I-salmon e-Pink iyinhlanzi evela emndenini we-salmon. Akuhlukile kunambitheka emnandi futhi entekenteke, kepha futhi ngokwakhiwa okunothile kwamavithamini namaminerali anomphumela omuhle emzimbeni womuntu. Abalandeli bokudla okunempilo bayelulekwa ukuthi bafake ama-salmon abomvana ekudleni kwabo okungenani kanye ngesonto. Lokhu kuyadingeka ekusebenzeni okujwayelekile kobuchopho, uhlelo lokujikeleza kwegazi, i-endocrine neminye imisebenzi yomzimba. Ngakho-ke, kungani le nhlanzi ilusizo kangaka, ubani ongayifaka kwimenyu, futhi ngubani okufanele anqabe ukuyidla? Ake sikuthole!
Inani lokudla okunempilo, okuqukethwe kwekhalori nokwakhiwa kwamakhemikhali
Ngokuya ngenani lokudla okunempilo, i-salmon ebomvana ayisihle kunamanye ama-salmon. Inyama yenhlanzi ebomvu inamakhemikhali acebile futhi alinganiselayo, icebile ngamaprotheni, ama-fatty acids, amavithamini namaminerali. Ewusizo ikakhulukazi ama-fatty polyunsaturated acids, abizwa nangokuthi "i-elixir yobusha." Zinciphisa inqubo yokuguga njengoba zikhuthaza ukuvuselelwa kwamangqamuzana ngokushesha.
Okuqukethwe okuphezulu kwe-vitamin PP (niacin) kulawula ukusebenza kwesistimu yezinzwa, kuthuthukisa imetabolism kanye nomgudu wokugaya ukudla. Akuwona wonke umkhiqizo ongaqhosha ngokuqukethwe okuphezulu kangaka kwale vithamini. Ngaphezu kwalokho, i-salmon e-pink iqukethe i-chromium, i-fluorine, i-chlorine, i-nickel, i-potassium, i-sodium ne-iron.
Ku-salmon ebomvana, akusebenzi inyama kuphela, kepha futhi ne-caviar. Inothile ngezinto ezifana ne-calcium, i-thiamine, i-riboflavin, i-phosphorus, i-fluoride, i-iron ne-potassium. Ubisi lubhekwa njengolusizo oluncane. Lokhu kudla kunothe nangamaprotheni, amafutha nama-amino acid. Ngaphezu kwalokho, ubisi luqukethe amavithamini B, kanye no-C, A, E no-PP. Ubisi lwe-salmon lubhekwa njengoluzuzisa kakhulu kuzo zonke izinhlobo zezinhlanzi, ngoba luqukethe izinto ezenza amasosha omzimba asebenze.
Ake sicabangele ukwakheka kwamakhemikhali kwenyama yenhlanzi, i-caviar nobisi ngokuningiliziwe.
| I-salmon ebomvana | Okuqukethwe kwekhalori nge-100 g ngayinye | Inani lamandla (BJU) nge-100 g ngayinye | Amavithamini nge-100 g ngayinye | Amaminerali nge-100 g ngayinye |
| Inyama yesalmon ebomvana | 147 kcal | Amaprotheni - 21 g Amafutha - 7 g ama-carbohydrate - 0 g | A - 42 mcg D - 13 mcg I-D3 - 13 mcg E - 0.5 mg K - 0.5 g B1 - 0.1 mg B2 - 0.1 mg B3 - 9.6 mg B4 - 114.4 mg B5 - 1.2 mg B6 - 0.7 mg B9 - 5 mcg B12 4.7 μg | I-calcium - 8 mg Insimbi - 0.5 mg Magnesium - 32 mg I-Phosphorus - 313 mg Potassium - 439 mg Sodium - 90 mg Izinki - 0.5 mg Selenium - 37.6 mg |
| Ubisi lwe-salmon olupinki | 90 kcal | Amaprotheni - 16 g Amafutha - 2.9 g Amakhabhohayidrethi - 0 g | B1 - 185 mcg B2 - 330 mcg B12 - 27 mcg B6 - 711 mcg I-PP - 407 mcg C - 4.2 μg E - 0,866 mg | I-calcium - 125 mg Magnesium - 11 mg i-sodium - 28 mg Potassium - 134 mg I-Phosphorus - 280 mg Insimbi - 2.9 mg |
| I-salmon pink salmon | 230 kcal | Amaprotheni - 31.2 g Amafutha - 11.7 g Amakhabhohayidrethi - 0 g | A - 0,15 mg B1 - 0.35 mg B2 - 0.04 mg B3 - 9.2 mg B9 - 0.05 mg C - 1 mg E - 3.5 mg D - 0,008 mg | Sodium - 2000 mg I-Phosphorus - 600 mg Isibabule - 380 mg Potassium - 75 mg Magnesium - 37 mg Insimbi - 3.4 mg I-fluorine - 0.4 mg |
I-salmon epinki ivame ukusetshenziswa ngendlela enosawoti, ngakho-ke okuqukethwe kwekhalori lomkhiqizo onjalo kufanele futhi kwaziwe. Eqinisweni, ayihlukile kakhulu kunhlanzi entsha: I-100 g yezinhlanzi ezinosawoti iqukethe i-169 kcal, 22.1 g wamaprotheni no-9 g wamafutha. Izinkomba zinomehluko omncane.
I-salmon ebomvana ingumkhiqizo omuhle futhi onempilo ozozuzisa umzimba. Kodwa yini ngempela le nhlanzi elusizo?
© Nickola_Che - stock.adobe.com
Izinzuzo zezempilo yabantu
Zonke izingxenye ze-salmon ephinki zizuzisa ngokulinganayo impilo yomuntu. Ngaphezu kwalokho, izindawo ezihluzisayo zezinhlanzi azishintshi endleleni ezilungiselelwe ngayo, ngakho-ke akufanele ukhathazeke ngokuthi ngemuva kokuthosa, ukubilisa noma ukufaka usawoti obomvana obomvana kuzolahlekelwa amavithamini nezinye izakhamzimba.
Ukwakheka
Ukwakheka kwamakhemikhali ezinhlanzi ezibomvu kuqinisekisa iqiniso lokuthi umkhiqizo ulungele isikhumba, izinwele nezinzipho. Amavithamini aqukethwe kusalmon obomvana alawula ukusebenza kohlelo lwezinzwa kanye nomgudu wokugaya ukudla.
Ama-fatty acids angadingekile afanele ukunakwa ngokukhethekile (lawa yi-omega-3s efanayo abaningi abazwile ngayo), asiza ukulawula amazinga kashukela egazini, futhi asebenze njenge-antioxidant enamandla. Izici zabo zokumunca zinomthelela omuhle emgudwini wokugaya ukudla nasemasosheni omzimba. Ama-acid abuye anciphise inqubo yokuguga kwamaseli, awasize avuseleleke.
"Inhlanzi icebile nge-phosphorus, ngakho-ke udinga ukuyidla njalo" - mhlawumbe wonke umuntu uzwile le nkulumo emuva esikoleni. Futhi lesi yisitatimende esifanelekile ngokuphelele. I-Phosphorus yilokho inhlanzi equkethe okuningi. Ngendlela ye-phosphoric acid, le trace element ibamba iqhaza ekwakheni ama-enzyme, nawo asheshise imetabolism. Kodwa usawoti we-phosphorus, i-fluorine, i-potassium, i-sodium ne-zinc, nawo atholakala ezinhlanzini, asiza ekwakheni amathambo. Lokhu kwenza amathambo aqine futhi abe nokunwebeka.
I-salmon e-pink kufanele nakanjani ibe khona ekudleni kwabantu abanezinkinga ngendlala yegilo, ngoba kunenani elanele le-iodine ezinhlanzini. I-Vitamin PP inomphumela omuhle ekusebenzeni kwepheshana lamathumbu nasesimisweni sezinzwa, kujwayele ukusebenza kwenhliziyo nemithambo yegazi.
ICaviar
I-pink salmon caviar ingumkhiqizo onomsoco omangalisayo oqukethe amaprotheni agaya kakhulu. I-Caviar ilusizo kubantu abane-atherosclerosis kanye ne-hemoglobin ephansi. Njengezinhlanzi uqobo, i-caviar inethonya elihle kumbono womuntu, ithuthukisa ukujikeleza kwegazi futhi inciphise ubungozi bamahlule egazi.
Ubisi
Ubisi kungenye into ewusizo yezinhlanzi, ezingadliwa yiwo wonke umuntu. Kodwa lo mkhiqizo, ngenxa yokwakheka kwawo kwamakhemikhali, awusizo kangako kunenyama noma i-pink salmon caviar. Kunama-acid amaningi awusizo kulo mkhiqizo, ngakho-ke abantu abanezinkinga zenhliziyo kufanele badle ubisi njalo. Amaprotheni - amaprotheni akha ubisi, asebenza njengomthombo wokwakhiwa kwama-amino acid, phakathi kwawo i-glycine. Kuvusa ubuchopho, ngakho-ke abantu abanezinkinga zemizwa kufanele futhi bafake lo mkhiqizo ekudleni kwabo.
Kwezempilo yowesilisa nowesifazane
Izinhlanzi ezibomvu zilungele abesifazane nabesilisa. Isibonelo, uma owesifazane esebenzisa lo mkhiqizo okungenani ama-2 ngeviki, amazinga akhe ama-hormonal azozinza futhi athuthuke. I-Omega-3 fatty acids inganciphisa izimpawu zokunqamuka kokuya esikhathini futhi isize ukulwa nokudangala ngesikhathi se-PMS. Kunconywa ukufaka i-salmon ephinki kwimenyu yokuya esikhathini okubuhlungu. Ngaphezu kwalokho, ama-acids anomphumela omuhle kumbala wesikhumba nasekwakhekeni kwezinwele. I-salmon e-pink kufanele ibe ekudleni okungenani izikhathi ezingu-1-2 ngesonto, lokhu ngeke kunikeze impilo enhle kuphela, kodwa futhi nokubukeka okuhle.
Kwabesilisa, inhlanzi iyasiza ngoba ithuthukisa ukusebenza, inyuse amandla nokusebenza kwesidoda.
Ngesikhathi sokupheka, inhlanzi ilahlekelwa amavithamini namaminerali, kepha isekhona ngokwanele, futhi i-omega-3 igcinwa ngokuphelele.
© fserega - stock.adobe.com
Ukuze ulondoloze izindawo ezizuzisayo ze-salmon ephinki ngangokunokwenzeka, yisebenzise ngendlela enosawoti (enosawoti omncane). Inhlanzi ebhemayo, noma kunjalo, ingaba yingozi. Ngaphandle kokuthi cishe zonke izakhamzimba zigcinwe kuyo, kufanele isetshenziswe ngokuqapha ngabantu abanezinkinga zesisu.
I-salmon e-pink kanye nokudla kwezemidlalo
I-salmon epinki akuyona eyokugcina ekudleni kwezemidlalo. Ngokuya ngenani lamaprotheni phakathi kwezinhlanzi, kungokwesibili kuphela ku-trout.
I-salmon epinki ibhekwa njengokunye kokudla okwakha izicubu eziphezulu. Kunezizathu eziningana zale nhlanzi ebomvu:
- Ingumthombo onamaphrotheni wekhwalithi ephezulu. Ngokudla izinhlanzi, ungakhuphula ukudla kwakho kwamaprotheni futhi wehlise okuqukethwe kwekhalori esidlweni sakho.
- I-salmon epinki iqukethe amafutha awusizo emzimbeni, asheshisa imetabolism.
- Inhlanzi icebile ngamaminerali asetshenziswa kakhulu phakathi nezikhathi zokuqeqeshwa okuqinile - i-salmon ebomvana izokusiza ukuthi ululame ngokushesha.
- I-salmon e-pink ishesha futhi kalula.
Ngaphezu kwalokho, kukhona amavithamini ku-salmon e-pink afaka isandla ekukhuleni okusheshayo kwemisipha.
Kulabo asebenza ngokuqina futhi abazama ukwehlisa isisindo, izinhlanzi nazo zizoba umsizi, ngoba amafutha aso agaywe kahle futhi awaqoqeki emzimbeni.
I-salmon epinki nokudla
Ngesikhathi sokudla, i-salmon ebomvana iyoba yindlela ehle kakhulu yokudla kwenyama. Unomsoco futhi uyanelisa, uqukethe amaprotheni amaningi anempilo, kepha ngasikhathi sinye okuqukethwe kwawo kwekhalori kuphansi.
Uma udla futhi ufuna ukufaka i-salmon ebomvana ekudleni kwakho, ngokuqinisekile uzoba nombuzo wokuthi ungakupheka kanjani. Izinhlanzi zingaphekwa ngezindlela eziningi, kepha akuzona zonke ezifanele ukudla. Ake sihlolisise:
- I-salmon ebomvu ebilisiwe ne-steamed ayinama-caloric amancane futhi ingadliwa noma ekudleni okunzima kakhulu.
- I-salmon epinki ebhakwe kuhhavini inokuqukethwe okuphansi kwekhalori, ama-kcal ayi-128 kuphela nge-100 g. Futhi uma upheka inhlanzi kucwecwe, khona-ke zonke izinto eziwusizo zizogcinwa ngokuphelele.
- I-salmon epinki ekheniwe iyoba wusizo kuphela uma ilungiswe ngejusi yayo, ngaphandle kokufakwa kukawoyela, utamatisi nezinye izithasiselo.
Kepha i-salmon ebomvana, ethosiwe futhi enosawoti kuzofanele ishiywe, ngoba umkhiqizo olungiselelwe ngalezo zindlela ngeke ulethe mhlomulo, kepha uzoholela ku-edema, ukuqoqwa kwama-carcinogens nosawoti emzimbeni.
Abantu abafuna ukunciphisa umzimba bayazibuza ukuthi bazoyidla nini i-salmon ebomvana ukuze bazuze. Kunezeluleko ezithile okufanele uzicabangele ngenkathi udla ukudla:
- Njengoba inhlanzi igaywe kahle, kodwa kancane, akukhuthazwa ukuyidla ebusuku. Kuhle ukusebenzisa umkhiqizo amahora angu-3-4 ngaphambi kokulala. Isikhathi esihle sokudla inhlanzi yisikhathi sasemini.
- Izazi zokudla okunempilo azincomi ukuthi kudliwe ama-salmon abomvana ngaphezu kokuphindwe kabili ngesonto. Njengomthetho, lokhu kwanele ukugcwalisa umzimba ngezinto zokulandela kanye namavithamini.
- Uma ufaka i-salmon e-pink kumenyu, kuzodingeka ukhethe isidlo sangakwesokudla sayo. Isibonelo, amazambane, amakhowe nezitshalo zamaqanda ngokusobala kuzoba ngokweqile: zigcwalisa kakhulu isidlo. Kungcono ukhethe isitsha esiseceleni semifino ebilisiwe njengezaqathe, ukholifulawa, i-broccoli nge-salmon ephinki. Imifino emisha nayo ifanelekile: upelepele wensimbi, utamatisi, ukhukhamba. Ngamabele, nikela irayisi elinsundu ngokukhetha.
© ueapun - stock.adobe.com
Ngokuncipha kwesisindo nokusetshenziswa okufanele, i-salmon ephinki ngeke izuze umzimba kuphela, kodwa futhi ithuthukise inhlalakahle.
Ukulimaza umzimba
Njenganoma imuphi umkhiqizo, i-salmon ebomvana nayo inezimfanelo eziyingozi. Ukusetshenziswa ngokweqile kungaholela ekukhiqizeni okusebenzayo kwamahomoni nokuphazamiseka kwendlala yegilo.
Kukhona nengozi yokungabekezelelani ngakunye. Ngokuvamile kunabantu abangezwani nokudla kwasolwandle kuphela, kodwa nezinhlanzi ezibomvu. Ngakho-ke, lapho unambitha i-salmon ebomvana okokuqala ngqa, thatha isiqeshana esincane bese ulinda ukusabela komzimba (kuvela ngemuva kwemizuzu eyi-10-15).
I-salmon epinki inomphumela omuhle emkhakheni wokugaya ukudla, kepha kubantu abanezinkinga zokugaya, kungcono ukungazidli izinhlanzi ezinosawoti nokubhema. Futhi, ungafaki inhlanzi ethosiwe emafutheni kumenyu, ngoba ingathinta kabi isibindi. Ukudla okuthosiwe kune-cholesterol eningi, eyakheka esibindini futhi ivale imithambo yegazi. Kepha abantu abanezinkinga zenhliziyo kufanele basuse i-salmon ebomvana ephuzi ekudleni kwabo.
Iseluleko! Lawula izinongo ngenkathi upheka, njengoba inhlanzi enosawoti omningi noma i-peppery ingaholela ezilondeni noma kolwelwesi.
Umkhiqizo kufanele udliwe ngokucophelela ngabantu abanokweqisa noma ukungabekezelelani ne-phosphorus noma iodine.
Umphumela
I-salmon epinki ingumkhiqizo obalulekile futhi owusizo ogcwalisa umzimba womuntu ngezakhamzimba. Kodwa-ke, le nhlanzi idinga ukunakekelwa kwayo uqobo, ngoba ukusetshenziswa kwayo ngokweqile kungaholela emiphumeleni emibi.
I-salmon e-pink ingumthombo wamaprotheni asezingeni eliphakeme, abaluleke kakhulu emisipheni. Futhi ama-fatty acids ezinhlanzi afaka isandla ekwehliseni isisindo. Uma usetshenziswe kahle, umkhiqizo uzosiza ukusungula izinqubo eziningi emzimbeni womuntu, kufaka phakathi ukusebenza kobuchopho nohlelo lwezinzwa.
Khumbula ukuthi isisekelo sempilo nenhlalakahle kungukudla okulinganiselayo futhi okunekhono!
