Zamkatimu
Nsomba zotsika-kalori zochepetsera thupi. Kanema
Akatswiri azakudya amaika nsomba zowonda ngati chakudya chathanzi, chomwe sichingakhale chifukwa cha kunenepa kwambiri. Izi zimaphatikizidwa muzakudya zosiyanasiyana zama calorie ochepa. Nsombayi imakhala ndi mapuloteni apamwamba kwambiri, omwe ali ndi amino acid omwe amafunikira thupi la munthu. Nsomba zili ndi pafupifupi 15% mapuloteni, mavitamini a B, ayodini, phosphorous, selenium, calcium.
Ndi nsomba zamtundu wanji zomwe zili zoyenera kudya zakudya zochepa zama calorie
Ndi zakudya zochepa zama calorie, mutha kudya 150-200 g nsomba zamafuta ochepa patsiku, kukonzekera mbale yophika kapena yophika kuchokera pamenepo. Simungathe kudya nsomba zamafuta, nsomba zosuta ndi zamchere, caviar, chakudya cham'chitini. Mafuta omwe ali mu nsomba ndi chizindikiro chofunikira chomwe chimadziwika ndi mankhwala. Kuti musalakwitse ndi kusankha, muyenera kudziwa kuti ndi kalasi iti yomwe ili ndi mafuta ochepa.
Mafuta a nsomba mwachindunji amadalira zosiyanasiyana, komanso nyengo. Nsomba zamtundu womwewo zimakhala ndi mafuta ambiri panthawi yoberekera
Malingana ndi mafuta okhutira, nsomba zimagawidwa m'magulu atatu: - mitundu yamafuta (ili ndi mafuta oposa 8%); - mitundu yamafuta ochepa (kuyambira 4 mpaka 8% mafuta); - mitundu yowonda (mafuta mpaka 4%).
Mitundu yamafuta imaphatikizapo: - eel, - stellate sturgeon, - catfish, - herring, - mackerel, - Caspian sprat, - saury. Zopatsa mphamvu zawo ndi 180-250 kilocalories pa 100 magalamu.
Nsomba zonenepa kwambiri zokhala ndi ma calorie apakati pa 120-140 ma kilocalories pa 100 magalamu: - chum salmon, - sea bream, - pinki salimoni, - herring, - sea bass, - trout, - crucian carp.
Mitundu ya nsomba za Skinny: - cod, - haddock, - navaga, - pollock, - silver hake, - pollock, - Arctic cod, - blue whiteing, - river perch, - pike, - bream, - flounder, - mullet, - crayfish banja ; - nkhono.
Ma calorie a mitundu iyi ya nsomba ndi 70-90 kilocalories pa 100 magalamu. Atha kudyedwa tsiku lililonse mukamadya.
Ndi mitundu yanji ya nsomba zomwe zimathandiza kwambiri
Zakudya zopatsa thanzi kwambiri nsomba ndi cod. Lili ndi mapuloteni 18-19%, mafuta 0,3-0,4%, mulibe cholesterol. Pollock sikuti ndi yotsika mtengo pazakudya. Pankhani ya kukoma, ndi yofewa kuposa nsomba za nsomba. Pankhani ya zakudya zamtengo wapatali ndi kukoma, pollock ndi blue whiteing zili pafupi ndi cod.
Ngakhale kuti mitundu ina ya nsomba (mackerel, hering'i, sprat) imakhala ndi mafuta ambiri, imakhalabe yathanzi, chifukwa ndi magwero a mafuta acids Omega-3.
Navaga ili ndi nyama yokhuthala komanso yokoma pang'ono; imakhala ndi mafuta okwana 1,4%. Flounder nyama ndi chokoma kwambiri, mulibe mafupa ang'onoang'ono mmenemo, mapuloteni mu flounder pafupifupi 14% -18%. Nyama ya Halibut ili ndi mafuta 5 mpaka 22%, mapuloteni 15-20%, amagwiritsidwa ntchito popanga zinthu zokhala ndi mchere wambiri komanso balyk.
Nsomba za m'madzi amchere zimakhala ndi ayodini wambiri kuposa nsomba zam'madzi. Ndizoyenera kudya, ndi chinthu chabwino kwambiri chomwe chimakhala gwero la ayodini wokha, komanso bromine ndi fluoride. Pali zochulukira kakhumi kuposa nyama. Komabe, poyerekeza ndi nyama, nsomba ili ndi iron yochepa.
Nsomba zam'madzi zokhala ndi mafuta ochepa komanso zamafuta ochepa kuchokera ku banja la carp ndizothandiza kwambiri mthupi: - carp, - tench, - bream, - crucian, - asp, - carp, - ide, - silver carp. Nsomba zamtunduwu ndi gwero labwino la mavitamini komanso mapuloteni okwanira.
Komanso, musaiwale kuti nsomba zowonda, zotsika kalori ndizoyenera kwa omwe ali ndi zilonda zam'mimba, koma amafuna kuti achepetse thupi.