La makani atholakala kalula emashalofini cishe noma yisiphi isitolo, angasetshenziselwa ukugqoka isaladi noma asebenze njengendlela yokudla. Kodwa ingabe kufanelekile ukuwadla, noma kungcono ukuthi ungawasebenzisi etafuleni? Ukuze wenze isinqumo esifanele, udinga ukwazi ukuthi iziphi izinzuzo kanye nokulimala kungaletha ama-sardine emafutheni.
Izinzuzo zeSardine e-Oyili
Lezi zinhlanzi ezinamathinini ziqukethe inani elikhulu lamaprotheni, futhi, ngokungafani nenye etholakala enyameni, ithola kalula. Yingakho abesifazane abaningi bakholelwa ukuthi bangadla futhi badinga ngisho. Ngaphezu kwalokho, uma ubheka ukubunjwa kwama-sardine ngamafutha ngokuningiliziwe, bangathola amavithamini PP, A no-E. Ngokusho kochwepheshe, amagremu angu-100 kuphela lawa makani ngosuku azohlinzeka ngo-15% wempesheni yansuku zonke yalezi zinto, futhi lokhu kuyinani elikhulu. Yebo, okuqukethwe kwe-chromium, i-fluorine, i-cobalt, i-iodine, i-potassium, i- calcium ne-iron kulezinhlanzi ezinjalo kubenza kube usizo nakakhulu. Inhlanganisela enjalo yezinto nezinto ezilandelanayo zithinta kakhulu izindonga zemithambo yegazi, okwenza zenzeke kakhulu, zibe nomthelela omuhle emsebenzini wehliziyo ngokwayo. Futhi, ukuba khona kwamavithamini A no-E kusiza ukuvimbela ukuguga kusengaphambili kwamangqamuzana e-epidermal futhi kuvimbela ukubukeka kwezicubu (izicubu ezingokwemvelo).
Ngokusekelwe kulolu datha, singasho ukuthi i-sardine emafutheni iyimithombo yamavithamini namaminerali, ngakho-ke, idinga ukudliwa ngempela. Kodwa akuyona into elula kakhulu.
Uma njalo (3-4 izikhathi ngesonto) ukusebenzisa lezi zokudla okusemathinini, khona-ke ungathola ngokushesha amakhilogremu ambalwa. Naphezu kokuqukethwe okuphansi kwekhalori (220 kcal nge-100 g), kuneziqu eziningi (13.9 g). Ngakho-ke, labo abalandela isibalo sabo, akufanele futhi "badliwe" ngokudla kwabo.