Nsomba Zabwino Kwambiri Kutaya Kunenepa ndi Kupititsa patsogolo Thanzi
Ngati mukuyesera kuchepa thupi kapena kusintha zakudya zanu, muyenera kudya nsomba zambiri. American Heart Association ikulangiza kuti mudye nsomba ziwiri zosungira nsomba sabata iliyonse. Koma makilogalamu a nsomba akhoza kukhala okwera chifukwa mitundu ina yabwino kwambiri imakhala ndi mafuta ambiri. Choncho mtundu wa nsomba zimene mumasankha zimapanga kusiyana kwakukulu. Pali mitundu yambiri ya nsomba zomwe muyenera kupewa komanso nsomba zina zomwe ziri bwino.
Ma calories a Nsomba ndi Zakudya Zakudya
| Zochitika Zowona Chakudya cha Atlantic Wild Salmon | |
|---|---|
| Kutumikira Kukula Firimu 1/2 (154 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zamakono 280 | |
| Ma calories ochokera ku Fat 113 | |
| Mafuta Onse 12.5g | 19% |
| Mafuta okhuta 1.9g | 10% |
| Mafuta a Polyunsaturated 5g | |
| Mafuta a Monounsaturated 4.2g | |
| Cholesterol 109mg | 36% |
| 86mg sodium | 4% |
| Potaziyamu 967.12mg | 28% |
| Zakudya 0g | 0% |
| Matenda a Zakudya 0g | 0% |
| Sugars 0g | |
| Mapuloteni 39.2g | |
| Vitamini A 1% · Vitamini C 0% | |
| Calcium 2% · Iron 9% | |
| > * Malinga ndi zakudya 2,000 za calories | |
Khulupirirani kapena ayi, nsomba zabwino zowonongeka ndi thanzi labwino ndi nsomba zonenepa. Koma osati nsomba iliyonse yamtundu uliwonse. Mitundu ina ya nsomba imakhala ndi mafuta oyenera omwe amatchedwa omega-3. Mafuta a polyunsaturatedwa amapatsa thupi lanu madalitso ofunika kwambiri.
Nsomba zomwe zili ndi mafuta omega-3 zimathandiza kuchepetsa chiopsezo cha matenda a mtima. Malingana ndi National Institutes of Health, kafukufuku amasonyeza kuti anthu omwe amadya zakudya zamtundu kamodzi pa sabata sangathe kufa ndi matenda a mtima. Ochita kafukufuku amakhulupirira kuti ma omega-3 fatty acids omwe amapezeka nsomba angathandize kuchepetsa zizindikiro za matenda a nyamakazi ndipo amathandizanso kuti ubongo ndi diso likhale bwino.
Inde, mutha kupeza omega-3 fatty acids oyenera pothandizira. Koma kafukufuku sadathe kusonyeza kuti kutenga chakudya choonjezerapo chingapereke phindu lofanana ndi kudya zakudya za omega-3, monga nsomba.
Choncho ngati mukufuna kumanga zakudya zolimbitsa thupi, bwanji osasankha nsomba zomwe zimathandizanso kuti mukhale ndi thanzi labwino?
Kudya nsomba zapamwamba za mafuta kungatanthauze kuti mumadya zakudya zambiri pokhapokha ngati mutadya nsomba moyenera ndikugwiritsa ntchito njira zophika popangira chakudya , mutha kupindula.
Zakudya Zosakaniza Ndi Omega-3
American Heart Association ikusonyeza kuti mumadya nsomba zosiyanasiyana monga saumoni, mackerel, herring, nyanja yamtunda, sardines ndi albacore tuna kuti mupeze nthenda yanu ya omega-3. Koma ndi magwero ati omwe ali otsika m'makilogalamu? Apa pali kuthamanga kwa mitundu ina ya nsomba za m'munsi:
- Mafuta a salimoni, mavitamini 175, ma gramu 10 mafuta, 1,7 magalamu a omega-3 mafuta acids
- Anchovies (ma ologalamu atatu) 111 makilogalamu, ma gramu 4 mafuta, 1,7 magalamu a omega-3 mafuta acids
- Pacific ndi Jack Mackerel (makilogalamu 134) makilogalamu 134, ma gramu asanu ndi awiri, ma gramu 1.6 a omega-3 mafuta acids
- Pacific Black Cod (3 ounces) 70 calories, 1 gramu mafuta, 1.5 magalamu a omega-3 mafuta acids
- Whitefish (ma ologalamu 3) 115 makilogalamu, 5 magalamu mafuta, 1.5 magalamu a omega-3 mafuta acids
- Albacore Tuna (ma ounces atatu odzaza madzi) makilogalamu 109, mafuta a magalamu atatu, magalamu a 0,7 a omega-3 mafuta acids
- Atlantic Herring (makilogalamu 134) makilogalamu 134, 8 magalamu a mafuta, 1.4 magalamu a omega-3 mafuta acids
- Tilapia (makilogalamu 4) 145 makilogalamu, 3 magalamu a mafuta, 0,1 magalamu a omega-3 mafuta acids
Kalori yowerengedwa m'matchulidwe ndi ya mtundu uliwonse wa nsomba za omega-3-rich. Onani kuti pokhapokha ngati wophikidwa ndi ufa kapena chinthu china chokhala ndi makapu, nsomba yokha, monga mapuloteni, alibe kalikonse kagawodidirate. Njira yomwe mumakonzekera nsomba yanu idzasintha calorie count. Nsomba zophika, nsomba yokazinga, ndi nsomba zokaphika nthawi zambiri zimakhala zotsikirapo m'makilogalamu.
Nanga bwanji za nkhono ndi mitundu ina ya nsomba? Nsomba imodzi yokha imapereka makilogalamu pafupifupi 100 ndi 1.5 gm ya mafuta, kotero akhoza kukhala wathanzi ku zakudya zanu. Ndipo makilogalamu a scallops ndi ofunika kwambiri.
Mafuta atatu a scallops otentha amapatsa makilogalamu okwana 95 komanso osachepera gramu imodzi ya mafuta.
Zosakaniza Nsomba Zosafunika
Ngakhale kuti nsomba zingakhale zabwino kwa inu, si nsomba zonse zabwino zomwe mumadya. Pali nthawi zina pamene kudumpha nsomba ndi zakudya zabwino, ngakhale nsomba zili ndi omega-3 fatty acids.
Nsomba ikamenyedwa ndi yokazinga nthawi zambiri imadzaza ndi mafuta odzaza. Awa ndiwo mafuta omwe muyenera kuchepetsa zakudya zanu. Zakudya zabwino monga nsomba zokhala ndi nsomba, nsomba za nsomba, ndi nsomba zapamadzi nthawi zambiri zimakhala zowonjezereka mu mafuta ndi ma calories ndipo samapatsa thanzi labwino monga nsomba zomwe zimagwiritsa ntchito njira zochepa. Mwachitsanzo, fayilo yowonjezera nsomba imapereka makilogalamu pafupifupi 350-400 ndi 17-25 magalamu a mafuta komanso 5 magalamu a shuga.
Pamene mukuyesera kudula zakudya m'sitilanti , samalani ndi nsomba zomwe zingawononge zakudya zanu. Kawirikawiri zimadumpha nsomba ndi chips ndikusankha nsomba yoweta kapena yokazinga m'malo mwake. Funsani msuzi kuti aike pambali kuti mafuta ndi kalori aziwerengera.
Kusankha ndi Kusunga Nsomba
Akatswiri a nsomba amasonyeza kuti mumagula nsomba zabwino kwambiri. Zimakuthandizani ngati mumadziwa mafunso omwe mungafunse mukamapita kukawona nsomba pamsika wanu.
- Inagwidwa liti? Zatsopano zimakhala bwino. Nsomba zikhoza kukhala zodyedwa kwa masiku asanu zitatha, koma sizikhoza kulawa ngati zatsopano.
- Zidasungidwa bwanji? Njira yomwe nsomba imasungidwira ndikuperekedwa ku msika idzakhudza kukoma kwake. Nsomba ziyenera kutenthedwa mwamsanga mutatha kugwira, ndipo zimakhala zozizira pobweretsa komanso kumsika.
- Kodi zikuwoneka motani? Kodi kununkhiza bwanji? Ngati nsomba ili ndi fungo loipa, mwina silili mwatsopano. Nsomba yatsopano iyenera kununkhira ngati madzi a m'nyanja. Ngati mukugulira nsomba za nsomba, yang'anani mawonekedwe aunyowa ndi m'mphepete mwadothi. Ngati nsombayo yayamba, yang'anani maso ndi mawonekedwe olimba.
- Zachokera kuti? Ndalama Zowonetsera Zachilengedwe zimasonyeza kuti mumagula nsomba za m'deralo kuchokera ku nsomba zokhazikika. Mu Guide Yogula Zogulitsa Zakudya Zam'madzi Amalangiza kuti mugule nsomba za ku America ndikupezera mndandanda wa nsomba zomwe zimakhala ndi mankhwala otsika kwambiri a mercury kuti mukhale ndi thanzi labwino komanso chitetezo.
- Kodi njira yabwino yokonzekera nsomba iyi ndi iti? Nthawi zina, nsomba ya monger ndiyo yabwino kwambiri yopangira nsomba zopatsa thanzi, zosavuta komanso zathanzi komanso njira zothandizira.
Gwiritsani ntchito nsomba zanu mkati mwa masiku awiri kapena kuziika mufiriji. Mukakonzeka kugwiritsa ntchito nsomba zachisanu, thawirani mufiriji (osati kutentha kutentha).
Maphikidwe a Nsomba (Ngakhale Ngati Simukukonda Nsomba)
Ngati simunagwiritse ntchito, kuphatikizapo nsomba zomwe mumadya zimakhala zovuta pachiyambi. Koma thanzi la omega-3 likudya bwino. Ndipo pamene mukuyesera kuchepa thupi, ndikofunika kusankha zakudya zomwe zili ndi zakudya zowonjezera. Izi zikutanthauza kuti ndizo zakudya zomwe zimapereka madalitso ochuluka kwa zakudya zopatsa mphamvu.
Ngati simukukonda kukoma kwa nsomba, pali zinthu zingapo zomwe mungachite kuti muziziika mu zakudya zanu. Choyamba, yesani mitundu yochepa ya "nsomba". Mwachitsanzo, ambiri odya wathanzi amanena kuti nsomba zofiira (pafupifupi makilogalamu 100 pa kutumikira) zili ndi kukoma kochepa kuposa nsomba zolemera kwambiri monga nsomba. Mukhozanso kuwonjezera zitsamba ndi zitsamba kuti muyambe kuyamwa.
Kapena yesetsani kuwonjezera nsomba ku maphikidwe omwe mumadziwa kuti mumakonda. Onjezani nsomba ku saladi yathanzi . Kapena yesani kupanga ma tacos abwino. Mukhoza kuwonjezera nsomba ku omelet yanu ya m'mawa kapena ngakhale kupanga sangweji yowonda ya chakudya chamasana . Mungathe kugwiritsa ntchito nsomba ngati momwe mungagwiritsire ntchito mapuloteni ena abwino, monga nkhuku. Lembani nsomba zanu ndi mandimu kapena mandimu kuti muzipereka zatsopano komanso zatsopano. Ngati mukukonzekera ndikulimbikira, mudzalandira nsomba ziwiri pa sabata limodzi ndi ubwino wathanzi ndi kuperewera komwe amapereka.
Zotsatira:
James J. DiNicolantonio, PharmD; James H. O'Keefe, MD; Carl J. Lavie, MD. "Akuluakulu Omwe Anachokapo: Omega-3 Kufufuza Meta Zowonongeka ndi Zosakaniza Zayesero Zambiri za Mafuta a Nsomba." Journal of American Medical Association October 8, 2012.
Evangelos C. Rizos, MD, Ph.D .; Evangelia E. Ntzani, MD, Ph.D.; Eftychia Bika, MD; Michael S. Kostapanos, MD; Mose S. Elisaf, MD, Ph.D., FASA, FRSH. "Kugwirizana pakati pa Omega-3 Mafuta Acid Supplementation ndi Kuopsa kwa Matenda Aakulu Amtima Zochitika Zochitika Zosintha ndi Kusanthula Meta." Journal of American Medical Association September 12, 2012.
Kukhala ndi thanzi. Nsomba ndi Omega-3 Zakudya Zamadzi. American Heart Association. Kupezeka: November 25, 2012. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.V8iFPPkrLIU
Yunivesite ya Michigan. Nsomba ndi Zakudya Zam'madzi, Chakudya Chachiritso Pyramid http://www.med.umich.edu/umim/food-pyramid/fish.html;