I-Trout - okuqukethwe kwekhalori, ukwakheka nezakhiwo eziwusizo

Ukudla

2K 0 07.02.2019 (kugcine ukubuyekezwa: 26.03.2019)

I-Trout iyinhlanzi ebomvu ebomvu ephuma ku-salmon yohlobo. Umkhiqizo unempahla enenzuzo ngenxa yokugcwala kwawo ngamafutha, amavithamini nama-amino acid. Ngaphezu kwalokho, ngenxa yokuqukethwe kwayo okuncane kwekhalori, i-trout ilungele ukudla okunomsoco, futhi ngenxa yokuqukethwe kwayo kwamaprotheni amaningi, ingafakwa ekudleni kwabasubathi.

Ukwakhiwa, inani lokudla okunempilo nokuqukethwe kwekhalori

Okuqukethwe kwekhalori ye-trout kuncike ngqo endleleni yokupheka inhlanzi, futhi ukwakheka kwayo nenani lokudla okunempilo nakho kuya ngezinhlobonhlobo. Okuqukethwe kwekhalori kwe-trout eluhlaza ngo-100 g ngokwesilinganiso esingu-96.8 kcal, okubhekwa njengesibalo esiphansi, ngenxa yokuthi inhlanzi ingeyezinhlobo ezinamafutha. Okuqukethwe kwekhalori kwe-trout rainbow trout kuphakeme kancane ku-140.6 kcal.

Ngokuya ngendlela yokupheka, inani lamakhalori lishintsha kanjena:

• kubhakwe kuhhavini - 102.8 kcal;
• othosiwe epanini nebhotela - 210.3 kcal;
• umbhangqwana - 118.6 kcal;
• kancane futhi kancane usawoti - 185.9 kcal;
• ngabhema - 133.1 kcal;
• usawoti - 204.1 kcal.

Kusobala kakhulu ukuthi ngenkathi ulandela ukudla, kuyadingeka ukuthi udle izinhlanzi ezibhakiwe noma ezishubile, ngoba ngenxa yalobu buchwepheshe bokupheka umkhiqizo, inani eliphezulu lezinto eziwusizo lizogcinwa. Inhlanzi enosawoti, enosawoti omncane futhi ebhemayo ayinakubizwa ngokuthi ilusizo ngokukhethekile.

Inani lokudla okunempilo (BZHU) le-trout entsha nge-100 g:

• amaprotheni - 21 g;
• amafutha - 6.5 g;
• ama-carbohydrate - 0 g;
• amanzi - 72.0 g;
• umlotha - 1.1 g;
• cholesterol - 56 mg;
• i-omega-3 - 0.19 g;
• i-omega-6 - 0.39 g

Ukwakhiwa kwamakhemikhali ngamaminerali nge-100 g ngayinye:

• potassium - 363 mg;
• i-magnesium - 21.9 mg;
• i-sodium - 52.5 mg;
• i-phosphorus - 245.1 mg;
• i-calcium - 42.85 mg;
• insimbi - 1.5 mg;
• ithusi - 0.187 mg;
• manganese - 0,85 mg;
• i-zinc - 0.6 mg.

Ngaphezu kwalokho, i-trout icebile ngamavithamini anjenge:

• A - 16.3 mg;
• B1 - 0.4 mg;
• B2 - 0.33 mg;
• B6 - 0.2 mg;
• E - 0,2 mg;
• B12 - 7.69 mg;
• C - 0,489 mg;
• K - 0,09 μg;
• I-PP - 4.45 mg;
• D - 3.97 mcg.

ITrout iqukethe ama-amino acid afika kwayisishiyagalombili angabalulekile futhi ayi-10, anomthelela omuhle empilweni yabesifazane neyabesilisa.

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Izici eziwusizo ze-trout yomzimba

Izici ezizuzisayo ze-trout zomzimba womuntu zibanzi kakhulu. Ukusetshenziswa njalo kwezinhlanzi ezibomvu kuthinta hhayi kuphela isimo sempilo ngokujwayelekile, kepha nokusebenza kwangaphakathi kwezitho zomzimba.

1. Ngenxa yokuqukethwe okubanzi kwezinto ezisebenzisekayo, i-trout inomphumela omuhle ekusebenzeni kobuchopho, yandisa ukusebenza kahle, ukugxila kanye nokukhuthazela komzimba, okusetshenziswa ngabasubathi emhlabeni wonke ngobuciko. Ukusetshenziswa kwezinhlanzi njalo kuthuthukisa ikhono lokukhumbula, ukuqapha neminye imisebenzi yokuqonda.
2. Izindonga zemithambo yegazi kanye ne-myocardium zizoqiniswa, ukujikeleza kwegazi kuzothuthuka, nomfutho wegazi uzojwayelekile. ITrout ikhuthaza ukuqedwa kwezakhi eziyingozi njenge-cholesterol emzimbeni, ngaleyo ndlela inciphise ubungozi bokuhlaselwa yizifo zenhliziyo.
3. Ngenxa yezakhamzimba ezifakwe ezinhlanzini, izinga likashukela egazini lingakhishwa, ngakho-ke umkhiqizo ulusizo ngokukhethekile kusifo sikashukela.
4. Isistimu yezinzwa iyaqiniswa futhi nemiphumela engemihle yokucindezeleka emzimbeni iyavikeleka. Ngenxa yalokho, ukulala kuyathuthuka futhi nengozi yokuncipha kwemizwa noma ukucindezeleka iyancipha.
5. Inqubo yokuguga iyancipha ngenxa ye-vitamin E, i-selenium ne-ascorbic acid eyingxenye ye-trout, ngoba ngenxa yabo umphumela we-oxidative wama-radicals wamahhala emzimbeni awusebenzi.
6. Ukudla njalo izinhlanzi ezibomvu kuzoqinisa amasosha omzimba.
7. Ubuthi nemikhiqizo yokubola iyasuswa emzimbeni.
8. Amaprotheni we-Trout amunca umzimba ngokushesha okukhulu kunamaprotheni avela ezitsheni zenyama, nakho okulusizo kakhulu kubagijimi.
9. Ngenxa yezinga eliphakeme le-calcium ekwakhiweni kwamakhemikhali womkhiqizo, amathambo, amazinyo nezinzipho ziyathuthukiswa, ezisiza kakhulu hhayi kubantu abadala kuphela, kodwa nasebantwaneni.
10. Imicu yezinhlanzi iyasiza esikhathini sangemva kokuhlinzwa (lokhu akuwona umkhiqizo othosiwe noma usawoti), ngesikhathi sokuzikhandla okukhulu noma ngemuva kokugula.
11. I-trout fillet enomsoco kodwa enamakhalori aphansi inconywa kubantu abakhuluphele futhi abafuna ukwehlisa isisindo.
12. Ukusetshenziswa njalo kwezinhlanzi ezibomvu kunomthelela omuhle ekusebenzeni kokuzala kwabesilisa nabesifazane.

Ngaphezu kwalokho, ngenxa yezakhamzimba ezifakwe ezinhlanzini, umzimba womuntu umunca i-ayoni nezinye izinto eziwusizo kangcono. Futhi, umkhiqizo uhle kakhulu ekudleni kokudla nezemidlalo.

Imininingwane ethakazelisayo! I-Trout, njengezinye izinhlanzi zasolwandle eziningi, inconywa kangcono ngumzimba womuntu kunokudla kwesilwane. Izinhlanzi azigcini nje ngokunconywa kangcono, kepha futhi zigaywe cishe izikhathi eziphindwe kathathu kunenyama.

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Ukungafani nokulimala

Ukungafani kokusetshenziswa nokulimaza impilo ye-trout kuhlotshaniswa ikakhulukazi nekhono lokudla kwasolwandle ukuqoqa izinsimbi ezisindayo njenge-mercury. Le nto, noma ngabe incane kangakanani, ilimaza umzimba, ngakho-ke akunconywa ukuhlukumeza izinhlanzi. Imvamisa eyanele yokusebenzisa i-trout ifinyelela kokudla oku-3 ngeviki.

Ngaphezu kwalokho, izinhlanzi ezibomvu kufanele zilahlwe:

• uma kukhona ukungabekezelelani ngakunye komkhiqizo noma ukusabela okweqile;
• ngesikhathi sokuncelisa nokukhulelwa, abesifazane kufanele bayeke ukudla itrout, ikakhulukazi itrout enosawoti, ngoba usawoti ugcina uketshezi emzimbeni futhi ukhulisa ukukhukhumala okuvele kukhona ngesikhathi sokukhulelwa;
• akufanele udle inhlanzi eluhlaza - umkhiqizo ungatheleleka ngama-parasites, ngakho-ke ukwelashwa kokushisa kuyadingeka;
• ngezifo zesibindi noma umgudu wamathumbu, ukudla izinhlanzi ezibomvu kuyaphikiswa;
• ukudla itrout enosawoti noma ethosiwe kuphikisiwe ku-ischemia yenhliziyo, umfutho wegazi ophakeme noma isifo sokuqina kwemithambo yegazi;
• ukunciphisa isisindo, udinga ukuyeka itrout enosawoti, njengoba igcina uketshezi emzimbeni;
• kuyadingeka ukwenqaba umkhiqizo onosawoti uma kwenzeka izifo zezinso, ngoba usawoti emzimbeni uzokhuphula inani loketshezi olusetshenzisiwe, okuzoholela ekucindezelekeni okwengeziwe esithombeni.

Kubalulekile ukwazi: ezinye izinhlobo zezinhlanzi ziyakwazi ukuqoqa i-mercury eningi kunezinye, kepha ukuze ungazibambi ngekhanda zonke izinhlobo, kwanele ukukhumbula umthetho jikelele: inhlanzi enkulu, iphakamisa okuqukethwe kwensimbi esindayo enyameni. I-River trout yizinhlobo zezinhlanzi eziqoqa i-mercury encane.

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Umphumela

ITrout yinhlanzi emnandi futhi enempilo okuthi, uma idliwe ngokulinganisela futhi njalo, ibe nomthelela omuhle empilweni yonke. Ngaphezu kwalokho, inhlanzi isebenza njengomthombo omuhle kakhulu wamaprotheni kubagijimi futhi isiza ukukhulisa ukukhuthazela ngesikhathi sokuvivinya umzimba. Ngosizo lwe-trout, unganciphisa isisindo, futhi uthuthukise inkumbulo nokugxila. Into esemqoka ukupheka izinhlanzi kahle futhi ungasebenzisi ngokweqile ukudla okuthosiwe, okunosawoti nokubhema.

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