Salmon yapinki ndi nsomba yochokera kubanja la saumoni. Zimasiyana osati kokha kukoma kokoma komanso kosakhwima, komanso ndi mavitamini ndi michere yofunika yomwe imakhudza thupi la munthu. Otsatira zakudya zabwino amalangizidwa kuti aziphatikiza nsomba zapinki pazakudya zawo kamodzi pa sabata. Izi ndizofunikira pakugwira bwino ntchito kwa ubongo, kayendedwe ka magazi, endocrine ndi ntchito zina za thupi. Ndiye, ndichifukwa chiyani nsomba iyi ndiyothandiza, ndani angaiphatikize pamndandanda, ndipo ndani ayenera kukana kudya? Tiyeni tiwone!
Mtengo wa zakudya, zopatsa mphamvu za calorie komanso kapangidwe ka mankhwala
Pogwiritsa ntchito zakudya zopatsa thanzi, nsomba ya pinki siyotsika poyerekeza ndi nsomba zina. Nyama yofiira nsomba imakhala ndi mankhwala olemera komanso oyenera, imakhala ndi mapuloteni, mafuta osakwanira, mavitamini ndi mchere. Makamaka zothandiza ndi polyunsaturated mafuta zidulo, iwo amatchedwanso "mankhwala kwa unyamata." Amachedwetsa ukalamba pamene amalimbikitsa kusinthika kwamaselo mwachangu.
Mavitamini a PP (niacin) omwe ali ndi mavitamini ambiri amayendetsa kayendetsedwe ka mitsempha, amathandizira kagayidwe kake ndi kagayidwe kake kagayidwe kake. Sizinthu zonse zomwe zingadzitamande ndi vitamini. Kuphatikiza apo, nsomba ya pinki imakhala ndi chromium, fluorine, chlorine, nickel, potaziyamu, sodium ndi chitsulo.
Mu nsomba ya pinki, si nyama yokhayo yomwe imathandiza, komanso caviar. Muli zinthu zambiri monga calcium, thiamine, riboflavin, phosphorous, fluoride, iron ndi potaziyamu. Mkaka amaonedwa kuti ndiwothandiza. Chakudyachi chimakhalanso ndi mapuloteni, mafuta komanso ma amino acid. Kuphatikiza apo, mkaka uli ndi mavitamini B, komanso C, A, E ndi PP. Mkaka wa salimoni amadziwika kuti ndiwothandiza kwambiri pamitundu yonse ya nsomba, chifukwa imakhala ndi mankhwala omwe amachititsa kuti chitetezo chamthupi chitetezeke.
Tiyeni tiwone mwatsatanetsatane momwe nyama ya nsomba, caviar ndi mkaka zimapangidwira.
| Nsomba Pinki | Ma calories pa 100 g | Mtengo wamagetsi (BJU) pa 100 g | Mavitamini pa 100 g | Mchere pa 100 g |
| Nyama ya pinki ya pinki | 147 kcal | Mapuloteni - 21 g Mafuta - 7 g chakudya - 0 g | A - 42 magalamu D - 13 magalamu D3 - 13 mcg E - 0,5 mg K - 0,5 g B1 - 0.1 mg B2 - 0.1 mg B3 - 9.6 mg B4 - 114.4 mg B5 - 1.2 mg B6 - 0.7 mg B9 - 5 magalamu B12 4.7 μg | Kashiamu - 8 mg Chitsulo - 0,5 mg Mankhwala enaake a - 32 mg Phosphorus - 313 mg Potaziyamu - 439 mg Sodium - 90 mg Nthaka - 0.5 mg Selenium - 37.6 mg |
| Mkaka wa pinki wa salimoni | 90 kcal | Mapuloteni - 16 g Mafuta - 2.9 g Zakudya - 0 g | B1 - 185 magalamu B2 - 330 mcg B12 - 27 magalamu B6 - 711 mcg PP - 407 mcg C - 4.2 μg E - 0,866 mg | Kashiamu - 125 mg Mankhwala enaake a - 11 mg sodium - 28 mg Potaziyamu - 134 mg Phosphorus - 280 mg Iron - 2.9 mg |
| Caviar ya pinki ya pinki | 230 kcal | Mapuloteni - 31.2 g Mafuta - 11.7 g Zakudya Zamadzimadzi - 0 g | A - 0,15 mg B1 - 0,35 mg B2 - 0,04 mg B3 - 9.2 mg B9 - 0.05 mg C - 1 mg E - 3.5 mg D - 0,008 mg | Sodium - 2000 mg Phosphorus - 600 mg Sulfa - 380 mg Potaziyamu - 75 mg Mankhwala enaake a - 37 mg Iron - 3.4 mg Fluorine - 0,4 mg |
Salmon yapinki nthawi zambiri imagwiritsidwa ntchito ngati yamchere, kotero kuchuluka kwa kalori wa chinthu chotere kuyeneranso kudziwika. M'malo mwake, sizosiyana kwambiri ndi nsomba zatsopano: 100 g wa nsomba zamchere zimakhala ndi 169 kcal, 22.1 g wa protein ndi 9 g wamafuta. Zizindikiro zimakhala ndi kusiyana pang'ono.
Salimoni wapinki ndi chinthu chokoma komanso chopatsa thanzi chomwe chimapindulitsa thupi. Koma kodi nsomba iyi ndi yofunika bwanji?
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Mapindu azaumoyo wa anthu
Magawo onse a nsomba za pinki amapindulitsanso thanzi la munthu. Kuphatikiza apo, phindu la nsomba silisintha momwe limaphikidwira, chifukwa chake simuyenera kuda nkhawa kuti mukaziziritsa, kuwira kapena kuthira mchere, nsomba ya pinki itaya mavitamini ndi michere ina.
Kapangidwe
Mankhwala opangidwa ndi nsomba zofiira amatsimikizira kuti mankhwalawa ndi abwino pakhungu, tsitsi ndi misomali. Mavitamini omwe amapezeka mu pinki ya salmon amawongolera magwiridwe antchito amanjenje ndi kagayidwe kazakudya.
Mafuta osakwanira amafunikira chisamaliro chapadera (awa ndi omega-3 omwewo omwe ambiri amvapo), amathandizira kuwongolera kuchuluka kwa shuga wamagazi, komanso amakhala antioxidant wamphamvu. Zinthu zawo zoyamwa zimathandizira kwambiri kugaya chakudya komanso chitetezo cha mthupi. Acids amachepetsanso ukalamba wamaselo, kuwathandiza kuti akhalenso ndi moyo.
"Nsomba ndi phosphorous yolemera, chifukwa chake muyenera kuzidya pafupipafupi" - mwina aliyense wamvapo mawu awa kusukulu. Ndipo awa ndi mawu achilungamo. Phosphorus ndi nsomba yomwe imakhala ndi zambiri. Monga mawonekedwe a phosphoric acid, izi zimathandizira kupanga michere, yomwe imathandizira kagayidwe kake. Koma mchere wa phosphorous, fluorine, potaziyamu, sodium ndi zinc, zomwe zimapezekanso mu nsomba, zimathandizira kupanga mafupa. Chifukwa cha ichi, mafupa amalimba ndikulimba.
Salmon yapinki iyenera kupezeka pachakudya cha anthu omwe ali ndi vuto ndi chithokomiro, popeza nsomba zili ndi ayodini wambiri. Vitamini PP imathandizira pakugwira ntchito kwamatumbo ndi m'mitsempha yamthupi, imayendetsa magwiridwe antchito amtima ndi mitsempha.
Caviar
Pinki saumoni caviar ndi chinthu chopatsa thanzi chopatsa thanzi chomwe chimakhala ndi mapuloteni osungika kwambiri. Caviar imathandiza anthu omwe ali ndi atherosclerosis komanso otsika hemoglobin. Monga nsomba yomwe, caviar imathandizira pakuwona kwamunthu, imathandizira kuyenda kwa magazi ndikuchepetsa chiwopsezo cha magazi kuundana.
Mkaka
Mkaka ndi chinthu china chothandiza mwa nsomba, chomwe aliyense samadya. Koma mankhwalawa, chifukwa cha kapangidwe kake ka mankhwala, siwothandiza kwenikweni kuposa nyama kapena pinki nsomba ya caviar. Pali zowonjezera zofunikira kwambiri pamtunduwu, chifukwa chake anthu omwe ali ndi vuto la mtima ayenera kudya mkaka pafupipafupi. Protamines - mapuloteni omwe amapanga mkaka amakhala gwero pakupanga amino acid, pomwe pali glycine. Zimalimbikitsa ubongo, kotero anthu omwe ali ndi mavuto amitsempha amayeneranso kuphatikiza mankhwalawa pazakudya zawo.
Zaumoyo wamwamuna ndi wamkazi
Nsomba zofiira ndizabwino kwa azimayi komanso abambo. Mwachitsanzo, ngati mayi amagwiritsa ntchito mankhwalawa kangapo kawiri pa sabata, mahomoni ake amakhazikika ndikuwongolera. Omega-3 fatty acids amatha kuthana ndi kusintha kwa kusamba ndikuthandizira kuthana ndi kukhumudwa pa PMS. Tikulimbikitsidwa kuwonjezera nsomba za pinki pazosankha zopweteka. Kuphatikiza apo, mafuta acids amathandizira pakhungu ndi kapangidwe katsitsi. Pinki nsomba ayenera kukhala mu zakudya osachepera 1-2 pa sabata, izi adzaonetsetsa osati thanzi labwino, komanso wokongola.
Kwa amuna, nsomba ndizothandiza kuti imathandizira magwiridwe antchito, imawonjezera mphamvu ndi ntchito ya umuna.
Pakuphika, nsomba zimataya mavitamini ndi mchere, koma zimakhalabe zokwanira, ndipo omega-3 imasungidwa bwino.
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Kuti musunge bwino phindu la nsomba za pinki momwe zingathere, gwiritsani ntchito mawonekedwe amchere (opepuka mchere). Nsomba zosuta, komabe, zitha kukhala zowononga. Ngakhale kuti pafupifupi zakudya zonse zimasungidwa mmenemo, ziyenera kugwiritsidwa ntchito mosamala kwa anthu omwe ali ndi vuto la m'mimba.
Salimoni wapinki ndi masewera olimbitsa thupi
Nsomba za pinki sizotsiriza pamasewera azakudya. Ponena za kuchuluka kwa mapuloteni pakati pa nsomba, ndiyachiwiri kupha nsomba.
Salmon ya pinki imadziwika kuti ndi imodzi mwazakudya zabwino kwambiri zomanga minofu. Pali zifukwa zingapo za nsomba yofiira iyi:
- Ndi gwero lowonda la mapuloteni apamwamba kwambiri. Mukamadya nsomba, mutha kuwonjezera kuchuluka kwa mapuloteni ndikuchepetsa zomwe mumadya.
- Salmon yapinki imakhala ndi mafuta othandizira thupi, omwe amathamangitsa kagayidwe kake.
- Nsomba zimakhala ndi mchere wochuluka womwe umagwiritsidwa ntchito mwamphamvu panthawi yophunzitsidwa kwambiri - nsomba ya pinki ikuthandizani kuti mupeze msanga.
- Salmon yapinki imakumbidwa msanga komanso mosavuta.
Kuphatikiza apo, pali mavitamini mu nsomba ya pinki yomwe imathandizira kukulira msanga kwa minofu.
Kwa iwo omwe ali olimba thupi ndipo akuyesera kuonda, nsomba zidzakhalanso othandizira, popeza mafuta ake zidulo zimayikidwa bwino ndipo sizimadziunjikira mthupi.
Nsomba za pinki ndi zakudya
Pakati pa zakudya, nsomba ya pinki idzakhala njira yabwino kwambiri yopangira nyama. Ndi chopatsa thanzi komanso chokhutiritsa, chili ndi mapuloteni ambiri athanzi, koma nthawi yomweyo zomwe zili ndi kalori ndizochepa.
Ngati mukudya ndipo mukufuna kuphatikiza nsomba za pinki pazakudya zanu, mudzakhala ndi funso loti mungaphike bwanji. Nsomba zimatha kukonzedwa m'njira zambiri, koma sizinthu zonse zomwe zili zoyenera kudya. Tiyeni tiwone bwino:
- Nsomba za pinki zophika ndi nsomba zotentha ndizochepa kwambiri ndipo zimatha kudyedwa ngakhale pachakudya chovuta kwambiri.
- Nsomba zapinki zophikidwa mu uvuni zimakhala ndi mafuta ochepa, ma kcal 128 okha pa magalamu 100. Ndipo ngati muphika nsomba mu zojambulazo, ndiye kuti zakudya zonse zidzasungidwa bwino.
- Salmon ya pinki yamzitini ingakhale yothandiza pokhapokha ngati yophika mumadzi ake, osawonjezera mafuta, phwetekere ndi zina zowonjezera.
Koma nsomba ya pinki yosuta, yokazinga komanso yamchere iyenera kusiya, chifukwa mankhwala omwe anakonzedwa motere sadzakhala opindulitsa, koma amatsogolera ku edema, kudzikundikira kwa khansa ndi mchere m'thupi.
Anthu omwe akuyang'ana kuti achepetse thupi akudabwa kuti adye liti nsomba za pinki kuti apindule. Pali maupangiri ena omwe mungaganizire mukamadya:
- Popeza nsombayo imagayidwa bwino, koma pang'onopang'ono, siyikulimbikitsidwa kuti idye usiku. Ndikofunika kudya mankhwalawa maola 3-4 asanagone. Nthawi yabwino kudya nsomba ndi nthawi ya nkhomaliro.
- Akatswiri azaumoyo samalimbikitsa kudya nsomba za pinki koposa kawiri pa sabata. Monga lamulo, izi ndizokwanira kukhutitsa thupi ndi zinthu zochepa komanso mavitamini.
- Ngati muphatikiza nsomba za pinki pamenyu, ndiye kuti muyenera kusankha mbale yoyenera. Mwachitsanzo, mbatata, bowa ndi biringanya zidzakhala zosafunikira: zimadzaza mbale. Ndi bwino kusankha masamba omwe adaphika monga kaloti, kolifulawa, broccoli wa nsomba za pinki. Zatsopano zamasamba ndizoyeneranso: tsabola belu, tomato, nkhaka. Mbewu, perekani mpunga wofiirira.
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Ndikuchepetsa thupi komanso kugwiritsa ntchito moyenera, nsomba ya pinki sidzangopindulitsa thupi, komanso kukhala ndi thanzi labwino.
Kuvulaza thupi
Monga mankhwala aliwonse, nsomba ya pinki imakhalanso ndi makhalidwe owopsa. Kugwiritsa ntchito mowa mopitirira muyeso kumatha kubweretsa kupanga mahomoni mwachangu komanso kusokoneza chithokomiro.
Palinso chiopsezo cha tsankho. Nthawi zambiri pamakhala anthu omwe sagwirizana ndi nsomba zokha, koma ndi nsomba zofiira. Chifukwa chake, pakulawa nsomba ya pinki koyamba, tengani kachidutswa kakang'ono ndikudikirira momwe thupi lingachitire (likuwoneka patadutsa mphindi 10-15).
Salmon yapinki imathandizira pakudya, koma kwa anthu omwe ali ndi vuto lakugaya chakudya, ndibwino kuti musadye nsomba zamchere komanso zosuta. Komanso, musaphatikize nsomba zokazinga mumenyu, chifukwa zimatha kusokoneza chiwindi. Zakudya zokazinga zili ndi mafuta ambiri m'thupi, omwe amakhala mchiwindi komanso amatseka mitsempha yamagazi. Koma anthu omwe ali ndi vuto la mtima ayenera kuchotsa nsomba yosuta ya pinki pazakudya zawo.
Upangiri! Sungani zonunkhira mukamaphika, popeza nsomba zochuluka mchere kapena peppery zimatha kubweretsa zilonda kapena gastritis.
Chogulitsidwacho chiyenera kudyedwa mosamala ndi anthu omwe ali ndi mopitirira muyeso kapena kusalolera phosphorous kapena ayodini.
Zotsatira
Salmon yapinki ndi chinthu chamtengo wapatali komanso chothandiza chomwe chimakhutitsa thupi la munthu ndi michere. Komabe, nsombayi imafuna kudzisamalira, chifukwa kumwa kwambiri kungabweretse mavuto.
Salmon yapinki ndi gwero la mapuloteni apamwamba kwambiri, omwe ndi ofunikira kwambiri minofu. Ndipo mafuta amchere mu nsomba amathandizira kuchepetsa thupi. Mukazigwiritsa ntchito moyenera, mankhwalawa amathandizira kukhazikitsa njira zambiri m'thupi la munthu, kuphatikiza magwiridwe antchito a ubongo ndi dongosolo lamanjenje.
Kumbukirani kuti maziko azaumoyo wathanzi ndi chakudya choyenera komanso choyenera!
