathinta ukukhula komntwana ongakazalwa. Ngakho-ke uma unokungabaza ngalokhu, kungcono ukukhuluma nodokotela wakho futhi ufune iseluleko . Ezimweni eziningi, izinzuzo zezakhamzimba ezifana ne-omega-3 zidlula kakhulu izingozi ze-mercury.
Kungcono yini ukuba nezinhlanzi ezivela echibini noma ezifuywayo?
Lona umbuzo abantu abaningi abanawo. Uma uya esitolo, ezinye izinhlanzi zibizwa ngokuthi 'ezifuywe epulazini', kanti ezinye zibizwa ngokuthi 'ezibanjwe endle' noma 'ezibanjwe emfuleni'. Uyini umehluko?
- Izinhlanzi ezifuywe epulazini: Lezi zinhlanzi zifuywa emathangini amakhulu endaweni elawulwayo.
- Izinhlanzi ezibanjwe endle: Lezi zinhlanzi zibanjwa ezindaweni zazo zemvelo, njengamachibi, imifula kanye nemifudlana.
Ngokumangalisayo, izinhlanzi ezifuywayo ngezinye izikhathi zingaba namazinga aphezulu amakhemikhali emizimbeni yazo kunezinhlanzi ezisendaweni yazo yemvelo. Ziphinde zibe sengozini enkulu yokuthola izifo ngenxa yezindlela zokulima ezisetshenziswayo.
Ngakolunye uhlangothi, okuqukethwe yi-omega-3 yezinhlanzi ezivela emachibini/emifuleni kungase kube ngaphansi kancane kunokwezinhlanzi ezifuywayo. Kodwa-ke, ngenxa yokukhathazeka ngamakhemikhali, abantu abaningi bakhetha izinhlanzi ezibanjwe endle. Kodwa-ke, ngokuvamile zibiza kakhulu.
Indlela yokukhetha inhlanzi enhle bese uyipheka kamnandi
Kulungile, manje usuyazi izimfanelo ze-mackerel. Uyikhetha kanjani inhlanzi entsha nenhle uma uya esitolo sezinhlanzi?
- Umbala wenhlanzi kufanele uhlale ufana .
- Kufanele izwakale iqinile uma uyithinta. Uma izwakala ithambile, indala.
- Akufanele kube nephunga elibi nelinamandla. Inhlanzi entsha inephunga elincane kakhulu.
Kulula kakhulu ukupheka i-mackerel. Ungathenga ama-fillets asuswe amathambo. Noma ungathenga ama-steak. Ngakho-ke, yenza umhluzi obabayo nge-mackerel oyilethe ekhaya, noma uyipheke ngobisi, bese uyidla ne-coconut sambol nelayisi elibomvu! Noma ungayithosa ngokujulile nge-turmeric encane nosawoti. Lena inhlanzi engangezwa ekudleni kwakho ngezindlela eziningi.
Umlayezo Wokuya Nawe Ekhaya
- I-Magura uhlobo lwenhlanzi olungabizi kakhulu, kodwa olunomsoco kakhulu futhi olutholakala kalula.
- Lokhu ukudla okunama-calories aphansi, okucebile ngamaprotheni, i-vitamin B12, kanye nama-omega-3 anempilo enhliziyweni.
- Kunezinzuzo kanye nokungalungi phakathi kwezinhlanzi ezifuywayo kanye nezinhlanzi zasendle. Khetha ngokwezidingo zakho kanye namakhono akho.
- Uma uthenga inhlanzi, naka ubusha bayo (umbala, iphunga, ukuqina).
- Uma ungumama okhulelwe futhi unenkinga yokudla izinhlanzi, kubaluleke kakhulu ukukhuluma nodokotela wakho bese ucela iseluleko.
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