⚡ Interactive Clinical Tool
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
Ngubani ngempela umuntu othanda ukudla i-Pescatarian?
Kalula nje, umuntu odla ukudla okunezinsalela zezilwane (pescatarian) ngumuntu odla ukudla kwemifino okuhlanganisa izinhlanzi nezinye izinhlobo zokudla kwasolwandle. Ukudla kwakhe okuyinhloko kuqukethe:- Izithelo nemifino
- Okusanhlamvu okuphelele
- Imifino efana ne-lentile kanye no-chickpeas
- Amantongomane nembewu.
- Amaqanda nokudla kobisi (abanye bayakugwema nalokhu, kodwa iningi liyakudla)
- Futhi okubaluleke kakhulu, izinhlanzi nezinye izinhlobo zokudla kwasolwandle ezifana ne-shrimp, i-squid, kanye ne-crab.
Kungani abantu bephendukela kulokhu kudla kwe-Pescatarian?
Kunezizathu ezimbili eziyinhloko zalokhu. Abanye abantu benza lesi sinqumo ngokusekelwe ezizathwini zemvelo. Bakholelwa ukuthi ukukhulisa izilwane zasezweni ukuze kudliwe inyama kuyingozi emvelweni, kudla izinsiza zemvelo eziningi kakhulu, futhi kubangela ukungcola. Kodwa-ke, iningi labantu likhetha lokhu kudla okusekelwe enhlanzini ngoba likhathazekile ngempilo yalo. Ucwaningo luye lwafakazela nokuthi lokhu kudla okusekelwe ezitshalweni nasezinhlanzini kuzuzisa kakhulu umzimba.
✨ Clinical nutrition
Verified Partner
Clinical vitamins and nutritional supplements
Clinically proven high quality vitamins, minerals and immune nutritional supplements.
Check Availability →Yiziphi izinzuzo zangempela zempilo zalokhu?
Njengenyama, inhlanzi nayo ingumthombo omuhle kakhulu wamaprotheni. Kodwa-ke, inhlanzi inezinzuzo eziningana uma iqhathaniswa nenyama ebomvu.Izifundo zibonisa ukuthi ukunciphisa noma ukuqeda ngokuphelele ukudla inyama ebomvu, ikakhulukazi, kunciphisa ingozi yesifo senhliziyo kanye nomfutho wegazi ophakeme .
Umngane omkhulu enhliziyweni!
Inhlanzi iyinto esiza kakhulu empilweni yenhliziyo yakho.- Amafutha agcwele aphansi : Nakuba inyama ebomvu inamafutha agcwele alimaza inhliziyo, inhlanzi ayinawo amafutha amaningi alolu hlobo.
- Icebile ku- Omega-3 : Izinhlanzi ezinamafutha njenge-salmon, i-mackerel, i-herring, kanye nama-sardine zicebile ngama -omega-3 fatty acid anempilo enhliziyweni. Lawa ma-omega-3 anezinzuzo eziningi emizimbeni yethu.
- Kunciphisa ukwakheka kwe-plaque, okuyiqoqo lamafutha emithanjeni yegazi.
- Kunciphisa ingozi yokushaya kwenhliziyo okungajwayelekile (i-arrhythmia) .
- Kuyasiza ekunciphiseni ama-triglycerides, uhlobo lwamafutha amabi egazini. Lokhu kuhle futhi empilweni yenhliziyo.
- Lawa ma-fatty acid anempilo asiza nasekulawuleni umfutho wegazi.
Ukunciphisa ingozi yomdlavuza
Ucwaningo luthole nokuthi ukunciphisa ukudla inyama ebomvu, ikakhulukazi inyama ecutshunguliwe, kunganciphisa ingozi yokuthola ezinye izinhlobo zomdlavuza, njengomdlavuza wamathumbu amakhulu.Unenhlanhla yokuphila isikhathi eside?
Ucwaningo olulodwa luthole ukuthi abantu abalandela ukudla okunezinhlungu zesifuba bavame ukuphila isikhathi eside kunalabo abadla inyama ebomvu nenkukhu.Ingabe kukhona okungalungile ngale ndlela? Yiziphi izinto okufanele uziqaphele?
Njengakho konke empilweni, ukudla okuningi kakhulu akukuhle. Inhlanzi nokudla kwasolwandle nakho akuhlukile. Kunezinto ezimbalwa okufanele uziqaphele uma ucabangela lokhu kudla.Ingozi yeMercury
Lokhu kuyinto eyinhloko. Ezinye izinhlobo zezinhlanzi, ikakhulukazi izinhlanzi ezinkulu eziphezulu ochungechungeni lokudla kwasolwandle, zingaba namazinga aphezulu ensimbi esindayo ebizwa ngokuthi i-mercury emizimbeni yazo. Le mercury ingaba yingozi empilweni yethu, ikakhulukazi ohlelweni lwezinzwa. Laba bantu kufanele baqaphele kakhulu:- Omama abakhulelwe
- Omama abancelisayo
- Izingane ezincane
| Izinga le-Mercury | Izibonelo (kufaka phakathi izinhlanzi ezivamile eSri Lanka) |
|---|---|
| I-mercury ephezulu (gwema ukuthatha okuningi kakhulu) | Inhlanzi Enkulu, Ushaka, I-King Mackerel/I-Tuna Enkulu |
| I-mercury ephansi (izinga lokudla) | Amasardine, iHerring, iSalmon, ama-Anchovies, amaShrimp, iSquid, iSmallmouth Bass |
Ukuntuleka Kwensimbi
Inyama ebomvu ingenye yemithombo engcono kakhulu yensimbi emizimbeni yethu. Ngakho-ke, uma siyeka ukudla inyama ebomvu ngokuphelele, abanye abantu bangase babe nokuntuleka kwensimbi. Lokhu kubaluleke kakhulu kwabesifazane abasesikhathini . Kodwa akukho okufanele sikhathazeke ngakho. Kunokudla okuningi okusekelwe ezitshalweni okucebile ngensimbi.- Ama-lentile, ubhontshisi, ubhontshisi oluhlaza
- Imifino eluhlaza okotshani njengespinashi, i-kale, isipinashi, namaqabunga e-moringa
- I-Tofu
- Okusanhlamvu okuqiniswe ngensimbi
Ungakhohliswa ilebula elithi "abadla imifino"!
Akuzona zonke izinhlobo zokudla ezibhalwe ukuthi “ezingenanyama” noma “ezidla imifino” ezinempilo. Ngezinye izikhathi lokhu kungaba ukudla okucutshungulwe kakhulu. Kungaba noshukela omningi, usawoti, namafutha angenampilo. Ngakho-ke, kungakhathaliseki ukuthi ulandela ukudla okunjani, kungcono ukuzama ukudla ukudla okuningi okungacutshungulwe, okwemvelo ngangokunokwenzeka. Into ebaluleke kakhulu ukukhuluma nodokotela womndeni wakho ngaphambi kokwenza ushintsho olukhulu kangaka ekudleni ukuze uqiniseke ukuthi zonke izidingo zakho zokudla okunempilo ziyambozwa. Uzokwazi ukukunikeza iseluleko sokudla okunempilo osidingayo.Umlayezo Wokuya Nawe Ekhaya
- I-Pescatarian iwukudla kwemifino okuhlanganisa izinhlanzi nokudla kwasolwandle. Ayidli inyama yezilwane zasemhlabeni.
- Lokhu kungaba yindlela enempilo kakhulu ngoba kucebile ngama-omega-3 fatty acid anempilo enhliziyweni.
- Izinhlanzi ezinkulu njenge-king mackerel kanye ne-shark zingaqukatha amazinga aphezulu e-mercury, ngakho-ke omama abakhulelwe nezingane ezincane kufanele bakhethe izinhlanzi ezine-mercury encane.
- Njengoba ungayidli inyama ebomvu, qiniseka ukuthi uthola inani elidingekayo le-iron ekudleni okusekelwe ezitshalweni njenge-lentile nemifino eluhlaza.
- Ukukhetha ukudla okungokwemvelo, okuphelele kuhlale kuyindlela engcono kakhulu kunokudla okucutshungulwe okubhalwe ukuthi "okungenanyama."
- Ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni, cabangela izidingo zakho zokudla okunempilo.Kubaluleke kakhulu ukuxoxa ngalokhu nodokotela wakho.
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