Ngingakwazi ukudla i-squid nge-cholesterol ephezulu?

Isifo sikashukela, isiguli sandisa kakhulu ingozi yokuba nezifo zenhliziyo ezinjenge-atherossteosis, unhlangothi kanye nokuhlaselwa yisifo senhliziyo. Lokhu kungenxa yamazinga akhuphukayo kashukela ne-cholesterol embi egazini, okuthinta izindonga zemithambo yegazi futhi kunomthelela ekwakhekeni kwama-cholesterol plaques.

Kodwa uma ukugcotshwa koshukela egazini kungancishiswa ngemithi ye-insulin kanye nokwehlisa ushukela, khona-ke ikholesterol ingalawulwa kuphela ngosizo lokudla okufanele. Kulokhu, isiguli sikashukela kufanele sinqande ukudla kwabo okuqukethe i-cholesterol eningi, njengamaqanda, ibhotela, isinqe, ingulube, ushizi obunzima, nokuningi.

Kodwa bathi izazi zokudla zithini nge-squid inyama? Ungakanani cholesterol eku-squid futhi kungenzeka ukuthi udle lempilo yasolwandle enoshukela kanye ne-cholesterol ephezulu? Ukuqonda le nkinga, kuyadingeka ukutadisha ukwakhiwa kwe-squid, izinzuzo zayo kanye nokulimaza emzimbeni womuntu.

I-squid Cholesterol

I-squid ingenye yokudla okuhlushwa kakhulu i-cholesterol, kanye ne-shrimp ne-caviar yezinhlanzi. Ku-100 gr. inyama yale cephalopod yasolwandle iqukethe cishe i-85 mg. cholesterol, okuyisilinganiso esihle kakhulu. Ukuze uqhathanise, enyameni ye-cod inani layo alidluli kuma-30 mg. ku-100 gr. umkhiqizo.

Ngalesi sizathu, ngasekupheleni kwekhulu lama-20, i-US Environmental Protection Agency yafaka ama-squid ohlwini lokudla okunganconyelwanga ukusetshenziswa ngabantu abanenkinga yesifo senhliziyo. Ngokwesisekelo salokhu, odokotela abaningi baqala ukuvimbela iziguli zabo ezinesifo sikashukela, umfutho wegazi ophakeme kanye ne-atherosclerosis ukuthi zingadli inyama yalaba bantu basolwandle.

Kodwa-ke, ngokuqhubeka kocwaningo oluningi olwenziwe kakade ngekhulu le-XXI, kwatholakala ukuthi ama-squid awabeki ingozi empilweni yabantu. Le miphumela isishintshe isimo odokotela nososayensi ngokubhekisisa nenyama eyi-squid, futhi ongoti be-American Heart Association babize ama-cores kanye nabanesifo sikashukela ukufaka lo mkhiqizo ekudleni kwabo.

Kodwa kungani ukudla kwasolwandle kuphezulu ku-cholesterol engenangozi kwiziguli ezinesifo sikashukela nesifo senhliziyo? Imayelana nokwakheka kwe-squid okuhlukile, okuthuthukisa kakhulu isimo seziguli, kuqinisa inhliziyo nemithambo yegazi, kwehlise ushukela wegazi ne-cholesterol embi.

Lokhu kwenza i-squid ibe ukudla okusebenziseka kakhulu koshukela, ikakhulukazi ifomu elizimele le-insulin.

Banciphisa ukukhula kwesifo futhi bavikele ukwakheka kwezinkinga eziyingozi zesifo sikashukela, njenge-angiopathy, neuropathy, kwehlise ukubonwa kwe-acuity kanye nonyawo lwesifo sikashukela.

Ukwakheka nezinzuzo ze-squid

Ukwakheka kwe-squid kuhluke kakhulu. Inyama yalezi cephalopod zasolwandle iqukethe inani elikhulu lamavithamini, amaminerali, ama-antioxidants nezinye izinto ezibalulekile. Ngaphezu kwalokho i-squid ingumthombo ocebile wamaprotheni wokugaya kalula, okuvumela ukuthi kuthiwe ngemikhiqizo ebalulekile yokudla.

Naphezu kokuhlushwa okukhulu kwe-cholesterol, i-squid inamafutha amancane kakhulu - ngama-gramu ayi-2.3 kuphela. ku-100 gr. umkhiqizo, ngakho-ke inyama yabo ingukudla kwasolwandle okune-khalori ephansi. Ngakho-ke ku-squid eluhlaza iqukethe akukho ngaphezu kwe-76 kcal, naku-squid ebilisiwe engu-120 kcal nge-100 g. umkhiqizo. Ukuze uqhathanise, okuqukethwe kwekhalori yenkukhu ebilisiwe kuvela ku-170 kcal nge-100 g. umkhiqizo.

Kodwa ama-squid alusizo ikakhulukazi ezigulini ezinesifo sikashukela i-mellitus, ngoba azinakho ngokuphelele ama-carbohydrate alula futhi ayinkimbinkimbi. Lokhu kusho ukuthi ukudla lokhu kudla kwasolwandle okumnandi futhi okunempilo ngeke kube nomphumela ekuqineni kweglucose egazini futhi ngeke kubangele ukuhlaselwa kwe-hyperglycemia.

Ukwakhiwa kwesikwidi:

• Amaprotheni ezilwanyana ezigayeka kalula;
• Amavithamini: A, B1, B2, B6, B9, C, E, PP, K;
• Amaminerali: iodine, i-kobold, ithusi, i-molybdenum, i-zinc, i-manganese, i-iron, i-calcium, i-phosphorus, i-magnesium, i-sodium, i-selenium;
• Ama-acid amaningi we-Polyunsaturated: Omega-3, Omega-6 no-Omega-9 (Palmitoleic, oleic, linoleic, Palmitic, stearic nabanye);
• Ama-amino acid abalulekile: i-valine, i-lysine, i-leucine, i-isoleucine, i-arginine, i-histidine nabanye;
• Ama-amino acid abalulekile: i-alanine, i-glycine, i-aspartic ne-glutamic acid, proline nabanye;
• Taurine.

Izici eziwusizo ze-squid:

1. Ama-acid amaningi we-polyunsaturated fatty acid u-Omega-3, u-Omega-6 no-Omega-9 asiza i-cholesterol ephansi yegazi, aqinise imithambo yegazi, enze ngokwejwayelekile i-lipid metabolism, avikele ukwakheka kwama-cholesterol plaque futhi avimbele ukuthuthukiswa kwe-atherossteosis kanye nezinkinga zayo. Ku-mellitus yesifo sikashukela, bathuthukisa kakhulu i-microcirculation yegazi emikhawulweni futhi baqinise imicu yezinzwa, evikela isiguli ku-angiopathy yesifo sikashukela ne-neuropathy;
2. Ama-squid acebile ngamavithamini we-B, anomphumela onenzuzo ohlelweni lwezinzwa, athuthukisa ukusebenza kobuchopho futhi aqinise inkumbulo, enza ngokwejwayelekile amaprotheni, amafutha ne-carbohydrate metabolism, athuthukise ukusebenza kwenhliziyo, andise i-hemoglobin kanye nomfutho wegazi ophansi. Esikhathini sikashukela, i-Vitamin B3 (aka PP) ilusizo ikakhulukazi, okunciphisa ukugcwala kwe-cholesterol egazini, iguqule amazinga kashukela futhi ithuthukise ukuhamba kwegazi. IVithamini B2 ilusizo ngokufanayo kwabanesifo sikashukela, esiqinisa ukuqina kwamehlo futhi sikhuthaze ukuphulukiswa okusheshayo kwamanxeba nokusikeka;
3. Ama-squids aqukethe amavithamini amathathu abaluleke kakhulu we-antioxidant - A, E no-C. Banomphumela omuhle esizweni sonke somuntu, banciphise kakhulu ushukela wegazi, basize ekuqiniseni amasosha omzimba, baguqule imishanguzo yamahhala futhi bandise nentsha, bakhuthaze ukuvuselelwa kweselula kanye nokwelashwa kwezilonda , phulukisa izitho zombono, uqinise izindonga zemithambo yegazi, uthuthukise ukubumbana kwegazi futhi ukhuthaze ukwakheka kwama-capillaries amasha, i-cholesterol ephansi kanye nokuvikela ngokumelene nomdlavuza;
4. Ukwakheka kwenyama ye-squid kune-taurine ehlukile yento. Iwusizo kakhulu ohlelweni lwezinhliziyo, ngoba lusiza i-cholesterol ephansi yegazi, ukunciphisa umfutho wegazi ophakeme, ukuqinisa izicubu zenhliziyo nemithambo yegazi. Ngaphezu kwalokho, kuvimbela ukuthuthukiswa kwezifo zamehlo, ikakhulukazi ikati, futhi kusiza ukubuyisa imicu yezinzwa ethintekile namaseli wobuchopho;
5. I-squid iqukethe inani elikhulu le-cobalt, elidingekayo ekusebenzeni okuvamile namanyikwe aphephile. Le nto ihileleka ngokugcwele ekungenisweni kwama-carbohydrate futhi isiza ukwehlisa ushukela wegazi;
6. Inyama ye-squid ine-iodine eningi - into ebalulekile yohlelo lwe-endocrine, ikakhulukazi i-yegland yegland. Kuyadingeka ekusebenzeni okujwayelekile kobuchopho, inkumbulo eqinile nokuthuthukiswa kobuhlakani. Ngaphezu kwalokho, iodine ikhuphula ukungatheleleki futhi ithuthukise ukumelana kwengcindezi yomuntu;
7. Ngenxa yenani elikhulu lensimbi, ama-squids anconyelwa ukuba adle nge-anemia, ngoba anegalelo ekwandeni kwe-hemoglobin. Ngaphezu kwalokho, i-iron idlala indima enkulu ekuqiniseni amasosha omzimba kanye nokumuncwa okujwayelekile kwamavithamini e-B;
8. Inyama ye-squid iqukethe inani lerekhodi lethusi, ngaphandle kwalo umzimba womuntu ngeke ukwazi ukudonsa i-iron. Le nto futhi iyadingeka kubantu ekwakhekeni kwama-amino acid, ukwakheka kwama-collagen ne-elastin, kanye nokuqashelwa kwamahomoni wenjabulo - ama-endorphin;
9. Ama-squid acebile entweni engavamile kakhulu - i-molybdenum, okudingeka umzimba ulwe nesifo sikashukela. Kuyasiza ukudonsa okunamafutha e-polyunsaturated acid kanye namavithamini A, E, B1, B2 kanye B3 (PP). I-Molybdenum yehlisa amazinga kashukela, ithuthukisa ukwakheka kwegazi futhi yenyuse ukugcwala kwe-hemoglobin. Ngaphezu kwalokho, i-molybdenum ilwa ngokuphumelelayo nokungabi namandla emadodeni, okuvame ukubizwa ngayo ngokuthi yi-aphrodisiac enamandla.

Ngenxa yazo zonke izakhiwo ezibalulekile ezingenhla, i-squid ephethe i-cholesterol ephezulu ayivunyelwe kuphela, kepha futhi ilusizo kakhulu.

Lo mkhiqizo ususa ngempumelelo i-cholesterol emzimbeni, ngaleyo ndlela uvikele isiguli ezinhlizweni zenhliziyo nezifo.

Ungayisebenzisa kanjani

Noma yini, noma umkhiqizo owusizo kakhulu ungaba yingozi uma ungalungiselelwe kahle. Ngohlobo 2 sikashukela, inyama ye-squid kuphekwe kahle emanzini anosawoti noma eyosiwe. Ngakho-ke izogcina inani eliphakeme lezinto zayo ezizuzisayo futhi ngasikhathi sinye ihlale ingumkhiqizo onekhalori ephansi.

E-squid ethosiwe, okuqukethwe kwekhalori kuphezulu kakhulu futhi kungacishe kube ngu-190 kcal nge-100 g. umkhiqizo. Kepha i-squid ebhemayo, cishe engenazo izinto eziwusizo, iyingozi kakhulu kubantu abanesifo sikashukela, kodwa iqukethe inani elikhulu lama-carcinogens.

Ngaphambi kokupheka, isidumbu se-squid kumele sihlanzwe kahle. Ekuqaleni, kufanele kuncishiswe ngokuphelele ekushiseni kwegumbi, bese uthela amanzi abilayo bese ushiya umzuzu owodwa. Ngokulandelayo, isidumbu kufanele sisuswe ngokucophelela futhi sibekwe esitsheni samanzi eqhwa. Ukusuka ekuchayweni kwamanzi abilayo, isikhumba se-squid siyoncipha, futhi ngemuva kokuntywiliselwa emanzini abandayo kuyohamba kalula inyama.

Ngemuva kwalokhu, kusala kuphela ukususa konke ukufakwa kanye nemisindo ye-cephalopod, futhi ungaqala ukuyilungisa. Udinga ukubilisa ama-squid emanzini abilayo, engeza usawoti, iqabunga le-bay kanye ne-pepper emnyama kukho ukunambitha. Lapho amanzi ebilisa, kubalulekile ukwehlisa isidumbu se-squid imizuzwana eyi-10, bese ususa ngokushesha epanini.

Iqiniso ngukuthi ukwelashwa okushisa okuhlala isikhathi eside kulimaza kakhulu kulokhu kudla kwasolwandle futhi kuyincisha hhayi ukunambitha kuphela, kodwa futhi nokuzuzisa. Ukupheka imizuzwana eyi-10 kukuvumela ukuthi ugcine inyama ye-squid ithambile futhi inoshukela, okungukuthi, njengoba kufanele ibe njalo.

Izici ezizuzisayo nezilimazayo ze-cholesterol kuxoxwa ngazo kule vidiyo kulesi sihloko.