Kodi ma Sardine ndiabwino kwa inu?

Zamkati

• Zakudya zopatsa thanzi pakudya sardines
• Omega-3 mafuta acids
• Mavitamini
• Calcium
• Mchere
• Mapuloteni
• Momwe mungasankhire sardines
• Momwe mungadye sardines
• Greek saladi ndi sardines
• Spaghetti con le sarde alla Palermitana
• Sardine yatsopano yokazinga
• Mediterranean casserole
• Sardine curry mwachangu
• Saladi yamasika ndi tarig vinaigrette
• Njira zathanzi zodyera sardine
• Masitepe otsatira

Sardines akhala alipo kwazaka zambiri. Tinsomba ting'onoting'ono timeneti amatchedwa Sardinia, chilumba cha Italy, chifukwa cha kuchuluka komwe kumapezeka kumeneko.

Ngakhale ma sardine amatha kusangalala nawo mwatsopano, amatha kuwonongeka kwambiri. Ichi ndichifukwa chake amapezeka kwambiri zamzitini.

Sardines ndi ochuluka munyanja ya Atlantic, Pacific, ndi Mediterranean. Amadyetsa pa plankton kokha, zomwe zikutanthauza kuti mulibe milingo yayikulu kwambiri yomwe nsomba zina zimachita.

Sardines si nsomba yotchuka ku United States. Koma mutayang'ana phindu lawo la thanzi, mutha kusankha kuti muyesenso nokha.

Zakudya zopatsa thanzi pakudya sardines

Nsomba zazing'onozi ndizodzaza ndi michere yomwe ingakhale yopindulitsa popewa zovuta zingapo. Zina mwa michereyi imadziwika kuti imathandizira kupewa matenda amtima kapena ingateteze ku khansa ina.

Sardines nthawi zina amalimbikitsa azimayi apakati komanso achikulire. Amakhala ndi calcium ndi zakudya zina zofunika.

Omega-3 mafuta acids

Omega-3 fatty acids amathandiza kupewa matenda amtima chifukwa chazitsulo zawo. Sardines ndi gwero labwino kwambiri la iwo.

Omega-3 fatty acids amathandizanso kuchepetsa kuundana kwa magazi komanso kutsika kwa magazi. Ndipo atha kuthandiza kuteteza iwo omwe adakhalapo ndi vuto la mtima m'mbuyomu.

Mavitamini

Sardines ndi gwero labwino kwambiri la vitamini B-12. Vitamini uyu amathandizira dongosolo lamtima wanu komanso amakupatsani mphamvu.

Kuphatikiza apo, nsombazi zimakhala ndi vitamini D. Pamodzi ndi B-12, D ndizofunikira kuti mukhale ndi thanzi labwino m'mafupa moyo wanu wonse.

Calcium

Sardines ndi gwero labwino kwambiri la calcium. Izi zimawapangitsa kukhala chisankho chabwino kwa iwo omwe alibe lactose, omwe sagwirizana ndi mkaka, kapena omwe amafunikira calcium yambiri pazakudya zawo.

Izi zitha kuthandizanso mukakhala ndi pakati ngati mukufuna mitundu ina ya calcium yathanzi la mwana wanu.

Mchere

Pamodzi ndi calcium ndi mavitamini ambiri, sardines imakhala ndi michere yambiri yopindulitsa. Izi zikuphatikiza:

• ndiine
• chitsulo
• potaziyamu
• magnesium
• nthaka
• phosphorous

Mapuloteni

Sardines alinso ndi zomanga thupi, zomwe ndizofunikira kuti mumange mafupa ndi minofu yabwinobwino. Mapuloteni amathandizanso kupanga ma antibodies omwe amateteza chitetezo chathu chamthupi. Komanso, zimatengera michere ndi mpweya m'mbali zonse za thupi.

Momwe mungasankhire sardines

Ngati mumagula sardini zamzitini, ndibwino kugula zomwe zadzazidwa ndi mafuta m'malo mwa mafuta a soya. Amabweranso atadzaza madzi. Mtundu uwu ndi njira yabwino ngati mukufuna njira zochepetsera mafuta.

Chilichonse chomwe mumagula, onetsetsani kuti mwayang'ana madeti otha ntchito musanagule.

Ngati mumagula sardine mwatsopano, onetsetsani kuti mwawayendera kaye. Zomwe muyenera kuyang'ana m'masardine atsopano ndi monga:

• fungo labwino
• khungu lowala
• maso owala
• kapangidwe kolimba

Momwe mungadye sardines

Sardines ndi chakudya chosunthika kwambiri. Zitha kugwiritsidwa ntchito m'masaladi, ngati chotukuka kwa ophwanya, kapena ngati gawo la maphunziro apamwamba.

Musanagwiritse ntchito sardini, onetsetsani kuti zamzitini zachapidwa m'madzi ozizira. Sardine watsopano ayenera kutsukidwa ndikutsukidwa.

Mukakhala nawo okonzeka, yesani zina mwa maphikidwe okomawa kuti muphatikize sardines mu dongosolo lanu la kudya.

Greek saladi ndi sardines

Mukafuna kudya kuwala koma mukufunabe mapuloteni ambiri ndi zakudya zina, zosavuta kukonzekera saladi yachi Greek ndi yankho. Onani Chinsinsi.

Spaghetti con le sarde alla Palermitana

Chinsinsichi chimakupatsani mwayi watsopano pa spaghetti. Onani Chinsinsi.

Sardine yatsopano yokazinga

Mwa kuyika sardines molunjika pa katsabola, mutha kupanga cholembera chapadera komanso chopatsa thanzi. Onani Chinsinsi.

Mediterranean casserole

Casserole yokoma iyi imatenga nthawi yochepa kwambiri yokonzekera. Onani Chinsinsi.

Sardine curry mwachangu

Ngati mumalakalaka curry ndipo mulibe nthawi, ichi ndiye chakudya chabwino kwa inu. Onani Chinsinsi.

Saladi yamasika ndi tarig vinaigrette

Saladi wokongola uyu ndiwokoma komanso wodzaza ndi zakudya. Onani Chinsinsi.

Njira zathanzi zodyera sardine

Anthu omwe ali ndi vuto la impso kapena gout ayenera kupewa sardines. Amakhala ndi zinthu zomwe zimapangitsa uric acid. Uric acid buildup amatha kuyambitsa impso ndi gout kwa iwo omwe atengeka kale.

Sardine zamzitini zili ndi mchere wambiri. Ngati mukuyesera kuchepetsa mchere wanu, yang'anani chizindikirocho musanadye sardini zamzitini.

Kuwerengera kwa ma sardine ndichinthu chofunikira kudziwa ngati mukuyang'ana kalori yanu. Amakonda kukhala ndi ma calorie ambiri, ngakhale atakhala amadzimadzi amtundu wanji.

Masitepe otsatira

Ngakhale ma sardine atha kukhala ndi mbiri yoyipa, lingalirani za kuyesera kuti mukhale ndi thanzi.

Nsomba zazing'onozi zimadzaza ndi zabwino zambiri. Mndandanda wa maubwino azaumoyo a sardines ndiwambiri, pomwe kutsika kumakhala kochepa.

Nthawi yotsatira mukaphika chakudya kapena mukuganiza kuti ndi nsomba zanji zomwe mungadye chakudya chamadzulo, lingakhale lingaliro labwino kuphatikiza ma sardine ochepa.