Ukushintsha indlela yokudla kwakho nemikhuba yakho yokunambitheka kushukela cishe kuyisimo esibaluleke kakhulu esinconyelwa odokotela kuzo zonke iziguli ezinale sifo.
Uma kukhulunywa ngemikhiqizo yamaprotheni, izikali ngokusobala zithanda izinhlanzi. Le ncazelo ilula: iqukethe ama-amino acid abalulekile kubantu, njenge-lysine, tryptophan, i-leucine, i-threonine, i-methionine, i-phenylalanine, i-valine, i-isoleucine.
Umzimba womuntu awuhlanganisi la ma-amino acid, ngakho-ke kumele aqhamuke ngaphandle, kanye nemikhiqizo equkethe. Uma okungenani i-amino acid eyodwa ingekho, khona-ke kuzoba nokungasebenzi kahle ekusebenzeni kwezinhlelo ezibalulekile, okuzoholela ekubukekeni kwezifo.
Amavithamini njengengxenye yezinhlanzi
Ukugwema ukuzanyazanyiswa ezinqubweni zomzimba womzimba womuntu, imvelo yasungula izinto ezikhethekile ezibalwa njengezisebenzayo. Lawa ngamavithamini. Ngaphandle kwabo, umsebenzi wama-enzyme nama-hormone akunakwenzeka.
Ngokwengxenye, amavithamini anjenge-A, D, K, B3, niacin adalwe umzimba womuntu uqobo. Kepha iningi lalezi zinto ezinesisindo esincane se-organic non-okunempilo abantu bathola ekudleni.
Uma sikhuluma ngezinhlanzi, okuqukethwe amavithamini kanye namaminerali akulo kusuka ku-0.9 kuya ku-2%, phakathi kwawo:
- i-tocopherol;
- i-retinol;
- calciferol;
- Amavithamini we-B.
I-Tocopherol, noma iVitamin E, i-soluble enamafutha. Ukushoda kwaso kuholela ekusebenzeni kahle kwezinhlelo ze-neuromuscular, zenhliziyo.
Ngaphandle kwawo, akunakwenzeka ukuthi ucabange izinqubo ze-thermoregulation zemvelo zemvelo nokukhiqizwa kwamangqamuzana abomvu egazi. IVithamini E iyadingeka ukwandisa ukungatheleleki eqenjini lama-60+. Iphikisana nokuthuthukiswa kwe-atrophy yemisipha kanye ne-cataracts.
Ihlanganyela ekuvikelweni kwamaseli emisebeni ye-ultraviolet nemisebe yama-x-ray, amakhompiyutha ayingozi. Inani elikhulu le-tocopherol likhona ezinhlanzini ezinamafutha. Ezinhlanzini zasolwandle kungaphezulu kakhulu kwezinhlanzi zasemfuleni.
I-retinol, noma i-Vitamin A - izakhiwo zayo ze-antioxidant zisetshenziswa kabanzi uma kunezinkinga zesikhumba (kusuka ku-frostbite kuya ku-eczema, i-psoriasis), izifo zamehlo (ngokwesibonelo, i-xerophthalmia, i-eczema ye-eyelids), ukuntuleka kwe-Vitamin, ekwelashweni kwama-ricches, izifo zokuphefumula ezisesiswini, izilonda zamathumbu.
IVithamini A ivimbela ukwakheka kwe-calculi ezinso nasegunjini lesinyongo. Ngendlela yayo yemvelo, itholakala kakhulu esibindini senhlanzi zasolwandle ezinjenge-cod ne-bass yasolwandle.
ICalciferol, noma uvithamini D, inyibilika kakhulu emafutheni. Ngaphandle kwayo, inqubo yokushintshana kwe-calcium ne-fluoride emzimbeni ayinakwenzeka. ICalciferol lapha isebenza njengomlawuli we-metabolic. Ukuntuleka kwe-Vitamin D kuholela ekuthuthukisweni kwama-rickets.
Amavithamini e-B ancibilikiswa amanzi. Babambe iqhaza ohlelweni lokusebenzisa amaselula.
Isibonelo, i-vithamini B5, equkethe ku-roe yezinhlanzi, idlala indima ebalulekile ekwakhekeni kwama-antibodies nokuphulukiswa kwamanxeba.
Ngaphandle kwe-vithamini B6, i-carbohydrate metabolism ayiphelele, ukuhlanganiswa kwe-hemoglobin nama-polyunsaturated fatty acs kuvinjelwe. Ngosizo lwalo, amangqamuzana abomvu egazi ayavuselelwa, amasosha omzimba ayakhiwa.
IVithamini B12 ikhuthaza ukukhula kwama-nerve fibers, ingumthelela ekwakhekeni kwamangqamuzana egazi abomvu. Ngokuzibandakanya kwe-Vitamin B9 equkethe isibindi, amasosha amasosha omzimba nokujikeleza kwakheka ayathinteka, kuthinta ukuthuthukiswa kwesibeletho ngaphandle kwawo, ukuvela kwama-asidi we-nucleic akunakwenzeka.
Inkomba ye-Glycemic
Ama-carbohydrate atholakala kuyo yonke imikhiqizo yemvelaphi yezitshalo, kodwa ngamanani ahlukahlukene. Ukusetshenziswa kwabo njalo kufaka ukwanda koshukela wegazi.
Izinga lokugaya ukudla kwe-carbohydrate, okuholela ekukhuleni ushukela wegazi, lilinganisela inkomba ye-glycemic yomkhiqizo.
Futhi kunqunywa esikalini samaphuzu ayi-100. Ukusetshenziswa okungafanele kwemikhiqizo ephezulu ye-glycemic kuholela ekungasebenzi kahle ezinqubweni ze-metabolic zomzimba, okubandakanya ukubonakala kwezifo ze-endocrine. Lokhu kufaka phakathi isifo sikashukela.
Umzimba womuntu uhlelwe kahle kangangokuba awunakuba khona ngaphandle kwama-carbohydrate. Zonke iziguli ezihlaselwe yile ndlela yokugula zelulekwa ukuba zishintshele kwimikhiqizo enenkomba ye-glycemic ephansi, okuyisikhombisi sayo singaphansi kuka-50. Uhlu lwabo lukhulu impela futhi phakathi kwabo ngaso sonke isikhathi ungathola esisodwa esizongena ngomkhiqizo ngesilinganiso esiphakeme sokufakwa kwe-carbohydrate.
Ukwakhiwa kwamaminerali wezinhlanzi
Uma sithinta ukwakhiwa kwamaminerali we-fishletlet, khona-ke awukho neze umkhiqizo ongacebile kangako ngamaminerali.
I-fillet yezinhlanzi iqukethe iodine, i-phosphorus, i-calcium, i-iron, i-magnesium, isibabule, i-fluorine, i-zinc, i-sodium. Bonke banesibopho somsebenzi ohlanganisiwe wazo zonke izinhlelo zomzimba.
Izici ezisebenzayo ze-yegilo yegilo zincike ekutholeni i-microelement ebaluleke kakhulu - iodine. Ngaphezu kwalokho, isekela amasosha omzimba futhi ivimbele ukuthuthukiswa kwethambo lenhliziyo.
Hhayi izinhlanzi kuphela (i-herring, i-halibut, i-cod, i-sardine) ecebile ku-iodine, kodwa futhi nama-mollusks, shrimps, kelp. Iningi lazo lisosawoti olwandle. Isilinganiso sansuku zonke singu-150 μg wezinto.
Ukuze amavithamini emzimbeni afakwe kahle, ukuba khona kwensimbi kuyadingeka. Ngaphandle kwale nto, akunakwenzeka ukuthi ucabange inqubo yokwakheka kwegazi. Kuyasiza ukubhekana ne-anemia. I-fillet of salmon epinki, i-mackerel iqukethe i-iron. Isimo sakhe sansuku zonke sicishe sibe ngama-30 mcg.
I-pink salmon
Inqubo yokwenziwa kwamathambo ayinakuqhathaniswa ngaphandle kwe-fluoride, futhi ebhekele ukwakhiwa kwe-koqweqwe lwawo nethambo lamazinyo. Kutholakala ezinhlanzini zamanzi amasha, ngokwesibonelo, ku-salmon. Ukujwayelekile kwayo kungu-2 mg / usuku. I-phosphorus, njenge-macrocell, iyadingeka ekwakhekeni kwezicubu nokwakhiwa kwamathambo. Zonke izinhlobo zezinhlanzi zicebile ku-phosphorus.
Ithoni ye-Vascular, ukunciphisa amandla emisipha, kuya nge-magnesium. Ivimbela ukwakheka kwe-calculi ezinso nasegunjini lesinyongo. Lapho uxhumana ne-insulin, kwandisa ukuvela kwayo nokuqina kwayo ngokusebenzisa ulwelwesi lweseli. Iqukethe i-bass yasolwandle, i-herring, i-carp, i-mackerel, i-shrimp. Isimo sakhe sansuku zonke singama-400 mg.
I-Zinc ibandakanyeka ekuvuseleleni kwezicubu, ngoba ithinta ukwahlukana kweseli nokukhula. Ungu-antioxidant omuhle.
Yethula ekwakhiweni kwama-hormone ama-enzyme angama-300. Inani elikhulu lale nto litholakala ku-shrimp kanye nezinhlobo ezithile zezinhlanzi zasemanzini. Cishe i-10 mg ye-zinc iyadingeka ukumboza isidingo sayo sansuku zonke.
Indima ekhethekile inikezwa isibabule, ngoba igcina ukulinganisela komoya-mpilo, isebenza njengokuqina kwamazinga kashukela wegazi, iphikise ukungezwani komzimba futhi iqinisekise ubuhle bezinwele nezzipikili. Izinga lokusebenzisa ngu-4 g / ngosuku.
Amafutha angenawo ama-asidi
Ama-acid angenamafutha awumthombo ongabalulekanga wamandla nezinto zokwakha zomzimba wethu. Babamba iqhaza ekukhiqizweni kwama-hormone nama-enzyme, kuthinta ukusebenza kwamalungu, uhlelo lwenhliziyo, ubuchopho, ukuvikela isibindi ekuwohlokeni.
Ukuphakamisa izinga lokuzuzisa, susa i-cholesterol eyingozi. Umsebenzi onjalo usiza ukunciphisa i-arterial hypertension, ukusekela ukungatheleleki komzimba.
Kunezinhlobo ezi-2 zama-asidi angenamafutha:
- monounsaturated;
- i-polyunsaturated.
Ama-acid angama-monounsaturated acid atholakala emikhiqizweni yemvelaphi yezitshalo, njengama-avocados, ama-hazelnuts, ama-olive, ama-alimondi, ama-pistachios, kanye namafutha awo.
Amafutha e-polyunsaturated fatty acids omega 3 noma i-omega 6 atholakala kuma-walnuts, izinhlanzi, ukolweni ovuthiwe, imbewu yefilakisi, u-sesame, ithanga, nojongilanga. Ngakho-ke, uwoyela otholakala kulezi zinhlamvu unokwaziswa kakhulu.
Onke ama-acid angenamafutha ahlala esimweni soketshezi emazingeni okushisa angaphezu kuka-0 ° C. Ingxenye yamafutha akuma-akhawunti wezinhlanzi asuka ku-0,1 kuye kwangama-30%. Isici esihlukile samafutha enhlanzi ukuthi awukho umkhiqizo owodwa ongaqhathaniswa nawo kokuqukethwe kwamafutha e-polyunsaturated fatty acid, ukungapheleli kwawo okuphula i-cholesterol metabolism. Lokhu kwephula umthetho kuholela ekuthuthukisweni kwe-atherossteosis.Phakathi kwawo wonke ama-polyunsaturated fatty acids, i-linoleic ne-linolenic athatha indawo ekhethekile.
Ngokungabikho kwabo, umsebenzi obalulekile wamathumbu weseli nowangaphansi uyaphazamiseka. I-Linoleic acid isebenza njengento esetshenziswayo yokwakheka kwe-arachidonic acid emine engafakwanga, ubukhona bayo buyadingeka kumaseli wesibindi, ubuchopho, i-adrenal phospholipids, nolwelwesi lwe-mitochondrial.
Ngingakwazi ukudla izinhlanzi ezinoshukela?
Isifo sikashukela sidinga ukudla okuqinile, umgomo oyinhloko wokudla okujwayelekile kwezinto zokulandela umzimba eziwusizo emzimbeni, ezingathuthukisa ikhwalithi yempilo yomuntu.
Futhi umkhiqizo onjengezinhlanzi unendawo ekhethekile kulokhu kudla. Into ekhona ukuthi mayelana nokudla nokunambitheka, ayincishiswa inyama futhi ibuye idlule kakhulu ekugayeni ukudla.
I-fillet yezinhlanzi iqukethe ama-protein ayi-26%, lapho ama-20 ama-amino acid egxilwe khona. Ezinye zalezi zibalulekile ekukhiqizeni i-insulin - elinye lama-hormone ama-pancreatic ama-3 anciphisa ukugcwala kweglucose egazini.
Lokhu kubaluleke kakhulu kulabo bantu abanesifo sikashukela sohlobo 2, lapho i-pancreas inganele, kodwa yenza umsebenzi wayo. Ngakho-ke, ngosizo lokudla, lapho ukudla okunothile ku-trace element, kufaka phakathi izinhlanzi, kuza kuqala, ungabhekana nalokhu kugula futhi unganiki isizathu sokuthuthukisa isifo sikashukela sohlobo 1.
Iziguli ezitholakala zinesifo sikashukela sohlobo lokuqala akufanele zifakwe ekudleni kwazo, ngoba ukwakheka kwazo okuhle kuqukethe konke ngaphandle kwama-carbohydrate, ukusetshenziswa kwawo okuphikisiwe kulolu hlobo lwesifo.
Hlobo luni lwezinhlanzi engingazidla nesifo sikashukela sohlobo 2?
Esikhathini sikashukela, izinhlanzi zasemanzini nezasemfuleni, eziqukethe inani elincane lamafutha, kufanele zikhethwe. Lokhu kufaka phakathi: i-hake, i-pollock, i-whiting eluhlaza okwesibhakabhaka, i-pollock, i-flounder.
Inkomba ye-pollock glycemic, njengezinhlanzi eziningi, ilingana no-zero.
I-Carp, i-pike, i-carp evamile, i-perch kanye ne-bream ingahlukaniswa emfuleni. Ngalesi sifo, kubalulekile ukuthi izinhlanzi zizophekwa kanjani nokuthi zidliwe kangakanani. Isimo sansuku zonke izihlungi ze-150-200 gr. Kuzoba kufaneleke kakhulu ukuyibilisa ngaphambi kokuyisebenzisa. Inhlanzi enambitheka kakhulu futhi enempilo, enoshukela noma edliwe ngemifino. Inhlanzi ethosiwe yesifo sikashukela ayinconywa ukusetshenziswa.
Ngingayidla i-mackerel yesifo sikashukela? I-Mackerel yesifo sikashukela sohlobo 2 kufanele isetshenziswe ngokuqapha. Yize i-mackerel glycemic index iyi-zero, inengxenye ephezulu yamafutha.
IMackerel
Izinhlanzi ezinamafutha ezinesifo sikashukela sohlobo 2 nesikhuluphele, ezibandakanya i-mackerel, i-herring, i-om, i-salmon, i-silver carp nawo wonke ama-sturgeon, azilusizo kangako. Akunakwenzeka ukusho ngokungathandabuzi izinzuzo zale mikhiqizo, ngoba okuqukethwe okunamafutha kufinyelela ku-8%, futhi lokhu akuyithinti kahle impilo yokungabi yisifo sikashukela kuphela, kepha futhi nanoma yimuphi omunye umuntu okhuluphele.
Ngakolunye uhlangothi, la mafutha ngama-asidi asemafutheni e-polyunsaturated. Ngakho-ke, izazi zokudla okunempilo, njengokuhlukile, zivunyelwe ukupheka izitsha ezivela ezinhlanzini ezinamafutha, kepha ngamanani amancane.
Yikuphi okuphikisiwe?
Ngingakwazi ukudla izinhlanzi ezinosawoti sikashukela? Ngingayidla inhlanzi ekheniwe yeshukela? I-Fish fillet uqobo ingumkhiqizo olusizo kakhulu, kepha ezinye izindlela zokupheka ziyiguqula ibe yingozi futhi ayemukeleki ukuyidla.
Ukubhema, inhlanzi enosawoti yohlobo 2 sikashukela kuyabanjwa, kanye nokudla okusemathinini ku-oyili n inhlanzi caviar.
Iziguli eziningi ezitholakala zinesifo sikashukela zikhuluphele. Ukuyiqeda, isiguli sinqatshelwe ngokuphelele ukuba sidle izinhlanzi ezilungiselelwe izindlela ezingenhla.
Kusetshenziswa inani elikhulu likasawoti ukulondolozwa. Lapho nje ingena emzimbeni, kukhona ukwephulwa kwemali esele kasawoti. Ukuyibuyisela, amanzi abambezelekile.
Leli chungechunge eliyinkimbinkimbi liholela ekwandeni kwengcindezi yegazi, okunzima kakhulu, futhi kwesinye isikhathi okungenakwenzeka, ngemikhumbi edilizwa kusukela kumthelela obhubhisayo woshukela ukubhekana nawo.
Kungenzeka i-sushi futhi igoqa ngesifo sikashukela sohlobo 2? Kwesinye isikhathi abanesifo sikashukela bavunyelwe ukuzelapha ngokwabo e-sushi.
Akuvamile futhi ukuthi kufakwe izinti zomqhele ekudleni. Inkomba ye-glycemic yezinduku zama-crab amayunithi angama-40.
Ukupheka
Izitsha zezinhlanzi, ikakhulukazi lezo ezenzelwe isitoko sezinhlanzi, zinomthelela ekukhuphukeni okuningana kwejusi yokugaya.
Ngenxa yalokhu, ukudla kugaywe kahle futhi kugxiliwe. Umhluzi wezinhlanzi unempilo kakhulu, ngakho-ke izazi zezempilo zincoma ukuthi kube noshukela.
Ukuze uthuthukise ukunambitheka, ungangeza izingcezu zemifino ngenkomba ephansi ye-glycemic: isilimo esidliwayo esinamagatsha anamanzi, i-broccoli, ulethisi, ukholifulawa.
Izinhlanzi ezithosiwe epanini zingathathelwa indawo ngama-skeways aphekwe. Ngale hlobo lokuthosa, amafutha amaningi azothela. Uma i-oyela ibingasetshenziswanga ukulungiselela izinhlanzi ezikheniwe, ngenani elincane labanesifo sikashukela bangaziphatha kulo, kepha kuyaqabukela. Usawoti ungathathelwa indawo ujusi kalamula.
Amavidiyo ahlobene
Yikuphi izinhlanzi ezilungele abanesifo sikashukela futhi ezingaba yingozi? Yiziphi izinhlanzi zamakhekhe engingazidla ngesifo sikashukela sohlobo 2? Izimpendulo kuvidiyo:
Lapho ubhekene nokukhetha ukuthi yimuphi umkhiqizo wamaprotheni okufanele uwunikeze uma kungenzeka ukuthi unesifo sikashukela, kufanele uhlale uthandela izinhlanzi. Ukudla okwakhiwe kahle ngeke kusize kuphela ukugcina impilo, kepha futhi nokubhekana nalesi sifo.
