I-shumon yeChum iyinhlanzi yomndeni wama-salmon. Ngaphezu kwamaprotheni agayeka kalula, aqukethe izinto eziningi eziwusizo ekwakhiweni kwawo. Izinhlanzi zivame ukungezwa ekudleni ngabasubathi - amaprotheni asheshe agayeke ayadingeka ekukhuleni okugcwele kwemisipha. Akuwona ama-steaks noma ama-fillets we-chum salmon kuphela anezinto ezinenzuzo, kepha futhi nobisi nge-caviar, kanti okwakamuva kuvame ukusetshenziswa emkhakheni wezimonyo ukwenza ngcono isimo sesikhumba sobuso.
Inhlanzi ilungele ukudla okunomsoco futhi iwumthombo wamafutha acid njenge-omega-3, kanye namaminerali abalulekile ekusebenzeni ngokuphelele komzimba. I-chum salmon fillet ingumkhiqizo wokudla: ngokusetshenziswa okulingene, ayiphenduki ibe ngamadiphozithi amafutha, kepha icishe iguqulwe ngokuphelele ibe ngamandla. Izazi zokudla zincoma ukufaka izinhlanzi ezibomvu ekudleni kwabesifazane namantombazane abafuna ukunciphisa umzimba.
Okuqukethwe kwekhalori nokwakhiwa kwe-chum salmon
I-red fish chum ingumkhiqizo wekhalori eliphansi, oqukethe amaprotheni amaningi futhi awunazo nhlobo izakhamzimba. Okuqukethwe kwekhalori kwama-fish steaks amasha ngo-100 g kungu-126.8 kcal. Ngokuya ngokwelashwa kokushisa, inani lamandla wezinhlanzi lingahluka, okungukuthi:
- isalmon ethosiwe ethosiwe - 386.1 kcal;
- abilisiwe - 126.9 kcal;
- emafutheni - 245.3 kcal;
- isitshulu - 129.5 kcal;
- kubhakwe kuhhavini - 162.6 kcal;
- kushunqiswe - 131.2 kcal;
- eyosiwe - 150.1 kcal;
- usawoti - 184.3 kcal;
- kancane futhi kancane usawoti - 182.1 kcal;
- indlebe ye-chum - 32.2 kcal;
- ukubhema okubandayo nokushisayo - 196.3 kcal.
Ubisi lweChum luqukethe i-100 kcal nge-100 g ngayinye, i-caviar ebomvu - i-251.2 kcal. Ukudla okudliwayo, izinhlanzi ezibilisiwe, eziyizitshulu kanye nezinamanzi zilungele kangcono. Ukubhema kufanele kukhishwe ngaphandle, futhi usawoti kufanele usetshenziswe ngobuningi obulinganiselwe.
Inani lokudla okunempilo kwezinhlanzi nge-100 g ngayinye:
- amafutha - 5.7 g;
- amaprotheni - 19.1 g;
- ama-carbohydrate - 0 g;
- amanzi - 74.2 g;
- i-fiber yokudla - 0 g;
- umlotha - 1.2 g
Isilinganiso se-BZHU singu-1 / 0.3 / 0, ngokulandelana. I-chum salmon caviar iqukethe ama-31.5 g wamaprotheni kanye no-13.6 g wamafutha nge-100 g yomkhiqizo ngamunye.
Ukwakheka kwamakhemikhali womkhiqizo nge-100 g ngayinye kuchazwa ngendlela yetafula:
| Igama lezinto | Okuqukethwe izinhlanzi |
| Iodine, mg | 0,05 |
| Ithusi, mg | 0,11 |
| Insimbi, mg | 0,6 |
| I-Manganese, mg | 0,05 |
| I-fluorine, mg | 0,43 |
| Selenium, mg | 0,037 |
| Zinc, mg | 0,7 |
| I-Potassium, mg | 334,9 |
| Isodium, mg | 60 |
| Isibabule, mg | 190 |
| I-calcium, mg | 20 |
| I-Phosphorus, mg | 199,8 |
| Magnesium, mg | 60 |
| I-chlorine, mg | 166,1 |
| I-thiamine, mg | 0,33 |
| Uvithamini A, mg | 0,04 |
| I-Ascorbic acid, mg | 1,3 |
| Uvithamini PP, mg | 8,6 |
| Uvithamini B2, mg | 0,2 |
| Uvithamini E, mg | 1,3 |
Ngaphezu kwalokho, ukwakheka kwe-chum salmon kunothe ngama-amino acid angabalulekile futhi abalulekile, ama-acid amaningi nama-monounsaturated, okungukuthi: i-omega-3 esamba esingu-1.07 g, i-omega-6 - 0.13 g, i-oleic - 1.18 g nge-100 g. Okuqukethwe kwe-cholesterol - 80 mg nge-100 g yezinhlanzi ezibomvu.
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Izinzuzo Zezempilo Zenhlanzi
Ukudla njalo izinhlanzi ezibomvu kuhle empilweni yamadoda nabesifazane, njengoba ukwakheka kwawo kunothe ngamaminerali kanye namavithamini umzimba okudingeka usebenze kahle. Izici ezizuzisayo zokudla kwasolwandle ziboniswa ngokulandelayo:
- Inani le-cholesterol "eyingozi" liyancipha, ngenxa yokuthi isimo semithambo yegazi siyathuthuka nomfutho wegazi ujwayelekile.
- Ubungozi bokuqhamuka kwezifo ezinjengokushaywa unhlangothi, isifo senhliziyo nenkinga yomfutho wegazi ophakeme kuyehla.
- Ithuthukisa imetabolism futhi iqinise amasosha omzimba.
- Isimo samazinyo siyathuthuka, izinwele nezinzipho kuyaqiniswa.
- Yehlisa ukucindezeleka, ithuthukise imizwa. Izinhlanzi zivimbela ukuthuthukiswa kokucindezeleka. Ngaphezu kwalokho, umkhiqizo usiza ukuthuthukisa ukusebenza kobuchopho.
- Kukhulisa ukukhuthazela, okusebenziseka ikakhulukazi kubasubathi ukuthi bakhiqize ngokwengeziwe ejimini noma ngaphambi komncintiswano.
- Umsebenzi womsebenzi wokuzala wabesilisa nabesifazane ubuyiselwe, ukukhiqizwa kwamahomoni kujwayelekile.
- Inqubo yokuvuselelwa kwamangqamuzana wesibindi iyashesha, futhi lesi sitho siyahlanzwa.
- Isimo sesikhumba nomzimba wonke siyathuthuka, ngoba inhlanzi inomthelela wokuvuselela kuyo.
Kuyasiza ukudla isalmon ye-chum ngesikhathi sokululama ngemuva kokugula okunzima noma ukuhlehlisa umzimba, kwabesifazane abakhulelwe nabomama abancelisayo.
Ukwehlisa isisindo, inhlanzi iyasiza ngokuthi isheshe isuthise umuzwa wendlala, ayidali isisu esiswini futhi iyagaywa ngokushesha. I-chum salmon ayiqukethe ama-carbohydrate "angenalutho", ngakho-ke ayifakwanga ngendlela yamafutha, kepha icutshungulwa ngokuphelele futhi imuncwe kalula ngumzimba.
Izinhlanzi ezinosawoti, kancane futhi ezinosawoti omningi kuhle ukuzisebenzisa njengesiphuzo seziphuzo ezinamandla, ngoba zinciphisa imiphumela enobuthi yotshwala emzimbeni.
Izinhlanzi ezibhemayo ngokulinganisela zisiza ukubuyisa ubukhali obubonakalayo futhi zigcwalise umzimba ngamafutha acid, kepha ayifanele ukudla okunomsoco ngesikhathi sokudla.
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Izakhiwo eziwusizo zobisi lwe-chum
Ubisi luqukethe ama-acids amaningi nama-monounsaturated fatty acids nama-protamines, awusizo kubantu abanesifo sikashukela. Ngaphezu kwalokho, izakhiwo ezizuzisayo zokusetshenziswa okuhlelekile komkhiqizo ziboniswa ngokulandelayo:
- umsebenzi wobuchopho uyathuthuka;
- isikhumba sivuselelwe;
- ukusebenza kwesibindi kuyathuthuka;
- inqubo yokwehla kwamangqamuzana obuchopho iyehla;
- amathambo aqiniswa;
- ingozi yokuhlaselwa yisifo senhliziyo iyancipha;
- amandla wesilisa ayanda;
- amazinga kashukela egazini alawulwa;
- ukukhuthazela nokusebenza kuyanda.
Izinto ezizuzisayo zobisi zinomphumela wokulwa nokuvuvukala emzimbeni futhi zinciphisa izimpawu zezifo ezibangelwa amagciwane.
Ubisi lweChum lusetshenziswa ku-cosmetology ukufeza umphumela wokuba mhlophe nokuvuselela amandla. Kodwa-ke, lo ngumkhiqizo omusha, hhayi umkhiqizo onosawoti.
Izinzuzo ze-caviar zomzimba
I-red caviar ye-chum salmon idume ngokwakhiwa kwayo okunothile. Kodwa-ke, ngenxa yokuqukethwe kwayo kwekhalori ephezulu, akunconywa ukuthi kusetshenziswe njalo ngesikhathi sokudla. Izinzuzo zokudla i-caviar zingokulandelayo:
- umsebenzi wesistimu yezinzwa uyathuthuka;
- amasosha omzimba ayaqiniswa;
- amandla wesilisa ayanda;
- umsebenzi wesistimu yenhliziyo uyathuthuka;
- umbono uyathuthuka;
- ukuthuthukiswa komdlavuza kuvinjelwe.
Ngaphezu kwalokho, amathambo ayaqiniswa futhi nesimo sesikhumba siyathuthuka. I-Caviar inconywa njenge-prophylaxis yama-rickets. Umkhiqizo uqukethe amaprotheni amaningi agaya kalula adingwa ngabasubathi. Futhi i-caviar ibuye ibhekwe njenge-agent yokuvimbela izifo ezifana ne-Alzheimer's kanye ne-eczema.
Ukuphikisana nokulimala kwezinhlanzi
Ukusetshenziswa ngokweqile kwe-chum salmon, ikakhulukazi kufomu elinosawoti nokubhema, kugcwele imiphumela engathandeki. Ukunconywa kokunconywa kwe-chum salmon ngosuku kungu-100-150 g, kwanele ukudla izinhlanzi kathathu ngesonto.
Ukuphikisana nokusetshenziswa kwemikhiqizo ebhemayo nenosawoti:
- sifo;
- ukuphazamiseka emsebenzini amanyikwe;
- isifo sezinso;
- izifo zenhliziyo.
Ukuhlukumeza umkhiqizo nganoma iyiphi indlela kungaholela ekuphazamisekeni kwendlela yamathumbu, okungukuthi, ukucasula isisu, isicanucanu, ukuqumba nokuqunjelwa.
Izinhlanzi nosawoti osawoti ziqukethe usawoti omningi, ogcina uketshezi emzimbeni futhi uholele ekuvuvukeni. Akunconywa ubisi kubantu abanezinkinga zokudla nokukhuluphala.
Ngaphezu kwalokho, i-chum salmon, njenganoma yiziphi ezinye izilwane zasolwandle, iqoqa izinsimbi ezisindayo enyameni. Ngakho-ke, ukusetshenziswa ngokweqile kwezinhlanzi kungaholela ekufakweni kobuthi be-mercury.
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Umphumela
I-chum salmon iyinhlanzi enempilo, edlayo equkethe amaprotheni agayeka kalula, i-poly- ne-monounsaturated fatty acids, amavithamini namaminerali adingekayo kubantu. Umkhiqizo unconywa ukuthi ufakwe ekudleni kwabasubathi, abantu abafuna ukunciphisa isisindo nalabo abanamathela ekudleni okufanele futhi okunempilo. Inhlanzi cishe ayilimazi impilo, uma ungasebenzisi kabi umkhiqizo futhi ucabangele konke ukuphikisana.
