Amafutha asezinhlanzi - amahle kakhulu ekwakhiweni kwamakhemikhali namavithamini, awusizo, kodwa awunandi kakhulu ukunambitha nokuphunga umkhiqizo. Ncoma umzimba wakho ngalesi sici esisebenzayo ngezindlela ezimbili: ngokubandakanya ekudleni izinhlobo ezinamafutha ezinhlanzi ezintsha noma ngosizo lwemikhiqizo yezokwelapha.
Ukwakhiwa kanye nenani lomsoco wamafutha enhlanzi
Amaphesenti amaningi amafutha enhlanzi atholakala ku-sturgeon, i-tuna, i-salmon, i-trout, i-mackerel, i-herring, i-sardine, i-mackerel nezinye izinhlobo zezinhlanzi. Ezinye izinhlanzi ezidla inyama, isibonelo, oshaka, nazo zicebile ngamafutha enhlanzi. Kodwa-ke, ukudla inyama yabo kuyingozi - kuqukethe izingxenye eziningi eziyingozi, isibonelo, izinsimbi ezinzima, ezibuthe ngenxa yokudla inqwaba yezinhlanzi ezincane.
Amafutha enhlanzi ngokubunjwa kwawo i-cocktail yamafutha acids: monounsaturated, saturated and polyunsaturated (omega 3 no-6). Amavithamini ngamafutha enhlanzi, okuqukethwe kwama-A ne-D enamafutha aphakeme kakhulu.
I-Vitamin A inomthwalo wokulondolozwa kombono, umsebenzi wezinyosi zokugaya nokuphefumula, ukwakheka koqweqwe lwawo lwamazinyo. Ukuntuleka kwevithamini A kuholela ekwenzeni ukwenzeka kwe-allergenic, ukukhathazeka okwesabekayo nokuwohloka kwezinwele nezinzipho.
I-Vitamin D iyadingeka ukuze kusetshenziswe izinqubo zokuxuba umzimba ezibandakanya i-calcium ne-phosphorus. Kulezi zakhi kuncike emandleni amathambo namazinyo, kanye nokusebenza kwezicubu zomzimba. Ngokuntuleka kwe-vitamin D, izingane zingahlakulela ukuleleka, ukwesaba kanye neziqu. Ngendlela, iqiniso elithakazelisayo - ngokokuqala ngqangi i-vitamin D itholakala kuma-tuna amafutha.
Enye yezinto eziyigugu kakhulu ezikhona ngamafutha enhlanzi yi- omega-3 fatty acids etholakala yizinhlanzi lapho idla ipankton ne-algae. I-spectrum ye-omega-3 fatty acids emzimbeni omkhulu kakhulu, yilezi:
- isebenza njengesisekelo sokwakheka kwamangqamuzana eseli, i-mitochondria, i-myelin sheaths
i-neurons nezinye izicubu; - ukusheshisa izinqubo nezinqubo zokuvuselelwa emva kokuhlukunyezwa;
- ukuthuthukisa ukubunjwa kwegazi, ukukhonza njengendlela yokuvimbela i-thrombosis nesifo senhliziyo;
- ukuvikela ngokulwa ne-oncology nesifo se-Alzheimer;
- iqhaza ekuqaliseni ama-hormone.
Futhi lolu hlu lwezinzuzo ze-Omega 3 fatty acids alukuphelelanga. Enye impahla ebalulekile yabo yikhono labo lokubasiza balahlekelwe isisindo. Yingakho abantu abafaka izinhlanzi ezinomsoco ekudleni kungavamile ukuba ngcono, naphezu kokudla okunomsoco okwenziwe ngamafutha enhlanzi. Igramu eyodwa yamafutha inikeza umzimba 9 kcal. Izinhlobonhlobo zezinhlanzi ziqukethe ama-gramu ayi-10 kuya kwezingama-35 ku-100 gram ekhonzayo, okunikeza kusuka ku-90 kuya ku-315 kcal.