Mackerel: ubwino ndi kuipa kwa thupi, zopatsa mphamvu, mankhwala

Mackerel akufunika kwambiri pamsika wazakudya zam'madzi. Izi ndichifukwa choti ndizokoma kwambiri mwanjira iliyonse: mchere, kusuta, kuphika pamoto kapena kuphika mu uvuni. Kuphatikiza pa kukoma kokoma, imakhalanso yathanzi, chifukwa cha kukhalapo kwa mavitamini ndi kufufuza zinthu mmenemo, zomwe ndizofunikira kwambiri kwa thupi la munthu.

Zomwe zili ndi michere

Iyi ndi nsomba yathanzi, chifukwa nyama yake imakhala ndi zinthu zambiri zothandiza. Kuti muwasunge momwe mungathere, tikulimbikitsidwa kuphika msuzi wa nsomba kuchokera ku mackerel. Izi zidzathandiza kulimbikitsa chitetezo cha anthu, chomwe chidzakhudza kwambiri kukana matenda osiyanasiyana.

The mankhwala zikuchokera mackerel nyama

100 magalamu a nyama ya nsomba ili ndi:

• 13,3 magalamu a mafuta.
• 19 magalamu a mapuloteni.
• 67,5 magalamu a madzi.
• 71 mg wa cholesterol.
• 4,3 magalamu a mafuta acids.
• 0,01 mg vitamini A.
• 0,12 mg wa vitamini V1.
• 0,37 mcg wa vitamini B2.
• 0,9 mcg wa vitamini B5.
• 0,8 mcg wa vitamini B6.
• 9 mcg wa vitamini B9.
• 8,9 mg wa vitamini V12.
• 16,3 ma micrograms a vitamini D.
• 1,2 mg wa vitamini C.
• 1,7 mg wa vitamini E.
• 6 mg vitamini K.
• 42 mg calcium.
• 52 mg magnesium.
• 285 mg wa phosphorous.
• 180 mg sulfure.
• 165 mg wa klorini.

Zakudya za calorie za mackerel

Mackerel amaonedwa kuti ndi otsika kwambiri, chifukwa 100 magalamu a nsomba ali ndi 191 kcal. Koma izi sizikutanthauza kuti mackerel ayenera kuchotsedwa pazakudya zanu. Ndikokwanira kudya 300-400 magalamu a nsomba patsiku kuti muwonjezere thupi ndi mphamvu zofunikira. Izi ndi zoona makamaka mukakhala mumzinda waukulu.

Njira zophikira mackerel

Mackerel amaphikidwa m'maphikidwe osiyanasiyana pogwiritsa ntchito njira zosiyanasiyana, monga:

• Kusuta fodya.
• Kusuta fodya.
• Kuphika.
• Kutentha.
• Kuphika.
• Kupaka mchere.

Mankhwala ovulaza kwambiri amapezeka chifukwa cha kuzizira komanso kusuta fodya, choncho musatengeke ndi nsomba zoterezi.

Chofunika kwambiri ndi nsomba yophika, popeza pafupifupi zinthu zonse zothandiza zimasungidwa mmenemo. Pachifukwa ichi, mackerel yophika sizowopsa kwa thanzi laumunthu, chifukwa imasungunuka mosavuta popanda kulemetsa m'mimba.

Ponena za nsomba yokazinga, mankhwalawa samalimbikitsidwanso kuti azigwiritsidwa ntchito pafupipafupi, mosasamala kanthu za msinkhu wa munthuyo. Kuphatikiza pa mfundo yakuti nsomba yokazinga palokha imatengedwa kuti ndi yovulaza, mackerel imakhalanso ndi calorie yambiri, choncho ikhoza kukhala yoopsa kwambiri.

Mackerel ophika ndi athanzi kwambiri kuposa mackerel yokazinga, koma sayenera kudyedwa nthawi zambiri.

Chokoma ndi mchere makerele, koma contraindicated anthu odwala matenda a impso.

Ndani angadye makerele

Kwa odwala ndi ana, nyama ya nsomba ndiyofunikira, chifukwa kugwiritsidwa ntchito kwake kumawonjezera chitetezo chokwanira. Izi zimathandiza kuonjezera kukana kwa thupi la munthu ku matenda osiyanasiyana. Kuphatikiza pa mavitamini, nyama ya mackerel imakhala ndi ayodini, calcium, phosphorous, chitsulo ndi zinthu zina zothandiza. Chofunika kwambiri n’chakuti nsomba zimagayidwa mosavuta ndi thupi.

Ngakhale mackerel sichakudya, kugwiritsa ntchito kwake ndikothandiza kwambiri kwa omwe ali pazakudya zama carbohydrate.

Chifukwa cha kafukufuku, zidapezeka kuti kukhalapo kwa omega-3 fatty acids kumathandizira kupewa kuoneka kwa ma neoplasms oyipa. Ngati amayi amaphatikiza mackerel muzakudya zawo, chiopsezo cha khansa ya m'mawere chidzachepa kangapo.

Anthu omwe ali ndi vuto la mitsempha ya mitsempha ayeneranso kuphatikizapo mackerel muzakudya zawo. Nyama ya nsomba imakhala ndi cholesterol yothandiza, yomwe siiyikidwa pamakoma a mitsempha. Ngati mackerel amadyedwa nthawi zonse, ndiye kuti cholesterol yothandiza imachepetsa magazi ndikuchepetsa mwayi wokhala ndi zolembera.

Popeza nyama ya nsomba imathandiza kuchepetsa shuga m’magazi, idzakhala yothandiza kwa anthu odwala matenda a shuga.

Zitha kukhala zothandiza kwa anthu omwe akudwala nyamakazi ndi arthrosis, chifukwa ululu umachepa.

Kukhalapo kwa phosphorous ndi fluorine kumathandiza kulimbikitsa mano, misomali, tsitsi ndi mafupa. Izi zidzadziwonetsera mu kukula kwawo mofulumira, komanso zimakhudza thanzi la tsitsi ndi mano.

Anticarcinogenic katundu wa makerele nyama

Vitamini Q10 yapezeka mu nyama ya mackerel, yomwe imathandiza kulimbana ndi maselo a khansa. Omega-3 fatty acids amalepheretsa kuchitika kwa khansa ya m'mawere, impso ndi m'matumbo.

Contraindications ndi kuvulaza mackerel

Tsoka ilo, mackerel alinso ndi contraindication:

• Nsomba zothandiza kwambiri zidzakhala ngati zophika kapena zophikidwa. Ndi zosankha zotere zophika, zinthu zambiri zothandiza zimasungidwa mu nyama ya nsomba.
• Ndibwino kuti musadye kapena kuchepetsa kudya nsomba zozizira komanso zotentha.
• Kwa ana, payenera kukhala mlingo wa tsiku ndi tsiku. Ana osakwana zaka 5 sangadye zosaposa 1 chidutswa patsiku komanso osapitilira 2 pa sabata. Kuyambira zaka 6 mpaka 12, chidutswa chimodzi 1-2 pa sabata. Akuluakulu amatha kudya chidutswa chimodzi osapitilira 3-1 pa sabata.
• Okalamba ayenera kuchepetsa kugwiritsa ntchito mackerel.
• Ponena za nsomba zamchere, ndibwino kuti musagwiritse ntchito kwa anthu omwe ali ndi vuto la genitourinary system.

Choncho, mapeto amadziwonetsera okha kuti mackerel akhoza kukhala opindulitsa komanso ovulaza. Izi ndizowona makamaka pankhani ya okalamba, komanso anthu omwe akudwala matenda osiyanasiyana okhudzana ndi m'mimba.

Ngakhale zili choncho, kwa anthu omwe akudwala matenda ena, nsomba ndizofunikira kuti zitsitsimutse machiritso.

Mwa kuyankhula kwina, mackerel ayenera kukhalapo muzakudya za anthu, monga nsomba zina zam'nyanja.