Ayikho imfihlelo yezo zonke iiprothini iimveliso, intlanzi yindlela elula kakhulu yokugaya kunye neyobalulekileyo. Kule nqaku uza kufunda ukuba yeyiphi intlanzi onokuyidla ngoxa ulahlekelwa ngumzimba, kwaye kufuneka uphekwe njani ukuze ungabi niselo, kodwa ukuba ulahlekelwe.
Izinzuzo zeentlanzi
Iintlanzi ngumthombo wendidi efanelekileyo, kutheni ungathetha ngezibonelelo zayo, kungekhona nje ukulahleka kwesisindo, kodwa umzimba kunye nokukhuseleka ngokubanzi. Phakathi kwazo:
- ioli yexabiso lentlanzi kunye neoli efunekayo ye-omega-3 kunye ne-omega-6;
- iivithamini A, E, D;
- i-fluorine, i-phosphorus, iodine kunye nezinye izixhobo ezinokusetyenziswa.
Kukholelwa ukuba yintlanzi eluncedo kakhulu-ulwandle, kwaye alukho amanzi amanzi, kuba iqulethe ubuninzi bezondlo.
Intlanzi e ncinane
Zonke iintlanzi zihlulwe zibe ngamafutha, ama-fat-fat and low-fat. Cinga ngala manqaku ngokubanzi:
- Iintlobo zeentlanzi ezininzi (ngaphezulu kwe-8% yomxholo we-fat) - i-eel, i-mackerel, i-herring, i-halibut, i-sturgeon. Le yintlanzi ye-caloric - inama-200-250 khalori ngalinye kwi-100 grams. Olu khetho ngokucacileyo aluyikulahlekelwa bunzima, kungcono ukushiya kude kube ngamaxesha angcono.
- I-fat-medium-fat (4-8%) - i-pike i-pike, i-bass, i-trout, i-salmon e-pinki, i-tuna, i-horse mackerel, i-carp kunye ne-herring. Kwintlanzi enjalo - 90-140 kcal., Ngoko, le nto isele enye into efanelekileyo yokutya inyama, kodwa kunjalo - ayilona khetho. Intlanzi ebomvu ngokulahlekelwa kwesisindo iyamkeleka, kodwa ayilona khetho.
- Intlanzi ehlanziweyo (ngaphantsi kwe-4%) i-pollock, i-pike, i-perch yomlambo, i-cod, i-whit, i-hake, i-navaga, i-flounder, i-bream, i-haddock. Ngaloo ntlanzi i-70-100 kcal nge-100 g, nto leyo ithetha ukuba inokuthi ithathe indawo yokutya izitya ezinamafutha.
Oogqirha bancoma ukuba bazi umlinganiselo, kwaye badle iintlanzi kungekho ngaphezu kwezihlandlo ezi-3-4 ngeveki. Khumbula - ukugqitha kwamavithamini kunye neemaminerali kuyingozi nakumzimba, kunye nokungabi nako.
Indlela yokupheka iintlanzi zokulahleka kwesisindo?
Unokulibala ngokukhawuleza ngentlanzi edikiweyo kwiintlanzi, okanye ezikhethiweyo ezikhethiweyo
- ezi zilandelayo zokupheka zivunyelwe:
- intlanzi ebilisiwe (ukulahleka kwesisindo iyona ndlela ikhethekileyo);
- iintlanzi zibhaka ehovini ngeenongo;
- intlanzi kwi-grill okanye uhlale ngomlilo;
- intlanzi kubini (isibini sinokupheka intlanzi kuphela, kodwa i-souffle, cutlets, njl)
Nika iigarnishes kwiifatata kunye ne-pasta, ukhethe kuzo izilwanyana ezinomsila kunye nazo zonke iintlobo zeklabishi. Iingxowa ezivela kwimifuno entsha nazo zifanelekile. Oku kuya kuba yinto engcono kunazo zonke kwiintlanzi, ukuvumela ukuba ugcine kwaye uhlale uncinci.