Ubwino ndi wokhutira caloric nsomba

Kuyambira kale chinali ndi ntchito ya nsomba ndi nsomba. Anazindikira osati otsika kalori nsomba, komanso wolemera zikuchokera, imatithandiza thupi koyenera kuti kugwira ntchito kwa nyengo.

The zigawo zikuluzikulu zofunika kwambiri ndiponso zofunika pa zinthu nsomba Omega-3 mafuta zidulo, amene ndi gulu la zidulo polyunsaturated zofunika anthu. Nkofunika kudziwa kuti thupi sangabereke zinthu izi, ndi zinthu zimene anthu ochepa kwambiri. The chakudya otchuka - ndi mtedza, mbeu mpendadzuwa. Phindu lalikulu la Omega-3 mafuta zidulo ndi kuchepetsa mlingo wa mafuta m'thupi m'magazi, zimene zimapangitsa kuti dongosolo mtima ndi ubongo. Magwero zidulo awa mafuta akuti ndi ena mitundu ya nsomba: hering'i, nsomba ya makerele, nsomba, mumapezeka nsomba, nsomba, nsomba yam'nyanja yamchere ndi ena.

Komanso, otsika kalori nsomba lili bwino mofulumira chimbudzi ndi mayamwidwe ndi thupi, osati mitundu yosiyanasiyana ya nyama kapena nkhuku. Mwachitsanzo, ngati nkhuku m'mimba mwa thupi za 4 hours, maola 2-3 chofunika kwa kuloŵerera nsomba. Mosakayikira amakhudza chikhalidwe ambiri a thupi.

Nsomba wolemera mu kufufuza zinthu, zofunika kwambiri ndi ayodini, magnesium, chitsulo, phosphorous. Kumene, phindu lalikulu ali nsomba unfrozen. Chifukwa chakuti nsomba otsika kalori, izo m'gulu zakudya zosiyanasiyana kuwonda. mankhwala Zimenezi zimathandiza osati kuonda, komanso kuti akatidzadza thupi ndi zakudya ndi mavitamini. Inde, zili caloric nsomba zimadalira mitundu yake, chifukwa pali ambiri maganizo ndi subspecies. Mwachitsanzo, Taphunzira nsomba (m'nyanja zikuluzikulu hake, yekha) ali ndi avareji ya pafupifupi 80 kcal calorie, pafupifupi mafuta okhutira (nsomba, mumapezeka nsomba, sardines) - zoposa pang'ono 100 kcal, mafuta (nsomba ya makerele, nsomba, njoka yam'madzi, nsomba ya makerele) - 150-200 Kcal.

Choyamba otsika kalori nsomba unkachitika ku Japan kumene chakudya chakudya ndi gawo lalikulu la zakudya mwachizolowezi anthu. Kenako, nsomba anayamba kuoneka pa magome a mitundu ina ndi mitundu, monga ntchito n'kopindulitsa ndi mkhalidwe wa ziwalo ndi kachitidwe, maonekedwe (tsitsi, misomaliyo, mano, khungu), kuchepetsa chiopsezo cha khansa.

Ambiri amadabwa angati zopatsa mphamvu ndi nsomba yokazinga? Izi muyeso ayenera kuganizira zosiyanasiyana nsomba ndi mafuta ntchito Frying. Nthawi zambiri nsomba yokazinga mu masamba mafuta. The calorific pafupifupi mbale ndi kuchokera 150 mpaka 200 Kcal. Mwachitsanzo, wokazinga nsomba lili 140 Kcal, pollack - 184 Kcal, crucian - 195 kcal pa 100g mankhwala. akadakwanitsira The imatengedwa kuti ndi zokongoletsa mbatata (yophika, yokazinga, batala), mpunga, masamba atsopano ndi zitsamba. Kuti kukoma ndi kununkhira mbale izo m'pofunika kuwonjezera mchere, zonunkhira, mandimu ndi mchere ena.

Kumene, tiyenera kukumbukira kuti aliyense mankhwala ali mbali iwowo. Ambiri chokhwima zotsatira za mowa nsomba ndi infestation wa majeremusi. Linaopseza kuti ngati anthu amakonda nsomba zosaphika (mbale zosowa ndi chotchedwa sushi otchuka) kapena ayi bwino poyera kuti kutenthetsa mankhwala. Ndi bwino mosamala akagwira bwino ndi wiritsani nsomba, kwathunthu kuwononga majeremusi.

Iwo ayenera kukumbukira kuti kusuta nsomba ndi owopsa ndipo zoipa processing njira, monga mankhwala anapanga carcinogens, amene chifukwa cha khansa. Kwambiri wambirimbiri zinthu zoipa kudziunjikira pa otentha kusuta. Koma nsomba ndi kusuta sayenera kudya kawirikawiri kwambiri, nthawi imodzi yokha mu masabata 1-2.