Izinzuzo Eziyishumi Ezihle Zezempilo Zezinhlanzi

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Ingabe ungumuntu othanda ukudla kwasolwandle, ikakhulukazi izinhlanzi? Uma kunjalo, kukhona izindaba ezimnandi ngawe! Ngaphandle kokujabulela izibiliboco zezinhlanzi, manje usunezizathu ezingaphezu kwezimbalwa zezempilo zokudla eziningi zazo!

Inhlanzi kungenye yokudla okunempilo kakhulu okunenzuzo yezempilo. Igcwele izakhamzimba ezibalulekile nezibalulekile njenge-protein, uvithamini D, i-calcium, i-phosphorus, ingumthombo omkhulu wamaminerali afana ne-iron, zinc, iodine, i-magnesium ne-potassium. Inhlanzi futhi ingenye yemithombo engcono kakhulu yezakhi zomzimba ezibalulekile njenge-omega-3 fatty acids. Lokhu kusiza ukugcina umzimba wakho uncike futhi kusiza nasekuthuthukiseni umzimba nasekuthuthukiseni ukusebenza kwengqondo ^[1] .

Inkolelo endala yamasiko ezingxenyeni eziningi zomhlaba, kufaka phakathi i-India, ithi abantu abahlala ezifundeni ezisogwini bavame ukuhlakanipha ngokwengeziwe, babe nempilo engcono futhi banesikhumba esikhulu, ngoba, ukudla kwabo okuyisisekelo yinhlanzi ^[okubili] . Leyo nkolelo kungenzeka ukuthi ayisiyona nje insumansumane, njengoba ucwaningo oluningi lwesayensi luye lwathola nokuthi inhlanzi inezinzuzo ezimangalisayo zezempilo.

Faka izinhlanzi ekudleni kwakho nsuku zonke bese uvuna lezi zinzuzo eziyi-10 zezempilo manje.

Izinzuzo Zezempilo Zokudla Inhlanzi

Ukudla izinhlanzi akugcini nje ngokuthinta ukhalo lwakho, kodwa futhi kuyasiza kweminye imisebenzi yomzimba kufaka phakathi ukukhula kwesibindi, ubuchopho, njll, nasekulawuleni ukulala kwakho. Ukudla izinhlanzi nsuku zonke kunganciphisa ubungozi kwezinye izifo, ikakhulukazi lezo ezihlobene nenhliziyo ^{[3] [4] [5]} .

1. Kuvimbela i-Alzheimer's

Ucwaningo olushicilelwe kwi-Journal Of American Medical Association ngo-2016, lwathi ukudla izinhlanzi njalo kuthuthukisa impunga ebuchosheni bomuntu okuvimbela ukonakala okusheshayo kwamaseli obuchopho nokuwohloka kwemisebenzi yobuchopho ngesikhathi sokuguga, ngaleyo ndlela kuvimbele isifo i-Alzheimer's.

2. Yehlisa ingozi yesifo senhliziyo

Ngokuya ngocwaningo olushicilelwe kwi-American Journal Of Cardiology, ukudla izinhlanzi njalo kunganciphisa ubungozi bezifo zenhliziyo ngezinga elikhulu, njengoba i-omega-3 fatty acids etholakala ezinhlanzini ingagcina inhliziyo yakho iphilile ngokunciphisa ama-triglycerides, ukunciphisa ukujiya kwegazi nokunciphisa umfutho wegazi.

3. Uphatha ukudangala

Ukudla izinhlanzi njalo kungasiza ekuthuthukiseni amazinga ama-hormone e-serotonin ebuchosheni, angelapha futhi anciphise izimpawu eziphathelene nokudangala. Ngokufanayo, ukutholakala kwama-omega-3 fatty acids nakho kuvumelana nale nzuzo.

4. Kukhulisa impilo yamehlo

Ama-omega-3 fatty acid asezinhlanzini aziwa ngokuthuthukisa impilo yamehlo, ngokondla imisipha nezinzwa zamehlo ^[6] . Ukudla izinhlanzi njalo kungasiza ekuthuthukiseni umbono wakho futhi kuvimbele ukuqala kwezinkinga ezihlobene nombono.

5. Ukwelapha isifo samathambo

Njengoba kushiwo ngaphambili, izinhlanzi zicebile ngama-omega-3 fatty acids asiza umzimba wakho ngezindlela ezahlukahlukene. Idlala indima ebalulekile ekwehliseni izimpawu zesifo samathambo. Ukuba khona kukavithamini E ezinhlanzini nakho kunomthelela kule nzuzo yezempilo ^[7] .

6. Kwehlisa ingozi yomdlavuza

Ngokuya ngocwaningo olushicilelwe kwi-American Journal Of Clinical Nutrition, ukufaka izinhlanzi ekudleni kwakho nsuku zonke kungasiza ekwehliseni ubungozi bezinhlobo eziningi zomdlavuza njengomdlavuza wamathumbu, umdlavuza womlomo, umdlavuza womphimbo, umdlavuza wepancreatic njll. Ama-omega-3 fatty acids ezinhlanzini angavimbela ukuphindaphindeka okungajwayelekile kwamaseli anomdlavuza ^[8] .

7. Ithuthukisa ikhwalithi yokulala

Ukusetshenziswa kwezinhlanzi njalo kuthuthukisa umjikelezo wakho wokulala ^[9] . Izifundo ezahlukahlukene zisekele ukufakazelwa kokuthi ukwanda kokusetshenziswa kwezinhlanzi kuthuthukise izinga lokulala kubantu abaningi. Kungenxa yokuhlushwa okukhulu kukavithamini D, okusiza ekulaleni okungcono.

8. Kwehlisa i-cholesterol

Izinhlanzi eziqukethe i-omega-3 fatty acids esiza ekwehliseni amazinga e-LDL (amabi) we-cholesterol emzimbeni. Ama-omega-3 fatty acids asezinhlanzini ayaziwa ukusiza ukunciphisa amazinga e-cholesterol nokuvimbela i-cholesterol ekwakheni emzimbeni ^{[10] [8]} .

9. Kuvimbela izifo ezizimele

Izifundo ezahlukahlukene ziveze ukuthi, ukudla izinhlanzi ezinamafutha nsuku zonke kungasiza ekuvikeleni izifo ezizimele ezifana nohlobo 1 sikashukela. Okuqukethwe okuphezulu kukavithamini D okutholakala ezinhlanzini kusiza ekuzivikeleni komzimba nasekugayeleni i-glucose metabolism ^{[ishumi nanye]} .

10. Kuvimbela izimpawu ze-PMS

Abesifazane abahlushwa yizimpawu zangaphambi kokuya esikhathini kufanele bafake izinhlanzi ekudleni kwabo njalo. Kungenxa yokuba khona kwama-omega-3 fatty acids avimbela ukuthi izimpawu zivele ^[12] .

Ungadliwa Okunempilo Kwezinhlanzi

1. I-salmon yeZesty enezinyosi eziboshiwe nesipinashi

Izithako ^[13]

• Ama-beetroots ama-4 amancane, cishe ama-200g
• 1 tsp imbewu ye-coriander, echotshoziwe kancane
• 2 salmon engenasikhumba
• 2 & frac12 amawolintshi amancane, i-zest ye-1 nejusi lengxenye
• 3 tbsp imbewu yamathanga
• 1 ikhekhe legalikhi
• 1 anyanisi obomvu, oqoshiwe
• Amaqabunga amane wesipinashi wengane
• 1 ukwatapheya, osikiwe obukhulu
• 1 tbsp amafutha omnqumo

Izikhombisi-ndlela

• Ihhavini lokushisa lifike ku-180 ° C.
• Sika ama-beetroots emagumbini bese uphonsa u-1/2 tbsp uwoyela nembewu ye-coriander.
• Faka isinongo bese ugoqa njengesiqephu eshidini elikhulu le-foil.
• Bhaka imizuzu engama-45.
• Faka i-salmon, i-zest ye-orange bese uyishisa kuhhavini imizuzu eyi-15.
• Gweba kahle ugalikhi bese ushiya imizuzu eyi-10.
• Faka ugarlikhi ujusi wewolintshi kanye namafutha asele ngesinongo sokwenza ukugqoka.
• Susa ucwecwe kuhhavini bese ususa izinhlanzi.
• Faka u-beetroot esitsheni no-anyanisi obomvu, i-zest esele ye-orange, imbewu yamathanga namaqabunga esipinashi.
• Phonsa kahle bese uyifaka enhlanzini.

Okuqhamuka uma udla imishanguzo

• Ezinye izinhlanzi, njenge-king mackerel, ushaka, ne-swordfish zinokuqukethwe okuphezulu kwe-mercury okungalimaza uhlelo lwezinzwa lombungu noma ingane encane ^[14] .
• Abesifazane abahlengikazi nabakhulelwe akufanele badle inqwaba yezinhlanzi njalo.
• Izinto ezingcolisayo ezinjengama-dioxin nama-PCB zixhunyaniswe nezinkinga zomdlavuza nezokuzala ^{[ishumi nanhlanu]} .

1. [1]UDaviglus, M., Sheeshka, J., & Murkin, E. (2002). Izinzuzo zezempilo ngokudla izinhlanzi.Amazwana ngeToxicology, 8 (4-6), 345-374.
2. [okubili]UTorpy, J. M., Lynm, C., & Glass, R. M. (2006). Ukudla izinhlanzi: izinzuzo zezempilo kanye nezingozi. UJama, 296 (15), 1926-1926.
3. [3]IBurger, J., & Gochfeld, M. (2009). Imibono yezingozi nezinzuzo zokusetshenziswa kwezinhlanzi: Ukuzikhethela komuntu ngamunye ukunciphisa ubungozi nokwandisa izinzuzo zezempilo Ucwaningo lwezemvelo, 109 (3), 343-349.
4. [4]UHarris, W. S. (2004). Ukwengeza uwoyela wezinhlanzi: ubufakazi bezinzuzo zezempilo. Ijenali yezokwelapha yaseCleveland Clinic, 71 (3), 208-221.
5. [5]UVerbeke, W., Sioen, I., Pieniak, Z., Van Camp, J., & De Henauw, S. (2005). Umbono wabathengi uqhathanisa nobufakazi besayensi mayelana nezinzuzo zezempilo kanye nezingozi zokuphepha ekusetshenzisweni kwezinhlanzi Ukudla kwezempilo komphakathi, 8 (4), 422-429.
6. [6]UPatterson, J. (2002). Isingeniso - ingozi yokuqhathanisa yokudla: kulinganisa ubungozi kanye nezinzuzo zokusetshenziswa kwezinhlanzi.
7. [7]UKnuth, B. A., A. Connelly, N., Sheeshka, J., & Patterson, J. (2003). Ukukala imininingwane yezinzuzo zezempilo kanye nemingcipheko yezempilo lapho udla izinhlanzi ezibanjwe kwezemidlalo. Ukuhlaziywa Kobungozi: I-International Journal, 23 (6), 1185-1197.
8. [8]UBrunner, E. J., Jones, P. J., Friel, S., & Bartley, M. (2008). Inhlanzi, impilo yabantu kanye nempilo yezinto zasolwandle: izinqubomgomo ziyashayisana.Iphephabhuku lamazwe omhlaba le-epidemiology, 38 (1), 93-100.
9. [9]UNettleton, J. A. (1995). Omega-3 fatty acids nempilo. I-InOmega-3 fatty acids nempilo (amakhasi 64-76). I-Springer, iBoston, MA.
10. [10]UHuang, T. L., Zandi, P. P., Tucker, K. L., Fitzpatrick, A. L., Kuller, L. H., Fried, L. P., ... & Carlson, M. C. (2005). Izinzuzo zezinhlanzi ezinamafutha engcupheni yokuwohloka komqondo zinamandla kulabo abangenayo i-APOE ε4.I-Neurology, 65 (9), 1409-1414.
11. [ishumi nanye]UTuomisto, J. T., Tuomisto, J., Tainio, M., Niittynen, M., Verkasalo, P., Vartiainen, T., ... & Pekkanen, J. (2004). Ukuhlaziywa kwenzuzo yokudla isalmon epulazini. Isayensi, 305 (5683), 476-477.
12. [12]UPieniak, Z., Verbeke, W., & Scholderer, J. (2010). Izinkolelo ezihlobene nempilo kanye nolwazi lwabathengi njengezinto ezisetshenziselwa ukusetshenziswa kwezinhlanzi. Ijenali yokudla kwabantu kanye ne-dietetics, 23 (5), 480-488.
13. [13]BBD Ukudla okuhle. (ng). Izindlela zokupheka zezinhlanzi ezinempilo [Okuthunyelwe kweBlog]. Ibuyiswe kusuka, https://www.bbcgoodfood.com/recipes/collection/healthy-fish
14. [14]IMaslova, E., Rifas-Shiman, S. L., Oken, E., Platts-Mills, T. A., neGolide, D. R. (2019). Ama-fatty acids ekukhulelweni kanye nengozi yokuthola amandla okuzwela kanye nemiphumela yokuphefumula ebuntwaneni. Ama-Annal of Allergy, Asthma & Immunology, 122 (1), 120-122.
15. [ishumi nanhlanu]IGrandjean, P., Lederman, S. A., & Silbergeld, E. K. (2019). Ukusetshenziswa Kwezinhlanzi Ngesikhathi Sokukhulelwa. IJAMA ezingane, i-173 (3), i-292-292.

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