Kubva patakanga tiri vaduku, takanzwa nezve "hove yebhuruu", asi vanhu vashomanana vanoziva chaizvo kuti chii, ndeapi marudzi aripo, nei zvakakosha uye zvipi zvinobatsira zvinounza kumuviri wedu. Ichi ndicho chikonzero isu takafunga kutaura zvese murugwaro rumwe chete.
Hove dzine mafuta dzakazara nezvinobatsira, dambudziko nderekuti makungwa akasvibiswa polychlorinated biphenyls, dioxins, mercury uye microplastics, idzo dzinoungana muhove dzozopfuudzwa kwatiri.
Tichisiya nyaya yekusvibiswa uye chikamu chisina kunaka, isu tichaisa pfungwa pahove dzine mafuta uye tichatsanangura kuti ndeapi marudzi ehove ari chikamu cheboka iri rakasarudzwa uye rinokosheswa, huwandu hwevhiki hwatinofanira kudya, mamwe mazano e mabikirwo uye maitiro ayo uye mabhenefiti, kuve pachena kuti chikafu chinoda muviri wedu.
Chii chinonzi hove yebhuruu? Mhando uye chipimo chemushonga
Chikamu chehove yebhuruu hachina kurongeka, asi chinoreva mhando dzayo uye bluish hue yemakero ayo ekunze. Idzi hove dzinoita nzendo refu uye kuti dzipedze dzinofanira kuunganidza mafuta uye mafuta aya anopesvedzera zvakananga ruvara rwezvikero zvadzo.
Kuti uidzidze kamwechete uye zvachose, tichapa runyoro rwemhando dzese dzehove dziri mukati meboka iri:
- Tuna.
- Sardine.
- Mackerel.
- Salimoni.
- Eel.
- Herring.
- Boquerón (inozivikanwawo seanchovy).
- Eel.
- Mackerel.
- Bass.
- Conger.
- Turbot.
- Sea bream.
- Red mullet.
- Greendel.
- northern bonito.
- Swordfish.
- Pomfret.
- Imbwa.
- Lamprey.
- mackerel.
Maererano nenyanzvi, mari inokurudzirwa pavhiki zvidimbu zviviri zvehove dzine mafuta uye 2 zvidimbu zvehove dzebhangi pane mamwe mazuva. Kana uine matambudziko echolesterol kana chirwere chemoyo, unogona kuwedzera kudyiwa kwehove dzine mafuta kusvika ku2 zvidimbu pasvondo.
Nei yakakosha?
Vanachiremba vezvekudya uye vanachiremba vanosimbirira pakudya hove dzine mafuta nekuda kwemhando dzadzo dzinovaka muviri uye nekuti ine zvimwe zvakakosha zvinovaka muviri zvinongowanikwa muchikafu ichi.
Chinhu chakanakisa nezverudzi urwu rwechikafu mafuta ayo, sezvatakambotaura, uye kunze kwaizvozvo, ine hupfumi hwakawanda hweprotein, zvicherwa zvakaita se. iron, ayodhini, phosphorus, magnesium, zingi, potassium, selenium uye calcium, uyewo mavhitaminzi A, boka B, D uye E.
Kudzokera kumafuta, hove dzine mafuta dzakapfuma mumafuta acids, kunyanya Omega 3, iyo yakanaka kune hutano hweeuroni, kuchengetedza mwoyo une hutano, kuderedza ropa, kuderedza cholesterol uye triglycerides, anti-inflammatory properties, inoderedza mikana yekenza. , nezvimwewo.
Zvakanakira kudya hove dzine mafuta svondo rega rega
Iri boka rezvikafu rakazara nemabhenefiti uye kudyiwa kwayo kunokurudzirwa chero nhanho yehupenyu, kunze kwekunge tasangana nezvimwe zvezvinopesana zvatichataura muchikamu chinotevera. Parizvino tichatarisa pane zvinobatsira zveboka iri rekudya:
Inoderedza cholesterol uye triglycerides
Kutenda kune omega 3 fatty acid, yakanaka cholesterol mazinga anowedzera, nepo cholesterol yakaipa inoderera, pamwe ne triglycerides. Ichi ndicho chikonzero kutora marudzi aya ehove kuderedza kuitika kwechirwere chemwoyo.
Kwete izvi chete, asi kune zvakare maitiro akanaka pane immune system, nervous system, uye hutano hwemaziso. Tinofanira kuziva kuti omega 3 inowanikwawo mune zvimwe zvekudya zvakaita semafuta emuriwo, nzungu, mhodzi, magoko, makotapeya, muriwo wemashizha egirinhi nezvimwe.
Yakakwana kune vakadzi vane pamuviri
Vakadzi vane pamuviri uye vanoyamwisa vanofanira kutora hove dzakasiyana-siyana idzi nokuti inokurudzira kukura uye kukura kwe "fetus"., uye kukura kunotevera uye kukura kwouropi hwomwana. Izvi zvinokonzerwa nemafuta anokosha anowanikwa mumhando dzakasiyana dzehove uye mapuroteni ane hutano hwakanyanya.
Kubata pamuviri nekuyamwisa kunotakura dzimwe njodzi maererano nekudya kwaamai, ndicho chikonzero tichikurudzira kubvunza chiremba ane ruzivo chero mibvunzo asati aita chero sarudzo.
Inodzivirira degenerative zvirwere
Kana kutaura nezve degenerative zvirwere the antioxidant chiito mavhitaminzi akadai A, E uye C, ndiwo akakosha. Pachiitiko ichi, hove dzine mafuta hadzina vhitamini C, asi ine imwe 3, zvirinani nekuzvarwa, nekuti kana tikawedzera ndimu kuhove, kana kuperekedza ndiro nemichero nemiriwo saladhi semaranjisi, papaya, broccoli, kare , michero mitsvuku, nezvimwewo, tichave tichipawo huwandu hwakawanda hwevhitamini C kumuviri wedu.
Muchidimbu, kuti iyo antioxidant chiito inodzivirira kubva pakuora kwemaitiro ekuziva, kuchembera kwemasero akadai neuroni, matambudziko ezera ane hukama uye arteriosclerosis. Muchidimbu, kuti tinononoka Alzheimer's, kuchembera, kuchengetedza maziso uye kufarira vasodilation.
Inobatsira kuvandudza DNA
Izvi zvakasiyana-siyana zvehove zvakapfuma muboka B mavitamini uye, zvakare, mavhitamini aya ane basa rekugadzirisazve DNA yemasero ose mumuviri. Saizvozvo, boka revhitamini iri rinofarirawo kugayiwa, kutorwa kwezvinovaka muviri uye kuzvishandura kuita simba.
Muchidimbu, rudzi urwu rwehove mukana wakanaka kwazvo wekuvandudza hutano hwedu zuva rega rega. Asi hapana chikonzero chekufungidzirwa zvakare, sezvo mavhitamini eboka B ari mune zvimwe zvikafu zvakaita semarimu, mazai, nzungu, zvigadzirwa zvezviyo, nezvimwe.
Contraindications yeboka rekudya iri
Takaona kuti hove yebhuruu inoshamisa sei, asi zvikomborero zvayo zvinopera apo mamwe matambudziko ehutano anotanga ayo asingaenderani nawo. Izvi zvinoreva kuti, kune vamwe vanhu avo, nekuda kwehutano hwavo, vanorambidzwa, kana kuti havafaniri kudya hove idzi dziri chikamu cheboka rehove yebhuruu.
Ihove idzi dzakanaka kune vakadzi vane pamuviri, vatambi, varwere vemoyo, vana, vakwegura, nezvimwewo. asi kana tinazvo donha (yakakwira uric acid) tinofanirwa kudzivirira hove dzine mafuta zvachose, pamwe nezvimwe zvekudya zvakaita sehove, nyama yenhengo, nyama tsvuku, doro, fodya, nezvimwe.
Iwe unofanirwa kunyatsochenjerera uye kusavimba "kwezuva hapana chinoitika", unofanirwa kutevera mazano ekurapa kuitira kuti urege kuisa hutano hwedu kana hweavo vakatipoteredza pangozi.