Ukutya okunempilo kufuna ubukho beentlanzi. Iintlanzi ze-Omega-3 zibonakaliswe ukunciphisa umngcipheko wesifo senhliziyo, ukudakumba, ukugula kunye nesifo samathambo, kunye nokuphucula ulonwabo lonke. Kodwa ziyintoni?
Iingcali zicebisa ukuba kuthathwe ubuncinane be-250 ukuya kwi-500 milligrams ye-Omega-3 EPA + DHA ngosuku, elilingana malunga nezidlo ezimbini zeentlanzi ezinamafutha ngeveki. Iingcebiso zibiza iindidi ze-Omega-3 okanye intlanzi enamafutha, kodwa kuthetha ukuthini oko?
Yintoni egqalwa njengentlanzi enamafutha?
Ikwabizwa ngokuba yintlanzi enamafutha, intlanzi enamafutha ngowona mthombo weyona mithombo mibini kwezona zintathu zibalulekileyo ze-Omega-3s (EPA kunye ne-DHA). La ma-fatty acids athathwa njengamafutha alungileyo, ngokuchasene ne-fatty saturated fats kwinyama.
Banokubonelela ngeenzuzo ezinkulu kwintliziyo, ingqondo, imiphunga kunye nempilo yokujikeleza. Iidosi eziphezulu zinokunceda ukucothisa ukwakheka kwe-plaque kwimithambo yegazi kunye nokunciphisa ezinye iintlobo zamafutha egazini. Iintlanzi ezibhityileyo, ezifana ne-cod, zinamafutha amancinci kwizicubu zazo, ngoko ke ziqulethe i-acids encinci.
Iintlanzi ezityebileyo zigqalwa njengenazo amafutha angaphezu kwe-5%.. Iintlanzi ezinomlinganiselo ophezulu we-Omega-3s zinokwakheka okuqinileyo, incasa etyebileyo, kunye nombala onzulu. Ngapha koko, zikulungele ukuqhotsa, ukuqhotsa, ukuzingelela ngaphandle, ukubhaka, okanye ukutshonisa imicrowaving.
Iintlanzi ezityebileyo kwi-Omega-3
Ukuthatha ithuba leedosi zemihla ngemihla zale asidi enamafutha, kunomdla ukwazi ukuba zeziphi iintlanzi ezine-Omega-3.
ukufukama
I-Herring idla ngokuvuthwa kwaye isetyenziswe njenge-appetizer phambi kokutya, kodwa ezi ntlanzi zincinci zinokuphekwa kwi-grill, kwi-oveni, okanye esitovini. I-Herring ngumthombo omkhulu weprotheyini, i-calcium, i-magnesium, i-potassium, i-niacin, i-vitamin B-12 kunye ne-selenium.
I-100-gram ekhonza i-Atlantic herring (engakhethwanga) ineekhalori ezili-158 kuphela kwaye inika i-18 grams yeprotheni (i-36% yexabiso lemihla ngemihla elicetyiswayo).
Salmon
I-Steaks kunye neefayili ze-salmon zinokubhaka, ziphekwe, zifakwe, okanye zifakwe. Kwakhona sinokuyonwabela inkonkxa yesalmon ukulungiselela iisaladi okanye iisandwich zesalmon nanini na sijonge ukutya okunesondlo. Kunye ne-Omega 3s, i-salmon ityebile kwiprotheyini, i-magnesium, i-potassium, i-niacin, i-vitamin B-12, kunye ne-vitamin A.
I-100-gram ye-salmon yasendle ine-142 calories kwaye inika i-20 grams yeprotheni.
Imackerel
I-Mackerel idla ngokutshaya okanye ifakwe kwitoti, kodwa iifayili ze-mackerel ezitsha nazo zinokutshizwa okanye zibhakwe. Ukuze ugweme i-mercury, kucetyiswa ukuba ukhethe i-Pacific mackerel. Ukongeza kwi-Omega-3 fatty acids, i-mackerel iphezulu kwi-vitamin B-12, i-niacin, i-selenium, i-magnesium, i-iron, kunye ne-potassium, kunye nesixa esihle seprotheni.
I-100-gram ye-mackerel ineekhalori ze-161 kwaye iqulethe i-25 grams yeprotheni.
Isardadi
Iintlanzana ziintlanzi ezincinci, ezinamafutha adla ngokufumaneka kwiitoti. Ngokuqhelekileyo zihanjiswa ngee-crackers njenge-appetizer. Iintlanzana ezitsha zisenokufumaneka kwindawo yokuthengisa iintlanzi yaye zinokuqhothwa, ziqhotswe, zibhakwe, okanye zitshiswe. Ukongeza kwiprotheni kunye namafutha anempilo, i-sardines iphezulu kwi-vitamin D, i-niacin kunye ne-calcium.
I-100-gram ye-sardines ineekhalori ezingama-208 kwaye inika i-25 grams yeprotheni kunye ne-353 milligrams ye-calcium.
Intlanzi yeswedi
Inyama yayo ethambileyo nethambileyo ilungele ukuqholwa. Kodwa i-swordfish itya iintlanzi ezincinci, ngoko ke ithatha i-mercury eninzi kunye nezinye izinto ezingcolileyo ekutyeni kwazo.
Xa sidla iintlanzi ezinamazinga aphezulu e-methylmercury kwizicubu zayo, inokuchaphazela ingqondo kunye nenkqubo ye-nervous. Inokuba yingozi ngakumbi kwiintsana kunye neentsana. Abantwana nabasetyhini abakhulelweyo okanye abancancisayo bafanele bayiphephe i-swordfish, kunye nokrebe, i<em>tilefish, i<em>king mackerel, ne<em>marlin.
IiAnchovies
Ii-anchovies zifumaneka kwi-pizza okanye kwiisaladi zikaKesare. Ngokuqhelekileyo bakwindawo yokutya okunkonkxiweyo kwiivenkile ezinkulu. Ii-anchovies ezitsha zinokuthi zosiwe okanye zisetyenziswe kwiiresiphi ezibiza iisardadi. Sinokuthenga intlama yeanchovy ukongeza incasa kunye nesondlo kwiisosi. I-Anchovies zizityebi kwiprotheni, i-calcium, i-potassium, i-selenium, i-vitamin B-12 kunye ne-niacin.
Nangona kungenakwenzeka ukuba sitye i-100 grams ye-anchovies ngexesha elinye, le mali ineekhalori ezingama-210, i-29 grams yeprotheni, kunye ne-10 grams yamanqatha angaxutywanga.
Trout
I-Trout yenye intlanzi emhlophe epholileyo, ngoko ifanelekile kubantu abangayithandi incasa yentlanzi yesalmon okanye ityhuna. Ukongeza ekubeni iphezulu kwi-Omega-3 fatty acids, i-trout ikwangumthombo olungileyo weprotheyini, i-calcium, i-magnesium, kunye ne-niacin.
I-100-gram ye-trout yasendle ineekhalori eziyi-119 kunye ne-20 grams yeprotheyini kunye neevithamini B ezininzi.
Tuna
I-tuna idla ngokusetyenziswa njenge-fillet okanye kwiitoti. Iyakwazi ukulungiswa kwi-grill, kwi-oven okanye kwi-grill. Sinokufumana ityhuna enkonkxiweyo kwivenkile yethu yasekhaya. Iindawo zokutyela zeSushi zikwabonelela ngodidi oluphezulu lwetyhuna eyaziwa ngokuba yiAhi Tuna. Abasetyhini abakhulelweyo kunye naye nabani na onesistim somzimba esisengozini kufuneka ayiphephe ityhuna ekrwada, nokuba isuka kwindawo yokutyela eyaziwayo.
I-tuna ngumthombo obalaseleyo we-Omega-3 fatty acids, iprotheni, i-magnesium, i-potassium, i-vitamin B-12, kunye ne-niacin. I-100 grams ye-tuna emhlophe enkonkxiweyo emanzini ineekhalori ze-130, i-28 grams yeprotheni, kunye ne-2 ukuya kwi-3 grams yamafutha anentliziyo.