Njani luncedo herring, iimpahla zazo kunye caloric

Fish - nto ngokuqinisekileyo imveliso luncedo kakhulu ukuba abe phezu kwetafile ubuncinane kanye ngeveki. Kodwa ukuba iintlobo ebomvu ayabiza kakhulu, kufuneka wazi ukuba ayikho na imveliso engenye ayibizi kakhulu. Nguwo lo herring kwecacileyo, limnandi, eziqhelekileyo kuthi ukususela ebuntwaneni, kwaye zizityebi ngakwicala leeprothini, ukulandela izinto yaye kubalulekile ukuba izinto emzimbeni wethu. Namhlanje sifuna ukuthetha izinto herring luncedo, ukuba kwixesha elizayo uya kwazi njani diversify menu zabo ugcine imali yentsapho njalo.

ingcaciso emfutshane

Mhlawumbi akukho mntu akakwazi ukuba kukhangeleka ngathi herring eqhelekileyo. Le ntlanzi iphila umhlambi omkhulu kwiilwandle ezibandayo, kwaye yaveliswa kukuninzi. Olu hlobo lweentlanzi ezo bobabo usapho ngeentlanzi ezithile. Kukho iintlobo ezingaphezu kwe-60 herring, eziya kwahluka ngembonakalo yaye incasa. Ukuba unomdla ngaphezu herring luncedo, kufuneka kukhunjulwa ukuba oku kuxhomekeke kakhulu ixesha lokuvuna. Kanye nesalmon kunye Scombridae, herring imihlobo ngamanqatha. Noko ke, iphekwe kakuhle, oko edliwayo, kwanabo esitya ukutya engqongqo.

isakhiwo

Ukuthetha ngento na herring luncedo, kubalulekile ukuqonda ukuba umzimba wethu ufumana ekusetyenzisweni kwayo. Okokuqala konke oku ngowona mthombo weeproteni. Okubangela malunga-20% ye-ubunzima iyonke. Kwakhona kubalulekile kunye nomxholo eliphezulu asidi kubalulekile acid. Kodwa umxholo inqatha ziyahluka kakhulu. Summer herring owomileyo, iqulathe ukuya kwi-3% ngamanqatha. Winter nasentlakohlaza intlanzi ithathwa lixabiseke kakhulu. Ziquka ukuya kwi-30% okunamafutha ekhethekileyo. Nokuba awazi ukuba yintoni na herring luncedo, sive sonke ngaye ukususela ebuntwaneni bakhe. Uyadinga asidi enza ngenqatha, kukho inzuzo enkulu ukuba intliziyo.

Umgca eyahlukileyo kubalulekile ukuphawula iivithamini kunye neeminerali. Nawuphi kwaselwandle ngumthombo oxabisekileyo ezi izinto. Ukubunjwa iquka iivithamini D, A, PP, iqela B, ayodini, calcium, phosphorus, potassium, magnesium isodiyam, kunye zinc fluoride. Akukho mfuneko yokuthenga izakhiwo vitamin eqolo ekhemesti, nto leyo ayikaqondwa zifunxwe ngumzimba. Kungcono kakhulu ukutya intlanzi fresh rhoqo.

indlela yokulungisa

Ukusetyenziswa kwaso nasiphi na mveliso yahluka phezu ugqibe ngayo ukulilungisa. Yiloo nto ngaphandle kunye nentlanzi. amaninzi kakhulu oogqirha iinwele unikwa, nokuba ngetyuwa herring luncedo. Oku ukulungiselela ofanelekileyo, kuba kugcina zonke iipropati luncedo. Ukongeza, le ntlanzi yohlukile incasa elihle. Ukuba ucinga ukuba ayikho okunencasa kakhulu, nawe nje kusetyenziswa abeke eninzi ityuwa ekutyeni. Zama iintsuku ezimbalwa musani ukudla ityuwa, kunye receptors ziya sime ngeenyawo kwakhona.

Noko ke, Isigidimi obuthathaka akuqinisekisi Preservation elide imveliso, kangangokuba koovimba, sathenga ezinye izinto ezimbalwa. Wabiza herring, ngetyuwa okanye zifakwa. Le ntlanzi kwakhona ugcina phantse zonke izimbiwa, kodwa isiqulatho ityuwa phezulu ngenxa yokuguga. Le mveliso akukhuthazwa ukuba abafazi abakhulelweyo, abantwana kunye nabantu abanengxaki uxinzelelo oluphezulu lwegazi. Ukuba wathenga iintlanzi wofika ityuwa, zokudla ukuncoma, kuqala hlala kuyo, yaye kuphela emva koko udle.

Kuhleli ukuphendula omnye umbuzo, ingaba herring luncedo kwifomu fresh? Kakade ke, le ntlanzi edliwayo eziphekiweyo okanye ifomu nowezonkana ezisicaba ezingenagwele, kwakunye iyabiliswa. Iintlanzi fresh zithengwa, kokukhona kugcina zonke luncedo. Ngelishwa, imveliso onjalo ukuthenga rhoqo kuphela abahlala kufutshane elwandle. Wonke umntu ukuba athenge frozen okanye ityuwa imveliso semi-ogqityiweyo.

herring osidingayo

Uthetha malunga nokuba luncedo herring ezinetyuwa, kufanele kuphawulwe, yaye lo mzuzu. Namhlanje, indlela yokuphila esempilweni sele kuba yinto eqhelekileyo ukuba baninzi, yaye oko kuthetha ulawulo osidingayo otyiwa. Noko ke, sele sathetha ngalo yokuba osidingayo herring kuxhomekeke kubudala, okusingqongileyo kunye nezinye izinto. Ngenxa yoko, 100 g imveliso ukuze bawe phakathi 85 250 kcal 100g imveliso nganye. ukulungiselela engafanelekanga Ngokuqhelekileyo kunyusa kakhulu ixabiso caloric nowesitya ogqityiweyo. Umzekelo prime babeza ngembiza ngeoli.

Siya kusetyenziswa ukuba ukukhetha ukutya ngaphantsi ophezulu-osidingayo, kube ngoku luyakhuthazwa ngokusebenzisa amajelo eendaba. Noko ke, fish oil - kanye yintoni herring luncedo ityuwa. Ngoko ke, amafutha, ubanjwe omthombo Atlantic herring, yinto efanelekileyo ukuba abe phezu kwetafile yonke imihla. Hi ndlela leyi, aluchaphazeli kwinqanaba ngezondlo Inxusa.

Impembelelo emzimbeni wethu

Malunga nokuqulunqwa le ntlanzi ezizodwa kunye nefikelelekayo sele sathetha kancinci. Nendlela le iseti yonke iivithamini kunye acid kuchaphazela umzimba wethu?

• Kuqala kwinto zonke, siphawula ukuba ukusetyenziswa qho herring lunceda ukuqinisa amajoni omzimba. Emihle bonke, ukuba kubhaliwe ebilisiweyo, wazosa izonkana okanye iyabiliswa.
• A inzuzo enkulu herring kukuba kunempembelelo entle entliziyweni.
• ezinamafutha i nokuthintela obalaseleyo seswekile.
• Omega-3 okunamafutha acid kunye neqela B iivithamini bunjani luvo ukunika amandla lwesenzi.
• Oogqirha bathi ukuba ukusetyenziswa qho herring nempembelelo entle yamehlo kwaye kuqinise ithambo.

Ngokuba ladies

Kuyimfuneko ukuba bakrwelele ngaphezu herring ngetyuwa luncedo kumabhinqa. Le ntlanzi eyahlukileyo nempembelelo entle imeko yesikhumba. Kunye nokusetyenziswa rhoqo kuyo eluswini ukutya ophile, iinwele ziqala ukukhula ukhanye, nezikhonkwane akukho elide stratify. Umgca eyahlukileyo kubalulekile ukuphawula ngaphezu herring luncedo abasetyhini ngexesha lokukhulelwa. Substances ukuba ziqulethwe nokwakhiwa yentlanzi, kubalulekile Palsy. Oku kuyinyaniso ngakumbi ebuchotsheni.

Herring kubaluleke kakhulu ukuba ukusebenzisa amanenekazi ezintle ukuya exesheni. Inyaniso kukuba ngeli xesha lo mfazi ulahlekelwa ngokukhawuleza namathambo. Kwaye herring iqulethe eninzi ivithamin B 12. Kubaluleke kakhulu ukuba ukuyilwa iiseli ithambo. Ngoko ke, lo umhlobo ukususela iintlanzi ebuntwaneni, someleza amathambo kunye kunciphisa ubungozi waphuka.

Ukusetyenziswa herring amadoda

Nje ufuna ukuba umahluko phakathi eziphilayo ezimbini bayoyisakala yaye enkulu. Ngoko ke, simele sibe nazo zonke iintlanzi, yaye ngokukhethekayo yonke imihla. Noko ke, kukho amagama ambalwa enokuthethwa ngoko kubalulekile ukuba abantu herring. Eyokuqala i antioxidant enamandla evumela ukunciphisa isixa iimveliso igcwala egazini labantu. Ekubeni abantu adla benza yezandla, kubo ubukho zentlanzi ekutyeni kukho unxibelelwano.

Umxholo ka-asidi omega 3 ezinamanqatha kunempembelelo entle kuqheleke kwenkqubo sentliziyo. Kwakhona, ndifuna ukuba ukukhumbula ukuba amadoda qho ekucaca ukuba kwamalungu omzimba nokuhlaselwa yintliziyo. inkqubo wokuchama Men kaThixo bangakhuseleki kunye nobudala uba buqapheleke. Herring i ingxelo ngokuqulathwe ivithamin D, nto leyo iba nefuthe entle nokusebenza nezintso.

komzimba

Enye ingongoma ebalulekileyo, ukusetyenziswa ezinamafutha ikuvumela ukuba unciphise umzimba ngaphandle nawuphi na umonakalo emzimbeni. Oku kwenzeka ngokuthe ngcembe, ngenxa yokuba lo herring kufakwe nokudla-osidingayo, ezifana okunamafutha yenkomo, imvu kunye yehagu. Malunga 100 g herring iqulethe isiqingatha imigangatho okuneproteni yemihla ngemihla, kodwa ubuninzi 200 kcal. Gqibezela imifuno nokudla okuziinkozo, kwaye ufumane ithuba yonke imihla ukuze unike umzimba zonke kuyimfuneko, kwaye ngexesha elinye ngokucotha, kungekho nawuphi na umonakalo emzimbeni, ukuncipha.

herring azo

Hayi imveliso uthandwayo phakathi bakuthi. Amanye amakhosikazi engayazi into kuluncedo nebhadi, herring, ulilahle nje kunye izibilini. Enyanisweni, oku uvimba wokwenene kwezondlo. Inkonyane lecithin, iivithamini A, E, D, B, iphosphate kunye nesinyithi, kwakunye nezinye izimbiwa kunye khompawundi eziphilayo, nto leyo ebaluleke kakhulu ukuze likwazi ukusebenza okuqhelekileyo umzimba ukwakha iiseli ezintsha. Izakhi umkhondo kuhlanganiselo herring nebhadi sulphur eninzi kunye potassium, isodiyam nekhalsiyam, nemagnesium, selenium, izinc nesinyithi, ayodini, kunye nezinye izimbiwa. Yinto eyaziwayo ukuba ukusetyenziswa rhoqo amaqanda ekutyeni likuvumela ukuba uyeke ulusu ukwaluphala kwaye ubuyisele abasebatsha.

Izimo

Kufuneka kuqatshelwe ukuba kwemiqathango kakhulu. Oku kunokuba wayengabunyamezeli ngamnye mveliso. Amaxesha amaninzi abantu abaphethwe komzimba akakwazi ukutya intlanzi. Kwakhona, musa ubandakanywe herring ityuwa abantu abane lwegazi, isifo sezintso bewenza nokudumba. Nkqu ngokugqibeleleyo abantu esempilweni kufuneka baqonde ukuba ukhetho ilungileyo ukuba eluhlaza, zosiwe okanye iyabiliswa iintlanzi. Ingalingani neetyuwa emzimbeni, Noko ke, kungakhokelela nemiphumela emibi, kodwa herring ngetyuwa inokuba ukutya mali kuphela kuphela ngamandla.

Herring, mackerel okanye nesalmon

Zizo ezi iintlobo ezintathu ekhethwa kakhulu ngabantu bakuthi, eyona emnandi, ngokoluvo uninzi kubathengi, kodwa iluncedo kakhulu ukusuka kwindawo imbono oogqirha kunye zokudla. Kwaye ngenxa yokuba lo kuthiwa yintshatsheli ngokuqulathwe asidi omega-3 okunamafutha. Kodwa njengoko ixabiso yabo yahluke kakhulu, umbuzo kusengqiqweni, mackerel okanye herring, nto leyo eluncedo ngakumbi. Iisalmon nangoko ngaphandle kukhuphiswano kuba gaba ngokucacileyo kuqala.

Kodwa mackerel olunamafutha kunye herring asezikhundleni malunga ngokulinganayo. Izithako unamalunga efanayo, neentlanzi ezimbini ibe ngaphantsi kwe-8% ngamanqatha. A umxholo kubalulekile omega-3 amanqatha kwezi ntlobo ifikelela-30%. Ngoko ke musa sanukutyhafa xa ungakwazi ukufaka kwi ezityiwa salmon. I-herring yesiqhelo liya kuba enye esihle.