Tuna ndi nsomba zam'nyanja zomwe zitha kuphikidwa m'njira zosiyanasiyana, ndipo nthawi zonse zimakhala zathanzi komanso zokoma. Koma uwu si mwayi wokhawo wa malonda. Kuphatikiza pa kukoma kwake, tuna ili ndi zinthu zambiri zopindulitsa zomwe zimapindulitsa thanzi la munthu. Mwachitsanzo, tuna amalimbikitsidwa pazakudya komanso masewera olimbitsa thupi.
Komabe, nsomba iyi imakhalanso ndi zotsutsana - sizoyenera makamaka kuti magulu ena a anthu azigwiritsa ntchito. Kuchokera m'nkhaniyi muphunzira zomwe zili mu tuna, zomwe zili ndiubwino komanso kuwonongeka kwa nsombayi.
Mtengo wamagetsi (wa caloric) wa tuna
Mphamvu yamphamvu ya tuna poyerekeza ndi nsomba zina ndiyambiri. Chiwerengero cha zopatsa mphamvu pazogulitsa chimadalira pazinthu ziwiri:
- ndi gawo liti la nsomba lomwe latengedwa;
- momwe malonda adzakonzekere.
Zingwe, nyama yang'ombe kapena shavings zimapezeka ku nsomba zaiwisi, ndipo pambuyo pake zigawozi, ngati kuli kofunikira, zimayesedwa m'njira zosiyanasiyana zamatenthedwe kapena zopanda kutentha. Mutha kuphika tuna m'njira zosiyanasiyana. Izi zimatha kuphikidwa mupoto pachitofu, kuphika mu uvuni, kukazinga mu poto kapena kukazinga, kapena kutentha. Zouma, zosuta (zotentha ndi kuzizira), nsomba zamchere, zamchere, zamzitini (m'mafuta, mumadzi awo) zimagwiritsidwa ntchito ngati chakudya.
© la_vanda - stock.adobe.com
Kodi ma calorie ali ndi magawo ati a tuna?
| Gawo la nsomba yaiwisi | Zakudya za calorie pa 100 g | BZHU |
| Nyama yang'ombe | 131.3 kcal | 11.6 g mapuloteni, 2.9 g mafuta, alibe chakudya |
| Zomangira | 434 kcal | Mapuloteni a 81.2 g, 1.8 g mafuta, 0.6 g chakudya |
| Zamgululi | 110 kcal | 23 g mapuloteni, 1.7 g mafuta, 0.2 g chakudya |
Chifukwa chake, ma calorie apamwamba kwambiri a tuna, pomwe kusiyana pakati pa fillet ndi steak ndi kochepa - 19 kcal yokha. Chotsatira, tiona momwe zimasiyanirana ndi zonenepetsa malinga ndi momwe amakonzera.
| Onani | Zakudya za calorie pa 100 g | BZHU |
| Yophika (yophika) | 141.2 kcal | Mapuloteni a 22.9 g, mafuta a 1.9 g, opanda chakudya |
| Yokazinga | 135 kcal | Mapuloteni a 21.9 g, mafuta a 5.1 g, 0.1 g chakudya |
| Yophikidwa mu uvuni | Kcal 162.5 | 28.1 g mapuloteni, 5.6 g mafuta, 0.8 g chakudya |
| Zaamzitini mu mafuta | 188.4 kcal | Mapuloteni a 22.4 g, mafuta a 9.9 g, opanda chakudya |
| Zaamzitini mu madzi ake | Makilogalamu 103.4 | Mapuloteni a 22.2 g, mafuta a 1.3 g, 0.1 g chakudya |
| Kusuta (kusuta kozizira) | 138.2 kcal | 24.5 g mapuloteni, 4.4 g mafuta, alibe chakudya |
| Kusuta (kusuta kotentha) | 135 kcal | Mapuloteni a 22.5 g, mafuta 0,7 g, opanda chakudya |
| Kukazinga | 194.2 kcal | Mapuloteni a 21.3 g, mafuta a 11.3 g, 0,6 g chakudya |
| Kwa banja | 123 kcal | Mapuloteni a 22.7 g, mafuta a 1.3 g, 0,5 g chakudya |
| Zatsopano (zosaphika) | Makilogalamu 101 | 23 g mapuloteni, 3 g mafuta, alibe chakudya |
| Mchere | 139 kcal | Mapuloteni a 24.5 g, mafuta a 4.5 g, opanda chakudya |
| Zouma | 160.4 kcal | 34.4 g mapuloteni, 4 g mafuta, opanda chakudya |
Nsomba yatsopano yopanda mafuta ambiri. Kenako pamabwera nsomba zamzitini mumadzi ake, pomwe nsomba zamzitini mumafuta zimakhala ndi ma calories ambiri.
Kwa iwo amene akufuna kuonda, nthunzi yotentha ndiyofunika, chifukwa ili ndi 123 kcal yokha. Ganizirani izi musanadye nsomba imodzi, makamaka ngati mumadya chakudya choyenera.
Mankhwala mankhwala
Mankhwala a tuna ali ndi zinthu zambiri zopindulitsa. Tuna ili ndi mavitamini, macro- ndi ma microelements, amino acid, fatty acids ndi zinthu zina zamoyo. Komanso, mankhwalawa ali ndi madzi ndi phulusa. Zida zonse, payekhapayekha komanso kuphatikiza, zimakhudza thupi la munthu, zomwe zimangopindulitsa pakuthandizira thanzi.
Ndi zinthu ziti zomwe zimaphatikizidwa mu nsomba
| Gulu | Zinthu |
| Mavitamini | A (retinol, beta-carotene), B1 (thiamine), B2 (riboflavin), B3 (PP, niacin), B6 (pyridoxine), B9 (folic acid), B21 (cobalamin), D (ergocalciferol), E (tocopherol ) |
| Ma Macronutrients | potaziyamu, sodium, calcium, magnesium, sodium, chlorine, sulfure, phosphorous |
| Tsatirani zinthu | manganese, zinc, chitsulo, ayodini, cobalt, chromium, fluorine, mkuwa, faifi tambala, selenium, molybdenum |
| Amino acid ofunikira | mayesero, isoleucine, valine, leucine, lysine, methionine, threonine, phenylalanine, histidine |
| Amino acid ofunikira | chotupa, arginine, tyrosine, alanine, aspartic, glutamic, serine, proline, glycine |
| Mafuta okwanira | myristic, capric, stearic, palmitic |
| Mafuta osakwanira | palmitoleic, oleic, timnodone, linoleic |
| Sterols (sterols) | cholesterol (kapena cholesterol) |
Amino acid, vitamini, mafuta acid omwe amapangidwa ndi tuna amakhala okhutira. Pali mapuloteni okwanira, mafuta ndi mankhwala ena mu nsomba, ngakhale mu 100 g, koma kulibe chakudya. Zinthu zamoyo zomwe zimagwira ntchito zili mumitundu yosiyanasiyana ya tuna (yophika, nthunzi, zamzitini mumadzi awo, zokutidwa), ndipo kusiyana kwake kumangokhala kuchuluka kwawo m'mbale inayake.
Ubwino wa tuna
Kodi maubwino a tuna ndi ati? Chifukwa cha vitamini, mchere, amino acid komanso mafuta omwe amapezeka mu tuna, thupi limakhala lolimba, lotha kupirira matenda ambiri komanso zoyipa zakunja. Zinthu zopindulitsa zimapindulitsa pafupifupi machitidwe onse ndi ziwalo.
© z10e - stock.adobe.com
Tsopano zambiri za momwe zinthu zomwe zimapangidwira tuna zimakhudzira thupi.
- Vitamini A. Ndi antioxidant wachilengedwe. Ntchito yayikuluyi ndikuteteza kumatenda ndi ma virus. Vitamini A (kapena retinol) amalimbana ndi mabakiteriya. Imapindulitsanso pakuwona: chifukwa cha retinol, mavuto, kutopa kumachoka m'maso, chithunzicho chimakhala chowonekera bwino.
- Mavitamini B Zimakhudza thupi lonse. Ndizofunikira makamaka kumatenda amthupi, kuzungulira kwa magazi ndi mantha. Zinthu izi zimapangitsa kagayidwe kake, kukhudza zochitika zamaganizidwe, kuyambitsa ubongo, kufulumizitsa kagayidwe. Mwachitsanzo, vitamini B12 (cobalamin) ndiyofunikira kuti magwiridwe antchito azisokoneza. Kuperewera kwa chinthuchi kumadzadza ndi zotsatirapo zoyipa - matenda amisala, kukula kwa sclerosis. Ndi mavitamini a B omwe amapatsa thupi lathu nyonga, mphamvu ndi kukonza thupi ndi malingaliro.
- Vitamini D. Calciferol ndizovuta zopatsa thanzi zofunikira kuti magwiridwe antchito amachitidwe amtima, chitetezo chamthupi ndi endocrine. Vitamini D amatenga nawo mbali m'matumbo ndi impso, zimapangitsa kuti pakhale bata pamtundu wamagulu. Matenda a shuga, atherosclerosis, ndi khansa ndizomwe calciferol imatsutsana.
- Vitamini E. Thunthu limakhudza mtima ndi machitidwe ozungulira. Chifukwa cha vitamini E, kutseka magazi kumakula bwino ndipo mitsempha yamagazi imakulanso. Tocopherol imagwira pakhungu, kuwatsitsimutsa ndikuwabwezeretsa. Ngati mukufuna kukhala ndi mwana, vitamini E ndichofunikira.
- Ma Macronutrients. Ndizofunikira pakugwira ntchito kwathunthu kwa thupi. Mwachitsanzo, potaziyamu imathandizira kukumbukira, kugwira ntchito kwa ubongo, imakhazikika magazi, imalimbitsa minofu ya mtima. Potaziyamu ndi phosphorous zimakhudza momwe matumbo amagwirira ntchito, minofu ya mafupa, impso. Phosphorus mosiyana imakhudza mano, kuwalimbikitsa. Kashiamu ndi sulfa ndizofunikira pa tsitsi labwino, misomali, ndi mafupa. Sulufule amachotsa zopitilira muyeso mthupi ndikumawonjezera shuga.
- Ma Microelements. Olemba mbiri ya kuchuluka kwa chromium, selenium ndi cobalt ali pano. Kodi ntchito yawo ndi yotani? Cobalt amatenga gawo mu hematopoiesis, kukonzanso maselo, kuchotsa cholesterol yoyipa, kumachedwetsa ukalamba wa khungu. Chifukwa cha cobalt, mapuloteni, mafuta ndi chakudya amapangidwa mwachangu, ndipo dongosolo la endocrine limayenda bwino. Chromium imaphwanya cholesterol choipa, imalimbikitsa kaphatikizidwe wama cholesterol othandiza, omwe amakhudza mtima ndi mitsempha yamagazi. Chromium ndi chinthu chomwe chimasunga kukhulupirika kwa DNA, ndiye kuti, chimathandizira kubadwa. Multiple sclerosis, sitiroko, kunenepa kwambiri, gastritis - chifukwa cha matenda onsewa, chromium imaperekedwa. Ma virus a hepatitis, herpes ndi chifuwa chachikulu amakanidwa ndi selenium. Zimachedwetsa kuyamba kwa kusamba kwa amayi.
- Amino zidulo. Amathandizira mavitamini ndi mchere kuti azilowetsedwa bwino ndikugwira ntchito zawo zolimbitsa thupi, ma virus, zobwezeretsa ndi zina. Amino acid ndi ofunikira mafupa, misomali, tsitsi, mitsempha, minyewa, minofu. Chifukwa cha zinthu izi, zitsulo zolemera ndi ma radionuclides zimachotsedwa mthupi.
- Mafuta acid. Amafunikira ngati othandizira pakhungu la m'mimba, matumbo, mkamwa, m'mawere, mazira, komanso matenda a Alzheimer's, senile dementia. Mafuta acids amapindulitsa ubongo ndi mtima. Zinthu izi zimapangitsa kuti munthu azisangalala, amachepetsa kutopa, komanso amalimbikitsa kupanga serotonin.
Payokha, ziyenera kunenedwa za maubwino a tuna kwa amuna ndi akazi. Nsomba iyi imakhala ndi michere yambiri yomwe imalimbikitsa mphamvu zamphongo komanso kulimbikitsa minofu.
Tuna ndi yofunika kwambiri kwa akazi. Nsombazo zimakhala ndi zinthu zambiri zomwe zimakhala ndi zotsutsana ndi ukalamba komanso zotsutsana ndi kupsinjika.
Chifukwa chake, zinthu zomwe zili mu tuna zimathandizira pamanjenje, kuzungulira kwa magazi, kugaya chakudya, mtima, komanso chitetezo chamthupi. Zomwe zimapezeka mu nsomba ndizofunikira kuti mano athanzi, tsitsi, misomali, khungu (kuchepetsa ukalamba wawo, kuchira mabala). Pali kuyeretsedwa kwa poizoni, njira zamagetsi zimakhazikika.
Ndiye kuti, nyama (fillet, steak) ya tuna, chiwindi, caviar ndi zinthu zomwe zimalimbikitsidwa kuti mugwiritse ntchito moyenera. Zatsopano (zosaphika), zamzitini mumitsuko (zabwino mumadzi ake, koma ndizotheka mu mafuta), nsomba yophika, yotentha imabweretsa thanzi labwino mosasamala mtundu wa tuna (mackerel, wachikasu, wabuluu, wamizeremizere, mackerel, wamba ndi ena).
Mavuto ndi zotsutsana kuti zigwiritsidwe ntchito
Kuti kudya tuna sikuvulaza thanzi lanu, muyenera kudya chakudya choyenera komanso osadya mopitirira muyeso. Ngakhale atakhala ndi mavitamini, mchere wochuluka motani komanso zinthu zina zamoyo zomwe zimaphatikizidwa mu nsomba, sizingakhale zopindulitsa ngati miyezo yogwiritsa ntchito ipitilira. Kuphatikiza apo, ndikofunikira kudziwa kuti, monga chinthu china chilichonse, tuna ili ndi zotsutsana kuti zigwiritsidwe ntchito.
Chofunikira chokhudza tuna! M'moyo, nsombayi imasonkhanitsa zitsulo zolemera mthupi. Chifukwa chake, nsomba ikuluikulu imakula, m'pamenenso mumakhala zinthu zovulaza izi. Mercury ndiyoopsa kwambiri kwa anthu. Kumeza kwake kumangotsogolera pakuchepa kwa chitetezo chonse, komanso zovuta zina zingapo.
Kwenikweni, pali zovuta zina mu dongosolo lamanjenje (kusowa tulo, kupweteka mutu, neurasthenia, kufooka kwa kukumbukira), koma ziwalo za m'mimba zimavutikanso (kuwonetseredwa ndi nseru, kulemera). Ndiye kuti, nsomba zazing'ono ndizoyenera kudya. Tikukulimbikitsani kuti mukane kutenga tuna wamkulu msinkhu kuti mupewe mavuto azaumoyo.
Nthawi zina, tuna sangavulaze. Koma pali magulu a anthu omwe nsomba iyi imatsutsana kuti idye. Kulandila zakudya zamzitini, nsomba yatsopano, yokazinga, yophika (fillet, steak) ndikoletsedwa:
- odwala matendawa;
- anthu omwe ali ndi vuto la impso;
- amayi apakati;
- ana ochepera zaka zitatu.
Posankha nsomba, samalani kwambiri. Onetsetsani kuti mukutsatira zomwe mumadya tsiku lililonse, zomwe ndi 150-200 g. Ngati thanzi lanu limawonongeka kwambiri mukamadya tuna yamtundu uliwonse, tikukulimbikitsani kuti mupite kukaonana ndi dokotala nthawi yomweyo.
Kudya tuna kuti muchepetse kunenepa
Tuna yochepetsa thupi ndiyofunikiradi. Chifukwa chiyani? Zakudya zopatsa mphamvu zamchere zamchere zamzitini mumadzi ake komanso zotentha zimakhala zochepa kwambiri (makilogalamu 101, 103 ndi 123 pa 100 g, motsatana), koma sizomwezo. Tuna amaonedwa kuti ndiwopangidwa ndi zakudya komanso chifukwa imakhala ndi mapuloteni ambiri, mafuta ochepa, komanso magawo am'magawo ena kulibeko.
© nata_vkusidey - stock.adobe.com
Akatswiri azaumoyo atsimikizira kuti pakudya nsomba iyi, mutha kuchotsa mapaundi owonjezera 3-5 pasanathe sabata. Zonsezi zimachitika chifukwa chakupezeka kwa michere yambiri. Pakudya, ma calories ochepa amalowa mthupi. Izi zimapangitsa kuti metabolism igwire ntchito mwachangu, ndipo chifukwa chake, mphamvu imachotsedwa m'mafuta. Zotsatira zake, kuonda kwambiri. Koma zimatengera chiyani kuti upeze zomwe ukufuna? Tiyeni tikambirane zonse mwadongosolo.
Malamulo a zakudya
Malamulo azakudya ayenera kutsatira mosalephera. Zakudya za tuna ndi njira yothandiza kuti muchepetse thupi. Kwenikweni, amawerengedwa masiku atatu, koma pali zina zomwe mungachite. Mutha kusankha iliyonse. Mwa njira, tikukulimbikitsani kuti mulankhule ndi katswiri wodalirika kuti akuthandizeni kupanga menyu yoyenera ndikutuluka bwino pachakudya.
Funso lotsiriza mwina ndi lofunsa kwambiri. Zakudya zikatha, muyenera kupitiliza kuwunika momwe mumadyera, kudya bwino, kupatula zakudya zamafuta ambiri okhala ndi mafuta ambiri. Kupanda kutero, zotsatira zonse zomwe zakwaniritsidwa zidzagwidwa ndikuwonjezera kunenepa kwambiri.
Chifukwa chake, ndi malamulo ati omwe tikunena awa:
- Idyani mwapadera bwino, osayesedwa ndi zakudya zoletsedwa zomwe zili pansipa. Kuti muchepetse kunenepa, muyenera nsomba yatsopano, yophika, yophika, yophika kapena yamzitini mumadzi ake. Nenani kwa nsomba yokazinga.
- Musaiwale za masewera olimbitsa thupi. Zithandizira kulimbikitsa zotsatirazi, kuchotsa mafuta ochulukirapo ndikupanga minofu. Samalani zamasewera kamodzi patsiku osachepera mphindi 30. Ganizirani zolimbitsa thupi zomwe zimapangitsa kuti muchepetse mafuta. Kuchita masewera olimbitsa thupi ndi mtima kumakhala kothandiza kwambiri. Ngati simungathe kuzichita tsiku lililonse, muzichita tsiku lililonse, kuwonjezera nthawi yolimbitsa thupi mpaka ola limodzi. Kuphatikiza kokha ndi chakudya choyenera ndi pomwe zolimbitsa thupi zimapereka zotsatira.
- Payenera kukhala zakudya zoposa zitatu (kadzutsa, nkhomaliro, chakudya chamadzulo). Njirayi siyoyenera kudya. Gawani chakudya kuti muzidya pang'ono, koma nthawi zambiri - kasanu kapena kasanu ndi kamodzi patsiku. Onetsetsani kuti mukhale ndi zokhwasula-khwasula. Chinsinsi chake ndikuthetsa njala yanu ndikupeza mafuta ochepa.
- Muyenera kumwa madzi ambiri. Kudyetsa madzi tsiku ndi tsiku ndi 1.5-2 malita. Izi zithandizanso kuchotsa poizoni mthupi: poizoni ndi poizoni zimachotsedwa mwachangu. Kusungidwa kwa madzi m'thupi kumachepa, chifukwa chake, vuto la edema ndi cellulite lidzathetsedwa.
Kutsatira malamulowa kudzakuthandizani kukwaniritsa cholinga chanu chochepetsa thupi. Zonsezi ndizolumikizana, chifukwa chake muyenera kutsatira malingaliro onse nthawi imodzi. Pokhapokha ngati izi ndizotheka kutaya thupi.
Zomwe mungathe komanso simungadye
Tidzamvetsetsa nkhani yazakudya zololedwa komanso zoletsedwa pakudya kwa tuna.
Masamba (tomato, nkhaka, kabichi, kaloti, tsabola) ndi zipatso (maapulo, zipatso za citrus, kiwi, plums) ndi gawo limodzi mwazakudya zolemetsa. Izi zimapangitsa chakudya kukhala chosasangalatsa, kukhutitsa kumverera kwa njala chifukwa cha michere yazakudya zomwe zimapangidwa. Kugwiritsa ntchito mkate ndikololedwa, koma rye (wakuda) kapena chinangwa. Mbewu zonse zambewu ndiye njira yabwino kwambiri pano. Zipatso zouma (prunes, apricots owuma) ndi nyemba (nyemba zobiriwira, nandolo) sizingakhale cholepheretsa kuchotsa kunenepa kwambiri.
Zakudya zoletsedwa ndi izi: nyama yofiira, zakudya zamzitini (kuwonjezera pa tuna, kumene), ufa woyera, masukisi, zopangira ufa ndi maswiti ena, nkhaka, zakudya zokazinga ndi zamafuta.
Onetsetsani kuti mwasiya zakumwa za kaboni (zotsekemera komanso zosasakaniza), komanso mowa. Mchere ndi khofi wamphindi kapena wachilengedwe ayenera kupewedwanso.Tikukulangizani kuti musiye chakudya chofulumira komanso chosavuta osati nthawi yayitali yokha, koma kwamuyaya.
Ndemanga za iwo omwe adadya zakudya za tuna ndizabwino. Zotsatira zake zidzakhala choncho ngati mutenga nkhaniyo mozama osaphwanya malamulo. Pachifukwa ichi, zidzatheka osati kungochotsa kunenepa kwambiri, komanso kupindulitsa thupi ndi zinthu zothandiza, kulimbitsa chitetezo cha mthupi.
Tuna sikuti imangobweretsa chisangalalo cha m'mimba, komanso idzapindulitsanso thanzi. Komabe, musadye nsomba zokoma izi ndikupeza pasadakhale zotsutsana ndi momwe amagwiritsidwira ntchito.
