Omega 3 mu mphamvu!
Pachiopsezo chodabwitsa ambiri, nsomba, monga nsomba za m'nyanja, ndizo zakudya zokhazokha zomwe zimatha kukwaniritsa zosowa za amayi apakati paokha. Amaperekanso ayodini wokwanira, selenium, vitamini D, vitamini B12, makamaka omega 3, zinthu zofunika kuti mwanayo akule bwino. Kotero palibe funso la kudzimana nokha!
Mafuta ambiri, ndi bwino!
Pa nthawi ya mimba, zosowa za mayi woyembekezera zimawonjezeka. Amafunika chitsulo chowirikiza kawiri: ndizabwino, tuna ali ndi zochuluka! Mufunikanso omega 3 kuwirikiza kawiri ndi theka, ndipo pamenepo ndi masamu: nsomba ikachuluka mafuta, imakhala ndi zambiri. Chifukwa, kwa iwo omwe sakudziwabe, omega 3 si china koma ... mafuta. Osati chilichonse, ndi zoona, popeza amagawana nawo (monga ayodini) pomanga ubongo wa khanda, zomwe zimafuna kuchuluka kwake kwa zakuthambo. Sichachabe kuti chimatchedwa chiwalo chonenepa kwambiri! Kuti mudziwe zambiri: sardines, mackerel, salimoni, hering'i ... ndizoyenera kwambiri za omega 3.
Nsomba zakutchire kapena zoweta?
Palibe kusiyana kwenikweni, nsomba zonse ndi zabwino kudya! Komabe, akatswiri ena amalimbikitsa nsomba zoweta kwambiri, chifukwa nsomba zazikulu monga tuna nthawi zambiri zimakhala ndi mercury wambiri. Komabe, tiyeni tiyerekezere: kudya kagawo nthawi ndi nthawi sizodabwitsa. Zindikiraninso kuti nsomba zam'madzi am'madzi zilibe pafupifupi ayodini, koma kusinthasintha kosangalatsa, chilichonse chimakhala bwino ...
Komabe, chimenecho si chifukwa chopewera nsomba zowonda ! Pollock, sole, cod kapena cod ndi "malo osungira" abwino kwambiri a omega 3 ndi mapuloteni apamwamba kwambiri a nyama. Chofunikira ndikusankha zosankha zosiyanasiyana. Zomwe zimalangizidwa ndikudyanso nsomba kawiri pa sabata, kuphatikiza nsomba zonenepa kamodzi.
Kodi kudya khungu kuli bwinoko?
Amene sakonda chikopa cha nsomba akhazikike mtima. Inde, ndi yonenepa kwambiri motero imakhala yolemera mu omega 3, koma thupi lokha lili ndi milingo yomwe imakwanira mokwanira kukwaniritsa zosowa za amayi oyembekezera.
Kukonzekera mbali
Nsomba yaiwisi, ayi!
Okonda Sushi amayenera kudikirira kubwera kwa Mwana kuti akwaniritse zilakolako zawo za nsomba zosaphika. Chiwopsezo chomwe chimayipitsidwa ndi tiziromboti (anisakiasis), osati chosangalatsa kwambiri mwachokha, sichikhala chonyozeka! Bwino kusala, kupatulapo: nsomba anagula mazira.
DZIWANI ZAMBIRI
Zakudya Zatsopano Zaubongo, Jean-Marie Bourre, Ed. Odile Jacob
Kutaya mavitamini ochepa momwe mungathere, "zabwino" zingakhale kuphika nsomba zanu mu microwave mu zojambulazo, kapena ngakhale mu nthunzi, m'malo mozisiya kwa ola limodzi mu uvuni kutentha kwakukulu. Komabe, mafani a mbale zachikhalidwe akhoza kukhala otsimikiza: ngakhale zophikidwa mu uvuni, nsomba nthawi zonse zimakhala ndi mavitamini okwanira kuti zikupatseni thanzi labwino!