Choyamba, kuphatikiza kwakukulu komwe kumasiyanitsa anthu okhala munyanja ndi abale awo amtsinje ndi mkulu mapuloteni wathunthu. Mapuloteni a nsomba, monga nyama, ali ndi amino acid onse ofunikira, ndipo amasakanikirana mwachangu komanso kosavuta. Kutengera mtundu wa nsomba zam'madzi, kuchuluka kwa mapuloteni kumakhala pakati pa 20 mpaka 26 peresenti. Yerekezerani - mu mtsinje kawirikawiri kufika 20 peresenti.
Mulibe mafuta ochulukirapo mu nsomba, chifukwa chake mafuta ake amakhala ochepa kwambiri kuposa nyama. Koma mafuta a nsomba ndi gwero lapadera la polyunsaturated fatty acids, makamaka linoleic ndi arhidonic acid, omwe ndi gawo la maselo amubongo ndi nembanemba yama cell. Mafuta a chiwindi cha cod, tuna, conger eel ndi ambiri mavitamini A ndi D olemera (0,5-0,9 mg /%).
Komanso m'nyanja nsomba muli mavitamini ambiri B1, B2, B6, B12 ndi PP, komanso vitamini C, koma pang'ono.
Nsomba zam'nyanja zimalimbikitsa thupi lathu ayodini, phosphorous, potaziyamu, magnesium, sodium, sulfure. Ma micronutrients ena omwe amathandizira kukhalabe ndi moyo wabwino amaphatikizaponso bromine, fluorine, mkuwa, chitsulo, zinc, manganese ndi ena. Mwa njira, zatsimikiziridwa kuti nsomba zamadzi oyera, mosiyana ndi nsomba zam'madzi, mulibe ayodini ndi bromine.
Njira zophikira nsomba zam'nyanja ndizosiyana ndi nsomba zam'mitsinje. Ngati mukufuna kudyetsa banja lanu kapena alendo ndi nsomba zokoma komanso zathanzi zam'madzi, ndiye kuti sizikupweteketsani kukumbukira malamulo ena:
1) Mukaphika kapena kuphika kwa nthawi yayitali, nsomba zam'nyanja amataya kwathunthu kapangidwe kake, Kusanduka phala losakoma. Kuphatikiza apo, kuphika kwakutali kumathandizira kutayika kwa mavitamini. Sungani nthawi kuti musawononge mbale!