IMackerel iwukudla okuyigugu okunenzuzo ezehlukile kwezempilo, ecebile ngamaminerali, amavithamini namafutha acid. Le nhlanzi inhle kakhulu ekudleni okunomsoco, njengoba kubhekwa njengomkhiqizo onama-khalori aphansi futhi yakha isisekelo sokudla okuningi okungenayo i-carbohydrate.
I-Mackerel inomthelela omuhle emsebenzini wesistimu yenhliziyo nemizwa, ikhuthaza ukukhula okusheshayo kwezicubu zemisipha, okuthandwa kakhulu ngabadlali. Amaprotheni aqukethwe yile nhlanzi amuncwa umzimba womuntu ngokushesha okukhulu kunamaprotheni enyama. Ukusetshenziswa njalo kwalo mkhiqizo (ngokulinganisela) kunika amandla, kunomthelela omuhle ekubukekeni nasekusebenzeni kwengqondo.
Ukwakheka kwamakhemikhali kokuqukethwe kwe-mackerel nekhalori
Ukwakheka kwamakhemikhali e-mackerel kucebe ngokungajwayelekile ngama-fatty acids, iodine, uwoyela wezinhlanzi, ama-micro- kanye nama-macroelements ahlanganiswe namavithamini. Okuqukethwe kwekhalori kwezinhlanzi ezintsha ngamagremu ayi-100 kungu-191.3 kcal, kepha inani lamandla lomkhiqizo liyahlukahluka kuye ngendlela yokupheka, okungukuthi:
- ama-mackerel anosawoti - 194.1 kcal;
- kubhakwe kuhhavini ku-foil - 190.6 kcal;
- abilisiwe - 209.6 kcal;
- usawoti omncane futhi omncane - 180.9 kcal;
- ukudla okusemathinini - 318.6 kcal;
- ukubhema okubandayo - 222.1 kcal;
- hot ngabhema - 316,9 kcal;
- okuthosiwe - 220.7 kcal;
- i-braised - 148.9 kcal.
Inani lokudla okunempilo komkhiqizo nge-100 g ngayinye:
- amaprotheni, g - 18.1;
- amafutha, g - 13.3;
- ama-carbohydrate, g - 0;
- amanzi, g - 67.4;
- i-fiber yokudla, g - 0;
- umlotha, g - 1.29.
Isilinganiso se-BZHU singu-1 / 0.6 / 0, ngokulandelana. Ukungabikho ngokuphelele kwama-carbohydrate kungezinye zezizathu zokuthi kungani abesifazane abancane bewuthanda lo mkhiqizo kakhulu. Amaprotheni abalulekile ezicutshini zemisipha, futhi amafutha aqinisa amasosha omzimba futhi abe nomthelela omuhle ekuguqulweni komzimba.
Ukwakhiwa kwamakhemikhali ama-mackerel nge-100 g kunikezwa ngendlela yetafula:
| Izakhi | Ingxenyenamba yeMisa ekwakhiweni kwe-mackerel |
| I-Phosphorus, mg | 281,1 |
| I-Potassium, mg | 279,9 |
| Magnesium, mg | 51,2 |
| Isibabule, mg | 180,3 |
| I-calcium, mg | 39,9 |
| I-chlorine, mg | 171,6 |
| Cholesterol, mg | 69,9 |
| I-Omega-9, g | 4,01 |
| I-Omega-3, g | 2,89 |
| I-Omega-6, g | 0,53 |
| I-thiamine, mg | 0,13 |
| Choline, mg | 64,89 |
| I-Folate, mg | 9,1 |
| I-Cobalamin, mg | 12,1 |
| Uvithamini PP, mg | 11,59 |
| I-Niacin, mg | 8,7 |
| Uvithamini C, mg | 1,19 |
| Uvithamini D, mg | 0,18 |
| Iodine, mg | 0,046 |
| Selenium, mg | 43,9 |
| Ithusi, mg | 211,1 |
| I-fluorine, mg | 1,51 |
| Insimbi, mg | 1,69 |
| I-Cobalt, mg | 20,9 |
Ngaphezu kwalokho, ukwakheka kwe-mackerel kunothe ngama-amino acid angabalulekile futhi abalulekile, ama-fatty acids angenasisekelo.
Uma uhlela ukunciphisa umzimba, kufanele ukhethe i-mackerel eshubile noma ebilisiwe, ngoba ukwakheka kwamakhemikhali komkhiqizo cishe akuguquki ngemuva kokwelashwa kokushisa.
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Izinzuzo zomzimba
Izinzuzo ze-mackerel zabesifazane nabesilisa zikhulu ngokulinganayo. Le nhlanzi ilungele ukwehlisa isisindo. Kunconywa ukuthi kufakwe ekudleni kwezingane kusukela zisencane (kepha hhayi ngaphambi kweminyaka emithathu) futhi nabesifazane abakhulelwe bavunyelwe ukuba badle.
Izici ezizuzisayo zezinhlanzi zithinta impilo kanjena:
- Uvithamini B12 uvela, uvusa ukwakheka kwamaseli futhi kuthuthukise imetabolism yamafutha.
- Amathambo aqiniswa ngenxa yevithamini D, ewusizo ikakhulu esizukulwaneni esisha. Kodwa-ke, kulokhu, asikhulumi ngomkhiqizo onosawoti, othosiwe noma obhemayo. Okuncamelayo kufanele kunikezwe izinhlanzi eziyisitshulu, ezishubile, ezibilisiwe noma ezibhakiwe kufoyili.
- Ukuba khona kwe-phosphorus ekwakhiweni kwezinhlanzi kunomthelela omuhle ekusebenzeni okugcwele kwazo zonke izinhlelo.
- Ngenxa yezakhi ze-antioxidant ze-omega-6 ne-omega-3 fatty acids, okuqukethwe kwe-cholesterol egazini kujwayelekile, amathuba okuthuthukisa ama-oncological neoplasms ancishisiwe, ukusheshisa komzimba kuyashesha, okuwusizo kakhulu ekulahlekelweni kwesisindo sabantu nabagijimi.
- I-Mackerel isebenza njenge-agent ye-prophylactic ye-atherosclerosis.
- Inyama yenhlanzi inomphumela omuhle ekusebenzeni kobuchopho (ubuchopho nomgogodla). Ngaphezu kwalokho, ukusetshenziswa njalo komkhiqizo kunomphumela omuhle esimweni samazinyo, ulwelwesi lwamafinyila, kunika isikhumba ithoni enempilo futhi kuqinise izintambo zezinwele.
- I-Mackerel ilungele ukuvimbela nokwelashwa kwezifo zohlelo lwe-musculoskeletal, kanye nokuvimbela izifo zesistimu yenhliziyo.
- Uma unesifo esifana nesifo sikashukela, kunconywa ukuthi udle ama-mackerel ashubile. Lokhu kuzosiza ukujwayelekile amazinga kashukela egazini. Ngaphezu kwalokho, izinga le-hemoglobin lizokhula, futhi uhlelo lwezinzwa luzoqina ngokwengeziwe.
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Izinzuzo ze-mackerel ebanda futhi eshisayo ebhemayo icishe ifane naleyo yezinhlanzi eziyisitshulu nezibhakiwe. Kodwa-ke, khumbula ukuthi inyama enosawoti nebhemayo kufanele idliwe ngokulinganisela. Ikakhulukazi uma sikhuluma nge-mackerel enosawoti, ekhuthaza ukugcinwa koketshezi emzimbeni.
Qaphela: Ukuze uthole imiphumela emihle ekwehliseni isisindo noma ekukhuthazeni impilo, kunconywa ukudla izinhlanzi ezinamafutha ngama-garnishes alula emifino.
I-mackerel ekheniwe nayo icebile ngamavithamini namaminerali, kepha kuleli fomu umkhiqizo uvame ukuba nama-calories amaningi, ngakho-ke asincomi ukuwusebenzisa kaningi.
Ukulimaza nokuphikisana
Ukulimala kokudla i-mackerel akubalulekile uma kudliwe ngobuningi obunconyiwe. Umdlandla owedlulele womkhiqizo ugcwele ukusabela okweqile kanye nezinkinga ngomgudu wamathumbu.
Kuyaphikiswa ukudla imackerel ebhemayo nenosawoti:
- abantu abaphethwe ukukhuluphala;
- abantu abanesifo sezinso;
- ukuphazamiseka emsebenzini ipheshana emathunjini;
- abantu abanesibindi esigulayo;
- kungcono ukungathengi izidumbu zezinhlanzi ezinkulu kakhulu, ngoba zingaqukatha izinsimbi ezisindayo (ngokwesibonelo, i-mercury);
- abesifazane abakhulelwe;
- nomfutho wegazi ophakeme.
Ukunconywa kwansuku zonke kwe-mackerel kungu-100 kuya ku-200 g. Le mali ingaphezu kokwanele ukugcwalisa umzimba ngamandla nangamaminerali awusizo.
Qaphela: ngezifo ezifana ne-pancreatitis, isifo sikashukela kanye ne-gastritis, akunconywa ukuthi udle izinhlanzi ezinamafutha, ikakhulukazi, usawoti, othosiwe noma obhemayo (obandayo noma oshisayo oshisayo). Kodwa-ke, nge-pancreatitis, ungakwazi ukudla i-mackerel ebhakwe uma usebenzisa kuphela uginindela osuka esifubeni senhlanzi (kodwa hhayi ngaphezu kwesisodwa ngenyanga). Ezimweni ezimbili ezilandelayo, izinhlanzi kufanele zithunyelwe noma ziphekwe kuphela.
I-mackerel ekheniwe noma ebhemayo ayinconywa ukukhuluphala. Ngaphambi kokudla inhlanzi ebhemayo, kuyadingeka ukuthi ususe isikhumba kuyo, ngoba ingahle iqukathe izinto eziyingozi ezifakwe ngayo ngesikhathi sokupheka, ngokwesibonelo, i-phenol, ekhona emsini oketshezi.
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IMackerel akuyona nje into efinyelelekayo futhi emnandi, kodwa futhi nomkhiqizo owusizo ngokumangazayo wezempilo yomuntu. Uma upheka inhlanzi kahle, ingakusiza wehlise isisindo futhi uthuthukise isimo sesikhumba nezinwele zakho. I-Mackerel iqukethe amaprotheni amaningi, adingekayo ekukhuleni kwemisipha. Le mfanelo ibaluleke kakhulu kubadlali emikhakheni yezamandla. Izinhlanzi ngeke zilimaze umzimba, uma ucabangela izici zomuntu ngamunye, ungadli futhi ulungiselele umkhiqizo kahle.
