5 zabwino zabwino zaumoyo wodya nsomba

Zamkati

• 1. Perekani mapuloteni m'thupi
• 2. Pewani matenda amtima
• 3. Sinthani kukumbukira ndikupewa matenda a Alzheimer's
• 4. Kuchepetsa zizindikiro za nyamakazi
• 5. Perekani vitamini D
• Zambiri zamtundu wa nsomba
• Ubwino wodya nsomba yaiwisi
• Ndi nsomba zamtundu wanji zomwe ungadye ukakhala ndi pakati?

Kuphatikiza nsomba nthawi zonse pazakudya kumabweretsa zabwino monga kukumbukira kukumbukira, kusinkhasinkha, kupewa matenda amtima komanso kuchepetsa kutupa. Kuphatikiza apo, kudya nsomba kumathandiza kuchepetsa thupi, chifukwa nthawi zambiri kumatulutsa mapuloteni okhala ndi zopatsa mphamvu zochepa kuposa nyama yofiira ndi nkhuku, zomwe zimakondetsa kudya.

Kuti mupeze maubwino awa, muyenera kudya nsomba osachepera katatu pamlungu, ndikofunikira kukumbukira kuti nkoyenera kudya nsomba tsiku lililonse. Nazi zabwino zisanu za nsomba:

1. Perekani mapuloteni m'thupi

Nsomba ndizomwe zimayambitsa mapuloteni ndipo zimatha kugwiritsidwa ntchito m'malo mwa nyama ndi nkhuku. Mapuloteni ndi michere yofunikira popanga minofu, tsitsi, khungu, maselo ndi chitetezo chamthupi, pokhala chopatsa thanzi m'thupi.

Nsomba zowonda ngati nyanja, gulu lokhazikika ndizokhazokha ndizopanga mapuloteni ochepa, pomwe nsomba zamafuta ngati saumoni, tuna ndi sardine zimakhala ndi zopatsa mphamvu zambiri.

2. Pewani matenda amtima

Nsomba ndizomwe zimayambitsa mafuta abwino, makamaka ochokera kumadzi amchere, monga tuna, sardines ndi salmon, chifukwa ali ndi omega-3, michere yomwe imapezeka m'madzi akuya am'nyanja.

Omega-3 imagwira ntchito m'thupi pochepetsa cholesterol yoyipa ndikuwonjezera cholesterol yabwino, kuphatikiza pakuchepetsa kutupa komanso kukonza chitetezo chamthupi. Chifukwa chake, kumwa nsomba kumachepetsa chiopsezo cha matenda amtima monga atherosclerosis komanso matenda amtima, kuphatikiza kupewa mavuto ena, monga sitiroko.

3. Sinthani kukumbukira ndikupewa matenda a Alzheimer's

Kudya nsomba nthawi zonse kumateteza kutayika kwa imvi muubongo, komwe kumalumikizidwa ndi kutuluka kwa matenda osachiritsika monga matenda a Alzheimer's. Phindu ili limalumikizidwa ndi kupezeka kwa omega-3 ndi michere monga calcium ndi phosphorous, zomwe ndizofunikira pakufalitsa zikoka zamitsempha.

4. Kuchepetsa zizindikiro za nyamakazi

Nsomba zokhala ndi omega-3s, monga saumoni, tuna ndi mackerel, zimathandizira kuthetsa zizindikilo za nyamakazi pokhala ndi zotsutsana ndi zotupa. Powonjezera milingo ya omega-3 mthupi, kutupa kwamafundo kumachepa ndipo kupweteka kumachepa. Izi zitha kupezekanso pomwa zowonjezera zowonjezera ndi mafuta a nsomba kapena omega-3, koma ndikofunikira kuwunikira kuti kumwa chakudya chachilengedwe kumathandizira phindu la michere yake.

5. Perekani vitamini D

Nsomba ndiye magwero abwino kwambiri a vitamini D mu chakudya, makamaka nsomba zamafuta, chifukwa vitamini iyi imasungidwa m'mafuta mchakudya. Vitamini D imagwira ntchito ngati hormone ya steroid mthupi, kukhala yofunika popewa mavuto monga matenda ashuga, kusabereka, khansa komanso mavuto amtima.

Komanso, vitamini D kumawonjezera mayamwidwe calcium mu matumbo, kuthandiza kupewa kufooka kwa mafupa, makamaka pambuyo kusintha.

Zambiri zamtundu wa nsomba

Tebulo lotsatirali likuwonetsa kuchuluka kwa ma calories, mafuta ndi mapuloteni a 100 g ya nsomba, kuwagawa m'magulu awiri: nsomba zowonda komanso zamafuta.

Ndikofunika kukumbukira kuti choyenera ndikukonzekera nsomba zokha ndi mafuta mu uvuni, kapena kukonzekera kuphika kapena kuphika, pamodzi ndi ndiwo zamasamba kuti ziwonjezere chakudya. Onani malangizo awa muvidiyo yotsatirayi:

Ubwino wodya nsomba yaiwisi

Ubwino wodya nsomba zosaphika ndikuchepetsa chiopsezo cha matenda amtima, kumathandizira pakukula kwaubongo, kusinthika kwa maselo amitsempha, kuthandizira kupanga minyewa, kupewa matenda amfupa ndikulimbana ndi kuchepa kwa magazi chifukwa cha kulemera kwa omega 3, mapuloteni, vitamini D, calcium, chitsulo ndi vitamini B12. Onani: 3 zifukwa zodyera sushi.

Chakudya chilichonse chotenthedwa chimataya zakudya zina, koma nsomba ili ndi phindu lake makamaka mu michere yomwe sichiwonongeka ndi kutentha, chifukwa chake, maubwino ake amakhalabe osaphika komanso akaphikidwa.

Ndi nsomba zamtundu wanji zomwe ungadye ukakhala ndi pakati?

Kudya nsomba uli ndi pakati ndi kwabwino, koma amayi apakati ayenera kukonda nsomba yophika osati yaiwisi chifukwa nsomba yaiwisi ndi chakudya chomwe chimawononga ndi kuipitsa mosavuta, ndipo chimatha kuyambitsa poyizoni wazakudya. Kuphatikiza apo, zakudya zina zosaphika zimathanso kuipitsidwa ndikupangitsa matenda otchedwa toxoplasmosis, omwe amayambitsa zolakwika pakupanga mwana wosabadwayo.

Amayi oyembekezera amayeneranso kupewa nsomba monga catfish, tuna ndi mbalame, chifukwa ali pachiwopsezo chachikulu chodetsedwa ndi zitsulo zolemera, monga mercury, zomwe zimasokoneza kukula kwa mwana. Dziwani zambiri za nsomba zamtundu wapakati zomwe mayi wapakati ayenera kupewa.