Inhlanzi ekheniwe iwukudla okubalulekile emakhaya ethu. Yidle nesinkwa, uyipheke nelayisi, noma wenze i-sambol ebabayo, akukho okulula kunenhlanzi ekheniwe. Phakathi kwalezi zinhlanzi ezikheniwe, ama-sardine ayinhlanzi encane ethandwa kakhulu. Wake wacabanga ukuthi zingaki izinzuzo zempilo umzimba wethu ozithola ngokudla le nhlanzi encane ye-sardine? Kodwa kanye nezinzuzo, kunezinto ezimbalwa okudingeka siziqaphele kancane. Ngakho-ke namuhla, ake sixoxe ngakho konke mayelana nalezi zinhlanzi.
Ubani lo maSardine?
Kalula nje, i-sala iyinhlanzi encane ekhula ibe ngamasentimitha angama-25 ubude futhi ihlala ezikoleni ezilwandle emhlabeni jikelele. Inyama yayo enamafutha nethambile yenze yaba yinto eyinhloko ekudleni kwamazwe amaningi.
Ama-sardine asethinini esiwathenga esitolo atholakala ngoketshezi olufana namafutha, amanzi, noma isosi katamatisi. Nakuba ikhanda livame ukususwa, sidla le nhlanzi isikhumba namathambo kuphelele. Ungamangali, izinzuzo zangempela zempilo zikulawo mathambo nesikhumba.
Uyini umehluko phakathi kwamaSardine nama-Anchovies?
Nakuba zombili ziyizinhlanzi ezincane, iHalmasso incane kuneSalin. Iphinde ibe nokunambitheka okunongwe kancane. Kodwa-ke, njengoba ukunambitheka kuhlukahluka kumuntu nomuntu, into engcono kakhulu ongayenza ukuzama wena ngokwakho futhi uqonde umehluko.
Ziyini izinzuzo zokudla okunempilo ze-saline?
I-Salaya ifana nebhomu elincane elinomsoco eligcwele amavithamini, amaminerali, kanye nezakhamzimba ezibalulekile emizimbeni yethu. Iphinde ibe yinhle kakhulu kulabo abakhathazekile ngesisindo ngoba inama-calories aphansi.
Bheka ithebula elingezansi ukuze uthole umbono omuhle wokuqukethwe kokudla okunomsoco kwamagremu ayi-100 esadinisi esisemathinini emafutheni.
| Isigaba sezakhamzimba | Ubuningi (ngamagremu ayi-100) |
|---|---|
| Amakhalori | 208 |
| Amaprotheni | Amagremu angu-24.6 |
| Amafutha (Amafutha aphelele) | Amagremu angu-11.4 |
| I-Cholesterol | amamiligremu angu-142 |
| I-Sodium - usawoti | Amamiligremu angu-307 |
Ngaphezu kwalokhu, ama-salon athi,
- Ama-fatty acid e-Omega-3
- I-Vitamin D
- I-calcium
- I-Vitamin B12
- Insimbi
- I-Potassium
Kungumthombo omuhle kakhulu wezakhamzimba eziningi ezibalulekile, njenge.
Ngakho-ke, kungani ukudla i-salaya kuhle emzimbeni?
Yebo, isala ukudla okunomsoco kakhulu okungafakwa ekudleni okunempilo. Ake sibheke ezinye zezinzuzo zayo.
- Kuvikela impilo yenhliziyo: Ama-omega-3 fatty acids ku-salmon alungele kakhulu inhliziyo yethu. Athuthukisa ukusebenza kwemithambo yegazi futhi asiza ekunciphiseni i-cholesterol embi. Izifundo zikhombisile ukuthi ukudla i-salmon kanye noma kabili ngesonto kunganciphisa ingozi yesifo senhliziyo cishe ngengxenye yesithathu.
- Kuqinisa amathambo: Njengoba sidla ama-sardine negobolondo, ahlinzeka nge -calcium eningi edingwa yimizimba yethu. Futhi, ama-sardine acebile nge -vitamin D , esiza umzimba ukuthi umunce leyo calcium kahle. Zombili lezi zisiza ukugcina amathambo ethu eqinile futhi enempilo.
- Isiza ekusebenzeni kobuchopho: Ama-Omega-3 nawo abalulekile empilweni yobuchopho. Asiza ukugcina amangqamuzana obuchopho ephilile, agcine inkumbulo enhle, futhi avikele ezifweni ezithile zezinzwa ezihambisana nokuguga.
- Kubaluleke kakhulu komama abakhulelwe kanye nomntwana osesiswini: Ukudla izinhlanzi ezicebile nge-omega-3 njenge-sardine ngesikhathi sokukhulelwa kubaluleke kakhulu ekuthuthukisweni kobuchopho bomntwana kanye nesimiso sezinzwa . Ngakho-ke, kuhle kakhulu omama abakhulelwe, ngeseluleko sikadokotela wabo, ukufaka ama-sardine ekudleni kwabo.
- Kuthuthukisa ukubona: Ama-omega-3s ku-salmon asiza ekunciphiseni ukuwohloka kwe-macular okuhlobene nokuguga kanye nezinkinga zamehlo omile.
- Kuvimbela Ukuntuleka Kwevithamini B12: Ukuntuleka kwevithamini B12 kuvamile, ikakhulukazi kubantu asebekhulile. Lokhu kungaholela ezinkingeni zezinzwa njengokungazweli kanye nobuthakathaka. Isilinganiso esisodwa sesipinashi singanikeza inani eliphindwe kathathu elinconywayo nsuku zonke levithamini B12.
Izingozi okufanele uziqaphele lapho udla ama-salamander
Njengakho konke, kunezici ezimbalwa okudingeka sizicabangele lapho sithenga i-salon.
Into ebaluleke kakhulu ukuthi ukudla okuningi kakhulu akukuhle. Nakuba amasaladi ewukudla okunomsoco, kuwukuhlakanipha ukudla ngokulinganisela.
| Ingozi | Incazelo nokuthi ubani okufanele akhathazeke |
|---|---|
| Ukudla usawoti omningi (i-sodium) | Ukudla okusemathinini kunosawoti omningi. Uma une -high blood pressure , akuwona umqondo omuhle ukudla usawoti omningi. Ngakho-ke nciphisa inani olidlayo, noma ukhethe izinhlobo ezine-sodium ephansi. |
| I-Gout | Ama-leek awukudla okunamakhemikhali amaningi abizwa ngokuthi ama-purines. Lawa ma-purines aguqulwa abe yi-uric acid emzimbeni. Njengoba ukwanda kwe-uric acid kungalungile kubantu abane -gout , kubalulekile ukugwema ukudla ama-leek noma ukufuna iseluleko kudokotela. |
| Amatshe Ezinso | I-uric acid efanayo ebangela i-gout ingabangela namatshe ezinso. Futhi, okuqukethwe usawoti omningi ku-saline kwandisa ingozi yamatshe ezinso. Ngakho-ke, abantu abanale ngozi kufanele baqaphele lapho bedla i-saline. |
| Izinsimbi Ezisindayo | Nakuba ingenawo ama-mercury amaningi njengezinhlanzi ezinkulu, izinhlanzi ezincane njenge-mackerel nazo zingaqukatha inani elincane lezinsimbi ezisindayo. Kodwa-ke, izifundo ziphakamisa ukuthi amazinga e-mercury kuma-mackerel aphephile ukudliwa ngabantu. Kodwa-ke, kungcono ukugwema ukudla inani elikhulu nsuku zonke. |
| Ukungezwani komzimba | Abanye abantu bangaba ne-allergy ezinhlanzini. Uma uzwa izimpawu ezifana nokucasuka kwesikhumba, ukulunywa, noma ukuvuvukala ngemva kokudla ama-sardine, kungaba yi-allergy. Uma lokhu kwenzeka, funa iseluleko sezokwelapha ngokushesha. |
Ingabe kulungile ngabantu abane-cholesterol ephezulu ukudla i-salo?
Lokhu kuyinkinga kubantu abaningi. Nakuba i-salmon iqukethe i-cholesterol ethile, amafutha 'amahle' e-omega-3 aqukethe asiza ukwehlisa amazinga e-cholesterol 'amabi' (LDL) emzimbeni. Ngakho-ke, ukudla i-salmon esikhundleni sokunye ukudla okunamafutha amaningi njengenyama kungaba wusizo. Kodwa-ke, uma unenkinga ye-cholesterol, kungcono ukukhuluma nodokotela wakho ukuze uthole iseluleko.
Umlayezo Wokuya Nawe Ekhaya
- Ama-sardine awukudla okunempilo okucebile nge-omega-3, i-calcium, kanye ne-vitamin D.
- Ukudla lezi zinto kunezinzuzo eziningi empilweni yenhliziyo yakho, ubuchopho kanye namathambo.
- Usawoti osemathinini ungaba nosawoti omningi (i-sodium). Abantu abanomfutho wegazi ophakeme kufanele baqaphele kakhulu ngalokhu.
- Uma une -gout noma usengozini yokuthola amatshe ezinso, kuwukuhlakanipha ukugwema noma ukunciphisa ukudla amantongomane.
- Njenganoma yini, yidla amasaladi ngokulinganisela nanjengengxenye yokudla okulinganiselayo.
- Uma unenkinga yokudla i-salao ngenxa yesimo sakho sempilo, hlala uthintana nodokotela wakho.
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