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Njira yabwino kwambiri yodyera nsomba zamzitini
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Mu maolivi kapena mafuta achilengedwe ndiye njira zomwe mungachite mukamagula nsomba zamzitini
Pali zinthu zochepa zothandiza kuposa chimodzi chitha cha tuna: chakudya chopatsa thanzi chosafunikira kukonzekera ndikuwonjezera kukoma pachakudya chilichonse chomwe tili nacho. Koma, tikamagula, timapeza mitundu yambiri; ndikosavuta kufikira ku "supermarket" osadziwa kwenikweni kuti njira yabwino kwambiri ndi iti.
Tuna ndi imodzi mwasamba zangwiro kwambiri, polankhula mopatsa thanzi. Katswiri wazakudya Beatriz Cerdán akufotokoza kuti tikukumana ndi protein ya nyama, yabwino, yomwe imadziwika ndi mafuta ake. "Ili ndi magalamu pakati pa 12 ndi 15 a mafuta pa 100. Kuphatikiza apo, ili ndi omega 3 fatty acids, wathanzi komanso wolimbikitsidwa kwambiri kupewa matenda amtima." Tiyenera kunena kuti ndi chakudya chomwe chimapanganso mchere monga phosphorous, potaziyamu, magnesium, ayodini ndi ayironi, komanso mavitamini osungunuka mafuta.
Ngakhale katswiri wazakudya akufotokoza kuti nthawi zonse pamafunika kudya nsomba zatsopano, chifukwa zimapewa kuwonjezera zotetezera, chifukwa chake, zimakhala ndi mchere wochulukirapo, akunena kuti nthawi zina, chifukwa chosowa nthawi kapena chitonthozo, «zamzitini zitha kudyedwa popanda vuto lililonse"Komanso," munthawi zina monga ziwengo ku anisakis, zimatsimikizidwanso kuti ndizopanga zotetezeka. "
Kodi mumakonza bwanji nsomba zamzitini?
Katswiri wazakudya Beatriz Cerdán akufotokoza njirayi kuti nsalu yatsopano ya tuna itheretu kukhala nsomba zamzitini: «Amakhala kuphika nsomba (ikakhala yoyera) m'miphika yopangira zokometsera zoposa 100ºC ndikukakamizidwa kwambiri kwa ola limodzi , ngakhale izi zimasinthidwa kutengera kukula kwa zidutswazo. Kenako, kutengera mtundu wa chidebe, madzi ophimba amathiridwa, amatsekedwa mwanzeru komanso osawilitsidwa kwa nthawi yayitali.
Limodzi mwamavuto omwe nsomba zamzitini zitha kupezeka limachokera ku mercury, yomwe imawoneka kuti imakhala ndi minyewa yambiri. Akufotokozera Miguel López Moreno, wofufuza ku CIAL komanso katswiri wazamagetsi yemwe, m'maphunziro omwe adasanthula methylmercury okhutira alipo mu chitha cha tuna, kuchuluka kwa 15 μg / kutha kwawonedwa. "Ngati tingaganizire kuti mwa munthu wamkulu wamkulu (70 kilos) tikulimbikitsidwa kuti tisamwe oposa 91 μg / sabata la methylmercury, izi zitha kukhala zofanana ndi zitini zisanu ndi chimodzi za zitini za tuna pamlungu. Komabe, kupezeka kwa methylmercury mu tuna kumakhala kosiyanasiyana kwambiri chifukwa chake tikulimbikitsidwa kumwa nsomba zamzitini kawiri pamlungu, "adatero wofufuzayo.
Ndi tuna iti yomwe ili yathanzi kwambiri
Ngati tikambirana za omwe tatchulazi zamzitini mitundu ya tunaTitha kuzipeza mumtengo wa azitona, mpendadzuwa, mafuta osungunuka kapena mafuta achilengedwe. "Pazosankha zonse, tuna m'mafuta a azitona ndiye njira yabwino, ngati tingaganizire zabwino zonse zomwe zimapezeka ndi mafuta", akuwonetsa Miguel López Moreno. Kumbali yake, malingaliro a Beatriz Cerdán ndi tsamira ku tuna wachilengedwe, popeza "sichiphatikiza mafuta", koma amachenjeza kuti "samalani ndi mchere, makamaka kwa anthu omwe ali ndi matenda oopsa, kotero njira ina ndi mitundu ya mchere wochepa, yomwe ilibe magalamu oposa 0,12 a sodium pa 100" . Ngakhale zili choncho, lanenanso kuti mtundu wa tuna wokhala ndi maolivi titha kuuwona ngati "chinthu chabwino", koma ndikofunikira kuti ndi mafuta owonjezera a maolivi. "Pazonse, ndibwino kuchotsa madziwo mumafuta azitini, zilizonse, ndikupewa mitundu yothira kapena msuzi womwe ungakhale ndi zinthu zina zopanda pake," akutero.
Miguel López Moreno, akunena kuti ambiri, nsomba zachilengedwe zimakhala ndi kalori wofanana ndi nsomba yatsopano. "Chosiyanitsa chachikulu ndikuti mtundu uwu wazakudya zamzitini umakhala ndi mchere wambiri," akutero ndikuchenjeza kuti, pankhani ya tuna ndi mafuta, "kuchuluka kwa caloric kudzawonjezeka, ngakhale kuti zomwe akuti zitha kuchepetsedwa zikatsanulidwa musanadye". Ngakhale zili choncho, akunenanso kuti, ngati tizingolankhula za mafuta owonjezera a azitona, izi "sizingabweretse vuto chifukwa chazopindulitsa zamafuta awa."
Momwe mungaphatikizire tuna mu mbale zanu
Pomaliza, onse azaumoyo achoka malingaliro ophatikizira nsomba zamzitini muzakudya zathu. Miguel López Moreno akuwonetsa kuti umodzi mwazinthuzi ndi kusinthasintha kwake ndikusiya masamba ngati malingaliro opangira lasagna ya biringanya pogwiritsa ntchito tuna podzaza, omelette yaku France ndi tuna, mazira ena okutidwa ndi tuna, wokutidwa ndi masamba a tuna kapena tuna burger ndi phala. Kumbali yake, Beatriz Cerdán akufotokoza kuti tikhozanso kuphika zukini zodzazidwa ndi tuna, komanso avocado yodzazidwa ndi izi, pizza, mbale za nyemba (monga nsawawa kapena mphodza) ndi tuna, kapenanso kuziyika m'masangweji.