Ukususela ekubeni sasincinci, sivile malunga "neentlanzi eziluhlaza", kodwa bambalwa kakhulu abantu abazi kakuhle ukuba yintoni na, zeziphi iintlobo ezikhoyo, kutheni kubaluleke kakhulu kwaye ziziphi iingenelo ezizisa emzimbeni wethu. Kungenxa yoko le nto siye sacebisa ukuba sixele yonke into kwisicatshulwa esifanayo.
Iintlanzi ezinamafutha zigcwele izibonelelo, ingxaki kukuba ulwandle lungcolisekile i-polychlorinated biphenyls, i-dioxins, i-mercury kunye ne-microplastics, eziqokelelana kwiintlanzi zize zidlulele kuthi.
Ukushiya umba wokungcola kunye nenxalenye engalunganga, siya kugxininisa kwiintlanzi ezinamafutha kwaye siza kuchaza ukuba zeziphi iintlobo zeentlanzi eziyinxalenye yeli qela elikhethiweyo nelixabiswa kakhulu, isixa seveki esifanele sisitye, ezinye iingcamango iiresiphi kunye neempawu zayo kunye neenzuzo, ukucaca ukuba kukutya okufunwa ngumzimba wethu.
Yintoni intlanzi eluhlaza? Iintlobo kunye nethamo
Udidi lweentlanzi ezihlaza okwesibhakabhaka alukhethi, kodwa lubhekisela kwiintlobo zayo kunye ne-bluish hue yezikali zayo zangaphandle. Ezi ntlanzi zenza uhambo olude kwaye ukuzigqiba kufuneka ziqokelele amanqatha kwaye loo mafutha achaphazela ngokuthe ngqo umbala wezikali zazo.
Ukuyifunda kube kanye, siza kunika uluhlu olukhawulezayo lwazo zonke iintlobo zeentlanzi ezikweli qela:
- Tuna.
- Isadini.
- Imackerel.
- Salmon.
- I-eel.
- Ukufukama.
- I-Boquerón (ekwabizwa ngokuba yi-anchovy).
- I-eel.
- Imackerel.
- Bass.
- Conger.
- I-turbot.
- Ibream yolwandle.
- I-mullet ebomvu.
- Greendel.
- ibhonito yasemantla.
- Intlanzi yeswedi.
- Pomfret.
- I-Dogfish.
- Lamprey.
- imackerel.
Ngokutsho kweengcali, isixa esicetyiswayo ngeveki ngamaqhekeza e-2 eentlanzi ezinamafutha kunye neentlanzi ezi-2 zeentlanzi zebhanki ngezinye iintsuku. Ukuba uneengxaki ze-cholesterol okanye izifo ze-cardiovascular, unokunyusa ukutya kwakho kweentlanzi ezinamafutha ngamaqhekeza ama-4 ngeveki.
Kutheni le nto ibaluleke kangaka?
Iingcali ngezondlo kunye noogqirha bagxininisa ekutyeni intlanzi enamafutha ngenxa yezondlo zayo ezahlukeneyo nangenxa yokuba inezondlo ezibalulekileyo ezifumaneka koku kutya kuphela.
Eyona nto ilungileyo ngolu hlobo lokutya ngamafutha ako, njengoko sele sichazile, kwaye ngaphandle koko, ngumthombo otyebileyo weprotheyini, iiminerali ezifana i-iron, i-iodine, i-phosphorus, i-magnesium, i-zinc, i-potassium, i-selenium kunye ne-calcium, kunye neevithamini A, iqela B, D kunye ne-E.
Ukubuyela kumafutha, iintlanzi ezinamafutha zizityebi kwii-acids ezinamafutha, ngakumbi i-Omega 3, ilungile kwimpilo ye-neurons, ukugcina intliziyo iphilile, iphantsi kwengcinezelo yegazi, ukunciphisa i-cholesterol kunye ne-triglycerides, iipropati ezichasayo, zinciphisa amathuba okuba nomhlaza. , njl.
Iingenelo zokutya iintlanzi ezinamafutha rhoqo ngeveki
Eli qela lokutya ligcwele izibonelelo kunye nokuthathwa kwalo kunconywa nakweliphi na inqanaba lobomi, ngaphandle kokuba sidibana nezinye ze-contraindications esiya kuzikhankanya kwicandelo elilandelayo. Okwangoku siza kugxila kwiipropathi eziluncedo zeli qela lokutya:
Yehlisa i-cholesterol kunye ne-triglycerides
Ngombulelo kwi-omega 3 fatty acid, amanqanaba e-cholesterol enhle ayanda, ngelixa i-cholesterol embi iyancipha, kunye ne-triglycerides. Yiyo loo nto ukuthatha ezi ntlobo zeentlanzi ukunciphisa iziganeko ze-coronary heart disease.
Akunjalo kuphela, kodwa kukho nemiphumo emihle kwi-immune system, inkqubo ye-nervous, kunye nempilo yamehlo. Kufuneka siyazi ukuba i-omega 3 ikhona kwezinye ukutya ezifana neoli yemifuno, i-nuts, imbewu, i-shellfish, i-avocados, imifuno eluhlaza eluhlaza, njl.
Iphelele kubafazi abakhulelweyo
Abasetyhini abakhulelweyo nabancancisayo kufuneka bathathe olu hlobo lweentlanzi kuba ikhuthaza ukukhula kunye nokuphuhliswa kombungu, kunye nokukhula nokukhula kwengqondo yomntwana. Oku kubulela kwiiasidi ezinamafutha abalulekileyo afumaneka kolu didi lweentlanzi kunye neeproteni ezinomsoco kakhulu.
Ukukhulelwa kunye ne-lactation kuthwala imingcipheko ethile ngokubhekiselele kukutya komama, yingakho sincoma ukubuza ugqirha oyingcali nayiphi na imibuzo ngaphambi kokuba wenze isigqibo.
Ikhusela izifo eziguqukayo
Xa uthetha ngezifo eziwohlokayo isenzo se-antioxidant iivithamini ezifana no-A, E no-C, zingundoqo. Ngesi sihlandlo, intlanzi enamafutha ayinayo i-vitamin C, kodwa inayo enye i-3, ubuncinane ngokuzalwa, kuba ukuba songeza i-lemon kwintlanzi, okanye sikhaphe isitya kunye neziqhamo kunye nesaladi yemifuno efana ne-orange, i-papaya, i-broccoli, i-kale , iziqhamo ezibomvu, njl., siya kunika isixa esikhulu sevithamin C emzimbeni wethu.
Ngamafutshane, ukuba isenzo se-antioxidant sikhusela ukuthotywa kwemisebenzi yokuqonda, ukuguga kweeseli ezinjenge-neurons, iingxaki ze-cular ezinxulumene nobudala kunye ne-arteriosclerosis. Ngamafutshane, ukuba siyalibazisa i-Alzheimer's, ukuguga, ukukhusela amehlo kwaye sithande i-vasodilation.
Inceda ukuvelisa ngokutsha iDNA
Olu hlobo lweentlanzi lutyebile kwiivithamini zeqela B kwaye, emva koko, ezi vitamin zinoxanduva lokuvuselela i-DNA yazo zonke iiseli emzimbeni. Ngokunjalo, eli qela levithamin likwathanda ukwetyisa, ukufunxwa kwezondlo kwaye kuziguqule zibe ngamandla.
Ngamafutshane, olu hlobo lweentlanzi luyithuba elihle kakhulu lokuphucula impilo yethu yonke imihla. Kodwa akukho mfuneko yokuba ugxininiswe nokuba, kuba iivithamini zeqela B zikokunye ukutya okufana nemifuno, amaqanda, amantongomane, iimveliso eziziinkozo, njl.
Ukuchasana kweli qela lokutya
Siye sabona indlela emangalisa ngayo intlanzi eluhlaza, kodwa izibonelelo zayo ziphela xa iingxaki ezithile zempilo ziqala apho zingahambelani khona. Oko kukuthi, kukho abantu abathile abathi, ngenxa yeemeko zabo zonyango, banqatshelwe, okanye ubuncinane akufanele badle ezi ntlanzi eziyinxalenye yeqela leentlanzi eziluhlaza.
Ezi ntlanzi zilungele abafazi abakhulelweyo, iimbaleki, izigulane zentliziyo, abantwana, abantu abadala, njl. kodwa ukuba sinako hlisa (amanqanaba aphezulu e-uric acid) kufuneka siphephe intlanzi ene-oyile nangaziphi na iindleko, kunye nokunye ukutya okufana ne-shellfish, inyama yenyama, inyama ebomvu, utywala, icuba, njl.
Kufuneka ulumke kakhulu kwaye ungathembeli "ngosuku akukho nto eyenzekayo", kufuneka ulandele iingcebiso zonyango ukuze ungabeki impilo yethu okanye yalabo abasingqongileyo engozini.