Kusukela sisebancane, sizwile mayelana "nezinhlanzi eziluhlaza", kodwa bambalwa kakhulu abantu abazi kahle ukuthi kuyini, yiziphi izinhlobo ezikhona, kungani kubaluleke kakhulu nokuthi yiziphi izinzuzo eziletha emzimbeni wethu. Yingakho sihlongoze ukusho yonke into embhalweni ofanayo.
Izinhlanzi ezinamafutha zigcwele izinzuzo, inkinga ukuthi ulwandle lungcoliswe i-polychlorinated biphenyls, i-dioxin, i-mercury nama-microplastics, ezinqwabelana ezinhlanzini bese zidlulela kithi.
Ukushiya eceleni indaba yokungcola kanye nengxenye engeyinhle, sizogxila ezinhlanzi ezinamafutha futhi sizochaza ukuthi yiziphi izinhlobo zezinhlanzi eziyingxenye yaleli qembu elikhethiwe neliyigugu kakhulu, inani lamasonto onke okufanele silidle, imibono ethile zokupheka kanye nezakhiwo zayo kanye nezinzuzo, ukuze kucace ukuthi kuwukudla okudingwa umzimba wethu.
Iyini inhlanzi eluhlaza okwesibhakabhaka? Izinhlobo nomthamo
Isigaba senhlanzi eluhlaza okwesibhakabhaka asihleliwe, kodwa sibhekisela ezinhlobonhlobo zayo kanye nombala oluhlaza okwesibhakabhaka wezikali zayo zangaphandle. Lezi zinhlanzi zenza uhambo olude futhi ukuze ziqedele zidinga ukuqongelela amafutha futhi lawo mafutha athonya ngokuqondile umbala wezikali zazo.
Ukuze sikufunde unomphela, sizokunikeza uhlu olusheshayo lwazo zonke izinhlobo zezinhlanzi ezingaphakathi kwaleli qembu:
- I-Tuna.
- Isardard.
- I-Mackerel.
- Salimoni.
- I-eel.
- I-herring.
- I-Boquerón (eyaziwa nangokuthi i-anchovy).
- I-eel.
- I-Mackerel.
- Bass.
- Conger.
- I-turbot.
- I-sea bream.
- I-mullet ebomvu.
- Greendel.
- ibhoni esenyakatho.
- I-swordfish.
- I-Pomfret.
- I-Dogfish.
- I-Lamprey.
- i-mackerel.
Ngokusho kochwepheshe, inani elinconywayo ngeviki izingcezu ezi-2 zezinhlanzi ezinamafutha kanye nezingcezu ezi-2 zezinhlanzi zasebhange ngezinye izinsuku. Uma unezinkinga ze-cholesterol noma izifo zenhliziyo, ungakhuphula ukudla kwakho izinhlanzi ezinamafutha ngezingcezu ezi-4 ngesonto.
Kungani kubaluleke kangaka?
Izazi zokudla okunomsoco kanye nodokotela bayaphikelela ekudleni inhlanzi enamafutha ngenxa yezinhlobonhlobo zayo ezinomsoco futhi ngenxa yokuthi iqukethe imisoco ebalulekile etholakala kulokhu kudla kuphela.
Okungcono kakhulu ngalolu hlobo lokudla ngamafutha ako, njengoba sesishilo, futhi ngaphandle kwalokho, kuwumthombo ocebile kakhulu wamaprotheni, amaminerali afana i-iron, i-iodine, i-phosphorus, i-magnesium, i-zinc, i-potassium, i-selenium ne-calcium, kanye namavithamini A, iqembu B, D no-E.
Ukubuyela emafutheni, inhlanzi enamafutha inothile ngama-acids anamafutha, ikakhulukazi i-Omega 3, elungele impilo yama-neurons, ukugcina inhliziyo inempilo, ukwehlisa umfutho wegazi, ukwehlisa i-cholesterol ne-triglycerides, izakhiwo zokulwa nokuvuvukala, kunciphisa amathuba omdlavuza. , njll.
Izinzuzo zokudla izinhlanzi ezinamafutha njalo ngesonto
Leli qembu lokudla ligcwele izinzuzo futhi ukudliwa kwalo kunconywa kunoma yisiphi isigaba sokuphila, ngaphandle uma sihlangabezana nokunye ukuphikisana esizokusho esigabeni esilandelayo. Okwamanje sizogxila ezintweni ezizuzisayo zaleli qembu lokudla:
Yehlisa i-cholesterol ne-triglycerides
Ngenxa ye-omega 3 fatty acid, amazinga e-cholesterol enhle ayakhula, kuyilapho i-cholesterol embi iyancipha, kanye ne-triglycerides. Yingakho ukuthatha lezi zinhlobo zezinhlanzi ukunciphisa ingozi yesifo senhliziyo.
Akukhona lokhu kuphela, kodwa futhi kunemiphumela emihle ohlelweni lokuzivikela komzimba, isimiso sezinzwa, nempilo yamehlo. Kumele sazi ukuthi i-omega 3 ikhona nakwezinye ukudla okufana namafutha emifino, amantongomane, imbewu, i-shellfish, ukwatapheya, imifino enamaqabunga aluhlaza, njll.
Iphelele kwabesifazane abakhulelwe
Abesifazane abakhulelwe nabancelisayo kufanele bathathe lezi zinhlobonhlobo zezinhlanzi ngoba ikhuthaza ukukhula nokuthuthukiswa kwe-fetus, kanye nokukhula nokuthuthukiswa kobuchopho bengane. Lokhu kungenxa yama-fatty acids abalulekile atholakala kulezi zinhlobonhlobo zezinhlanzi kanye namaprotheni anothe kakhulu kunomsoco.
Ukukhulelwa nokuncelisa kunezingozi ezithile ngokuphathelene nokudla kukamama, yingakho sincoma ukubuza udokotela onguchwepheshe noma yimiphi imibuzo ngaphambi kokwenza noma yisiphi isinqumo.
Ivimbela izifo eziwohlokayo
Uma ukhuluma ngezifo eziwohlokayo isenzo se-antioxidant amavithamini afana no-A, E no-C, abalulekile. Kulesi senzakalo, inhlanzi enamafutha ayinayo i-vitamin C, kodwa inawo amanye ama-3, okungenani ngokuzalwa, ngoba uma sifaka ilamula ezinhlanzi, noma sihambisana nesidlo nesaladi yezithelo nemifino efana newolintshi, i-papaya, i-broccoli, i-kale , izithelo ezibomvu, njll., sizophinde sinikeze inani elikhulu likavithamini C emizimbeni yethu.
Ngamafuphi, ukuthi isenzo se-antioxidant sivikela ekuwohlokeni kwemisebenzi yokucabanga, ukuguga kwamangqamuzana njengama-neurons, izinkinga ze-cular ezihlobene nobudala kanye ne-arteriosclerosis. Kafushane, ukuthi sibambezela i-Alzheimer's, ukuguga, ukuvikela amehlo futhi sithanda i-vasodilation.
Isiza ukukhiqiza kabusha i-DNA
Lezi zinhlobonhlobo zezinhlanzi zicebile ngamavithamini eqembu B futhi, la mavithamini anesibopho sokuvuselela i-DNA yawo wonke amangqamuzana emzimbeni. Ngokunjalo, leli qembu lamavithamini liphinde lithande ukugaya, ukumuncwa kwezakhamzimba futhi liziguqule zibe amandla.
Ngamafuphi, lolu hlobo lwezinhlanzi luyithuba elihle kakhulu lokuthuthukisa impilo yethu nsuku zonke. Kodwa asikho isidingo sokuzicabangela futhi, njengoba amavithamini eqembu B akwezinye ukudla okufana nemifino, amaqanda, amantongomane, imikhiqizo yokusanhlamvu, njll.
Contraindications yaleli qembu ukudla
Sibonile ukuthi izinhlanzi eziluhlaza okwesibhakabhaka zinhle kangakanani, kodwa izinzuzo zazo ziphela lapho izinkinga ezithile zempilo ziqala ezingavumelani nazo. Okusho ukuthi, kukhona abantu abathile abathi, ngenxa yezimo zabo zezokwelapha, banqatshelwe, noma okungenani akufanele, badle lezi zinhlanzi eziyingxenye yeqembu lezinhlanzi eziluhlaza okwesibhakabhaka.
Lezi zinhlanzi zilungele abesifazane abakhulelwe, abagijimi, iziguli zenhliziyo, izingane, asebekhulile, njll. kodwa uma sinakho hlisa (amazinga aphezulu e-uric acid) kufanele sigweme izinhlanzi ezinamafutha ngazo zonke izindleko, kanye nokunye ukudla okufana nezimbaza, inyama yezitho zomzimba, inyama ebomvu, utshwala, ugwayi, njll.
Kufanele uqaphele kakhulu futhi ungathembi "usuku akwenzeki lutho", kufanele ulandele izincomo zezokwelapha ukuze ungabeki impilo yethu noma yalabo abasizungezile engozini.