Mackerel ndi chakudya chamtengo wapatali chokhala ndi maubwino ena athanzi, wokhala ndi michere yambiri, mavitamini ndi mafuta acids. Nsombayi ndiyabwino kwambiri pachakudya chopatsa thanzi, chifukwa chimawerengedwa kuti ndi chopatsa mphamvu kwambiri ndipo imapanga maziko azakudya zambiri zopanda mavitamini.
Mackerel imathandizira pantchito yamtima ndi yamanjenje, imathandizira kukula kwakanthawi kwaminyewa yaminyewa, yomwe imakonda kwambiri othamanga. Mapuloteni omwe ali munsomba iyi amalowetsedwa ndi thupi la munthu mwachangu kwambiri kuposa mapuloteni amtundu wa nyama. Kugwiritsa ntchito mankhwalawa pafupipafupi (moyenera) kumapereka nyonga, kumawoneka bwino pakuwoneka ndi magwiridwe antchito am'mutu.
Mankhwala a mackerel ndi kalori okhutira
Mankhwala a mackerel ali ndi mafuta achilendo modabwitsa, ayodini, mafuta a nsomba, ma micro-and macroelements kuphatikiza mavitamini. Zakudya zopatsa mphamvu zamafuta mwatsopano pa magalamu 100 ndi 191.3 kcal, koma mphamvu yamankhwala imasiyanasiyana kutengera njira yophika, yomwe ndi:
- mchere wamchere - 194.1 kcal;
- wophika mu uvuni mu zojambulazo - 190.6 kcal;
- yophika - 209.6 kcal;
- mchere pang'ono ndi pang'ono - 180.9 kcal;
- zamzitini chakudya - 318.6 kcal;
- kusuta kozizira - 222.1 kcal;
- kusuta kotentha - 316.9 kcal;
- yokazinga - 220.7 kcal;
- zoluka - 148.9 kcal.
Mtengo wazakudya za 100 g:
- mapuloteni, g - 18.1;
- mafuta, g - 13.3;
- chakudya, g - 0;
- madzi, g - 67.4;
- zakudya zamagetsi, g - 0;
- phulusa, g - 1.29.
Chiwerengero cha BZHU ndi 1 / 0.6 / 0, motsatana. Kusapezeka kwathunthu kwa chakudya ndi chimodzi mwazifukwa zomwe azimayi ocheperako amakonda izi. Mapuloteni ndi ofunikira minofu ya minofu, ndipo mafuta amalimbitsa chitetezo chamthupi komanso amathandizira kagayidwe kake.
Mankhwala a mackerel pa 100 g amaperekedwa ngati tebulo:
| Zinthu | Kachigawo kakang'ono ka mackerel |
| Phosphorus, mg | 281,1 |
| Potaziyamu, mg | 279,9 |
| Mankhwala a magnesium, mg | 51,2 |
| Sulfa, mg | 180,3 |
| Kashiamu, mg | 39,9 |
| Mankhwala, mg | 171,6 |
| Cholesterol, mg | 69,9 |
| Omega-9, g | 4,01 |
| Omega-3, g | 2,89 |
| Omega-6, g | 0,53 |
| Thiamine, mg | 0,13 |
| Choline, mg | 64,89 |
| Amapanga, mg | 9,1 |
| Cobalamin, mg | 12,1 |
| Vitamini PP, mg | 11,59 |
| Niacin, mg | 8,7 |
| Vitamini C, mg | 1,19 |
| Vitamini D, mg | 0,18 |
| Ayodini, mg | 0,046 |
| Selenium, mg | 43,9 |
| Mkuwa, mg | 211,1 |
| Mafuta, mg | 1,51 |
| Iron, mg | 1,69 |
| Cobalt, mg | 20,9 |
Kuphatikiza apo, mackerel amapangidwa ndi ma amino acid osafunikira komanso ofunikira, mafuta osakwanira.
Ngati mukufuna kuti muchepetse thupi, muyenera kukonda makerele otenthedwa kapena owiritsa, popeza mankhwala omwe amasungidwayo samasintha pambuyo pochizidwa ndi kutentha.
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Maubwino amthupi
Ubwino wa mackerel kwa amayi ndi abambo ndiwofanana. Nsomba iyi ndiyabwino kutaya thupi. Ndikulimbikitsidwa kuti muphatikizidwe pazakudya za ana kuyambira ali aang'ono (koma osati asanakwanitse zaka zitatu) ndipo ngakhale amayi apakati amaloledwa kudya.
Mphamvu zopindulitsa za nsomba zimakhudza thanzi motere:
- Vitamini B12 amapezeka, kumapangitsa oxygenation maselo ndi bwino mafuta kagayidwe.
- Mafupa amalimbikitsidwa chifukwa cha vitamini D, yomwe imathandiza kwambiri achinyamata. Komabe, pankhaniyi, sitikulankhula za zinthu zamchere, zokazinga kapena zosuta. Makonda akuyenera kuperekedwa kwa nsomba zouma, zowotcha, zophika kapena zophikidwa.
- Kukhalapo kwa phosphorous mu nsomba kumakhala ndi zotsatira zabwino pakugwira ntchito kwa machitidwe onse.
- Ndiyamika antioxidant zimatha omega-6 ndi omega-3 mafuta zidulo, mafuta m'thupi m'magazi ndi dekhetsa, mwayi wa zotupa khansa yafupika, kagayidwe ndi inapita patsogolo, zomwe ndi zothandiza kwambiri kwa kuonda anthu othamanga.
- Mackerel amagwira ntchito ngati prophylactic wothandizira atherosclerosis.
- Nyama ya nsomba imathandizira pakugwira ntchito kwa ubongo (ubongo ndi msana). Kuphatikiza apo, kugwiritsa ntchito mankhwalawa nthawi zonse kumathandizira pakakhala mano, mamina am'mimbamo, kumapangitsa khungu kukhala lolimba komanso kumalimbitsa ma follicles atsitsi.
- Mackerel ndioyenera kupewa ndi kuchiza matenda am'mitsempha yamafupa, komanso kupewa matenda amtima.
- Ngati muli ndi matenda monga matenda ashuga, tikulimbikitsidwa kuti tidye nsomba ya mackerel. Izi zidzakuthandizani kuchepetsa shuga m'magazi. Kuphatikiza apo, hemoglobin imachulukirachulukira, ndipo dongosolo lamanjenje limakhazikika.
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Ubwino wa mackerel wozizira komanso wotentha umafanana kwambiri ndi nsomba zophika komanso zophika. Komabe, kumbukirani kuti nyama zamchere komanso zosuta ziyenera kudyedwa pang'ono. Makamaka ngati tikulankhula za mackerel yamchere, yomwe imalimbikitsa kusungidwa kwamadzimadzi mthupi.
Chidziwitso: Zotsatira zabwino pakuchepetsa thupi kapena kupititsa patsogolo thanzi, kudya nsomba zamafuta ndikulimbikitsidwa ndi zokongoletsa zamasamba.
Mackerel yamzitini imakhalanso ndi mavitamini ndi michere yambiri, koma mwanjira imeneyi mankhwalawa amakhala ndi ma calories ambiri, chifukwa chake sitipangira kuti tizigwiritsa ntchito pafupipafupi.
Zovuta komanso zotsutsana
Zovulaza zodya mackerel ndizochepa ngati zingagwiritsidwe ntchito mochuluka. Chidwi chambiri chazogulitsidwacho chimadzazidwa ndi zovuta zomwe zimakumana ndi zovuta m'mimba.
Zimatsutsana kudya mackerel wosuta komanso wamchere:
- anthu akuvutika ndi kunenepa kwambiri;
- anthu omwe ali ndi matenda a impso;
- ndi zovuta pantchito yam'mimba;
- anthu omwe ali ndi chiwindi chodwala;
- ndibwino kuti musagule nsomba zazikulu kwambiri, chifukwa zimakhala ndi zitsulo zolemera (mwachitsanzo, mercury);
- amayi apakati;
- ndi kuthamanga kwa magazi.
Mackerel wovomerezeka tsiku lililonse ndi 100 mpaka 200 g. Izi ndizokwanira kukwaniritsa thupi ndi mphamvu komanso michere yothandiza.
Chidziwitso: pa matenda monga kapamba, matenda a shuga ndi gastritis, sizoyenera kudya nsomba zamafuta, makamaka zamchere, zokazinga kapena zosuta (kuzizira kapena kusuta kotentha). Komabe, ndi kapamba, mutha kudya mackerel wophika ngati mumangogwiritsa ntchito zamkati mwa bere la nsomba (koma osapitilira kamodzi pamwezi). M'magawo awiri otsatirawa, nsombazo ziyenera kutenthedwa kapena kuwiritsa okha.
Mackerel yamzitini kapena yosuta sikuvomerezeka kunenepa kwambiri. Musanadye nsomba yosuta, m'pofunika kuchotsa khungu, chifukwa limatha kukhala ndi zinthu zoyipa zomwe zimayikidwa pompano, mwachitsanzo, phenol, yomwe imapezeka mu utsi wamadzi.
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Mackerel siyotchipa komanso yokoma, komanso chida chothandiza kwambiri paumoyo wamunthu. Ngati mumaphika nsomba moyenera, mutha kuyigwiritsa ntchito kuti muchepetse thupi komanso kukonza khungu ndi tsitsi lanu. Mackerel imakhala ndi mapuloteni ambiri ofunikira kuti minofu ikule. Khalidwe ili ndilofunika kwambiri kwa othamanga pamphamvu zamphamvu. Nsomba sizingavulaze thupi, ngati mungaganizire mawonekedwe ake, musadye kwambiri ndikukonzekera bwino mankhwalawo.
