I-squid - izakhiwo eziwusizo nokulimaza umkhiqizo, ukwakheka nokuqukethwe kwekhalori * Isiphambano

I-squid ingabhekwa ngokuphepha kumikhiqizo edliwayo - iqukethe amaprotheni amaningi kanye nobuncane bamafutha ane-carbohydrate. Ukudla kwasolwandle kuhle kubasubathi abafuna ukwakha imisipha. Esihlokweni sizokhuluma ngokuqanjwa kanye nokuqukethwe kwekhalori komkhiqizo, kanye nezinzuzo zezempilo ze-squid, abantu abambalwa abaziyo ngazo.

Izici, ukwakheka nokuqukethwe kwekhalori

Inyama ye-squid iyigugu ngenxa yenani layo eliphansi lamandla, kanye nokwakheka kwayo kwamakhemikhali (yize kungenothile kakhulu, kepha kulinganisiwe) Okuqukethwe kwekhalori kokudla kwasolwandle ngqo kuncike endleleni yokulungiselela kwayo: isitshulu, ukubilisa, ukubhema, ukuthosa. Ngakho-ke, okuqukethwe kwekhalori le-squid eluhlaza ngo-100 g kungama-91 kcal, kepha kuya ngokupheka, inani lama-calories lishintsha ngokulandelayo:

squid abilisiwe - 99.5 kcal;
eyosiwe - 106.5 kcal;
okusemathinini - 104.9 kcal;
othosiwe epanini emafutheni - 175.6 kcal;
iyisitshulu ijusi yayo - 174.8 kcal;
ngabhema - 241.3 kcal;
i-squid eyomile yikhalori ephezulu kakhulu, iqukethe i-285.7 kcal nge-100 g ngayinye ekhonzwayo.

Inani lokudla okunempilo kanye nokwakheka kwamakhemikhali akuhlukile kakhulu futhi kubanzi ngesizathu sokuthi i-squid ingamanzi angama-80%. Isilinganiso samaprotheni, amafutha nama-carbohydrate ngu-18 / 2.1 / 2, ngokulandelana. Kungenxa yokuqukethwe kwawo kwamaprotheni amaningi ukuthi i-squid isendaweni ephambili emikhiqizweni yokudla futhi ilungele ukudliwa kwabasubathi nabantu abalandela imigomo yokudla okunempilo.

Yize uqukethe uketshezi oluningi, umkhiqizo ucebile ngamavithamini afana neB4, C noB3. Amanani amancane amancane ku-squid aqukethe amavithamini A, E no-B12. Ukuxakaniseka kwalezi zinto kubalule izakhiwo ze-antioxidant, ngenxa yokuthi inqubo yokuguga emzimbeni iyancipha futhi ukusheshiswa kokuvuselelwa kwamaseli.

Ngaphezu kwalokho, inyama yasolwandle iqukethe ama-macro- nama-microelements ahlukahlukene, njenge:

i-phosphorus;
i-sodium;
i-potassium;
i-magnesium;
ithusi;
insimbi;
selenium;
zinc;
manganese.

Ukwakheka kwamakhemikhali kulekelelwa ngama-amino acid adingekayo emzimbeni womuntu (ongabalulekile futhi ongenakubuyiselwa endaweni), abaluleke kakhulu enqubeni yokwehlisa isisindo noma ngesikhathi sokuzivocavoca umzimba. Ngenxa ye-taurine equkethwe yi-squid, izinga le-cholesterol egazini liyancipha.

Esinye isici esivelele okuqukethwe inani elikhulu lamaprotheni wezilwane. Ngokwalesi sikhombisi, i-squid ayikho ngaphansi kunenkomo noma inhlanzi.

Kodwa-ke, ukuze wenze inyama ye-squid ibe mnandi futhi igcine izakhiwo zayo ezizuzisayo ngesikhathi sokupheka, udinga ukwazi ukuthi ungayipheka kanjani kahle. Ubilise emanzini ashisayo imizuzu emithathu noma emi-4, kodwa ungabe usaba khona, uma kungenjalo umkhiqizo uzoba yirabha. Ngaphezu kwalokho, ungayipheka yonke ngokuhlangene nezinsimbi, kepha ngemuva kokunquma ikhanda nokusula umgodi ezibilinini.

Uma iphekwe kahle, i-squid ebilisiwe izogcina ngokuphelele izakhiwo zayo ezizuzisayo.

Izakhiwo eziwusizo zeskwidi

Izinzuzo ze-squid zigcinwa ngesikhathi sokupheka, ukuthosa epanini le-grill ngaphandle kukawoyela, noma ukupheka ujusi walo. I-squid ethosiwe epanini elijwayelekile kusetshenziswa uwoyela kushiya inani eliphansi lezakhamzimba.

Ngokusetshenziswa okuvamile, izinhlanzi zasolwandle zinomphumela oguquguqukayo emzimbeni:

Umsebenzi wesistimu yenhliziyo nomfutho wegazi kujwayelekile.
Ukuqina kwemithambo yegazi kuyanda, okuholela ekutheni ukujikeleza kwegazi kuthuthuke futhi kunciphe ubungozi bamahlule egazi.
Ama-squid abilisiwe ajwayelekile amazinga we-cholesterol egazini.
Iodine, equkethwe ekubunjweni komkhiqizo, isebenza njenge-prophylactic yokulwa nezifo ze-thyroid, futhi iyasiza ngesikhathi sokwelashwa kwayo.
Uketshezi oluningi lushiya umzimba futhi umzimba-usawoti umzimba ubuyiselwe.
Ngenxa yezakhi zayo zokulwa ne-antioxidant, ubuthi, usawoti oyingozi nezinsimbi ezisindayo ziyasuswa emzimbeni.
Umsebenzi wokugaya ukudla ujwayelekile.
Umsebenzi wesibindi uyathuthuka ngenxa yama-asidi we-polyunsaturated afakiwe ekwakhiweni.
Amasosha omzimba ayaqiniswa.
Izinga le-hemoglobin egazini liyakhuphuka.
Umzimba unamandla ngaphandle kokudla ngokweqile kwekhalori.

Ngaphezu kwalokho, ukudla kwasolwandle kuhle kubantu asebekhulile, ngoba kunomthelela omuhle esimweni somzimba jikelele futhi kuthuthukisa ukusebenza kobuchopho.

I-squid ngumkhiqizo omuncwa ngokushesha ngumzimba, okusho ukuthi futhi ugcwalisa ngokushesha umzimba ngamaprotheni nangezinto eziwusizo. Ngalesi sizathu, ukudla kwasolwandle kunconywa ukuthi kufakwe ekudleni kwabasubathi abangochwepheshe kanye nabo bonke abantu abamane badlale imidlalo noma babambe iqhaza emisebenzini edinga ukukhushulwa komzimba.

Qaphela: abasubathi (kungakhathalekile ukuthi kungabesilisa noma abesifazane) abahlanganyela ekuqeqesheni amandla noma abafuna ukwakha ngenkuthalo imisipha bangasebenzisa inyama ye-squid esikhundleni samabele avamile enkukhu. Inani lamaprotheni liyafana, kepha ama-squid azomunwa ngokushesha okukhulu kaningi.

Ukuze umzimba usebenze ngokugcwele, kwanele ukudla kusuka ku-100 kuye ku-150 g wenyama ye-squid ngosuku, ukuyifaka enye yezitsha zenyama. Ngesikhathi sokukhulelwa, kuvunyelwe ukudla umkhiqizo, kepha kuphela ngombandela wekhwalithi efanelekile nokuhambisana namazinga wokugcina. Inani elinconyiwe lingu-300 g womkhiqizo ngesonto.

Ukulimaza empilweni nokuphikisana

Ukulimala kwezempilo lapho kudla i-squid kuvame ukuhlotshaniswa nokushiyeka komkhiqizo njengokuqoqwa kwezinto eziyingozi enyameni evela emanzini olwandle: i-mercury ne-arsenic. Lokhu kushoda akutholakali ku-squid kuphela, kodwa nakuzo zonke izinhlanzi zasolwandle ngokujwayelekile. Kungenxa yalesi sizathu ukuthi akufanele usebenzise kabi umkhiqizo futhi uwudle njalo, ngaphezu kwalokho, udinga ukukhumbula ukuthi kwezinye izimo kuphikisana ngokuphelele.

Ama-squid omisiwe athathwa njengeyona eyingozi kakhulu empilweni, manje esesitholile ukuthandwa njengesiphuzo seziphuzo ezidakayo. Ingozi ilele kokuqukethwe kasawoti okuphezulu kanye nezithasiselo ezahlukahlukene zokunambitha njengamadayi, ukunambitheka, izithuthukisi zokunambitheka, izivimbelakuvunda nokunye. Ukuba khona kwalezi zingxenye akukhona nje kuphela ukweqa ngokuphelele zonke izindawo ezizuzisayo ze-squid, kodwa futhi kukwenza kube yingozi kunoma yisiphi isidalwa. Abantu ababambelela kokudla okunomsoco, abesifazane abakhulelwe kanye nabazali abelapha izingane ekudleni kwasolwandle kufanele bakhiphe ngokuphelele i-squid eyomile ekudleni.

Kubalulekile ukwazi! Inani elikhulu likasawoti ngeke ligcine uketshezi emzimbeni kuphela, kodwa futhi lizothinta isibindi.

Ama-squid (nganoma yiluphi uhlobo) aphikisana ngokuphelele:

abantu abahlukunyezwa ukudla kwasolwandle noma abajwayele ukuqhamuka kokungezwani komzimba (i-squid iyi-allergen enamandla);
omama abahlengikazi;
izingane ezineminyaka engaphansi kwemi-3 ubudala, ngoba i-squid inzima kakhulu umkhiqizo wesisu sengane, ngenxa yalesi sizathu kunconywa ukuqala ukusebenzisa umkhiqizo hhayi ngaphambi kobusha nobuncane;
lapho kukhona i-pancreatitis enamandla (ukuvuvukala kwamanyikwe).

Ngokuphathelene nephuzu lokugcina, singasho ukuthi ukuvinjelwa kokusetshenziswa kuhlotshaniswa nokuba khona kwezinto zokukhipha ku-squid, ezithuthukisa umsebenzi wamaseli we-pancreatic, avuselela inqubo yokuvuvukala. Ungabuyela ekudleni squid kuphela uxolelwe futhi ngemvume kadokotela wakho.

Ungakhohlwa ukuthi i-squid iwukudla okonakalayo. Ngakho-ke, kufanelekile ukunaka ngokukhethekile ukugcinwa kokudla kwasolwandle, ngoba uma kungenjalo isidumbu se-squid, kanye ne-tentacles, sizophenduka umthombo wamagciwane, kulandele ubuthi bokudla.

Ungayikhetha kanjani i-squid efanele?

Ukukhetha i-squid elungile engeke ilimaze impilo yakho futhi engeke iholele ekufakeni ubuthi emathunjini, landela lezi zincomo:

Thenga ama-squid afriziwe kuphela. Uma ubona izimpawu zokubanda kabusha, akunakuthathwa, ngoba, ngaphezu kokulahleka kwezakhiwo eziwusizo, umkhiqizo usuvele ulahlekelwe yizimfanelo zawo: usuthole ukunambitheka okumunyu nesakhiwo esixegayo.
Izidumbu ezingafriziwe zingathathwa kuphela uma i-squid ibanjwe e-aquarium nawe.

Ungahlukanisa inyama enhle ye-squid kusuka efriziwe yizici ezilandelayo:

Izidumbu akufanele zinamathele ndawonye;
ifilimu ehlanganisa i-squid ibomvana, nsundu ngokukhanyayo noma imbala onsomi - lokhu akusabisi, kepha uma umbala usabalele enyameni, akufanele uthenge isidumbu esinjalo;
inyama kufanele ibe mhlophe futhi inwebe, igcine ukwakheka kwayo futhi ingahambi ngezendlalelo, kepha uma inyama ye-squid ithole umbala ophuzi noma onsomi, khona-ke ibikhishwa noma iqale ukonakala.

Futhi, naka indlela umthengisi aziphatha ngayo: uma enqaba ukwehlukanisa inani elidingekayo lezidumbu kubhaluni eliphelele, khona-ke umkhiqizo nakanjani ubuyiswe yiqhwa.

Ukwehlisa isisindo noma ukuthola isisindo semisipha?

Ukusetshenziswa kwenyama ye-squid kuzoholela ekulahlekelweni kwesisindo noma ekuzuzeni kwesisindo somzimba? I-squid ingumkhiqizo osebenza ngezindlela eziningi olungele zombili izinqubo. Ngenxa yokuqukethwe kwayo okunamaprotheni amaningi, ukudla kwasolwandle kufanele abagijimi besisindo esinamandla njengomthombo wama-amino acid ekwakheni izicubu zomzimba. Futhi, umkhiqizo usiza abesifazane kahle ngesikhathi sokomiswa.

Abantu abafuna ukunciphisa umzimba kufanele bazi ukuthi inyama yasolwandle ngeke nje igcwalise umzimba ngamaminerali awusizo namavithamini, kepha futhi izosheshisa imetabolism.

Ngenxa yokuqukethwe kwayo okuncane kwekhalori, i-squid ibhekwa njengomkhiqizo wokudla ovame ukusetshenziswa ekudleni esikhundleni sesidlo esisodwa senyama. Ukudla kwasolwandle kudume kakhulu ekudleni okunamandla noma ezindaweni ezinjengo msoco njengokudla kokudla okuluhlaza. Lokhu kungenxa yokuthi, ngokulandela ukudla okunomsoco, umzimba uvame ukubhekana nokushoda kwamavithamini namaminerali, futhi inyama ye-squid ingumthombo omuhle wazo zombili.

Ngokudla okuluhlaza, i-squid iyi-godsend yangempela, ngoba, ngokungafani nezinhlobonhlobo zezinhlanzi zasolwandle, lo mmeleli angadliwa ngokuphepha kungaphekiwe, ngaphandle kokwelashwa kokushisa. Kwanele ukuhlanza ukudla kwasolwandle ngejusi lewolintshi noma uviniga (i-apula noma iwayini), ngemuva kwalokho kungadliwa ngokuphepha ngaphandle kokulimaza impilo.

Umphumela

I-squid ngumkhiqizo wasolwandle oyingqayizivele, oqukethe amaminerali abalulekile, amavithamini nama-amino acid adingekayo emzimbeni, anokuphikisana okuncane. Ngaphezu kwalokho, ukudla kwasolwandle kuyakujabulisa okuqukethwe yikhalori eliphansi nokuguquguquka ekuphekeni. I-squid ilungele ukondleka kwabasubathi, isiza ekwakheni imisipha yabesilisa, nakwabesifazane - ukuthola isibalo esincane Into esemqoka ukuthi ungasebenzisi kabi i-shellfish futhi ubheke ukuqwasha kwayo lapho uthenga.