Isibindi se-Cod singumkhiqizo oyingqayizivele onamavithamini amaningi, amaminerali kanye nezithako ezizuzisayo. Ukudla okuhlanganisiwe kuvame ukubizwa ngokuthi i-delicacy. Isitsha sinokudla, ngakho-ke kuvunyelwe izifo eziningi ezingamahlalakhona. Kepha ingabe i-codibindi ne-cholesterol kuhlangene?
I-cholesterol yinto efana namafutha evela ekudleni futhi ikhiqizwa emzimbeni. Kuyasiza ukuqinisa ulwelwesi lweseli, kuvikela amangqamuzana egazi abomvu emiphumeleni emibi, kubamba iqhaza ekwenziweni kwamahomoni.
Uhlu lwemisebenzi ye-cholesterol likhulu, futhi umphumela wayo onenzuzo ubonwa lapho izinga le-cholesterol eyingozi nelungile lingaphansi kwemikhawulo eyamukelekayo. Esimweni lapho i-LDL ikhula khona - cholesterol embi, lokhu kuyingozi empilweni.
Ake sibheke ukuthi ngabe kukhona yini uhla lwamakhodi ane-cholesterol ephezulu yabanesifo sikashukela? Ungakanani cholesterol emkhiqizweni, yini okuqukethwe kwawo kilojoule?
Ukuqanjwa kanye nezakhiwo ezizuzisayo zesibindi se-cod
Ukwakheka komkhiqizo kuqukethe amavithamini ancibilikayo, ama-amino acid, amaminerali. I-100 g yesibindi ihlinzeka ngokudla nsuku zonke kwe-Vitamin A, yethusi, i-cobalt ne-calciferol.
Ukusetshenziswa njalo kuyasiza ebuntwaneni nasebudaleni, kanye nakubantu ababambe iqhaza kwezemidlalo, ngoba uvithamini D wenza uhlelo lwe-endocrine lukhuthaze ukumuncwa ngokushesha kwe-calcium ne phosphorus, kuqinisa izicubu zamathambo.
Inani eliyinhloko lomkhiqizo ngamavithamini A. Lesi sakhi sithuthukisa ukubona okubonakalayo, sithinta kahle umsebenzi wepheshana lesisu, kanye namasosha omzimba. I-retinol iyadingeka kwabasebasha ngesikhathi sokuthomba. Ukushoda kwento kuthinta kabi isimo sezinwele nezesikhumba.
Ungakanani cholesterol ekulesibindi se-cod? I-100 g yomkhiqizo iqukethe ama-250 mg wezinto ezinjengamafutha, kuyilapho imfuneko yansuku zonke yesifo sikashukela akufanele idlule i-250-300 mg ye-cholesterol. Kepha ukugxila okukhulu akusho ukuthi umkhiqizo kufanele ulahlwe, ngoba unezinto eziningi ezisebenzayo:
- Kwandisa umsebenzi wesithintelo kwisifo sikashukela;
- Kuthuthukisa umsebenzi wesistimu yenhliziyo;
- Igcizelela umfutho wegazi;
- Iqinisa i-cartilage kanye namathambo (ngenxa yamavithamini D);
- Kuthuthukisa inkumbulo, ukugxilisa ingqondo;
- Umphumela omuhle ohlelweni lwe-musculoskeletal;
- Kuthuthukisa isimo sesikhumba esikhumbeni likashukela;
- Ukuvimbela i-pathologies yokuvuvukala yohlelo lwe-genitourinary (ngenxa yethusi).
Akunconyelwe ukudla isibindi se-cod kushukela, uma isiguli sinomlando wokusabela okungezwani namafutha enhlanzi noma i-hypotension ye-arterial - umkhiqizo wehlisela umfutho wegazi.
Sebenzisa ngokuqapha uma isiguli sikhuluphele, ngoba umkhiqizo ubonakala ngokuqukethwe kwekhalori ephezulu - ama-615 kilocalories nge-100 g.
Isibindi se-Cod ne-cholesterol ephezulu yegazi
Ngakho-ke, ake sibheke ukuthi umkhiqizo we-cod ungathinta okuqukethwe kwe-LDL? Njengoba sekuphawuliwe, i-100 g iqukethe u-250 mg wotshwala obunamafutha ngokujwayelekile nsuku zonke okungekho ngaphezu kwama-300 mg. Ngokusekelwe kulokhu, singaphetha ngokuthi ngesifo sikashukela sohlobo 2 kanye ne-cholesterol ephezulu noma isakhi sofuzo sokuqalwa kwamathambo emithanjeni yegazi, kufanele wenqabe ukuphuza.
Kepha lokhu akulona iqiniso ngokuphelele. I-cholesterol ephezulu ayivimbi umkhiqizo ukuthi ube nomthelela omuhle esimweni senhliziyo nemithambo yegazi. Ukusetshenziswa okulinganiselayo ngenxa yama-asidi angahlanganisiwe, kunalokho, kuvamile ukulingana kwama-lipoprotein aphansi futhi aphezulu emzimbeni, ngoba kuvusa ukukhiqizwa kwe-cholesterol enhle.
Ukuba kukukhonza okukodwa - amagremu ama-20-30 wama-lipids asiza ukunxenxa ukuntuleka kwamafutha ekudleni okuqinile. Okuqukethwe ngaphezulu kwesilinganiso nakho kuyalimaza, njengoba kunjalo nokusilela. Kuholela ekuphazamisekeni kwengqondo, izinkinga ngohlelo oluphambili lwezinzwa, isimo sokudangala, ukwehla kokusebenza, kanye neminye imiphumela.
Akunconywa ukuthi udle isibindi ezimeni ezilandelayo:
- Ukusabela okungahambisani nolunye uhlobo lwasolwandle, kufaka phakathi nenhlanzi.
- Umfutho wegazi ophansi.
- I-Vitamin D eningi emzimbeni.
- Ukweqile kwe-calcium, uvithamini A.
- Izifo ze-bile duct.
- Isifo sezinso.
Inani lansuku lomkhiqizo wesifo sikashukela akumele lidlule ku-40 g, inqobo nje uma isiguli singakhuluphele. Inani elinjalo eliphephile alibangelwa i-cholesterol kuphela, kodwa futhi novithamini A.
Esigulini esikhulile, okujwayelekile kuyimililigram eyodwa, kepha kwezifo ezinzima sikhuphukela ku-2 mg.
Ama-Cod Isibindi Recipes
Ukusetshenziswa ngokulinganayo komkhiqizo ngeke kuthinte iphrofayili ye-cholesterol yabesifazane nabesilisa abanesifo sikashukela. Amasaladi, amasangweji, ama-bruschettas anama-mousse, njll alungiselelwe ngesibindi se-cod. Ukuze wenze amasangweji, uzodinga imbiza yomkhiqizo, ama-50 g wezimpaphe zika-anyanisi ezintsha eziluhlaza, amaqanda abilisiwe ngenani lezicucu ezinhlanu. Njengoba iqanda leqanda liqukethe ne-cholesterol, amaqanda izigwaca angathathwa.
Kunezindlela eziningi zokukhetha ukwenza ama-sandwich, asebenzisa isisekelo esehlukile. Kungaba isinkwa esimhlophe, okuthosiwe kancane ku-toaster noma epanini ngaphandle kokufaka i-bhotela / uwoyela wemifino, okungukuthi endaweni eyomile. Ngenye indlela, ungathatha amakhukhi webhisikidi elusawoti.
Vula imbiza yesibindi, udlulise okuqukethwe epuletini. Mash kuze kube gruel bushelelezi ngemfoloko. Qoba u-anyanisi oluhlaza, uthathe kahle noma uthele amaqanda. Hlanganisa konke. I-pasta isetshenziselwa isinkwa noma amabhisikidi. Phezulu kungahlotshiswa nge-parsley noma dill.
Isaladi elinempilo labanesifo sikashukela lilungiswa kanjena:
- Masha isibindi se-cod, usike kahle ikhukhamba elisha ku-cubes;
- Chop anyanisi oluhlaza, iparsley;
- Grate noma usike amaqanda izigwaca;
- Sika u-anyanisi onsomi (onsomi) emasongweni.
Kuvunyelwe ukudla kuze kufike ku-200 g wesaladi elinjalo ngosuku. Akunconyelwanga ukwengeza noma yiliphi i-oyili yokugqoka noma esele esele phansi kwesitsha.
Nanoma yiluphi uhlobo lwesifo sikashukela, ungenza isaladi nge-arugula nekhukhamba entsha. Kuyadingeka ukusika u-anyanisi onsomi emasongweni amasongo. Sika utamatisi zibe izingcezu ezinkulu, ususe okuqukethwe "uketshezi" nembewu. Amahlamvu ulethisi adwengulwe ngesandla abekwe epuletini. Ngemuva kokubeka izingcezu zesibindi, fafaza ikhukhamba elibunjiwe, utamatisi no-anyanisi - hlanganisa. Njengengubo yokugqoka, uju oluwuketshezi, uviniga webhalsamu, imbewu yesinaphi nejusi kalamula.
Ukwenza i-bruschetta nge-mousse, uzodinga ukwatapheya, isibindi se-cod, ijusi kalamula, isinkwa se-rye, ushizi omncane we-cottage shizi. Ngaphandle kwejusi kalamula, izakhi zixubene, zibekwe endaweni eyi-blender eya kwisimo se-pulp. Kungemva kwalokho kuphela lapho engeza amaconsi ambalwa kalamula kalamula.
Fry izingcezu ezincane zesinkwa se-rye ku-oyela yemifino noma owomile kuhhavini, ubeke ama-mousse wesibindi kubo, ahlobise ngemifino.
Incomo Yomkhiqizo
Lapho uthenga ukudla okusemathinini, kubalulekile ukunaka hhayi emaphaketheni amahle, kepha ekwakhiweni nolunye ulwazi olukhonjiswe kwiphakheji. Vele, wonke umuntu othenge isibindi uyazi ukuthi inani lentengo likhulu impela. Lokhu kungenxa yokuqanjwa kokudla okusemathinini. Abakhiqizi abaningi "bayona" ngokungeza ezinye izinto, isibonelo, i-semolina, okuthi isisindo sokwandisa isisindo, kepha ingalethi izinzuzo emzimbeni.
Umkhiqizo kufanele ube nesibindi se-cod nosawoti. Azisekho ezinye izingxenye okufanele zakhiwe. Ilebula ingathi "Yenziwe kusuka kuFrozen kwesibindi" noma "Yenziwe eLwandle." Kunconywa ukuthi ukhethe inketho yesibili, ngoba umkhiqizo owenziwe iqhwa ulahlekelwe amavithamini, amaminerali kanye nama-acid acid.
Usuku lokukhipha lubalulekile. Imininingwane ivame ukugcotshwa kwisembozo. Usuku lokuphela kokuphela komkhiqizo alukho ngaphezulu kwezinyanga ezingama-24. Isitoreji emazingeni okushisa asekamelweni avunyelwe. Ngemuva kokuvula, zigcinwa kuphela esiqandisini, kepha hhayi ngaphezu kosuku. Akufanele kube khona ukwenqatshelwa kwephakheji. Uma kuzwakale i-pop enkulu ngesikhathi sokuvula, lokhu kubonisa umkhiqizo ongcolile - izinqubo zokucola kwenhliziyo zenzeka kuwo.
Isibindi se-Cod singadliwa nge-cholesterol ephezulu kuma-diabetes. Into esemqoka ukwazi isilinganiso futhi ukhumbule ukuthi isilinganiso sansuku zonke sifinyelela kuma-40 g womkhiqizo.
Izinzuzo kanye nokulimala kwesibindi se-cod kuchazwe kuvidiyo kule ndatshana.
