Akuyona imfihlo yezo zonke imikhiqizo yamaphrotheni, inhlanzi yindlela elula kakhulu yokugaya futhi ewusizo. Kusukela kulesi sihloko uzofunda ukuthi yiliphi uhlobo lwezinhlanzi ongadla ngenkathi ulahlekelwa isisindo, nokuthi kufanele uphekwe kanjani ukuze ungabi nesisindo, kodwa nje ukuba uzilahle.
Izinzuzo Zokudoba
Inhlanzi ingumthombo wezingxenye eziningana eziwusizo, kungani ungakhuluma ngezinzuzo zayo, hhayi kuphela ekulahlekeni kwesisindo, kodwa ngomzimba nokuzivikela okuvamile. Phakathi kwabo:
- amafutha anenani eliyigugu namafutha alo abalulekile ama-omega-3 ne-omega-6;
- amavithamini A, E, D;
- i-fluorine, i-phosphorus, i-iodine nezinye izinto eziwusizo.
Kukholelwa ukuthi inhlanzi ewusizo kakhulu - ulwandle, hhayi amanzi ahlanzekile, ngoba aqukethe ubuningi bezakhi zomzimba.
Inhlanzi encane
Zonke izinhlanzi zihlukaniswe ngamafutha, ama-fat-fat kanye namafutha aphansi. Cabanga ngalezi zigaba ngokuningiliziwe:
- Izinhlanzi zamafutha ezinhlanzi (okungaphezu kuka-8% okuqukethwe kwamafutha) - i-eel, i-mackerel, i-herring, i-halibut, i-sturgeon. Lona inhlanzi ye-caloric kakhulu - inamakholori angu-200-250 ngamagremu angu-100. Le ndlela ayikho ngokulahlekelwa isisindo, kungcono ukushiya kuze kube izikhathi ezingcono.
- Ama-fish medium-fat (4-8%) - i-pike perch, i-sea bass, i-trout, i-salmon e-pink, i-tuna, i-horse mackerel, i-carp ne-herring enomzimba. In inhlanzi enjalo - 90-140 kcal., Ngakho, lokhu kakade okunye okunye okuya inyama, kodwa okwamanje - hhayi okukhethwa kukho. Inhlanzi ebomvu ngokulahlekelwa isisindo iyamukeleka, kodwa akuyona indlela engcono kakhulu.
- Izinhlanzi ezinamanzi (ngaphansi kuka-4%) yi-pollock, i-pike, i-perch yomfula, i-cod, i-white whiting, i-hake, i-navaga, i-flounder, i-bream, i-haddock. Inhlanzi enjalo i-70-100 kcal nge-100 g, okusho ukuthi ingakwazi ukuthatha izitsha zokudla ezinamafutha ngokuphepha.
Odokotela batusa ukuba bazi isilinganiso, futhi badle izinhlanzi ezingaphezu kuka 3-4 izikhathi ngesonto. Khumbula - ukudlula kwamavithamini namaminerali nakho kuyingozi emzimbeni, kanye nokuntuleka kwabo.
Indlela yokupheka izinhlanzi zokulahlekelwa isisindo?
Ungakwazi ukukhohlwa masinyane ngezinhlanzi ezithosiwe ku-breadcrumbs, noma izinketho ezikhangayo eziphekwe
- izinhlobo zokupheka ezilandelayo zivunyelwe:
- inhlanzi ebilisiwe (isisindo sokulahlekelwa yisisindo esihle);
- inhlanzi ebhaka kuhhavini ngezinongo;
- inhlanzi ku-grill noma uhlale ngomlilo;
- inhlanzi yombhangqwana (ukunciphisa kungaphekwa hhayi kuphela inhlanzi yonke, kodwa umoya, ama-cutlet, njll)
Nika amahlumela amazambane kanye ne-pasta, ungakhethi imifino enesisindo kanye nazo zonke izinhlobo zeklabishi. Amasaladi avela emifino ehlanzekile nawo afanelekile. Lokhu kuzoba ukufaka okuhamba phambili kunhlanzi, okukuvumela ukuba ugcine futhi uhlale uncane.